Philippians 4:13

6:30am...beautiful morning for a run, cool and calm.  Practiced my form improvement again on this run (I need to get it so don't have to think so hard about it) and it felt good.  Nice easy effort and improved pace for the feel of run.  Started easy to warm up then hit relaxed splits in the 6:30ish range for most of the rest of the run.  It felt much better when I really relaxed and just extended the hips, I can tell I have been running with too short off a stride for a while now, this should be a good change once it is second nature.  

Out early for a run before Kami went to work.  6M slow and easy...it took about 4 miles before I felt like I was running then the last 2 I picked it up and extended my hips a lot better.  (Defyance)

6.1M on a warm day at lunch.  1.5M easy then 4.6M at MP (6:20ish range) really focusing on opening my hips.  Effort felt as easy as the warmup, pace was about 25-45 seconds a mile faster.  Just need to get to the point where I don't have to focus as hard and it is natural then I will focus on my toe off in combination with this change.  (Ride 2010)

Another good form article:  http://www.runningtimes.com/Article.aspx?ArticleID=20261

7 miles early this morning on a warm and humid morning.  Started very easy, ran about 1 mile with Andrea to start her tempo then 1 mile at slow MP to finish of the run in 54:10.  Hip extension is feeling good and easier.  (Defyance)

Have run into an issue with my fall race plans.  My wife and I miscommunicated about the dates for SGM and she has to work that time and the kids are out of school the next week!  So, I either have to likely go to St. George solo (anyone need a ride?) or possibly run a different marathon this fall as my goal race (TOU?). 

Wow, RunningTimes is timely with information right now for me with another good form article:  http://runningtimes.com/Print.aspx?articleID=20271

Nice solid moderate effort run at lunch on a hot calm day on the desert.  Once again this is a form focused run which felt really good again without feeling too tired.  4 miles in 25:37 (easy 6:24 pace).  (Ride 2010)

8.4M in 1:04:30 with Curt this morning.  1 mile warmup then the rest of the run in 7:00-7:30 range.  Lower back a bit stiff, but the pace felt much slower and the hip extension was good without thinking about it as much.  Good progress on the form change.  Likely my only run today due to work and a birthday party later today.  (Defyance)

8M early on a nice morning in 1:02:20.  Started a bit slow but picked up a little as I woke up.  The form change is coming along well as I could feel the power in the hip extension this morning (although I still had to think about it otherwise I started shuffling more...could be the 4:30am time of day as well!).  (Defyance)

6.4M in 42:35 (6:39 pace) on a hot and humid day at lunch.  I started out thinking I might try some speedwork but my warmup demonstrated that this was not the day for that.  So, I focused more on a form run (power in the stride, knee drive forward) and maintained a solid 6:35 pace for the last 5.4 miles in easy effort.  Good form run again.  Got whistled at twice by cars of women during the run...not bad for an old guy!  (Ride 2010)

7 very slow miles on a warm and muggy morning.  My lower back was really stiff today when I woke up but started to feel better about mile 6!  Try for a better run at lunch today dodging storms from the looks of it.  (Defyance)

6.75 miles at lunch on perfect day, it actually felt cooler than this morning.  1 mile warmup then 4+ miles at slow MP, 1 mile cooldown and 6 0.05M barefoot strides in the park.  A good run.  (Ride 2010)

Off for a weekend of camping at Massacre Rocks State Park for my son's birthday.

Camping at Massacre Rocks so I went for a run from the campground to the Oregon Trail Ruts about 2.5 miles away then some single track on the trail itself.  Ran up to the rest stop (to use the facilities) then back to the ruts and the campground for a total of 8.4M in just over an hour.  Then we did some good hiking on the trails and we all road bikes back to the trail.  So I am going to count a total of 10 miles for the day.

Drove to Register Rock, went to American Falls for ice cream and had a great dinner and time around the campfire!   A great day of camping.

Our last day of camping, so I ran back to the rest area (half road, half trail) and back for a total of 6.25M in just under 48 minutes.  Did a little hiking before heading home...a great weekend of camping with the kids!  

Early run (back to normal) on a cloudy, windy and warm morning for 7.25M in 56:38. Started slow and picked it up by the end of the run.  Just a normal start to the week. (Defyance)

7 easy miles on a great running day at lunch...cool, cloudy and a light breeze.  Nice and easy for this Monday, the last 2 miles with Dan S.  Nice easy run.  (Ride 2010)

8 very easy miles at a very early hour in 1:06.  Just a normal 4am run...is that normal?  (Defyance)

10 miles early from the hotel before a full day of meetings.  Warm (80 degrees) and humid, not used to feeling the air as I run through it!  Yikes, this reminds me why I like living in Idaho. 

10 miles in 1:17 in the most humid conditions I have EVER run in!  It was 80 degrees at 4:45am and the humidity was 100%...I couldn't even sweat the moisture in the air was condensing on me so much that I literally had small rivers of water running down my body.  My shorts were so we that it was like I just got out of the pool!  Even the locals here are saying this is the worst humidity they have seen this summer, it is just oppressive.

Another day of meetings then maybe another run tonight.  Got to our hotel and had some time before dinner/drinks so I went back out for another hot/humid run.  6.5M onto the airport trail and back in 47 minutes...my running clothes are so wet and stinky I might just leave them instead of subject my fellow travelers to the smell!  Heading home early tomorrow morning so no early run tomorrow.

Got up at 4am eastern time to catch the plane home today, so I am a bit tired.  Went out for a 6 mile run at 2:45 in 75 degrees and low humidity (yeah!) in 41:40...nice to be home to see family, get back to nice weather, help family deal with difficulties with neighbors in person.  

4:30am...out the door for a 12 mile run before Kami had to leave for work.  Cool temps (45 degrees) and a light wind made it feel cold...my hands were very cold by the time I got home.  Total time of 1:34 for a easy mid distance run today.  Now for time with the family.

I ran the Sunnyside hill today on a beautiful morning!  10.2 miles in 1:13...44 minutes up  (into a good headwind), 29 minutes down.  This was a good run, nice hill workout both uphill and downhill nice and relaxed.

4:15am...7.8 miles on a cool and windy morning.  My legs are a bit fatigued from yesterday's workout but felt good overall for this nice easy recovery run. (Defyance)

My legs were still a little fatigued from yesterday's hill workout so it was an easy run at lunch on a beautiful day.  6.1 miles in 43:50 with the last 2 miles being the fastest and with a focused effort on the form improvement.  Nice and easy and barely breaking a sweat on this fine day.   Legs were tight but loosened up near the end for a good run. (Ride 2010)

7 easy miles on a nice morning, good temps and no wind.  Nice and easy as my quads are still a bit fatigued but I was able to pick it up for the last 2 miles.  Busy day today so only a short run at lunch, if possible.  (Defyance)

A quick 4 miles at lunch in between meetings.  Started off good (6:02) but by the last mile my stomach was not feeling too good and the fatigued was back, so I slowed down to finish in 25:10 (6:17 average) which wasn't too bad.  Still want to get a good hard tempo at a sub-6:00 in soon.  (Ride 2010)

4:30am...7 miles on a nice morning.  Started slow then focused on form and picked it up with the last 3 miles at 7:00 or better for a total time of 54:30.  Nice run, the fatigue from Sunday's run is finally gone.  (Defyance)

4 easy miles at lunch in 27:30 on a busy day in between meetings.  It was hot with a strong crosswind which made it a nice day to just have a run!  (Ride 2010)

7 miles slow early this morning.  Lower back really stiff/sore until I stopped to retie my shoe at 4.5 mile mark then it felt a bit better and I finished off the full 7 miles.   Now a stressful day at work.  (Defyance)

5 quick stress relief miles at lunch on a warm day in 32:30.  Just had time to get in a short run instead of speedwork as planned due to a number of crises at work...what a day!  (Ride 2010)

4:30am...7 miles on a nice morning in 54 minutes.  Started slow and sped up as the run progressed.  Run was much better than yesterday's morning (no lower back stiffness) and I hope to get a good run in at lunch today.  (Defyance)

7 miles on a beautiful day at lunch in 50 minutes.  Ran the first 3.5 miles easy with Pat B discussing training, injuries, getting old, camping and local race courses.  I had to get back for meetings so I turned around and pick it up a little to finish off the run.  Fun run and good times!  (Ride Black)

Got up early to get my run in.  Out the door at 4:45am and ran 5 miles before hooking up with Mckay, Lynette and Andrea.  Ran 1 mile with them and we were going way to slow so I picked it up then turned around to get back in time to help Kami get ready and over to the start of her Century ride today.   A total of 13.1 miles in 1:38.  

After returning from dropping off Kami, I ran another 4.15 miles in 28:49 to finish off the running for today.  Nice day for a run, 60 degrees with a breeze (which is picking up and going to make it tough on all the riders!).  

8.5 miles in 59:30 after Kami's parents left to return home.  It was very smoky outside creating not so great running conditions.   We didn't get home from the drive in movies until 1:30am last night so I was also a bit tired.

Kami did great yesterday on her 100 mile ride, finishing it in 5:44 for a 17.3mph average including into a 30mph headwind for about 40 miles of the ride.  She rocked (and is much more tired than I!).

4:30am...6 miles in 48 minutes in 42 degree temps...brrr!  It is about time to retire these Defyance shoes as I can feel it in my achilles  They have been really good shoes, an alternative to my normal Saucony trainers. 

I am still trying to decide if I am going to run Mesa Falls marathon or half mary this weekend?!?!   I need to let the RD know soon.  (Defyance)

6 miles on pleasant day at lunch in 40:55.  Started off easy then picked up to about 6:40 pace for last 2 miles.  I had to squeeze in between issues at work, but needed the stress relief so I got it in. (Ride Black)

6.5 easy miles early on a cold (39 degrees) morning.  Started slow but picked it up a bit near the end and felt good to finish in 51 minutes.  (Defyance)

A good 4 mile run at lunch on a beautiful day.  Start off the first 0.5M easy then picked it up for th rest of the run to finish in 24:18, so the last 2 miles were 5:55 pace.  Felt controlled and mostly easy.  I need to do more of these and longer before SGM.  (Ride Black)

6 miles easy this morning in 46:45 running down to SRL and back home. Decided yesterday to go ahead and run Mesa Falls marathon as a training run, so I will do a mini 3-day taper to get ready.  Spent most of the run praying for those family and friends in need right now, particularly Kory and a few other bloggers.  (Defyance)

3 miles in 20:30 on a sunny calm day, just an easy stress reliever from work.  (Ride Black)

5 very easy miles early on a nice morning.  My lower back was a bit stiff for the first 3.5 miles then loosened up in time for me to rush home before a pit stop.  I may do another run at lunch depending on time and desire.  (Defyance)

3.1 easy miles on a beautiful day at lunch, more as a stress reliever than training.  Gave thanks for the blessing in my life and just pondered more about life after talking more with Kory today.  He is doing well, still in ICU and HUNGRY!!!.  He is an inspiration and I will be using him as my motivation for Mesa Falls this weekend.  (Ride Black)

Slept in and went out just before 8am on a cloudy and windy morning for an easy 3.15M run.  2x0.5M at MP the rest just easy to taper for tomorrow's marathon in Ashton.  Now for a day with the family.  

I won the Mesa Falls marathon this morning in a time of 2:48:55.  I was running this as a training run to finish up an 80 mile week so I ran it a bit easier than full out marathon pace.  I also dedicated this race to my good buddy, Kory, in hopes that he recovers swiftly.  The announcer at the finish line told the crowd about this and what happened to Kory and the gave a nice round of applause (it brought me to tears).   Thank you, Lord, for the strength to push through the pain and struggle of a marathon once again!

Overall a good run, half on dirt/fireroads, half on roads.  More challenging than the profile shows (plus at the 6200 foot altitude!).   We had to run over several cattle guards in the first half and I had to slow down at most of the aid stations to grab a drink as they were staffed with only 1 or 2 volunteers (but they were out there in the middle of nowhere, thanks!).  Started off with some PowerBar Gel Blasts to get the fueling started.  I had to carry all my own PowerBar gels and used 3 of them during the run (they are great and really helped).  I went out easy and just cruised through the halfway point then I picked it up on the downhill before the 3 mile uphill at mile 17 (a tough one!).  Then I just rolled through the last 6 miles with the last 3 miles being slower than I wanted but it was a training run and no one was in sight so I eased it in to the finish.  Happy with the effort and the win.  Splits:  6:16, 6:25, 6:12, 6:14, 6:16, 6:20, 6:28, 6:35, 6:27, 6:32, 6:10, 6:21, 5:57, 5:50, 6:09, 6:11, 6:21, 6:49, 7:21, 7:05, 6:11, 6:24, 6:18, 6:35, 6:44, 6:34, 2:12 (I had 0.34M on GPS).

We had to get on the road before 4am to get to the school to get packets and take the buses to the finish for the 6:30am start...now I am ready for a nap! 

Unfortunately my training partner Lynette who rode with me to the race had to DNF at 22 miles as she developed a stress fracture in her foot!  Bummer as she was the lead woman at the time!

Taking a look back at my now 20 marathons in the past 5 years, I can say that God has blessed me in so many ways with my running:  accomplishing goals and having a sense of focus/purpose, making great friends in the community and on the FRB, demonstrating fitness to friends and family and providing motivation to others, etc.  Through His strength, I have been able to win 20% of the marathons I have run!  Not too bad for an older runner with faith!

REST DAY with the family.  (Changed my run blog to Monday instead of Sunday!)

5 miles very easy this morning in between rain storms.  My left knee is a bit twingy and sore but nothing else hurts at all, good sign for the recovery and with plans to run Pocatello Half Marathon this Saturday fairly hard.  (Defyance)

5 miles at lunch on a nice cool day.  Just short and easy in 38 minutes...left knee still there but not bad.  (Ride Black)

4 easy miles on a chilly morning (38 degrees) before my wife had to go to work.  Everything felt good at first but at 1.5M started to feel my left knee again.  So instead of pushing it, I just went short (knee started feeling much better at the end) plus I needed a pit stop.  I will just wait and see if I get another run in today based on my knee and work.  (Defyance)y b

Very busy day at work today so no time to run at lunch.  5.1 miles around the loop at Community Park while my son had soccer practice after work on a pleasant evening.  No issues with my knee!  (Ride Black)