Philippians 4:13

10 very slow miles solo early on a warmer (46 degrees) morning.  A pretty crappy run as my left hamstring is still tight and sore and I could not get any power out of it, so I was SLOW and it didn't feel really good.  I will try to stretch and massage it well today. 

6M easy miles (6:58 - 6:30 paced, progession) mid morning. It was in a steady rain, almost had flashbacks to TCM!  But, I was dressed right and it was not near as bad.  The hammy was still a bit stiff, but not as bad after massaging it last night. 

Off to the gym so Kami can workout and I will swim with the kids.

6M slow on a warmer morning (40 degrees) with a bit of wind.  Just an easy run for a 4:15am start in 46 minutes.  Hammy feeling ok.  (Stratos 2)

7.1M at lunch on a cool overcast day, not bad for running.  Started with 3 easy warmup miles (6:35 avg.) then ran 4.1 M at MP (6:04 - 6:14) to just get the blood pumping and it felt good, overall avg of 6:22.  Hamstring was pretty good today too. Shoes may be close to their limit as I felt a little stress in my right achilles today. (Stratos 1)

My friend Lynette ran the Zeitgeist HM in Boise over the weekend and scored 2nd Master (1st in AG) with a 1:39..smokin' time and yet another great showing for her (after winning the Master at the Poky HM).

I got up early to run (early day at work every Tues and Wed from now on) and it was pouring rain outside, so that didn't look enviting.  Plus my hamstring was sore, so I laid down for about 20 more minutes and finally convinced myself to get up and hit the TM in the basement...I am not ready for the TM yet.   4M at a 6:40 pace watching sportscenter.  Hot, sweaty, unmotivating.  I will try to get a decent run in at lunch today.  (Stratos 2)

4M at lunch in between work activities so it was short.  Also short due to the weather:  40 degrees with 35mph sustained winds (26 windchill) swirling so almost always buffetted by them making it a slow go.  Ran in shorts, long sleeves, gloves and a vest so not exactly the best gear for the conditions. (Stratos 1)

5M run very early this morning so I could leave for work by 5:45.  Got outside today on a decent morning (30 degrees, a little wind, no precip) without a watch.  Ran the first 2.5M easy.  At 2M, I passed another runner heading the opposite direction.  I turned around at 2.5M and didn't see him right away, but by around 3.5M into the run, I saw him so I used this as motivation to push the pace up to catch him, which I did by mile 4.  Ran the rest of the way at a decent clip, so I will count 1 MP mile.  (Stratos 2)

No run at lunch today.  I was just about to change and head out when I got notified of a need to be at a meeting which took 2 hours to finish up.  So, I will maybe try to get a run in after work or maybe just call it good for today (no real need to push mileage right now anyway, just habit).

4.5M easy after getting home from work, 0.5M playing tag with the kids in the backyard for about 30 minutes.  Felt much better for getting out.  (Stratos 1)

7M very slow this morning in the cold (20 degrees).  Nothing really to report, slow, hammy ok.  (Stratos 2)

7M at lunch on a nice but chilly (32 degrees) day with Pat.  Just easy (6:58 pace) and conversational, nice run.  (Stratos 1)

My wife convinced me to sleep in this morning and go to the gym with her to run since it was cold, windy and rainy outside.  After dropping the kids off at school, we hit the gym.  I did a 15K fartlek run on the TM.  1M easy warmup then starting hit it hard.  I did a lot of work at a fast pace, including 2.5M (1K, 1K, 0.25M) at 4:50 avg. pace!   This was a pretty hard workout this morning.  56 minutes for 9.3M (avg. 6:00 pace).  Felt good and hamstring not a problem.  (Stratos 1

My quads are sore from yeterday's tempo workout!  I would roll over it bed last night and wake up from the twinges in my quads.  Today's run was therefore just nice and easy.  13M this morning in foggy and cool (34 degrees) with Lynette and McKay down to the river through Snake River Landing and back down Sunnyside a ways.  Just an easy run at 7:30 pace (they both had hard days yesterday so we didn't push too hard).  My last 3 miles I ran at 6:45ish pace just to try and push a little running home alone during this stretch.  Had to end at 13M so my wife could head to the gym before some other appointments.

It was such a nice day and the kids and I were having some fun playing tag and doing yardwork outside.  So, my son and I went for a run.  We did 1M together in 10 minutes flat then I finished off a 5K before my wife had to leave for a movie with a friend.

6M before Church this morning in 30 degrees and no wind or rain.  Nice and easy as my quads are still quite sore (not too sore running, but going up stairs, oh man!).  Nothing special and no time as I ran without a watch (felt like about a 7:00 pace). 

After Church, went to the pool with the kids for about 1.5 hours while Kami workout out.  1M with my son after playing at the pool.

8M early this morning in a light rain but warmer (40 degrees) so I ran in shorts, long sleeves, vest and gloves.  Nice easy paced run except for 0.5M at MP to catch a "rabbit" I saw on the road.  At about 6M into the run, left achilles started acting up, probably time to retire these Stratos shoes. (Stratos 2)

6M at lunch on a cool, windy day but I beat the rain.  Decent run at an easy pace (6:54) with nothing special to report.  (Stratos 1)

I have the day off today for Veteran's Day, so I ran 14M late this morning when my wife went to work.  Conditions were not ideal (40 degrees, howling wind, overcast) as it right at that temperature when you were either hot or cold, so I went for warmth today as I was going a bit longer.  The wind wasn't bad heading out (east and north) but coming back it was not fun.  My left leg was bothersome from the start (mainly hamstring) and my energy/enthusiasm for this run was not the best so I ended up cutting it short of what I was shooting for.  I almost stopped at 11, 12 and 13M but forced myself to keep going.   Broke out som new shoes as the Stratos were getting long of tooth and are only good for a few more short runs. (Tornado 3)

Total time: 1:42:45

5M early in a light rain and 37 degrees. Hard day to dress for again as I got really hot on the way out and had to keep adjusting the fleece I wore. I also wore tights which was also probably overkill as my legs were really warm! Out to the site today and the weather actually looks better out here than in town so the lunch run hopefully will be nice.(Stratos 2)

5M at lunch today on a nice afternoon (35 degrees, no wind, no rain) at a slow MP. Overall felt good and would have gone longer but needed to get back for meetings. (Stratos 1)

6.5M on the TM this morning as I did not feel like plowing through 40 mph winds outside.  Ran 1M easy, then hit the next 5M at MP between 5:45 and 6:18.  I don't like the TM!  Plus my MP3 was dead so now music and no TV!  Will try to get a lunch run in, hopefully the wind will die down.  (Stratos 2) Time: 40:30

5.5M at lunch on a windy but warmer day.  The temp was over 50 and the wind had died down from this morning but it was still swirling around pretty good.  Easy run with Dan S for 4M, then 1.5M by myself around Freeman Park.  My left leg was was twingy today all around...quad, hammy, calf.    (Stratos 1)

7M early this morning before my wife had to head to work.  Good morning for a run, 28 degrees and no wind but my left leg is still twingy so this was a really easy run.  May be the only run today due to meetings, maybe an early lunch run.  Ran with no watch. (Stratos 2) 

4.5M at lunch on a very nice day, cool but sunny with little wind.  Easy run and short due to meetings and work commitments today.  Left leg felt better than this morning.  (Stratos 1)

Nearly perfect morning for a run, mid to high 20's, no wind and clear skies.  I got up at near my usual time and decided to get out early before meeting the IF runners.  Got in 5.25M before stopping at Community Park to meet McKay and Andrea.  Andrea is recovering from shoulder surgery so she is just starting to run again.  We ran 2M with her then she headed back.  McKay and I continued on up to the cementary on Sunnyside Road then back to the park.  Just over 10M together with good conversation and a decent pace (~7:30).  I then finished off the run solo.  My left leg felt fine but I could tell it was there, especially the hammy but not enough to say it hurt.  Much better run than Tuesday.  No water and no fuel during the run and I felt fine at the end.

Got home, ate quickly then back to the gym to swim with the kids while Kami worked out.

Tonight we are having a year end party for the IF Running Group at Iggy's, should be fun.

Total time: 2:10:51 

7M really easy early on a nice morning, cool but clear and calm.  Just easy nothing special to report. 

Putting up Christmas lights today since the weather is nice and I would rather do it while I can feel my fingers.

11M bike ride with Kami while the kids were at a church activity in the early afternoon.  Wanted to enjoy the nicer weather before it goes away.  Will count it as 3M easy run.

7M early on a cool, calm and clear morning.  Started off really slow and kinda progressed faster but still moving slow.  At 4.5M I was passed by a bicyclist which was finally some motivation to get moving.  So I started running faster to keep up with him and at 5.5M I passed him back and he never caught me again!  I was running in the 6:20ish range for this mile and it felt much better than the 7:30 I was doing before and finished off the rest of the run at around a 6:40ish pace.  (Statos 2)

6.5M at lunch on a beautiful day!  Sunny, warmer and no wind.  Good paced run (6:35) with some pickups thrown in, but nothing really fast.  I did pass Pat B. during the run, not something anyone says very often (he was a bit under the weather and just running easy, but still!).  Great day for a run.  (Stratos 1)

Leave on a business trip tomorrow and I hope I can get a few decent runs in.

Easy 4.5M early this morning before leaving on a business trip.  (Stratos 2)

8M after business meetings and before dinner with the gang.  (T3)

8M early before meetings (later morning meetings so I didn't have to go too early).

4M easy after work before dinner and drinks. 

(T3)

4M really early before heading to the airport. (T3)

After getting home, spent time putting up Christmas lights in the good weather.  Then I went to the pool with the kids while Kami worked out, so no second run today.

11M early on a breezy morning before family got going.  Pool again with the kids then a day just spending time with the family. (T3)

Most likely heading to SLC/Ogden tomorrow to get out of town, visit some friends and take Kami to get fitted for running shoes.

14M solo this morning in calm but cold (19 degrees) weather.  It actually wasn't too bad due to lack of wind and wearing my slightly heavier gear today.  Felt strong for the entire run and ended so I could get back home with the family to start off the day (slept in a little today!).  (T3)

No going to SLC today due to issues with our mini-van, so instead will spend time with family today and probably go to a movie (and maybe look at cars, our van is starting to be more trouble...about $600 in repairs to fix the current problems, but it is paid for!).

6M easy before church on calm and cool (30 degrees) morning.  Nothing special, just an easy run. 

7M easy early on a cold (15 degrees) and calm morning.  Just nice and easy.  The other day I was running and a biker who I usually see every morning passed  me and I used him as motivation to speed up and then caught and passed him back.  Well, since that morning whenever I see him, he totally turns his head the other way and ignores me instead of our previous hello's!  LOL that he is upset about me running faster than he bikes!  (Stratos 2)

5M on a beautiful day at lunchtime around the greenbelt.  A bit faster run at MP (6:08, 5:57, 6:05, 6:19. 6:16) but not pushing too hard.  I will register for the Thanksgiving day 10k in the next couple of days.  My son wants to run the 1M loop and I am trying to convince my wife and daugther to come out and we will register at the family rate.  Hopefully the nicer weather will stick around. (Stratos 1)

6M easy early this morning in cold (17 degrees) but calm weather.  No paperboy on a bike this morning though!  (Stratos 2)

5M on the trails out at the site, 3M with Dan S. at about a 7:30 pace, the other 2M at around a 6:40 average.  Nice day, cool (36 degrees) but no wind and some sun.  A good lunchtime run.  (Stratos 1)

7M easy early this morning in cool but nice weather.   (Stratos 2)

My son and family want to do the 1M run/walk tomorrow at the Run to Feed the Hungry, but my son said he will run it only with my wife or I, and she wants to escort our daughter so it looks like I am being told to skip the 10K and do the 1M.  This is ok if it motivates my son to keep with running and get more interested (he says he wants to train for a 5K in the spring).

6M easy at lunch.  Ran first mile solo at 6:20 pace then ran 4M with Saige (a local fast women runner) and had a good conversation at a slower pace (she is pregnant but she was still moving sub 8:00 pace!).  Finished last mile a bit faster around the park.  (Stratos 1)

11.1M run early on a nice morning.  2M solo to Commuity Park then 9.1M with Lynette and Jon at a easy conversational pace.  A good run with good company before heading to the river for the fundraiser race with the family.

1.1M with the family at the Run to Feed the Hungry.  My son was the first finisher in the 1M and my daughter was the second kid and 4th overall.  My son even got interviewed for the local news.  It was a fun event on a nice but chilly morning since the race started about 1/2 hour late due to the number of participants trying to get their race numbers.  About 500 participants and $10,000 for the local food bank!

Met Ali and Desi from Utah and hope to hook up with her and Jon tomorrow for a noontime run.

7M easy miles early this morning in cool (30 degrees) and slightly windy weather.  Lots of traffic at 4:30am with the the people hitting the deals for Black Friday!  (Stratos 2)

7M at lunch on a cool, cloudy and slightly windy day.  Ran with Dan S, Jon and Ali around the greenbelt at an easy conversational pace.  Nice to run with 4 bloggers in Idaho Falls!  (Stratos 1)

7M easy early this morning since my wife had to be at work at 5:30am.  Warmer (33 degrees) than usual so I overdressed a bit.  Ran by the newspaper delivery kid twice and he is still mad at me and wouldn't look at me. 

Probably only run today since my wife works unitl noon then it is Christmas decoration day and we will be busy for a few hours trading in her mini-van for a new (to us) car today.

7M easy on a warmer morning with a slight wind.  Just logging the miles.  Gym later with the kids to play in the pool while Kami works out then to my parents for turkey potpie...yum!  In between keep working on decking the house out with Christmas decorations.