Philippians 4:13

6M early and easy before Kami headed to work.  It took about 3M for me to wake up and feel like I was even running...I have been tired in the mornings this week!  (Trigon)

I wanted to do some speed work today, so I ran easy for about 1.75M to the roadway along the river to ge a nice long flat stretch.  I ran 6 1/2 mile repeats with ~2 minutes rest in between.  

Splits: 1-2:44, 2-2:40, 3-2:48, 4-2:42, 5-2:48, 6-2:51. 

The first 4 were ok but not quite what I was hoping for (2:35 was the target). After #5 I had to take a pit stop and #6 was hard and my form was terrible in the middle as I was fatiguing so that split was bad. 

Finished the run with a 2.2M cooldown back to the office.  Weather was nice, warmish, partly sunny, a light breeze (head on for repeats 1,3,5).  (Ride)

Looking forward to running with Jon over the next couple of days and trying for new PR's at Saturday's 5K.

15M with Jon Allen this morning at a 7:04 pace in 1:46. Nice conversational paced run from Community Park down around the Firecracker 5K course, to the river and around the greenbelt and back home through Snake River Landing.  Great run, great conversation...thanks for the company Jon!

No running today as we went camping in Alta, WY last night and between getting up to watch the hot air balloons take off, breaking camp, driving home visit with my brother and his family and some yard work, there just wasn't time.

I ran to the registration/starting line and warmed up with Jon Allen, Lynette and Kari, about 3.5M. 

Started at the front of the race in a loaded field today.  First mile in 5:14 which felt ok but hard, started to feel it in the second mile as the leaders started to pull away and Jon separated here and I never caught back up to him.  Second mile in a slow 5:46 (for the third year, this was a slow mile).  Mile 3 in 5:32 so a little better, caught a young guy around 17th street and pushed hard by him to make sure he didn't try to keep up.  I remember seeing the finish line up ahead and looking at my watch at 15:40 thinking I would break 17 minutes this time, but I just didn't get it and crossed in 17:03 in 7th place, about 30 seconds behind Jon.  This is the same time I have ran the last 3 years straight, so I am disappointed that once again I was far from my 16:30 goal.  Ran back to Marcie with Jon then cooled down with a run home with Lynette.

Watched the parade, went to the downtown festival and will hopefully watch fireworks tonight (weather permitting).

10.5M early on a beautiful morning, sunny, 56 degrees and no wind.  Ran through Snake River Landing to Broadway and back home with an out and back on Sunnyside in 1:09:52 (6:39 pace).  Started easy then picked in up to 6:30 or less after mile 4.  Ran about 3.5M at easy MP or better.  Now for a fun day with family at a BBQ at our house (plus a little house cleaning and yardwork!). 

6.5M early and easy this morning in wonderful weather.  It took me about 4M to get going and feel like I was running.   Had to get back so Kami could head to the gym or I would have gone a bit further.  (Trigon)

6M at lunch on warm and windy day.  Started off easy (2M at 7:02 pace) then bumped it up to a 6:46, 6:30, 6:10 and finally a 6:25 with cooldown.  Overall an ok run but legs were heavier at the start than I was expecting.  (Ride)

7M early and easy as usual.  Still takes me about 3-4M to wake up and feel like I am running.  Did accelerations this morning racing cars to landmarks on the pathway...with whatever speed I can conjure up at 4:30 in the morning!  (Trigon)

I had to take my daughter to a doctor appointment right before lunch, so after that and dropping the kids off at home I changed and went the HS track for some speedwork.  It was sunny, a breeze and about 75 degrees out.  I warmed up for a mile then did a 8x400m workout with the goal of 75 seconds per 400m with 400m rest.  Results:  74, 75, 75, 75, 75, 78, 78, 74.  Then cooled down for an additional mile.  Repeats felt good and controlled except for 6 and 7 where my form was breaking down a bit in the backstretch (which had the slight headwind).  Overall happy with the result, just need to do more so I can lower the times to 72-73.  (Ride)

8M early and easy through my Snake River Landing route.  Nice morning, nothing special to report just a normal early morning run. (Trigon)

4.2M at lunch on a very windy day at the site.  SW wind at about 25mph made most of the run slower as I seemed to be battling it any direction I ran.  (Ride)

Normal early morning run...7M easy through Snake River Landing.  After mile 3, starting feeling awake and I was able to charge the hill with a bit more oomph.  I saw 2 runners out on Snake River Parkway which I have never experienced before 5am!  (Trigon)

Tempo run with Pat B today.  Beautfiul day for a lunch run...60ish, light breeze and partly sunny.  We warmed up with about a 2.2M easy pace to Lindsay Blvd then started the tempo run heading north on West River Road taking turns leading.  1M - 5:52 right on target, 2M - 5:49 a bit fast but feeling good; 3M - 5:55 right on target about 10 feet behind Pat.  Mile 4 was a cutback mile at 6:20 then we eased back to the end of the run (running over the railroad bridge and through the park).  Overall ended up with 8.25M in 55:30.  Nice run!  (Ride)

Standard early morning run...6.5M on Sunnyside.  Cooler morning but nice and no wind.  (Trigon)

Heading to North Ogden tonight for a friend's 40th birthday party.  Hope to get a mid-range run completed on the hills around that area on Saturday morning. 

 6.6M around the greenbelt at lunchtime on a fabulous day (70'ish, no wind, sunny).  Started easy then bumped up to slow MP then cooled down for about 0.6M.  Great run, felt very easy.  Overall time of 43:13 (6:36 avg.).  (Ride)

After staying up until 1am celebrating Pam's 40th birthday playing Rockband, slept in a bit and got out the door at 7am while everyone else was still asleep for a run on the hills of Pleasant View/North Ogden.  I saw tons of other runners and bikers out...what a healthy place. 

Started easy on the hills then started to push after a 2M warmup.  Started getting my groove a bit when I saw other runners and worked to catch them.  Lots of good uphill and downhill workout as I ran up Pleasant View Drive then uphill on Washington (?) to 3100 N and up towards North Ogden canyon then back home for a total of 9M in 1:01 for an average 6:47 pace.  Good hill workout and detox from last night (though I needed some Bodyglide because I have bad chaffing!).

Strange dream last night...I was running a marathon with Pat B and we went out slow.  By halfway, Pat was up on me by a couple of minutes and I thought of quitting...but Kami (on her bike) convinced me to keep going and speed up.  By around 20M I caught him again and we ran together the rest of the way.  At around 25M, we couldn't tell where the course went and wandered through the streets for a a bit until we saw the course and bee-lined it back to the finish where I just barely nudged him.  The folks were all looking at us weird and asked us what happened as we finish in 3:45!   We walked away wondering what happened and why we didn't know!

14M run on a beautiful morning through Snake River Landing to the greenbelt and through Freeman Park then back home.  Ran easy at first (7:56, 7:15ish) then dropped to sub-7:00 from mile 6 on.  My fastest average mile was my last at 6:40.  Through in several hill climbs (in Freeman Park, Snake River parkway) and some accelerations of about 0.25M each.  Nice run...started at 6am sharp to run the first mile with Dan S (in spirit) at the Missoula marathon.  (Ride)

6M early this morning very slow.  I was very fatigued and tired as I worked yesterday doing yardwork and laying pavers alongside our new RV pad.  Also, my son was up late last night with a sick stomach so I was a bit tired.  Started off and almost turned around but somehow got in a full 6M run.  (Trigon)

7.75M run at lunch on a windy and warm day.  Ran easy conversational pace with Pat B just talking about family, running, racing etc.  He is the RD for a half marathon this weekend so we chatted about the race (course, organization, running time, etc.).  (Ride)

Visiting the biking stores tonight to scope out road bikes for my wife for her birthday on Thursday.  She has been interested in a road bike for about a year and has expressed interest in the Logan to Jackson (LOTOJA) road race...lots more riding and training first before she tackles that one (206 mile road race over 4 mountain passes!).

Slept in a bit today (until 4:30) as a treat to myself for my birthday.  8M easy on a cooler morning.  Nice easy run just reflecting on my old age and trying to wake fully and getting past the "old" feeling in my knees today.  Saw 2 other runners out this morning, one being Andrea.  We stopped and discussed plans for the local half marathon on Saturday.  Planning on a track workout at lunchtime (probably 800's).  (Trigon)

Speedwork at the IF Track.  1M warmup then 6X800's with 400m recovery.  Splits for the 800's:  2:41, 2:41, 2:41, 2:40, 2:37, 2:41.  Effort felt very controlled in all the repeats and I ran them all a bit conservative in the first 400, then sped up in the second 400.  Tailwind on the backstretch which meant a headwind on the homestretch.  0.75M cooldown, with an overall avg. pace of 6:15 for the entire 6M during this session.   I ran in my Tangent 1 for this to help with the turnover.  (Tangent)

While at the track, a couple of ladies showed up with a gaggle of kids on bikes and started farting around on the track.  Normally I wouldn't bother, but these folks just seemed rather ignorant and the kids obnoxious. So I told them that the track is posted for no bikes and told them to get the kids off the track (pluse the kids kept getting in my way on the inner lane and it pissed me off). 

8.25M early and easy on a cool and windless morning.  Kami works today so I had to get out and done before she left at 5:30.  I will stay home with the kids this morning and most likely take the day off to spend with family. 

I went for an easy 3M run while the kids rode their bikes with me.  The kids did pretty good up until the end, finished in 22:15.  (Trigon)

Nice and easy run this morning through Snake River Landing and back through our neighborhood.  I got delayed extended due to encountering a train crossing the road the intersection of Yellowstone highway and Sunnyside.  Beautiful morning.  Kami's birthday today so our for dinner with the family again tonight...kinda nice not having to cook at nights. (Trigon)

Link to a neat article on mature athletic performanace:  http://www.cnn.com/2009/HEALTH/07/16/athletes.comeback.endurance/index.html

Older athletes can still kick butt!

Nice 6.65M run on a beautiful day at lunch...sunny, mid 70's and a light wind.  1M wu easy (7:03) then 5M at slow comfortable MP (6:22, 6:17, 6:23, 6:19, 6:25) then some cooldown.  Ended with 4 100m barefoot strides in the park.  A really good run!  (Ride)

I slept in a bit since it is my day off and got out the door at 5:30.  Beautiful morning for a run...10M in 1:17:45 through Snake River Landing and around the greenbelt.  Ran on the southern extension off Pancheri to get to 10M.  Nice and easy pace to save the legs for tomorrow's Kelly Canyon Half Marathon.

Kami asked me to go run with her, so I went back out for another easy 3M down Sunnyside.  Made it back to the house just in time to meet the guy to hook up our wireless internet...we finally joined the modern age!

Stayed up late last night with a little summer party at our house with friends having a few laughs and some good drinks.

Ran the 1st annual Kelly Canyon Half Marathon as part of Ririe Days.  Pat B was the RD and really wanted me to run it to get a good time.  Drove up with Andrea, McKay, Lynette and Kari to Ririe and caught a ride with Pat to the start at the ski lodge. 

This race starts with 2M of downhill, 1M flat, 0.5 hillclimb and gentle down hill for 1M before totally flattening out.  Started off fast due to the hill, hitting the first 2M in 4:50ish average and I was trying to hold back.  After this I just got into a groove effort wise and cruised along in the 5:55 range for most of the rest of the race.  A few slower miles on the gravelly winding road (6:10ish) and for the last mile where the headwind and the nearly 100 mile week caught up with my energy level and slowed me down a bit.  Overall 1:15:45 at the end of a big week and nearly matching my PR. 

Updated for splits:  4:49, 4:58, 5:24, 6:02 (uphill), 5:47, 6:15, 6:12 (last 2 on gravelly roads w/headwind), 5:58, 5:57, 5:58, 5:58, 6:03, 6:07 (headwind), 0:18.   Pretty sure I could hit this one in sub 1:15 (1:14 even) if I geared toward it specifically and tapered a bit.  Next year, baby!

Kari was second overall in 1:31, Andrea 2nd woman in 1:33 and Lynette came across 3rd in 1:34.  McKay had calf issues and just coasted in (including stopping to talk to his wife less than 0.1M from the finish) to avoid injury (still 3rd male!).  So, in my truck we had the top 3 women and 2 of the top 3 men at the race!

Left pretty quickly afterwards to get home and get out to the Melaleuca summer party at the owners ranch...very hot out in a open field topping 95 degrees.  I am now trying to cool down in the basement.  The run and the hot weather really played havoc on my stomach today.

Easy recovery run before church...legs tired but the run felt good.

Ouch...my legs are sore from Saturday's race...hard to get going this morning and the first mile was touchy.  Once I got going and into a (slow) groove the legs improved.  6M very easy. (Trigon)

6M easy on a warm day at lunch in 43 flat.  Legs still sore, so this was slow going...but my last mile was my fastest at a 6:50.  (Ride)

6M very slow easy miles early this morning.  I am still sore and tired from the race Saturday...quads and left calf still feeling it.  Got out on a nice morning and just ran easy recovery pace. (Trigon)

4M easy (still recovering) in the desert in full sun and pretty good heat.  Nothing special, just miles.  (Ride)

6M easy and early on a great weather morning.  A guy on a bike passed me (and scared me a bit as I didn't hear him) about 1.5M into the run.  After letting him pull away a bit, I decided to catch him and stay with him for as long as I could.  Easy at first, but then he saw me right behind him and finally dropped me at the 2.5M mark after shifting up 3 gears and standing on the pedals for a while...I love messing with bikers!  (Trigon)

4.25M at lunch in the desert.  Got out a bit later (noon) so it was sunny and warmer (~85 degrees).  Hard "easy" run at about a 6:40ish pace...just more miles (no bikers to chase down!).  (Ride)

8M slow and easy down to Snake River Parkway and back home with a loop through the neighborhood.  Nice morning, tired and back a bit stiff. (Trigon)

Picked up the prizes from the half marathon last night from Pat...everyone in our group won something last weekend!  I won a nice oil painting from a local artist...cool deal for a $25 registration fee.

7M at lunch time on a warm and sunny day.  First 4M pretty good then had some intestinal distress at the 4M mark and had to make a pit stop (damn Craisins!).  Better after that but still not back to full speed (plus it is just getting hotter).  At the 6.25M mark, stopped in the park and did 8x100m barefoot striders then finished back to the office for an even 7M in avg. 6:54 pace.  (Ride)

7M easy early on a very warm morning (70 degrees) over to Snake River Parkway and back.  Had a very hard time getting up this morning...once I did get out the door I almost turned around at 0.25M as I was tired, stiff and my back ached a little bit.  Once I hit 2M I started to feel better and almost got into a groove.  I need my coffee this morning!!! (Trigon)

5M at lunch on a cloudy and cool day.  Got out a bit late and had a shorter time to get the run in, so only went 5. First 2.5M with Dan S then I picked it up the rest of the way to average 6:43 for the run.  Good run in nice running weather.  (Ride)

9M on a beautiful morning.  Ran through Snake River Landing and down to Broadway then back home with an out and back on the south Pancheri trail then on Rollendet and through the neighborhood.  Just nice and easy miles...kinda tired at the end of the week.

Now off for our big camp trip on the Selway River.

No run today.  Travel day from Georgetown Lake, MT (where we camped overnight in pretty constant rain) to Camp O'Hara on the Selway River in Idaho.

11M run along the roadway from camp before everyone else woke up.  Nice run at an average 6:54 pace in a beautiful setting.

21M mountain bike ride with Kami up to Selway Falls and back.  I ended up having 3 flat tires and only 1 tube and a couple of patches.  Eventually got the point on the return trip where I just couldn't patch it anymore.  Kami continued on for the remaining 3M back to camp, while I got a ride with Larry on his 4-wheeler and my bike got back to camp in the back of a forest service pickup.

The family then went for a 4M float down the Selway River...great time!  Now time for beer and dinner.

7M run down the road again...a little tired after yesterday but just too good to pass up.  Now for more fun with the kid's in the river, 4-wheeler ride with Katelyn trailing Kami back up to Selway Falls (Kami on her bike), and more floating...and of course more beer and great food.

While floating, broke an oar on a big rock about 1M from the pullout and had to work hard to get to shore.  Right hip was sore afterwards.

5M at noon after Jerry and I took the kids fishing at the stock pond at Fenn Ranger Station.  Tired and my hip was still quite sore this morning and it felt too good to sleep in a bit in the camper.  It was warm out, but I needed the run to clear the head and just feel better.  More floating and fun at camp.

7M again after sleeping in a bit...decided to go out since I knew tomorrow would be travel day home and no run since we would start out early.  Last day at camp...sad.  More floating, food, beer and fun!

Travel day home to Idaho Falls.  About 7 hours on the road...long day.