Philippians 4:13

8M on the treadmill at home instead of outside on the slick roads.  Stayed up late with friends for new year's and slept in a bit.  First 3M were tough, but then I got into the run and finished feeling good.  Now have a 4 day weekend to spend with the family.  (Statos 2)

6M on the TM at home after my wife went to work early.  Official start of my taper for Disneyworld marathon on 1/11.  Took a couple of miles to get into the run and I am looking forward to the taper from a physical and mental perspective.  My mileage has not been all that high going into this race, but feeling good and pretty fit.  (Stratos 2)

8M on the TM at the gym.  3.5M w/u and c/d with some MP pace in the middle miles.  Mile 6 at target MP (6:00) and 1 quarter at the end of mile 7 at 5:33 pace.  Good run.  2M on the TM at home as the family was getting ready to go the gym, my wife to workout and my kids and I to swim.  It is a beautiful day outside but on the cold side, so I should have run outside.

5M on the TM at home before the kids got up and before Church.  Watched the remainder of "The Last Samurai".  Feeling pretty good but glad it is taper week to get refreshed for running physically and mentally.

7M run on the TM at the gym this morning.  Easy to start, then 2M at 6:22, then a mile at 5:56, a cooldown 1.5M then 0.5M at sub 5:40 pace for the last 0.5M.  Good run even though it took me about 3M to get into the groove.  (Stratos 3)

7M on the TM this morning, 5M at easy pace (6:40ish) and 2M at MP between 5:45-6:22 pace.  Overall felt good, just getting tired of the TM!   It is too darn slick outside to get in any decent speed work so I have been inside.  Hoping the combination of warmth and lower altitude and just being outside to run will make this weekend's race come off well.  I ran 2:39 last year in Phoenix off of similar training at slightly higher altitude so hopefully I can beat that time. 

8M on the TM at the gym.   It was warmer outside this morning, but windy and still very slick so I decided to stay in to get in some last speed work before the race.  1M w/u (6:40) the 6M between 5:33 - 6:25 pace (most between 5:56-6:07) which felt pretty easy.  1M c/d to end the run for the day.  Feeling pretty good and rested right now, no real taper madness just excitement for the race and the vacation in the warm weather.

6M on the TM at the gym.  I seriously thought about going outside this morning as it was 37 degrees with some good winds, but decided against it since there are still a lot of slick spots on the roads and pathways and I did not want to risk a slip or fall or twisting of something days before a race.  So, nice and easy 6:40ish paced run at the gym which felt good and easy.  It took about 3M to get into the run but finished feeling refreshed.  We leave for Ogden today to spend the night with some friends and fly out tomorrow around noon.  Warm weather here we come!

Got into Orlando at 10:30 and stayed up until about 2am with my friend Kevin and only got about 4 hours of sleep.  Man am I tired!

Only about 3 hours of sleep as I was over tired and my daughter was coughing really bad most of the night.

Final time: 2:40:32  16th overall, 4th Master Overall, 2nd in my Age class.

Overall a good race that is well supported and pretty well laid out.  Mostly flat but with some smallish hills late in the race that you really feel.

5M: 30:00  (6:00 pace)

10M: 59:23 (5:56 pace)

1st half: 1:17:49 (5:56 pace)

20M: 1:59:54 (6:00 pace)

Last 10k: (6:32 pace, ouch!!!  Need more longer distance training runs!)

2nd half: 1:22:43 (6:18 pace)

Overall pretty happy with the race, but my lack of any really distance training since October combined with the 2 previous nights with 4 hours of sleep affected my second half.  1st half ran steady with young guy named Samuel, but lost the pack at about 14M and really started to slow down about 20M or so.  Running as 1st master through the half, then got passed between 15-25M to slip to fourth.  Lesson is that going out too hard after short training just doesn't work and I need to try to get better sleep the days before the run.  Legs were just dead afterwards, but not painful just out of fuel and endurance.  I just need to work on my last 10K finish stamina by running longer training runs at a faster pace and also by carbing better during the race.  Overall I am mostly happy with the result as it is what I thought I was trained for and I competed in the master's class as well.

splits:

1  6:12  Running easy with Sam Jurek, easing into the race.

2  6:02 Starting to pick it up and enter Epcot.

3  5:58 Get to target pace and start passing folks.  Running through Epcot at this point.

4  5:48  Now we are on track and feeling good.  See a large pack (7 guys or so) ahead and plan to catch by mile 5

5  5:51  We catch the pack and tuck in and go on cruise control.

6  5:51  Cruising down the roadways with the pack.

7  5:50  Still feeling really good at this point.

8  5:53  Coming up on Magic Kingdom, pass the Contemporary resort.

9  5:51  Running steady and feeling good.

10  5:51  We enter the Magic Kingdom. 

11 5:47  Run throught the castle.

12  5:52 Leave Magic Kingdom. On the backroads again and now am working a bit harder.

13  5:56  Hit the half mark in 1:17:49 and the pack is begining to split up.  I am starting to feel the lack of sleep and long training runs so I let the pack move up a bit.  Don't know if this was smart or not.

14  5:53  Still keeping the pack in sight.

15  5:57  Still about 15 seconds behid the pack.

16  5:56  Enter Animal Kingdom.  Pack is out of sight now on the turns in the park.  I am passed in here by 2 guys, one of which I see later walking on the road.

17  6:08  Now I am feeling the training.  Running in Animal Kingdom, but don't remember much about this park.

18  6:02  Ok but not the greatest pace.

19  6:09  Starting to see the pace slip as I am feeling the lack of endurance.

20  6:19  Legs are feeling lethargic.  We are running on the highways again and at this point have to go up a slight incline on an overpass and then do a 180 turn.  See Sam J. heading the other direction, about 2 minutes ahead.

21  6:14  Still trying to push, but it is getting harder.  This is where my pace really suffers and I start to get passed from here to the finish.

22  6:24  Run up another overpass here.  See a guy who passed me walking on the side of the road.  Enter Hollywood Studios in this mile, I remember running down through New York section of the park and seeing Frozone and the toy soldiers from Toy Story. 

23  6:50  Oh, bad mile!  But, I do pass one of the youngster's from the initial pack I was running with. Lots of turns through the Studios.

24  6:09  That's better!  Head into the Boardwalk in this mile and feel a bit of energy.

25  6:41  Enter Epcot again.  Energy fading, nothing much left, just hanging on.

26  6:38  I get passed in the last mile, which sucks.  Think about kicking but don't want to crash and burn this close to the finish.

0.41 2:32 (6:16 pace) (this is the distance on my GPS)

1M w/u before the race.  Afterwards, showered and spent 12 hours walking in the Magic Kingdom (count as 3M easy).  Managed to stay up to watch the fireworks (mostly awake even!).

12 hours in Animal Kingdom, count as 3M easy.

12 hours in Epcot, count as 4M easy.

2M run early, then 3M in Hollywood Studios.

3.5M run early, then 12 hours in Magic Kingdom (3M easy). 4M run after getting back to the hotel.

3.5M run early before breakfast and heading to the park.  12 hours walking around Epcot, 4M since this park is so big!

A really late night as my son came down with an ear infection as we were in Epcot and it was hurting so bad he was in tears as we were leaving.  We were up until midnight between visiting the local emergent care facility and trying to find a Walgreen's that had the drugs that were prescribed.  Just something you want to do on vacation.

3M walking around Hollywood Studios.  No run this morning as we had to pack to check out of the Disney hotel and I was tired from the late night with Justin at the doctor last night.

No run today, travel day to get home to IF.  Family is ready to be home and is tired.

No run today as I am sick as a dog, puking and body aches all over.  Ugh!

8M at lunch today on a beautiful day.  Temps pretty good (20ish) with just a light breeze.  Easy first mile (7:10), then 5M at about a 6:40ish pace, followed by 2M easy again (7:10ish).  At 6.5M started having intestinal issues from the cold yesterday and my calves started getting tight.  May have pushed a bit for being sick yesterday, but it felt good to be out.

6.5M on the TM at the gym at a 6:40 pace and 2.5% incline.  Legs and stomach still a bit on the mend but it was a decent run.  Almost went outside in the calm 12 degree weather, but thought I would stay in to get fully over the cold.  (Stratos 1)

Short 4.5M run on a beautiful day at lunch.  Nothing special, not fast (7:00pace) as my energy level was just not there.  (T2)

7M early on a warmer morning (16 degrees).  It has been a while since I did an early morning outside run and I forgot how hard it is to get going in the cold!  This was not a fast run and I never did quite get into a groove.  My stomach is still a bit topsy turvy which did not help.  (T3)

7M at lunch on an overcast but warmer day.  Stomach issues still hanging in and the energy level is still a bit low, so this was just another slow recovery run.  Planning on a good run at lunch tomorrow with Pat followed by a 18 miler on Saturday with McKay and Andrea.  (T2)

10K at the gym this morning at 6:40ish average pace at 2% incline.  Not the greatest of runs as my back was a bit stiff and I never got into a good groove.  Watched the Australian Open and Roger Federer looking tough!  It was warm outside (30 degrees) at 4:30, but we had 4 inches of new snow and I did not feel like trying to plow through this deep stuff on the pathways.  Got home and had to shovel for about an hour!  (Does this count for mileage?)   Planning a good run at lunch with Pat B.  (Stratos 1)

8.5M solo at lunch.  Pat decided to do some nordic skiing in the park due to the snowfall so I went alone.  Ran down to the South Tourist Park extended and to the southern gravel pit and turned around.  Overall the pathway was mostly clear the whole way (the city usually does a good job with the plowing) and the temp was pretty warm (31 degrees) so it was actually a pleasent run, just slow (7:28 pace) recovery run.  (T2)

16M run on a very snowy morning.  Started off about 8am just when the snow was starting and by the end we were running in 2 inches of snow.  Luckily I brought my waterresistant trail runners so my feet stayed a bit more dry.  Ran the first 9M with Dan, Andrea and McKay.  Then Dan dropped off and we finished 12M when Andrea headed back.   Ran to just over 13M with McKay then picked it up a bit back to 15M.  1M cooldown after connecting with folks to say goodbye.  Overall it was a good run at an easy pace (7:40ish) on warm but slushy and deep day so the running was a bit tough. 

We also met with the editor/photographer of the local IF Magazine for pictures for an article they are putting in their next edition about IF runners going to Boston!  Kinda cool. 

7M early on a warmer morning (32 degrees).  Roads and paths were a mix of wet/slick and sloshy, so this was just an easy pace run in about 53 minutes.  Feeling good after yeterday's wet run.

6M at the gym this morning early.  4M at easy pace (6:35ish) and 2M at slow MP (6:25ish).  Had to get going so cut it short as I leave for business travel early this morning.  Hope to get a few runs in the next couple of days while on the road.  (Stratos 1)

8M after meetings and checking in at the hotel.  Left hammy is sore after the plane flight and it progressive got more sore as the run progressed.  Started of pretty good but got slow at the end to finish in 56 minutes.  (T3)

8M in the morning before breakfast and all day meetings.  Left hammy still sore, so this one was slow.

6M after work today before dinner and drinks with my coworkers at the meetings.  Hammy a bit better, but still sore.

6M before heading out for some last meetings and flying home.  Hammy a bit better today.

7M on the TM at the gym this morning.  Hammy better but not quite awake after traveling so motivation was low, but I got it done.  (Stratos 1)

5 slick miles on a cold day at lunch.  Nothing much to talk about...did I say it was cold and slick?  Hammy felt good but probably because it was frozen!  (T2)

10M early on the TM at the gym in 1:07 flat.  Started off easy, then ran for about 4M at a very slow MP (6:30ish), then eased back to finish off the run.  Hammy was good and I felt better at 10M than I did at 3M so I am glad I pushed through for the full run.  

After dropping off the kids at school, my wife and I went back to do weights and show her how to use all the new machines that the club installed recently.  A good weight workout (which I haven't done in a while, so I am going to be sore).

10M on the TM at home this morning in 1:06:30.  My wife had to go to work early today so I couldn't get to the gym or go outside (it was 6 degrees, so that isn't bad) so I could stay home with the kids.  First 3M were less than motivating but started feeling better about the run as I hit 6M.  A little sore from yeterday's lifting session since I hadn't done that in a while. 

We went over to a friend's house last night for some sledding (it is a whole lot easier getting back up the hill when you had 4 wheeler's to climb, plus it is fun to gun it up the hill!) and bumped my left calf getting teh 4 wheelers loaded, it hurt!  We played "Guitar Hero" for several hours.  They only had the guitar which is fun, but waiting to play it again with the drums as well!

6M outside in 20 degrees.  Pathways a mix of snowpack and clear.  Nice morning for a run.  Leg leg sore from the bump I got Friday night.

6M early outside on a decent morning (no wind, 14 degrees).  Had to go short since my wife works early today.   Decent run, calf feeling better from the bump and I actually ran a bit faster than yesterday's 6M run (no actual times, going off the clock at home and the feel of the run).  (T3)

7.6M on a very nice day at lunch.  Ran easy (7:30 pace) with Pat B just talking and trying not to slip on the inconsistent but pretty slick paths.  Overall a good run except for the nature break in the middle of the run.  Left leg felt good during the run.  (T2)

7M on the TM early this morning.  It was 5 degrees out and I just didn't feel like tackling the cold.  The first 3M were slower (6:45ish) then I kicked it up for mile 4, then ran at slower MP for miles 5-6 (6:30), then the last mile progressed up to a 5:52 as the mile went along.  Left hammy sore again but the calf is getting better.  Just a lackluster TM run, nothing special.  (Stratos 3)

4.4M at lunch on a beautiful day.  Ran a little faster today as I was feeling pretty good and the nice weather was motivational.  Ran the first 3M in sub 6:30 pace and backed off to about a 6:35 for the last 1.4M so as not to push the hamstring too hard.  Nice short run due to work schedule.  (T2)

7M on the TM at the gym this morning as I just didn't want to get bundled up to face 5 degrees!  Averaged 6:40 for the run, though the last 2M I bumped the speed up to MP or better, running the last 0.25 at sub 6:00 pace (up to a 5:33 for the last 1/8th mile).  Left leg feeling better, just felt tired this morning.  (Stratos 3)

I will try to get a run in at lunch today, but with issues and meetings it may be tough.

7M outside early in the cold (7 degrees) this morning.  I had to be at work really early today so I decided to hit outside rather than wait for the gym to open.  I wore my new balaclava which worked pretty good except it kept causing my glasses to fog up.  The pathway was a mix of dry and very slick, which with fogged glasses made it inconsistent pacing.  (T3) 

I will get out at lunch today since I worked really late yesterday and early this morning so hopefully it will be a longer run (8-10 miles).

Ran 8.5M in 1:01 at lunch today on a cooler day (10 degrees with windchill).  Pathway around the river was inconsistent, dry then very slick...so much so you almost had to walk.  Overall a  good run to work out some of the frustrations from work the last 2 days.  (T2)

6.5M outside early this morning in warm weather (21 degrees) down Sunnyside pathway. A bit more clear but still with icy spots. Nice and easy this morning as my back was a bit stiff at the start and about 3M into the run nature started calling. Was going to try to finish 7M, but had to bee-line it home for 6.5M for emergency pitstop. (T3)

6.5M at lunch on a warm but windy day.  I ran the first 2.25M with Pat then had to peel off for a pitstop.  I ran an easy remainder of the run due to intestinal distress and slick pathways (nearly bit it once) and barely made it back to the office before insides were jumping again.  Hope this settles down today since I don't want this for my long run (18-20M) tomorrow. (T2)

21.25M this morning in 2:37...a great run.  Started a little before 7am and ran a mile waiting for Andrea and McKay to arrive.  We then ran a 7.5M loop from Community Park through Snake River Landing and back for a fuel/bathroom break the last mile of which I sped up and ran a 6:30 pace.  Then we ran a 7M loop down 25th and around to Sunnyside and back.  At this point, Andrea dropped off because she only wanted a 12M (she did 13.5M).  Then McKay and I each did another loop around Sunnyside at different paces.  I averaged about a 6:40 which is slower than I wanted (I wanted to be in MP range) but it felt great.  This was a great run and I felt really good afterwards except my feet were getting a little sore.  For the run, I fueled at 7.5M on PowerGel Liquid Gels and a PowerGel at 14.5M along with some water.   Nice to feel this good after a long training run! 

7M easy early in cooler (13 degrees) weather this morning but no wind.  Legs felt pretty good after yesterday's run and really started feeling more peppy after 4M so I picked up the pace a little.  A nice recovery run.

The family slept in this morning so I went back out for another nice and easy 6M when the sun came up and the temps rose to 22 degrees.  Nice run again, picked it up to the 7:10 range for the last 3M.  Good start to the week!

8M run early on a warmer morning (26 degrees).  Progression from very easy (8:20) to last few miles at sub 7:15ish.  The first few miles early are always a struggle to get going.  If outside, need a few miles to get warmed up and awake and if on the TM I need a few miles to get motivated to be running and going nowhere!  Overall feeling good, left hammy a bit tight but not bad.   (T3)

6.5M at lunch on a snowy overcast day.  Ran it with Pat B at a nice fast conversational pace that also had us running a bit scared due to the slick pathway conditions.  Had a good talk, everything from training and racing (thinking about running a local 40 mile relay race this summer as a 2-man team) to travel and religion.  (T2)

6.5M early on a cool, snowy and windy morning.  The roads had about 1/2 inch of new snow and the wind was whipping around pretty good blowing the icy snow coming down all around me.  I ran early and shorter so I can get to the airport for my early flight.  I hope to get a run in this afternoon in Baltimore area in warmer weather!  (T3)

After getting to the hotel and socializing with coworkers for a couple of beers, Dave P and I ran to the local high school track and did repeats in 55 degree weather.  I ran 4x800m at 2:30-2:45 then a 1x400m at 77 sec. with 400m jogs in between.  A total of 6M.  (T2)

7.1M early before breakfast and heading to meetings.  Ran on the rolling hills in the neighborhoods and through downtown.  It is great to run in shorts and short sleeves shirt again in 50 degree weather. (T2) 

A very long workday today but good meetings.  We didn't even break for lunch and then we finally got to the hotel about 6pm and finished dinner around 7:45pm.  So I went out for a run on the BWI trail at 8:30pm in 69 degree windy weather and loved it.  Finish a nice easy 9M run in 1:05:53 in shorts and short sleeve shirt.  (T2) 

I will try to get a short run in before my flight in the morning and that will likely be my only run due to a LONG travel day to get home.

6M, early, warm, windy, tired, airport, sleep...home!

Woke up this morning and it was -2 degrees outside, that is 60 degrees colder than what I woke up to yesterday!  I am not running outside in that, so I went to the gym with my wife after dropping the kids off at school. 

I ran 10.5M on the TM.  1 mile w/u (6:44 pace) then 8.5M at MP or better (5:00 - 6:00).  Then 1mile cd to total 1:02:30 for the run.  Felt very easy even when I ran the intervals in 5:00-5:30 pace.  Not as long as I really wanted to go, but faster.  Tomorrow most likely a TM run at home since Kami has to work tomorrow morning.  (Stratos3)

5.5M in 38:20 outside early this morning before my wife had to leave for work at 6:30am.  It was considerably warmer than I thought it would be (12 degrees) but I got up later expecting it to be about 0.   (T3)

Continuation of the run for 7.6M on the TM at home immediately after my wife left and I could change into indooor clothes in 49:20.  3.1M at MP (6:15 - 6:25) and the rest at an easy 6:40 - 6:30 pace while watching "Psych".  Overall a good Half marathon distance run for today.  (Stratos 3)

7M outside at 6:00am in 11 degrees and fog.  Just a nice easy run (7:30 pace) on a cold morning.  Normal Sunday run.

Had the day off for President's Day, so I slept in and went for a run right before lunch after it had a chance to warm up a bit.  I ended up with a 15M run, but it was a pretty pathetic run as I wanted to go a bit faster but only managed to put out a 7:22 effort today.  Just one of those days even though I waited to have more energy (I didn't) and for it to be warm (about 28 degrees).  Oh well, hopefully better tomorrow.

I was planning on hitting the TM at the gym this morning, but when I woke up it was 32 degrees outside!  So, I headed outside in 1 inch of new snow and ran 7M through the rolling hills of Snake River Landing and back.  Due to the snow and slick conditions, it was a slow run but the temp was great and it was better than inside any day.  Tomorrow I will hit the TM for speedwork and hills.  The snow kept packing under my feet and building up in the heel part of my shoes which was annoying and bordering on uncomfortable at times.  (T3)

6.3M at lunch time around the greenbelt in warm weather on a slushy and wet pathway.  Overall average at an easy 6:50 with about one and half miles of pickups at slower MP (6:25-6:10).   I was supposed to be at the site today but when I started the government car up to warm up and to clean of the windows and shut the door, it locked!  So I had to wait about an hour to get a guy over with the spare key to open it, all the while it is sitting out in the parking lot running.  So with that omen and the bad weather, I stayed in town to catch up from being out of the office all last week.  (T2)

I wanted to get some faster running in and some hill work so I went to the gym this morning.  8.25M total run averaging 6:23 pace.  Here is the break down.  1K warmup at 6:40 pace and 2% incline.  1K at 6:30 pace at 4%, 1K at 6:25 at 5.5%, 1K at 6:25 at 2%, 1K at 6:18 pace at 5%, 1K at 6:15 at 2.5%, 1K at 6:18 at 6%, 1K at 6:18 progressing from 6% to 10%, 1K at 6:27 at 2%, 1K at 6:15 pace progressing from 5.5% to 10%, 1K at 6:18 at 2%, 1K at 6:22 pace at 6%, 1K at 6:07 - 5:42 pace at 2%, 1.2K at 6:40 - 6:27 pace 0% cooldown.   My hammy's are fried and I am tired.  (Stratos 3)

4M easy recovery run at lunch, man my hamstrings were tight.  (T2)

8M at the gym this morning at an average 6:20 pace.  1M warmup at 6:40ish, then the next 6.5M at MP or better throwing in some pickups between 5:02 and 5:33 pace.  Overall a good run especially since I started the run thinking I would only do a 10K.  The music (Best of Kenny Loggins) kept me motivated with songs like "I'm All Right" and "Don't Fight It".   Pretty fun to be burning up the TM at sub-6:00 pace rockin' out, mouthing the words to the songs and playing air guitar...man did I get some funny looks!  (Stratos 3)

6M on a beautiful day at lunch.  Nice and easy 7:05ish pace recovery run.  This morning I nicked my lip shaving and it was not easy to get to stop bleeding.  During my run, I rubbed my nose with my gloves and pulled off the scap so my lip bled for 5M of my run!  What a pain.  Another run with funny looks as I was headind down the path holding a tissue to my lip for half of the run...it must be my day for comic relief! (T2)

I was really tired and a bit stiff this morning and almost didn't get up for a run.  But I dragged myself up and to the gym for a easy 6.25M recovery run.  5M at slow pace (6:40ish) but I pushed the end of the run and ran a mile at MP and pushed for about a quarter at 5:35ish pace to loosen up the legs.  Not a motivational run, just getting it done rocking out to Def Leppard's "Vault"...gotta love their older stuff like "Photograph" and "Foolin'".  (Stratos 3)

6.7M on a beautiful day at lunch, cool but sunny!  Nice and easy 7:20 pace and a bit longer than planned as I ran a bit with Pat B at the end and he was finishing off his 10 miler.  (T2)

My friend Andrea and I waited til later in the morning to let it warm up before doing our long run today.  We started at 10am in glorious sunshine and about 20 degrees...a good day for a run.  16M easy and 2M of pickups at slow to medium MP.  Total time was around 2:18 for the entire run.  Took a little fuel during the run, but used the slower pace as a fuel management/depravation type run and felt pretty good at the end. 

6M run early this morning before church.  Felt good after yesterday's run.  Ran through Snake River Landing's rolling hills and progressed up in pace to a last mile at 6:30 pace.  Finally found some motivation to run faster when I saw a guy on a bike on the other side of the road at the start of mile 6.  I caught, passed and gapped him in 0.5M and maintained a faster pace til I got home.

Today is my son's first communion, so it is a big day and church then a reception with family and friends at our house afterwards.  Yesterday sure was busy helping Kami and her mom get everything ready. 

7.2M outside early this morning.  I was going to head to the gym, but it was 34 degrees outside so that sounded much better.  It was however wet with a snow/rain combo coming down which made the roads a little slick.  I actually overdressed and should have worn a jacket instead of a fleece.  (T3)

6.1M around the greenbelt at lunch on a warm day.  The pathway was full of puddles that I had to fjord at times but I was able to run a faster easy run with some MP pickups thrown in for an overall average of 6:45.  Nice easy run to start off a lower mileage week. (T2)

8M on the TM at the gym this morning.  I thought about heading outside due to the temps (36 degrees) but it was raining pretty hard and I wanted to do some hills and speed.  Base incline was 2% and ran between 1k-1M increments at higher elevations (min 4%, max 9.5%) and pace between 6:40 - 5:42.  Overall a kick butt workout, avg. pace was 6:30.  Rocked out to Kiss...gotta love "Lick it Up" and "Heaven's of Fire" for fast running songs! (Stratos 3)

4M on a sunny warmer (38 degrees) but windy day (30 mph gusts) which made it feel a bit colder.  Overall a nice easy recovery run.  (T2)

Woke up feeling very tired this morning and my feet were sore (just sore from use, not injury sore) so I almost didn't run today.  But I got my but out of bed and thought about going outside.  It was 32 degrees with just a little wind but I just couldn't motivate myself to run in the cold and dark plus I thought the TM would be better for my sore feet.  I dragged myself to the gym and ran 8M.  This actually really surprised me based on how I was feeling.  I originally planned only for a 10K run, then I got 7M in and still had time to make 8M.  After about 4M I started feeling better and the pace was actually feeling better than imagined it would (overall avg. was a 6:25).   Music was pretty motivational again to keep the pace up as I listened to "Poison's Greatest Hits".  So I went for a decent distance and pace this morning and I may skip lunch today just for a rest during this "lower mileage" week to get energy back and let my body just have a bit of a break.  (Stratos 3)

It is an ugly gray day outside today (way different than the last couple of days), I am tired and my feet are still sore so I am forcing myself to not run at lunch to rest.  I got a good run in this morning and will still get over 70 miles for the week with 3 more days of running, so I think the break from the two-a-days it is.

Early run outside on a nice morning...32 degrees and just a light breeze.  Legs and feet were still a little fatigued and sore this morning but I still went out and got in a good easy run.  Took a different route this morning (ran down 17th Street and back up Woodruff to Sunnyside then home) just to change the scenery.  Ran into Andrea at just past 6M mark, turned around to talk for about 0.75M then headed back home.  Overall a good easy run, started feeling more into it about 3M and from there on out is was more fun.  Feet still a bit sore from the miles but I will try to get out at lunch.  (T3)

5.5M at lunch in between snow storms!  It was pretty warm and the snow wasn't really sticking, but when it was coming down it was hard in big flakes with lots of wind.  Good easy paced run (6:45) dodging puddles on the greenbelt.  Felt much better than my last few runs!  (T2)

Slept in this morning for my day off.   After taking the kids to school, decided that while it is nice and sunny outside, the wind and temps (12 degrees) are just too cold so I will go the gym with Kami to run.

11.5M run on the TM at 2% incline and an average pace of 5:55.  1.5M wu, then hit 6:11 or better the rest of the run.  Threw in several accelerations that progressed up to 4:40 pace at which after about .2M I was approaching failure.  A couple of these accelerations were after mile 8.  Rocked out to Journey and Kenny Loggins again using the upbeat music to help push to high fatigue rates.  Tried to get the HR monitor to work on the TM but never could get readings.  Overall a really good workout that showed me where my fitness is currently.

6M on the TM at home in 40 minutes after my wife went to work. Left hammy was sore last night in bed but felt better this morning.  My son got really sick last night so it was a light night of sleep.   I am going to try and run the Sunnyside hill this afternoon with Andrea after my wife gets home.  (Stratos 3)

Ran the Sunnyside hill with Andrea and Lynette...they are animals.  We started about 1M down from the start of the big hill and ended up pushing all the way to the top...6M and 1500 feet elevation!  But the downhill was fun, hitting a top pace of 4:25 and my fastest mile was a 5:05.  Overall time for the run was 1:27, not bad considering the climb.  We went further than I expected as they wanted to go all the way, and the last mile the hill gets really steep.  A good run, now I am tired.  (T3)

Very easy 6M recovery run early before church.   The weather was nice, about 20 degrees with no wind.  Legs and feet feel good after yesterday's tough hill workout. 

7M outside in warmer weather with no wind early this morning.  Very easy recovery run as my calves are a bit tight and my left foot is still a little sore from the downhill assult from Saturday.  It is supposed to be very nice today with a high near 50, so I will definitely get a good run in at lunch.  (T3)

7M at lunch with Pat B. Easy day with good conversation on a day that wasn't as nice as I thought it was going to be. Overall a good run with the fastest miles at the end. (T2)

It was very warm this morning when I got up (40 degrees) so it was a good outside run early.  I had a light rain for about 4M then it tapered off a bit.  Ran easy as my foot was a bit sore when I woke up, but after massaging it for a few minutes it felt fine on the run.  At about 7M point, I saw Andrea heading out on her early morning run so I picked it up to MP to catch her and chat for bit then kept running at MP for most of the way back home.  Weather is looking good for a nice lunchtime run today!  (Stratos 3)

A first for 2009...running in SHORTS in Idaho Falls!! A beautiful day for a run, 42 degrees and no wind.  Shorts, long sleeve tech shirt and light gloves for an easy MP run.  What a great run, no GPS but estimate about a 6:20ish pace by feel...nice and easy.  A little twing in the high right calf about the 1M mark, but it went away and didn't bother me.  (T2)

7M early this morning in the rain.  Temp was about 40 degrees with no wind.  Ran in shorts, long sleeve tech shirt, gloves, rain vest and hat.  Overall a good run, started easy (7:40) and progressed up to sub 7:00 pace at the end.  Rain was letting up as I got home at 7M but I needed to stop as nature was calling and I was getting a bit cold from being soaked.  (Stratos 3)

Another beautiful day for a run at lunchtime...41 degrees, sunny with just a light breeze.  5M at an easy 6:40ish pace, just hard enough to feel it, easy enough to just relax and go on autopilot and rest the legs a bit.   Ran in shorts and long sleeve tech shirt again, ah spring is coming!  (T2)

9.5M on the TM at the gym this morning.  It was relatively warm outside, but sustained 30 mph winds were a no go that early.  So, 1M easy wu, then 8.5 at 6:22 pace or better with 2 0.5M segments at 5:36.  Overall a really good run that took exactly 1 hour (6:22 avg pace).   Listened to AC/DC and Def Leppard.  (Stratos 3)

Damn that Pat, I let him talk me into running a 3M tempo run with him today.  We had talked about it earlier in the week and I went longer this morning because I had some stuff going on at work so I was not sure I could run at lunch (got it done early!).  So out we went and the winds were howling...30mph with gusts much higher plus it was pretty cold (15 with windchill).  We warmed up easy for 2M, then hit the tempo running north with the wind mostly at our back.  1M - 5:55, 2M - 5:42, 3M - 6:24 (half of this heading back into the wind).  To make things worse, about the 2.5M mark into the tempo, my insides started churning really bad.  After hitting the end of the tempo, we had 2.5M to go right into the wind...this was worse than the tempo!  I barely made in back to the locker room in time and now am very tired and hungry...can I also go home for a nap?  (T2)

Whatever was wrong with my insides, it was not good.  I did end up going home early and spent the rest of the day either in bed or in the bathroom.   Eating was not a good thing either.  By the time I feel asleep for the night, I was feeling a little better.  My son and wife both had something like this in the last week, I wonder if it was just my turn.

7M on the TM at gym very easy.  Feeling better but didn't want to push it or risk it, so I stayed inside near a bathroom.  Run was good, but insides were still a bit tender.  Probably only run for the day to rest for tomorrow's long run.  (Stratos3)

20.5M run today in the cold and windy weather...yuck!  I met the IF runners (Lynette, McKay, Andrea...all Boston bound) at Community Park and we headed out to run through the older numbered streets to take advantage of the wind break from all the mature trees.  First 3M easy with the group, then I started throwing in some MP or faster segments (0.5M - 1.5M in length) and circling back to join the group again for some easier mileage.  Overall about 5M at MP (3M mile splits at 6:20ish) and many more sub 7:00 pace.  Overall average pace was a good 7:05 which felt very easy...I was feeling very good and peppy until about 18M where fuel started to become an issue (didn't really fuel or take much water earlier), then I just finished off the rest of the mileage with Andrea as she finish her 18M (60M for the week for her, mileage high!).  A great run in pretty crappy weather...I want spring to really get here! 

The local Idaho Falls magazine published an article on some of the IF runners headed for Boston, pretty cool.  Mostly focused on Lynette and coming back from her injury last year...a good article! (Stratos 3)

7M this morning before church in cold and wind.  Just an easy recovery run on my short day at a 7:00 pace. 

Woke up with a slight stomach ache but went out early for a 9M run.  Weather was ok, 22 degrees and a light wind.  Pace was slow and easy so as not to push my stomach issues.

I am in a training class all this week so I don't yet know how many, if any, lunch runs I will get in.  So, I am going to try and make my morning runs between 9-11 miles. (T3)

A quick run at lunch, 3.5M around the Freeman Park pathway at 6:10 pace.  This is likely the most I am going to get all week due to the class.  (T2)

It was cold and windy out this morning, so I opted for the TM at the gym to do some hill work.  9M in 56:20 varying incline between 2% (base incline) and 6.5%.  Varied pace between 6:44 (w/u) and 5:36 (0.5M), averaging 6:25 for the run.  Overall felt really good and the pace and incline were pretty easy this morning.  (Stratos 3)

3.1M around Freeman Park at lunch in very cold and very windy.  Nice easy 7:00 pace, left achilles a bit of a twing but not bad...will watch it.  (T2)

9M on the TM at the gym at an average pace of 6:23.  Didn't feel like dealing with the cold and wind (home thermometer said 15 degrees) and a cool breeze.  When I got the gym I felt like a wimp because it really wasn't that bad outside...oh well, I was already there in shorts and singlet and didn't have time to change my mind.  To work early today to get some stuff done before class.  (Stratos 3)

3.3M at lunch around Freeman Park in 20:20.  Weather was sunny, no wind but still cold.  1M - 5:57, 2M - 6:10, 3M - 6:10, 0.3M cooldown.  Good run, but don't like the fact that I slowed down for the last 2 miles.  (T2)

8M on the TM at the gym this morning since it was 10 degrees outside and I again didn't feel like braving the cold.   Average pace of 6:25 with 1M at 5:49.  Had a little twing in the left foot and I got a pretty good side ache at one point that I got over by just really concentrating on my breathing pattern.  Had to go short today so Kami could get to the gym early.  (Stratos 3)

4.4M at lunch around the river on a very nice day...sun, no wind, still a bit cold.  6:53 average, nice and easy.  (T2)

11 degrees outside, too cold...8M on the TM at the gym at 6:28 pace...ugh!  Off to finish class at work on my day off.  (Stratos 3)

5M after work on a wonderful afternoon.  2M with my kids as they rode their bikes (really easy), then 3M in 1.5M laps around the neighborhood so I could swing by the house to check on them (Kami is at the gym).  Total time: 37:24.  (Stratos 2)

Met Andrea, McKay and MaryAnn from Provo at Community park on a really nice morning, warmer and no wind.  15M at an average 7:05 pace...some easy with Andrea and McKay and about 4M total of faster pickups with MaryAnn (one segment was a nice 5:45 1M).  Overall a decent run, nothing to special to report.   Andrea ran great even with a sore back and McKay was really running a great pace but stopped early because he was having trouble breathing. 

9.5M on nice morning before church.  38 degrees, sunny and windy so the temp was nice but the wind was nippy...I was still a bit overdressed.  Nice run, started easy but the pace picked up as the run went on for an overall average of 7:00 pace.  Good start to the week. 

7.5M nice and easy early on a warm and windy morning with no watch. Easy start to the work week. (T3)

6.3M around the river at lunch with Pat. Nice and easy 7:25ish paced run just talking and enjoying the run. Weather was warm and windy and threatened rain but never did (thus I was way over dressed). Nice easy day to start the week and get ready for a hard 10K race on Friday as part of a 20M day. (T2)

8M early on a nice morning...40 degrees and just a slight breeze.  I started out feeling tired and not motivated for this run and went out expecting only 5M.  After 1M I started to feel good and picked up the pace (no Garmin) and started to through in pickups to race cars to landmarks on the pathway.   Overall I felt really good and stretched the run to 8M at what felt like about a 7:00 pace overall.  (T3)

A great run at lunch with Pat.  Nice warm but very windy day (20+mph out of the south).  Pat wanted to do 6 X 0.5M intervals which sounded good for me for some speed work (except for the wind).  2.25M warmup and running over to the road where we are doing the intervals with .25M recovery in between (2:00-2:10 recovery). 

1 - 2:35  (with the wind)

2 - 2:51  (into the wind)

3 - 2:50  (into the wind)

4 - 2:51  (half head on, 180 degree turn - half with wind at backs)

5 - 2:52  (half into wind, 180 degree turn - half at backs) 

6 - 2:44 (half, 180 degree turn - half)  pushing hard the last 0.1M

1.5M cooldown back to the building.  A great interval workout (even in my heavier trainers). (T2)

6.1M early on a cooler morning but no wind. Ran very easy as I was tired and a bit stiff at the beginning from yeterday's hard intervals. Ran through Snake River Landing to take in the rolling hills. A nice easy workout, felt better at the end than the beginning which is always a good thing. (T3)

4.5M at lunch on a gorgeous day...sunny, 44 degrees, slight breeze.  Good slow MP run (~6:20ish pace by feel, no Garmin) that really felt easy and controlled.  (T2)

I forgot to mention earlier about how amazed I am by my wife, Kami!  She is a workout animal on the elliptical at the gym and prepping to get back out running now that the weather is turning nice.  As she has been rehabbing from PF developed last fall, she has been averaging 10M on the machine (40-50 miles per week in addition to weight workouts) at a hard level and averaging 7:00-8:00 pace!  She is an animal...it will be great to run with her again based on her fitness right now (she has also dropped about 15 lbs. since October and looks amazing!). 

Early morning 7M run through Snake River Landing. Started off slow and a bit tired but the pace and feel got better as the run progressed. I would have gone longer but I slept in a bit and needed to get back so Kami could get to the gym. I will get a good run in at lunch on what looks to be a very nice day. (T3)

Boston bib numbers are out (#1082)!

7M run on a nice day at lunch around the greenbelt. I wanted a steady MP run of 6M today to prep for the 10K on Saturday. Overall average for the entire run ended up being 6:16, right on target (including a warmup mile). Splits: 1-6:43, 2-6:03, 3-5:59, 4-6:12, 5-6:23, 6-6:10, 7-6:21. Nice and easy, no stress or fatigue (mile 5 was a breather) so exactly what I wanted today. (T2)

Heard back from Ogden marathon today and no comp (only a COUPLE given...top 10 last 2 years and challenger for Master's title...no soup for you!). So still thinking if I want to pay the late registration fee (wish they would have decided back when the fees were still lower). I did get an entry and accommodations into the Space Coast Marathon in November (sun and warmth in November...sweet!).

7M easy run early this morning through Snake River Landing and back. My neighbor and fellow runner Briam joined me this morning which was nice to have the company (convinced him last night over beers to get up early, he is training for a couple triathlons later this year). Nice morning, 32 degrees no wind...good conditions for an early run. (T3)

7M around the greenbelt at lunch on an absolutely gorgeous day, best day for running in 2009! Just wanted to enjoy the run, so very easy 7:00 pace for 6M then just eased it back home for the last mile at 7:22 to save the legs for tomorrows 10K and extra miles for a big run. (T2)

Community Care Fitness 10K in Idaho Falls, new 10K PR of 34:05.  "Official" time was 33:30, but I had the course at just under 6.1M so I ran an additional bit to finish it off. 1st overall by over 1 minute and a new PR in a timed 10K by 1.5 minutes.

It was an absolutely beautiful day for a run...44 degrees and no wind, lots of sunshine.  Ran 2.5M warmup with Lynette then got ready to race.

I wore shorts, singlet, light gloves and arm warmers and was actually a bit hot (didn't need the arm warmers at the end).   Pat B. and I lined up at the front (he was doing the 5K) and some new young guy named Steve was next to us and indicated a desire to run a 35 minute 10K, so I knew I was going to have some competition today on this totally flat course. 

First mile was good, but a bit fast at 5:19 (Pat and I looked at our watches at 0.5M when we started to slow it back down and we were running 4:55-5:00!)  then I settled into around a 5:30-5:35 pace for the remainder of the run.  Pat started to gap us (Steve was still running with me through about 2.25M) and he finished the 5K loop in sub 17 ("official time of 16:08ish for 2.95M or so), I hit the "5K" finish at 16:20ish, heard my GPS beep at my 3M mark at 16:40ish. 

At the beginning of the second loop (5K) I started to push a bit more to and put a gap on Steve.  Everytime I would make a 90 degree turn, I would accelerate for about .1M to increase the lead.  At 5M, I started to develop a slight side ache so I concentrated on my breathing to settle in down and it mostly went away but slowed me to about a 5:40ish pace.  I entered the park and started to pick up the pace again when I got within about .25M of the finish.  Ran through the finish at 33:30 and continued on for about 0.13M to finish a "real" 10K in 34:05. 

Realized that my turnover rate is really good, but my power needs to improve.  I could get the feet moving but it raised my heartrate and breathing too much.  When I toed-off more and got my power involved, it all settled back down and the effort was better.  Focuse on improving power between now and Boston.

Afterwards, ran about 0.75M with Steve and chatted, then about 4M with Pat and Lynette. Pat left, then Lynette and I finished a long day (at an easy pace) for a total of 20.5M.  Whew, I am tired. Then home to do honey-do's like get the swings up and set up the trampoline for the kids.  (Tangent 1)

Easy 6M run early before church this morning.  40 degrees and no wind was great (it is blowing and snowing outside as I write this at 2:30!).   Effort was easy and I focused on a nice easy turnover rate and increased my power and toe-off which really felt good.

8M on the TM at the gym this morning as it was blowing snow/sleet outside...not happenin'!  2.5M easy (6:40) then the rest of the way around 6:20 except for one 0.5M pickup at 5:30.  Overall felt good, actually better after the run than before.  (Stratos 2)

Supposed to warm up and stop snowing/raining today so I hope to get about 6M in at lunch.  I just checked out the results from the Shamrock Marathon from Sunday, which I almost ran...dang it, dang it!  Master's winner was a 2:46...could have been the Master's winner in a big race (and maybe even top 5!).  Oh well, hindsight is 50/50 (and the pocket book appreciated it) and I gotta remember that Boston is the goal race for this spring.  Shamrock 2010...here I come (and watch some really fast master's show up next year...seems that I run my spring marathons 1 year off either way preventing me from getting a higher placement).

6M at lunch around the greenbelt.  42 degrees, cloudy and about 13mph wind...ok day for running.  Nice easy run at avg. 6:54 pace, left hammy a bit sore so I didn't push anything.  I tried to focus on running with more toe-off and no worries about turnover rate and when it hit, my effort was easy and the pace was good.  (T2)

8M easy this morning early outside.  Cool (29 degrees) and a bit windy.  Nice and easy pace though I did get faster and felt more peppy as the run progressed (no pace, did not wear GPS).  (T3)

4.5M at lunch on a good day...38 degrees, no wind, party sunny. Overall a good even paced run aroung 6:50ish with the hammy feeling a lot better. This was one of those ethereal runs...it felt almost like my body was on auto-pilot while my mind was on other things and I barely noticed running, kinda strange. (T2)

7M early this morning in cool temp (29 degrees) and light wind. Very easy run as I was really tired for some reason and just didn't have the get up and go this morning. No hammy issues though!(T3)

4.5M at lunch on a warmer (36 degrees) day with no wind (which meant I was overdressed). Ran 1.25M with Dan then pushed harder. At the 2.25M turnaround, I noticed Dan about 0.75M ahead (turned around earlier) and I tried to catch him before getting back to the building. End up about 0.1M short of catching him. Good run, tired legs! (T2)

8.5M run on the TM at the gym since it was so cold and windy outside.  Averaged 6:32 for the run, but increased the speed up at the run progressed and bumped up the incline from 2 to 3.5%.  Overall a good run but I was tired and the motivation to keep going was tough. (Stratos 3)

5M at lunch on sunny but cold and very windy day.  I ran the 1M loop around Freeman Park to try and get some relief from the wind (it helped a little).  An amazingly consistent paced run today (7:00 exactly for each of the first 4M, 6:55 for mile 5).   I was ready to be done.  (T2)

13.1M run on a cold (10 degrees) but calm morning.  I slept in a bit since it was my day off and got out the door at 6:15.  First 2M really easy then I picked up the pace for the next 8M averaging about a 6:55 for these miles.  At 10M, I started to feel the lack of fuel (and tired from staying up a bit late with friends watching a movie and having a few beers) and dropped pace back down to about 7:15 average for the remainder of the run.  Overall an OK run at a 7:09 average pace.

Family is heading up to Driggs, ID to spend the weekend with some friends at their condo.  Will probably take the kids skiing for their first time to see if it something they might want to do more of next year.  Besides that, relax, party a little and just have fun getting out of town. 

10M run in Driggs, ID early.  Ran south on Main for 3M into a stiff headwind then turned back and went up the Targhee Mountain road for 2M then headed back to the condo.  Cold at the start but was very hot by the end.  Overall a good easy run in 1:14.  (T3)

3M running down the bunny hill (magic carpet run) healing the kids try out downhill skiing for the first time.  The hill is about 0.1M long and I was running down and sometime back up for most the day as the kids learned to "make a pizza" and "french fry" down the hill.  By the end of the day my daughter had it down and was going by herself while my son nearly got the hang of it by himself.  A good intro to skiing that we will do more of next winter.  I am pooped after doing this in snowboats!

When we woke up in Driggs, it was a blizzard so no run.   We drove home in the clearing time after most of the snow stopped there but the wind was nasty all the way back to IF.  Back in IF, a blizzard roared in shortly after we arrived with driving snow and wind and near white out conditions.  So after my wife went to the gym, I went and ran 7M on the TM.  1.5M easy, 5.5M at MP (6:22 - 5:46).  Stomach is upset so it was a harder run and I am not feeling great after the run either.  

I was tired this morning and my stomach was still not 100%, so getting up was tough. It was still cold, windy and very icy on the roads this morning, so I went to the TM at the gym.  Started off really easy and only really got going at about the 3M mark.  I threw in 1.5M MP at mile 6.5, then eased back off for an overall average pace of 6:35.  My wife is feeling sick (still, started feeing bad yesterday, I wonder if it is the Mexican food we had Saturday night?) and I am just a little better.  Hope it goes away soon.  (Stratos 3)

7.5M early this morning.  It was cool with a little breeze...not bad but still cold enough to make it difficult to want to run hard, so it was just an easier run (avg. 7:35 pace).  Started slow and picked it up to 7:10ish pace for several of the miles.  Will try to go hard at lunch.  (T3)

8.1M at lunch with Pat B. down on the greenbelt on a very windy day. We had 6X800's planned. We ran 2M warmup then hit our half mile intervals with quarter's for recovery:

1 - 3:00 directly into a hard headwind

2 - 2:54 Mostly into a head wind and on rolling hills

3 - 2:41 Half and half with/in wind, on rolling hills

4 - 2:54 Into wind, on hills

5 - 2:40 Mostly with wind at our backs, on rolling hills

6 - 2:39 Wind at our backs, flat

3M cooldown back to the building. Overall a good speed workout. (T2)

I am still 50/50 on running Strider's HM on Saturday. Pros: good measure of fitness, competition good for last hard workout, make MP effort feel easier, fairly close, have a place to stay. Cons: $, time, take a deposit away from family, travel all next week, weather predictions. Plus the weather here is looking really good and I could go out for some hills are/or 10K time trial. Decisions, decisions (may be made at last minute!)

7M easy early this morning in cool but calm conditions. Recovery run from yesterday and shorter since my wife had to leave for work by 5:30am. Also had to quick for nature call. Overall a nice easy run (no time, no GPS or watch). (T3)

Will try to get a run in at lunch...sunshine right now but extremely windy!

Got out at lunch after meetings. Sunshine, 40 degrees and the wind had totally stop! Nice 5M with no watch but ran by moderate effort at first then increased to what felt like easy MP. Overall a good run, had planne on 4M, but with the weather I stretched it out. (T2)

8M very easy early this morning. Cool (31 degrees) with a light wind, so actually it was a nice morning for a run. Slow and easy this morning, just not a lot of "oompf"...I think I am really ready for the taper. Planned 6-7M, ran 8 so at least that was an improvement. (T3)

About 95% sure that I am not running Strider's HM this weekend and will instead stay home and run some hills and possibly a time trial Saturday/Sunday.

5M on a wet but warmer day at lunch around the greenbelt.  The snow/slush was coming down pretty good but it was warm so it was melting as soon as it hit the pavement.  I overdressed but wasn't too  hot.  I ran 5 miles at a slow MP (6:20 avg, 31:40 for the entire run) which felt pretty easy and controlled.  I could have gone faster but was dodging puddles and weary of slick spots.  Overall a good run.  (T2)

6M early and easy this morning. Cool (31 degrees) and windy but otherwise ok. The run was good, I felt like the effort was easy and the form (especially the toe off) was pretty good for 4:30 in the morning. Luck must be with me as 10 minutes after I got home, the weather turned and precipitation started. On my way to work it was coming down hard with heavy, sticky snow! (T3)

It was still a blizzard outside at lunchtime, so I opted for the TM at the gym for a fast MP workout. 0.5M at 6:30ish, 4M at an avg. 5:45 pace, then 0.5M cooldown at 6:22 pace. Overall an easy 5:53 pace which felt super easy...good workout. (T2)

Having friends over tonight for pizza, beer and movies in preparation for Boston...watching my Boston 2006 DVD then "St. Ralph".

Got out this morning in cool (30 degrees), sunny and slightly windy weather with Lynette and Andrea for a mid range run with some up tempo intervals.  14.5M total run.  First 3M easy, then started running 0.5 - 1.5M intervals at goal MP (or at least effort based on the headwind running north).  Ran as many of the hills as we can find in IF (Freeman Park and Snake River landing).  In particular I hit the 1.5M hill through SNR at 5:45 pace (from 10 - 11.5M mark).  Overall a good run at and avg. 6:47 pace (1:38:26) with some good speedwork.  Ran without water or fuel and felt good throughout.   Taper now begins for Boston! (T2)

A beautiful day for a run, sunny and almost 50 degrees with no wind. I went out after church and after taking my son to the community care for an x-ray on his thumb (ends up it was just a sprain from playing tackle yesterday).  I met Andrea and Rocky at the base of Sunnyside hill for a hill workout.  0.5M warmup then tackled the hill for 3.5M at an avg. 7:30 pace, then 3.5M back down at an easy 5:25 pace.  Nice even effort both ways, which felt good after yesterday's workout.  (Stratos 3)

I am on business travel all this week, so I got up early to get a run in before the early flight out.  A really nice 6.5M run on Sunnyside at an avg. 7:00 pace (good for a 4am start).  Hope to get in another run tonight then probably 1 run each day (Wednesday will shoot for 2).  Mileage this week at about 50 miles for the taper.  (Stratos 3)

4M easy after getting into the hotel and going to dinner. Needed to get out and shake out the legs after a day of travel and to work off the dinner. (T3)

6 easy miles early on the rolling hills around the hotel. Nothing special, just a good taper run. Meetings today then off to new location. (T3)

Got done with meetings early and caught an earlier flight to Cincy.  Went to dunner (lunch/dinner) with coworkers, then back to the room to rest.  Got antsy and decided to go for a run in the cool, windy weather.  Did a good hill workout up to Drees Pavillion in the Park and back down.  Up:  7:10 pace, down: 5:40 pace, flat: 6:20 pace.  Overall 5M in 32:04.  Nice run that was not too hard but had some decent strength and speed.  (T3)

OK, 1 more mile as no one was in the bar yet.  (T3)

6.1M early and easy down along the water front and the levee.  Ran through nice neighborhoods and a nice entertainment complex.  Pace was easy and relaxed (7:45) in cool but calm weather.  Nice early morning run overall for my only run today (force myself to stop running, need to rest).  Meetings today then hopefully catch a baseball game tonight!  (T3)

6.25M easy and early down along the river and levee. Nice easy run, some hills going up and down through the neighborhoods and over the bridge. Beautiful view of the downtown skyline all lit up across the river. Meetings this morning then heading home this afternoon. (T3)

10M this morning after dropping the kids off at school. I went with Kami to the gym so she could work out and started my outside run from there in 44 degrees, some sun and just a light breeze. First 2M at slower 6:45 - 7:00 pace, then I started to push up to an easy MP (6:23 ish) for several of the next miles with a couple thrown in at a slower pace. I started to push the pace up at around 7M, averaging in the 6:15ish for the last 3 miles. Overall a good easy MP pace run (avg. 6:30 on the dot), finishing the run in 1:05. Last longer run til Boston, some intervals early next week in my low mileage week leading up to the race. (Stratos 3)

7M on a beautiful morning with McKay and Andrea.  Nice easy start running on Sunnyside through Snake River Landing and back.  Threw in 4 0.5M intervals at goal MP (5:50ish) which felt good and easy.  Now for a day full of activities with the family....Easter egg hunt, dying eggs, making Easter cake, etc.  (T2)

Happy Easter everyone!

Rest day, no running.  Just spending time with family on this glorious Easter!

Nice easy 4.5M run early on a nice morning.  Had to hold myself to this, wanted to run more...will do a MP run at lunch today.  (T3)

Went out at lunch for a goal MP run.  When I started I knew it was going to be tough because I had intestinal issues right from the start and a consistent wind of about 20mph.  Made it to 1.5M and had to hit the restroom...helped but insides were still topsy-turvy for the remainder of the run.  End up with 5M at 30 minutes exactly, with mile 5 being my fastest at 5:55.  0.5M cool down at 6:35ish pace, hitting the total in 33:20 (avg. 6:04).  Not bad considering my stomach issues. (T2)

5M early this morning on a nice morning. A bit cool, but no wind or rain. Nice easy run at a 7:00 pace. Only run today...good thing because the weather is turning and it is now raining, windy and colder. (T3)

5M easy early this morning in about 36 minutes. Temp was cool and a bit of rain but no wind. Just nice and easy, glad I went this morning as the wind is picking up and making it feel colder. (T3)

5M run early this morning (4:30am).  Decent weather (cooler, no rain, a little wind) so I decided to go out early and do a progression run in my marathon shoes.  Good progression:  6:59, 6:48, 6:39, 6:30, 6:20.  Felt pretty easy for a morning run.  Might do another easy, easy 3M at lunch.  (Tangent 3)

Heading out tomorrow early, hoping the weather in Boston clears up for Monday!  Decent temps but rain projected.

3M at lunch around Freeman Park.  Had to get out of my office and get some fresh air.  Very easy and controlled, focused on goood toe-off form.  Good weather for the run as well.  (T2)

No run today, travel to Boston. 16th Anniversary dinner at Atlantic Seafood Co. with Kami...awesome meal.

4M run with Andrea from hotel through Boston Common.  Nice and easy with some MP pickups just to loosen the legs.  Ran in my race shoes just to get the feel right. (Tangent 3)

Expo this afternoon with Andrea and Rocky.  Met their friends Matt and Leah (she is running) then out to Sam Adams Brewery for a tour and free beer!

Dinner with Lynette and Kory, Andrea and Rocky, McKay and Jennifer and Kami and I at Umbria (foo-foo Italian...good but pricey!).

Now for the about the coolest part of the trip.  At the expo, won a raffle...on a fluke.  I won the PowerBar Pro Pacer Raffle and got the opportunity to have 2 personal pacers for the entire race...Josh Cox (50K AR holder) for the first half and Peter Reid (3 time Kona Ironman World Champion) for the second half!  More details tomorrow.  Very stoked!

2.5M easy from the hotel to the Common and back with Andrea, Rocky and Deborah.

Back to the expo to talk with PowerBar folks.  Got to meet the Sports Marketing staff about the pacers.  VIP passes for all the spouses, VIP seats for Kami, VIP bus to start for me, access to VIP tent after race (massages, food, etc.).  Met Josh (again, got autograph yesterday), Peter, Adam Goucher, Coleen De Reuck.  More pics.

Visited the JFK Presidential Library and Museum with Kami.  Went to dinner at Maggiano's with the whole crew...great dinner.  Lots of excitement for the race tomorrow.

Quick synopsis, more to come.  (See entries from previous couple of days for background).

Overall I was 185 (173 male, 18th in 40-44, 20th Master).

Got to ride VIP buses to the Athlete Village...12 buses with police escort which shutdown the entire freeway for our caravan to the start!  Met Josh and the PowerBar crew and Runnersworld video guys.  Video at: http://www.runnersworld.com/cda/microsite/video/0,8034,s6-239-506-64,00.html?bcpid=1439819617&bclid=1463300967&bctid=20319661001

Ran very well in the first half being paced by Josh Cox to a 1:16:10 half.  Josh did an awesome job breaking the wind (very windy today) for me. 

Peter Reid started running with us at 12M, Josh dropped off at half.  Started to slow up a bit due to wind and hills.  Peter was working hard but was having a harder time with the wind and pace (to his credit he has been retired for 3 years!).   At 17M at the GelZone, I pass Peter and don't see him again until the finish (he was about 2.5 minutes behind me). 

Newton Hills plus wind = suck.  Heartbreak was tough and slow, and the last 5M were not my best. 

Splits:

1 - 5:34  - Wow, way too fast (Josh wanted to run with Ryan!)

2 - 5:43 - Feeling good and running pretty easy.  Everyone is recognizing Josh and he keeps telling everyone he is "pacing his buddy!"...what a great guy.

3 - 5:37 - Josh steps in front and breaks the wind starting about here.  Keeps great tabs on me.  Still feeling good but running fast!

4 - 5:34 - Wow, too fast!

5 - 5:47 - Still fast but not bad.  First PowerBar Gel about here.

6 - 5:36 - Pretty much on track, just tracking Josh and running in his jet stream!

7 - 5:41 

8 - 5:55 - Right on track!  Feeling good.

9 - 5:51

10 - 5:51 - Second gel and feeling good, still tucked in behind Josh.  Don't feel like I am working too hard

11 - 5:56

12 - 5:51 - Peter Reid joins us as we head towards Wellesley and the scream tunnel (very loudly for Josh!)

13 - 6:01  - Josh drops off and Peter and I head out for the second half.

14 - 5:54 - Third PowerBar Gel past the HM mark (1:16:10ish, goal was 1:16:55 with a 1:18 second half).  HM split is 3rd fastest HM time behind Poky last year (1:15:36) and the 2nd half of St. George 2007 (1:13:30ish)...pretty good!

15 - 6:13 - An easy breather mile...ask Peter to pick it up as he is breaking the wind that is getting stronger.

16 - 5:47 - Not bad, but legs starting to get heavy.

17 - 6:18 - First slower mile, legs feeling it.  Hit the GelZone, get some gels and lose Peter on the hills but just keep charging on.

18 - 6:18  - Ok, legs really starting to feel it, trying to maintain my energy.

19 - 6:17 - Ouch, bad mile energy and time wise.  Starting to weaken.

20 - 6:35 - Yikes, starting to see the goal really slip away here, especially when Ken Pliska powers by me!

21 - 7:02 - Heartbreak hill...not good for me this year.  Had to stop and walk for about 5 seconds to stave off a cramp.  Last PowerBar Gel over the hill.

22 - 6:09 - OK, better on the down hill.

23 - 6:21 - Start of the death march to the finish.  Just giving what I have left.

24 - 6:31 - Are we there yet?!?!

25 - 6:33 - See Citgo sign, nearly there...trying to push, nothing left.

26 - 6:44 - Just shoot me already!

0.2 - 6:24 pace - What a kick in front of thousands of people...not!

Overall mostly happy with the result, but estactic with the whole experience for myself, my family and friends.  Andrea, McKay and Lynette did awesome!    Lesson learned:  more long tempo runs, long Progression runs to MP at end.

Went to the PowerBar after race party with our friends (stayed for bit then they left to get dinner) and Kami and I partied with the crew (Chad, Dave, Drew, Natalie, Jacqueline, Mike) and Peter Reid and his wife (Malika Ulmi).  Josh was unable to show up, but we did meet his wife when she arrived (a physicist and gorgeous!).  Have a great time, drink too much Guiness!  Kami is having a great time with everyone as well...what a finish to the day!

No run, but walk the Freedom Trail and all over Boston.  Legs tired...good dinner with friends before heading out for home tomorrow.

No run, travel day home to IF.

3M easy early this morning to shake them out a bit.  Good to be home with the kids! (T3)

Dropped the kids off at school and took Kami to the gym. Headed outside for a 10K run in windy and cool conditions. Total time of 40 minutes on the nose for 6:28 pace, but several miles were at MP (even up to a 5:40 for while). Legs felt good, started to feel some cramping near the end so I slowed up.

At the gym I ran 1.3M on the TM to cool down while Kami finished up. A good day of running.

My son's 3rd grade class asked me to come talk to them about running in Boston so I get to go and have some fun with that this afternoon encouraging young kids to get into running!

Ran for an hour this morning in the sun, calm and cold (25 degrees) for  a total of 8.65M.  Nice and easy paced through Snake River Landing to Broadway and back.  Legs felt good.  A little soreness still in the quads but otherwise not bad. 

6M easy before church in the snow!  Nothing special, just recovery miles.  Legs feeeling good, just a slight twing in the quads still.