Philippians 4:13

8M early on a great running morning (35 degrees, no wind) with Andrea and Rocky.  Very easy run so we could just run for fun and keep together (Rocky was having some issues with his calf) in 1:04:40.  

Way to go Meb at NYC and USA (6 of the top 10!).

6M early before Kami went to work.  Easy, easy, easy as I still am struggling with motivation right now to run...tired.   (Stratos)

What a race yesterday, about the only thing that got me out this morning.

5M at lunch on a beautiful day (cool, sunny, light breeze).  I kinda wanted to run hard so I started out at slow MP but just wasn't feeling it to speed  up.  Overall pace of 6:40 for the run so still on the easier side.  Just happy to be outside running in this weather in November. (Progrid Ride) 

My energy level continues to be low and draggy and I don't know why, a vitamin deficiency perhaps?

Normal early morning run...easy in the cool weather for 6M down Sunnyside.  No worries about pace, just running as my body and mind wanted to go.  (Trigon Ride 2)

4.5M in 30:15 on the desert in beautiful weather...45 degrees, sunshine and no wind.  A very nice easy run just to enjoy the effort and the run.  (Progride Ride)

7M early and easy in cooler temps (28 degrees).  Struggled to get out of bed this morning but once I final started I felt better as the run progressed.  Used all my run this morning to have prayer time and focus on my faith, this really helped make the run better.  (Trigon)

4M at lunch on a beautiful day...nearly 50 degrees, sunny and no wind.  Had to be short due to work constraints but got a faster paced easy run in 26:36 (6:39 avg).  Run felt very controlled and easy.  (Progrid Ride)

Thinking about running the Just Cuz HM in Poky this Saturday.  I will see how my motivation and schedule look, but right now I am leaning toward running it.

7M easy and early on a cool and windless morning. Felt better this monring and more motivated for the run. (Trigon)

I am staying home today to take care of sick kids so my wife can go to work and a couple of appointments. I may try to sneak out for a run once she returns.

Kami got back from work and appointments at about 2:30, so I finally got out for a run in 66 degrees and some wind.  Ran 7M down to Snake River Parkway and back home through the neighborhood in 49 minutes.  Nice and easy and it felt great to run in the warmth...ran shirtless in fact to soak up the vitamin D!  (Progrid)

Slept in and went for a run after taking the kids to school.  50 degrees but a wind..oh my!  Tried to get a nice "hard" easy pace which was tricky in the wind.  8.5M in 58 minutes so not too bad.  Now for a day of honey-do's with Kami around the house...nice to spend one on one time together. 

Drove down with Andrea and Kari.  Finally got to the start after waiting for the small shuttle and instead drove along with Keary Tonks.  Saw lots of folks I know from past races.  1 mile warmup and 0.4M afterwards bringing Andrea in (ahead of a couple of other runners trying to catch her).

Overall:  1:17:04, first overall.  Fast first half then rolling second half.  The wind picked up in the second half and it was head on so this slowed me a bit, especially in the rolling/uphill sections the last few miles.  Ran alone for the entire run so this was just a nice harder but not full out race.  Felt tired at the end but good.  Won a gift certificate to a local sports store and a free entry into next years race.  

Not a bad result considering my motivational issues of late and coming into this run 3 weeks out from Indy and untapered (then end of my longest week in over a month).

Andrea and Kari both got PR's, so big congrats to them!

Splits:  4:59, 5:14, 5:47, 5:42, 5:52, 5:57, 6:06, 5:47, 6:01, 6:07, 6:19, 6:21, 6:22, 0:30. 

5M easy (8:00 pace) this morning on a cool but windless and bright day.  A bit sore from yesterday's race and tired from staying up late last night playing Guitar Hero with friends.  It is humbling when two forty year guys get our butt's whupped by his 8 and 10 year daughter's at that game!  How did they get through the song "Helicopter" anyway?   Maybe I just needed a couple more beers....

5M slow and easy on a cold early morning run.  Quads still sore from the race on Saturday.  Motivation to run this morning was very low but I got out the door and got 'er done.  Don't want to go to work today! (Trigon)

5M in just over 34 minutes on a beautiful day at lunch today...42 degrees, sunny and light wind.  A great day to run (plus I had to get out of my office!).  (Progrid)

No run this morning.  Legs are sore (IT bands...yikes), tired and unmotivated.  Decided to sleep in and take a break from the doubles today.  I was playing with my kids last night and my son leaned on my leg/ITB and I just about died.   I feel a bit like Quentin Cassidy felt in chapter 17 of "Once a Runner" right now...breaking down.

4.5M in 34 minutes on a beautiful day at lunch (45 degrees, no wind, sunshine!).  This was all that I could must energy or enthusiasm for today.  In the immortal words of Cosmo Kramer:  "Put a fork in me, Jerry...I'm done!". 

I slept in again this morning and skipped the early run.   I am helping at my son's school with a veteran's day event with my wife after which I will go for a longer run.  Plus, it will be warmer!

After the school activity and going to lunch with Kami, I went out around 12:30pm for a 10.5M run through Snake River Landing and down the river to John's Hole Forebay in 1:11:54.  Legs were doing good and I was averaging about 6:45 to 7M then I started to slow down and the more uphill section (very slight).  My ITB started to talk to me so I just eased back until I got home.  Overall 100% more energy and enthusiasm than yesterday! 

6M easy and early on a warmer and windy morning.  Just the normal 4:30am run down Sunnyside...legs actually felt good this morning. (Trigon)

4M at lunch...cold, windy, slow (28:24), done.  (Progrid)

6M early on a cold but windless morning.  Usually easy morning run down Sunnyside.   (Trigon)

A bit tired this morning as we were at the emergency room last night with our daughter until late.  Went in with symptoms that presented like appendicitis, but instead it was a very bad UT infection (the worse the Dr. had ever seen).   She was on a IV drip for an hour to get antibiotics.   She is one tough little girl!

5M on a bright, cold and breezy day at lunch.  Just nice and easy again in 36 minutes.  Glad I brought my warmer running gear today! (Progrid)

To dang early to get up on Saturday!  Had to be out the door at 5am so I could be home before Kami left for work at 6:30.  10M easy in just under 1:17 through Snake River Landing and to Broadway and back.  Warmer this morning and no wind made it a more pleasant run than either of yesterday's.    The group went out this morning but started a bit later so I didn't hook up with them (plus there is a dynamic now that I don't care for as much). 

Taking my daugther to ballet practice this morning then my son and I will have a few hours of "man" time together.   A good opportunity to go have breakfast and a morning doing something fun with him.

Went to the gym with Kami and had the kid's go to the activity center (they had a blast).  3M on the TM, 1 easy, next 2M at MP or better with 4x0.15M at 4:50 pace (wow, those TM can go fast!) for an overall average of 6:20 pace (19:00).   Followed it up with 35 minutes of weights. 

Rest day (took the advice of friend's here on the blog).  Spent the day at church and just having family time playing games, doing a few chores, reading books and playing outside for a while (cold!).  Nice to sleep in and not feel like I have to run.

7M at the gym on the TM at an average 6:11 pace (43:18) listening to Van Halen 5150.  Didn't feel like braving the cold this morning and I wanted to run faster.  1M easy warmup (6:45) then 2 miles at MP (6:15, 6:05), two miles at sub 5:50 then back to MP for the rest except for a fast .125M at 5:00 pace right at the end of the run.  Felt good and relaxed after the day off.  (Trigon)

4M at lunch on a beautiful day (sunny and a bit cool).  Nice and easy in 28:28 and just a bit overdressed, could have used a vest instead of the fleece.  (Progrid)

Accidentally slept in because I forgot to set my alarm so I didn't get out the door until 5am (extra hour of sleep was nice though).  Only time enough for 5M in 34:04 so could home for Kami to workout (she didn't, wasn't feeling good).  I may try to get out at lunch if possible.  (Trigon)

4.5M on a beautiful day after taking my daughter to a doctor appointment.  42 degrees, no wind, lots of sun...ran in shorts and long sleeve tech shirt.  Ran at slow MP (6:27) for a total time of 29 minutes even.  Legs felt a little heavy but not bad.   Great day for a run, wanted to go longer but needed to get back to work before my lunch hour was over.  (Trigon)

8M early in decent weather (25 degrees, no wind).  Started slow but ended up a bit faster to finish in 1:03 for a real easy run.  Try to get  a run in at lunch today.  (Trigon)

Got to work at the facility at the desert and there was a safety celebration happening with yummy cinnamon rolls...had to have one.  So at lunch it was mandatory to run to work it off (or at least part of it).  Great day for a run...37 degrees, sunny and no wind.  Ran a moderately hard 4M run in 25:10 for a decent 6:17 average pace.  Felt strong during the run and not working to hard.  (Progrid)

Normal early morning run...7M in just under 8 minute pace on a decent morning (27 degrees, no wind).  (Trigon)

6.1M at lunch on sunny and cool day (warm enough for shorts though!) in 40:11.  1.5M warmup then 4x0.5M repeats...just not a good result today as I wasn't feeling it.  Got 4 done, but embarassingly slow (2:55).   Then nice and easy the rest of the way back.  (Progrid)

Slept in this morning since it is my day off and went running after taking the kids to school.  10M in 1:11:40 on a cold but windless day.  Legs felt great during the run but I had terrible acid reflux today which really started to hurt near the end of the run and caused me to slow down a bit. 

Now off to Poky to use gift certificates and meet Kory for lunch or a run! 

11.5M in 1:26ish (right on a 7:30 pace) on a cool and very windy morning that made it pretty cold.  Ran down Sunnyside to Ammon road then back to Yellowstone and a bit more bactracking to get to the distance.  Overall a nice easy run.   A bit bummed out about the running group.  Saw them out this morning running but I chose not to run with them because there is a person with whom they are running that I just don't want to associate with, so it looks like I'm back to mostly solo runs. 

Doing some solo time with the kids today as each of them have separate activities during the day.  Should be a fun day!

I did 5 miles in 35:50 on a very cool windless morning.  Just an easy training day. 

6.2M at the gym this morning in 6:13 average pace.  2.5M at 5:50 pace.  Went to the gym because of the snow yesterday which left the roads and walkways like a skating rink.  (Stratos)

Our house is cold right now as our furnace went on the fritz on Saturday and I didn't want to pay overtime for the technician.  Tech coming today...thank goodness we had the gas fireplace but we are still about 6-8 degrees colder than usual (it is amazing how much difference that makes!).  Ok, the HVAC guy came and said we need a new blower motor ($600).  Or, we can take advantage of the tax credit and get a new, more efficient, lower operating cost, more effective new furnace (I asked about this topic, he was not trying to push it).  So, new furnace tomorrow!

4.85M around the greenbelt on a nice day at lunch in 34:23.  First snow run of the season!  Pathway a little slick in spots, but not bad considering the state of the neighborhood streets (glass!).  (Progrid)

7M on the TM at the gym this morning, just didn't feel like taking on the 18 degree weather and slick pathways.  1M easy then 6M at MP to finish the run in just over 44 minutes (6:20 average pace).  Wasn't feeling into the run for the first couple of miles but pushed through to finish a decent 4:30am run.  (Stratos)

Off to work at the site while we have a new furnace put in at home, my father-in-law will be there to check progress although probably not necessary as we have a good contractor.

No run at lunch today, to busy at work plus I didn't feel like braving the cold weather (and since I am "cutting back", no need to stress mileage either).  

7.2M at the gym (13 degrees outside...nope!) in 44:14 (average 6:08 pace).  5x0.5M intervals at 5:40 pace or better (5:00 pace for last 100m of last 2 intervals).  Felt ok this morning, more motivated than yesterday.  Hope to get a run in at lunch today!  (Stratos)

Only one run today, got to busy at work then when I got home (let us go early for the holiday!) I spent time with family instead of running.   No worries as the cut back feels good both mentally and physically.

Don't think I am going to run the Thanksgiving day race tomorrow as I just don't fee like racing and I am now broke after buying a new furnace!

10M easy this morning in 1:09:27.  It was really cold at the start of the run (15 degrees) and warmed up a bit to 22 degrees by the time I was done.  The new mittens I bought last week to run with in the cold weather worked great!  Nice and easy down Sunnyside and back just running at the pace that felt comfortable and fun.  It was nice not to race today as I just wasn't into race mode mentally. 

Now for a day with family and lots of good fun and food!

Happy Thanksgiving to everyone!

7M early this morning in 25 degree weather.  Ran down Sunnyside then ran over to Sports Authority to see how many people were in line for the Bonus Bucks...too many to snag one of the free gift cards so I kept going and ran home.  Total time of 53:40.   Off to work for a few hours then back home to spend time with in-laws and family.  (Trigon)

6.1M at lunchtime with Dan S around the greenbelt in 7:28 average pace which was nice and relaxed.  I think we were about the only 2 people at work today!  (Progrid)

13M in 1:42:30 this morning.  Started just before 6am and ran down Sunnyside, through Snake River Landing to the greenbelt and around Freeman Park then back home.  Ran into McKay at the Pancheri Bridge and ran with him for about a mile.  Around the 12.5M mark my left foot started getting a bit sore, so decided to head home. 

6M early on a warmer morning just nice and easy in 43:56.  Left foot felt better today.  In-laws head home today. :-(

Yesterday we put up the Christmas tree, today we decorate the tree and the rest of the house.

6M easy and early before my wife had to leave for work this morning.  Colder (20 degrees) but no wind...still cold!  Hopefully get a run in at lunch today.  (Trigon)

Got all the Christmas decorations up yesterday, including most the outdoor lights as well (my least favorite thing to do...ever!).

5.5M at lunch on a great day...30+ degrees, no wind and sunshine.  Good thing too because I did not bring a fleece or vest!  Ran the first 1.3M with Dan S. then picked it up to finish in 37:53 with the last 3M averaging 6:35 - 6:27 (last mile the fastest).  Overall a great lunchtime run.  (Progrid)