Philippians 4:13

8M early today.  Tired and my back was very stiff (probably from the long drive yesterday).  Spent the day saying goodbye to my brother and his family, cleaning up after camping (truck was filthy) and buying Kami her new road bike...a Raleigh Supercourse full carbon fiber frame...a sweet ride!

15M early on a beautiful morning.  Ran through Snake River Landing, around the greenbelt and through Freeman Park and back home.  Overall a good run in 7:06 average pace.

Spent the afternoon doing practice experiments for Justin's birthday party next weekend.  My back started to hurt pretty bad after going shopping for supplies and it hurt the rest of the day.

6M early...back to the grind of the 4:30am runs.  Back better, but I can still feel it.  (Trigon)

6.2M on a hot day at lunch.  2M at MP (6:16ish), 2M at slow MP (6:27ish), 2.2M fast easy pace (6:40ish).  Did I mention it was hot?  Needed to get out to destress (already) from being back at work and the crush of emails and issues after being gone for a week.  (Ride)

6M early and easy through Snake River Parkway and back home, pretty standard.  My back is a bit stiff again today...ugh.  (Trigon)

Off on a quick business trip (to Detroit...woohoo!) for some meetings.  Hope to get a few good runs in there.

10.8M this morning before breakfast, including some so-called "speedwork" at the track.  Ran 3.5M down Wick Road to Romulus middle school track and did 4 800m repeats with 400m recovery.  Slow, not used to speedwork in the morning anymore...2:52, 2:54, 2:50, 2:49.  Ran the return trip to the hotel in sub-7:00 pace except the last 0.8M which was a cooldown.  Overall average pace for the run was 6:49 per mile, not bad (gotta like the lower altitude!).

Now off to meetings. Meetings went very well!

Went shopping for sovenirs for my kids after the meetings, then went for a quick run before drinks and dinner with colleagues.  4M down Wick Road, 2M at MP 2M at fast easy pace.  Good run in some good heat and humidity.

6M easy early run down Wick Road and back.  Slow and easy, left leg a bit stiff this morning but nothing to worry about.  Heading home this morning. (ride)

8M slow and easy early this morning in kinda windy weather and cool.  Mile 7 I pushed it under 7:00 pace which felt good but not hard.  (Trigon)

8M at lunch on a perfect running day...60 degrees, party cloudy with a light cool breeze.  3M with Dan S talking and taking it easy.  I picked it up for 3M (no pace, GPS batteries died) at an easy MP, then 2M at a hard easy pace doing 2 loops around Freeman Park.  At the end my left quad was feeling a bit fatigued, but overall a great run.  (Ride)

Got out early this morning at aroung 5:15 and ran 5.5M before hooking up with McKay, Andrea, Lynette and Kari for a group run.  We then ran down around the river greenbelt through Freeman Park and back to Snake River Landing up to about 12.5M at which point we kind of split up to run different paces.  I finished off 20M solo for a long run.  Weather was cool, overcast and windy (strong wind out of the south) so I wore my sleeves and a light wind vest.  Overall a decent run in 2:28 flat, but my faster finish kinda petered out and I only finished running about 6:55-7:30 pace. 

My son's birthday today so time to get going and finish the final preps for the party tonight, a mad scientist theme.

6M easy recovery run this morning down Sunnyside.  Legs a bit fatigued and my back was stiff, but otherwise a normal run. 

Had a great day yesterday with Justin's birthday!

7M really early today since I have a long day at work.  This is my only likely run for today...just a normal early easy run.  Off to a full day of meetings and activities at the site.

7M easy and early over down Snake River Parkway and back home.  Just an easy run, back a little stiff but started feeling better around 4M into the run.  (Trigon)

8M run at lunch on a beautfiul day, a bit warm (78 degrees) but great nonetheless.  1M easy with Pat B (7:45) then a 5M tempo (6:03, 5:58, 6:00, 6:10, 6:15), an easy cooldown loop around the park (6:40), 5x0.1M barefoot striders in the park (6:04 avg) and 0.5M cooldown back to the building.  Overall average pace of 6:27.    A good run.  (Ride)

8M easy this morning down Sunnyside to Snake River Parkway and back with a loop through the neighborhood.  Just nice and easy, no back pain and I started to really feel good about 6M in.  (Trigon)

5M at lunch out on the desert in great weather...75 degrees, light wind, partly cloudy.  0.5M warmup, 4M at MP, 0.5M cooldown.  Good run, felt comfortably hard!  (Ride)

8M run down my Sunnyside route and back through the neighborhood.  I ran an initial 7M, then went back out for a mile before getting ready for the day.  (Trigon)

Speedwork at lunch with Pat B.  We ran 10 quarters with about 0.25M rest periods in between.  Started with 1.85M of warmup then hit the repeats at a hard but very controlled pace (Pat is tapering for Mesa Falls marathon so we didn't go full out):  79, 78, 78, 76 (uphill), 80 (uphill), 76 (downhill), 76 (uphill), 80, 82, 82.  Finished with 1.4M back to the building.  Overall a good 8.2M workout and glad to have the company (now I don't have to do speedwork tomorrow by myself!).  (Ride)

6M early this morning.  Back a bit stiff but not bad once I got running, still a little fatigued from yesterday's runs. (Trigon)

My normal day off but I came into work so I could take Monday off so we could go to Lagoon and Raging Waters this weekend (Kami works Saturday morning so our getaway would be Sat-Mon) with friends.  However, our friend's daughter had a bike accident yesterday (broke both arms) so now they can't go and we are now thinking about what we want to do the next couple of weekends.

8.8M run at lunch on a good running day...64 degrees, sunny and a breeze from the south.  Progression run from 7:28 to 6:28 pace with 5 0.1M barefoot strider's at the end before cooling down for 0.3M back to the building.  (Ride)

Stayed up late last night with the family at the Casting Crowns concert, what a great uplifting event.  Spent some time afterwards talking about the message we heard with the kids.  Awesome group and message of the love of Jesus.

10M early this morning before Kami headed off to work.  Nice and easy, nothing special just steady miles at a very relaxed pace.   We are heading down to Layton today for a family weekend away at Raging Waters (Sun) and Lagoon (Mon).   Looking forward to the family time to focus on the kids, especially my relationship with my son. 

10M from the hotel up Antelope Rd to the top of the hill at a 7:17 average pace.   Quite a good hill workout, I wish I had hills like these at home.

Bad night at the hotel last night, they put us next to the smoking area and I was all stuffed up at the start of the run.  Plus we had neighbors in the hall that were slamming doors and yelling until 1am. Told the front desk at they took care of us by moving us to a different floor, putting us in a huge suite room, giving us a free movie and a snack pack...way to go Hampton Inn Layton (have been reliable since we started staying here).

Today with the family at Raging Waters. Had a great time, the park was not crowded at all due to the lower temps (high 70's) so no lines for the water slides and the wave pool barely had anyone in it.  We had a great time just playing with the kids in the water and both kids loved the slides.  Count all the stair climbing as 1M easy.

8M early this morning from the hotel after a better night sleep.  Went up Antelope Road and turned off before the big hill and ran up a different hill through a neighborhood where I knew there was a city park with a bathroom for a pit stop.   4M uphill, 4M downhill in an easy 1:02.   

Taking the family to Lagoon today with friends then heading home tonight.   Had a great day at Lagoon (count all the walking as 1M easy) except for one little incident.  We all went on the ferris wheel (huge one...hundred feet tall) with Kami and I taking our daughter and friend's son, and the other kids riding with them.  Well, when it came time to get off, we were just barely at the bottom near the "official" unloading area when it stopped working.  They were able to get our car unloaded, but our son, friends and their daughter were stuck at the top for 45 minutes...all of them kinda afraid of heights.  Kids were freaking out!!  Gave our group (and all the others stuck) free dinner certificates but the kids were a mess...crying, wanting to leave, wanting to "sue Lagoon" and/or tear down the ferris wheel!   Took the kids to Lagoona beach and they calmed down finally, but what an adventure.  Our son actually did great and was very brave while on the ride.

5M very easy this morning.  We didn't get back home until almost 11pm and I was tired after the long day at Lagoon and the drive.  Hit the snooze a few too many times and woke up at 5am (instead of 4am) so I had to cut the run short.  Back was a bit stiff due to the day walking and drive home.  (Trigon)

Nice run on great running day at lunch.  Ran a progression run with Dan S for 6M, starting at around 7:45ish and progressing to a 6:49 for mile 6.   I then took off for the last 1.3M at an average 6:14 pace.   Overall average of 7:02.  Nice and easy as my back is still a bit stiff. (Ride)

7.7M early and easy this morning down Sunnyside to Snake River parkway and back with a loop through the neighborhood.  Back stiff again, too much mileage?  (Trigon)

4M at slow MP at lunch time on a warmer and sunny day in the desert.  Just some easy miles with the back feeling better.  My back is stiff in the morning, good during the day, and then starts hurting again in the early evening...(Ride)

Normal 7M run early and easy this morning down Sunnyside to Snake River Parkway and back home with a loop through the neighborhood. Back not stiff this morning, but my knees and shoulder are sore for playing tennis last night! (Trigon)

8M at lunch on a sunny warm/hot day.  Started out planning a hard 4X1M workout, but after the 2M easy warmup with Dan S I knew "hard" was a relative term.  Splits were disappointing as my legs just didn't have any juice today: 5:45, 6:03, 6:03, 6:16 (almost didn't do the last one, so my heart wasn't in it).  0.25M recovery between splits and 1.25M cooldown back to the office with Dan S again.  (Ride)

2:00pm - feel like crap...light headed, cramps in stomach, legs stiff, back hurts now...I think I ran too hard at lunch! 

Still feeling the effects from yesterday and back a bit stiff again this morning, so I took the advice of Kory and Dan and just didn't run and slept in instead.  I will go for a easy run at lunch today (in the heat, so easy with lots of water stops).   Thanks for the advice guys!

10M at lunch on a warm sunny day.  Just a steady even paced run at a 6:48 average...overall felt good, no back pain and more energy due to taking the morning off.  (ride)

13.1 at an average of 7:20 this morning on a solo run through Snake River Landing then around the greenbelt and back home with a 1.5M out and back east on Sunnyside.  Started slow, middle miles all under 7:00 pace then the last 3-4 a bit slower as I was running low on fuel and my back started to get a bit sore.  Time for that massage my wife got me for Father's day! 

8M slow progression run this morning through Snake River Landing and back with a 1M extension east on Sunnyside.  Progressed from very slow to slow, last mile at 6:50.   Back better than yesterday, but still need the massage. 

Went back out for 2M at slow MP before church while the family was getting ready.  Decided to get a couple of more miles in early this week due to a busy week of activities which may affect mileage (though it will be a bit lower due to start of taper for Poky ~ 70-75).

8M easy this morning down Sunnyside in a light rain for most of the run (but warm).  Back felt good, knees a little stiff.  (Trigon)

7M at lunch on a beautiful day...sunshine and 65 degrees. 2.3M easy with Pat B discussing his win at the Mesa Falls Marathon then I starteda 4M MP run. 6:26, 6:03, 6:00, 6:02...all felt very easy and no issues. 0.6M cooldown back to the office. Great run! (ride)

Slept in until 5am then got out on a beautiful morning for an 11M run. Easy to start then threw in some accelerations to easy MP (total of 2M) bringing 4M down to sub-7:00 pace. Felt great this morning, no back pain, no knee issues. Only run for the day due to date with Kami, going to the Def Leppard/Poison/Cheap Trick concert in SLC with friends!

Stayed up late at the concert last night...good times seeing the bands from our past.

Got up early and met Walter at the JRP for a 11M run.  Good to hook up with Walter again, great conversation and a good pace.  Easy about 7:15ish but accelerated for the last 3 miles to a slow MP (1:18 total time).  Overall a good run but tired due to only 4.5 hours of sleep and the drive home to IF.  My son's first soccer game of the season is tonight, then early to bed to catch up on sleep before an early presentation at work tommorrow. Refereed my son's soccer game tonight, remember to bring whistle and stop watch but not shoes so I ran the game in my sandals (count as 1M easy...lots of running keeping up with those kids for a game!).

6M easy early this morning down Sunnyside. Shorter and earlier due to having to be at work by about 6:30am for a presentation. (Trigon)

7M at lunch today on a beautiful day.  2.3M with Dan S. at a 7:13 pace as a warm up.  Picked it up for the remainder and averaged in the 6:40's, with 2M at 6:30ish pace.  Had to stop at 2.5M for a pit stop which really helped as my stomach seemed to settle down quite a bit afterwards.  I then stopped at 6M and did 6 x 0.1M barefoot strides in the park then coasted back to the office.  Overall average pace at 6:50.  (Ride)

7M really slow this morning, I just had no mojo.  Just got it done.  This run sucked so bad, I decided to go back out for one more after the family awoke.  (Trigon)

8M early in Manhattan, MT while visiting old friends.  Had a great run along the pathway next to a country road with great views of the mountains.  Started easy then progressed up to sub-6:30 pace. 

Later went to Canyon Ferry Reservoir in Townsend, MT for a day of boating...tubing and knee boarding was great.  Nice time with old friend's just catching up, letting kids play, laughing a lot! 

4M on the pathway in Manhattan, MT early before leaving to head home.  Starting the taper for Pocatello Marathon on Saturday. 

Last day of summer vacation for the kids, back to school tomorrow!

I slept in this morning as it is taper week. Took the kids to their first day of school (back to regular busy schedule!).

Last hard run at lunch today before Saturday, 6.1M tempo run at a good MP around the greenbelt which is nearly totally flat (some small rollers). Overall average pace 6:00 on the nose! Splits: 6:22, 5:53, 5:54, 5:49, 5:52, 6:07, c/d for last 0.1M. A good run, a bit harder effort-wise than I wanted it to be but very manageable. (Ride)