Philippians 4:13

7.1M at lunch on a great running day with Dan S.  1M easy, then 2.5M at about a 7:10 pace.  1M at 6:30ish, then 1.5M with Dan again at 7:15ish.  Last 1M at 6:15 with a 0.1M cooldown.  Run started kinda bad, but after the 6:30 mile I felt a lot better and the effort was much easier.  Overall avg. pace was a 6:59.

5M early this morning.  Just a normal easy run with some accelerations to get the heart pumping.  Everything felt good.   3 more days to the race....

3M run this morning after sleeping in until 5am.  1.5M easy and 1.5M at MP to get a feel for my racing shoes (Tangent 3) again.  Good short run for taper. 

4M this morning after sleeping in til 5am. Legs felt very peppy, I felt rested and energized and no pains and the pace was great (even 2M at a slow MP). Just what you want the day before a marathon!

Pretty cool, I came away with the win for first overall in 2:37:22.  First half 1:16:15, second half 1:21:08 .  First half a bit too fast and paid for it in the second as I was shooting for a even split race but I forgot how fast the first half is and how hard the second half is to get into a good groove.  I was 1 minute off of Kory's record from last year so I now how hard he ran last year!  I am very happy with the result, good to be under 2:40 again and this was a good test to see how fit I am for Indy in October.

Woke up early (3am) to get prepared and drive down with Lynette.  Got our numbers and chips and loaded the bus to the start at around 5:15.  Got to the start, hit the porta potty and did a quick warmup (about 0.6M) then met up with Kory to get ready for the race.

The FRB did great grabbing the top four spots (me, Kory, Mark P, Bill M).

Here are the splits:

1 - 5:28  Went out easy with Kory, feeling good but not running too hard.  A bit faster than expected

2 - 5:56  Slowed down on purpose to bring the adrenaline back into control.  Kory running just off my shoulder

3 - 5:48  Running smoothly on the downhills with Kory.  Beginning to see the sunrise...beautiful!

4 - 5:51  Still running well, trying to hold back to not burn out on the hill.   Kory a few steps back.

5 - 5:44  Pass another runner out on the road and scary the heck out of him.  Kory still a few paces back.

6 - 5:40  Oops, a faster mile but still running easy (the hill must have started getting a bit steeper). 

7 - 5:48  There is an out and back in this mile up a hill.  Running smooth, see now that Kory is about 0.1M back.  I just keep my effort the same and marshall on.

8 - 5:52  I take my first PowerBar Gel around here just to keep the fuel load up.  Still running easy trying to just run a good effort.

9 - 5:51  On, on I go...a bit of an upward climb in this mile.

10 - 5:39  This is a good mile, feeling easy just strolling down the hill. 

11 - 5:49  Starting to see the valley and coming into Inkom.  Running easy.

12 - 5:40  Nice smooth mile coming down the hill.  Averaging a 5:45 pace still which is a bit fast for what I wanted but I didn't want to brake too hard.

13 - 6:05  Next PowerBar Gel, course starts to level out (or even uphill a small amount).  I take this mile as a breather to get ready for the second half.

Half - 1:16:15  Pass by the buses and see everyone getting ready for the half marathon start.  Running alone but I know that Kory is a strong second half runner so I can't relax.  Time to push for a strong second half and avoid a big drop off.

14 - 5:44  Good mile, a bit down then flat....feeling good.

15 - 5:52 Still motoring starting to see rolling hills.

16 - 6:13  Hit the first of the uphills that will start to sap the energy.  Take a gel to stay on top of my fuel reserves.

17 - 6:22  Got to the top and the rollers continue.  Trying to find the pace/effort that matches the terrain.  Starting to feel it now.

18 - 6:07  More rollers with a bit more level and down, feeling the groove.  Wondering how far back Kory is and still worried about his kick.

19 - 5:59  Ahhh, a good mile as I roll towards the gap.

20 - 6:12  Ok, last bit of flat before the climb. 

21 - 6:11  Take a gel and the start of the mile just before the hill to Century High school.  Make it up without too much of a drop off.

22 - 6:31  After the big hill, I forgot that the course still climbs for another 1.25M!  This starts to hit my left hammy but I try to fight it off.  Now really wondering how close to the course record I am and where Kory is.  See Rachelle and she indicates that Kory isn't feeling so hot.  Nearly step on a small rattlesnake on the side of the road!

23 - 6:18  Get back into a better groove as the course levels out.  Ask a traffic control guy if he sees anyone behind me...Noone in sight.  Now I know I have the win but wonder if I have the kick for the record. 

24 - 6:11  A good mile but the legs are starting to feel really heavy and trying to manage my energy for a solid kick at the end.

25 - 6:14  Coming up on Upper Ross Park and just trying to keep consistent effort.

26 - 6:24  Ok, feel that the record is a bit out of reach, on track for my 2:37 and noone behind me leads to slower mile.

0.2 (0.3 on GPS) 1:50  Push to the finish win a 6:01 pace and can see the clock time over 2:37...come in praising God for the ability to run this hard and come away with a good race.

 Very happy with the result.  Stick around for to see Kory, Mark, Bill M (Master's winner) and Lynette (Master's winner, 2nd OA) finish the full and Andrea finish the half (2nd OA).  Do the interview with the paper, jump in a shower at the pool facility and hang around for the awards talking to friends. 

Nice plaque, a goodie back from Shu's Running Store in Boise (Nike watch, gift cert., etc.).

Drive home after the awards and take off for camping for the rest of the weekend with friends above Kelly Canyon.  Great campsite, good friends, good food, kids have a great time (built and amazing fort!!!).  Just a relaxing weekend...no running just easy and fun (and good BEER!).

No run today, legs are sore from the marathon yesterday.  Hard night sleep as I just couldn't get comfortable and the legs would tighten up and wake me up all night long.

Spent the day lounging around camp talking with friends, watching the kids play and make their very impressive fort up in the woods, hiking with the kids on the trails and just enjoying the camp life.  Oh yeah, ate well (like a pig in fact!) and had a few brews and took a nap.  Now that is a recovery day!

Still recovering, slept bad just like yesterday.  Slept in until 8am the last 2 days and it felt weird to be in bed that late.

Ate a great breakfast then broke down camp and headed home.  Then the chore of cleanup at home.  Legs feeling a bit better but still stiff.

6M recovery run early this morning.  Legs were sore but felt better as the run went on.  Ran with my new Nike Triax Fury watch that I won at the Poky marathon.  Pretty cool watch, still trying to figure out all the features.  (Trigon)

6.1M at lunch with Jeff F. at a nice recovery pace (~8:00). Great day for a run, beautiful weather. Legs felt a bit fatigued but otherwise the run was great. (Ride)

Nice easy run early this morning in 57 minutes.  Legs feeling better.  Weather was cold...42 degrees...long sleeve shirt, gloves and vest.  Overall recovery is coming along well.  (Trigon)

4M at lunch out on the desert.  A good run in 27:20 (6:50 pace) that felt really good.  Left calf a bit of a niggle but that was about it.  Recovery looking good. (Ride)

6M very slow and early on a nice morning.  Still just in recovery mode and today was a slog.  (Trigon)

Going to see Huey Lewis and the News at the State Fair tonight so today I have the "Heart of Rock and Roll"!

A little shocked today as I read in the paper that a running associate who recently joined our group was arrested for lewd conduct with a minor...what the ????  I pray the allegations prove false and for the family during this trying time.

6M at lunch on a great running day. Ran the entire time with Dan S. and about 4M with Pat B. Talked about work...ugh! Nice company, good pace (7:30ish) and feeling progressive better (about 90% back now).(Ride)

1M running back to the car at the fair to get Kami's ID so we can both enjoy a beer before the concert.    Huey Lewis and the News rocked!!!  Great music, really brought me back to my youth (except for all the old people standing around us!).  Great spot to watch, about 3 people back from the stage!

12M run later this morning after dropping off the kid's at school and while Kami went to the gym.  Great run, average pace just under 7:00.  Legs and energy felt awesome...recovery nearly complete!

10.5M this morning with McKay, Andrea and Lynette.  A good pace on a beautiful morning with good friends...now that is a good run.  Good easy pace (total time on 1:20) that felt comfortable  

Now to help Kami with her church activity and then taking Justin to Downata Hot Springs for his friends' birthday party...a Dad/son date day, should be fun.

8M on  a nice running morning.  Good paced run through Snake River Landing and back in 58:30 with 2M at slow MP (6:30).  Legs felt great, energy level really good.

Had a great day with Justin at Downata Hot Springs for a birthday party yesterday!

I am still trying to fight off the cold my kids brought back from school...achy, sore throat, head ache, ugh!

8M easy early this morning on a very warm morning (68 degrees).  Cold symptoms down after taking some meds last night, but feeling a bit low on energy.  (Trigon)

I will try for  a short run at lunch today as much as time allows during the break from my training course.  4.5M at lunch, 3M with Dan S. then I picked it up for the last 1.5M.  Total time of 31:20. (Ride)

7M easy and early before Kami had to go to work.  Left hammy a bit tight and I think it is time to retire the Trigon's as I am feeling a little tweak in my achilles and feet, normal signs of retirement age for my shoes.  (Trigon)

5M at lunch on a cooler day.  1.75M with Dan S then I picked it up for the remainder of the run.  Left hammy still a bit stiff but not too bad.  Ran the rest of the run at slow MP effort to finish the run in 33:29.  (Ride)

10M early on a nice running morning in 1:14:34.  Legs felt pretty good, left hammy still had a few twinges.  Only one run today due to work schedule.  

2M running while refereeing my son's soccer game tonight.  High scoring game with the kid's running fast all over the field, I worked up quite a sweat trying to run from one end to the other keeping up with them.  Ran in my older pair of shoes (Stratos 3) after not having worn them in several months and they did ok.  

7M very slow this morning.  Weather was great but my energy was low as I ran through Snake River Landing.  Easy run will hopefully allow for a faster run at lunch today.  Left hammy better but still a bit twingy at times.  (Stratos 3)

7M run at lunch at a good pace on a warm but beautiful day.  I knew this one was going to be tough as I had intestinal issues before the run and encountered them throughout its entirety.  Overall ended up with a good pace (6:29 average) for a total time of 45:18.  Splits were all decent but I wanted them a bit faster:  6:38, 6:06, 6:12, 6:28, 6:30, 6:41, 6:41.  (Ride)

7M very slow early this morning.  Feet and legs a bit sore today and I had to take a pit stop really bad around 6M so I stopped by home then did 1 more mile before Kami left for the gym.  (Stratos)

6.2M at lunch on a beautiful day (if not a bit hot and heavy).  GI issues from the start again...what I am eating?  Total time was 42:21 (6:50) with the last mile being the fastest at a 6:38.  Legs and feet mostly better but insides did not let me pick it up much.  (Ride)

Kami is going to do a 60 mile ride tomorrow, so I will have to see what kind of runs I can get in around her schedule (I owe her that).  Probably get up real early and then do a shorter run with the kids later with them riding bikes.

8M early on a nice weather morning before Kami got up to get ready for her 60M bike ride.  Pretty good pace (total time of 58:50, for a 7:21 pace) and I felt really good during the run.  First mile slow warmup then I started to pick up the pace around mile 3.  (Ride)

I will try to get out for some more miles after taking Kami and Deborah to the start of their ride.  This is the first organized ride/race for both of them!  Going to give their new road bikes a good test today.

After dropping off the ladies at the start of the ride, I went home and back out for a MP run.  0.5M to warm up again then 7.7M at slow to medium MP (slowest was the 0.3M cooldown at 6:25, fastest mile at 6:10).  Felt great, legs and feet good and energy level good after only having a couple mugs of coffee and a packag of PowerBar GelBlasts.  Good running day.

Now I can't wait to see how Kami and Debra did at the ride and all the runner at TOU (local IF folks:  Andrea, McKay and Lynette especially!). 

Kami did awesome at her 60 mile ride...3:32 and the first woman in the ride!  She totally rocked and had an awesome time!!!  Deborah did well for her first real ride on her new bike, finishing 45 miles!

Lynette (3:19, 1st Master), Andrea (3:24, new PR) and McKay (3:24 with cramps!) all did awesome at TOU!  The FRB rocked as well (go see all the incredible reports!).  What a great day for all my athletic friends!

7M on a windy morning.  Started slow and progressively sped up to a reasonable pace, ending up with a 53 minute run.  Legs and feet and energy were good.

Did something last night that haven't done forever...went to a friend's 40th birthday party and had an evening of line/circle dancing and had a blast!  Ate too much good food (and had a couple of good beers) so I was a bit "heavy" feeling this morning but it was worth it.

7M early on a cold morning (39 degrees!).  Slow and easy, just a normal 4:30am run.  Brrr, now I need my coffee!  (Trigon 2)

6.2M on a beautiful day for a run, sunny and 53 degrees.  A bit breeze but not bad.  Started off with 2M at "fast" easy pace  (6:35 avg) then moved up a bit to a slow MP (6:23 avg) for the next 4M including up the big hill in Freeman Park.  Ended with 0.2M at 6:47 pace for an overall time of 40:10.  Good run!  (Ride)

Nice and easy 7.2M run on a cold morning (34 degrees!).  Wore long sleeves, gloves, vest and ear band...brr!  Overall a good easy run.  Left hammy and right hip was a bit twingy this morning. (Stratos)

5.3M at lunch on a gorgeous day...sunny, 55 degrees and no wind (I didn't want to come back to work!).  3X0.5M fartleks at MP with easy pace in between to 4.75M.  3x0.1M barefoot strides in the park then 0.25M c/d back to the building for an overall average pace of 6:35.  All systems go!  (Ride)

8M early and easy on a cooler morning once again.  Tired this morning and hard to get motivated, so this was a slow one (8:00 pace!) but got 'er done.  Will try for a short run at lunch as work allows.  (Stratos)

6.1M BW at lunch on a warmer day.  0.5M warmup the started accelerating up to a tempo pace which I held for 2M, then 1M at MP, picked it back up for a mile then 1.1M decelerating back down.  Mostly felt good, energy good just a bit of stomach discomfort (from food or pace not sure).  Splits:  6:30, 5:48, 5:40, 6:17, 6:00, 6:37, 0.1M at 6:21 pace.  Overall time of 37:29.  (Ride)

Slept in a little and didn't get out the door until after 4:30 for a easy 10M run on a nice morning...50 degrees, no wind.  First 5M slower then picked it up for the second 5 and finished in 1:17:50.  No pains or issues and energy felt better as the run progressed.  Only run for the day due to busy schedule.  20 miler tomorrow!

Picked up a new pair of Tangent 3's at Shu's Running Company in Boise, ID with my gift certificate from the Poky Marathon.

In Cottonwood, ID...20 miler on the running hills and big hill up to the Cottonwood Butte.  Started the run iwth a little scratchy throat...a cold coming on? 

First 10M out around the airport and back up Twin House Road to Graves Creek Rd back into town.  Lots of rolling hills which was good.   Decent overall pace to finish in 1:09:25.   Stopped to get some water then took off for the second half up towards Cottonwood Butte up the big hills.  4.2M nearly all uphill then back down and through town a bit to finish the overall run in 2:20 (7:00 pace).  Felt good, energy good, left hammy a bit tight but not bad.  1 water stop, 1 PowerBar Gel before the run, 1 package of PowerBar GelBlasts during the run. 

Good long run! 

10.5M easy paced run out the same as the first half yesterday at a 7:15 pace on a beautiful morning for a run.  A little tight in the left leg but overall a good recovery run.

Now off to the funeral for Kami's grandpa (and grandma).  Starting to feel like I have a cold coming on.

No run today, coming down with a bad cold (started hitting last night)...ears plug, sore throat, headache, etc.  Plus we are driving home from Cottonwood today (9+ hours!) so no time.

No morning run, still feeling like crap.  I am heading out on travel this afternoon too...yeah air travel while sick is no fun.  Hopefully a short run before we leave if I feel well enough.

7M at lunch before leaving for my business trip.  Energy good, pace good (6:18 avg pace in 44:07), cold didn't bother me that bad.  Last nice day for some time to come based on the forecasts. 

5.2M early this morning before meetings. Ran from the hotel to the Community Center track with 3 laps around the track then back. Average pace was about 7:04. Cool, windy and a light drizzle at times.

6.0M after a long day of meetings on a cool and windy afternoon. Ran to the Community Center track. 1-400M in 76, 1-800m in 2:42, 1-400m in 78 with 400m recovery then back to the hotel. Overall average for the run of 6:20 pace. Good run considering I am still somewhat congested and not over the cold I picked up.

Slept horribly last night, still feeling sick (sore throat, cough, headache).  

Got out the door on another cool and windy morning for a run to the Community Center, a few laps, then back to the hotel.  Overall a 7:40ish pace in 46 minutes.  

Another day of meetings then flying home tonight.