Philippians 4:13

Went to the gym with the entire running group and other friends...10 marathon runners on the TM's at the same time, we had the entire left bank...Deborah, me, McKay, Lynette, Andrea, Curt, Alana, Shannon plus Marlin and Mauri on a couple of the others.

Most fun and longest I have gone on a TM!  15 miles in 1:36:50 with no head phones as we were chatting and calling out challenges to the group for the entire run.  Each runner would take a turn calling out a training interval (usually 1-2 miles) that each of us would run at our respective paces...is was like a spinning class on the mills!   Had a great time and the run went by extremely quickly and lots of fun!   A great start to the year and a run we all vowed to repeat more often during the winter training season!  Last longer run before the marathon on Jan. 16th.

5 miles untimed outside in 10 degrees so I bundled up. Slept in until 8am and didn't get out until 11:30.  Day with the family playing Wii and watching a movie on the last day of Christmas vacation.  

-9 degrees outside this morning...headed to the gym.  I ran 6.5 miles, 2.25 miles at easy pace, 4.25 miles at MP from 6:18-5:56 (last mile the fastest).  Good start to the first work week of the new year...now if it could only warm up outside!  (Launch)

No lunch run today due to work issues, plus it was -5 degrees outside (-15 with windchill)...I was not going out in that!

4 miles on the TM in 27:40 after work.  (Ride Red)

8.5 miles at the gym at 4:30am.  4.25 miles easy running next to Marlin and talking about running and other stuff.  4.25 miles at MP between 6:22-5:49.  I had to stop at 5 miles for a potty stop...coffee! 

No run at lunch as it is freaking cold on the desert...-17 degrees when we got out there!

Early run at the gym this morning, it is getting hard to keep getting up at 4:15am.  8 miles in 51 miles (6:23 avg)., 2 miles easy, 5.5 miles at MP (6:22 - 5:52), then 0.5M cool down.  Only run today due to work conflicts.  (Launch)

Got up a bit earlier and got to the gym by 4:15.  Speedwork day..ugh!  1.5 mile warmup then 6x0.5M intervals with 0.25M recovery.  Pace on intervals: 5:39, 5:33, 5:27, 5:18, 5:15, 5:00.  0.5M recovery then 0.25M at 4:55 pace.  Finished with 1.25M at 6:07 pace.  Overall time of 48:55 for a 6:07 average.  

Only run today due to work conflicts.  

Got to the gym at 4:25 for my morning run and to meet Curt, and he was already nearly 3 miles into his run...talk about an early morning!  Good to run with Curt and chat for part of the run today, hopefully outside tomorrow morning, right Curt?

2 miles easy warmup then 6 miles at MP (6:22-5:49) and 1 mile cool down for a total of 9 miles in 58 minutes flat.  Good run except my left big toe is a bit sore, feels like a blister after discovering a hole in the bottom of my sock so the rubbing kinda starting hurting at the end of the run.  

Only run today due to taper and work conflicts.  Too bad, it is gorgeous outside at lunch time but just don't have the time during the break in my training course.

Kids are going to a friends house tonight for a sleep over so Kami and I have a date night!

Good outside run this morning with friends!  Ran with Lynette, Curt, Deborah and Gary and had some good conversation.  Also ran into Alana and her gal friends and 2 other solo runners...12 runners out on Sunnyside this morning!!   Mostly easier pace, but I did throw in some longer intervals (0.5, 1.0, 1.0) at mid to slower MP (6:10-6:25ish) to get the legs used to some faster pace.  Weather was good, about 20 degrees and no wind but it sure felt colder on the way back.

Day with the family focusing on reclaiming our house from the Christmas season decorations!

Day off for taper.  Spent the day with the family...church, shopping, organizing and declutering the house after Christmas, movies, games...fun!!!  One week to the race!

First, a shout out to two buddies who ran spectacular races this weekend in Orlando at Walt Disney World.  Pat Bragassa, my running partner here in IF, ran a 2:38 for 6th overall and 1st Master...awesome.  Sergio (sflores on the blog) ran an amazing 1:15:19 at the HM for a top 10 finish and new PR!  Congrats guys to very strong winter races!

Start of taper week, so this week with be front end loaded in miles and pace then backing off to keep the legs fresh.  On the menu today...tempo run!  2 miles easy warmup, then 5 mile tempo.  4 miles at 5:42, then the last mile at around 5:20.  1 mile at slow MP (6:22), then a cooldown mile for a total of 9 miles in 55 minutes.  Tempo felt good, controlled, working hard but not laboring.  A good sign for Sunday's race.

Oh yeah...Go Ducks!

4:30am...at the gym for another TM run in my taper week.  Met Curt dark and early and chatted a bit during the run.  1.5 miles easy, then 6 miles at MP, the last 3 at goal MP or better (6:03-5:36). 0.5M cooldown for a total of 8 miles in 50:25 (6:18 average).  Felt nice and easy once I woke up!

4:15am at the gym for my last "workout" run before the marathon (only 2 more runs before hand...5 miles tomorrow and 2-3 miles on Saturday).  2 miles easy, 4 miles at MP (last mile sub 6:00), 1 mile cooldown in just over 45 minutes.  Everything felt good for the run. 

Unfortunately my son woke up twice in the night throwing up so I hope he feels better before we travel to Arizona and I hope I don't get whatever he has!

5 miles on the TM at the gym this morning around 4:20am.  Nice and easy taper run in 35:23.  Nothing special, just getting the legs ready for Sunday's race.   No run tomorrow, traveling to Phoenix and hitting the expo in the afternoon and looking forward to enjoying the warm weather!

No run today, my traditional day off before a marathon.  Travel to Phoenix today and hit the expo this afternoon to grab my race stuff and check out the running gear.  Hope to run into PowerBar folks and Josh Cox to say hi.

Getting antsy for the race, thinking strategy all the time now...but can't wait to get in the 70 degree weather this afternoon (it is a ice rink here in IF right now!).

After a delay with the flight yesterday, we got into Mesa about 2.5 hours late but were greeted with 75 degree weather!  Headed straight to the expo to get race stuff (bib #9!) and check out the wares.  Unfortunately, got there too late to try and catch Josh Cox to say hello.  Went to dinner with the kids at Dave and Buster's so they could have some fun and made it to Rachel's house that evening.  Thanks for hosting us, Rachel, you guys are the best!

3.5 mile run around Fountain Hills with Rachel this morning enjoying the 50 degree sunny morning!  3.25 miles easy then some striders at the end (27:30 total time).  Feeling pretty good, getting a little antsy for tomorrow after going to the expo last night but ready to go!  Now for a day at the zoo with the kids and some relaxation tonight before the race!

Quick summary...2:43:37.   It was absolutely the best weather I think I have ever run a marathon in...50-60 degrees with a light breeze and partly sunny skies.  I ran well and felt good through the half, but miles 15-19 were very dark times.  I felt better by 20 miles through the finish, just couldn't get going again, running only 6:30-6:45ish.  Trading places with other runners from 20 through the finish, ended up 30th overall (27th male), 2nd in AG and 5th Master (Ken Pliska won the Master's title again in 2:33, such a strong runner).   Ran the first 10K in 6:01 avg, 10k-HM in 6:00 pace, HM - 20M in 6:19 pace, 20-26.2M in 6:40 average pace. 

Deciding to run this race with only a month of preparation and my lack of any real endurance work since November really showed up.  Too many miles on a TM didn't help, but it is a good start for the year to hopefully improve upon.

I am too old for this &^$%...now time for a beer and more pool time!  Back to the tundra tomorrow so time to soak up the sun!

Traveled back to IF this morning...sad to leave the warmth but good to get home and see my wife and daughter.  No run, letting my legs rest.  They actually feel pretty good for a day after, especially for flying in a cramped airplane.  

Take it easy this week then get back into the swing of things.  Keys to this years training:

1) More long runs with progression and fast finishes

2) Better speedwork and taking mornings off before hard speed days.

3) More 5-6 mile tempo runs.

4) Overall shoot for slightly less mileage this year.

5 easy miles on the TM at the gym.  It was warm enough outside, but very windy and slick.  Chatted with Marlin in between his 800's and talked with Lynette as well.  Legs felt great, a little tightness in my calves, but that's it.  Still take this as an easy week and start planning out a smart training plan for UVM.

10K on the TM at the gym this morning, still in recovery mode at and avg. pace of 6:52.   Warmish but slick outside due to ice and snow, so decided on the warmth and friendly surface inside today.

7 miles on the mill at the gym.  1.25 miles easy, 4.75 miles at MP, 0.75 miles easy with a 0.25M fast finish at 5:55 pace.  Good run, plan to go again around the greenbelt at lunch.  (Launch)

If you want a chance to win an autographed copy of Meb's new book "Run to Overcome", go to the following website (a blog of a friend of mine in Virginia):  

http://mile-posts.blogspot.com/

5 easy miles at lunch time around the greebelt. Cool, cloudy and a bit of a north wind.  Nice and easy talking with Pat for about 2 miles then we split off.  Just getting it done.  (Ride Red)

7 miles on the TM at the gym.  1.25 miles easy, 4.75 miles at MP (6:20ish), 0.5M easy, 0.25 tempo (5:27), 0.25M easy cooldown.  Nice early morning run, legs felt good (though my back is a bit still later on this morning).  (Launch)

5 miles outside in cold temps but no wind.  Achilles a little tight at the start but after about 0.5 miles felt better.  One of those weird dissociative runs today...don't remember much about the run and when I did think about my running it was like I was not there, felt like I was on autopilot and my body was doing its own thing.  Maybe it was a combination of the slower pace and cold...only had a few of these types of running events.  (Ride Red)

6am...11 miles with the group in 1:31 through 1-2 inches of new snow.  Achilles a bit tender this morning so this was just a really easy run in cool conditions.  Now for a day with the family and doing some housework to declutter from all the stuff we have accumulated over the years and no longer need to keep.   Justin's first indoor soccer game tonight too!

No run today, sick with the cold that my wife has had the last couple of days.  I don't know what is worse, the head pressure from the cold or the loopiness from the cold medicine. 

Skipped the morning run to continue to get over this head cold and let my achilles tendons rest.  Hope this is the last day of the cold...feeling a bit better but still stuffy and sneezy.

10K at lunch today on a partly sunny 15 degree morning.  Nice day for a run, no time as I couldn't get my Garmin to acquire so I ran without it.  Started to feel my achilles at the end but nothing too much that it makes me worry.  Good to get outside, I actually think I feel better now after the run!

5 miles easy around 7pm after taking my son to soccer practice.  Didn't want to just sit around so I went for a run down to the greenbelt and back on a nice evening.  Achilles felt good as I didn't push the pace at all.

9 miles in exactly 60 minutes on the TM at the gym.  Warmer morning, but slick with a freezing rain/snow mix so inside I went.  Started easy, pushed up to slow MP for a bit, then the last mile at 5:45 or better to get done before the TM timed out.  Good run to start off the day.  (Launch)

4.3 very slow crappy miles around the greenbelt at lunch.  I wasn't expecting to run at lunch today but had to stay in town due to mandatory meetings, so I got out for a noon run.  I didn't eat enough this morning so I had no energy and barely made it through this run.  Ugh, this one couldn't get done soon enough.  (Ride Red)

Warmer outside this morning, but with a freezing mist and lots of black ice...inside again!  8 miles at an average 6:17 pace.  1 mile easy, 6.5 miles at MP (6:22-5:52), and a couple of strides thrown in at sub 5:30 pace.  0.5 M cooldown at the end.   Felt good and it was a good effort, not too hard but could tell I was running.  Only run for the day.

A freezing rain outside again today, so TM run it was!  1 mile easy, 6.75 miles at MP (6:22-5:45) and the last 0.25M at 4:50 pace...whew!  Total time of just over 50 minutes for a 6:17 average pace.  Felt good, just tired this morning.  (Launch)

5 miles at lunch on a warmish day, but the pathways were still very inconsistent...some dry some snowy/icy and slick.  Seeing as my buddy Pat took 2 hard falls this week out on the path, I ran at a moderate paced based on the conditions.  Had to cut it short due to meetings.  (Ride Red)

I decided that this morning was the day to take up the Rob Murphy challenge..10 mile tempo on the TM at 5:55 pace or better.

2 miles easy warm up and a pit stop then on to tempo run.  10 miles in 58:40 (5:52 pace)...tough but doable and it got easier as the run progress (because I was that much closer to finishing!).  1 mile cool down afterward for a total of 13 miles in 1:20.  A good start to my day off...now for time with my wife today!  

Out the door around 6:15am for an easy 4 miles with Moxie.  Dropped her back off at home then back out with the running group.  A good 10 miles with the group, several of which we pushed the pace up to marathon pace (with Curt, Lynnette and Andrea at different times).  About 1 mile solo back and forth from the meeting location for a total of 15.1M in 1:53 for a solid 7:30 pace for the day.  My left foot is twingy under the heel, I think from twisting it a bit the other day but I will watch it and roll it out a bit to make sure it is not a PF issue.  

10 miles this morning before church on a cold day.  5 miles with Moxie, then dropped her off and went back out for another 5 miles.  Ran into Alana at the start of the run and ran the whole way having a good talk with her.  Thanks Alana for making it a fun run!

4 miles on the TM at home before Kami left for work and I had to get ready to go early.  No time to get to the gym, so the basement beckoned.  Left hammy really tight this morning...not good for a travel day.

No second run, dinner, beers and trivia with the guys at Malone's Tavern.

9 miles on the TM at the hotel before a long day of meetings.  Progression to last 4 miles at good MP, total time of 60:30.

A great day of meetings!  Back to Malone's for dinner, drinks and more trivia...our team won the competition 10-1.  Awaiting the storm of the century to hit tonight.

So much for the storm of the century...2 inches!  Slept in and hit the TM for 10K in 41 minutes.  We may get to the offices if anyone is there and then make our way to the airport for the flight tomorrow.

10K on the TM at the hotel in just under 41 minutes.  3 miles easy, 3.2 miles at MP in a very hot workout room...I thought I was going to puke at the end (that or the big lunch...maybe both were the problem).  Get some rest tonight and take it easy before the trip home.

5 miles on the TM at the hotel before our early flight...still a long day.  It will be good to get home.

No run this morning after a long day yesterday.  Got up at 2am MST yesterday and finally got to bed at around 10pm...I was tired and the bed too inviting to get up and run.  Instead went a bit longer at lunch and finished off 8.4 miles in 58:30 on a cool day.  Felt fine running south, but the north wind cooled things off coming back and I was cold when I finished. 

A really good day at work today to finish off a good work week.

Out the door at 6am for a 5 mile run with Moxie.  We actually pushed the pace pretty good for a while.  Came home and dropped her off, changed shoes and got a drink before heading back out with the group.  1 mile to the meeting place, then about 10 miles with friends through SRL to Broadway and back.  Andrea pushed the pace on the uphill through SRL so I ran with her to keep moving for a really good 1.25 miles.  Finished off the run in 2:02 and change for a good run.  Kinda cool this morning and hard to get totally comfortable with the temps as you would warm up one direction then get cold the other...oh waiting for spring to come!

10K before church in 45:45 with Moxie.  It was supposed to be about 30 degrees...it was 15 instead...where is spring?  Church, lunch with the family and Super Bowl Party at Andrea's on tap for the day.

Went outside with Moxie because it was warm out this morning (29 degrees)...I didn't realize it was because we were having an ice storm!  Slick, slick, slick!  By the time we got home, we were literally covered in ice from the freezing rain...my gloves and jackets were stiff from the ice.  Good to be outside...but this was an interesting run.  Moxie was an ice dog when we got home...but she loved the run!  (Ride Black)

5 miles later in the day after work at 7:30 pace.  Stomach was not agreeing with me so this was not the most fun of runs.  (Ride Red)

Cold outside so to the gym for a TM run.  Speedwork day...3x2M at fast MP or better.  1 mile warmup then intervals with 0.5M recovery in between.  1-5:55 pace, 2-5:45 pace, 3-5:35 pace with last 0.1M at 4:41 pace.  1 mile recovery then 1 mile at MP to finish the 10 miles in 60:50 for a 6:05 average pace. 

Good run but now my lower back is quite stiff...good thing this is the only run for the day due to work commitments. 

Very tired this morning...I got sucked into a movie last night and didn't get to sleep until late so ended up with only about 4.5 hours.  Still got to the gym by 4:30 for my run.  1 mile warmup, 6.2 miles at a MP progression (6:22 to 5:27), 0.8 mile recovery then 1 mile at MP to finish up the run in 57 minutes. 

I got my invitation yesterday for the 2011 Saucony Hurricane team.  Now I just need to make sure that Saucony and PowerBar will allow me to have both sponsorship...should work since they are not competitors.

TM at gym.  1 mile warmup, 9 mile tempo starting at mid MP and progressing to hard tempo pace (6:18-5:21).  Total time of 60:35 for an overall 6:03 average pace.

Screwed up yesterday...got busy at work and didn't get on the computer until I got home after work to help Kami register for the Little Red Riding Hood Century Ride in June and by the time I got on the 1000 spots had filled.  So, I had to register her for the 80 miler and hope that she can switch distances at the pickup or just ride the longer route (based on last year's experience, I don't see how they could stop her as it wasn't a closed course and the roads were open to commerce and traffic...if I wanted to ride on the road I could so how could they stop someone just for having a colored tag on her bike?  Plus, she paid her entrance fee and it is the same cost).  Still, I am screwed up and am sorry...but still in the doghouse.

No lunch run today...busy with work and it was still below 10 degrees at lunch time anyway!

Cold again this morning so off to the gym for a treadmill run.  2.5 miles warmup, 7.5 miles at MP between 6:15 - 5:46 (progression).  1.5 mile cooldown for 11.5 miles in 1:13:15 (6:22 average pace).  Day off today to spend with Kami!

Cold morning outside today.  Went out for 2.5 miles with Moxie then dropped her off, changed out of the old pair of Tornado's then met Andrea, McKay and Lynette for a long run.  15.5 miles with the crew through SRL and back and forth on the numbers streets to mitigate the wind.  Very tired at the end.  Not sure of pace as my GPS and I were not working well together today but it was pretty slow...hard to go fast when I can't feel my body!  Now I am VERY hungry...time to eat and then take a nap!  

7 miles on a warmer morning (30 degrees with a cool southerly breeze) with Moxie in 52 minutes.  Long day at church today.  Ran in an older pair of Tornado's that have been resting for quite a while and feel pretty good.

10 miles at the gym in 62:00.  1 mile easy then 9 miles between 6:25 - 5:39 pace progression, last mile easier at 6:25.  Good run, lower back a bit stiff afterwards.  Only run for today due to work conflicts unless I get out while my son is at soccer practice tonight.

Auto pilot this morning...got up (early!) and got stuff ready for the gym.   4 reason for the gym:  back was a bit stiff and wanted to be able to stop when I needed to, had to get home early so TM was better option to get done faster, forgot to look at the outside temp before I left, lazy this morning.  It was 30 degrees outside so I could have done a road run but for the reasons above.  10 miles in 61:55 (6:12 average).  1 mile easy, 9 mile progression MP run (6:22-5:39) with the last mile at 6:22.  Only run for the day due to work again and a slight stiff and sore back.

BONUS run today...actions transpired to keep me in town this morning so I was able to sneak away and get a run in at lunch on a GORGEOUS day...sunshine, nearly 50 degrees and a light breeze so I ran in shorts and a long sleeve shirt (and was warm!).  5 miles easy, 1 mile at MP (6:03) staying ahead of a young kid trying to run hard.  Overall a great easy 6 mile run in 40:57 (6:50 avg. pace).  Ran in an old pair of Tornado's...man those are heavy shoes!

8 slow miles outside with Moxie on a warm morning (34 degrees).  Tired and feet were a bit sore, so just took this one easy this morning. Only run today due to work conflicts at lunchtime.

Ordered my race kit from Saucony and my shoes.  Getting some new Progrid Ride 3 trainers, Fastwitch 5 flats and the new Progrid Mirage lightweight trainers/racers!

10 miles on the TM in 61:10 (6:07 average).  1 mile easy, 8 mile MP progression from 6:22-5:15 pace with mile 9 in 5:25.  Last mile easy at 6:22.  Good run this morning, only run today due to a big shindig at work...an open house for the first phase of the construction project that I am overseeing with several VIP's in attendance.

Probably could have snuck in a run at lunch today...but the wind is howling about 35 mph and it makes the temps drop fast (but it is sunny out!).  Oh well, I didn't even bring my running gear so it is not an option.

Got in a short and easy 4.1 mile run around the greenbelt while my son was at Tae Kwan Do this evening.  Nice weather for a run, just a bit tired from a long but very successful and rewarding day at work.  (T2 2008)

Got a call from one of my best friends while on my run...I am praying for you Kevin, I love you my good man.

7 miles with Moxie in warm and nice weather early this morning...the calm before the storm hits later today.  Nice and easy, nothing special about the run.  (Ride Black)

Took lots of time during my morning run and prayer time to focus on my prayer chain folks...it is too long right now.  I keep in my prayers:  Kory, Kevin (and Jeena), Katelyn, McKay, Deborah, Curt, Alana, Kathy K., Pat, Chris and Irene...all whom are going through hard times right now in aspects of their lives. 

6.4 mile run around the greenbelt with Pat B. in 48:30 for a nice easy conversational run.  Good weather for the run, storm hasn't hit yet.

Nice run with the crew this morning.  Met Lynette and 6am and we did about 8 miles before picking up McKay and Deborah for the remainder of the run.  Ran the SRL portion of the greenbelt twice with some extra up to Broadway and down Sunnyside for 15.5 miles in 1:56 for a 7:31 average pace, with a couple miles of hard MP or better intervals. Great weather....about 25 degrees, no wind and no snow/rain!  Good start to a long weekend!

6.2 miles on the TM at the hotel in Boise in 42:30 watching "The Last Samurai".  I was going to go outside, but it was blowing wind and right at the temp where the surfaces would be really slick and have icy spots which you can't see in the dark.  Not the most fun, but got'er done.  Now for a fun day with the family.

10K run around the neighborhoods next to our hotel in 48:16.  Cool, calm and nice conditions for an easy run before another good day with the family on my day off.  Only had time for a short run due to appointments, but maybe another later in the day.

Got back to IF a bit later than anticipated then had to get some stuff done tonight so no second run today.  Had a great weekend in Boise with the family...man I wished I lived there!

10 miles on the TM at the gym as it was pretty slick outside due to the snow and melting/freezing yesterday.  Total time fo 1:02:16 for a 6:13 average...1 mile easy, 8 miles at MP, 1 mile cooldown.  My achilles was a bit sore at the start of the run but felt better by about 4 miles in.  Think it is time to update my rotation of shoes...

Cold and crappy outside, glad I did not schedule a run at lunch.

I am tired after a late night meeting at church as I am the 2011 Council President...lots of excitement in a transitional year but also a lot to do which will make this a very busy 2011.

10 miles on the TM at the gym this morning in 63:45 (6:22 avg).  Legs sore this morning and my lower back is tight again.  Typical run at the gym...at 2 mile mark almost get off because I am just not digging the run, convince myself to run to at least 5 miles.  At 5 mile mark, feeling more into the run and know I can make 7.  7 mile mark feeling good and now have 10 miles in my sights.  Morning runs are getting tougher as I get older!

No lunch run due to work schedule and temps...-4 when we got to the desert today! 

10 miles on the TM in 63:00.  Same ol' morning run. (Launch)

5 miles around the greenbelt with Pat, slow and conversational.  Nothing special...waiting for spring.  (Old Tornados)

13 miles on the treadmill in 1:23:25.  2 miles wu, 10 miles at easy MP (6:20ish), 1 mile cooldown.  Tough to keep going this morning but got it done...now for a day off with the family.

Too cold and too slick on the roadways, so the group met at the gym for a LONG TM run.  I ran 3 miles for a warmup, then 13 miles at MP for a total of 16 miles in 1:42:15.  This is the longest I have run on a TM and I really don't want to do it again.  It was better than the cold and slick...but not by much.  A day with the family getting ready for my daughter's first communion celebration tomorrow!

6 miles (45 minutes) recovery run in the afternoon after church, Katelyn's first communion and a little reception for her at our house.  Started off as a nice day but was getting colder and windier by the time we finished.

No run today, a long day of travel and networking with the boys in the evening.

7.4 miles in 59 minutes from the hotel and around the reservoir 3 times.

6 miles after work on a beautiful day...ran in shorts!  From the hotel around the reservoir twice in 45 minutes.

5 miles early on a cool morning.  From the hotel around the reservoir in 40 minutes.

6.6 miles from the hotel down to the school and back in 48 minutes on a sunny but cool afternoon. 

Heading home tomorrow...yeah!

5 miles in 34:15 on the TM in the hotel before our early flight home.

Only run today due to long travel day, time with the family and a church related meeting tonight.  Try to get a longer run in tomorrow before work and at lunch before more church stuff Friday night and Saturday.

No early morning run today...feeling tired, unmotivated and battling a head cold so I was gracious with myself and slept in.  Now feeling a bit guilty but need to make sure I am still having fun running rather than feeling obligated (i.e. burnout!).  Try to get a longer run in at lunch today.

10 miles at lunch on a nice but windy day.  From the office, on the greenbelt then to the end of SRL and back home.  Total time of 1:10:54.  Felt much better than this morning.

Out early before my church meeting today.  5 miles with Moxie before dropping her off, changing shoes and going back out to meet the gang.  11 more miles to finish off the run in 2:01 on a beautiful morning...cool but no wind.  Good start to the weekend!

6 miles with Moxie before church on a warmer but snowy and slushy morning in 45:25.  Nice easy run...dog and feet are soaking wet!

10 miles on the TM in 61 minutes (6:06 average).  It was nice enough outside but I wanted to run faster and it is hard to get going fast at 4am outside so the TM it was.  1 mile easy then progression from 6:22 to 5:36 through mile 9 and a slower MP run for the last mile. I will try for a lunch run if time allows today.  (Launch)

6.4 miles in 46:24 (7:15 avg) on a beautiful day...40 degrees, sunshine and a light breeze so I ran in shorts, longsleeves and a light vest, awesome!  I just ran easy to enjoy the weather and to be outside!  (Tornado)

Windy and snowy (and slick) outside this morning so off to the gym for an interval workout...9x0.5M at threshold or better (progression).  1 mile warmup then the intervals with 0.25M recovery.  Pace for intervals:  5:30, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 4:57.  0.25M recovery then some strides to finish off the run in 47:28 (5:56 average pace for the run).  A really good workout this morning.

No lunch run due to work conflict and 30 mph winds outside with slick pathways...no thanks.  Finally got my AG award from PF Chang marathon last night...different but an original art piece signed by the artist (but not necessary one I would want to display too prominently).

TM again this morning, almost getting to the point where I can motivate myself to get out and run hard outside in the mornings.  Tempo run today!  2 mile warmup easy, then 5 mile tempo at 5:42 pace.  1.25 miles recovery followed by 1.5M at MP then the last 0.25M stride at 5:30 to finish off the run in 61:15 (6:07 avg).   

6.5 miles easy in the morning with Moxie in cool weather but no wind.  Just nice and easy.

6.3 miles in 44:35 on a beautiful day at lunch.  Right achilles a bit touchy but not bad and was feeling good after 5 miles.  Probably time to retire my suite of shoes and break out new ones for the spring. 

Sad news about Sally Meyerhoff...such a good talent and good person.  I remember her running by me at PF Chang around mile 16 and running with her for a few miles.  Too young to lose her life but a rememberance to always be careful when we run/bike on the roads.

Very windy outside today so I headed to the gym.  2 mile warmup then 2 miles at 5:55-5:52 to prefatigue for a hill workout.  Immediately into a 2 mile hill run at between 3.5-5.5% grade at 6:15 pace.  1 mile recovery at slow MP then 2 more hill miles at 6:15 pace between 4-6% grade.  3 miles at slow MP recovery for a total time of 1:16 flat (6:19 avg pace).

Now for a day off with the family!

20 miles this morning in 2:30:46.  4.5 miles with Moxie early then I hooked up with Andrea and Deborah (sort of, ran well behind me most of the time) for another 10 miles.  Stopped by home to change some clothes and check on the family then finished off the rest of the run.  Ran into Jeff Fogg and ran together for about 1.5 miles.  

Took the kids and Moxie back out for a 1 mile run in the neighborhood later.  The kids want to run a 5K in May for school so they have to start getting out regularly...they did really good (Justin (9:30, Katelyn 10:25).

5 easy miles with Moxie before church on a cool (20 degrees) morning in 40 minutes.  Just a typical early Sunday run.  (Ride Black)

4 miles in 29:30 on a glorious afternoon...warm and sunny so I ran in shorts and a singlet...come on spring stick around!  (Launch)

7.5 miles easy run early on a warm (41 degrees) morning with Moxie.  About mile 6 it started to drizzle a bit, but it was nice not having to bundle up at 4:15am!  (Ride Red)

5 miles in 36:46 on a cool and blustery day around the greenbelt.  Hard wind heading south, but it was a lot nicer on the return trip north.  Ran into a couple of Weber State runners on spring break and chatted for a minute or two.  (Tornados)

6.5 easy miles early before my wife had to leave for work.  A bit cooler, no wind and just nice and easy as I was feeling really tired this morning.  Hoping to get a short fast run in at lunchtime if my training class timing will allow it. (Ride Red)

Visited the new running store in town last night...small and just getting started but it should be good.  Owner seems nice, I have met the manager before and hope to hook up with him for some runs (faster and can help push me on long runs!).

3.5 miles around Freeman Park in 23:10 during my lunch break.  0.25M easy warmup, 3 miles at MP (6:12-6:25), 0.25M cooldown.  I wanted to run faster but my stomach was not cooperating so I ran at an easy MP effort.  Cool and cloudy day but still ran in shorts!  (Tornados)

It was warm but very rainy outside so I headed to the gym for an interval workout this morning.  1.5 mile easy warmup, then 10x0.5M.  Interval pace:  5:24, 5:24, 5:24, 5:24, 5:21, 5:18, 5:05, 4:52, 5:33, 5:33.  0.25M recovery between intervals at slow MP (2 recovery periods for 0.5M), then cooldown for a total of 10 miles in 59:10 (5:55 avg. pace).  A good workout, intervals 7 and 8 were tough...nearly puke pace...but I got them done. 

Today is 3/16 and also John 3:16 day..."For God so loved the world that He gave his only begotten son, and that whomever believes in Him shall not perish but have eternal life."

Cold, windy, rainy...just kinda crappy outside.  Decided that I didn't really want to run in this during my short lunch break so I didn't.  Figured I earned it after this morning's interval run.

Super windy and cold out this morning, so back to the gym.  My stomach was hurting from the get go so I wasn't sure how this run would go.  2 miles warmup and nearly stopped but pushed on and started feeling better.  Next 8 miles in my MP range (6:22-5:49) with my fastest 2 miles at the end.  10 miles in 63:30 for a 6:21 average pace.  Hopefully the wind will die down for a lunch run. (Launch)

Started getting all the info for the Saucony Hurricane team and have talked with the nearest teammate a few times and my Shadow Rep for the year.  I am expecting my race kit this week and hope to wear the gear at the local 10k on Saturday.

Good article on Master's runner Dennis Simmonitis.  Looking at his training, he sure can run fast for races!

http://www.runningtimes.com/Article.aspx?ArticleID=22154

5 miles in 38 minutes with Pat B. on a windy but sunny day. Nice and easy as Pat is nursing a pretty bad injury and is trying to get through it.  (Tornado)

Didn't want to face the 20 degree temps outside so I went to the gym for an easy workout.  2 mile warmup, 5 miles at slow MP and 1 mile at goal MP (6:00).  8 miles in 51:20.  Good run except for the annoying walking ladies next too me who were yabbering so loudly I almost couldn't hear my iPod over their voices. (Launch)

I received my Saucony Hurricanes race kit in the mail yeterday, sweet gear...especially the Inferno jacket!  

5.75 miles in 42:39 around the greenbelt at lunch.  A really nice day...a bit cool but sunshine and no wind for a nice easy run.  (Tornado)

I ran the local early season 10k this morning...the Personal Best Performance Fitness Run put on by my friend and RD Michael.  2.25 miles warmup, then got ready for the race and chatted with Saige.  Right before the race started the wind kicked up hard and resulted in running over half the race into a stiff headwind.

Started off on pace and just cruised through the race nice and easy as I had no competition today, which was ok as I was just doing this as a speed check as I progress back outside to see what I need to work on.  Same as always after winter...power to the ground.  

First through the chute at the 5K mark (beat the 5K winner by about a minute) then out for the second lap.  Finished the race in 35:29 (course was just a bit short) and then ran a 4 mile cooldown, about 2 miles with Curt who stopped by to say hi during his long run.  Pleased with the ease of the effort, could have pushed a bit harder but had no one with me so I ran at a comfortably hard pace.

Won an entry to the Teton Dam marathon, but since I am running UVM the same day, I had Michael give the entry to the second place 10k finisher.  

Now for a day with the family around the house doing some chores before having friends over tonight for "Guitar Hero" night!

6.5 miles in the afternoon on a windy and cool day.  2 miles with Moxie then dropped her off because she just wasn't running today (dragging her along).  Finished off 4.5 more miles for a total time of 47:29.  

8 miles with Moxie in 1:01 on a really nice morning for a run.   42 degrees and a light breeze...good to see this weather, finally, for an early morning run!  (Tangent 3)

5.5 miles in 40 minutes on an ok day at lunch.  I ran out of steam at the end of the run due to lack of fueling (had a 4 hour issue resolution meeting this morning so I missed my snack).  Got it done and am now STARVING!  (Tornado)

Cold, windy, snowy day outside this morning so I headed to the gym for a speed workout...10x0.5M.  1.5 mile warmup then intervals with 0.25M recovery at slow MP.  Interval split pacing:  5:33, 5:27, 5:21, 5:18, 5:15, 5:11, 5:07, 5:00, 4:45, 5:27.  The 9th one was tough...legs nearly gave out near the end.  1 mile cooldown for a total of 10 miles in 58:34 (5:52 avg. pace for the run).  Good workout, helps with the confidence...focused on not just turnover but also on striding out/toeing off better to lengthen my stride.  (Launch)

5 miles in 39 minutes at lunch on a cold, windy and crappy day.  Glad that is done, time to eat!! (Tornado)

Hill workout at the gym this morning.  1 mile warmup then start of 2 mile hill repeats at slow MP.  Started at 1.5% normal incline then start increasing the incline for the next 2 mile segments by 0.5% until I was running at 6.5%.  1 mile at same pace back at 1.5% then repeated for a total of 3 2 mile hill segments.  I mile back at 1.5% at the end for 10 miles in 1:04:30.  A good workout, pretty tired at the end after the speedwork yesterday, so I probably will skip today's lunch run (work conflict likely as well).

7 slow easy miles outside with Moxie on a nice morning...40 degrees and no wind.  Tired from a long workday yesterday and the workouts from the last 2 days.  (Tangent)

7.25 easy miles with Pat B at lunch.  Very easy (53 minutes) in cool but calm conditions with no rain or snow (10 minutes before the run it was snowing) so it was a pleasant run!  (Tornado)

I decided to sleep in today and run after taking the kids to school...what a mistake.  It was 40 degrees and calm at 5am.  At 8:15am when I started, it changed so that while I was running it was cold, windy, snowy and stinging sleet outside...in other words crappy weather!  12 miles in 1:28:30 with a couple of stops...a pit stop and stopped at Teton Running to say hi.  Glad that is over, now to get warm and eat.

Today a day with Kami and getting stuff ready for vacation.

A great morning for a run!  30-35 degrees and no wind or snow!!  1 mile solo, then 8.5 miles with Gray (manager of new running store in IF) at an easy conversational sub-7:00 pace.  Finished off another 3.5 miles solo.  I saw about a dozen runners out this morning including Marlin (who is looking great and was running a 20 miler today) and Alana who is back out running and feeling pretty good.  A good 13.1 miles in 1:34:40 for a 7:14 average pace.  

9 miles around Diamond Head crater from the hotel in 1:01. A good run after a very long travel day. I love Hawaii.

11.5 miles to Leonard's bakery up the back side of Diamond Head down Kahala and back to the hotel in 1:26.

Hiked Diamond Head with the family and walked back to Leonard's again and some more to the bus stop for another 7 miles.

7.5 mile run around Diamond Head before dawn and before the family got up. Taking our daughter to Sea Life Park for a dolphin encounter today. Our son gets to play on the beach with grandparents.

Was going to try to run again but it ended up being a long day at the sea park.

12.1 miles up the front of diamond head through Kahala and back to the hotel at dawn. A nice run before a day at the beach with the family.

11 miles up the front of diamond head and through Kahala and back to the hotel in 1:24. More pool and beach time today as well as a submarine ride with our son.

Our last day in Hawaii. 11.5 miles on my usual route before packing up and having one more day at the beach and pool. A red eye flight so we get to try to sleep on the plane to SLC.

After a long day of travel to get home, we settled back in and got stuff organized from the trip.  I was tired but kinda wired and was going to brave the wind and go for a run.  Then I stepped outside and was nearly blown over by the 45+ mph gusts!  Nope, I don't need the miles that bad and went back in to watch a movie and relax with Kami.

After 10 hours of sleep to catch up from the trip, I went out for a run on a decent morning after spending some time with my son.

7 miles with Moxie and just over a 7 minute pace, then dropped her off and went back out for more miles.  Another 6.1 miles with 4 at a good MP for a total of 13.1 miles in 1:30:15.

After making brunch for the family, went back out for another 5 miles in 36:35 to close out a longish day. 

An easy 10k this morning with Moxie in cool conditions (28 degrees).  Nothing special just getting my first 4:30am run in again after a week of sleeping in.  (Ride Red)

6.5 slow easy miles on the greenbelt at lunch on a windy cool day with Pat B. in 46:53.  Not the best of runs, just an easy run against a very stiff wind and intestinal issues the last 2.5 miles.  (Tangent 1)

A slow 8.4 miles early this morning with Moxie.  Warmer but a good breeze made for a decent run, but my left glute and hamstring were tight so I just took it easy.  Only run for today due to work schedule.

8 easy miles with Moxie on a cool morning (30 degree) but it was pretty pleasant.  Hopefully can get another run in after work today, I will see.  (Ride Red)

Cold, snowy and wet outside, so I went to the gym for a hard tempo run. 

1 mile warmup at ~6:45 pace, then into the tempo.  9 mile progression starting at 5:52 and speeding up to 5:27 pace at the start of the last mile, then bumped up to 5:15 pace before the last 0.1M at 4:45 pace.  Total time for the 10 mile run was 57:40, 5:46 average pace. 

Overall felt really good and controlled and the last few miles I felt strong.  A good quality run after so easy miles the last couple of weeks.  (Launch)

5 miles in snowy and wet conditions at lunch.  Not too cold and no real wind so it wasn't bad running actually.  Total time of 37:50, every mile between 7:35-7:33...very consistent easy pace after the tempo run this morning.  (Tornado)

I slept in this morning (my day off) and went running after the kids left for school.  We woke up to 2 inches of new snow, but the roads were clear, no wind and ok temp (31 degrees).  I decided it was time for my first outside hill workout today (even after yesterday's tempo run) and drove to the bottom of the Sunnyside hill for a up and back run. 

First 5.2 miles in 45:40 minutes with no stopping my first time up this hill this year. Considering my run yesterday, I will take it.   Back down to 10 miles in 31 minutes for an easy downhill run not pushing at all but just going with the flow. Tacked on 1 easy mile at the end for an 11 mile total in 1:23:30.  Good run today before a long run tomorrow. 

We were told yesterday to report to work Monday even if a spending bill is not passed today as the DOE has money available to cover about 2 weeks of operations with our no year appropriations, but this is still stupid politics going on right now with our Congress.  So, I will be paid and not furloughed but we have wasted millions of dollars in planning and lack of efficiency due to employee morale issues.

20 miles in 2:30:49 on a great morning for a run...low to mid 30's and no wind!  I ran 4 miles with Moxie (bumped into Marlin who was looking great and doing awesome on his 20 miler this morning) then dropped her off and joined the gang for our run together.  Ran the next 11 miles with Andrea and McKay (and Deborah for a bit) with some good up tempo miles (7:00 pace) for a while then dropped them off and kept going.  I ran into Curt and ran with him for a few before he headed home then finished off the last 2 miles solo.  Overall a great run at the end of a big mileage week.

Lots of runners out this morning...just to name the ones I knew:  Marlin, Andrea, McKay, Deborah, Curt, Nate, Steve and Brett.  I had to have seen about 2 dozen runners today!

Went out for my run in the early afternoon after church.  1 mile with Moxie and the kids then went for 9 miles solo at an average pace of 7:23.  It was a relatively warm afternoon (50 degrees) but with a good wind which cooled things off. When I got home we played a mean game of tag in the backyard for about an hour (me, kids, Moxie) which I will count for another mile.  By the time I was done with all this, my hips were aching a bit...dang getting old!

An early morning run on a good day...40 degrees and a light breeze.  Just ran easy this morning as I was a bit tired and still a little sore in my hips.  7 miles with Moxie then another 2 miles solo in 1:14. 

Probably my only run today as I am planning on taking my project guys out to lunch and Kami will be doing a group ride tonight.  Maybe take the kids out for a little to help them get ready for their 5k the end of the month.

It was a nice enough morning today (35 degrees, no wind) but wanted to get a speed workout in and know that I need the gym to help me at 4:30am to run fast (and just wake up!).  So off the TM at the gym for 0.5M intervals (10 of them was the plan).  1 mile easy, 0.5M intervals with 0.25M recovery (except after 5th one, 0.5M recovery), 1.5M recovery at the end (recovery at slow MP). 

It turned out the be a good morning of progression in my intervals, here are the paces for the intervals:  5:39, 5:33, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55, 4:50.  Total time for the 10 miles of running was 58:10 for a 5:49 average...a good morning and my hips felt good!

I ran on a great day at lunch (48 degrees, sunny, light breeze) around the greenbelt for a short 4.8 miles at 7:27 avg. pace.  Went short due to a conference call in the early afternoon...which when I got to my office had been postponed after I left to run! 

Ran with Andrea and Lynette this morning up Sunnyside and back to the cemetary for 7.5 miles (58 minutes).  Nice and easy up the hill into a headwind then easy and relaxed back down.  A beautiful view of all the city lights from up there...plus a great view of all the stars away from the city lights.  I will definitely have to do this in the dark more often!  (Ride Red)

4 easy miles in 29:50 out on the desert in nice running conditions.  This is my first run out here in months!  Legs feeling the last 2 days of workouts, especially my left calf...tender but just muscle soreness.  (Tornado)

Very windy and cool outside today, really tired and my left calf  was really tight so I headed to the gym for an early morning easy workout.   8 miles in 51 minutes...1 mile easy, 7 miles in the MP range starting slow (6:22) and ending at goal MP or a little better (5:49).  A good run, but my calf is still a bit sore.

I was slammed at work today and did not get a second run in at lunch or after work due to family commitments.  Probably good as my calf was still sore.

8 miles at 7:32 pace, 6.5 miles of the run with Gray.  Good early morning run but my left calf is still tight.  Thinking about a 5K in the morning but will have to see how the calf and my schedule are looking.  (Ride Red)

A beautiful day at lunch for a run, 47 degrees, sunny and a light breeze. Ran down to SRL and started heading back when I saw Dan, so I ran with him for the rest of his run.  A total of 8.25 miles in 1:00:20.  Nice run, legs felt most good just a little fatigued from the mileage the last couple of weeks.  Now the weather is supposed to turn ugly for the rest of the weekend. (Tornado)

Slept in and went out for an easy 5 mile run with Moxie when Kami left to go spinning at the gym.  The kid's stayed at my parents last night so we just took this morning easy.  After dropping Moxie off at home, I drove the start of the local 5k race.

After registering, ran an easy 2 miles in 14:50 to keep warm on the cool, very windy and slightly rainy day.  Hooked up with Gray at the start and we took off.  It was an out and back course, first mile with the wind, next half and half, third mile into a good headwind.  The first mile was flat, then rollers for the second and flat for the remainder.  Just tried to keep up and in touch with Gray on this yucky morning running controlled.  1-5:30ish, 2-5:50ish, 3-5:40ish, 0.1 - 0:14 for an overall time of 17:20ish.  Not too happy with the time, but the conditions, my left calf and my disdain for 5k's made it more acceptable.

Drove home and ran another 5 miles in 37 minutes to get my mileage for the week to where I wanted it.  Now for a day with the family.

Today, Kami and I have been married for 18 awesome years!  I am blessed to have such a wonderful person in my life.

 10 miles in 1:08:00 before church.  2.5 miles with Moxie but she was running slow so I ran her home and went back out.  It was a VERY windy day which made the run no so pleasant, but I was able to push the pace for about 4 miles into the slow MP range.  The rest felt like it but were slower due to the swirling winds.  Glad to get out and get this one done.

Palm Sunday!  From Zechariah 9: 

 ⁹ Rejoice greatly, Daughter Zion!
   Shout, Daughter Jerusalem!
See, your king comes to you,
   righteous and victorious,
lowly and riding on a donkey,
   on a colt, the foal of a donkey.
¹⁰ I will take away the chariots from Ephraim
   and the warhorses from Jerusalem,
   and the battle bow will be broken.
He will proclaim peace to the nations.
   His rule will extend from sea to sea
   and from the River to the ends of the earth.

It was windy and pouring rain outside this morning, so I headed to the gym for a MP progression workout.  1 mile easy warmup, then 9 miles starting at 6:15 pace and progressing to 5:30 pace (last 0.1 mile strider at 5:03).  Total for the 10 miles was 60:40...overall a good workout to start the workweek. (Launch)

On a side note, Mr. Cocky is coming back to the gym now and is still trying to pose next to me on the TM.  He now gets on the machine next to me, runs about 2 mph slower than me and sings out loud during his run all the time puffing up his chest to look "sexy" to the ladies...give me a break!

5 miles on a cool windy day at lunch around the greenbelt in 33:40.  Nice and easy and controlled, felt good to keep this pace with the wind (I really focused on my knee drive).  (Tangent 1)

8 miles early on a calm but chilly morning in 1:01.  6.5 miles with Gray and the rest solo, just nice and easy as the legs were tired from yesterday. (Ride Red)

No lunch run, got caught up in meetings at work.  4 miles after work in 29 minutes on a cool and windy afternoon.  (Tangent 1)

It was 20 degrees outside and I got a text from Gray saying he wasn't running early today, so I went to the warm gym instead of gearing up for cold weather.   Speedwork this morning...12x0.5M intervals!

1 mile w/u, then right into intervals with 0.25M recovery at 6:22 pace.  Pace for intervals:  5:36, 5:33, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07, 5:05.  0.25M cooldown for a total of 10 miles in 58:05.   Left leg is hammered (especially my calf) so I will make this a one run day.

7 easy early miles on a nice morning (37 degrees, no wind) in 56 minutes.  Sore and tired from yesterday (work and workout) and had to go short as my daughter woke up with a stomachache.  I needed to get home to watch her while my wife went to spinning. (Ride Red)

I am taking the morning off to do presentation/discussion at Idaho State University with a physical education class on marathon running...should be fun!   I also had a chance to catch up with Kory over a cup of coffee...good to see him.

I had a bit of time before heading back to work after getting home from Pocatello, so I ran an easy 4 miles in 28:15 in between rainstorms...beautiful weather while I was running.  (Kinvara)

It was 22 degrees with snow and ice on the ground when I woke up this morning so I headed to the gym.  1 mile easy, 7 miles at MP (last 1.5 miles at sub-6:00 pace) for 8 miles in 50:08 (6:16 average).  I saw my buddy McKay and chatted about his Boston experience.  (Tangent 3)

After getting home and taking the kids to school, I went outside around 9am for another run in sunny but cool conditions for an easy finishing run for the day.  6 miles in 44 minutes up and down Sunnyside...nice and easy and felt really good.  (Ride Red)

20 miles this morning in 2:33:30.  Went out early with Moxie for 3 miles then dropped her off before meeting up with the group.  It was a chilly morning when we started (20 degrees) but warmed up nicely by the time I was done (40 degrees).  Met up with Andrea, Curt and Deborah and ran around the river and back then I extended down Sunnyside for my total.  About mile 10 my left leg was protesting the 3 hard workouts this week and the big mileage but I got it done.

Afterwards, took the kids to an Easter egg hunt, spend some time with my brother and parents, went to the grand opening of Teton Running and chatted with folks and ate lunch.  Now we are back home to finish up Easter activities...coloring hard boiled eggs, making an Easter cake, etc.  

A wonderful day outside to play with the kids as well.   Let's hope it holds for the rest of the weekend.

He is risen...He is risen indeed, Hallelujah! 

Took today off to celebrate Easter and the resurrection of our Lord, Jesus Christ.  I spent the day with my family and just had fun relaxing.

9 miles in 1:08 on a cool, windy and rainy morning.  Just a nice easy early run with Moxie...this was her longest run ever and she did great!  (Tangent 3)

5 miles at lunch in 35:50 on a cold, VERY windy day (20mph sustained with 35mph gusts). When is this crap going to end? (Tangent 1)

Headed to the gym for an interval workout this morning...11x0.5M.  1 mile warmup, then intervals with 0.25M recovery at 6:22 pace.  Pace for the intervals:  5:36, 5:33, 5:30, 5:27, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07.  0.5M easy recovery then 0.5M at slow MP for a total time of 58:44 (5:53 avg. pace).  I was feeling this one at the end and my stomach was getting twisted a bit, but I got it done.  (Launch)

6.3 easy miles at lunch in 49:15.  It was snowing and sunny at the same time for almost my whole run...only in Idaho (and Utah I suppose!). 

I didn't feel like facing the cold morning so I headed to the gym for a run...my left hammy no likey, it is really tight and sore.  I ran easy this morning, 1 mile very easy then 7 miles at slow MP (6:22), 1 mile at 6:00, then 1 mile cooldown for a total time of 1:04:30.  I was really tired and mentally tired from work and a long church meeting last night so this was a tough run.  (TSD5)

No lunch run today.  I was really busy at work and decided to just rest my leg rather than run empty miles (even though I brought my running gear and it was gorgeous outside...actually will power to NOT run is hard to come by at times). 

Went outside on a warmish but pretty windy morning.  Left to go meet Gray and after seeing time I realized he probably wasn't coming, went home checked the text messages (yep, not coming) then grabbed Moxie and finished off 8 miles in 1:05.  A good morning run, left leg felt pretty good...still a bit tight but nothing like yesterday.  

Came home today to take care of my sick daughter while my wife went to work to get some things finished up.  Ran 5 miles in 35:40 during lunch when she came home on a warm but very windy afternoon in the neighborhood.  Taking her to the doctor after I pick up my son from school later today...hope she starts feeling better.

I woke up to 2 inches of snow outside and 25 degrees...gym time.  1 mile easy warmup, 9 miles at MP or better for a total time of 1:02:50 for 10 miles.  Felt really good overall and the pace was very comfortable.  It is now a beautiful day outside and I will try to get a good run in at lunch.  (TSD5)

6.7 miles on a beautiful day at lunch in 49:10.  Cool (33 degrees) but bright sunshine and a light breeze made it great to run in shorts, long sleeves, PowerBar vest and light gloves.  Nice to have the Vitamin-D and sun on my face!  (Tangent 1)

I got up early and met Gray for about 4 miles at 6am, then hooked up with the gang for some more.  Most of the time Gray and I were out front pushing the pace a bit, including about 4 miles of sub-6:30 pace.  Finished off 14 miles then got home to get the kids ready for their school's 5k fundraiser, the Sunnyside 5k.

The kid's hooked up with their friends and the start and I chatted with a few folks including Alana and Curt.  The gun went off and in less than 0.1M the course directing folks turned the whole crowd the wrong way at the first intersection!  I started at the back with the kids and burned it out to the front of the crowd yelling they turned the wrong way.  Curt was at the front of the pack and ran about 0.25 miles down the road before I got to him to come back.  He was trying to run hard and had kinda given up but I convinced him we could get him back up with the leaders and we took off.  As we were running, I stopped to say hi to my kids and their friends and walked with Katelyn for a little bit then took off to help Curt again after they told me to go for it.    Not too bad for starting at the back, walking with the kids and running a detour after a 14 mile warmup!

At around the official 1 mile mark we were within about 100 yards of the leaders and kept pushing.  We passed the first women about 1.5 miles and were reeling in the front men.  I caught up to the young kid in the lead and was hoping Curt was behind me.  As I passed the young man, he heard me coming and was trying to quicken the pace as I was approaching and then he tried to keep up...so he awakened my competitive juices and I just put the pedal down.  From about the 2 mile mark on I was running solo and gaining ground so I just ran at a good clip but not too hard and finished the official 5k in around 20:10 which was actually about 3.5 miles with the wrong turn at the start (I didn't wear my GPS, just my Timex watch so didn't get the exact split or mileage).

I then ran back to find the kids.  I found Katelyn (and Lauren and her mom Holly) and walked with her a little then got her running again.  Took the short cut and found the boys and ran them all the way home then back out to help Katelyn finish.  They both did great and surprised themselves that they could do the 5k and like it...they both finished strong and with smiles on their faces!  

This was my third 20 miler this month, so my endurance based has really kicked up.  I also have done well with the speed work, but it has been on the TM and now time to start hitting fast miles outside to improve my knee drive and toe off to focus on power.

Afterwards, stuck around for the awards and raffle (we all won something, they had almost 100 raffle prizes) and got to talk to some friends and let the kids hang out for a bit.  What a good day (running and weather wise, it was beautiful for the run!) and a good turnout for the fundraiser (~400 people!).  

 Did some yardwork and getting the toys out for the kids.  As I was doing this, I found that we had some guests in our shed...mice!  Cleaned up the shed, rid it of mice and found what items they had gotten into, a bit of a mess but it could have been worse and found them in the house like at our last place!

7 easy miles with Moxie in 54 minutes on a beautiful morning before church and my talk to the Congregation. (TSD5)

3.5 miles after church on a nice afternoon in my Vibrams around the neighborhood with my daughter riding her bike to keep me company.  They actually felt really good and it was pretty fun...even more fun having my daughter with me!  (Vibram)

6.5 easy miles on nice but cool morning wtih Moxie.  Just nice and easy, focusing on form...eventhing felt great.  (TSD5)

5.5 miles at lunch in 40:30 on a beautiful day...50 degrees, light breeze and an abundance of SUNSHINE!  I ran in my Five Fingers and found that 5 miles is my limit...around 5.5 miles the ball of my right foot started hurting a little so I shut it down and walked the rest of the way back to the office.  Once I finished the pain went away and now it is just a dull ache from the usage.

I ran with Dan and Pat (who chided my merciously for wearing the Vibram), but Dan indicated that my form was the most neutral and inline that he had seen me run.   So, these might be a good training tool afterall to improve my form and efficiency.  (Five Fingers)

6 miles easy with Moxie on a warm but windy and wet morning.  I am tired this morning and my legs can feel the runs in the Vibram's...and my foot is a bit tender...so I went slow and short.  I may get another run in at lunch if work allows. (TSD5)

4 miles at lunch in 30 minutes.  No pain in my foot, so that is better. (Tangent 1)

7.5 easy miles early on a nice morning for a run with Moxie.  Foot felt fine, legs were good just tired overall so just slow and easy.  (TSD5)

5 miles after work in 32:27...2 miles easy, 3 miles at MP.  Beautiful afternoon for a run and I needed it after tthe second worst day of my working life.  (tangent 1)

7 very easy untimed miles with Moxie on a nice morning for a run.  I hope today goes better than yesterday.  (TSD5)

7 miles on a gorgeous day at lunch in 48 minutes.  Just a good mid/easy paced run.  (Tangent 1)

I dragged myself out of bed early (4:15am) on my day off to get out for a run with Curt.  I got to our meeting spot around 4:45 and didn't see him, so I continued on and finished off 6 miles before returning home.  I got Moxie and went back out for another 4 miles...slow and sore in my left hammy and needing to get home for a pit stop.  Not the best of runs, total time of 1:21 and change. 

3.35 miles in 25:50 after dropping the kids off at school.  Easy through the neighborhood...the weather is starting take a turn for the worst, ugh not again!

Out the door at 6am on a warmer (50 degrees) but extremely windy and slightly rainy morning to meet Lynette for a run.  Ran 8 miles with Lynette at a good clip then picked it up a bit for the rest of the run (3 miles at sub-7:00 pace) to finish off 13.2 miles in 1:36:50.  A decent morning run on a pretty crappy running day.