Philippians 4:13

Good run out Sunnyside road and into foothills (up Township to Comera Loma).  Good strong 6:55 pace on flats, 7:40ish up the hill, 5:45ish back down.  Should have finished off 18-19!  Felt strong and relaxed throughout the run.

Short 3.1M easy run at 5am as my wife had to leave for work by 5:30am.  Felt great after yesterday's long run.

7.4M run at lunch.  Wanted it to be a tempo/threshold run for at least half of it, but legs were very heavy at the start and could only manage a moderate pace (6:43-6:32).  Mile 4 was better at 6:29 and in mile 5 through in some threshold pace (5:25-5:50) and avg. 6:17.  Mile 6 was about the same at 6:22 and mile 7 came in at a more moderate 6:30.

No running today.  Drove up to Island Park Reservoir last night and camped with some friends.  We spent the whole day today on the lake...absolutely beautiful.  Glassy water all day...great for skiing and tubing.  Packed up in the late afternoon and drove home.

4th overall, 1st in class.  Winner was Ken Richardson out of Ogden (wife Janae won the women's) in about 16:40.  Overall I am dissappointed in the run, wanted to be closer to 16:30.  First mile was strong in 5:19, but mile 2 sucked at 5:41, mile 3 at 5:38 and last .1M in 26 for a 5:03 pace.  Don't know what happened in mile 2 to slow down so much!

1.3M warmup, and 1.67M cooldown (including a sub 6:00 mile back to house to get family ready to walk back to the parade).

Nice early moring 8.75M run with Jon Allen.  Good even paced with a good conversation.  Don't get to run with someone, so this was a real treat.  We are planning to hook up tomorrow morning for a run as well.

Hot lunch run of 5.3M.  Bad run, got a stitch in my side at 1.5M and had to stop, then again at 2.5M and couldn't really shake it for the whole run.  Total time of 35:50 for 5.3M wasn't a bad easy training run time, just didn't feel good.

2M warmup to Community Park. Met Jon Allen for a 8.5M run down to the river and back at an easy conversational pace. Stitch developed in my side around 7.2M that I never did fully get rid of through rest of run.

Kami wanted me to pace her, so went for a short run after getting back.  Got 1.6M into run when she said her knee hurt, so we walked 1.2M home.

Sunnyside hill to the dump. Reached top in just over 40 min (5 miles). Came down in comfortable pace of about 5:40 avg (except very steep part where I was running about 4:45 for 0.5M). Good run, didn't think I would make the top but pushed through.

Nice easy run. Legs a bit heavy after yesterday's hill workout. Started out slower (7:00 pace) then bumped up to 6:35ish for middle miles, then finished last two in 6:43ish.

Easy 5.4M run early this morning. Legs still felt heavy from hill workout. Stopped due to need for pit stop.

Good lunchtime 6.1M run at MP. Felt controlled and easy, legs not heavy at all.

Hard run this morning, I could not get my legs moving at all.  Calves were sore at the start but loosened up over the course of the run.  Slow paced, but went for 6M when I wanted to stop at 4M.

Nice moderately paced (6:37 pace) 5.1M run at lunch, not as hot today.  Nothing else much to report.

Easy morning 5M run.  Couldn't get started again this morning so first mile was slow.

Good 4.15M lunchtime run (short due to time restrictions).  2M at MP, 2.15M at moderate pace.

Nice easy paced run early this morning. First mle slower again, rest of the miles at a very comfortable 6:55-7:10 pace. Probably won't get a lunch run today due to company picnic. Getting ready for a 10k race here in IF this Saturday (Hopefully my friend Pat Bragassa will run the 5K...he's fast!!!) and hope to pick up a win on my birthday...one year left before Master's class.

Went to gym and lifting for the first time in a while for about 30-40 minutes (my usual upper body routine).  Surprised that my strength hadn't diminished much at all.

Easy early morning 5M run.  Once again, a slow run as I just can't seem to get going in the mornings right now.

Hot lunchtime run. Near MP for 4M, easier sub-7:00 pace for 2.5M.

Race Yato the Playground 10K: 2nd overall to Pat Bragassa in 37:45. Hot and very humid. Ran in front with Pat and Alex for most of race. At 2M Pat was moving further ahead and I knew this was not a PR day, so I settled into a easier pace (~5:50-6:05) for rest of race. Course way long according to everyone's GPS (6.5M) and times!  This course was also a 4 loop course and had a total of 28 90 degree turns which take away some momentum.

1M warmup before race and a 1.1M family fun run at a friends BBQ in the afternoon.

Morning 7M run at a relaxed pace.  Good morning for a run!

Early morning 7M run. Tough start again with hips a little sore and hard to get up to any speed. Avg. 7:18 for run, so really easy this morning.

Nice lunchtime 10K run, good pace with 4M of MP and 2.2M of moderate pace (6:30-6:35).  First day in weeks with cooler weather this time of day...clouds, low 70's, a little humid but what the heck.   Wanted to go out for longer but have a meeting right after lunch.  Taking my wife out for her birthday tonight and maybe a little run with the family.

Very easy 6.25M run this morning.  Avg. 7:25 pace, just couldn't get moving.  My early runs have been doing this lately...just can't get my pace below 7:00.  First mile is hard...motivation and body both struggling to want to run.  By 4M, feeling better but struggle to up the pace.

Nice moderately paced 5.1M run at lunch. Two days in a row with clouds and cooler temps have made for great running.

Yet another slow early morning run...5M.  Started off at 7:47 and could only muster about a 7:16 pace the last 4M.  Just can't seem to wake up...lower back and hips a little stiff and legs just don't want to move.  At least I got some miles in even if they are slow.

4M trail run at site at lunch.  Started off with Ron and Chris Novich and Dave Arzola.  Dave ran with me through 2M, then I bumped it up to a 6:14 pace for last two miles.  Hot but fun on the trails.

Passed 1400 miles YTD today (1403 miles).

Easy early morning 6.25M run. First mile at 7:40, the rest at 7:05ish. Better run than the rest of the week. Easy and relaxed on a day with a good wind.

Nice lunchtime 6.3M run at a near marathon pace that felt very comfortable. Ran for a about 0.5M with Dan from 3-3.5M at about 7:30 pace.

Nice even run this morning. 1M warmup pace at 7:16, then rest of way averaged 6:35-7:05. A little lethargic to start and almost went shorter, but forced myself to make turns away from home to ensure the mileage.

Nice morning run. Easy to moderate pace that was very comfortable. Busy day today with lots of picnics and parties, so no afternoon run.

Good even paced comfortable run this morning after a late night at a going away party (e.g. a little hung over). Ate too much yesterday and am feeling it today (as is the scale).

Crappy early morning 5M run.  Hip and right leg a bit stiff this morning and pace was really slow.  Wanted to quit almost right away and it was about all I could do to just do my neighborhood 5M course.

Nice evenly paced 5M run at lunch...hot!  Moderate pace (6:30) and none of the fatigue or soreness from this morning.

Easy morning 10K run.  Felt ok until 5.5M then developed a killer stitch which I had until end of the run.

Humid 5M run at lunch.  Even comfortably easier pace (6:45).  Everytime I tried to push harder, a stitch started to come on again.  Seemed to help when I ensure I ran tall and leaned forward a bit more.

Nice MP run at lunch today in hot, humid conidtions.  Pace felt good and easy.  Couldn't pull myself out of bed this morning so I skipped my early run and went a bit longer than usually at lunch.  Right hip and knee a bit twingy, but nothing that seems to be a problem. 

Nice easy early morning 4.5M run.  Right ITB still a bit tight as is right hip at start of run.  After 1M, everything feels better.  Short this morning due to late start.

Nice fartlek 5.5M run at lunch. First 1.5M easy, 1M tempo, 3M MP, 1M easy. Knee still a little twingy, only laterally.

Easy paced early morning run.  No pain in knee or hip, but lower back a bit stiff today. 

Heading out today for a 4 day camping trip with my wife's family on the Selway River in central Idaho.  Will try to get in some good mid-long runs in the mornings at least 3 times if possible.   The rest of the time with be spent floating the river, riding the four wheelers, fishing, kicking back, having a few beers and just enjoying the peaceful outdoors with friends and family. 

Ran with John Jackson in the Boise Foothills.  10M on trails, mostly all single-track.  Great hill workout.  About 3M through town back to vehicles.  Nice to run with someone again and to catch up with John.  He is gearing up his preparations for St. George, hopefully he can get full trained up.

Nice morning run at camp. Ran up the Selway River road. Caught a couple of runners at 5M that I used as rabbits to keep going.

Nice MP run during camping trip to finish off 300 miles for July. Paced felt comfortable and a good run!