Philippians 4:13

Stayed up late last night with friends playing the Wii (the kids are awesome on Guitar Hero!).  

Out the door at 8am for a run with Andrea and Lynette...and about 3-4 inches of snow!  The streets and pathways were deep with snow and it made it a slow slog while more snow was coming down.  This was going to be a long run, but with the road conditions we were tired and wet by 11.3M so I called it a day.  Total time of 1:37:30 for a slow, slushy start to 2010.

8M with Andrea and Lynette in more snow in 1:06:30.  2-3 more inches last night on top of the icy slick remains from yesterday so the roads were slick and deep.  We tried to run on the roads in the car tracks (good thing we go out early, otherwise this wouldn't have worked).  It started snowing hard in the middle of the run and the snow was cold and it stung when it hit your face.

Right at the end of the run we had to help an older gentleman push his car out of a snow bank...Caddillac's are not made for Idaho winters!

6M in 45 minutes before heading to church.  The roads were slick and icy and the Sunnyside pathway was spotty (clear, icy, snowy, slushy) so it was an inconsistent pace where I was really watching my foot placement.  Even with this, I nearly went down on the last turn back to my house in my neighborhood.

Had a hard time getting up this morning (first work week of the new year...ugh!) but finally got out the door for an easy 6M in colder weather on the Sunnyside pathway.  Easy pace on the clear path (except for the curbs at road crossing...hard piled up snow) in 51:12.   (Trigon)

5M at lunch on the greenbelt on warmer and sunny day.  Started out for the first half with Dan S. then picked it up for the second half at a slow MP.  Overall run time of 35:10.   Along the way we were stopped and interviewed by a local news channel about being crazy runners doing this in the cold, snowy and icy conditions!  (Progrid)

6.25M early in 52:27. Warmer and on most clear paths, just really easy as I was tired this morning and just didn't have "oompf" today. I will try to run harder at lunch. (Trigon)

4.2M at lunch time at the site for my normal short run out here.  Total time for 4M on the road was 26:48 (last mile at slow MP), with a 0.1M warmup and 0.1M cooldown back to the building.  Mostly cloudy, about 30 degrees...nice short run.  (Progrid)

6M early in warm (38 degrees) but windy weather conditions.  It made the pathway either dry and clean or slick and slushy, so very inconsistent.  Overall time fo 47:24 for the run over the patchy path.  (Trigon)

The arctic blast is quickly coming down on us.  I wasn't expecting the weather to change quite so quickly from this morning, so I was underdressed for today's run and thus cut it short to a 5K in 20:30.  It was 18 degrees outside with 25mph winds, creating a wind chill temp of 4 degrees!  Slower out miles into the wind, fast miles back to the building. And it is going to continue to get colder throughout the rest of the day and night!  BRRR!  (Progrid)

-8 F outside this morning...TM at the gym was beckoning!  1M warmup at 6:53, 2M at 6:10-6:20ish, then 4M at 5:40-5:50 tempo pace, then the last mile at 6:20ish.  Total time for the run of 49 minutes exactly (6:07 avg pace) listening to Kiss Greatest Hits (Lick it Up and Heaven's On Fire rock...tempo run music!    May or may not get out at lunch today depending on weather and work.  (Stratos)

6.1M around the greenbelt at lunch in 5 F and no wind.  Total time of 42:47, dressed in my "heavy" gear and I was actually quite warm due to the sunshine I think.  A good run in the cold weather.  (Progrid)

Got up a bit late and made it to the gym late so only a 6.5M run on the TM this morning (it was -10 F outside again!) in 40:18 (6:12 avg pace).  Left quad a bit tender this morning, probably due to the hard run yesterday for the first time in about a week.  Overall a good run.  (Stratos)

6.15M around the greenbelt at lunch in sunny, cold (5 degrees) and calm conditions in 44:50.  Nice and easy run, everything felt good, just took it easy in the cold.  (Progrid)

Slept in a bit this morning after a late night at a party with friend's, so I didn't get out until about 8:30am.  Mostly cloudy, 5 degrees but no wind.  Ran through Snake River Landing and around the greenbelt then back home with an extension down Sunnyside.  At the 6M mark I had to make a pit stop and my stomach was not quite right the rest of the run.  13.15M in 1:33:41 (7:08 avg).   Nice to get back above 70 miles again, time to start ramping up the training.  

My family wasn't home yet and I felt good after a quick stop, so I went back out for another 2.85 at slow MP to finish off the run.  

We took the kid's to one of their friend's birthday party yesterday at a climbing wall.  While I was there helping tie one of the kid's off to help belay them, another kid let go of a wall behind me and swung right into my lower back and knocked me down.  My back has been sore since then and is still a bit stiff. 

Went out a bit later this morning in calm and warmer conditions (23 degrees) to help stretch out my back.  Started off very slow but it hurt so I sped up to just at or under 7 minute pace and focused on my form and it felt a lot better.  However what felt like easy MP was only just at 7 minute pace, so my stiff back was still an issue.  Went 6M in 44:40.

Spent the rest of the day taken down all the Christmas decorations, now I am pooped and my back is still stiff.

Felt like doing something fast this morning, so I hit the TM at the gym for a tempo run.  8M in 6:03 avg (48:23).  1M easy, then the next 7M at between 6:11 and 5:39 pace with 3M sub 5:45.  Felt really good at the end.  (Stratos)

I have training all week, so lunch runs will be short if at all depending on the lunch break.   4.75M around the greenbelt at lunch in 31:57 (6:44 avg) on a nice sunny day with good temps.  Felt great!  (Progrid)

8M on the TM at the gym this morning in 49:35 (6:12 avg).  1M slow warmup, 2.5M at slow/medium MP, then 2M at 5:50ish pace, a 0.5M breather at medium MP, then another 1.5M at 5:50ish pace followed and finally a slower cooldown for 0.5M.  My back is still a bit sore from last Saturday's climbing incident, but getting a better.  (Stratos)

4.25M at lunch around Freeman Park (4 loops) in 29:57.  Nice and easy pace on a slightly colder, cloudy and  a light breeze that made it cold.  Nothing special, just a short run to get out and get some fresh air during boring class.  (Progrid)

8M outside early on a warmer (27 degrees) and calm morning.  Easy run after the faster TM runs the last couple of days (1:00:25, 7:33 avg) and due to my back still being a bit sore after sitting on crappy chairs in boring class for the past couple of days.  (Trigon)

4.25M in 26:25 (6:13 pace) at lunch time in warmer and mostly calm conditions.  4 loops around Freeman Park, pushing the pace a bit today to get a harder run in...felt great and relatively easy (more gears if I needed it).  Back to class...groan! (Progrid)

8M early on a warm (35 degrees) and calm morning.  About an inch of new snow on the ground with some light snow coming down, ran easy recovery run in 1:06 just to let the legs have a bit of a rest.  Last day of boring course...yeah!  (Fireblades)

Training course is over...yeah!  Rewarded myself with a nice easy run around the greenbelt in warmish but slick and slushy conditions.  6M at a 7:15 average pace...just nice and easy recovery still.  (Progrid)

I slept in this morning and went for my long run after taking the kids to school.  Started easy to get warmed up running the first 5M in just under 7:30 average pace, then sped up for the next 5M to around 7:00 pace.   Just before the 10M mark, I ran into Dan S who was just starting his long run for the day and ran the next ~5M with him in around 7:20 pace.  At the 13M mark, my lower back started talking to me and never stopped for the rest of the run.  My goal to get to slow MP for the last 5M didn't happen due to this so I ended slower than I wanted to in 2:26:31 for a 7:20 average pace.  It was a glorious sunny day for the run with temps in the 20's and the roads and pathways were mostly clear (ran through Snake River landing and back with 2 loops around the greenbelt and Freeman Park).  

I slept horribly last night, my back is still sore, my shoulder is sore as well.  Very easy recovery 8M run in an embarrassing slow pace that I won't even right down.   Colder this morning, only 12 degrees.  

I couldn't end the week on such a crappy run, so after taking the kids swimming at the club while Kami worked out, I ran home the 3.05M in 21:07.  Better end to the running week in nicer, warmer temps.

6M in 45:32 early before church.  Still didn't sleep well due to a sore shoulder which was still a bit sore during the run.  About 20 degrees with no wind, so the temp wasn't bad, but not a motivational run.  

MLK day so I have the day off.  Slept in a little and went out in warmer (30 degrees) but slick conditions (almost went down 5 times!).  A light snow was coming down hiding the icy spots and making the pathway slippery.  I ran 10M in 1:17 (7:45 pace) while really watching my footing and the traffic (one car pulled right out in front of me without looking, good thing I was watching!).  

Now for a day with the family and seeing "Avatar" later today.

A strange and surreal run this morning.  It said 35 degrees on my thermometer at home so I figure it would be a decent run in the temps (and some wind).  The first mile was more ice skating than running as the pathway was totally ice covered.  Once I switched over to the sidewalk on the other side of Sunnyside then footing was better...but then the rain came, and came, and came.  From mile 2 on, the rain steadily increased though the temp reached nearly 40 degrees.   This caused me to flash back to the Twin Cities marathon in Oct. 2008 as the rain and temp were reminiscent of this run and this was the wettest I have got running since then (although this time I was were much more appropriate clothing for the run).    I finished 7M in 56 minutes but after getting home, I realize that I must have been on autopilot as I really don't remember much if any of the run after the first mile (TCM seems fresher in my mind!)...kinda surreal! (Trigon)

5.35M at lunch around the greenbelt.  Weather was warmer, windy and partly sunny.  The pathway was very inconsistent with dry, wet and icy spots.  Nice and easy in 36:45.  (Progrid)

I didn't want to deal with the slick pathways this morning and I wanted to get in some quicker miles, so I hit the TM for a 7M run.  1M easy warmup, then 6M between 6:22 and 5:56 (2M at this pace).   Felt good to get some fast running in, plus I got to try out my new iPod my wife gave me for Christmas.  (Stratos)

No lunch run today due to work conflicts and meetings.

Sick, laid up in bed all day so no run.  What a day to be sick...sunny and nearly 50 degrees outside in the afternoon. 

Woke up feeling better, but still decided to sleep in as I was not feeling great this morning and so I skipped my morning run to continue to recovery from this cold.  Hope to get a lunch run in depending on how I feel.

Decided to go out for a run at lunch...in a blizzard!  A good inch of new, wet, sloppy, slushy and slick snow covered the pathway and it was coming down pretty hard. I saw 2 accidents on the roads while I was running...just a nasty day!  7.1M in 52 minutes and was soaking wet when I got done...why did I do this?  I think the Progrid's have reached their limit and it is time to retire them with only 800+ miles!

Ran with Lynette and Andrea this morning in cold, windy conditions which made it less than fun.  Met the gals at the corner and ran 10M with Lynette and 12M with Andrea then finished the rest on the way home.  Slick roads and wind made it slower going plus none of us felt like pushing the pace, so we did and "aerobic" run to burn off fat!  Total time of 1:46:10. 

Now off to spend time with sick family and just hunker down and keep warm.

7M this morning before church in 51:18.  Cooler and windy but at least the roads/pathway wasn't slick.  Still trying to get over this cold (I didn't sleep well last night at alL) so the pace was a bit slow.

A beautiful day after church, so I went back out for a short 5K run at fast easy pace (6:35) along Sunnyside to start off the week on a good note.  

It was colder, snowy and slick outside so I headed to the gym for a run.  Still have my headcold so I wasn't sure how this was going to go.  1M warmup, then 6M at MP between 6:22 and 6:03 with the last 0.1M at a 5:33 pace.  Overall 7M in 44:25 (6:21) so not bad for still being a bit sick.  (Stratos)

5.05M at lunch in cold (20 degrees) but calmy conditions on a very slick pathway around the greenbelt.  Could not impart any power to the ground or I just spun out so this was a really slow run (38:30) on a treacherous surface.  I got splashed by a car on purpose during the run as well...they saw me on the sidewalk and turned into the slush to nail me...jerks!  (Tornado)

Had a hard time getting up this morning and even though it was relatively nice outside, with just getting over this cold I didn't feel like being out in the cool temps so I hit the gym TM.  1M easy, 6M at MP for 7M total in 43:40 (6:14 avg) with 4M at 6:10 or faster.  At 6.5M I was running pretty hard and felt a twing in my abdomen (hernia area) so I cut it back and just finished off 7 miles instead of going for 8 miles.  Feels fine now but was worrisome when I felt it.  (Stratos)

4.35M at lunch out in the desert.  The weather was calm and nice temp (27 degrees) and I overdressed.   Nice easy run in 30:25 just to keep the legs recovered.   (Tornado)

Got my check from PowerBar yesterday for my win at Pocatello...cool!

I was really warm outside this morning (35 degrees) with no wind so I went out for my early morning run.  The pathway was a bit slick with either a skiff of snow or about 1 inch for the whole run but overall the footing wasn't bad.  1M at 8:30 to get into the run, next 2M at around 8 minute pace, then the last 4M at 7:30 or below to finish 7.05 miles in 54:55.  Overall a good early morning outside run.  Will try to get a run in at lunch but work might get in the way again.  (Trigon)

4M at lunch in the desert in 26:47 on a warmer and clear day.  Good quick run.  (Tornado) 

It was 10 degrees outside this morning and I just didn't feel like facing the cold, so I hit the gym TM.  1M easy w/u, 1.5M at slow/moderate MP, 3.5M at fast MP (5:50), 1M at moderate MP, 0.5M recovery and 0.5M fast finish pace (last 0.2M at 5:30).  Overall time of 49:03 for a 6:08 average pace for the run.  Really good considering I almost went back to bed, then started the run thinking 6M and I am done.  Good start to the day!  (Stratos)

5M at lunch around the greenbelt on a cold but calm and cloudy/foggy day.  The pathway was 50/50 dry/ice the whole way so I could never really get a good groove.  Total time of 36:40 for an easy 7:20 average.  (Tornado) 

It was my day off today so I slept in and let Kami go to spinning class with a friend while it was 5 degrees outside.  After getting the kids off to school, we went to the gym and lifted for a bit.  Then we ran around did some errands followed by a light lunch.  At about 1:30pm, I went out for my run on sunny calm day with temps around 25 degrees...nice.

The run was going really well, started around 7:00 pace, then pick it up a bit and hit the 10M mark in just under 1:10.  But around 11M, my left foot started having a hotspot and became tender and my lack of fuel started to catch up to me.  I finished 16M in 1:53:52 (7:07) pace with my last 5K being really pathetic..but I got it done for the week.  

9.1M this morning after Kami went to work and the kids were up.  Ran about half the way with McKay who peeled off and finished the run with Andrea and Lynette.  It was a cold (7 degrees) but calm morning and it was nice to run with some daylight.  Overall a nice easy run in 1:10:14 talking with Lynette most of the way (Andrea was not feeling good for most of the run so she was a bit behind us).   Left leg and foot felt fine today.

5M before church on a warmer but cloudy and snowy day.  The pathway had about 1 inch of snow on it and was slick so this was just an easy run in 38 minutes.  

It was warmer outside, but the pathways had not been plowed, so the snow was still deep and slick so I headed to the gym.  10K in 37:50 (6:07 avg) with 1M w/u, 2M at tempo pace (5:45) and the rest between 6:22 - 6:00 pace.  Nice early morning run that felt nice, easy and controlled.  Good start to the work week.  (Stratos)

6.1M around the greenbelt at lunch in 45:50 (7:32 avg).  Very snowy and slick on the pathway.  Left achilles was talking to me at the start of the run (time to retire the Stratos) but got better as the run progressed.  I want warm weather and clear running surfaces!!! (Tornado)

Didn't fell like facing the cold this morning, so once again headed to the gym.  1M easy w/u, 7M slow MP for an easy 8M in 50:41.  Nothing special, just an easy early morning run.  Decided to retire the Stratos and ran this morning in my older Tangents.  (Tangent 1)

4.5M at lunch in 31:25 (6:59 avg) on a cold, calm and partly sunny day in the desert.  Nice easy paced run just to get outside for a while.  (Tornado)

Kami signed up for "Little Red Riding Hood" Century ride in Logan, UT in early June!  It will be fun to switch roles and support her during this event as she has done for me over the years!

Couldn't get myself out in the cold as I was tired and had a bit of a sore throat and stuff head, so I hit the TM at the gym again for an easy early morning TM run.  1M w/u, 6.25M at slowed MP except the last 0.25M going into mile 7 which I ran at 5:27 just to get some turnover.  7.25M in 46 even for a 6:21 average pace.  (Tangent 1)

4M at lunch in 29:45 on a cool, gloomy day.  (Tornado)

4:30am...32 degrees (but it felt colder)...skiff of snow, slick path...7.05M SLOW (58 minutes)...tired...left calf twingy...wanna go back to bed, too early for this...running feels more like something I have to do rather than want to do...to top it off I have to go to work instead of sleep...sigh.  (Trigon)

6M at lunch in 41:46 (6:58 avg).  Warmer but cloudy with no wind.  The pathway was pretty good.  Ran just over 2M with Dan S (7:36, 7:17), then he had to stop and I sped up a bit.  Mile 3 in 7:00, mile 4 6:53.  Just past mile 4, Bill Mandler was driving by so we stopped and talked for a bit to catch up.  Last 2M I push it up a bit to very slow MP (6:30) which felt really easy and controlled...good for a day lacking motivation to run.  (Tornado)

I am trying to decide if I am going to run a marathon at the beginning of March.  I am travelling back to the Baltimore area for work meetings and the day before official travel day is the B&A Trail marathon in Severna Park.  Can get flight covered so all I have to do is pay for hotel, car and some food.   I feel I have the miles, but I am unsure if I am ready mentally.  About 75% convinced that I will...just need to make the decision and stick with it (and fast so I can book the flights).

I had a very hard time getting up and out the door this morning, so I only could muster up a short and slow 5M outside in calm and warmer (28 degrees) conditions.  The thought of going longer at this slog pace was not feasible so I turned home to end this torture rather than continue.  I will try to go longer at lunch today at a better pace to make up for this crappy run.  (Trigon)

6M at lunch in 42:20, first 1.5M with Dan.  Snowing but warmer...pathway was either clear/wet or snowy/slick...went down at just before 5M mark, ouch!.  I want spring to come now!  (Tornado)

It was warm this morning, 35 degrees, and a good day for a long run.  I met Dan and Andrea on the corner and we ran through Snake River Landing, around the greenbelt and back.  Andrea dropped off at about 11M and Dan and I continued on through most the rest of the run.  Several times during the run I sped up to get some faster miles in, at one point running 0.25M in 5:45 pace.  Overall I ran about 4M at a slow MP between 0.5M - 1.0M pickups.  Overall time for the 15.15M run was 1:54 for a 7:30ish average pace.  Last few miles I had lots of energy and could have run faster but wanted to help Dan through his first long run in a while and I was being cautious on the pathway as there were some slick spots.  Good run to end the week. 

6M at dawn in cold (15 degrees), calm and clear weather in 46:58.  Nice and easy run before church, but my left hip was aching a little bit.  Also, for about the last month on about 50% of my runs I have had really bad gassy stomach (belching) that has been very annoying.  Not sure of the problem as I have not changed my diet and still eat healthy, no extra stress in life...just a messed up GI system.

It was a beautiful day out so I went out for a short and fast 5K to enjoy the weather while the kid's played with the neighbors...ugh!  I went out too soon after lunch and the meal was sitting like a brick in my stomach and I felt like I was going to get sick for most of the run which was much slower than planned.  3.5M in 25 minutes and done none too soon.  (Tangent 1)

It was 5 degrees outside this morning...too cold so I headed to the gym for my early week tempo run on the TM.  1M w/u at just under 7:00 pace, then pushed it to about 6:07 for the next 4M and right into a 5:40 mile.  Took a 1/2 mile breather at 6:15-6:27ish pace then bumped it back up to sub 6:00 for the last 1/2 mile to finish the 7M run in 43:13 (6:10 avg.).   Good start the work week's runs.  (Tangent 1)

Reading "Again to Carthage" right now, great book so far.  While OAR focused on the mental aspect of training and running hard, ATC is more about what it means to be a "runner" as part of your whole self.  Really enjoying the perspectives that John L. Parker is bringing forth.

Easy 6M run around the greenbelt at lunch in 44:34.  Cold (13 degrees) but sunny and calm.  Good easy shakeout run.  (Tornado)

It was 1 degree outside when I got up this morning...gym day.  1M w/u, then 6.5M at 6:15 pace steady and 0.5M cooldown for a 6:21 overall average for a typical early morning TM run.  (Tangent)

Sent in my registration for the B&A Trail marathon on March 7 today...hope the snow back there melts by then!

4M at lunch in 29:15 out on the desert.  15 degrees, no wind, sunny, overdressed!  (Tornado)

6.5M at 4:30am this morning in 18 degrees, slightly notherly wind...this is a lot colder when  there is no sunshine.  Easy pace in 51:58.   A bit tired from a late night talking with my wife.  (Trigon)

No lunch run today due to work conflicts.  Mileage is going well this week so no worries plus I could probably use the break from doubles.  Plus it is bloody cold out (5 degrees with wind chill) and I didn't bring the right clothes for the temp.

Out the door at 4:20am for a slow easy run.  Temp was 22 at my house (although the bank thermometer said 8 degrees!) with no wind.  I got 7 hours of sleep last night (fell asleep at 9pm!) but I was still tired and it took about 3 miles to wake up and get into the run.  Last 5 miles were better, but it is hard to get moving in the cold at this hour!  Total time of 1:04:55...slow.  (Tornado)

Cloudy but calm at lunch today and about 20 degrees.  1.5M easy with Dan S to start then right into 5x0.5M at goal MP (5:55-6:00) with 0.25M recovery.  1-3:03, 2-3:02, 3-2:57, 4-2:59, 5-3:02.   Cooldown back the building for a total of 6.3M in 42:22 (6:44 avg).  Once I got the proper form (fast TM runs are killing my outside form!), the repeats were easy, but I can tell I need to work on my power.   Overall a good run!  (Trigon)

It is my day off, so I slept in and got some stuff done around the house and the kids off to school before running.  It was about 30 degrees with about 1 inch of snow on the pathways so it was very slick.  I ran 2 laps around the center greenbelt then back home through Snake River Landing and down Sunnyside a way to finish off 12.1M in 1:32:30.  A decent run except for the slick surface which allow for NO fast running.  

I waited until 9:45 to go out running while Kami and the kid's went to a valentine's day party.  I ran 2M then hooked up with Dan for 11 miles through Snake River Landing and all the way down Sunnyside.  Nice to run with someone and in warmer and nicer weather (37 degrees, light wind, party sunny). At 10M mark, I wasn't feeling too good, I think I was overheating.  Once I took off my cap, I was a lot better.  Ran the last 10Kish home by myself and tried to push the pace but could only get in the low 7:00 range.  Finished the 20 miles in 2:24:54 for a 7:15 pace.  I had about 10 PowerBar GelBlasts during the run and 1 drink of water at 13 mile mark.  Not a bad end to the week and last long run before the marathon in 3 weeks.  

Lots of runners out today...stopped at talked with McKay and a couple that live in my neighborhood but have never met and are marathoners (Kurt and Alaina).  More folks to join our group!

6M this morning before church in calm, clear and colder (20 degrees) weather.  3M at easy pace, then I picked it up to slow MP effort on the way back.  Overall a good run, felt great after yesterday's long run.  

Happy Valentine's Day to everyone.

Slept in on my day off (Presidents' Day) and went out around 8:30am after the kids got up.  10M in 1:10:03 on a cloudy, cool day on a slick pathway with a skiff of snow which made the pathway running really cautious.  Started slower then built up to about 6:40 pace with about 1M of sub-6:30 thrown in when I could tell the path was safe.  Overall a good easy run. 

Now off to have fun with the kids on our day off together.  We went shopping for Valentine's candy (50% off!), recycled, played Laser Tag as a family, did some quick shopping and got treats, then came home and rested and watched Kami's movie from Valentine's while the kid's played with the neighbors. 

It was a great weather day (sunny, 40 degrees) so I went back out for a short 3 miler in the later afternoon.  2 minutes after staring my run, the sun went behind the clouds and it cooled off some, but it was still nice enough for the first shorts run of 2010!  I ran into Kurt Wells and chatted for a few minutes and finished off my run in 20:00 (1 slower, 2 slow MP). 

8M early this morning in warmer and clear and calm conditions.  My left leg was pretty tight and I was having trouble just waking up, so this was a very slow paced run in 1:06.  Just getting in the miles...(Tornado)

4M in 28:37 out on the desert in cold and freezing mist...yuck.  A crappy running day altogether.  (Trigon)

4:30am...7.5M in 58 minutes and change...cold...freezing mist...sucks...I want warm weather and sunshine!  (Tornado)

Short on time at lunch today...3.1M in 19:25 (crappy 6:15 average) on a cool cloudy day.  GI issues again during the run, dang!  (Trigon)

Deja vu...7.5M in 58:16 on slightly snowy pathway at 4:30am.  First few miles really slow as I tried to wake up and get the muscles warm, last few faster (still slow) to bring the avg. pace down and try to practice putting some power in my stride.  Last 1.5M felt the need for a pit stop and so I cut it short to get home in time.  (Tornado)

A beautiful day at lunch...sunny, wind out of the north and warmer (35 degrees)!  1.75M easy warmup then 6x0.5M repeats with 0.25M recovery.  Splits on repeats (odd numbers with a slight tail wind, even with headwind that seemed tougher than expected): 1-2:55, 2-3:00, 3-2:51, 4-2:58, 5-2:54, 6-3:00.  The repeats felt fairly easy and controlled, but I don't think I could have run much faster today (power felt the best in a while!).  1.75M back to building chasing Dan and trying to catch him (I did right at the building, he was running fast!).  Overall 7.75M on a day for some vitamin D in 52:16.  (Trigon)

Tired this morning, hard to get out the door at 4:30am to face 8 degrees temps!  6.2M in 48:46 for an easy recovery paced run.  (Tornado)

6M in 42:20 on a clearly sunshine day...but still pretty dang cold!  Nice easy pace (7:03 avg), just to keep the mileage up and legs moving.  Feeling better than yesterday afternoon (got back to my office and I felt totally lethargic and spent, almost went home sick!).  (Trigon)

When I got up, it was 3 degrees outside so I waiting until 10am to go run with Dan in the sunshine when it warmed up...to 13 degrees!  A cold day for a long run, especially running north into the light breeze.  My stomach was sour for nearly the entire run which made it rather unpleasant.   Started easy with Dan and ran 7:30-7:45 pace with about 5 0.5M or so pickups at MP (6:00-6:25).  At 12.5M we split up and I ran the rest of the way home at slow MP to end the run in 1:46:46 for a 7:15 average pace on the kind of progression run.  Now to try and warm up.

It was 4 degrees when I woke up, so I decided to wait until the afternoon to run.  We took the family to the gym so my wife could workout while I swam with the kids.  I ran home for a total of 5M in 34 minutes in warmer (28 degrees) sunny temps with a slight north wind.  Overall a good easy run to start the week.

Now off to celebrate my Dad's birthday with him!

It was -2 degrees this morning, no way I was heading outside!  Went to the gym for a tempo workout.  1M at easy (6:40ish), 0.25M mile at a slow MP, then hit it hard for 4.75M at tempo between 5:18-5:46 pace.  0.25M cooldown at a 6:20ish pace to finish off the 6.25M in 37 flat (5:55 average!).  A good workout, effort felt most easy and wasn't pushing too hard during the run.  Met Marlin (new to the blog) and chatted for a bit.  (Tangent)

5.45M recovery run around the greenbelt at lunch on a sunny but cold day.  Nice and easy in 40 minutes flat for a 7:22 average, with the last mile being the fastest.  Left hammy was a bit stiff to start but much better by the end. (Trigon)

0 degrees outside this morning, time for another TM run.  1M easy w/u, 6 miles at MP between 6:24 and 6:18 for a total time of 44:50.  Really sore from the runs yesterday.  (tornado)

A very busy work day, no time for a lunch time run.  Probably ok due to my soreness this morning and trying to cut back a little to start a bit of tapering for the upcoming marathon.

It was cold outside again this morning and I just wasn't up for bundling up, so I hit the TM at the gym.  Once again the slow, fat walkers were using all the TM's under the fans so I got the one closest to get some air movement.  

1M w/u, 6.5M at MP including a 5K at 5:55 pace in the middle of the run.  Last mile I slowed up for 0.5M then progressed up to a 5:39 pace to finish off the run in 49:10 for a 6:09 average pace. Run felt really good, no stiffness at all today.  (Tornado)

No lunch run today due to busy day at work again.  I am not concerned as I will hit my mileage goal during runs the next 3 days. 

Warm this morning...26 degrees!  Isn't that sick that this is considered warm!  With the warm and cloudy weather we had some snow which made the streets and pathway really slick this morning.  The north wind also added a bit of a chill so it was an easy 7 miler this morning in 55:27 while really watching my footing.   Hoping to get a good lunch run in today as well.  (Fireblades)

6M around the river on a cool day with really slick pathways.  Ran 5M with Dan then did one more loop around the park for a total time of 45:20.  Nice easy paced run (couldn't really go faster if I tried/wanted!).  (Trigon)

Slept in and went for my run after taking the kids to school.  Ran through Snake River Landing, short loop on the greenbelt and back home with and extension down Sunnyside to finish off the distance.  2M easy in about 7:15 average then I picked it up into marathon pace range, starting with an easy 6:30 mile and progressing up to 6:07 for my fastest mile (6:10 for mile 10).  Easy 0.5M cooldown back home to finish of the the run in 1:08:30.  Nice run to finish off the week and just have an easy run tomorrow before starting the real part of my taper.  

11.2M run with Andrea and Lynette on a cold and clear morning.  It was about 23 degrees with a light breeze from the north.  Mostly easy with a couple of faster 0.5M intervals at MP for an overall time of 1:27:15.  Nice end to the week.  Now off to have fun playing today with the kids.

8.1M on a cold but very sunny Sunday morning in 56:46 (7:01 average).  More mileage than usual for a Sunday and a bit harder as I am front end loading this week for my taper for next Sunday's marathon.  

Had a great time with the family roller skating at the skating rink yesterday, I didn't even take a hard fall!

Figures, my first taper day (no doubles) and it is 32 degrees this morning.  Hopefully that means a nice warm lunch run...maybe even in shorts!

Overcast and cool at lunch today for my last hard run before the race.  1.75M easy warmup with Dan S. then intervals:  4x0.75M and 1-0.5M with 0.25M recovery.  Times: 1-4:03 (good!), 2-4:19 (yikes), 3-4:08 (ok!), 4-4:17 (gulp!), 5-2:39 (right on!).   The 2 even intervals were against a modest headwind out of the north, but it shouldn't have slowed me as much as it did, I suspect I let my form go bad.  Overall happy with the effort and resultant pacing (between 5:17-5:48/mile).  Finished off a total of 8.25M back to the office in just under 55 minutes. 

Now, as a point of comparison,  I was happy with 2:39 for 0.5M.  Nick Symmonds just ran the 800m at the US indoors in 1:48...Now that is cookin'!!!  I ran a 4:03 1200 (0.75M), Leo Manzano ran 1500m in 3:49...dang!   If only to run that fast...

My left leg was sore this morning after yesterday's intervals.  Really easy early this morning on a cold but calm day.  6M in 51 minutes, my leg felt better as the run progressed.  Only run today to rest up.  (tornado)

Slept in until 4:30am and went out for an easy 5M in warm temps (38 degrees) and a light rain.  I was pretty wet by the end of 1M, but then the rain let up a bit for the rest of the run.  Left leg feeling much better (lots of stretching and using The Stick) during this run.  Ran without a watch, but time was around 38 minutes.  (Tornado)

I have been getting a little worried the last couple of days as my left leg has been twingy...ITB, groin, hammy all tight or tender.  So I went for my planned lunch run today with a little hesitancy.    But, my leg feel 100% better after the run, yeah!   4.75 in 33:39 on a nice mild day which is close to the projected race conditions on Sunday...42 degres, light wind, mostly sunny.  I ran in the same level of clothing I am anticipating for the race, shorts, long sleeve tech shirt and no gloves and did fine (hands a bit nippy but not bad).  I will wait until race day to decide on long or short sleeve shirt with or without my arm sleeves.    Feeling much better after the run!

Bonus, just checked my airline reservations and I have the first class upgrade from SLC to Baltimore...flying in style with food and beverages and big comfy seats!  The benefits of Medallion status are few, but this is one of 'em!

Most likely last run before the race on Sunday due to travel tomorrow.  I wanted to test the weather/clothes factor today so I again wore shorts, long sleeve shirt and light gloves in cool (35 degrees with a gusty wind out of the north) cloudy and windy day.  Temp was ok, legs were fine and hands were a bit nippy but not bad.  Right now forecasting 35-45 at race time with sunny skies and a NW wind of about 10MPH so this was a good test. 

3.25M in 21:38.  2M easier (6:40-6:55), 1M at slow MP (6:20) then easy back to the office.  A good run on  kinda crappy day.

Looks like last year's champ (2:40:30ish) is returning, so I will have at least 1 person to run with on Sunday.

I made it to Baltimore and got to the expo/registration about 15 minutes before they closed for the night.  All set, now for a good night sleep (I wish!).  Watched "Blind Side" on the plane and read the story in Runner's World about Scott Jurek for some inspiration for the race.  Hope it works.

A really good race for me today and I want to thank God for my strength and focus today!  Finished in 2:40:18 for first overall and I believe I broke the Masters' course record! 

A really well supported smaller race with great swag (a tech shirt and a great gear bag).  The race starts and ends at the same place (a local high school) with lots of parking and a warm place to wait until right before the start.  I sucked down a PowerBar Gel, did a 2 mile or so warmup (about 14 minutes) then got to the starting line.  A beautiful day for a race, high 30's to low 40's and lots of sunshine.  A good breeze out of the northwest made from mile 8 to 19 a bit harder but easily manageable.

My strategy for this race was different than most of my others as I wanted to run even splits so I went out a bit easier and it paid off as I had gas left at the end of the race to maintain a decent pace (not slow a lot like other marathons).  Fueling was good through the race using th PowerBar Gels so that added to the strategy.  I ended up running the first half in 1:19:45ish at the official HM mark and the second half in 1:20:40ish so not too bad, I think I could have done a bit better in those last 5 miles if I knew I was being pushed more. 

I went out at about 6:10-6:12 pace for the first 5-6 miles and ran with a HM guy (Sergio Flores from Logan!!  He lives in Baltimore after playing professional soccer.  Thanks for the company and taking the wind dude you were a big help!) which helped a lot.  Up to 6.5M I was in second place then I hit the downhill 0.5M section hard and kept pushing back up the hill after the turnaround and dropped second place for good (ended up just under 4 minutes ahead at the end).  Sergio was great taking the wind until the HM split and he took my sleeves for me so I could pick them back up from him at the finish (he ended up in 4th place!). 

After that, it was really lonely and windy and it felt like uphill the whole way until the turnaround at 19M.   At the turn around I saw that I was up on second place by about 0.75M and I was still pulling away based on how he was running, so I might have mentally relaxed and lost a few seconds per mile.  On the way back I realized it wasn't quite uphill but good rollers.  At mile 24 my left calf started twinging so I had to back off to about 6:12 pace to the finish but that is much better than I have ever done (except SGM!).  I came through the finish and for the first time in my 3 wins broke the tape!  I am very happy with the result, would have liked sub 2:40 but will take this time and the win (a old guy from Idaho wins a marathon in Maryland...go figure!). 

Overall very happy with the result and I believe I ran dang close to even splits (I will check the GPS soon to verify).  I even had a chance to shower after the race before the awards then stuck around to chat with the other runners (including the women's winner and Sergio and a 68 year old who ran a 3:24!).  Nice plaque and $$$!! 

Now off to enjoy the afternoon and the nice day (looking for souvenirs for my kids). 

Splits:

1-6:04

2-6:12

3-6:15

4-6:10

5-6:06

6-6:00

7-5:42

8-6:05

9-6:02

10-5:57

11-5:54

12-5:57

13-6:02

14-5:58

15-6:06

16-6:05

17-6:04

18-6:04

19-6:07

20-6:04

21-6:05

22-6:12

23-6:12

24-6:13

25-6:11

26-6:16

0.2 (0.35M on GPS)-2:10

Recovery day!  Slept like crap last night...legs hurt, stomach hurt, finally got to sleep and slept until about 7am (very late for me). 

Time to kill today until I pick up a colleague and head to our meeting location.  Beautiful day here in Baltimore, too bad I am too sore to go for a run!   I ended up going to downtown Annapolis and walking around for a few hours and spending some time just chilling on the docks by the bay.  Afterwards, went to a HUGE outlet mall to look some more for stuff for the family.  I will count all the walking as 2M easy recovery. 

After a good night of drinking with the boys last night, got up early to get in a recovery run nice and easy.  The first 3M sucked as my legs were a bit stiff and I had a side stitch I just couldn't get rid of.  After that, the stitch went away and I finished 7 laps on the high school track and ran back to the hotel for 6M in 51:08.

Off to a day of meetings that went ok.  The weather is fabulous so after work I had to go out in the 60 degree temps and ran 4M in 28 flat with no shirt on...another first for the year!  A highlight of the trip.  Then off to dinner and drinks with the fellas...

Oh, yeah, did I mention that I got to DRIVE a M1 Abrams tank today...now that was fun, what a rush.  Damn, that is what makes me like this job again!

7M early before breakfast and work.  1.25M to the high school, 18 laps of  the track and back in 52:18.  Nice and easy on a cool but pleasant morning.  1 more day of work then heading home early tomorrow.  

Finished up with work meetings then headed to the hotel by the airport.  It is a beautiful day outside (55, no wind, partly cloudy) so I decided to get a run in as I don't know if I will get one tomorrow.  5M in 39:40 on the BWI trail.  Nice, now I am excited to get back home.

Got up early to get the airport to check in bags then did 2M of walking up and down the terminal before boarding the flight (first class again!).  In SLC, walked 2M miles waiting for the flight, so I will count this as 2M easy. 

After getting home, I went for a mile run with my son who did it in 9:40, then I finished off 5M in 40 minutes on a sunny, cool and windy afternoon.  It is good to be home!

I slept in and went out around 7:15am after Kami got back from spinning.  Cool temps, sunny skies and no wind!  Nice and easy 7:43 average pace for the run in 1:17:22 for 10.05 miles.  Now for a day with the family.  

11.12M this morning in 1:30:37.  Most of the run was with Rob (robpod) and Andrea in cool, cloudy and mostly calm weather.  Nice to get out and run with good friends.  My left leg is a bit tight, especially the calf and achilles so I will watch it, stretch and massage and maybe take tomorrow off (busy day at church and with family anyway).  

5M early before a long day at church in 37:50 on a cool morning.  My left leg felt a lot better than yesterday!  Long day at church (9am - 4:00pm) dealing with a lot of controversy and turmoil right now in our congregation.  Good meetings, but now I am really tired.  A busy work week again this week but looking forward to the fun on Friday with my buddy Kevin!

6M in 48 minutes at 4:30am on a cool but calm morning.  Just easy, legs feeling good.  (tornado)

6.25M around the greenbelt at lunch in 44:54.  Beautiful weather, sunny, light breeze and about 40 degrees.  Nice day to run in shorts, long sleeves and light gloves.  Left leg a bit twingy but not bad.  Nice and easy with the last mile as the fastest (6:57).  Overall a really  nice run.  (Trigon)

4:30am, 7M easy in 57 minutes on a cool calm morning.  I have been getting a light stitch in my right side the last couple of runs that doesn't hurt but is noticeable, not sure what is causing it. (tornado)

5M in 35 minutes on a nice day on the desert.  It seems that the side stitch happens when I run slowly, so I guess I need to pick up the pace!  (Trigon)

7M in 59:21 at 4:30am on a cool calm morning.  I felt old today, everything felt a bit sore and I got the stitch in my side again.  Got the run done and that is about it.  

Heading to Vegas today for work meetings then my buddy's bachelor party this weekend!

No run after work, spent St. Patty's day on the strip with co-workers.

7M before work on a warmer morning.  Ran down to the watershed and back.

13M after work.  Ran through the watershed park a lot to get the mileage in.  Got back to the hotel right before the windstorm hit (60 mph winds).

10M before work meetings on a nice warm morning through the watershed park again.  After work, spent time looking for souvenirs for the family then checked into the hotel (Vdara...nice!) to await Kevin, Scott and Corey.

Picked the boys up from the airport, back to the hotel to get ready for the night.

As the saying goes, what happens in Vegas stays in Vegas (good thing...bad night).  Kevin better have a great marriage to make up for this night!

No run.  Got up (with hangover) to get to the airport in time.  Got home in the early afternoon then a busy day with the family.  Dang am I glad to be home and out of that town. How anyone lives there, I have no idea.

No run today as I am still recovering from Friday night (finally feeling better), but mostly because I have a busy day at Church again today and have plans for family activities. 

7M in 57 minutes on a warmish (39 degrees) but very windy (30 mph) day.  Nice and easy and early before getting on a plane to Detroit.  I am tired of traveling...(Trigon)

5M on the TM at the hotel in Detroit because it is nasty outside (wind, rain, cold) in 32:15.  1M easy, then 4M starting at slow MP and progressing up to 5:52 pace.  (tornado)

6M in 40:30 on the TM at the hotel because I didn't feel like facing the dark and the cold outside this morning.  Off to a long day of meetings. 

7.5M at 7:06 pace on a nice evening after finishing up a long day of meetings.  Fly home early tomorrow (and glad to be home). 

5M in 33:30 in the later afternoon after returning from Detroit.  I am glad to be home and see the family!

6M very slow this morning, but good to be running in IF again.  Will get out again at lunch. (tornado)

6.5M in 44:15 (6:48ish pace) around the greenbelt on a cool overcast day.  I wasn't sure if it was going to rain or not but it held off.  Easy paced run and was actually outpaced by Dan S today...his training is looking great for Boston!  (Trigon)

Slept in and didn't hit the road until about 6am. I ran 9M at a 7:35 average pace on a cool and windy morning. Started off slow (8:30) then sped up to 7:15ish pace for several miles. I went out for 3M after dropping the kids off at school in 22:50.  Now off to Boise for the weekend.

8M run in the Boise foothills with my buddy John.  Great trail run, I haven't done that in a while.  Nice conversation and good times climbing the hills n 1:03. 

Kami did a 27 mile bike ride while I took the kids to the discovery center.  Then we did some shopping before taking the kids to "Diary of a Wimpy Kid"...good movie!  Dinner, shopping, swimming in the hotel pool...a great family day!

8M in 59:22 from the hotel through the neighborhoods on a warmer but windier day.  Had to stop for a pit stop but otherwise a good morning run before the family got up for the day.

Kami is doing another ride with her friend Jennifer today (35+ miles), then taking the kids to the Zoo and a bit more shopping to finish off the family weekend in Boise.

The Zoo was fun, did some quick shopping then had dinner with friends and a family dip in the pool to finish off the day.

8M on a very warm but windy morning through the neighborhood from the hotel. I was way overdressed and ditched the vest/gloves/earband on a fence for most of the run.  Heading home today after some last shopping stops.  A great family weekend away!

It was really crappy outside all day today, so I slept in, went to work for half a day then came home.  After playing some Wii with the kids, I went to the gym to hit the TM while they went for a haircut.  

1M warmup in 6:40ish then a 7M tempo run progressing up to low 5:00 and high 4:00's for some of it to finish 8M (including w/u mile) in 47:35 (5:57 pace).  Then I got a drink and did 2 more miles easier to finish 10M in 1:00:35.

The guy on the TM next to me kept looking at my pace as I sped up and then looking at me, talking to his buddy next to him then he got off shaking his head after I had finished 3M...he, he, he...come on back for the rest of the run!  Off course, afterwards I could feel the workout and really needed fuel and water! 

Picked up my son from the stylist then we played more Links Defender on the Wiii...we kicked some butt!

6M recovery run early outside in good weather in 48:47.  Legs a bit sore from yesterday and my wife had to work so I just put in an easy 6 miles.  Hope to get another run in at lunch out at the site.  (tornado)

4M at lunch on a decent running day in 29:15 for another easy recovery run.  (Trigon)

My quads are still really sore from Tuesday's tempo workout.  I got up a bit late and had to be back early so Kami could get to work so I only ran 4M in a light snow in 34:44...ouch!  I will try to go longer at lunchtime today.  (Tornado)

8.1M in 59:30 on a day that was actually better than it looked.  When I first started, it was snowing, overcast and windy, but the temperature wasn't too bad.  After a while, the snow let up and the sun actually came out at the end of the run.  My quads were still burning at the start of the run but feel much better now afterwards. 

6M early this morning on slick pathways from the snow and ice last night in a leisurely 47:39.   Legs feeling a bit better.  I will get another run in at lunch before the storm and wind that are predicted hit later today.  Tomorrow's run is questionable...sustained 45mph winds with gusts to 60+mph!  (Tornado)

8M in 58 minutes flat around the greenbelt at lunch today.  Very windy (especially heading out) with ok temps and mostly cloudy conditions.  7:15 average isn't bad for this weather and I wanted to get a bit more mileage today as I am uncertain about tomorrow's run.  (Trigon)

13.1M in 1:45 with Jon Allen and Andrea on a nasty windy, cold day.  The wind was really strong out of the SW, so we zigzagged through the number streets to take advantage of the windbreaks.  The streets were getting more slick as the run progressed and the windy got worse and the temps dropped so I was happy to end the run at 13 miles.  Even my PowerBar Gel Blasts were hard to get down (but helped on a nasty cold day).

Now, we'll see if the Easter egg hunt for the kids actually takes place this morning in the nasty weather!

5M on a glorious morning.  Woke up with the kids to see what the Easter Bunny had brought them then went out for an easy 5M in 35:51 before going to church.

 Happy Easter...the Lord has risen, He has risen indeed!

7.5M in 57:50 on a warmer but rainy morning.  Got up early to get the run done before Kami went to spinning class.  Staying home today with a sick daughter, but will try to get another run in when Kami gets back from work later today.

6.5M up and down the Sunnyside hill after Kami got back from work and school was out.  It was nearly 55 degrees with a light breeze and decent weather at 4pm for the run.  I forgot how good a climb this road is...slow up, fast down for a total time of 43:15 (7:50 up pace, 5:40 down pace).  Glad I went when I did, as it is now snowing hard!!!

I woke up to 3 inches of new snow and windy conditions...TM time!  It was super slick outside so I am glad I didn't try an outside run this morning.

6.5M at an average 6:28 pace, 3.5M just over 6:30 pace, 3M under 6:25 pace.   Nice easy run...looking forward to warm weather in 2 days!  (Tornado)

6M in 42:22 on a surprising nice day at lunch.  Warm with a light breeze and sunny, so I nearly was overdressed.  Retired my Trigon Ride 2 and used my Ride 1's (out of retirement after a long rest!) today as I thought the pathway would be full of puddles, but it wasn't.    Good lunch run!  (Trigon Ride 1

No run today. Decided to sleep in before a long travel day with the family and gave myself permission to have a day off...I think I needed it anyways. 

Made it to Melbourne, FL with no really issues.  Checked in to the hotel on the beach...in nice warm weather.  Found out we forgot a couple of things (tie for me, Kami's hat) and I lost the key to our check luggage!  Had to make a run to Walmart at 11:30pm to buy a hacksaw to cut it off...thanks Kevin for the hand late at night!

Got up early and ran 10M down and back route 1A1 along the beach in great weather..warm with a slight breeze.  Nice and easy after the long day yesterday and a short sleep so the time wasn't fast (1:16 and change).  But a great warm run! 

Sunrise on the beach...perfect.  What a view from the lanai in our room!  Now off to breakfast with Kevin and Jeana (groom and bride for this weekend's nuptials) and a day on the beach with the kids!

I slept in and only got a short 5.1M run in before taking Kami to the other hotel to exercise (our hotel's room is under rennovation) while the kid's and I played on the beach and in the pool.  

Spent the day at Kennedy Space Center, then came back and played on the beach.  I did 1.25M on the beach barefoot, that was fun.  A fun busy day!

10.75M early up and down A1A, then 3.5M on the beach barefoot while then kid's played.  Then we spent the day at Kevin's wedding and played more on the beach before finishing the day with the folks for a few last drinks.  Good day!

10.1M on A1A in 1:14 early with the last 0.5M at slow MP.  Another beach day or back to KSC...ah, choices!  I want to do another 4M on the beach later today.

No beach run today as we spent most of the day at the KSC on the tour...great time, cool place!  Got back to the hotel and spent a little time on the beach until we started seeing lots of jellyfish, including some really big ones, washing up on the shore and it really freaked out the kids...so to the pool it was!

11.1M at just under 7:30 average pace early up and down A1A on another nice warm morning.  Last day in Melbourne, so we plan to enjoy some beach/pool time then some more time with Kevin and Jeana before our early flight home tomorrow.   I might try for the beach run today that I didn't get yesterday.

3.5M barefoot on the beach in wonderful temps and sunshine...I love Florida!!!

No run today, a long day of travelling.  Got up at 4am Eastern and didn't get home until 7:15pm Mountain time!!!  We are one tired family.

Up at 4:30 for an easy 6M in 47 minutes...still tired but glad to be home.  (tornado)

5M at lunch in 31:40 on  a beautiful day...sunny, nice temp and a slight breeze!  (Trigon)

Estimated 1 mile of running while referreeing my son's first soccer game of the season tonight (they won 3-0!).  Great job, boys.

7M is 54:50 early on a nice morning prior to Kami going to work.  Just easy as I am still kinda tired from the travel on Tuesday.  Planning an interval run at lunch today (1/2 miles) and a 20 miler on Saturday morning to finish off the week and try to get ready for Ogden.  (tornado)

What a gorgeous day at lunch...sunny, 60 degrees and a light wind, just awesome!  1.75M warmup to the river front road on the greenbelt then started my 6x0.5M intervals with 0.25M recovery.  1-2:35, 2-2:46, 3-2:43, 4-2:46, 5-2:49, 6-2:52.  Not really as fast as I wanted (except the first one) and I had a little right hip twing on the last two so I slowed a bit but at least I got some speedwork in my training.  Finished off with a 1.75M recovery back to the office for a total time of 50:53.  (Trigon)

Out the door at 4:20am for an easy recovery run.  Tired and a bit sore (hips, knees) for the first 3 miles then I finally felt like I was into the run.  6.2M at a very easy pace (too slow to write down).  Another easy run today before a long run tomorrow morning.  (Tornado)

6.3M in 46 minutes on another beautiful day at lunch...60 degrees, sunny and a light breeze.  Another recovery run in prep for tomorrow's long run (early before a church meeting...and on our 17th anniversary).  (Trigon)

Got up early and out the door at 5am for my 20 mile run.  It was 50 degrees and beautiful for a long run.  First 10 miles in 1:14:25 then stopped at home for a pit stop and PowerBar Gels and water.  Out for the remainder through Snake River Landing and around the greenbelt.  Finished the second 10.1 miles in 1:09 and change for an overall average of 7:12 which included the really easy first 5 mile warmup.  Felt great throughout, a little tightness in the left ITB at the end but no worries.

 Then back home for a shower and breakfast before a 3 hour meeting at church, then to the bike shop with Kami to fit her to her bike better, pick up the kid's from the museum and lunch.  Got back home to do some yardwork then off to a surprise birthday party for a friend after dropping the kids off at my parents for the night so Kami and I can go out for our 17th anniversary!  A busy but fun day!

7M on a beautiful morning in 50:27.  Nice and easy to start then picked it up at the end to run a slow MP.  My right hip had a bit of a twinge which made it hard to put power into the kick and felt like I was running with a hitch in my step.  Will try to stretch it out to see if that helps.

4:30am...7M easy, but picked up the pace to run sub-7:00 for the last 2 miles for a total time of 54:15 on a nice morning (38 degrees, no wind).  Can't wait to see the results of those running Boston today (go Dan, Reed, Walter, Jim, Dave, etc.).  (tornado)

6.5M at lunch in 42 minutes on an awesome day...65 degrees, sunny, light breeze.  Started off slower and easy with Pat for the first 1.5M then picked it up for 4.25 MP miles averaging between 5:58 - 6:10.   The last 0.75M I slowed to just under 7 minute pace to cool down.  Great run today...motivated by my good buddy Dan who just ran 3:20:15 at Boston for a 7 minute PR!

4:30am, 42 degrees...6 miles slow (49 minutes).  Really tired this morning and I don't think I woke up until about 2.5 miles into the run.  Try to get 5 miles at lunch today.  (Tornado)

5M on the desert in beautiful weather again (supposed to change tonight!).  3M relatively easy, then I picked mile 4 up to MP and mile 5 at around 5:50ish for an overall time of 33:07 (6:37 avg.).  (Trigon)

Supposed to get my Brooks Defyance 4 Test shoes in the mail today to wear as part of the Lab Rats program.  Only run in Brooks shoes once (Adrenaline...to heavy and bulky) so this should be fun!

My alarm didn't go off this morning so I got an extra hour of sleep and got out the door for my run at 5:15am.  Ran some of the time in a light rain, but it was warm out so this wasn't a problem.  Because I was running late, I tried to push the pace for my normal morning run and finished in 43:17 with the last 2.2M at MP.  Good run, felt great!  (Tornado)

5M out on the desert at lunch in between rain showers on a gorgeous day (54 degrees, sunny, light breeze) in 31:55 (6:23 avg).  Pace felt very controlled and easy and good quality lslow MP run. (Trigon)

7.5M at 4:30am in a steady rain but warmish (46 degrees) in a total time of 57:29 (7:40 avg. pace).  Kinda pleasant being out there in the rain, it let up a bit in the second half but I was still pretty wet when I got done. (Tornado)

Went out at lunch and ran with Rob (robpod) in the wet and windy weather.  Cold and soaked by the time I got down, but it was fun running with Rob!  6.2M in 46 and change.  I was hoping to run in the Brooks Defyance 4 test shoes, but didn't want the first run in them to get them totally soaked...I will save them for this weekend.  (Trigon)

Planning a good hill workout tomorrow (Sunnyside hill...I will run while Kami bikes it), followed by a 18-20 miler on Saturday and another hill workout Sunday to get a hard weekend of training in for Ogden.

Weather was a bit cool and wet this morning, so our plan to have Kami bike up the Sunnyside hill while I ran was scuttled, but I still tackled it.  Met Robpod at the start and ran 1 mile with him then took off into the fog (which was kind of nice so I didn't have to see the hill looming ahead of me.).  5.17M to the top in 40 minutes with mile 4 (a really tough bugger) in 8:05 pace.  Turned around and hit the downhill back averaging around a 5:35 pace then I tacked on about 2 mile cooldown at the end.   1400 elevation gain and drop in the main 5M legs (up/down) as shown on the Course Tool map (Sunnyside Hill out and back).  Total time of 1:22:12 for 12.1 miles. 

 I ran in the new Defyance 4 test shoes...like the weight, still deciding on the cushioning, support was ok but still need a few more runs to decide how the fit and overall feel is for me.

5:15am out the door for my 20 miler in decent weather (34 degrees, no wind and clear skies).  Kind of a progression run, starting out easy then picking up through the course of the run.  10 miles out and back on Sunnyside down to Ammon.  A quick pit stop and fueling with PowerBar Gel Blasts then back out for the second half.  Ran with Lynette and Andrea for a little bit but needed to pick up the pace.  Ran into Curt Wells and chatted for a bit.  Picked it up for the last 5 miles, but still not as fast as I wanted.  Stopped at home at 18 miles to shed a layer then finished off the last 2 miles and pushing mile 20 (tied for fastest mile with mile 15).  Total time 2:27:07 for a 7:17 average. 

The Defyance shoes felt really good today.  At first I thought the forefoot was a little to flat but they were actually pretty responsive.  

Family time today (taking Justin to a birthday party) and BBQ at friend's tonight (Robpod from the Blog).

I have been trying to fight off a head cold the last couple of days and it hit me last night.  Woke up stuffy and tired, but usually feel better after a run which was the case again.  8M progression run (8:13 to 7:13) in 1:00:55.  Feel better but head is still stuffed up and I have to travel tomorrow which will suck if I don't start feeling better.

4:15am out the door for an early and easy 8M in 1:03.  Left achilles a bit achy, not sure if this is due to the runs over the weekend or the new shoes.  It felt better after the run in different shoes so I will have to see after trying the Defyance again.  Off on travel again so this might be my only run today depending on our schedule this evening.  (tornado)

10 miles at 5:00am from the hotel...hills, hills, hills. Got done just as it started to rain. Off to meetings.

4M in 30 minutes after work and dinner along the river levee from the hotel.  Nice easy run to finish off the day.

6M in 46:39 early along the river levee, across the bridge and back and through my favorite neighborhood on the river (great old wonderful houses!).  More meetings today then an awesome hill run this afternoon!

8M hill run (3 miles uphill, 3 miles downhill, 2 miles of rollers and flat) in Devou Park.  Great workout in 1:01:43 to the top with a great view of the city.  Beautiful relaxation time after a long day of meetings.

5am out the door for a 7.1 mile run in 59 minutes flat.  Down the levee, across the river and to the top of the hill in the mother of all stair climbs (Mt. Adams Steps up to the Church of the Steps)!  Good early morning run, beautiful scenery and weather...not looking forward to the weather back home.

Meetings today then flying home so this is the only run today...want to be home with my family this travelling is getting old.

4:20am out the door for a cold, easy run in 47:45 down Sunnyside and back.  Left ITB was a bit tender this morning.  Hope the weather is good for a lunch run today...glad to be back home. (Tornado)

6.1M at lunch in 40 minutes exactly.  Ok weather, coolish, a spitting snow/rain and a little wind but not bad.  Started easy (right at 7:00 pace) and finished the last 3 miles in 6:30 or below for an overall average of 6:35.  ITB better but it was still there talking to me.  (Defyance)

A late night at church last night for meetings (and frustration) so I woke up a bit tired and had to get out early before my wife went to work at 6:30am.  Left ITB a bit touchy still and my stomach was not right from the start of the run.  11M down Sunnyside and back in cold and windy weather in 1:25:30.  A crappy run all around but at least I got it done. 

Got up early this morning and went out on a beautiful morning.  8.5M through Snake River Landing to Broadway and back in 57:15.  4M easy (~7:10 pace), then 4M at MP between 6:24 - 6:02.  Ran the uphill section at a 5:35 pace (in SRL) then 0.5M cooldown back to the house.  A much better run than yesterday and a good start to my roll back week to get ready for Ogden.

4:30am...6M in 46:39 in cool and windy weather.  Just a normal easy early morning run.  (tornado)

6M at lunch in a hurricane in 41:09!  The wind was crazy strong and seemed to come at you from almost every direction.  Just got 'er done though I wish it had been nicer to try and get some speed work in.  (Defyance)

1M while referreeing my son's soccer game last night...I was sweating by the end!

4:30am...almost went to the gym as I thought the wind was going to be nasty (we had 60 mph gusts throughout the night) but when I went outside it was actually pretty nice.  6.5M in 51:17 for a nice easy run, my knees were a bit sore at the start of the run but were not bothering me by the end.  Looking to be a nice day today assuming the wind doesn't pick back up.  (Tornado)

4.5M at an average 6:02 pace (first 2 miles sub 6:00 then had to battle wind all the way back) on a beautiful day...sunny, 40 degrees and a breeze.  Nice run though I was hoping for a bit faster.  After I stopped and was walking back the building I got a bit light headed...time for fuel!  (Defyance)

4:30am...6M in 47:30, slow and easy on a cold morning (23 degrees!).  Nothing special, just getting in the miles. (tornado)

4M at lunch on a cool and windy day in 26:12 in between meetings so I didn't have much time.  (Defyance)

1M while refereeing my son's soccer game...they played great against another good team and won 2-0.

4:20am...6M on a cold (28 degrees) and very windy morning.  For the last 2 miles I had to deal with a freezing rain that really stung when it hit my face and eyes.  The weather isn't supposed to improve today so I will see if I actually feel like getting out at lunch today.  (tornado)

I didn't have much time at lunch so a short 3 loops around Freeman Park plus a little for a 3.5M run in 23:20 for a 6:40 average.  Only in Idaho...I had sunshine on me and it was snowing!  Cold windy conditions but I was overdressed.  (Defyance)

I slept in today and went out for my last longer and harder run before Ogden after taking the kids to school and letting it warm up a bit.  The sun was out and it was cool but not bad so I got to run in shorts and long sleeve shirt.  1M easy (7:00) then I hit the rest at slow to moderate MP (6:20ish to 6:10ish) running through Snake River Landing and doing the rollers 4 times.  10.2M in 1:04:52 (6:21 average) for a good run.  

Busy day with Kami and I am getting a massage this afternoon which I hope helps loosen up things. 

Likely my last run for the week as I have an all day Scouting activity with my son tomorrow starting at 6am!  

Today was a total "Dad and son" day.  Got up early to get to the Scout Jamboral in Blackfoot with his den.  Later in the day, we went to dinner and went to see "Percy Jackson and the Lightning Thief" (since he just got done reading the book).  Overall a great day to focus on my son...and no running.  It was nice to have the break and just have a great time.  

6:00am out the door for early taper week run.  I am not feeling too sharp and didn't finish this run too encouraged.  1M warmup in 6:46 then into MP miles...not nearly where I wanted them.  Only got between 6:20 and 6:02 (progressing to mile 6 as the fastest) then a 0.25 cooldown for an overall time of 39:54.  Just didn't feel like I had another gear and my form didn't feel efficient (I felt like I had to concentrate too hard to keep easy running at MP).  Hopefully the taper will leave me refreshed for Saturday. 

7M on a wonderful day at lunch...50 degrees, light breeze and sunshine (calm before the storm that is coming in tonight!).  1.5M easy warmup, then 0.25M at 5:50 pace before starting into4x0.5M repeats.  Times on the repeats:  1-2:41, 2-2:38, 3-2:43, 4-2:43.  Felt pretty good, form felt great and the effort was manageable but hard.  Thought about a couple more, but decided to let my body rest.  I did another 0.5M at MP then ran back to the office with Dan, including a sprint for about 0.2M to the end peaking at a 4:42 pace.  Overall time of 46:30 for the run.  Now full on taper!

5M in 36:38 (7:20 pace) on a decent day for running...50 degrees, overcast and a light breeze (I got in just before the rain started).  Nice easy recovery/taper run. 

Ah, taper madness!  4M in 28:28 at lunch on a warm but overcast and windy day out on the desert.  Phantom taper pains in left knee and right hip at the start but totally gone by the end of the run.  I picked it up the last 1/2 mile to focus on form, turnover and power and it felt nice and relaxed.  Looking forward to Saturday now!

My traditional day off rest 2 days before the race just to let things relax.  Easy short run tomorrow before heading down to Ogden for the race on Saturday.  Feeling good, the niggles are not there now and everything feels loose.

1 mile walk in the park at lunch just to get out and enjoy the beautiful day and keep things loose.