Philippians 4:13

Happy New Year to the FRB!

Slept in after staying up with family and friends to ring in the new year...good food, good company, good fun (and a good workout playing Just Dance 3 on the Wii!).  Went out at 9am with Moxie for a nice and easy 10K in 46 minutes.   Afterwards, Kami and I went to the gym to lift weights.

1 more mile outside after lifting weights with Kami when she tanned...in shorts!  

I learned yesterday of the death of one of the best runners I have known, Tom Borschel, from Lou Gehrig's disease.  Tom was a great guy and a fantastic runner from Idaho Falls...he was the World Master's Mountain Running Champion in 2004 for the 45-49 age group!  Tom, you will be missed.

11 miles at the gym in 1:05:30.  1 mile warmup, 6.5 miles at MP, 2 miles at 5:33 pace with a couple of quarters at 4:30 pace thrown in.  1 mile cooldown at MP to finish off the run.  Day off then back to work tomorrow. (Mirage)

5 miles outside in the early afternoon with Moxie, meeting Trevor and Coach Smith at Community Park.  A great January run outside in perfect weather (45 degrees, sunny, calm) and in shorts...wow!  (TSD5)

Kami and I did the Yoga video we got for Christmas (thanks, Alana) to help improve flexibility...still need a lot of work.  My back was a bit stiff so some of the moves were not only hard (even if I was flexible) but impossible.

I woke up with a very stiff back today, but managed to get out of bed and go to the gym to see if it would loosen up (plus I could stop at any time).  I managed 7 miles (2 easy, 5 at very easy MP).  Back was still sore afterwards...when I got home I laid down and couldn't get back up.  Took some ibuprofen and treated with heat and is a bit better...finally made it to work after 3 hours in bed!

Decided to hit the gym just in case my back acted up this morning...feeling much better than yesterday!  1 mile warmup, 6.5 miles MP progession (6:22 - 5:42).  0.5M at 4:26 pace.  8 miles in 48:35.   A good run, only run for today. 

4:30am...8.1 miles in 1:01 on a nice morning for a run.  Met up with Curt and ran through SRL and back down Sunnyside for a bit (6.5 miles with Curt).  A good easy morning run with a great friend and running partner, thanks Curt.  (TSD5)

5.1 miles in 34:15 (6:42 average, last mile at slow MP) on a nice day at lunch...sunny, calm and decent temp (33 degrees) so I ran in shorts, long sleeves, vest, earband and gloves.  A good easy run at a decent clip to get in some nice outside running in this awesome weather.  (Ride)

Gray and I just registered for and set up travel for the Surf City Marathon on February 5 in Huntington Beach, CA...should be a fun trip (inexpensive too from Idaho Falls!). 

4:15am...8.6 miles with Moxie on a warmer (30 degrees) but breezy morning.  Pathways a mix of clear and icy patches in the shaded spots.  No watch, just out for a run.  (Ride)

6 miles in 43:20 around the river at lunch.  Not bad weather, just not nearly as good as it has been.  Gettin' in the miles.  (TSD5)

6:00am...I took Moxie out for a couple of miles before meeting the group for a long run.  Craig, Curt, Gray, Lynette and Trevor were all at the corner at 6:30.  Did an initial 6 mile loop through SRL running mostly easy with Lynette and Curt, then a bit faster with Gray. We dropped off Trevor and headed back out. Lynette and Curt stayed with us and ran for a few more miles, then Gray, Craig and I finished off about 16.5 miles.  Gray really started pushing the pace the last 5 miles (he was feeling good!) and we were running sub 7:00 pace and coming back to the corner I was in the 6:20 range...at the end of an 19 miler, not too bad.  Eased home for a 19.25 mile run in 2:20 (about a 7:17 average pace, negative split big time). 

I was really feeling it by the end of the run, longest run in a while, good training run for Surf City.

Now for a day taking down all the Christmas decorations and going to Tom's life celebration.

8 miles with Moxie in about 56 minutes on a nice morning before church.  

Long frustrating day at the church meeting...Kami and I went to the gym to lift weights while the kids were at a church activity.  It didn't burn off the stress.  

4:00am...4 easy miles with Moxie in 30 minutes on a cool morning (15 degrees).  Short run before an early flight for a quick business trip.

8.25 miles in 1:00:30 after a long day of meetings.  55 degrees so I ran in short sleeves!  A good run.  (Mirage)

No early morning run due to a very early departure to the airport. I will run this afternoon outside in the nice weather.

7 miles in 51 minutes just as a storm was starting to blow in, so the run back from SRL was a bit windy and tough. 

4:15am...to the gym for an up-tempo run.  1 mile easy warmup, then MP progression to mile 7.  From 7-10 bumped up to threshold pace or better (5:42) with 2 quarters at VO2Max (4:30, 4:18) to finish the 10 mile run in 59:50 (5:59 average).  Felt really good and mostly easy for the run. 

4:15am...1 degree outside, headed to the gym.  Typical TM run, 1 mile warmup, 2 miles at MP then (19:30 for the first 3M) then a pit stop.  Back on the TM for another 8 miles in 47:15 (5:54 average) progression with a 0.5M pickup at 4:30 pace.  11 miles total in 1:06:45 for a 6:04 average. (Tangent 1)

6 miles in 37:40 at lunch.  It was a cool but glorious day for a run.  Easy pace with about 0.75M running with Saige at a very slow pace (she is 9 months pregnant and ready to have her baby any day...and she is out running in the cold!).  (TSD5)

4:30am...cold outside so I again headed to the gym.  This was a tough run this morning as I was tired and stressed out from the church meeting last night (and thinking about the next week or so).  I nearly didn't even get out of bed, then the first 5 miles were hard mentally.  Finally started feeling like running after that and just set mini-goals to keep going (8 miles...done, 10 miles...done, just one more!).  Nice to have Curt running next to me to talk for a bit.  Also saw Andrea, Marlin and Mauri.  (Mirage)

Day off today, but have to get some church work done then hopefully have some time to just chill for a bit. 

4 miles in the late afternoon in 30:25 with Moxie.  Warmer, sunny and calm...a nice easy run to keep stress level down. (TSD5)

Looking forward to watching the Trials tomorrow, it should be exciting!!

I woke up with a bit of a stiff back (stress related) and to temps hovering around 10 degrees, so I opted for a TM run today (even though I was going longer).

Got to the gym and saw Curt and Lynette already there, then Marlin showed up shortly after I started.  To get through my planned 16 mile run, I broke it up into 2 8 mile segments.  I ran the first in 51 minutes for an easy 6:22 pace.  This was very manageable and fun as I talked with Marlin for most of the run.  I took a little break to hydrate and stretch (2 minutes), then started the second 8 mile segment much faster.  The second 8 miles was completed in 47 minutes (5:53 pace) progressing from 6:11 pace to 5:25 pace.  This was bit tougher as my back was getting more stiff but manageable.  Overall 16 miles in 1:38 (6:08 pace)...a good run.

Going to Gray's house for a running group get together to watch the Olympic Trials coverage this afternoon, looking forward to the time with the group and seeing the race!

5 easy miles in 34 minutes in the mid afternoon after another long day of church and church meetings.  I will be relieved once we get through next Sunday.

Congrats to my friend Rachel who ran a stellar 1:46 half marathon at the PF Chang RnR Arizona race today!!!

It is Martin Luther King Jr. birthday, a federal holiday so I have the day off.  I decided to sleep in today and get caught up on sleep after yesterday (I was mentally exhausted).  I slept for 9 hours...I can't remember the last time I slept that long!  

After dropping the kids off at school, Kami and I went to the gym...me to run, she to spin then weights afterwards.  We were there for 3 hours!   I wanted to use today as my last long hard run before Surf City. 

1 mile at 6:50ish pace, then started at 6:40 and every quarter mile I would bump the speed up 1 click and progressed up to 5:27 pace, then started to back it down one click until 9.75 miles with the last quarter before 10 run at 4:18 pace.  Took a small breather (2 minutes), mile 11 was at 6:22 pace then started clicking up by 1 until 5:27 pace again.  Hit the half marathon mark at 1:19:20.  At 14.75 miles, ran a hard quarter at 4:18, then backed down to 5:39 pace and backed it off 2 clicks to mile 16.  Finished off 0.5M at an easy 6:40 pace to finish 16.5 miles in 1:38:50 for an overall 5:59 average pace.  I was beat...but then we lifted weights for about 45 minutes. 

I now need a nap and lots of food!

Working on my computer this afternoon I encountered a malicious website (via a trusted site) that put a nasty piece of malware on our home computer that totally crashed our system.  Likely going to have to do full system restore.  Luckily we had recently backed up most of our data, but will lose a few things in the process.  Why can't people with the skills to do this type of thing put them to good use rather than evil?

4:30am...easy early run on the TM. 9 miles in 58:58. Nice easy run after yesterday's run.  (Tangent 1)

Approximately 9 miles to my milestone...24,901 miles by tomorrow!

I didn't feel like going out at lunch in the cold, blustery wind.  Plus I had some work conflicts. 

4:15am...run at the gym.  1 mile warmup, 8 miles at MP progression (6:18 - 5:52), 0.25M at 4:30 pace, 0.25M at 6:18 pace.  9.5 miles in 58 minutes for a good run.

Hit my milestone today after 209.5 miles to date this year.  Lifetime running mileage (at least since I started running to "run" and tracking actual runs)...24,901 miles which is enough to circle the Earth at the equator!   (~22,000 miles since 2005 when I was more focused and accurate in my mileage tracking and training). 

Pretty happy with this cool milestone that I know many others have accomplished (AdamRW got me thinking of this a year or so ago when he blogged about hitting this milestone), but it is still something to put all the hard work into perspective.  Now for a good day at work, then some drinks tonight to reflect on what running has brought to my life. 

4:15am...10 miles on the TM at the gym as it was very windy outside (but relatively warm).  3 miles easy, 7 miles MP progression from 6:22 to 5:49.  Overall a good run. 

Justin's beginning band concert tonight was amazing...for these kids having just learned and practiced their instruments since the beginning of the school year, they did awesome! 

I got to the gym a bit late this morning so I on was able to fit in 9 miles in 55 minutes.  1 mile easy, 7.5 mile MP progression, 0.5M VO2Max (4:30) to finish off the run.  (Kinvara)

5 miles at lunch in 39:36.  Ran really easy with Dan and had some good conversation on this overcast, blustery but pretty warm day.  (TSD5)

As I reflect upon what running has meant to me or brought to my life in the past 6 years, I have a lot to be thankful for which through God’s blessing I would otherwise have not been able to experience.

Strength through Faith:  I am thankful to God for giving me the strength to keep training and competing.  I know that without Him, none of this would have been possible.  I thank God for leading me to discover this skill and leading me to the running community at a time in my life when I really needed it.

Friendships:  I have made new friends from coast to coast, from the east coast (Sergio, Mark, Dorothy, Mike W, John P., Bret, etc.) to the central US (Jim F, David, etc.) to all my friend’s in Utah (too many to name) to the west coast (Janet, etc.) and so many others!  The running community is so very supportive and motivating that I could not imagine my life now without this fantastic group of people!  I think that my best friends in my life now are centered on my passion for running.

Challenges and perseverance:  When work life was tough to stomach and I was having trouble finding meaning and purpose, running provided me the opportunity to set and accomplish a goal, maintain focus on accomplishing something and overcoming the challenges and barriers that try to get in your way.   From this inward strength and perseverance, I have been able to be more focused and stronger in other aspects of my life.

Mentoring and Leadership:  From the focus that I mention above, I have been able to use the lessons of running to apply to mentoring others and leading activities and people in other areas of my life (church, work) in addition to trying to give back knowledge to other runners.  From this effort, I have been able to forge and strengthen the friendships I mentioned above. 

Travel experiences:  Through running, my family and I have been able to experience many places in the United States that we may or may not have thought of traveling to and spending time:  Boston, Minneapolis, Virginia Beach, Indianapolis, Annapolis, Orlando, Phoenix, and  all over Utah!   I hope to continue this broadening of our knowledge of our country (and perhaps the greater world in the future).

Physical well being:  My physical fitness has dramatically improved since I started running to help offset known risk factors in my family.  I had previously been fit, but not at this level and not doing it in a way that was to be sustainable (mostly from a time commitment) due to family and work time commitments (tennis was only practical at night when I was committed to family activities). 

Financial reward:  Who would have thought that a 40-something old guy who be able to gain sponsorships from large corporations to help support his running passion! 

To sum up what running has meant to me is to say that I have grown as a person in my faith, my physical well being, my friendships and support structure (to me and to others) and my ability to focus on important things and overcome challenges.    I truly believe that I am a better person for having be led to running as a passion of my spirit. 

I got to sleep in a bit this morning as my son had a swim meet today.  He swam 2 relays (50m free) and the 100m free and did great!

I went out for a run around 1:30pm in overcast, warmish (40 degrees) and  bit breezy weather.  A loop through SRL and then down Sunnyside for 10 miles in 1:10:42.  Nice easy run later in the day, but still a bit tired. 

I slept in and got some extra rest before our congregational meeting at church today (which went amazing smooth and well!). 

Went to the gym with the family and swam with my kid's while Kami worked out.  Afterwards I ran 4 miles home with some exitement...nearly got hit by 2 cars, one an accident (inattentive driver as usual), one on purpose.  The driver turned left across the road (with no o coming traffic) as I was in the middle of the cross walk and got close enough that I had to swerve and fell down to avoid getting hit!   I got the license plate and make of car and as soon I as got home I called the police...this type of behavior has to be addressed for all runners safety. 

No early morning run today as I had to leave for work by 5:30.  I will try to get a run in after work today...a busy day.   I didn't get home until 6:45pm, then had to get Justin to swim practice.  Then I spent 45 minutes shoveling snow...needless to say I had no time for a run today.

4:30am...very slick outside due to the snow and warmish temps, so off to the gym.  10 miles in 1:00:40.  1 mile warmup, 7 miles MP progression, 0.5M VO2Max (4:20 pace), 1 mile fast MP, 1 mile threshold (5:40 pace).  A good run, the only one for the day.

Here is a good quote from a great book that I just finished reading ("To Be A Runner" by Martin Dugard, a good motivational read to help put running into perspective in one's life).

"That's what running does to lives.  It's not just exercise.  It's not just achievement.  It's a daily discipline that has nothing to do with speed, weight, social status, sexual orientation, political affiliation, where you live, what car you drive, or whether anyone anywhere loves you.  It's about the slow painful process of being the best you can be.  That's why the first step out the door is always so hard.  That's when we choose between settling for average and being a superhero version of ourselves.

Some days, average wins.

But man, when you go superhero...."

4:30am...another TM run (though I have really not been bothered by it this winter).  1 mile warmup, MP progession from 6:22 to 5:52 over the next 8.75 miles, 0.25 miles at VO2Max (5:00-4:17).   10 miles in 62:26...I was tired this morning and was only thinking 8 miles but I was able to push through for 10 miles for my only run of the day. 

I woke up this morning very tired and with a sour stomach and almost went back to bed.   I thought about going outside (35 degrees, no wind, mostly clear pathways) but with the way my gut was feeling, I forced myself to the gym so I could control my distance and break capability if needed.  (Kinvara)

1 mile easy warmup, then 2 miles at slow MP (6:18).  A quick pitstop then back on the TM to try and make the 10K distance.  Got to 10K and decided to keep going, progressing the pace up to 5:52 by mile 8.  I was able to push a little longer and did the last 1/4 mile at 5:30 pace to finish 9 miles in 56:40.  I was glad to have made it this far.  Not too worried about my mileage as I am starting to taper for Surf City, just hope to get outside for a few more runs if my work schedule (and early morning motivation) will allow it.

3.1 miles in 21 minutes on the TM at home watchhing "Run for your life", the story of Fred Lebow and the NYC marathon while the kids were at the pool swimming with friends. (Launch)

10 miles in 61:58 on the TM the gym.  1 mile warmup, 9 mile MP progression from 6:22 to 5:52 to start mile 9.  1 click up every 1/4 to finish at 5:42 pace.  Good run, now for a day off (except for a quick trip to work early this morning).  Glad this long work week is over.

I got to sleep in today since Justin had a swim meet at 7am.  I didn't get out for a run until 10:30, at which time it was great outside...sunny, calm and about 33 degrees.  I took Moixe out for an easy 5 miles along Sunnyside in 35 minutes, then dropped her at home and went back out for a run through SRL...6 miles in 39:30 for a total of 11 miles in 1:14:30.   Pushed the pace up for a couple miles in the second half which felt pretty good.  Low energy today but if felt great being outside for this run. 

I decided it was time to retire a few pair of my old shoes today as the mileage and wear was just getting too much and it was showing up after runs in my ankles being sore.  So, my Launch, Tangent 1 and Mirage all went to the box in the garage (soon to be followed by my Defyance test shoes).  Which means I broke out a few new pair...2 shoes I have never ran in before!  Saucony Cortana and Saucony Fastwitch 5...both look to be good shoes, we will see if either could replace my Tangents as marathon racing shoes.

I had a great time on a date with my daugther last night at the "daugther/daddy" dance at the church where my wife works...fun time treating my daughter like a princess!

After church today I went for a run with Gray...6 miles in 40 minutes for a great run.  Had a chance to catch up about church, service, running, strategy for the race next Sunday. 

Now off to volunteer at the senior's center helping with the chapel service that the chaplain who goes to our church coordinates...a good example for our kid's to see what it means to others to volunteer.

Taper week, so I slept in this mornig and went for a run at lunchtime...glad I did as it was 43 degrees, sunny but a bit windy.  I ran 6.5 miles in 47 minutes the whole time just having good conversation with Pat.  A good taper week run, just what I needed.

The worst night of sleep ever, I think I remember seeing every hour on the clock between 10pm and 4am.  Needless to say, getting up at 4 or 5am for a run was out of the question...I just hope I can stay awake at work.  Coffee, lots of coffee.   Glad this is a taper week so I won't worry too much about missing an easy run but if I can get some time I might go out for a few after work just to shake out the legs...if I am not asleep.

4 miles in 27:30 after work with Moxie on a nice evening for a run.  Started slow then sped up to goal MP for most of the last mile.  A good run considering how tired I am.  Really liking the Cortana, considering running the marathon in them this weekend to give them a try.

4:30am...4 easy miles with Moxie outside in 20 degree weather.  Just an easy taper run trying to focus on the toe off and push in my stride. 

4:30am...easy run with Moxie on a warmer morning, but the pathways were icy from the light rain and near freezing temps.  A good easy run getting ready for the marathon Sunday.

I was notified this morning that I once again was invited to be on the PowerBar TeamElite sponsorship program for 2012/2013!   Now I just waiting to here back from Saucony as well, hopefully next week.

We drove to Tustin and ran on the trail along the drainage canal that runs from the hills to Newport beach. Easy paced on the way out then eased into goal MP for a couple of miles which felt pretty comfortable. Ate breakfast at a cool little local joint, the old vine cafe...awesome! Drove down to Huntington beach and previewed the course. Spent the day at the beach and walking around the town before going to the expo. Looks to be about 10 to 15 elites in the marathon. Some cool gear at the expo and talked to the PowerBar guy for a bit. We had a bite to eat and a beer before heading back to the hotel. Gray could not quite convince me to join him in a wheatgrass shot. A good day in great weather and good company.  (Cortana)

We slept in then went to the beach to run a bit of the course. After a few easy miles we had a nice breakfast at the Sugar Shack Cafe in town then some time at the expo.  (Cortana)

A couple of hours on the beach including boogie boarding. On the way back to the hotel stopped by Snails Pace running store.

A nice dinner at Nello Cucina then rest time getting prep for tomorrow before an early night.

First off, Congratulations to Gray who did awesome running a negative split for a 2:37 and second overall!  He just took off from me at the half point and sucked up runners and ran a strong race to the finish!  Look out, he is a force in the marathon to come.

Now the rest of the story...

Gray and and I awoke around 3am and made our way to Huntington Beach around 4:30am to get a close parking spot.  As we were leaving the hotel, two guys who were at the hotel for a Fox convention that we had seen on Saturday were just stumbling back in from a hard night of partying.  When the saw us and found out we were heading out to run, one guy blurted out a loud "WTF!".

We chilled in the car for a bit and went down to the start to use the facilities and check out the logistics.  We waited in the lobby of the Hilton for about an hour to stay warm then worked out way to the elite starting area and met a few other runners and did an interview with a Podcast guy (MarathonRadio).  Due to the fuel for this race, I wore a fuel belt with 5 PowerBar Gels...glad I had them as I would really need it later in the race!  PowerBar is the best!  I hated wearing the fuel belt and it frustrated me all day.  Around mile 6 as we were running through a park and past an aid station, some young girls started laughing.  Another runner (Martin) indicated that due to all the messing around I had been doing with the belt to get it to ride right, my split shorts had hiked up and my buttcheek was full hanging out...so I was flashing the crowd!  Hope you liked the view girls!

Started off well and had a great group of runners through mile 11 just running easy and chatting alot.  This section ran you along the beach for 3 miles then turned inland and uphill for a bit to a big park which we circled then headed back to Pacific Coast Highway (PCH) which was totally closed down for the race.  At 11 miles we turned north on PCH and ran about 2.5 miles then did a 180 degree turn. 

Gray and I and a 2 other runners were right together at the half (around 1:19).  Gray and Craig started to pour it on here and I let them go as I was feeling a bit fatigued but not running too bad.  Martin also started to pull away around mile 15.   I ran ok through 17 miles, then after that my left hammy started to get that crampy feeling so I dialed it back a bit which I hated!!  At the 16.5 mile mark you do another 180 degree turn and head north again on the boardwalk adjacent to PCH.  I was running solo here and it was lonely fighting the wind plus the cramping was starting to hurt. 

At 21 miles, the last of the 180 degree turns to head south to the finish on the boardwalk.  Still fading a another runner (Ben) who was with us early passed me.  But, I also passed Craig who went with Gray at the half way mark (he was fading bad, poor guy).  At mile 23, my left knee twinged a bit and just another issue to cause me to slow down.  A runner passed me at mile 25 and I just couldn't go with him.  I tried to push with all I had to hold off 2 more runners who were coming on and just made it to the finish ahead of them. 

Overall I am pretty happy with the race as it taught me what I need to work on for Boston (longer progression runs with Gray!).  I felt mostly good through 18 miles then just started to feel it in my legs.  I was shooting for a few minutes faster but will take a top 10 result and notching a marathon in my 10th state. 

I wore the Cortana's for the race to see how they would work as a replacement marathon racer.  They were ok but my forefoot kept getting really sore (starting around 11 miles) so I had to change my stride periodically to a heel strike to wake my foot back up.  For Boston I will definitely stick with the Tangents and keep my search up for the replacement (probably the Saucony Mirage).  I think the Fastwitch or Mirage will be the next go to marathon racing shoe.

I also had a recurrence of something that happened right after St. George.  While standing in line for the massage, I suddenly and for a short period of time had a hard time taking a deep breath and talking, like I had a touch of exercised induced asthma.   I might have this checked out this year.  I did ask a doc about this issue and he indicated is was likely just a bronchial spasm which are not uncommon after hard exercise..whew!

Gray and I hung around the expo afterwards for a while, got a massage a beer and our awards  (they only went 1 deep in the marathon for OA but 3 deep in the half, what gives?  So Gray got second place but only an AG award).  Drove back to the hotel, showered and hit the road for the airport. 

We had a great trip and will try to the get our IF running group to put this on the calendar for a destination race for everyone in the next couple of years. 

Splits:  6:08, 6:09, 6:04, 6:08, 5:45, 6:02, 6;00, 5:58, 5:58, 5:54, 6:07, 6:19, 6:07, 6:10, 6:19, 6:10, 6:14...crash 6:36, 6:36, 6:50, 6:49, 6:29, 6:44, 6:56, 7:02, 0.2(0.31) - 1:54.

Post script:  Now after running Boston in April in my Tangents in horrible heat, I know that wearing the Cortana's affected my running ability and time for such a long run. My feet were great after Boston in much worse conditions.  The pronounced forefoot strike and low heal drop on the Cortanas are great for training but not racing marathons.  I think I lost 3-5 minutes just due to the impacts the shoes had on my feet and stride.

I slept in and am taking today as a rest day.  Hard to be back in chilly Idaho Falls after 4 days in So Cal...but seening my family certain makes up for it.

One mile powerwalk around the park just to get outside and in the nice weather.  Left hammy still a bit tight so I will continue to rest it.

An early morning flight. After arriving at the hotel I drove up to the Hanson's running store in Utica, MI to check it out. Nice store but nothing on Teton Running! 4.5 miles on the nice TM at the hotel in 30 minutes before beers and dinner. (Ride)

I slept in and felt a bit stiff but managed to get to the TM before breakfast and a full day of meetings for a 5K in 21:30.  Nice start to the day. (Ride)

After a great day of meetings, we drove to the hotel by the airport and I ran 5 miles on the TM in 34 minutes before drinks and dinner with the guys.  A good day (besides being away from home) and feeling mostly recovered from the race on Sunday. (Ride)

7 miles on the hotel TM in 48:20.  A nice progression run (6:58 - 6:15) early before breakfast and heading home.  A good trip, but it will be nice to be home for a while (before the next business trip!).  (Ride)

11 miles with Curt in 1:22 early this morning.  We ran through SRL to Broadway and back then down Sunnyside for a bit.  A great run with a great friend having a great time.  We ran into Marlin and Andrea out on the run...good to see people out on this warm snowy morning. 

Kami convinced me to go to spinning with her, so I did 25 km (~5 miles equivalent at an easy pace) in 55 minutes.  THEN she had us lift for about 30 minutes...I am tired!

I got up early and went out for an untimed 5 mile run with Moxie.  I got home and started to get ready to take my son to his swim meet, but he woke up feeling pretty sick, his throat so sore he had a hard time breathing...so no swim meet. 

I was able to then meet up with the group on the corner and ran with Curt, Andrea, Lynette and another for about 4 miles.  They kept going on around the river, I turned around at Broadway and headed back home through SRL.  I ended up with 9 miles in 1:09 for a good 14 miles for the day. (Ride)

Time with the family today and a get together with the running group at The Cellar tonight.  Yesterday my son and I played some chess and he was very close to beating me so he wants a rematch today.

8 miles in 1:01 on a warm and foggy morning with the pathway being a bit icy at times.  Ran with Moxie and met Curt with whom I ran about 6 miles through SRL and back.  Nice run and great time with Curt.  (Ride)

A great day at church starting off with an interesting and challenging Bible study on the book of Job, then good to see Gray and Kari and her parents (Alan and Glenda) attending today.

7 easy untimed miles with Moxie early on a warmish morning.  Pathway was a mix of snow and slush.  My feet were a bit tender at the start but started feeling better as the run progressed.  I will try to get another run at lunch before afternoon training class. (Xodus)

6 miles in 44:25 on a wonderful day at lunch.  Warmish, light breeze, partly sunny...nice. (TSD5)

9 miles with Curt on a warmish and breezy morning.  A good untimed run as my Garmin died and I couldn't get it to turn on.  I will try to hard restart or just return it to Teton Running and exchange for a new one as I have had issues with this one since I got it last summer.  Only run for today. (Ride)

Early morning 7 mile run with Moxie.  This was an "un" run...untimed, unmotivated, unrested, unwell, unhappy.  (Ride)

I was supposed to get up at around 3:45 to meet Andrea for her long run this morning.  After a late night getting to sleep (finally around midnight), I awoke at 4:40 to my alarm going off...that was the first I remember hearing it.  Realizing that I was really late, tired and still had a stiff back, I went back to sleep for another hour and skipped the morning run. (Fastwitch)

7.25 miles in 49:30 on a cold windy day at lunch.  Normal loop around the river with a bit extra in the park.  A bit underdressed as I thought it would warm up...it didn't. 

3.1 miles in 21 minutes with Moxie after work.  (TSD5)

Tired again this morning, so I ran an easy untimed 10K with Moxie on a nice but cool morning.  (Ride)

6.4 miles in 48 minutes on a nice day at lunch.  Right foot is a bit tender with a little heel twing.  Nothing bad, but watching it.  Kinda like these Fastwitch shoes. (Fastwitch)

I received word today that I made the Saucony Hurricanes Team again for 2012!

14.05 miles in 1:46 early on a warmish morning.  Met Lynette, Curt and Craig at 5am for a good run around the greenbelt via SRL.  Both Craig and I have gimpy ankles so it was little tougher this morning.  Craig dropped off at about 9.5 miles (get healed up and rest, Craig!) and Nate joined us at the corner for the run.  I ran about 2 more miles and turned around as my ankle was starting to twing more and ran the last 2 miles home at a very slow pace. (Ride)

Ran into our friend Corwin who is training for Boston.  He told his about his experience about a week ago running early on Sunnyside when a car turn around, verbally acosted him the took a "shot" at him with either a small caliper gun or pellet gun.  Who thought we would experience a drive by shooting at a runner in Idaho Falls?

Our visitor from Uganda, Africa who is staying with us for 11 days arrived last night around midnight, so I am a bit tired.  After a church meeting this morning, plan to spend the time chilling with family and our guest watching movies and catching up. 

A great day...a fulfilling time at church in Bible study and worship with Robbie, Gray and Kari.  Then we went to the hill for some sledding in the new snow from yesterday.  Afterwards, we went to the gym...Kami and Robbie lifted weights while the kids and I played in the pool.  Then I did a nice easy 5 mile run home in 37:36.  (TSD5) 

Gave my pair of Tornados to Robbie as he had no workout shoes and was wearing a 1/2 size too small in the shoes he did have.

A really good day, thanks be to God!

I wanted to run faster this morning and it was cold outside, so I headed to the gym and had the pleasure of running next to Marlin for most of the run.  We chatted and ran about 1 hour next to each other, then I continued on and finished up 15 miles in 1:33.  Kami was there and did two spinning classes as well.  I also saw Lynette, Mauri and Deborah and numerous other friends.  A good morning at the gym. (Cortana)

We are heading to Jackson Hole today for some fun and a sleigh ride at the elk refuge with great views of the Tetons.  Should be a good day!  We had great weather for the drive over and the sleigh ride amongst over 7300 elk!   This was our first time to the reserve, and it was quite an experience in the cold and with the elk for a guy from Uganda!

The drive back home got a bit dicey for a while but we made it safely.

The pathways were icy and slick from the snow storm yesterday, so I headed to the gym. I could tell this was going to be a rough morning as my stomach was a bit upset and I felt like I was going to throw up for most of the run.   I was able to get in a decent 9 mile progression run in 56 minutes running about half of it next to Marlin.  I also saw Curt, Lynnette and Rex there today.    On the drive home I was bummed that I didn't just finish off another mile, so I ran a mile on the TM at home in 6:30.  Overall 10 miles in 1:02:30.  (Cortana)

Hope I can make it through the day today, not feeling too hot.

I was really tired and sore this morning, nearly didn't make it out of bed.  Got up late and to the gym (there were 30mph winds outside although it was nearly 40 degrees).  I ran next to Marlin for whole run...1 mile warmup, 7 miles at progression MP for 8 miles in 50:22.  I felt better at the end of the run, though I am still tired.  (Fastwitch)

Giving part of of a presentation at the Teton Running Co. tonight.  My focus is nutrition and I will be using some great information that PowerBar put together as the basis of my talk.  Should be a fun time. 

It was relatively warm and mostly calm outside, but I already had it in my head to run at the gym due to the wind noise last night.  So, when I got there at 4:30 Marlin was already 15 minutes into his run...and I thought I was the early riser! 

I ran 10 miles in 1:02:45 (6:17 avg).  2 miles easy, 7 mile MP progression, 1 mile at 5:40ish pace to finish up the run.  I also saw Mauri, Lynette, Kami, Deborah, Rex, etc.  A busy morning at the gym on the TM's and in spinning class.  (Cortana)

Had a fun time at the running store presentation last night.  Too bad a few more folks from Mauri's work didn't show up but we had a good discussion with those in attendance.  We are taking our visitor from Africa to a concert tonight...Richard Marx and the Teton Chamber Orchestra (for whom our neighbor is the conductor).

7 miles in 50:30 around the greenbelt on a nice morning at lunchtime.  Just a nice easy run to shake things out.  (Ride) 

11 miles on the TM in 1:08:50.  2 miles easy, 9 mile MP  progression with 2 0.25M pickups near the end at threshold (5:30) and VO2Max (4:20).  Ran next to Marlin for the first half of the run and Mauri for the second half.  (Fastwitch)

We had an amazing time at the Richard Marx concert last night, it was spectacular.

We are heading to Harriman State Park today to do some cross country skiing with Robbie, another first experience for him. 5.5 miles of XC skiing, that was a lot of fun and very beautiful!

I was meeting the group at 6am, so I was only able to get Moxie out for about 1.5 miles beforehand.  I met Andrea, Curt, Deborah, Lynette and Marlin (and a GUEST) and we took off on nice morning...clear, warmish (31 degrees) and calm. 

We ran through SRL and Deborah turned around at 1.5 miles (wisely as she still is dealing with her serious injury).  We keep going on along the river and to Freeman Park.  On the way past the Red Lion, I stopped for a quick pitstop then we ran to the park.  I was running a bit faster than the group and we separated in the park but met back up on the way to the greenbelt. 

I ran a bit harder back to the Red Lion Hotel and restaurant as nature was calling again at about mile 10.5.  The group stopped as well for pit stops, to fuel up and get some water.  Andrea looked outside and said, "Oh look it is starting to snow!". 

Within 3 minutes, it was a driving, blinding blizzard outside with the wind coming hard from the south (the way we were heading).   As we headed out to run, EVERYONE in the restaurant looked out at us as if we were insane!  The snow was so hard and fast that you could not look up because it stung our face and eyes so bad.  For the next 3 miles, we ran right into this weather and about 1 inch of wet, heavy snow fell.  The snow would stick to the bottom of my shoe and accummulate so it felt like I was wearing high heels until it would fall off. 

Most of the rest of the group peeled off at mile 12, Marlin and I continued on outside so he could finish off his last 2 miles.  I kept going and the snow stopped but the wind really picked up to about 40mph! 

I finished off 19 miles in 2:26.  This was a real character building run. (Ride)

Now off to a big breakfast at my parents with my family, my parents, Kami's parents and Robbie!

2 hours of roller skating on tired legs, I am going to count that as my extra miles for today...I am pooped and sore!

My legs are trashed this morning!  Slept in (as much as I could) especially since Moxie keeps barking at the neighbors teenager and his friends who are out screwing around at midnight...jerks! 

Church with Robbie today, then swimming at the gym...maybe run home.  Played with the kids in the pool, I swam 10 laps (Justin 25 laps, Katelyn 50 laps!).  I went upstairs and ran 5k in 21 minutes while they sat in the hot tub. (TSD5)

Gray and Kari came over for dinner to close out another good day!

My legs were still very sore, so I wimped out and went to the gym for a very easy recovery run.  Ran most of the run next to Marlin and chatted a bit.  7 miles in 47 minutes, 1 mile at easy MP.  (Fastwitch)

Thanks for the eggs, Marlin!

6 miles on a nice day at lunch in 41 minutes.  A good run, started slower and progressed every mile to a 6:25 pace for the last mile really focusing on my power in my stride since I need to get it stronger after all the TM running this winter.  (Ride)

It was a pretty nice morning outside...27 degrees and a light wind and lightly snowing.  Curt and I met up and ran 10 miles in 1:19 through SRL to Broadway and back.  Great to have a friend to talk to on a dark wintery morning, it certainly makes the run a lot better!  This run was  bit slower than I wanted as my quads are still a bit thrashed.  (Ride)

5 miles in 38 minutes around the greenbelt at lunch on a cool and windy day.  The pathway was very inconsistent and vary from dry to icy and snowy.  (TSD5)

Went to bed last night with the intent on running outside with Curt.  I woke up this morning to warm but windy weather, an achy foot and a very upset stomach.  Decided to hit the gym instead in case I needed to call it quits.  Ran next to Marlin who was there really early.  9 miles in 56:20 for a decent run today.  My foot stopped hurting around mile 4, but it took 6 miles before I felt like I was not on the verge of throwing up (stomach was that bad). 

Now it is snowing pretty good outside and I won't get a lunch run in...probably need the low mileage day.  (Kinvara)

I skipped my morning run as we had to get Robbie to the airport early this morning and I was not getting up at 3:30 to run today (I didn't even get to sleep in though).  Hope to get a decent run in at lunch.

8 miles at lunch in 59 minutes.  I had every type of surface to run on the path today...icy, slushy, snowpacked, wet, puddles and even dry.  A windy day that started off cool then heated up at the end when the sun broke through.  I almost skipped today based on the weather earlier, glad I didn't.  (Xodus)

Registered our Fast Running Blog Master's Team for Boston today, this should be fun!  Hope they approve the team with a mix of Idaho/Utah runners (Rob M, Steve A, Walter, Marlin and myself so far). 

It was cold (10 degrees) and slick outside so I headed to the gym for a mid-long run (at least for early morning).  2 mile warmup (7:00/6:27), then into a MP progression run from 6:22 to 5:56 over the course of the next 9 miles.  Mile 12 I pushed it up to finish in about 5:35 for 12 miles total in 1:14:40.  A good run...ran next to Marlin for most of the run.  Also saw Rex, Deborah, Lynette, Andrea, Mauri and McKay...the running group was well represented at the gym. (Kinvara) 

A friend of mine gave me a copy of the Rocky Mountain Running Race 2012 Guide.  I knew about half the people on the 2011 Marathon AG top finishers in the Rocky Mountain area...Jake, Ben, Paul, Marci, Lynette, Rob, Steve, Pat, Tyler, Scott, Fritz, Sasha, Julie, Joe, James, Allie, etc.  

I am not sure where the got the time for the top time in the women's 35-39 category because there was not a finisher by that name with that time at Pocatello marathon (top finisher was Penny Parrish with a 3:04). Lane Marley doesn't even show up on Marathonguide.com for 2011...could have done a bit better QA (plus they spelled my name wrong).

How about good ol' Idaho Falls, ranking 3rd overall in number of marathon finishers per captia in the Rocky mountain region (not including Ammon which is essentially Idaho Falls, could have been 2nd!). 

Congrats to the Pocatello marathon for being well represented in the marathon stats.

18.2 miles with Rob, Rob R, Caleb and Gray in the Sugarhouse area and up to the zoo and back, really early before we go to the USATF Level 1 Coaching Class.  Thanks to the Murphy's for putting up 3 wayward runners for the weekend.  A really good run, total time of 2:17:30 (roughly a 7:33 average pace...some slower warmup and uphills, fast down and a quick finish for last 0.2M).  Early morning long runs are much more fun with good friends to share the pain.  (Ride)

5 miles in 33:55 two loops arond Sugarhouse park and back to the house. Focused on something we were talking about at the class yesterday...the importance of front side mechanics (mostly relative to sprints) but it has application to endurance events.  I think by incorporating a better knee drive I will have more efficient power in my stride.  (ride)

Finishing up USATF coaching ed class today then heading home.   This will be a long day of sitting!

Got home a little late last night (10:30) and had a bit of a scratchy throat, so when Kami got up to go to spinning, I almost slept in.  Ended up going outside on a great morning for a run with Moxie.  10K untimed, but it was at a very honest pace with about 1.2 miles at a quick pace (MP).  I am focusing on my front side mechanics a bit to make my stride better.  I am a hamstring runner but have been neglecting my knee drive lately to help develop effcient power.  If I can just get that as a natural aspect of my stride, the cost of the USATF coaching education class was worth it! 

A beautiful day at lunch, I wish I had shorts but I didn't bring them so I was almost overdressed!  Sunny, warm (42 degrees) and calm made for a good run.  7.25 miles in 48:37...1 mile w/u, 5 miles at fast easy pace/slow MP (6:20, 6:30, 6:34, 6:28, 6:26), 1.25 miles cooldown.  I again focused on knee drive and straight power down and it made the run pretty easy in combination with my normal stride...this should be a good improvement.  (Cortana)

Kami finished her spinning class competition (Ride Across America) in third place...she worked really hard!

I had a hard time getting up this morning, a bit tired and with a scratchy throat. Managed to get up but decided on the gym due to the windy morning and waning motivation. Ran next to Marlin for the whole run which was helpful in keeping going instead of stepping off. I ran 9 miles in 59:25 with the last 1/4 at 5:02 pace. A better run than I was expecting this morning. (Kinvara)

I am in a training class for the next three days, so lunch run timing is unknown.  We did have a longer break today, but when I went outside it was getting colder, very wind (30mph) and starting to snow...so I went back in to eat lunch and catch up on work instead.

No run this morning, felt like crap so I slept in. Sore throat, headache, bodyaches.  If I am feeling better and have a decent break at lunch I will try short one then.

7 miles 47:45 on a beautiful day at lunch on the break from the worthless training course I have to take for my work.  (Ride)

8.4 miles with Curt early this morning in 1:02:30.  We ran through SRL and to Broadway (ran fast for about a mile to catch Marlin).  On the way back we ran into Andrea who was just heading out.  A good run (with Moxie too!) with a good friend, always a fun thing to start the day.  Now for the last day of my horrible training.  (Ride)

Got done with training (early!) and had a chance to get out on a beautiful day at lunch for a bit of speed work.  Warmed up for 1.5 miles, then into 4x0.5M with 0.25M recovery (~2-2.5minutes).  Odd splits with a bit of tailwind, even with headwind:  1-2:34, 2-2:41, 3-2:34, 4-2:40.  During the last two intervals I had a bit of intestinal distress and back stress, so I decided to forgo a 5th interval.  1.75 miles back to the office for a total of 6 miles in 41 minutes.  (Cortana)

Got out the door at 4:30am to meet Curt for a run. His knee was really bothering him so he decided to cut the run before we started.  I ran home and grabbed Moxie and we ran down Sunnyside.  On the way back ran into Lynette and we ran together for about 3 miles.  We peeled off to home and finished off 9 miles in around 1:13 for a nice easy recovery run.  (Ride)

3 miles in the late afternoon just to enjoy the 50 degree weather.  It was great!

Kami is off for the weekend to Moab for the Skinny Tire Festival with some girl friends, so the kids and I are going to have some time together!  Have fun Kami enjoying the beauty and warm weather in Moab.

Had a great time with running group at The Cellar last night.

We went out a bit later to try and get some warmer weather and sunshine.  Cache, Craig, Curt, Marlin and I drove to the top of the Sunnyside hill and ran down then onto the big rollers out towards Bone.   A good 14 mile run with a bit extra at the end in 1:44:35 (7:13 average).   A really great hill training run, glad we did it...gonna have a to do a few more of these before Boston!  (Ride)

Now for a day with the kids...swimming, movie, games...fun!  20 laps swimming with the kids,

I went out with Moxie when the kids were playing at the neighbors to enjoy the 55 degree weather.  Ran with Caleb for about a mile as he was finishing his 32 mile run!  4 miles in about 30 minutes for a nice easy warm weather run.

4 miles with Moxie and the kids riding their bikes.  We stopped at the park to play, then I dropped everyone off at home and finished off a couple more miles in the warm but bit windy conditions.  A nice day with the kids after church before Kami gets back from Moab.  (Cortana)

7 miles untimed with Moxie early on a warmish but windy morning.  Another early morning run to start off the week.  (Ride)

7.15 miles on a beautiful day at lunch in about 55 minutes. I was a bit overdressed in shorts, long sleeve shirt and light running jacket so I had to carry the jacket for about half the run. Ran easy for a mental health run...didn't help all that much to gear down work frustration but I liked being outside. (Cortana)

I didn't sleep well last night and woke up at 4:15am feeling tired and puny with a really bad sore throat (every morning for over a week now with this!).   It was really warm outside but a howling wind...I stood there trying to decide if doing a crappy run was worth the effort (I was not going to the gym!) or getting some extra rest was better.  I decided on the latter and will try for a decent run at lunch. 

No lunch run due to training schedule and work.  Maybe after work. 

Got news yesterday about our daughter's 6 year issue with intestinal issues.  The medical establishment has continually downplayed the issues and tried to pacify my wife's concerns.  She continued to push (going to SLC and  Boise to see specialists) with no results.  Finally we heard of a new practitioner in IF (only about 1-2 years) and went to her and have seen dramatic improvements.  We did some tests and come to find she may have some food sensitivities (as my wife suspected but poo-pooed by doctors) to gluten, cassein and peanuts...foods she loves.  So we are going on an adventure to move her (and to an extent all of us) to change some eating habits in a logical and thoughtful approach to see if this helps her with her issues.   Lots of debate out there on the usefulness of IGg tests and food intoleranace and the "doctors" we talk to are at either extreme position.  

I felt like crap again this morning but managed to get out for an easy untimed 10K with Moxie.  My first early morning outside run in shorts this year.  I wish this scratchy throat and congestion goes away soon.   (Ride)

No run today, I feel terrbile and am staying home from work to try to get well.

5 miles with Caleb and Glen in 36:44 just to get out for some air.  (Kinvara)

I finished my test for the USATF Level 1 certification, so I am now official and have the creds to be a coach!

Feeling much better this morning, so I went out on a very nice morning for a run (47 degrees, light breeze, cloudy with a chance of rain).  6 miles through SRL and back home to pick up Moxie for another 4 miles up and down Sunnyside.  10 miles in an easy 1:16 (7:36 avg).  It is nice to not have the scratchy throat and bodyaches, taking yesterday off from work and resting was a good idea.  (Ride)

6.35 miles in 44 minutes (6:55 avg) around the greenbelt on a decent running day...warmish with a light rain which wasn't bad as I had the right gear (hat, rain jacket, long sleeve shirt, shorts).  Good rainy progression run!  (Cortana)

A great but very hard long run today up in the foothills going to Bone.  A big group today...Marlin, Lynette, Curt, Alana, Lyndsi, Gary, Alicia, Cache and myself (then we saw Mauri up there as well).  This was a tough run on the rollers, on the way out we had a 35mph headwind then had the wind to our backs on the way home which was nice.

9.09 miles out in 1:09 (7:35 average), 8.91 miles back in 1:02 (6:57 average) for 18 miles total in 2:11.  About 4 of the miles coming back I was pushing a bit hard down into MP range.  I also spent a bit of time going back to check on the group and encouraging them during some of the harder sections.  A good character building run for my Boston training with some great friends!

Speaking of Boston, bib numbers are up!  My number is 215!  We should have a great Master's team:

Me 215

Steve A. 257

Walter 233

Rob M. 1077

Marlin 8168

10K in 44:40 with Moxie before church and before the blizzard hit.  It was a very pleasant morning for a run.  I saw Alana out as I was about to get home as she was heading home as well. (Kinvara)

An untimed 10K with Moxie on a cold windy morning.  Feel like the cold is coming back as I have a bit of a scratchy throat and tightness in my chest...this sucks! (Ride)

1.5 miles with Justin outside after work, then another 1.6 miles solo to get a short 5K in before dinner.  (Kinvara)

My cold (sore throat and body aches) is back so no run and no work today. Trying to get healed up to get back to real training and ready for the race on Sunday.

Up and out the door early for a run with Curt on a very nice morning.  Better part of 9 miles with Curt at a good clip, then finished off 10 miles before heading to work early today.  Total time of 1:13 (7:18 avg. pace) including a very easy first mile.  I will try to get a short run in with Justin after work.  (Ride)

Out the door at 4am for a couple of miles with Moxie before meeting Curt for a run.  Nice morning, a bit cool but no wind.  We ran through SRL and saw Marlin running his tempo run.  Nice pace for most of the run (7:00-7:15 pace).  On the way back we saw Andrea as well.  Overall 13 miles in 1:35 (including a warmup and cooldown) for a good longer morning run.  (Cortana)

4 miles in 25:20 on a beautiful day at lunch...in shorts and no shirt!  A great short quick run (1 mile easy, 3 miles at MP).  (Kinvara)

We are moving to Roxborough Park, CO (just kidding but I wish!).  I slept in and went out around 8:30.  An awesome run from our friends house over to the Highline Canal trail then into Chatfield State Park for 14.1 mile run in 1:39 (about a 7:05 avg).  A mix of paved trial, dirt trail and single track and it was fantastic...I wish I had access to running trails like this in IF!  On the way back I ran into a couple of runners and slowed up to run and chat with them.  A couple (Dan and Lisa Adams) from Fleming Island, FL who are visiting friends and also running Boston this year.  Good to have a bit of company on the run.

Now I have a dilemma...run the 20 mile race on Sunday in Westminster (about 45 minute drive away) or just go have some fun for a long run on the trails and not have to drive the 2 hours.  Plus later on Sunday we are driving to Colorado Springs to visit an old college buddy so the second option would save a lot of time but I might be tempted to not run quite as hard doing a solo trail 20 miler.  Thoughts on which option to do...hard focus on training or fun and family?

3 mile hike with the kids up Waterton Canyon, about half of it carrying a 4 or 7 year old on my shoulders.  At the bottom I talked with two pro marathoners from Boulder (Trent Briney and Tyler McCandless), both who ran OT in Houston) after their 15 miler.  Asked about the training run this weekend and they said just run Waterton Canyon (6-7 mile out and back) with a good honest uphill grade then back down as the better training for Boston.  Think that is what I am leaning towards.

Now for a beer before heading to Casa Bonita for our friend's daughter's 9 year birthday party!

Drove up to Waterton canyon with the ladies and I did my run while they walked.  6 miles up (to about 5900 feet) in just over 7 minute pace into a stiff morning canyon wind, a pretty tough workout.  Turned around and ran back down at just over 6 minute pace for a total of 12 miles in 1:20.  (Ride)

We got back just in time to hook up with the families and get off to the soccer game this morning.  Now for a day of fun with the families in the beautiful weather!  Maybe a short run later today and getting prepped for the 20 miler in Waterton Canyon tomorrow morning. 

After a day with the family and helping put together some Legos, went out for a short 4.25 mile on the pathways through the Village in 30:45.  Nice and easy, now ready for grillin' and beers!  Oh, and two bottles of "Las Rojas" wine too!

Up early for a cup of cofee and an PowerBar.  Started my run at 7am up Waterton Canyon to the trailhead for the Roxborough Park trail just past the Strontia Creek dam (a good size concrete dam) at approximately 6000 feet elevation (uphill into a canyon downhill wind).  Decent pace up (about 7:00) then back down to the parking lot.  

Stopped at the top for a PowerBar but had to stop 3 times during the run for pit stops and had a bit of a sour stomach from 11-15 miles.  Nearly bailed when I got back to the car at 13 miles, but forced myself back up the hill...glad I did. 

Finished off 20 miles in 2:18 (6:54 average pace) and about 1200 feet of climbing and faster running back down. 

Over 53 miles of running in the past 3 days, most all of it on trails or dirt roads!

Now for a big family breakfast then off to visit a college buddy and his family for the afternoon.

Had fun catching up with our friends and visiting Garden of the Gods!

Slept in, ate half a PowerBar then went out about 7:30.  9 miles from the house onto the Highline Canal trail at a very slow recovery pace.  I kinda bonked the last mile as I was getting tired and VERY hungry.

Taking the families to the acquarium and some play time this afternoon.

7 miles in 52 minutes.  Slept in and went out a bit later after the sun was up and the smoke from the forest fires had cleared.  Still a bit smoky (can barely see Waterton canyon), so I cut the run short and might run later. (ride)

Now we are off to take our son to the Museum of Nature and Science.  A full day walking around the museum, my feet are tired and a dinner and a beer are calling...and the smoke is back from the fires.  So, no additional run today, I will just go longer tomorrow on the single tracks in Chatfield State Park.

Slept in, downed some coffee and a PowerBar then went out for my run about 8:00.  I took Jon's advice and ran up in Roxborough Park.  I am glad I did as the air was clear unlike the air at the lower elevations...could barely see downtown from the smoke and haze.

I ran from the Community center up through the neighborhood and into the backside of the state park.  Wow, what a climb and a great scenery.  12 miles total in 1:32, over half of the run over 6000 feet (highest elevation around 6400 feet!)...big climbs and rollers. 

I was going to do a loop through the park but couldn't find the trail head I was looking for so I did an out and back...half on single track and dirt paths, half on the paved pathway in the neighborhood.  (ride)

Went for a hike with the families in Roxborough State Park.  3 miles around the loop, most of it pushing a stroller with a sleep 1 year old or doing a bit of running catching up with everyone after doubling back to get forgotten water bottles.  Kids did great on the hike!  Stopped for a lunch break in the great weather then headed back home for play/nap time (nap time for me too!). 

Went out after eating a PowerBar and just before sunrise for my last run on vacation.  10.5 miles in 1:19 from the house then onto the Highline Canal trail for 7.5 miles.  Good early run, now we are heading home later today.  (ride)

Returned home from our Colorado vacation very late last night so I didn't get to sleep until after mid-night.  As a result, I decided to sleep in and catch up rather than push for an early morning run.  Picked up Moxie from the "doggy social club and bathhouse"...she did great but was excited to see us (and we to see her in return!).

5.5 miles in the cool, windy and drizzly weather at lunch around the greenbelt in 38:30.  Just nice and easy, got done just before the rain started to pick up.  (Cortana)

Went out a bit later with Craig, Cache and Curt for my last mid-long run on a glorious morning, I was overdressed and had to stash gear about 4 miles into the run.  Ran most of the run with Craig as we pushed the pace a bit more than Curt and Cache.  Dropped down into slow MP for a few miles and then backed off a little as Craig was doing 22 miles today.

Overall 14 miles in 1:35 for a 6:47 average pace which felt very easy and controlled, a good confidence run for Boston prep. (Fastwitch)

4 miles recovery and slow on a warm, sunny but windy day.  1.5 miles with Justin and Moxie, 2.5 miles solo.  (Vibram Bikila)

Woke up with the alarm at 4am, saw that is was 23 degrees and snow on the ground...went back to sleep and will run at lunch.  Ah, taper time! 

Ran at lunch on a beautiful day for a run!  I ran a MP tempo run today but had some trouble breathing during the run due a constricted airway.  I hit the 10K mark in 38:20 (6:10 pace) including the first half mile as a warmup.  After that I cooled it down and finished 7.25 miles in 45:45 (6:19 average).  Overall a good run except for the breathing issue, I don't think it is a real problem but I will watch it.  (Cortana)

Cold this morning (20 degrees) but went out anyways for a nice easy untimed 7 mile run with Moxie.  (Ride)

Had the "birds and the bees" talk with my son last night since today they are watching "The movie" in class today.  Discussion went well, we will see if there is followup tonight after school.

A repeat of yesterday only 10 degrees warmer.  7 easy untimed miles with Moxie at 0430.  Probably a bit faster than yesterday but still easy.  (Kinvara)

First time running on the desert in a LONG time.  A beautiful day at lunch (50, sunny, light wind) for a run.  Untimed 4 miler, but based on perceived effort and rough estimate from the clock somewhere between 6:45-7:00 pace.  A front is supposed to roll in this afternoon..ugh!  (Cortana)

4:30am...7 miles with Moxie on a cool morning.  Untimed fartlek run, hard to get up this morning.  (Kinvara)

A beautiful day at lunch, I just could not pass it up.  Did loops around Freeman Park.  0.5M warmup, 3.1 miles at MP, 0.4M cooldown.  4 miles in 24:48 (6:36, 6:03, 6:02, 6:11). Good MP effort felt pretty easy.  (Cortana)

1 mile with the kids before dinner on a glorious evening.  (Vibram)

I woke up to a cold, windy and SNOWY (almost 2 inches) morning...so I slept in a bit more and went to the gym with my wife after dropping the kids off at school.

I had a good hard tempo run this morning.  1 mile warmup then into a 10K progression run starting at 5:56 pace then kept pushing up the pace to 5:27.  The last 0.2 of the 10K was at 4:17 pace.  Overall 10K time of 35:30 for a 5:43 average pace.  Cooled down to get 8 miles total in 47:55.  (Kinvara)

Now for a day of running errands with my wife on my day off and our running groups Pre-Boston motivational get together tonight!

10.5 miles in 1:11:40 (6:50 average) including the first mile warmup at 8:00 pace.  Ran with Gray through SRL to Broadway and back at a decent clip (6:40ish) for the run.  We saw more runners out this morning (about 2 dozen) on the pathways outside of a race...even though it was only about 20-25 degrees outside.

Now for a day of Easter egg hunts, coloring eggs, etc. 

He is risen, He is risen Indeed!

Went to a great church service then had brunch with my parents and brother and his family.

2.5 miles in the late afternoon with Moxie and while the kids biked just to enjoy the wonderful weather and family time.  Ran after playing in the backyard and making drawings on the driveway. 

I slept in and went out on a beautiful day at lunch...sunny, light breeze, 58 degrees.  I ran with no shirt to get some sun (and to scare the locals with my white skin tone!). 

7.5 miles total in 48 minutes (6:24 avg).  10K in 38:45 (6:15 avg) with the last 0.3 miles slower due to a debilitating stitch in my side...ouch. Last 1.3 mile easy cooldown around the park. (Cortana) 

Had to stop once for a pit stop, otherwise a mostly comfortable run.  Last hard run before Boston, all easy from here on! 

The Boston Teams are posted!

http://www.baa.org/races/boston-marathon/participant-information/team-entrants.aspx

Thanks to PowerBar TeamElite and Saucony Hurricanes for all they are doing in Boston for the athletes!  Looking forward to seeing all the company reps!   Stop by their booths for some great products!

6.5 miles at 6:45 pace on a beautiful and warm day at lunch. Sunny, 68 degrees and a light breeze...nice!  Just a good taper week run. 

Getting excited for the trip!  Have some fun family plans as well as fun friend activities and a few get togethers with Saucony and PowerBar folks. 

4 easy untimed miles with Moxie early on a warm morning (41 degrees).   A nice morning for a taper week run.   Feeling pretty good.

A good new fun option/dilemma for Boston.  My brother secured us seats at the Red Sox game on Wednesday night (great seats on third base line near home plate at ground level!).  But we are scheduled to check out of our hotel and go to Plymouth that afternoon and the downtown hotel rooms are still expensive that night!  So, trying to figure out a way to make it work...probably check out, get our rental car, park at the hotel (or delay getting the car if possible), go to the game, drive to Plymouth that night (only about 40 minutes away...a doable drive later in the evening, especially with our GPS in hand).   Either way, another good thing for the family on our trip!

3 easy miles with Moxie on a warmish but windy morning.  Just another taper run...getting antsy to go!

No run as we are on our way!  See you soon, Beantown! We watched "Fever Pitch" last night to get in the Boston frame of mind...it will be fun.

Plane ride was good yesterday and we got on the T and to the hotel (nice, great location right off Hereford St, about 0.2M from the finishline!) with no problems.  We checked in, grabbed a bite to eat (starving kids!) and found the Whole Foods to stock up on some breakfast and gluten free stuff for our daughter.

What a great morning for a run...sunny, about 45 degrees!  Ran from the hotel down Mass Ave and across the bridge to the other side of the Charles River.  I stopped by MIT, ran along the river and back over the bridge near Cambridge. Ran along the river back to Mass Ave then onto Commonwealth, turned on Hereford then down Boylston to the finishline (starting to see up for th race, still hadn't painted the new finish line yet).  Took a picture from a runner from Japan, then ran to the hotel.  Lots of runner out everywhere, I saw several of the elite Kenyan women and men on the river path...of course they didn't recognize me! 

5 miles in about 39 minutes.  Great start to the day.  Now off to the expo later, hooking up with friends and dinner with the Saucony Hurricanes!

Had a great day...met a VP for Saucony (Fred Doyle) on the T and talked the whole way to the expo.  Saw the PowerBar folks (Dave, Drew, Chad) and listened to Desiree Davila, Time DeBoom and Josh Cox give a talk.  Met Jess at Saucony.  Ran into all the gang wandering around.  The kids last about 2 hours before we were all on overload.  So we left, ate lunch at Flour Bakery and took them to the Boston Children's Museum. 

For dinner met the Saucony Hurricane's for dinner at Pasta Beach on the Rowe's Wharf.  Met lots of good people (Carrie and Shawn with Saucony) and several athletes (Neil, Matt, Matt, Kelly, Nick) most of which will be running around the same time goals.  So between the FRB and Saucony folks we could have a big crew!

3.65 easy miles to the Charles River (ran with LOTS of African runners today!!).  Ran back to Commonwealth and run under the Mass Ave road then to the finish line and back to the hotel.  I wish we had today's weather tomorrow!!!

May head back to the expo to see Curt, Alana, Rob, etc. and to do a video shoot with PowerBar.  Maybe take a bay cruise then dinner with the gang at Maggiano's.  Hotel with the kids to swim then to bed early to get to the 6am buses at the Common. 

Short report: 2:43:26 total time. Good enough for 114 overall, 103 male, 9th Master OA, 1st Idahoan (highest place by Idahoan since at least 2000).  

First and foremost, thanks be to God for the strength to run today in these conditions and to be able to use His strength for this accomplishment.

1:19:56 first half, 1:23:30 second half.  80 degrees at the start, but the heat did not bother me too bad today, I don't know why!  Ran solid, including a pit stop in mile 18 for my slowest mile.  Picked off lots of runners the last 8 miles. 

Feel like this is one of my best runs (probably my best RACE ever) ever considering the conditions (one of the 2 hottest Boston's ever!). 

FRB Masters Team took 4th OA...we kicked the defending champion Whirlaway Racing Team's ASS!!!!

Spent time with family afterwards. Saw Christine Kennedy, Tony Phillippi and Chuck Engle after the race.  An Italian dinner in the room and cupcakes from Sweet bakery.  Went to the PowerBar party...talked with the PowerBar folks (Chad, Dave, Drew, etc.), Josh Cox and Meb Kehflezghi (Meb and I talked for 10 minutes about running and being a Christian athlete)!  Quite a day.  More thoughts later...time for bed.

Details now (after awaking early and being sore).

Met up with Marlin, Rob, Steve and Walter at the Common and rode the buses to Hopkinton where we ran into Cash and spent the morning relaxing and chatting.  We saw Teena (always full of energy!).  Made our way to the start down a back street and found some private PoPs then got into the corral with about 5 minutes to go to stay out of the sun and 80 degree temps.

At the gun, we were deep in the corral and had to start slower and bumping elbows trying to find room to run, which was good and made us start conservatively.  Steve got anxious and bolted ahead and we never were able to hook up with Rob as Walter and I ran together. 

We got right on pace in the next few miles picking it up a bit and weaving through runners.  We were running well and strong but man the heat...taking lots of fluids and dumping water over our heads at every stop and from the folks in the crowd handing out water!  I saw Alana and Rocky at mile 6 and got a boost from their cheers.  I was so wet from all the water I was dumping over my head that my shorts with gels kept feeling like they were falling down around my butt!

About mile 7, we caught up with Steve and kept rolling.  About mile 8 I pulled away from the guys and just kept running consistently, feeling very strong and running with a nice easy pace.  Hit the halfway point in 1:19:56 and I was feeilng really good and ready to challenge the second half!   As we ran through Wellsely College, gave lots of high fives to all the girls!

I remember hearing lots of good music on the course and singing along a few times and having a big smile on my face!  There were several times myself and the guys around me would pump up the crowd and they would respond with roars!!  Several of the small towns along the route were every bit as loud as the run up Boylston.

I remember running a good race in my approach to the hills.  As I would hit an uphill, I would go to my quads and focus on knee drive and direct force to the ground and not hamstring activation, then on the downhill go back to my hamstring strength and fly down the hills.  It worked great, thanks USATF coaching clinic for the tip!

Hit the PowerBar Energy zone at 17 miles and saw the PowerBar folks (Chad, Tim DeBoom, etc.) and got a boost but had to take a pit stop just after to clear out from all the water Gatorade.  Felt much better and didn't loose too much time.  Ended up passing all the folks that I remember passing before so the stop paid off. 

The official water stops were plentiful, but the warm water and Gatorade were not!  I liked the spectators supply better because it was cold!  The last 5 miles I didn't drink any Gatorade because it just upset my stomach.

I felt very strong on the Newton Hills and up Heartbreak never wavering and passing folks and just easing up the hills at a good pace.  Once over the top and coming back down I felt great and was able to pick up the pace through Brookline and into Boston.  The hill at mile 25 sucked, but I knew I was almost done.  Once we hit the underpass at Mass Ave I knew what I had left and was all smiles!!

Picked off a few more runners on Boylston and was running well with no one behind me so I slowed to make sure I found my family in the grandstands!  Gave a wave and a kiss and thanked God for the strength today as I finished to hear my name and PowerBar mentioned on the PA!!

After finishing and walking the long walk to the gear bags and to get medals, food, water, etc. I was thanking all the volunteers for being out there, they make this possible too.  There were and incredible number of volunteers and medical folks in downtown Boston..wow!  Thanks Boston for a great race!

Overall probably my best race ever and an event I will never forget!

Splits: 6:30, 5:51, 5:57, 5:45, 6:02, 5:56, 5:56, 6:04, 6:01, 6:10, 6:21, 6:15, 6:15, 6:10, 6:15, 5:52, 6:24, 6:57 (PoP), 6:09, 6:28, 6:38, 6:00, 6:13, 6:11, 6:23, 6:29, 2:31 (0.4).

Recovery day exploring Boston on the Freedom Trail.  I feel really good today and the walking tour (about 3 miles) was not hard. 

Our kids enjoyed the Freedom Trail and all the history.  Ate at Sweet Bakery, Galleria Umberto (best pizza and arancini!) and Modern Pastry. 

Took the ferry back from the USS Constitution to the aquarium, then walked over to Qunicy Market.  Stopped in at Bill Rodger's Running Center and met Bill and Bobbi Gibb (1st women's finisher!). 

Ate at Atlantic Seafood Co. for our 19th Anniversary dinner then back to the pool for swimming with the kids.  A really good day!

Congratulations to the FRB Women's Open Team for finishing 5th Overall!!!

Another recovery day.  Will spend some time in Boston looking around and going to the Boston Museum of Science (went to the IMAX for a dolphin movie...my daughter was thrilled!).  3 miles walking around town.

Red Sox game versus the Texas Rangers tonight at Fenway!  What a great park...too bad the Sox lost again.

Long drive later to Plymouth.

4 miles to shake out the legs from the hotel.  (Tangent)

Going to spend the day exploring Plymouth... Plimoth Plantation, Mayflower II, Plymouth Rock, watching the herring run up the creek!.  Lots of walking, counting as 3 easy miles.  (Fastwitch) 

3 miles early before exploring Plymouth some more and then heading to Logan airport to return home tonight.  A great Massachusetts vacation!  (Fastwitch)

I slept in after getting home late last night.  Went out for an easy 7 miler and ran to the running store where I saw an ad for the Open Mile at the Tiger Grizz High School meet today.  So, I thought I would try my first ever mile race...5 days after Boston.

Took the kds over and dropped them off in the stands and talked with all the coaches about Boston, ran a bit of a warm up then got the the line for the mile race.  About 6 coaches and 3 others (including me).  The gun went off, hit 400 at 68 (too fast on fatigued legs), 800 at 2:20, 1200 at 3:47,  then 1 mile at 5:00.  Too fast with my first 400 but felt good about a 5 minute mile after running the marathon on Monday.  Finished behind 2 younger coaches and a young guy...still holding up the flag for us old guys.

Met and ran against a guy from Logan by the name of Carson who used to run with Paul, Cody and Jon.  He now coaches for Preston HS...good guy.

Now to catch up on chores around the house, help kids with homework and other daily duties. 

8 miles with Moxie in 58 minutes through SRL.  Took the first 3 easy, sped up for the next 3 then ran into Alana, Deborah and Lyndsi and ran with Alana for about a mile.  Finished off a bit faster for a nice run on a great morning before church.

7 easy miles with Moxie at 4:30am on a warm morning.  Nice and easy in about 50 minutes. Supposed to be nice and hot for the next few days!  (Ride)

7.2 miles at lunch in 46 minutes (6:24 avg).  I felt great and started right into a good pace for a 10K then backed off a little for the last mile.  72 degrees and sunny...nice but it was still cooler than Boston!  I guess we are just as lucky that we didn't have today's weather for the race last week (heavy rain, high winds)! (Cortana)

4:30am...7 easy untimed recovery miles with Moxie on a nice warm morning.  (Fastwitch)

Quick untimed 4.25 mile run at lunch on the desert in beautiful weather!  (Cortana)

4:30am...standard easy morning 7 miler with Moxie, slow (about 51 minutes).  (Ride)

No lunch run, busy at work.  After work stopped by Teton Running then had an Idaho history program that my daughter's 4th grade class put on at school which was really great so only a single run today.

4:30am...met Nate for a run, 7 miles having fun and great conversation.  About 1 mile total before and after meeting him.  8.1 miles at 7:21.  Good early morning run...now waiting to see what the weather does later today for my lunch run.  (Fastwitch)

Nice run at lunch in cool and breezy conditions.  First 2 miles with Dan (7:35, 7:24) then I picked it up.  6:59, 6:33, 6:12, 6:26, 6:34, 0.2 - 1:22.  Overall 7.2 miles at an average pace of 6:49.  (Cortana)

It was cold and very windy out this morning so I opted for a TM run at the gym.  I ended up running next to Marlin for most of the run! 

2 miles easier then started into a MP progression.  At 6.5 miles, I kicked it up and ran 0.5M at 4:17 pace, then finished off the next mile at MP.  Overall 8 miles in 49:20 (6:10 pace) for a good run.  Hope the weather improves for a lunch run...it was snowing on the way into work!  (Kinvara)

Too windy and cold outside to want to run, plus I got really busy at work today.

I received an elite entry into the US Masters Marathon championship at the Twin Cities Marathon in October.  Now need to ensure I can afford to go and fit into my schedule!

Went out early with Moxie for 7 miles, dropped her off and finished off 10 miles in 1:13:50.  (Ride)

Kory Wheatley and his family showed up for the Sunnyside Run for Technology 5k and brunch.  We had a great time with the Wheatley's!

5K in 17:20 for first place, Kory came in second!  The first mile was ok (5:27) but then my hips started to tighten up (residual fatigue from the marathon) so I dialed it back as I was way out in front.  Ran back to see my family running the race as well.  Ended up with an additional 2 miles.  $20 gift card to Barnes and Noble! (Fastwitch)

Overall a great morning of running and friendship! 

10 miles in 1:16 with Moxie before church.  Ran from home through SRL to Broadway and back on a nice morning.  (Ride)