Philippians 4:13

4:30am...gym for a hard TM run.  1M warmup, 1M at 6:07 pace, 5M averaging 5:45 pace, 3 miles at MP (6:10 - 6:20) with the last 1/8th mile at 4:50 pace.  Total of 10 miles in 60:30 for a 6:03 average.  Good run, got to see Curt and Marlin as well.  Good luck Marlin in Vegas this weekend!

5k around the greenbelt in 24:30 while my son was at Taekwando practice.  Calm, clear and cold evening run.  (Tornado)

Cold morning today (1 degrees).  Since it is my day off, slept in and went to the gym later with my wife.  She did spinning, I ran a MP run.  1M easy wu, 10 miles MP run for 11 miles in 1:08:40 (6:13 average).  A strider for the last 0.25M at 4:36 pace (13 mph).  A good run, but my back is really sore after this run.  A day off with the family doing some chores and running around.

It was 9 degrees when I got up this morning, I was not up for facing that so I headed to the gym. I wanted to get in a longer run...but on a TM?  I saw Andrea, Lynette, Mauri, McKay, Gray, Kari, Kami...everyone else had the same idea!

1M warmup, then into a 10 mile MP progression run from 6:27 to 5:49.  First half of the run at the normal incline (1.5%), for the second half I bumped the incline to 2.0-2.5%.  At 10M, 0.6M recovery, then I bumped it back up to about 6:22 pace.  Ended with a 0.25M strider at 4:30 pace (13.3mph) and 0.1M easy to finish 13.1M in 1:20:35.  A good TM run!

5 miles with Moxie after church on a nice sunny, cool and breezy day in 33:40.  Good run before the cold hits this week.

When I woke up, it was -1 degrees outside...time for the TM.  10 mile run in 62:33 (6:15 average pace).  1 mile warmup, then 8.75 miles at MP, starting slow (6:27) and progressing to 5:56.  Slow back down at mile 9 to 6:22ish, then for the last 0.25M picked it up for a strider maxing out the TM at 14mph (4:17 pace).  Funny thing was that at the 0.2M mark of the strider, the TM gave up and told me "unable to maintain target speed" and slowed down to 8:34 pace. 

So, I outran the TM this morning!  In the words of Geoge Costanza..."I'm done!  I am going out on a high note!". 

Cold outside again, so another TM run.  8.25 miles in 52:45...not a good GI day as I had to pit stop breaks and a sour stomach from mile 5 on.  So, ended the run a bit early.  

3 degrees outside this morning, TM once again.  1 mile warmup, then into a MP progression run from 6:27 to 5:46 up to mile 9.  Slowed to 6:22 pace until last quarter, then bumped to 4:17 pace...TM managed to stay on pace for the whole quarter.  10 miles in 62:15 (6:13 avg. pace).  One pit stop at mile 2 but otherwise a good run, only run for today due to work commitments and my wife's work Christmas party tonight.

Good morning, TM#14, we are becoming reluctant friends lately.  Me, not particularly wanting to run inside.  You, tired of running at 11-14mph.  But here we are once again at our appointed early hour.

Tempo interval day, 1-2-3 mile workout.  1 mile warmup then into tempo intervals with 1 mile recovery in between.  First interval: 5:30.  Second interval: 5:30, 5:27.  Third interval: 3 - 5:27's.  1 mile cooldown at slow MP to finish 10 miles in 59:50.  A really tough workout with a pitstop at 9 mile mark (dang gut o'mine)...a good run.  (Tangent 1)

Good to see lots of running friends there...Marlin, Andrea, Lynette, Curt, Deborah, Rex, Melanie, Shannon, Allie.  Sounds like I missed McKay and Mauri after I left, what a big group!

5 miles in 37 minutes around the greenbelt at lunch on a nice day (cool, but sunny and mostly calm).  Nice easy run after this mornings speed work. (tornado)

It was warm enough outside to run (14 degrees) but I decided to stay warm and hit the gym for one more morning (outside for a longer run on Saturday).  Moxie was bummed again that she didn't get to go out again (5 days now). 

A easy 8 miles today in 51:10.  1 mile warmup, then 6.75 miles at slow MP (6:22) follow by a 1/4 mile strider to finish off the run at 4:17.  Nice easy run today, I needed it after all the hard work lately on the TM.  Talked with Marlin, Alana, Shannon, Lynette and Deborah this morning. (Launch)

Our running group dynamic is about to be tested, praying that God leads up through this challenge. 

5.1M in 37:25 around the greenbelt at lunch on a really nice day...cool, calm and sunny.  Nice to get out of my cave on a day like this.  (Tornado)

It was 8 degrees when we started the run this morning, and 5 degrees when I stopped...brr!  Bundled up in full cold weather gear and met Craig and Marlin for a run on this cold but very calm morning.  Nice to have the company today and to be outside after a week on the TM.  7.5 miles together through SRL and the extra loop to Broadway.  After getting back to the start, the boys left and I finished off 11 miles in 1:25 for a good start to the weekend.  

A busy weekend for our kids as they have a cantata performance and recording today, our daughter performs again in the Nutcracker ballet (twice yesterday!) and the have 3 more cantata performances and a pizza party tomorrow!  

Slept in as we had to get to church early for the cantata in which the kids are performing...three times today!  A great full day at church with friends and community people celebrating the birth of our Lord.

7 miles with Moxie in 51 minutes in mid afternoon between performances.  A pretty nice day for a run...calm, warmish (36 degrees) and partly cloudy. 

I thought about going longer but had to get home to get some Christmas shopping done before the last cantata peformance (475 people attending, most from the community and not our congregation).  In the 4 performances that our choir put on, we raised over $11,000 for the food bank and soup kitchen!

I went to the gym for a speed workout this morning even though it was relatively nice outside.  1 mile warmup, then into a MP with fast miles thrown in.  Pace: 7:00, 6:22, 5:21, 6:11, 6:11, 5:11, 6:22, 5:33, 6:22 (0.75M), 4:17 (0.25M).   9 miles in 54 minutes.

The TM must not like to get to work after a weekend because it once again shut done just before 1/4 mile during my 14mph strider and told me it was unable to maintain target pace, it would not even get back above 8:30 for my last little bit and slowed again to 13:20 pace as I was stopping.  (Tangent 1)

6 miles in 45:30 around the greenbelt at lunch on a nice day for a run.  Just getting out for an easy run in the sun! (Tornado)

4:30am...TM run at the gym.  I was tired and had some GI issues that made this a tougher run.  1 mile warmup, then into an 8 mile MP progression from 6:22 to 5:49.  9 miles is all that I could handle, managed to finish in 56:30 (sorry 6:17 average). (Tangent 1)

I leave for a business trip later today, I will try to get a run in at lunch before my flight.

4miles in 28 minutes around the neighborhood with Moxie before catching my flight. Nice day, I ran in shorts, long sleeve shirt and light gloves on a warmish, sunny and calm day.  (TSD5)

11 miles in 1:22 from the hotel to the wetlands park and a couple of loops. Flying home later today.

Just got a call that my son fell last night and the doc indicates he fractured his arm.

7 miles on the TM at the gym in 44 minutes.  MP progression from 6:22 - 5:49, last 1/4 at 5:27 - 5:18.  Sour stomach the whole run, plus had to get back early before Kami left for work.

Justin's arm is in a splint until next Tuesday when we see the orthopedic doc.  He is doing ok...too bad as now he can't do his swim team and Taekwondo is on hold for a bit as well.  But, he can still run!

4 miles with a running group from the store this evening.  We did a Christmas lights run through the neighborhoods to see the lights and have a easy fun run.  Very slow tonight, just chatting with different folks and enjoying the company and light displays.  Fun time!

I slept in and got the gym about 5:30am.  My back was a bit sore, but once I got running I felt great.  1 mile warmup, then into a tempo run.  Hit the 10K mark in 35:25(5:42 pace), and hit the 9 mile mark of the tempo in 51 minutes (5:40 avg pace).  A total of 10.3 miles in 60 minutes for a great run this morning.

Only run today as I have the day off to spend with Kami running errands, going to lunch with friends, caroling for seniors with our church tonight and going to a friend's Christmas party tonight...busy but fun day!

It was 12 degrees out, got out for a group run with Craig, McKay and Sarah.  Started off with 3 miles with Moxie before meeting the group.  About 7 miles with everyone through SRLto Broadway and back, nice to have the company of such good people on a chilly morning.  After everyone went their separate ways, did another 4 miles to finish off 14.25 miles in 1:48, a good start to the day. 

5 untimed easy miles with Moxie before church in 10 degree weather.  Just nice and easy before a busy day.

Happy Birthday, Mom!

I headed to the gym at 4:30 for a tempo run this morning.  1 mile warmup, 2 miles at goal MP(6:07, 5:56), then into a tempo ranging from 5:49 - 5:33 pace.  Slowed to fast MP for most of the last mile then 1/4 at 4:30 to end the run.  10 miles in 59:19 (5:56 average pace).  Mr. Cocky and his buddy got on the TM next to me this morning so I had to show him how slow he runs.    (Launch)

5 miles with Dan at lunch on a beautiful day in 38:40.  Just a nice easy run with great conversation, it has been a while since Dan and I have done a whole loop together.  (Tornado)

I ran again in my Tornadoes...man how did I run for so many years in these shoes?  I think I am going to have to already retire them to my knock around shoes as they are way too heavy and have too much heal.  I feel like I am flopping around with clown feet when I run in them.  These were the older non mainline shoes I bought at Big5 when I started running, I am now too used to the good line of Saucony shoes to keep wearing these.  I might break them out again after it snows to see if they perform before in those conditions, but on dry roads, I am done.

10 miles on the TM in 62:40.  Tired this morning after being up late buying Christmas gifts with Gray and Kari for some kid's at her school.  Also, about 11:30 the A-H neighbor teenager and his stupid friends woke us up as they were messing with our Christmas lights...Moxie was barking and woke us up so I went down to scare them off.  I wish they would just move and improve the neighborhoods morale.  I couldn't get to sleep for a while afterwards so the 4:00am alarm came fast.

Taking Justin to the orthopedic doctor today to see what is going to happen with his arm, hopefully just a cast.

Another early morning run at the gym. 4:00am came fast after my late meeting at church, but got out of bed and out the door. 9 miles in 55 minutes...1 mile warmup, 7.5 miles at a MP progression (6:22-5:46), 0.25M at threshold (4:45). Good run...had to run next to Mr. Cocky again but pretty much just ignored him and his antics. Only run for the day due to a busy schedule.

I was really tired this morning, but managed to get up and out to the gym on a morning when the temperature was 3 degrees.

9 miles in 55:50, 1 mile easy, 7.75 mile MP progression (6:22-5:52), 0.25 at 4:30.  Hard run, but got it done.  (Tangent 1)

5 miles in 38 minutes at lunch on sunny but cold day.  Pathway was a bit slick and I was getting cold by the end of the run so I stopped at 5 instead of 6.  Wore a new pair of Saucony Ride 2...much better than the Tornados.  Time to retire the Tornados or give them away.  (2011 Ride 2)

I woke up a bit tired and with a sore back, so I headed to the gym (2 degrees outside) for an expected 6-7 mile run.  1 mile easy, then into a 5 mile MP progression (from 6:22 - 6:00).  Around mile 6, pushed up to 5:40 pace and finished off to mile 8 at 4:24 for 1/4.  Took a breather and continued on to 10 miles in 62 minutes.   A bit surprised that I made it this far this morning, but I got it done. 

Too cold for a run outside, so most of the group met at the gym this morning for our run.  Marlin, Curt, McKay, Lynette, Andrea, Mauri and myself were all on TM's in a row.  Most fun I have had on the TM in a while, never once put on the headphones.

16 miles in 1:35:40 for an average pace of 5:58 for the run.  1 mile easy warmup, then MP (6:22-5:49) for most of the miles, but threw in some speed.  Several 0.25M segments at VO2M (4:52 to 4:17), and a couple of 0.5M segments (paces @ 4:41, 4:30).  Also a longer segment at threshold (5:45 pace) for a nice hard run. 10 mile mark in 60:12, 13.1M mark at 1:18:40, 15 mile mark at 1:29:09. 

Thanks to good friends for such a fun TM run.

Hit the mile to maintain the 10 mile per day average for the year with this run.

Merry Christmas to all the FRB'ers!

My wife drug me out to the after Christmas sales early, then I came home and went for a run on a nice morning outside with Craig.   A really nice morning for a run and good company to boot, a great time.  10.5 miles in 1:15 with Moxie as well.  This run officially takes me past last year's mileage and confirms 10+ miles a day average for the year!

It was warm this morning at 4:30am (20 degrees) and calm, so I decided to skip the gym run and take Moxie out for an early run.  6 miles untimed nice and easy...the rest of this year is just gravy!

7.1 miles in 53:20 in the early afternoon after working for half a day.  Now time off with the family.

It was 33 degrees when I got up at 4:15 this morning, so I had to take Moxie out for a run in this good weather.  8 easy untimed miles down Sunnyside enjoying these last gravy runs.  Right foot and right lower back a bit sore, but not bad.

In-laws leave today, bummer.  My brother and his family are still in town for a while so we will get to see them some more...had a great dinner at "The Cellar" last night with my brother and his wife, good conversation.

I was going to go out for another run in the afternoon after getting off work, but instead spent time with Kami, kids and family...good choice!

It was 41 degrees outside, but the wind was as strong as the temp was warm, so I opted for a hard TM at the gym.  I saw Kami, Marlin, Curt, Andrea, Lynette, Anna...lots of folks!

1 mile warmup, 7 miles at progressive MP, 2 miles at threshold (5:40-5:24).  10 miles in 60:40 for a solid run.

I get to work a half a day again then spend some time with family.  A great week so far!

6.01 miles with Moxie in 42:40 after getting off work early.  It was 50 degrees...I ran in shorts, in IF, on the 29th of December!!!!

It was 40 degrees outside, but pouring rain, Curt and I decided to head to the gym.  When we got there we saw Deborah, Lynette, Marlin and Mauri already far into their runs (McKay showed up as I was finishing my run). 

The first 5K was completed in 20 minutes (6:27) including the 1 mile warmup.  Changed to a TM under a fan and finished up the rest of the run...10.3 miles in 60 minutes (5:50 average).  A progression MP run from 6:18 to 5:46 pace).  Miles 9 - 12.1 at Threshold or VO2Max (5:27, 4:30).  I hit the 13.1 mile mark in 1:18:20 and finished off the 13.4 miles in 1:20.  A good run.

Kami went to the gym to lift weights and asked me to come, so I went back and lifted for about an hour.  Haven't done that in quite some time, I forgot how much I enjoyed that burn...may have to figure out a way to incorporate more lifting into my routine...give up more sleep??

 Last run of the year...13.1 miles in 1:45 on a cooler (24 degrees) and windy morning with slick icy pathways.  Met Curt, Craig (first 3 miles) then Andrea and McKay joined us for the run.  Great company, great friends...a good way to end the running year!   My mileage this year (second highest ever for me) took me from Key West, FL to Union Bay on Victoria Island, British Colombia.

A quick review of  my running stats (for my own validation) since I started training for marathons and really tracking mileage in 2005.  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 and tennis in this period.  Estimate that I ran about 3,000 miles total prior to making running my central athletic focus in 2005. 

Mileage pre 2005:       3,000 miles (est.)

Mileage 2005-2006:    3,878 miles

Mileage 2007-2010:  14,089 miles  (2963-'07, 3706-'08, 3760-'09, 3659-‘10)

Mileage to date 2011:  3,725 miles (12/30)

total:                          24,692 miles