Philippians 4:13

Got up at 3:30am and was out the door with Tom, Kim and Terry to get to the buses by 4:45. I had my traditional breakfast (Poptarts, banana) and some PowerBar Ironman Peform drink.  Met up with Clyde, Dave, Logan, Steve, James, Mike, etc. for the ride to the start.  Chatted with Bill Mandler in the elite area, then got in the corral and met up with the guys including Walter and Ben with whom I was going to run with to try and hit 2:30 or less.

Started off in a large group and ran the first 7 miles with the guys (Clyde, Dave, Walter, Ben, Joe, Justin, Tyler and myself and another 1 or 2 guys).  Running up Vejo, Walter and I hung back and ran a slightly slower pace and let the group go hoping to make up the time on the downhill.  By the top of Vejo, we were about 15 seconds back.  I had placed PowerBar Gels and PowerBar Ironman Perform sports drink out on the elite tables and they really helped today with my energy level and the heat.

At mile 10, my insides really started to tumble and I had to stop at mile 12 for a pee break and in the the port-o-potty at mile 13 for about 1 minute.  Walter had put some distance on me and a few others had gone by, but I started to feel better and picked up the pace.  I was running better but so was everyone else and I was not making up any distance.  I knew now that sub 2:30 was gone, but still had hopes for faster than last year.

Around mile 18 I started to catch back up with some of the others but a couple of guys caught me as well.  I passed Joe and Walter at mile 22 and was running ok, but not at the pace I needed to hit 2:30-2:34 range.  Coming into town, I passed 2 more guys then caught and dropped a guy at mile 25.5 (I have learned that you hammer by them so they are not tempted to go with you) and ran home into the finish just behind another guy (Ryan Jonson) at 2:38:54.  

My splits this year were either pretty much on the mark or about 30 seconds slower than I needed to hit my "A" goal.  Overall I am not really happy with the time as the weather wasn't as hot overall as last year (but it was the hottest starting temp in race history), but also can take the time considering the lack of good quality training this summer due to other life priorities (family, camping, work, etc.). 

It was really good to see all the guys and gals and hang out for a while.  I stuck around for a massage and some of the awards ceremony, then went back to the condo for about 3 hours at the pool with the kids (talked to Tom and Terry and another master's runner acquaintance named Kerry Green).

Another decent run, at least it was the fastest for this year and lower than my average for 26 lifetime marathons.  Heading home tomorrow, hoping my hips, ankle and foot start feeling better.

Here are my splits from the 3 years I have run this race:

2007 actuals	2010 actuals	2011 actuals
1-  6:00	5:44	5:49
2-  6:05	5:50	5:53
3-  5:42	5:32	5:41
4-  5:37	5:30	5:24
5-  5:47	5:38	5:45
6-  5:32	5:23	5:25
7-  5:29	5:19	5:30
8-  6:35	6:32	6:36
9-  6:20	6:23	6:24
10-  6:16	6:15	6:17
11-  6:33	6:30	6:41
12-  6:10	6:01	6:40
13-  5:51	5:48	7:05
14-  5:47	5:52	5:57
15-  5:27	5:26	5:34
16-  5:14	5:22	5:30
17-  5:30	5:46	5:56
18-  5:31	5:49	5:57
19-  5:56	6:14	6:29
20-  5:42	6:01	6:07
21-  5:21	5:39	5:55
22-  5:51	6:11	6:17
23-  5:31	5:52	6:02
24-  5:27	5:52	6:06
25-  5:44	6:08	6:15
26-  5:54	6:21	6:13
0.2- 1:17	1:14	1:26
2:32:09	2:34:12	2:38:54

Wow, my calves are hammered!  At least my hips and ankle feel better this morning.  Long drive home today so hopefully I can survive the ride.

Spent a couple of hours visiting with the Murphy's in SLC, great time chatting, letting the kid's play and burn off some energy and talking about the R2R2R in 3 weeks.  Had some good conversation about the race yesterday as well.

I have come to the conclusion that my racing results this year have been a bit lackluster as I have focused of the balance of my life roles as opposed to pouring excess energy and thought into running.  Kids, family, work and church have taken a lot of my focus and time and my training (at least "quality time" and speedwork) just have not been there.  I have put in a heavy amount of miles and my endurance is good and I have enjoyed running for fun and stress relief.  I have not really missed the "stress" of big workouts except for at races where my mind is thinking I can do things that my body and training just are not ready for.  But, the rest of my life has been good and I have been blessed with so many good things that a few "bad" races just doesn't matter in the big picture.

I think I have also come to realize the appeal of trails and ultras that Jon found in the approach to training differently and will see how the translates to a real trail run later this month with Rob, Steve (and maybe my friend Gray who is think of joining us!) in the Grand Canyon.

3 easy early miles with Moxie, mostly to get her out.  Calves are still trashed so this was slow. (TSD5)

4.25 miles at lunch on a beautiful day.  I had to get out and do an easy run in this weather with the forecast that is upcoming.  Forgot to take my racing shoes out of my bag so ran in my Tangent 3. 

3 easy miles with Moxie in a rain.  Calves still tight, almost didn't go out but Moxie needed the run.  Only run today due to work and need for recovery time.

5 miles early and easy with Curt and Moxie.  Curt is in full on taper and I in recovery so this was slow.  Wore the new Xodus trail shoes to try them out...pretty nice but jury is still out for another run or two.

No early morning run.  Woke up to rain, wind and 38 degrees...decided to rest and get an extra hour of rest/sleep for this recovery period.  I will try to get out at lunch time in warmer (but I am sure still wet) weather. 

UPDATE:  No lunch run, it is snowing and 33 degrees with a stiff breeze and and I have is shorts, long sleeve shirt and light jacket.  Today may end up just being a day off unless I decide to head to the gym after work (or hit the TM at home for a few miles).

Got up to another blizzard outside...yuck!  Drove to the gym only to find a power outage and the whole section of town in the dark, so I turn around and head home for a run on the TM in the basement.  6 miles in 41:15...hot and no air flow down there, I am not ready for TM weather.  

Day off with the family (4 day weekend in fact!) in horrible weather.  I hope it does indeed improve over the weekend and next week so I can winterize around home (camper, a/c, sprinklers, deck furniture) and we can harvest some more apples and plums (assuming they survive these past 2 days!).

5:30am...10 miles in 1:18:01 on a windless and warmer morning than expected (40 degrees).  Ran with Craig and Lynette through SRL to John's Hole bridge and back home.  Pushe mile 9 pretty hard and my calves and right foot felt it. 

Now for a day with the family and doing some work around the house. The kids and I went to the gym and did enough laps in the pool that we swam for 1/2 a mile! 

I slept in this morning (after 9.5 hours of sleep...that never happens!).  After church, we did some yardwork including cleaning out my shed to put summer stuff away and finding 4 mice!  

6 miles in the late afternoon in perfect running weather.  Easy run as I was still a bit stiff and my right foot was still hurting a bit, hoping it goes away soon and is nothing.  

Day off for Columbus Day!  I slept in and went out after dropping off the kid's and getting started on more household chores.

11.2 miles in 1:25ish down through SRL to Broadway and back on a cool but nice morning for a run...Moxie's longest run to date.   I had an AH driver yell at me again today (one yesterday too) for running on the edge of a 4 lane divided road with no other traffic and he didn't feel like moving over! 

I wimped out this morning and hit the gym.  The weather outside wasn't bad (46 degrees, windy, light rain) but I had determined last night I was going to the gym based for a speed workout and stuck to my plan.

1 mile warmup (7:00 pace), 1 mile transition (6:30), then into some progression from 6:22 to 5:30 pace (6:22, 6:11, 6:00, 5:52, 5:46, 5:36, 5:30) for the next 7 miles with a cooldown mile at the end (6:00) to finish 10 miles in 60:40 (6:04 avg.) for the run.  It felt really easy running on the TM but it was hot.  My legs held up good, but my left calf is a bit tight. 

4:30am...7.25 easy miles with Moxie in cool (37 degrees) but mostly calm weather.  Everything was sore and stiff this morning...left hammy and calf, right foot was achy.  Not a good sign nor a particularly good run but needed to get Moxie out more than me to keep her happy and fit. 

It was a beautiful day and I was looking forward to a run at lunch, but during a meeting my stomach intestinal track started hurting and within an hour my gut was cramping so bad I had to leave work.  The 1.5 hour drive home was excrutiating and when I got home I barely made it to the couch doubled up in pain.  After trying to rest and lay down I started to feel better after a few hours but there is still some pain in my gut.  I hope that it is just a bad case of food poisoning from something I ate and not a more serious issue (4 of my marathons this year I have had gut issues).  I spent the rest of day just trying to be still and rest.  I promise Kami that I would make an appointment to have this checked out.

No early morning run to let my gut settle down, it is still a bit touchy.  We will see about a light run at lunch if possible.

5.2 easy miles in 37:50 around the greenbelt at lunch on a cooler and cloudy day.  Legs still fatigued and while better, my guts was still not 100%.  (Tangent 1)

5 miles in 37:40 around the greenbelt while my son was at TaeKwando.  (TSD5)

4:20am...6.35 miles with Moxie on a beautiful morning for a run, 47 degrees and no wind.  I wish my run was as nice as the morning...painful (and painfully slow) run today as my left hammy, right foot and gut were all not feeling good for this one.  (Mirage)

6 miles on a gorgeous day at lunch at a 7:29 avg. pace.  I ran easy with DanS for the first 5 miles having fun running with him for the first time in quite a while...great run for the company.  I picked it up for the last mile a bit which felt good, right foot is still twingy though.  (Tangent 1)

A great morning for a run!  I took Moxie out for 2 miles before meeting the group for a longer run.  Met up with Andrea, Curt, Lynette, McKay, Marlin and Trevor for a big group!  Trevor and I took off to the front and we ran about 5 miles averaging around a 6:30 pace talking about his XC season, upcoming regional and state meets, running form, focus, etc.  He is a great runner, just needs some good coaching to help him over the hump of the races.  

At about 8 miles into my run after a loop through SRL, Andrea, Curt and Trevor had to go.  The rest of us went back out for another easy loop through SRL.  I ended up with 14 miles in 1:41:53 for a good 7:16 average for the morning.  

Today is one year to the day that we got Moxie and she has been a great addition to our family and as a running partner...over 950 miles of running with me!

10K in 50 minutes on a nice morning.  Ran 5 miles with Curt and had some good conversation, always makes the run go by fast.  Thanks for the company, Curt! 

I went back out for another easy 4.1 miles in 31:20 because the day was nice and I just felt like it.

This run takes me over 3000 miles for the year, 5 days faster than last year...maybe that is why I am so tired!

We had a great surprise birthday party for our friend Deborah at our house last night with folks from the running group, good times!

Now for a day at church and cleaning up the house as we get ready to host 3 kids from the African Children's Choir that is singing at our church tonight.  It should be a good cultural experience for all of us to have these kids stay with us for 3 days.

We got our visitors (3 children and a chaperone) from the African Children's Choir tucked in last night and I didn't want to make too much noise to wake them this morning so I headed to the gym (also, rainy and 37 degrees outside was not welcoming). I ran 6x0.5M intervals with 1/4 -1/2 recovery after a one mile warmup. Interval pace: 5:45, 5:30, 5:15, 5:00, 4:45, 5:30. Then finished with 2 miles at slow MP to finish 8 miles in just over 50 minutes. A good run on the TM, but hot once again. (Launch)

I will try to get a run in at lunch on a now beautiful day after getting the kid's off to their schooling for the day.  4.7 miles on a great day for a run around the greenbelt.  Extremely slow just for recovery and to get out of the dark hole I call my office on this nice day! (Tangent 1)

I was very tired and sore this morning and nearly didn't get up. My lower back and gut were causing issues again today but I managed to get to the gym for an easy TM workout.

10K in just over 40 minutes. Left hip and right foot also were twingy...I am just getting old and creaky!

Helped Deborah work on her form while I was there to help her be lighter and quicker in her step and find a form that will impact her hip and back less.

No run this morning. I woke up very sore in my hips and lower back...feeling very old and creaky. So, I decided I needed rest more than the run. Try for a run at lunchtime.

Our visitors from Uganda left today, sad day. Goodbye to Brivett, Joshua, Timothy and Uncle Robbie. We are happy that we are going to sponsor Brivett and Joshua for their education.

10K around the river on a cloudy and cool day (perfect running weather!) in 39:55. First 5K at good MP (18:40), then the last 5K was fast easy pace due to back starting to act up. A good run on a great day! (tangent 1)

6 miles easy with Moxie on a cool and calm morning. Really tired after a late night last night (church meeting, venting and calming down after meeting) but got up and out the door. Besides being cool (32 degrees) is was a nice morning to be out running. (TSD5)

I am a mess...gut issues again, left hammy really tight, shoulders tight from stress (work/church), but I decided to run the course from yesterday's district XC meet at Freeman Park anyway.

1 mile warmup and a bit of stretching then I hit it. A good first mile (5:48), then my gut and hammy started talking loudy and made the remainder a bit slower (6:12, 6:13, 55) for 3.15 miles in 19:10. 2.4 miles cooldown and to enjoy the wonderful weather for a total of 6.5 miles in the park today. (Tangent 1)

Results from yesterday's meet compared to my time: 5A winner was an easy 16:03, Trevor (young guy I have been working a bit with), 2nd in 17:02. My time would have placed me 23rd in 5A and 30th in 4A...crap! I guess I am 2.5 times their age, so that must count for something.

I slept in and didn't get out the door until just after 6:00am.  I ran 6 miles with Moxie in 43:30 for a faster early morning run on a warm (40 degrees) and calm morning...perfect for a run.  My hips were sore when I woke up, but they didn't really bother me during the run.

Bummed that I am not with Rob and Steve heading to the Grand Canyon for the R2R2R, but my stomach issues and lack of recovery from St. George just didn't make it possible.

Now for day off with Kami and doing some running around and school activities

Saw the Dr. today about my GI issues and he doesn't think it is anything serious just some issues with hydration and processing common to runners.  He did give me a Rx for some anti-cramping meds to try before some of my upcoming runs to see if it helps.

I was going to go for a run after the kid's school but instead got waylaid with some church issues that kept me from running.  I need to run now even more after these discussions.  Got them in...4 miles in 27:10.  Got yelled out once and nearly hit by a car turning right without looking left...I hate running on Sunnyside during the day!

Now off to have a few drinks with friends to blow off some steam...at least I am not allergic to beer (honest, the doc said so!).

Got out at 6:30 this morning with a bit of a hangover from our social time with friends last night at Idaho Brewing Co.   Met Deborah, Sarah and Craig for the run and did a 5.5 mile loop through SRL at a good pace.  Deborah went home and Sarah continued on at slower pace down Sunnyside while Craig and I did another SRL loop (to Broadway).  A great run with good friends (saw Marlin out too!)...thanks for the company and good conversation.  Finished off back home for a 13.1 mile run in 1:37. By the end of the run, however, my GI issues were coming back so I am glad I stopped by home.

Checked on Kami (hungover pretty bad) and the kids then took Moxie back out for an easy 5K.  My right ankle was getting a bit sore by the end of this run too.

Now for a day doing some chores around the house.

6 easy miles on a wonderful morning before church in 44:55.  Felt good overall for a nice recovery run.  

4:30am...7 easy miles with Moxie on a nice morning for a run, 40 degrees and calm.  Right foot was twingy by the end so this is still just hanging on as an annoyance, no serious just bothersome. (TSD5)

5.6 miles on a cool and windy day at lunch.  I ran easy with Pat and just talked the whole time.  My right hip was (and still is) a bit sore and stiff.  No watch...my Garmin indicated it was fully charged yesterday after my run but was total dead when I started today, what gives with this model?  I like the unit, but really don't like the charge interface and battery life that much.  (Tangent 1)

Only single runs the next few days due to work conflicts so my mileage will likely decrease this week, probably not a bad thing.

Also, if you have the chance check out the African Children's choir during the tour through SE Idaho and Utah:

Venues
Date/Time	Venue	State	Address
Oct 26, 2011 7:00 pm	Grace Lutheran Church	ID	1350 Baldy Ave Pocatello  ID
Oct 28, 2011 7:00 pm	Lifechurch	UT	3818 W 4700 S Salt Lake City  UT
Oct 30, 2011 10:00 am	Mountainview Christian Assembly	UT	300 E 8000 S Sandy  UT
Oct 30, 2011 6:00 pm	Park City Community Church	UT	4501 N Highway 224 Park City  UT
Nov 2, 2011 7:00 pm	Calvary Chapel St. George	UT	3922 S Pioneer Rd Saint George  UT

Went to bed last night with the thought that this morning would be cold and windy...it wasn't too bad but I had already had it in my head to hit the gym instead of outside.  Plus, my right hip and foot were both really sore so I wanted to run where I could stop if needed.  The gym was really hot (remodeling so they had the doors open which kicked the heat on!) and the fans were not on!

10K in 39:40 for a 6:24ish average pace.  2 miles easy then 4 mile progression to 5:45ish pace.  Foot and hip really hurt the first 2 miles then calmed down a bit (but are now more noticeable!).  When I would take a drink of water, my stomach would flip flop so I decided to stop after 10K before I vomited.  

Busy day at work, no lunch run...good thing based on how I am feeling.

No run today.  After a long day of meetings yesterday (work from 7:00am to 5:00pm, church from 7:00pm to 10:00pm) I am exhausted.  In addition, my son woke up at 11:00pm with an earache for which my wife took him to the readicare facility and returned at ???.  So I slept in!  I also feel the beginnings of a cold coming on and my hip still hurts.  

Lots of reasons, but the bottom line...a rest day.

I did a quick look back on my running log since partial (2000) and then detailed tracking (2005) started.  I calculate that by the end of January 2012 I will have run the circumference of the Earth (at the equator, it is 24,901 miles).  I am just over 24,000 "lifetime" miles now.  Pretty cool milestone, I think. 

4:30am...7 easy untimed miles with Moxie just trying to get my mojo back. I just passed 3100 miles for the year and Moxie is less than a mile from 1,000 since joining our family!(TSD5)

4.5 miles around the greenbelt at lunch on a nice but kinda cool day, 31 minutes exactly for just under a 7 minute mile.  Just a good run to get outside and enjoy running.  (Tangent 1)

Spent a great evening yesterday in Pocatello at Grace Lutheran Church seeing the African Children's Choir again.  We had a chance to see the boys again and say happy birthday to the adult chaperone who stayed with us last week.  They are truly inspirational!  We also got to see Kory and his family at the event and catch up, it was great being around such positive people and a real boost to our spirits!

I was invited to talk to the Idaho Falls High School Cross Country team at a team dinner before they leave for the state meet tomorrow in Boise.  What an honor to chat with these great kids to motivate them to have fun, do their best and reach their goals on Saturday.   I love talking about running to others and getting them excited, to embrace that "running is a passion of the spirit."

I had a massage last night that seems to have worked wonders!  I had my best run this morning since St. George...on the TM at the gym (it was 19 degrees at my house, not ready for that yet) but it felt great.  Got up with bit of a stiff back and stomach ache, but when I got on the TM everything was great. 

An easy 1 mile warmup then into a 10K at goal MP or better.  I hit the 10K mark at 36:20 (5:51 average) and it felt easy and effortless!  Next 0.8 mile was an easy 7ish pace, then another final mile at slow MP (6:15ish).  Overall 9 miles in 55:40 for an average 6:11 pace.  That felt really good this morning...pretty jazzed to have some mojo today.  (Launch)

10K at lunch in 44:50 on a chilly but nice day.  Another really good run.  Pace was very easy, started slow (7:30ish) and progressed easily to a 6:47 for mile 6.  A good day of running! (TSD5)

The African Children's Choir is performing tonight at 7pm in SLC at "Lifechurch" (3818 W 4700S)...they are very inspiring!

A great run this morning.  Went out early for 3 miles with Moxie before meeting up with the group...a big one today.  Curt, Craig, Andrea, McKay, Marlin, Deborah and Sarah.  A great run through SRL and around the greenbelt, mostly with Craig and having some great conversation.  15 miles total in 1:52:50.  

Afterwards, got the kids off to some activities then Kami and went to the AAC for Alana's yoga class to start improving my flexibility.  It was good, but has some work to improve the flex in my hips...I really felt it but it was good!

Now for a day of family fun...pumpkin patch and carving, Boo at the Zoo tonight!

I slept in after a bad night's sleep and went out for an easy untimed 10K run with Moxie before church. 

A good day at church in fellowship, Bible study and worship.  The ninth graders were confirmed today (2 of whom we were the sponsors)!  They all had to express "What Jesus means to me".   We had a good Bible study from Romans 3:20-28.

We went to the Jeremy Camp concert tonight with a group from church.  A great concert with a powerful message of the saving grace of Jesus...great to in a large energized group of Christians worshipping the Lord in song and praise!

4:30am...untimed 10K with Moxie on a nice morning before the rain started.  Tired from being up a little late at the concert last night, but the motivation was worth it!  (Tangent 1)

7.3 miles in 52:25 (7:11 avg.) around the greenbelt at lunch.  Warm and sunny, just very windy at the end with swirling gusts.  It is supposed to start going downhill from here the rest of week weather wise.   (TSD5)