Philippians 4:13

Standard early morning easy 6M run down Sunnyside.  A bit warmer this morning at near 30 degrees.  Nothing special, just too early to run!  (Trigon)

A quick and short run at lunch today on a nice day...33 degrees, sunny and a slight breeze.  Ran 4M in 25:31 (6:22 pace) which felt controlled and easy.  Nice lunch break today.  (Progrid)

No morning run today. Woke up and it was 4 degrees outside so I planned on heading to the gym. But instead spent some time talking with my wife about things since we didn't get to see each other yesterday (she was at our daughter's ballet practice all evening, I was at a church meeting until late). Decided to just have a good morning over coffee with her...a very nice break from the normal grind.

5M at lunch today on a clear, sunny but cold (15 degrees) day in 34 minutes. Nice easy run just to get some sun and a quick break from work. (Progrid)

It was 3 degrees outside this morning...brr!  Too cold so I went to the gym and ran on the TM.  7M in 43 minutes (6:09 avg. pace).  1M warmup at 6:48 pace, then started to bump up the pace to MP (6:00 - 6:18) for a couple of miles.  Ran a 2M tempo run at 5:13-5:30 pace while listening to Kiss "Lick it Up" and "Heaven's on Fire" (they rock!).  Another 1.5M at MP with about 0.5M cooldown.  Overall a good run.  (Stratos)

5M at lunch on a clear but very cold day.  Ran easy with Dan S. for about 3M then he slowed and I picked it up a bit to finish in 36:35.  Did I mention it was cold?  (Progrid)

Slept in on my day off and went out after coffee with Kami around 7am.  10M in 1:12:34 (7:16) in a bit warmer weather...15 degrees (still damn cold).  Nice and easy, dress warm to keep motivated and from freezing (make shift balaclava to keep my nose warm). 

Now for a day with the kids and Christmas shopping.

14M on a cold morning in 1:46:11 (7:35 average).  Ran 10M with McKay and had some good conversation, it is nice to have company on long cold runs.  Left IT band started to twing a bit but nothing worrisome.  Overall a good run. 

7M on the TM at the gym as I didn't want to run in the cold, windy and slick conditions outside.  1M warmup then 6M at MP or better (2M at 5:50 or better).  Probably only run for the day as I have a busy work schedule and I am not sure I want to run on the slick roads and cold conditions at the site.

Got a break at lunch time, but when I checked the temps, it was about 9 degrees with a 13mph wind for a windchill of -2 F...so I decided to skip the run outside.

Once again frigid cold outside today (-3 F on the car thermometer this morning) so I hit the gym for a 7M on the TM.  44 minutes (6:17 average) with 1M warmup, 5.5M at MP and 0.5M cool down.  Busy day at work again with very cold temps at the site so no lunch run.  (Stratos)

A quick review of my my running stats (for my own validation) since I started training for marathons and really tracking mileage in 2005:

Mileage 2005-2006:   3,878 miles

Mileage 2007-2009: 10,197 miles

total:                         14,075 miles

Prior to 2005, I didn't track mileage and ran at most 3 times a week for about 2-5M each time for the previous 5 years (2000-2004) as I was more focused on weight lifting at tennis in this period.  Estimate that I ran about 3,000 miles total prior to making running my central athletic focus in 2005.

Total marathons:  17, average time (from Athlinks.com:) ~2:44

4 degrees this morning...another TM day!  Ran 7M on the TM in 42:41 (6:06 average pace).  1M easy, then bumped up to a MP followed by 2M at 5:46 average the back down to 6:05-6:15 for most of the rest of the run.  Overall felt really good. Only run for the day again due to work and weather...nice to have a real cutback week!  (Stratos)

-6 F on the thermometer this morning...damn that is cold!  7M on the TM at the gym in 43:43 for a 6:15 average pace.  Standard TM run...1M w/u, 5-6 at MP or better with a light cool down.  Overall a good run at a mid MP pace.  Likely no lunch run today due to the extreme cold. (Stratos)

-6 F on the thermometer again this morning...TM time once again!  8M in 48:38 (6:05) average pace.  1M warmup, 1M at mid MP, 5M at 5:45 - 5:55 pace, 1M at just over 6:00 pace.  Overall felt really good during this run, the sub 6:00 pace was relatively easy today with no body issues at all (yesterday my back ached just a bit right after the run, not today).  Listened to Poison's greatest hits to help pass the time. (Stratos)

6.1M at lunch in a heat wave...9 F, no wind and sunny, yeah baby!  Nice easy bundled up run around the greenbelt with an extra loop of Freeman Park in 45 minutes.  Nice and easy first outside run in a week!  Right foot twinged a bit when I was running up the hill at the end of the run as I got up more on my toes, nothing to worry about.  (Progrid)

First longer run in the snow this year.  Temperature was balmy at 20 degrees with a light snow coming down leaving about 1-2" on the ground for the run.  3M with Kari before the rest of the group showed up (Andrea, Lynette, McKay).  A bit conflicted about running with the group but did so to be supportive and try to gain a better understanding...the time together did not help me find compassion for the person in the group.  Had a fun time with all the company (to an extent) and we ran a different route today...down Sunnyside to Hitt Road, north to 1st Street, back west and hoping over to John Adams Parkway until we turned south on Boulevard to Sunnyside then back to the start at the bank.  Run on the pathway was good, but then it started to get deep on unpaved section then had to run on the more slick road and battling traffic.  Overall time of 1:57:18 (7:56 pace) which wasn't too bad considering the footing.  Good run! 

Now off to a movie with the family!

Waited until later in the afternoon to stop snowing and warm up a bit.  I went after spending time with my son building a snow fort and having a snow ball fight...fun!  

4M in 32 minutes in sloshy 3 inch deep snow on the Sunnyside pathway. Only had to dodge 1 car's slush as he sprayed junky snow all over the pathway right at me.  Nice and easy but it felt like I was running in place at times.  At least it was above freezing for the first time in a long time.  First run this year in my Fireblades.

7M in 1:00:00 early this morning.  Slow going in the warm temp (32 degrees) but WINDY and sloppy on the snow covered pathway (sometimes really deep).  Ran into Lynette and Kari and ran with them for about 3M.  Slow but it felt like I was running in sand at times.  (Fireblades)

5.1M at lunchtime on a warmer but very windy day around the slick, mostly snow covered pathway.  Nice to get out in the sun, but the wind really sucked.  Total time of 36:45.  (Trigon)

6.65M early this morning at an easy pace before my wife had to go to work.  Just nice and easy...typically early run.  (Fireblades)

I stayed home today with my daughter who is sick since Kami had to be at work.  I was going to go for a run later in the day since it was pretty nice out (37 degrees), but my knees were a little achy and I didn't feel like it, so I had a snow ball fight with my son and worked on his snow fort...a good trade off.

8M early in very warm weather (40 degrees, no wind) so I was way overdressed.  Easy paced run in 1:01:20 on mostly clear pathway.  Knees were feeling better today but lower back was a bit stiff...a sign I am getting old!  (Trigon)

4M at the site in 26 minutes.  Warmer weather, light wind...good running conditions.  First faster run in about a week.  (Progrid)

6.5M early this morning in warmer weather (38 degrees) and no wind on mostly clear pathways (the roads were very icy due to the temps and the melting slush.  Easy run in 52 minutes, saw Andrea out on the path and talked for a bit about an associates court appearance today.   Very conflicted about this whole deal and the perspectives that my friend's have on it.  (Trigon)

PM  - 3.5M at a 6:44 average pace, short due to time constraints.  (Progrid)

9.05M early this morning in 1:22:27.  1.5M solo, then about 6M with Andrea nice and easy since her hip and back are hurting.  Nice to run with company and good conversation.  After dropping her off, did 1.5M solo back home.  Good run to start off my day off from work.  Spend time with Kami and get the last bit of prep for Christmas done today. 

12M this morning with Lynette and Andrea in 1:31:30.   I have been battling some kind of sinus issue since yesterday (it really took my out yesterday afternoon!) and I almost didn't go out today. Once out in the fresh air I actually started feeling better.  Ran mostly easy since Andrea's hips and back are sore, but I did throw in about 2M of faster stuff (6:30-6:45ish).  At about 10M mark felt a little twing in my right groin/hip area, so I decided to end the run at 12M.  A good run with good friends.  

A day with the family finishing up Christmas stuff (delivering gifts, baking cookies, Christmas parties)...fun!

6M nice and easy in 46 minutes in warm and calm weather.  Left hip a bit stiff but the sinus thing seems to have resolved itself (at least this morning, hope it doesn't flare up later in the day like the last 2 days).  

Over slept this morning and got up a bit late...4:40am!  Had to be in to work early today so I had the cut the run short.  Ran 5.25M in 37:30 in very warm weather for December in Idaho...40 degrees and just a light breeze and a dusting of snow.  Would have loved to have gone longer except for that dang snooze button!   Since I was in to work about 1 hour early, I will try to go longer at lunch today.  (Trigon)

Great running day at lunch...36 degrees, no wind, mostly cloudy, great company running with Jon.  He is doing his 5 hour run today so I agreed to run with him for a spell to help him pass the time.  Ended up running 10.4M in 1:21:30 for a nice longer run.  Had a great conversation with Jon, a lot of it about how crazy he is to be running for 5 hours!  Saw a pretty good number of runners out enjoying the weather before the cold reappears later this week. (Progrid)

6M nice and easy early this morning in warm weather once again (35 degrees).  Very easy pace (total time of 51 minutes), knees were a bit achy this morning.  (Trigon)

6.2M this afternoon at lunchtime in warmer weather with snow coming down.  I was in meetings all morning and happened to hit the park the same time as Jon, so we ran the entire length together.  Nice and easy (about a 7:48 pace) to help him with his 3.5-4 hour run today...great to have the company and conversation.   Knees better, great to get out and enjoy the run and outside after a full morning.  (Progrid)

7M on the TM at the gym this morning.  It was colder and very windy and the roads/paths are very icy due to the weather.  So I decided to do a faster run inside today...7M in 42:56 for a 6:08 average.  1M w/u, 5.75M at MP (6:11 or better) including 2M at 5:50ish.  Overall a good run which felt very easy today (due to my really easy running lately).  Hope to get out at lunch on the greenbelt pathway.  (Stratos)

5.15M at lunch around the greenbelt in slippery, windy and cold conditions...but not as bad as I thought it would be.  Took the pace easy due to the icy pathways and finished in 37:37 for a decent wintery run.   The Progrids I am running in are workhorses...still going strong at almost 800 miles!  (Progrid)

We were up late last night dealing with a couple of issues, so I slept in this morning and decided not to go to work today thus I went out for a run a bit later than usual.  7.25M in 48:50 (6:44 average) in cold and slightly breezy weather but I wa able to put in a couple of slow MP miles today.  Saw Andrea and Lynette and ran with them for about 0.5M before I took off again.  Now off for a day of food prep for this evening and tomorrow.

Merry Christmas to the FRB!

 Merry Christmas to everyone...

No running today, full day with the family playing Nerf wars, building a doll house and playing on the new Wii!

Went out this morning with McKay and Andrea for a longish run.  I ran 3.5M solo before hooking up with them, then ran about 7M with both of them, then another mile with Andrea only before heading home for the last 1.7M.  Overall time of 1:40:12 for the run on a cold (7 degrees) but windless morning.  Dress in several layers and was almost hot at times except for my face on which I wore a balaclava and had to keep pulling it on and off.

Official surpassed my mileage for last year today, then rest of the year is just gravy! 

Stayed up late last night playing Guitar Hero, but my kid's both stayed up later than me...I was tired!

Slept in a bit and went out after sunup and ran an easy 6M without a watch.  It was cold out (2 degrees) but I layered up so well that I was sweating profusely...except that my feet were cold.  Nice run in the cold.  

It was cold this morning and I wanted to run faster, so I hit the gym for a 7M run.  1M warmup, 5M at MP, 1M cooldown for a total time of 43:45 (6:15 average pace).  Now off to a slower work week.  (Stratos)

6.25M at lunch today in cool weather (17 degrees) but bright sunshine.  Ran 1.5M with Dan S. then the rest solo in 46:04 (7:22 average).  Nice run.  (Progrid)

Could face going to the gym again this morning, so I ran slow and easy outside in the 12 degree weather.  It wasn't bad except my glasses kept freezing up since I had on a balaclava to keep my nose warm, which condensed my breath on my glasses.  Kinda hard running with ice on your specs, can't see to well.  Even with this lack of an ability to see, I finished the run in 48:45.  (Trigon)

6M at lunch in 20 degrees and cloudy conditions.  Ran the first 2M with Dan S until he had to pull off then the rest solo.  Finished in 43:35 (7:16 average) for a nice easy run.  (Progrid)

6M early in warmer weather with about 1 inch of snow on the pathway and a light snow coming down.  Nice and easy pace in the fresh crunch of snow in 49 minutes even.  (Fireblades)

6.1M around the greenbelt at lunch on a warm day (27 degrees) and a slick and snow covered path.  Nice easy run in 46:30.  (Progrid)

Last run of 2009!   7.25M early before Kami had to go to work in warmish temps (26 degrees) on the semi-plowed but still slick Sunnyside pathway in 59:58.  Nice finish to the year, just easy and reflecting on the year.

Total mileage for the year came out to 3,760 miles.  That is the equivalent of running from Key West, Florida to Cumberland (small town on Vancouver Island), British Columbia!  So I ran clear across the US and into Canada...not a bad running year!

Congratulations to the Idaho Vandals (my alma mater) on the gutsy win against Bowling Green in the Humanitarian Bowl, 43-42.  What a great call on the 2 point conversion.  This game reminds me a lot of the 1998 game against Boise State where Idaho won on a 2 point conversion in OT to go to the 1998 Humanitarian Bowl against Southern Miss (which Idaho won).  That UI-BSU game was the best game I have ever seen...this one a close second (along with the BSU win over Oklahoma in the Fiesta Bowl).

Happy New Year to the FRB!