Philippians 4:13

6 slow miles early on a cooler and windy morning with Moxie.  My back was a bit stiff so this was a very slow starting and easy run.  (TSD5)

6 miles in 44:26 on a cold and windy day at lunch.  Just nice and easy to be ready for the half at Poky on Saturday.  (Tangent 1)

5 easy miles with Moxie in 39:24 early on a cool day (45 degrees).  Started slow and progressed to a sub 7:00 pace for the last mile.  Only run today, a mini-taper for tomorrow's half marathon. 

Head down to Poky to stay the night with the Murphy's at the hotel and let the kids play in the pool.  Nice to have the families hook up for some fun and be able to get an extra hour of sleep before the race.

Mixed feelings with this race.  I was feeling ok heading in the race, however at mile 4 my hips started to tighten up...but no GI issues this time.   Overall I am ok with the time considering running a marathon last weekend, but I thought I could run faster.  Top 3 and sub 6 minute pace is still nothing to be disappointed with.  Congrats to Zach for the 1:12 and Rob for winning the Master's title and running strong the last 6 miles so I couldn't close the gap.  Running a 5:43 mile 13 made me feel good but I needed to pour in on more in the previous 2 miles to catch Rob...he was just running very consistent.

Congrats mostly to all my IF running friends who had a stellar day!!!  Gray (2:43), Nate (3:06), Lynette (3:08), Curt (3:12, BQ!), Marlin (3:17), McKay (3:19), Bill (3:24), Ron (3:38), Richard (4:25) all in the full.  Plus numerous others that I saw and spoke to at the race (Neil, Court, Josse, etc.).  In the half:  Gary (1:34), Jeff L (1:24), KORY WHEATLEY (1:34, 3rd in AG!!!), Felicia (1:46), Kevin (1:45), Alysha (1:49), etc.

Splits: 5:36, 5:49, 5:59, 6:09, 5:44, 5:48, 6:06, 6:32, 6:11, 5:49, 5:57, 5:55, 5:43, 0.1 - :51.

 My hips are very sore...the sorest I have been after a race in quite some time.  Spent time with all my friends for a while then went to water park with the Murphy's for a few hours.  Now home and time for a beer and early bed time...I am tired!

I am trying not to be disappointed in this race knowing that it is all building to a run for sub-2:30 at St. George and this and Mesa Falls back to back with hopefully pay off. 

No run today, just recovery from the sore hips.  Spent the day at the East Idaho State Fair with my family in great weather and had some fair food...dutch oven lunch, Tiger Ears, Ice Cream!  Saw lots of folks...Marlin and Mauri, Gray and Kari, Mike C. (RD), Zac B. (the winner of the half)and his girl friend, etc.

We had Andrea and Rocky over last night (have been trying to hook up outside of early morning runs for months!) and had some great conversation, beer, Chianti, and Key Lime pie!  I will need to really watch my food intake on Monday!

15 miles in 1:56 this morning in great (cool) weather.  2 miles to SRL to meet Marlin for an easy 5 miles.  3 miles back home for a pit stop, fuel and to pick up Moxie.  Back out for another 5 miles to Community Park and back.  Good recovery run.  I will get out again this evening with Justin for our weeknight run.

1 mile with Justin and Moxie before dinner in 8:45.

7 very easy miles with Moxie on a cool morning.  Nothing special, just more easy recovery for this week.  (TSD5)

4 miles in 25:57 at lunch on a warm and sunny day on the desert.  A bit harder than it should have been, but I progressed up to a good pace the last mile or so.  (Tangent 1)

1 mile with my son in 8:30, he is looking good and getting ready to move up in the mileage.

8.12 miles in 1:04 early with Lynette.  Gray and Nate were no shows so we just went out for nice progression run, starting slow and finishing in the 7:20 range.  We chatted with Alana and Shan for a bit...a good morning run!  (Launch)

4.1 miles in 31:33 with my high school buddy Ron around the neighborhoods on a nice night for running.  Chatted and talked about life and running and his Wasatch 100 run this weekend and the St. George marathon.  Good run with an old friend.  Got an offer to be a pacer for Ron's last 25 miles at Wasatch 100...hmm...(Mirage)

4:30am...7 miles in 56:30 with Moxie.  Curt was out and caught up with me and we ran a couple of miles together...he is looking good after the BQ this past weekend.  No lunch run today (again) due to work commitments but I will try to get a few miles in while the kids are at Taekwando tonight.  (Mirage)

4.2 miles after work in 32:10.   (Vibram)

I slept in this morning and went out for a short run at 6am with Moxie before the kids got up.  5 miles in 37:30 along Sunnyside.  

Then after getting the kids ready for school, I did 0.75M untimed home from school after walking with them.

Back out for some more with Moxie and Kami (!) for about 1 mile before Kami wanted to head back (taking a break from her training from next week's century ride in Payson, UT).  I finished off 8.25 miles at an average pace of 7:03.  Ran through SRL and ran the uphill section faster than the downhill (all sub 7, around 6:30-6:45 pace). 

Now for a day off to spend with Kami and the family.  Taking the kids to watch the Tiger-Grizz XC meet at Freeman this afternoon then a BBQ tonight at a friends house. 

A great group run this morning.  I ran with Curt, Gray and Lynette and Andrea biked around with us as we were running.  Ran through SRL and around the greenbelt into Freeman Park and back to the bank.  A total of 13.6 miles for me in 1:34:20 (6:57 avg.).  Started easy in the mid to low 7:00 range, then Gray and I started to push the pace with Curt and Lynette not far behind.  The last 4 miles were sub-6:30, the last full mile at 6:11 pace.   

Ran home and got Moxie for a short 4.5 mile to get her out and cool down and get my mileage goal for today.  34:30 for the run, the last 2 miles a death march as I was now tired.  Total of 18.1 miles for the day in a total of 2:08:50.  

5 slow easy miles in 40:55 with Moxie on a beautiful morning before church.  

4:15am...8 mile progression run in 59:20 with Moxie.  Started slow at around an 8:12 pace then continued to pick it up until the last 2 miles were at slow MP.   Now off for a quick business trip.  (Launch)

Congrats to Sam Stosur at the US Open for destroying Serena Williams after Serena's ugly tirade...a true lack of good sportsmanship.

After meetings, it was 98 degrees outside.  Decided a cold beer and Monday Night Football sounded like a better offer!

4:15am...still 75 degrees and lots of lightning out all around.  6 miles from the hotel in 45:20 before heading to the airport to fly home.  (Mirage)

6 miles in 44 minutes at lunch after getting back from my business trip.  Now for a work/dinner meeting and a full day of activities tomorrow (thus no lunch run on Wednesday).  (Launch)

Registered for the Boston Marathon today!

6 early easy miles with Moxie on a beautiful morning.  I will try to get a second run in today depending on my work schedule.  

10 miles with Curt this morning at 4:30am.  Up and back down Sunnyside Hill to the dump.  5 miles up in 45:30, 5 miles back down in 30:30.  Uphill into the wind the whole way, in the dark, with lots more traffic on the road than one would expect at this hour (at any hour of day, really!).  Ran down nice and easy.  Gray was going to meet us (and suggested it) and then dogged us!!!  (Mirage)

5 miles on a nice day at lunch in 36:50.  Nice easy jog around the river and back to get some fresh air and destress.  (Tangent 1)

2 mile walk to get rid of frustration.  After dinner, a 1 mile run with my son in 8:07...even with him having stomach issues (and 2 stops).  Great job!

Got up and out the door at 5:30 and met Curt for a 7 mile run in warmish but windy conditions.  Then went home and picked up Moxie for a few more miles.  11 miles total in 1:24:30.

Off to Orem, UT today for Kami to ride the Wonder Woman Century in Payson on Saturday.  I will probably due a longish run from the Memorial Park up Payson Canyon after her ride starts. 

Got up at 5:15am (in Orem) so we could make it to the start of Kami's century ride (Wonder Woman all women's ride) in Payson.  Got her off for her 7:30am start and then went for a run up Payson Canyon.  4 miles up, 4 miles back down the another 2 miles on the hills in Payson for 10 miles in 1:06:40.  A good run! 

Then I drove out the Goshen to catch Kami at mile 40 of her ride.   Ended up drive up through Goshen Canyon to see her (cool canyon!!).  Then once she was off for her loop (42 to 58 was a big loop back to the lunch stop) I went out for another 5 miles in 35 minutes.  I was chased by 2 ankle biter dogs for about 0.25M and was running a 4:30 mile pace to keep them off my feet.   I spent about 45 minutes with Kami at lunch then she was off.  I saw her again at mile 70 and 77 then went back to Memorial Park in Payson to watch her finish. 

I ran 3 miles in 22 minutes then waited for Kami.  Unfortunately I mis read the map and was waiting at the wrong corner for her to come into the park (the riders came in from 2 different directions).  She finished strong riding a true 100 miles at a solo 18 mph speed!

We drove up to SLC and checked into the hotel then had dinner at PF Chang's.  Now to catch up on sleep and get rested after a great day!

7 miles in 56 minutes.  We slept in and I didn't leave the hotel until 7:30am.  Ran up 400S to 900E then over past 900S.  I turned around ran down 900S and found Liberty Park so I ran a bit in the park then back to the hotel.  

After checking out, we went back to Liberty Park to visit the Tracy Aviary.  As we were leaving, I saw Allie and James and stopped and chatted for a bit before heading home.  A good weekend getaway!

4:30am...3 miles with Moxie in 20:49 before heading out on an early flight for a quick business trip. (Mirage)

6 miles around the rolling hills from the hotel before dinner with the guys. Humid but nice temp. (Launch)

4:30am...5 miles in the dark humid morning on the hills. There are no shoulders on the roads here so running can be treacherous. Heading home after meetings.

4:30am...mornings are getting cooler, it was only 40 degrees today for my early morning run with Moxie.  I was tired after a long day of travel yesterday so this was just an easy run.  Only run today due to work schedule and tapering. 

4:30am...7 miles with Moxie in 53:30 on a cool morning.  Started slow then progressed up to about 7:00 pace for the last mile.  Likely only run for the day unless I go out with Justin afterwork today. 

I slept in this morning until the kids got up for school (8.5 hours of sleep!) and went for a run after walking them to school.  10.1 in 1:10:00 for a 6:56 average pace (with Moxie).  36 minutes for the first 5 miles, 34 minutes for the remaining 5.1 miles for a good negative split run.  We ran from the school through SRL to Broadway and back.  A good run this morning.

The kids and I are going it alone this weekend as Kami left for Phoenix yesterday with a friend for the "Women of Faith" conference.  A good break for her and a good time for the kids and I to have some fun with just Dad.  

A great morning run!  3 miles easy with Moxie then 8 miles with friends (Craig, Curt, Gray, Lynette and Nate) through SRL and around the greenbelt.  After dispersing, I ran the long way home to finish off 13 miles in 1:33:35 (7:12 avg).  Everything felt good and it was a comfortable easy pace.  

Now for a day with the kids!

5 miles with Moxie in 35:16 before church on a nice morning for a run. 

Kami returns from Arizona today...yeah!

4:30am...warmer morning (60 degrees), 7 mile progression run with Moxie.  Started off at 7:54 and progressed to just under 7:00 pace by the last mile to finish in 50:30.  Full on taper for the marathon on Saturday so this is my only run for the day.  I have a massage this afternoon to work out the last few kinks and aches. 

4:30am...5 miles with Curt in 38:44 for a nice easy taper week run.  A bit sore after yesterday's massage but felt better by the end of the run.  Getting antsy for the race on Saturday.

4:30am...5 miles with Moxie in 37 minutes on a nice morning.  Last 2 miles were 6:40-6:45 pace and felt very easy.  

No run today, my traditional day off before a marathon.  A travel day with the family spending the afternoon in Zion National Park...beautiful!

Got to St. George and got to the condo.  Took the kids to swim with the Clarke's in the evening before bed.

Slept in and went out for a run about 7:15.  4 miles in 29:25, 1 mile at MP in numerous pick ups up to a 0.25M stretch.  About 0.5M with Tom then chatted afterwards while stretching.  

Getting antsy for the race.  A day in the warmth...expo, pool, dino museum, etc.