Philippians 4:13

No morning run...just couldn't get out of the warm bed to face the cold and my left hammy was acting up so I didn't go.  This chilling out mode is hard on my mental state...torn between guilty feeling of not running and knowing that the break will be beneficial in the long run.

6 miles at lunch in a snow storm...but at least it was warmer.  The pathway was a bit slick so I wore my ice joggers which helped.  It was actually a good run!  2 miles with Pat and the rest solo made for a good break today. 

Decided to stay warm and get some speed work in today, so I went to the gym at 4:15am.  1 mile easy at 7:00 pace, then hit the acceleator.  1 mile at 5:45, then then next 4 miles were at a faster pace for 0.5M with a 0.25 M slower segement (~6:15pace) ramping up for the next 0.25M (~6:00 pace) then back to fast (~5:40-5:00 pace).  Good run, overall time of 37:40 for a 6:04 average pace for the run.  (Launch)

6 miles in the slush on the pathway around the river.  A slow tender run as both hammy's were tight and cold and I didn't fuel enough today due to work meetings.  So, my last 2 miles were really slow...plus dodging slush puddles didn't help.  (Ride Red)

10 miles in 1:02:20 (6:16 average pace) on the TM at the gym this morning.  It was fairly warm outside, but very icy due to temps and rain/slush so I stayed inside.  2 miles easy, then the remainder near goal MP with some fast pickups included.  Everything felt pretty good this morning, it is just hard to stay motivated for an hour on the TM...people watching at the gym and an IPOD can only do so much to stave off the boredom of running in place.  Now for a day off to do some shopping, decorating and various chores.

14 miles in 1:54:40 outside on the slick pathways in 22 degree weather.  2.6M with Moxie before meeting up with the group for the rest of the run.  At around 13.75 miles into the run while we were in my neighborhood, Andrea took a fall and landed on her knee and got a good bump.  Dang I miss the warm weather and clear roads.

6 miles with Moxie this morning before church in 50 minutes. The pathway was super slick today so we had to go extra slow (it looked like sheet ice the whole way).  The day warmed up later but had too many things to do so I was glad we went out earlier.

7 miles on the TM at the gym this morning in 43:30 (6:13 avg).  1.5 miles easy paced, then 4.25 miles at MP (5:50 - 6:15).  Eased up a bit then hit a hard 400m interval at 4:55 pace then cruised into the finish.  Ended with some pullups and dips...going to start hitting some easy lifting and increased ab work after my runs while I am at the gym for runs.  (Launch)

I am skipping the lunch run today due to work meetings and a freezing rain outside which has put down about 1/8 inch of ice over all the surfaces...way too slick to try to run outside!

Headed to the gym this morning expecting the pathway to be iced over...when I got there I realized it was 36 degrees and a great morning for an outside run.  Decided since I was already there to go ahead and run on the TM so I ran 6 miles in 38:40, 4 miles at MP.  After I got home, I took Moxie out for a 2 mile run...in just shorts and a sweatshirt! 

No lunch run again today due to work meetings and icy/foggy conditions on the roads on the desert.  Maybe squeeze in a run after work today if possible...or just let it go!

The temp was right at that freezing area so the pathways looked slick due the melting yesterday...once again at the gym.  2 miles easy, then bumped it up to MP (6:22 - 6:03) progression through the run.  At 7.5M, I threw in a 400m at 4:26 pace.  Overall a good run, don't know if I will get another one in today due to work.  

4 miles after work with Moxie in 30 minutes.  Nice and easy down the Sunnyside pathway...mostly dry with some snowy and icy patches.  Ran while the kids were both away at activities.  Good to get a second run in today...and outside!  (Ride Black)

6 untimed miles outside on a relatively warm morning.  Just couldn't get up early and face the TM, so I slept in and went out around 4:45am, 4 miles with Moxie then 2 more solo miles.  Just easy as I was tired and just kinda lethargic this morning.  (Ride Black)

Got an entry into PF Chang Arizona RnR marathon, now just got to make sure I feel good enough to run and set up travel plans...the flights went up $$ since I checked last week!  What a racket the airlines have going there is no sense to their pricing!

6 miles at lunch in 45:30.  Just nice and easy, ran with Dan for 5 miles then added one more on the pathway around the park.  Good temps, good pathway condition.  Just a nice easy lunch run.  (Ride Red)

What a morning!  Had a very hard time getting out of bed for a run...tired and coming down with a cold.  Once I finally got out, decided to go to the gym as it looked slick and rainy outside.  Got to my truck to find the light on, luckily no dead battery!  Drove nearly the whole way to the gym to find the temp at 39 degrees, wet roads but no rain so I turned around to run outside with Moxie as the gym really wasn't that inviting of a thought.  I took Moxie and hit the pathway in good weather only to hit the 2.5 mile mark and it changed.  A Cold wind was driving a stinging rain that had us soaked through by the time we got home (even Moxie wanted to be done as she dragged me through the short cut home!).  After we got in, it changed to a slushy snowy mix outside so I will have to see if I am motivated for a lunch run or not.  (Ride Black)

It turned out to be a glorious day around lunch, so I did get out for a run...in shorts!  It was about 37 degrees with a light breeze but lots of sunshine.  Nice easy 7 mile run around the river and park in 51 minutes.  Legs is still there, not hurting just reminding me that I need to keep it in mind...a pain in my @$%, literally!  (Ride Red)

6am and out the door in the 25 degree weather with the whole gang...Andrea, McKay, Lynette, Curt and Deborah!  6 miles with everyone, then another 6 miles with Lynette and Curt and the last 6.1 miles solo.   18.1 miles total in 2:19.  My left hammy felt good the whole way with no issues.  Pushed the pace up a couple of times but kept it pretty consistent around 7:30 pace except for the 3 miles of warm up.  A really good run with no issues that gives me confidence for the RnR Arizona marathon!

4 miles in 25:40 with Moxie on a nice afternoon.  Warm with mostly clear paths for a kinda quick run with the dog.  Legs and hammy feel good. 

4:30am at the gym for a speed workout.  1M easy, 1M slow MP, then hit intervals of 0.6M, 0.75M, 0.75M, 1.0M and 0.4M at 5:39 pace with MP recovery in between the intervals.  Total of 7 miles in 42:45.  Nice workout, no issue with the hammy. (Launch)

Booked tickets to Phoenix for my son and I.  Looks like I am running the PF Chang RnR marathon...I hope that Rachel is healthy and can run her first marathon there as well!

6.35 miles around the greenbelt at lunch with Pat B in just over 48 minutes.  Nice and easy on a cooler day with mostly clear pathway (some icy spots).  Nothing special, just an easy run.  (Ride Red)

TM at the gym at 4:30am.  7 miles in 43:40 (6:16 avg).  1 mile easy then MP or better for the next 6 miles...0.5M interval, 1.0M interval, 0.75M interval at 5:52 avg. pace.  Got home and did 2 miles outside with Moxie untimed.  (Launch)

4 miles in 28:24 on a cool, blustery and rainy day on the desert.  I wasn't planning on the rain, but it got a bit nicer around 1.5 miles, so I went ahead finished off the normal 4 mile route.  Good to get it in.  (Ride Red)

Had a hard time getting out of bed this morning.  Even then , once I got the gym I wanted to stop before even a mile went by.  Somehow finished 7 easy miles at a 6:37 average pace.  Man, 4:15am comes quickly and it is getting hard to get up.  (Launch)

Got an entry into the Surf City marathon on Feb. 6, can I turn around 2 marathons in 3 weeks?  So much for my break from training...I guess that was November 2010. 

4 miles at lunch on a nice day...cool but sunny and no wind!  27:45 total time...a bit of a progression run from about a 7:30 to a 6:45 pace.   A nice run while deep in thought about life, work, running/racing.  (Ride Red)

Another speed workout at the gym at 4:15am.   1 mile wu, then 2 miles at 5:50 pace.  0.5M recovery slow, then 2 miles at 5:42, 0.5M recovery at slow MP, 1 mile at 5:35 pace, 0.5M recovery at MP, then mixed up slow and goal MP for the last 1.5M.  Total time of 54:35 (6:07 avg) for a good early morning run.  No hammy issues at all, not just a tightness in my neck and shoulders...probably stress and just being tired.  (Launch)

Probably no run at lunch today due to work meetings and company Christmas Party.  Actually got in 4.25 miles (1 mile with Justin) in 34:25 after work on  a clear but cool afternoon.  (Ride Black)

4:30am...9 degrees outside so I headed to the gym for an easy TM run this morning.  9.8 miles in 1:05.  4.8 miles easy, 5 miles at slow MP with 1 mile at goal MP (6:00).  Overall a good run followed by some dips and pullups.  Now for a day getting ready for Christmas with Kami,  helping at a school party for my daughter's class and a party at a neighbor's house tonight.  

It was 5 degrees with the windchill outside this morning, so I headed to the gym with the gang for our run.  At one point, I counted 14 serious runners on the mill's at the same time!  13.1 miles in 1:20:30.  2 mile warmup, then 1 mile at 5:36 pace, with a 1 mile breather at MP, then a 3 mile tempo at 5:40 pace (last 400 meters at 4:48 pace), 2 miles at MP then 1 mile at tempo (5:40ish).  I hit 1 hour on the mill with a reading 9.86 miles at 9.86 mph avg.  Finished off the run with a mixture of easy and MP (last mile at goal MP...6:03).  Overall a good run...for a TM!  

Now, off to watch my daughter's showoff day at the gymnastics center, baking cookies with the family and our runner's group party tonight...a good day!

4 miles before church with Moxie.  3 inches of new snow and more coming down, but it was pretty warm and kinda fun to run in the fluffy stuff.  Just a nice and easy off day run.  

7 miles on the TM at the gym due to wind and very icy conditions outside.  Ipod was dead so this was without music...on the TM that is torture!  Mostly easy miles, with some slower MP and a quarter at 5:00 pace thrown in at the end.  (Launch)

Hope it warms up a bit to allow the ice to melt for a lunch run today!  6 miles on the icy pathways with Pat B in 47:48.  Warmish but with a cool breeze...just easy, nothing special today due to conditions.  (Ride Red)

10 miles on the TM at the gym in 1:00:30...speed workout day.  1.5M easy wu, then 0.5M at MP to get ready for 7x1200m at threshold pace with 400m recovery.  Good paces for the 1200's as follows:  5:39, 5:33, 5:33, 5:30, 5:27, 5:18 (progression up to 5:00 pace), 5:39.  Cooldown for the last few miles to finish off the 10.  Overall a good workout and felt strong throughout with no hammy issues.   Only run for today due to work meetings.

Ugh, another morning that was hard to get out of bed!  Made it to the gym by 4:30 and was really struggling to run.  2 miles or better at easy pace then I started to just push to get the run done...1 mile at a time.  The next 4 miles were between 6:27-5:49 pace for a total time of 45:50 (6:33 avg).  I don't know how I got 7 miles, I almost gave up before mile 2!  (Launch)

6.3 miles with Dan S. at lunch.  Very slow and slick miles, I am tired from watching my footing so much and all the stabilizer muscles were so utilized.  Glad this one is done!  (Ride Red)

Another hard morning getting out of bed. Tired and my left hammy was talking again a little bit.  Got the gym and ran next to Marlin and Melanie (and talked with Felicia about building her a training program for Avenue of the Giants!) and tried to get motivated.

7 miles in 44:50 (6:24 avg).  Started slow for the first 3 miles then bumped it up to between 5:52-6:22 for the rest of the run to get it over with!  Now for a short day at work, another quick run this afternoon then time with the family!  (Launch)

Rob, do we really have to run that 10 mile tempo tomorrow on the TM?

Between DC and our local management, we got the afternoon off early!  Did an errand then hit the gym for TM run as it was really slushy, sloppy and slick outside with a misting rain and I just didn't want to deal with it.  6.2M in 40:08, 2 miles easy, then 4 miles at MP and the last 0.2 miles easy.  A deja vu run as I was on the same TM as this morning and Marlin was right next to me again!  (Ride Red)

Got a better offer than a tempo on the TM so I went outside with the running group (Andrea, Lynette, McKay and Curt).  After heading out a bit early to get in 4 miles with Moxie (who was dying to get a run, we hadn't run since Sunday), met the group and ran together for 10 miles outside on nice morning...no wind and about 32 degrees.  The pathway was fine and it was nice to have some company and good conversation on this Christmas Eve morning.  Total time of 1:48:20, with about 1.5 miles at MP.  

Now to enjoy the holiday, Merry Christmas to the FRB!

Day off to spend time with the family having fun opening presents, eating great food and just having a nice relaxing day.

I waited and went out for a run later in the day when the temps had come up a bit...and after having a chance to sleep in and have some time with the family.  I ran 7.1 miles with Moxie and Andrea at about a 7:36 pace on a warmish but windy afternoon.  Now back to more movie and Wii time with the family. 

Back to work today!  Good early morning run at the gym to try out my new kicks, VFF Bikila's (Kami got them for me for Christmas).  4 mile progression run in the Launch's to get a little speed and warm up my legs for the VFF (time of 26:10).  (Launch)

Changed shoes after 4 miles then 3 miles in the Bikila's in 22:15...felt good and it was kinda fun!  When I got much faster than 7:13 I could feel them more in my feet and could tell that I really had to work harder on my form.  Definitely makes you run with a mid/forefoot strike and you can really feel your feet and calves!  This could actually be fun to have a bit of a change and force me to be true to my midfoot form! (VFF Bikila)

8.5 miles at lunch on a warmer (33 degrees) but very windy day (30+ mph gusts, 20mph steady) in 1:02.  A pain heading out into the headwind and on slick pathways, ran back on the roads which were more clear and with the wind at my back actually got hot.  A good longer run at lunch, trying to get more miles in early this week due to the cold weather predicted for later (-11 degrees low temp predicted for Saturday!).  (Ride Red)

Another early morning run on the TM at the gym.  2 miles at 7:15ish pace in the VFF...decided to do a warmup in these before tempo in my regular shoes.  You really can feel the ground and notice your form...a good thing.  (VFF)

Changed shoes then ran a 6 mile progression run.  After the VFF, my Launch felt like I was running on pillows!  1 mile at slow MP, then a progression from 6:22 to 5:18, bumping up 0.1mph every 400m, then the last 400m, bumping up the same amount every 100m.  Felt good and mostly easy, in a total time of 36:50.  Overall total time for 8 miles of 50:20.  (Launch)

7 miles in 52 minutes at lunch around the river.  Temps were nice, light breeze but the pathway was a bit tricky...light dusting of snow hit the icy spots.  I ran on the road as much as possible to have a clear surface.  Good easy recovery run on the last day before the storm and cold weather hits.  (Ride Red)

Kept waking up early so I ended up getting to the gym early (4:15ish) but had a really hard time getting into the run...almost gave up in the first mile or two.  Finally started waking up around 3 miles then kicked the pace up to MP for miles 4-8 to finish with an average pace of 6:35/mi.  No other runners this morning, kinda a bummer...only the cocky weightlifters whom I regular humble on the TM because the think they are the @#$% and keep laughing and looking over at me as I am pounding out sub 6:30 miles.  They always head to the opposite side of the TM bank to warmup to stay away from me.  Go pump yourself fellas!  As least I didn't have to battle for a TM under the fans with the fat walking lady! (Launch)

6 miles outside on slushy, sloppy roads and pathways in 46:50.  The temps were good and wind wasn't even bad, just slushy...my toes were squishing around inside my shoes at the end of the run!  (Ride Red)

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: 10,430 miles  (2963-'07, 3706-'08, 3760-'09)

Mileage to date 2010: 3,638 miles

total:                         17,946 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.  

So, I am nearing 21,000 miles of running since I started in 2000!

Slept in a bit and got the gym around 5am for my run.  The extra time in the morning, plus coffee and an energy bar certainly helps the enthusiasm and energy level!  2 miles easy wu then 7x1 mile intervals at:  5:46, 5:42, 5:39, 5:36, 5:33, 5:30, 5:50.  400m recovery in between and an easy cooldown gave me my 12.2 miles in 1:14:30. Got my 3650 miles for the year (10 miles a day average)...tomorrow is just gravy!

A good single run for today...now for fun time with the family on my day off!

Last run of 2010...at the gym since it was 5 degrees outside this morning.  Slept in a bit and hit the gym at 5:30 for my "gravy" run today.  2 miles easy warmup, then 7.5 miles at MP between 6:22-5:52 pace, the last 2 miles at sub-6:00 pace.  Total time of 1:00:04 for the run.  

Happy New Year to the FRB'ers and wishing you all God's blessings in 2011!