Philippians 4:13

5 miles early with Moxie.  Right ankle a bit sore. 

We drove up to Grand Teton National Park today to do some bike riding on the bike path...amazing what a great place.  Kids did great on the "big" bikes and we had fun doing a 12 mile ride from Windy Point to Jenny Lake and back.   What a fun day!  I will count the riding as 4 easy miles.

4:30am...out the door for 5 easy miles with Moxie.  Right ankle still a bit sore.  After a quick pit stop and to drop off Moxie and see Kami off to work, I went back out.   Ran into Curt, Andrea and Rob this morning and ran or chatted with all of them.  Finished off another 5 miles in an easy 39 minutes.  (Ride)

No lunch run due to work and a bit of a headache and to let the ankle rest.  Maybe run with kids tonight.  5 mile family bike ride around the neighborhood instead.

4:30am...7 easy untimed miles with Moxie.  Tired and everything was tight, barely made it out the door this morning but glad I did as it was perfect for a run (60 degrees, no wind). (Ride)

4 hard miles on the desert in 28 minutes.  Hot (88 degrees) and a strong wind (27mph, 37 mph gusts) for most of the run which made for tough running.  (Cortana)

Justin and I ran over to Tauphaus Park for a warmup, then did a bit more warmup with Jeremy Smith.   Saw lots of other friends at the race, this is getting to be a big race in SE Idaho (over 1000 runners).  I saw a pretty fast crowd including Gray, Kurt, Corey, Madison coach (I forgot hisname), Zach, etc. 

Went out an easy pace and was sitting in about 10th place at the first mile (5:21), then the second mile got mile...again (5:45).  Passed a couple of kids through here though to move up in placement.  Around the start of the third mile my hips started to really tighten up so it was a slower finish than I wanted.  Also had a bit of a bronchial spasm during this mile which inhibited my breathing.  I held off a couple of young college guys who were charging at the end to finish in 17:14 for 7th overall.  (UPDATE:  Somehow the "official" results now have me 9th after awarding me 7th at the race and counting the people ahead of me...which was 6.  So how does this change after the fact?)  I still haven't mastered this course to get under 17 minutes so I am a bit disappointed...gotta master getting into a faster gear.

I ran back to find Justin and run him in (around 30 minutes).   Stuck around to talk to friends and for the awards.  I won $25 for placement and our team (Kurt, Gray, Lynette and myself) won the first place team award ($200).  So got a bit of cash for the effort.

Thanks Jon for the encouragement along the way!

Now for a day at the parade and a BBQ with friends and family.

Started out about 4:40am this morning and ran 2 miles to Community Park to meet Jon Allen for a run.  We ran about 9 miles together through SRL to Broadway then back home having some great conversation.  These early morning runs are a lot easier when you have company of good friends.  Thanks Jon, see you tomorrow morning!  11 miles in 1:26.  (Fastwitch)

7 miles in 46:30 at lunch on a cool, overcast and breezy day.  2 miles easy, 5 miles at slow MP.  Started to rain right as I was finishing.  Right ankle had a bit of a tweak. (Cortana)

11 miles this morning in 1:28.  Ran to Community Park to meet Jon and we did the same route as yesterday through SRL to Broadway.  Nice conversation again, thanks Jon!  Have a great vacation. (Cortana)

5 miles at lunch in 35:20.  First 4 miles with Dan, then the last solo.  Needed this one just for stress relief.  (Cortana)

Looking forward to camping this weekend. 

I slept in and didn't get out running until almost 8am...nearly didn't go as I was enjoying just sleeping in for a change.  Moxie and I took off from camp and went up the hill to the observation lookout (2 miles uphill) then ran back past the campground to Fall Creek falls.  We went back to camp for 10K in about 49 minutes.  Everyone else was still asleep so I went to the falls and back again to finish off 10 miles. 

Now for a fun day of camping with the family...games, riding bikes, ice cream, campfire, etc.  It rained in the late afternoon and keep things cooler (but humid)...good time for a nap too!

We all really slept in today, it felt so good that I skipped running this morning.  Had a good camp breakfast, rode the bikes the packed up camp and hit the ice cream shoppe in Irwin before heading home.  Had everything unloaded and camper parked by 2pm.  What a great campspot so close to home!! 

I may run a little later today if I feel like it, if not just take the day off.  3:15pm, 95 degrees, 4 miles in 26:42 for a hot easy run.  (Bikila)

4am...6 easy untimed miles with Moxie through SRL before my early flight.  Nice morning...58 degrees and a light breeze.  (Ride)

Lots of walking with the fellas to and from the Metro stops and around Georgetown.  Ate at a good restaurant right on the C&O canal...Sea Catch.   I will claim 3 miles of hard walking in the heat and humidity.

Alarm went off early and had a hard time waking up.  Finally got out of the hotel around 5:30am and ran 10 miles on the Mt. Vernon trail and over George Mason Bridge to the Jefferson Memorial and Washington Monument. Total time 1:01.  Very fun run, glad I got up!

Lots of walking again today from Metro stops to meetings.  In between meetings and on the way to the Metro, walked past the White House when President Obama was leaving and watched his helicopter fly overhead.  Later after meetings we walked up and down King Street in Alexandria and ate at a great little Italian restaurant called Pines of Florence, great food.  Total of 4 miles of hot humid walking...dripping in sweat during the day!

After early meeting I made it back to the hotel in time to get a quick run in before the afternoon meetings. 4 miles on the Mt. Vernon trail towards Alexandria in 26:50.  Very hot and humid but I actually was running faster and easier at the end of the run!

4am...6.2 miles on the Mt. Vernon trail to the Key Bridge in the dark.  Great views of the memorials with them all lit up, but the trail was interesting this early and deserted.  I had to get out before our early flight.  Saw some interesting people out this early in the big city...

4 miles in just under 28 minutes in the late afternoon heat.  Just to shake out the long day of travel.  (Bikila)

Giving a nutrition talk at the running store tonight, looking forward to it. 

I woke up late and got out around 5am with Moxie for an easy 5 miles on a perfect morning for a run.  I was really tight when I started and nearly turned around in the first mile but I loosened up as the run progressed.  I will try for another run at lunch today.  (Ride)

6 miles in 37:44 (6:17 avg) on a hot and kinda humid day at lunch today.  Ran the greenbelt in the sunshine and 85 degree weather.  Started a bit easy, then picked it up for a couple of miles, then the last 2 were at the low MP range.  Overall a fairly strong run leading into Saturday's HM.  (Cortana)

5:30am...9 miles with Moxie on  a warmer and more humid morning.  We ran through SRL and back and extended down Sunnyside a bit.  Slow and easy to rest for tomorrow's race, 1:10 total time.

 1 fun mile with Justin!

I ran the Fit 4 Life Half Marathon in Boise today (over there for Kami's Goldilock's Century Ride...more on that later). 

1st Overall in 1:16:11 on a legit course, lots of little rollers and twists and turns on a HUMID day so I am happy with this result.  I would have liked to be in the 1:15, but a good time on a solid course (third fastest HM time!).  

A warm and VERY humid morning.  Saw Chad Robinson before the start and did a 2 mile warmup with him, nice to meet you Chad.  Lining up saw a few fast looking runners including the champ from the last 2 years and a couple others all saying they wanted to run around 1:17 so this was going to turn into a competition!  Good, easier to run faster when you have others pushing you.

At the gun for the first 2 miles we had a group of 6 guys running together.  At the 2 mile mark a runner started to pull away, I looked at the pace and saw we were running fairly easy so I caught up to him and passed him by mile 3.  By mile 4 I had dropped him and had about a 1.5 minute lead at the halfway turnaround.  I had a bit of a mental moment around miles 2-4 where my mind was saying that I didn't enjoy racing and top 5 is ok...then I scolded myself and took the lead in the race to pop out of this malaise.

On the way back I kept up the pace in the humid conditions and was able to keep running strong through the finish in 1:16:11.  Second place was about 3 minutes back so I had a solid win today...a good birthday present to me!! 

Splits: 5:49, 5:47, 5:47, 5:54, 5:52, 5:54, 5:45, 5:47, 5:51, 5:50, 5:50, 5:50, 0:25 (0.1)

The second place guy was the winner of the 2012 Race to Robie Creek HM, third place was a 17 year old first time HM'er (guy who start to pull away at mile 2...a strong run for him and a good distance future!). 

Sat around afterwards and chatted with other folks waiting for the awards ceremony, drank a few beers and made some new friends.  Great chatting with Brian Baker and his wife, Jeff Ulmer (RD), Chad, and a few others.  Then it was off to find Kami on her century ride.

Kami rocked it, finishing at the front of the lead group and looking strong!  She led the first 7 miles of the ride and had her own personal police escort closing the intersections for her...very cool!   She did awesome today and learned alot about riding in large groups of bad riders. 

What a great birthday today, but glad to be home and with the kids.

7 easy recovery miles with Moxie before church on a warmish and very humid morning (left over moisture from the huge rain storm last night) in 53 minutes.  Legs felt good, just wanted to go easy.  I will try to get in some decent miles this week before the half marathon on Saturday where I will try to go 1:15 or faster. 

4:30am...7 honest effort miles with Moxie through SRL and back with and extension down Sunnyside.  A good untimed run.  (Ride)

10K at lunch in 45:30.  I started off in cool weather and a light rain and ended in warm and humid conditions.  My right achilles was a bit tight during the run.  (Cortana)

1 mile with Justin in 8:00 after taking Kami out for her birthday dinner.  Fun to run with my son! (Bikila)

4:30am...7 easy untimed miles with Moxie.  I will try to get a lunch run in today if work allows, otherwise I will go out with Justin tonight. (Ride)

4:30am...easy untimed 10K with Moxie on a nice morning for a run.  A busy day again at work, likely no lunch run but I will run with the XC team after work today.  (Ride)

3 miles easy with the XC team after work.  (Kinvara)

4:30am...7 untimed miles with Moxie.  Felt better than yesterday, started easy then started to push up the pace for the last half.  No lunch run today due to work commitments (again).  (Kinvara)

Curt started our kitchen floor replacement project, it is nice to have friends with skills!

Another run or beers with Gray...beers it is!

4:30am....easy untimed 10k with Moxie this morning.  It was very hard getting up (didn't sleep well), I was sore and tired, it was really warm (71 degrees at 4:30am!) and I was fighting off a need for a pitstop for most of the run.  Good to get all of this out of the way so I am fresh for tomorrow's race (I wish it really worked this way).  (Ride)

I ran the inagural IF Half marathon today with lots of friends in 1:14:58 for the win and a new PR.  Overall a good race (good organization, length accurate, good support) and a course that will eat you up the first half and make you pay in the second.

We went out hard from the start on the steppest part of the course.  UVU/Runners Corner guy named Derek, Trevor, Chas and myself.  By mile 2 we dropped Chas; at mile 3 dropped Trevor (his first HM), then at mile 4 I dropped Derek (who later dropped out at mile 6).  Ran through mile 5 in right 25:30 minutes (25 minutes at the 'official' marker), then kept the pace sub 6:00 for the next 2 miles.  My hips started to rebel from the elevation drop and hard effort, so the last 6 miles slipped into the 6's and each successive mile my hips started to tighten more, but I just pushed with what I had to stay ahead of the chase group. 

Overall fairly happy with the result (PR) but feel the effort last weekend on that course was a better time (versus the profile).  The hill is hard enough to run at race pace, let alone try to do another 7 miles on pancake flat to finish up the race. 

Splits:  4:53, 4:55, 5:08, 5:20, 5:14, 5:39, 5:54, 6:08, 6:10, 6:19, 6:19, 6:23, 6:19, 0:19 (5:09). 

Congrats to Trevor (2nd place, 1:18 first HM), Lynette (1st woman, new PR!), Austin, Alana, Craig, Eric and Rocky, etc. 

I had to bolt from the finish line early to get to my kids swim meet...both Justin and Katelyn are becoming awesome swimmers and did well (winning most of their heats/events).

6 miles in about 49 minutes with Curt and Moxie.  Very sore this morning...glutes and quads especially.  Nearly didn't go when I couldn't walk down the stairs but felt better once I got moving. 

Thanks Curt for all the great work on our new kitchen floor.  Thanks Rob and Anna for the BBQ tonight.  Good to see you Steve, let me know when you are in town again.

DOMS is really bad this morning, I could barely move to get out of bed so no morning run today.  Legs are hammered.  I decided to go out for an easy 3 miles with Moxie just to get the legs moving and shake out the stiffness...worked a little but still very tight.  (ride)

5 very sore recovery miles with Dan around the greenbelt in 40 minutes at lunchtime.  (Cortana)

No run today as I am still totally hammered (calves and quads especially now) and I went to bed/woke up feeling like crap (stomach ache/headache).   I started to go out in the light rain and my legs yelled and I nearly puked after getting light headed.  I will take today as a full on recovery day and stay in bed as much as possible to get well.

Met up with Neil for a nice early morning run.  6 miles with Neil and a great conversation, 2 more by myself for 8 miles in 1:00.  Heading to Cottonwood for the family reunion this weekend.  

Thanks for the run, Neil! 

12 miles on the Milner Trail today up at camp on Mt. Idaho.  6 miles with Kami while she was riding her bike, 3 miles with the boys, then 3 more miles later on in the day just because it was there.  A good day.

History of the trail: 

http://www.fs.usda.gov/Internet/FSE_DOCUMENTS/stelprdb5287224.pdf

13 miles on the Milner trail up at camp before all the family reunion activites.  9 miles with Kami while she was riding her mountain bike.  Another good day at camp. 

More on the trail.

http://www.fs.usda.gov/Internet/FSE_DOCUMENTS/fsm91_055705.pdf

7 miles on the Milner trail before leaving camp for Cottonwood.  A great last trail run at the family reunion. 

Fighting off the beginnings of a bad head cold, my nose feels like it weighs 15 pounds and I have a terrible headache.  It could be a long(er) drive home tomorrow...that will suck!

No run, a long travel day back home from Cottonwood and I am still fighting this headcold.

Slept in a bit and almost didn't go out due to this nagging cough.  7 easy miles with Moxie.  Ran with Curt for about 2 miles and saw Andrea out on the pathway...she is heading to Africa and London this week for a work trip!  (Kinvara)

6 miles in 42:50 at lunch on a very warm and sunny day.  Still getting over the cold.  (Cortana)