Philippians 4:13

Happy New Year!  I slept in after being out late at a friends house and went for a run with Andrea and Lynette through SRL and back.  I ran into Curt as he was finishing up his 13 miler to start off 2013 and took inspiration from him and ran a 13K run today in 1:06.  I am feeling recovered and ready to start uping the mileage.  A nice morning, sunny but cold.  (Ride)

Now to have a good family day and take the kids sledding with Curt and his kids.

Family are all plugged in (IPod, Kindle Fire, Wii) so I went back out for a 5k untimed run on a sunny but cold afternoon.  Feet are popcicles, Cortana's are definitely not winter running shoes!  (Cortana)

It was -2 degrees outside when I got up, so off to the gym for an easy run.  8 miles in 51 minutes for an easy early run today.  (Old Cortana)

5 miles untimed around the greenbelt at lunch.  I waited until it warmed up...to 5 degrees, but it was sunny and actually a really nice run.  (Ride)

4:30am...-7 degrees outside, TM it is!  8 miles in 50:30 (6:19 avg), easy to start then an easy progression through MP range.  Last mile a quick progression to 5:22 pace.  Good run even though it was hard to get started.  I saw Gray and Andrea coming in as I was leaving...what is he doing up this early?  (Mirage)

6 miles after work and after dropping the kids off at swim practice.  1 mile easy, 3 miles at 5:50ish pace, backed off to easy MP and progressed  up to MP.  Last 0.25M at 4:17 pace.  Overall time of 36:23.  (Cortana Black)

4:30am...-4 outside so yet another early morning TM run at the gym.  2 miles easy, then into an easy progression through MP range and a fast 5:15 finish for the last 0.25M.  Overall 8 miles in 50:55 (6:22 avg).  Good to see Andrea, Marlin and Curt there this morning.  (Cortana Black)

5 miles at lunch in 38 minutes.  Beautiful clear day and it had warmed up to 10 degrees! (Ride)

It was -7 degrees outside this morning so another TM was on tap.  I saw and ran next to Andrea, Lynette, McKay and Marlin.  I also met a guy next to me training for a 50M named Spencer.

Started easy for a few miles then went into a MP progression and threw in 3 0.25M at 4:17 pace at the end of miles 11, 13, 15.  Overall 15 miles in 1:32:29 for a 6:10 average.  (Mirage)

I went out in the afternoon after it had warmed up a bit with David and Gray.  I should have known after yesterday's workout (I was planning a recovery day today) not to go out with two young guys, one an OTQ guy in the marathon and 10,000m and the other shooting for a 2:28 spring marathon.  I ran an easy mile, met Dave, ran 3.5 miles to meet Gray then 3 miles back with both before peeling off for home and running really easy.  8 miles in 55 minutes but an honest effort (6:10-6:30ish) for the 6.5 miles with the guys.  Now I am ready to eat and rest...after taking the kids swimming that is.  (Ride)

4:30am...7 slow easy recovery miles, the run I should have done yesterday.  Total time of 46:30 on the TM at the gym.  (ride)

Too cold and tired for a run at lunch today, maybe after work...or not.

No run this morning as I was feeling a bit under the weather and had a niggle that made me pause so I took the morning off.

7 miles in 44:30. (Mirage)

7 miles in 44:40. (Cortana Black)

10k in 36:55 (5:57 avg).  3x1mile at 5:30, 5:27, 5:24. (Old Cortana)

I slept in today on my day off then got outside to shovel the driveway (snow and ice) for about 1 hour before taking the kids to school.  Then my wife and I headed to the gym.

11 miles in 1:07:40 (6:09 avg).  1 mile easy, then progression every mile starting at 6:22 and ending a bit faster with a 5:46 mile.  Overall felt really steady and easy.  (Mirage)

15 miles in 1:34 on the TM.  4 miles easy, 10 miles at easy to mid MP, a couple of fast sections and a light cooldown.  Ran with Curt, Lynette, Andrea and Spencer.  We saw Marlin, Deborah, Kami and McKay there as well...a busy day for our group at the gym (-11 degrees outside).  (Mirage)

No run today.  It was -18 when I woke up and never got above 0 today.  Spent time with the family just staying warm.  I was feeling a bit blah and had a bad tooth ache after having an issue when eating lunch yesterday (pizza) and hearing and feeling a crunch on a molar.  Just needed a rest day.

7 miles on the TM in 45:30.  -8 outside and nearly didn't even get up today.  Had a great surprise and ran next to Marlin for about half the run as he is trying to get back running after his shoulder surgery last month, he is looking good.  (Cortana Black)

Kami and I are going to the travelling Broadway musical "Rock of Ages" tonight, should be fun to rock out to the music we grew up listening too!

No morning run as I had to be to work early.  Kami and I will hit the gym when we drop off the kids for swim team after work.

7 miles in 42:40 on the TM...hot in the gym! (Cortana Black)

We had a great time last night at the "Rock of Ages" Broadway musical.  Awesome music, a bit risque, but the story was good and performances well done.  Amazing how they pieced together a story based on the lyrics of rock songs from the 1980's.  I think I liked the story in the movie better than the play, but both were entertaining.

4:30am...7 miles on the TM in 44:20 (6:19).  2 miles easy, 5 mile MP progression.  Very tired this morning, hard to even get up but I got the run done.  (Cortana Black)

4:30am...8 miles in 49:20 (6:10 avg) on the TM at the gym (-4 outside).  2 miles easy, 5 miles at a MP progression, last mile at 5:18 avg.  After waking up, felt pretty good.  Nice to run by or see Curt, Rex, Lynette, Andrea, Aaron, Steve, etc.  I will try to get another run in later today if possible. (Old Cortana)

I went to the gym after work while the kids were at swim practice.  1 mile warmup at 6:10, then into 3 miles at 5:30ish pace.  1 mile recovery at 6:00 pace, then a mile at 4:40ish, cooldown 0.2 at MP.  Good run, felt very comfortable.  Ran next to Jeremy Smith and had a good talk.  Overall 10K in 35:03 for a 5:40 average.  (Cortana Black)

I slept in a bit and got to the gym around 5am.  Ran next to Curt, Lynette, Marlin, Rex and Andrea over the course of the run.  Nice and easy today after yesterday's tempo.  10 miles in 66 minutes talking with friends most of the time.  Now for a busy day off from work.  (Mirage)

5am...14 miles in exactly 90 minutes. Warmed up easy and progressed up to a MP progression for the last 5 miles. Ran with Curt and Marlin, alos there this morning (-9 outside) were McKay, Rex, Spencer, Lynette, Andrea and Aaron. Lots of the group on the mills today. (Mirage)

Off to watch the kids swim meet now.

No run today.  Too cold before church and too many family things afterwards.  Good day off.

I went to the gym with Kami and ran while she was doing 2 spinning classes.  Ran next to Rex, Marlin and Aaron for a while.  I also saw Andrea, Deborah, McKay.   Nice and easy 4 miles, then into MP with miles 10-15 at 6:00 pace.  Last mile cooldown.  Overall 17 miles in 1:46:45 for a 6:17 average pace.  (Cortana Black)

Now for a day off from work to spend with my wife and doing some errands and other fun stuff. 

4:30am...7 miles on the treadmill at the gym in 44:15.  Legs were a bit sore this morning.  Still too cold here, -6 when I went to the gym and I saw -20 degrees on the car thermometer when I was driving to work on the desert...so much for global warming!  Likely only run for today. (Old Cortana)

4:30am...7 miles in 44:18 (6:20 avg) running next to Marlin.  I did a little hill workout increasing the incline starting at mile 3 up to a max of 5.5% while also increasing the pace incrementally.  Good but hard workout.  Probably only run again today due to schedule.  (Cortana Black)

Read a report in the paper today that the average temperature for the last month was just over 5 degrees.  That is 15 degrees lower than the historical average for January all the way back to 1850 (the last time the temp in IF was this low for so long).   We live in a modern tundra right now.  No wonder I have so much time on the TM and my mileage is so low, too cold to run outside and not motivated to spend more time on the 'mill.

4:30am...it was warm enough outside this morning (18 degrees) but I woke up not in the mood to bundle up and have gotten used to the warmth of the gym, so treadmill time once again.  8 miles in 51:15 (6:17 avg).  Easy start (nearly quit after 2 miles), MP progression and a couple of fast segments the last 2 miles.  Try to get a run in at lunch or after work.  (Cortana Black)

Giving a running clinic at work today for an employee safety team meeting, should be fun!

6 miles after work in 37:35 (6:16 average).  Nice and easy while the kids were at swimming.  (Old Cortana) 

5am...8 miles outside on Sunnyside with Curt on a warmish morning (32 degrees!).  Fun to finally be back outside for an early morning run, thanks Curt!  (Ride)

Kami convinced me to go to spinning with her after dropping the kids off at school.  A tough workout doing intervals.  28km in an hour, counting as 4 easy miles (though this was not easy, my legs are trashed). 

Lots of chores on my day off today. 

What an adventure run this morning.  I met Andrea, Curt and Lynette at the corner and we spent the next 8 miles ice skating on the city streets!  We even had a county sheriff stop us to tell us the roads were slick and we were crazy and should stop running.  We made our way back to Sunnyside and the temps and roads improved a lot so the last 5 miles were actually running again.  Nice to have warm temps but the light freezing rain made this run challenging from a safety perspective (though it is nice to be running outside again!). (Ride)

7.25 miles in 57 minutes with Curt on a snowy wintery day.  Good run, character builder but with good company.  I wish I would have worn my Xodus shoes yesterday too!  (Xodus)

No run today.  I was tired and slept in and woke up to about 1 foot of new snow (minimum depth) in my driveway so the gym would have been a challenge to get to anyway.  School was cancelled and I had an appointment for dental work.  So between shuttling to dental appointments (kids too) and the recovery (my head is throbbing) and shoveling my entire driveway and sidewalk (couldn't get the snowblower to work today!), I am beat and didn't run.  I could claim and equivalent mileage for about 2-3 hours of shoveling...but alas I will just claim an off day.

10 miles on the TM at the gym in 1:04.  I am really sore from all the snow shoveling yesterday, but at least my jaw feels much better from the dental work.  (Cortana Black)

5 miles at lunch around the greenbelt on snowy pathways, untimed.  (Ride)

No run today.  Woke up feeling pretty bad with a pain that I have some concern about, need to get it checked out.  May be taking a few days off, we'll see.

I started feeling better last night and the issue was nearly unnoticeable this morning, so I went to the gym for an easy run that I could cut off at any time.  I ended up running 7 miles in 47 minutes and never having any issue.  I am still heading to the doc today to check things out, but this is promising.  Good news from the doc, doesn't appear to be much to worry about, take it easy and anti-inflammatory and I should be good to go. (Mirage)

4:30am...went to the gym for a run as the pathways were very icy again this morning.  2 miles easy, 8 miles at a MP progression, 1 mile cooldown for a total of 11 miles at an avg. 6:15 pace (1:08:42).  Effort felt good an no pains this morning (beside a pitstop).  Nice to run with Curt and have the company at the gym drudgery. 

Now for a day off from work, but busy (church meetings, chores, swim team pratice shuttle, etc.). 

Ran outside with Andrea, Curt and Lynette.  We ran our Bellin Rd loop with some extra at the end.  Overall 14.75 miles in 1:51.  Fun to run outside again on good roads with excellent company.  Only issues was nearly getting hit twice in the final 0.5M on the way home by 2 jerk drivers.  (Ride)

7 easy miles in 50:50 with Moxie on a beautiful day after church.  Nice to get outside in some sunshine even though it was a bit cool.  Moxie was very excited to be out running again!  (Ride)

4:30am...6 easy miles with Moxie on a warmish morning but with a freezing fog that made the pathway a bit slick in spots. 

5 miles at lunch around the greenbelt on a mixture of wet and icy pathways.  Nice to get out again today, time of 34:30. (Ride)

4:30am...6 easy miles outside with Moxie on a nice morning for a run.  I was really tired but got up and outside and glad I did not give in to the call of the nice warm bed.  (Old Cortana)

I was going to go for a run after work, but instead decided to do some shopping and get dinner ready for the family while they were at the gym and swim lessons.   I will get a good run in tomorrow.

Went to the gym to get a harder workout this morning.  I saw Gray, Rex, Shannon, Aaron and Heidi so some good company today.  1 mile wu, 7 mile MP progression, 1 mile easy for 9 miles at a 6:12 average in 55:45.  Good workout today.  (Cortana Black)

4:30am...decided to run at the gym this morning.  1 mile wu, 6 miles MP progression with miles 6-7 at 5:50, 5:24.  Mile 8 easy to finish off the run in 49:43 for a 6:13 average.  I will try to get a run in at lunch.  (Mirage)

5 miles on a nice day at lunch around the greenbelt.  1 mile easy, 3 miles at easy MP, 1 mile easy.  Everything felt really good and smooth. Total time of 33:23 (6:40 avg.). (Ride)

3.25 miles after work with Moxie while the kids were at swimming and Kami was at spinning.  Nice and easy with Moxie on Sunnyside.  (Old Cortana)

I met Curt at the gym at 4:30am for a run and we also ran with Marlin who showed up just a little bit later.  Great to have friends to chat with while on the TM.  2 miles easy, 8 miles at MP progression, 1 mile cooldown for 11 miles in 1:08:50 for a 6:15 average for the run.  Nice run with good friends, we also saw quite a few other friends at the gym this morning who are also early risers and committed to their fitness.  (Cortana Black)

Went back to the gym after dropping the kids off at school and did a hard spinning class with Kami, a good hill workout and rode 27km, I will call it 5 miles. 

Nice to have these 4 day workweeks, I am glad that I changed my work schedule!

I was going to try to run before the kids' championship swim meet, but couldn't get up and wanted to ensure I helped get them ready this morning.  So I will try to run in the afternoon after the meet and taking the kids out to lunch. 

11 miles in between the kids swimming events (number 15 to number 32) all around the city, from the adquatic center up John Adams to Hitt, up and down Hitt Road, back on John Adams then back up to 17th St. for a pit stop then through the numbered streets back to the aquatic center.  When I was slowing down for my pitstop I rolled my ankle a bit on some uneven ground, really hurt for a bit.  A really good run in the nice weather outside in 1:17.  It was really fun watching the kids compete in the swim meet, they did great!  (Mirage)

6am...8 easy miles with Curt on a chilly morning (20 degrees and a breeze).  Nice to have the company and conversation on a cold dark morning.  Overall time of 1:02.  (Cortana Black)

4:30am...it was 5 degrees outside so back to the gym this morning.  Right when I was about to start Curt showed up so I had some good company again this morning!  2 miles easy, 4 miles MP progression then 1 mile at sub 5:30 pace.  Overall 7 miles in 43:30 for a 6:13 average pace.  My right foot is still a bit sore from rolling it on Saturday.  I will try to get a run in at lunch today time permitting.  (Old Cortana)

5 miles with Dan around the greenbelt at lunch.  Cool but sunny day, actually a pretty nice untimed run.  (Ride)

I dropped off my wife's car this morning at the repair shop to have the rear bumper replaced from when we were rear ended a few weeks ago and got a new surpise...in the last few days someone had tagged her car on the rear quarter in a parking lot (which we didn't know about) and not left a note.  Unfortunately, this has to be repaired too to make the bumper fix work right, so we are out $400 to fix this issue!  Nice ethical people out there in the world!

4:30am...7 miles in 43:35 (6:13 average).  2 miles easy, 4 miles MP progression, 1 mile around 5:30.  Deja vu from yesterday morning.  (Mirage)

4:30am...7 easy utimed miles with Moxie on a warmer but breezy morning that still kept it a bit chilly.  Ran out and back on Sunnyside, ankle still a bit sore.  (Old Cortana)

5 cold and windy miles at lunch around the greenbelt in 37:29.  I never warmed up during this run, brrr.  (Ride)

4:30am...7 miles in 42:50 (6:07).  1 mile wu, 5 MP progression up to 5:46 pace.  1 mile at sub 5:30 to finish it off.  I had to do this with no music as I seem to have lost my IPod since Tuesday, either at home or left it at the gym accidentally and no one turned it in to lost and found, bummer.  I hope I find it at home someplace, otherwise this has been a bad week for lost or damaged items for us. (Cortana Black)

Nice lunchtime run around the greenbelt and an extra loop through the park a bit faster.  A cool day but nice, good day for a run.  6 miles in 43:20 (7:13 average).  (Ride)

I slept in since it is my day off and went to the gym with my wife at 5:30am.  I saw Curt (briefly) and ran next to Rex for a few miles.

2 miles easy, 1 mile easy MP, then into a 4x1 mile with 0.5M recovery at slow MP.  Splits were: 5:27, 5:24, 5:15, 5:10.  At the end I did a hard 0.5M, half at 4:17 pace until the TM started to overheat then backed it down to 5:00 pace.  Finished off with a slow MP cooldown.  Overall 10 miles in 59:00 (5:54 average).  Heading back to the gym after dropping the kids off at school for spinning class with Kami.  (Cortana Black)

27 km on the spinning bike in 1 hour, count as 5 easy miles.

3 easy miles outside with Moxie in the beautiful weather...in shorts! (Old Cortana)

A nice warmer morning for a long run (26 degrees).  I ran a solo mile to find Curt then we met Craig, Lynette and Sarah at the corner for a run though SRL to Broadway and back (just over 7 miles).  Craig and I peeled off down Sunnyside to keep going longer and kept up a decent clip (7:00 pace).  I was really starting to feel yesterday's workout and turned around at 16 miles and ran the last 2 miles solo.  Overall 18 miles in 2:14 even for my longest since the marathon in October.  Good to get a longer one in after a long layoff. 

When I got home, Moxie was really itching to go for a run, so I had something to eat, took a pit stop and got my daughter something to eat then went back out for an easy utimed 3 miles with the dog on an ever improving beautiful morning!  (Mirage)

My wife is a stud athlete!  In the past 6 days, she has gone to 18 1 hour long spinning classes at the gym, logging over 300 miles!  She amazes me with her strength and dedication to cycling!

7 easy miles in just over 56 minutes with Craig on warmer but windy morning up and down Sunnyside.  A great recovery run catchin up and having a fun time with him.  My ankle was a bit jacked from rolling it last weekend, should not have worn my old Cortanas! (Old Cortana)

It is President's day so I have the day off.  I slept in and went out after sunrise for my run today and before some morning appointments.  I took Moxie out for 7 miles and during the run I talked with McKay then bumped into Curt doing his run late too.  We decided to finish off our runs together so I dropped Moxie off and ran about 10K with Curt enjoying the company and conversation.  Finished off the last 1/2 mile for 13 miles 1:34 (7:14 avg).  My ankle is still a bit tweaked but ok.  (Cortana Black)

Skipped the run this morning.  I was tired and my right leg is a bit jacked up with the ankle and from bumping my knee really bad yesterday and it is still very sore.  I might try to get a short run in after work or just call this a rest day.

4:30am...went to the gym for an interval workout.  1 mile wu, 1 mile at easy MP to transition to 4x1M with 0.5M recovery.  Splits:  5:27, 5:21, 5:11, 4:55.  Recovered at the end then threw in a fast quarter at 4:17 pace.  Overall 9 miles in 52:10 (5:48 avg. pace).  Right leg felt good (ankle and knee).  (Mirage)

6.5 miles on a nice day at lunch around the greenbelt (Pancheri loop) at just under a 7:30 pace.  Nice and easy, good to get some fresh air in nice weather.  (Ride)

4:15am...ran at the gym this morning, kind of a rough start as I was really tired.  2 miles easy, 4 miles at a MP progression up to 5:50, 2 miles faster at 5:40/5:30, 1 mile easy cooldown.  Saw Curt and Lynette as I was finishing up.  9 miles in 55:49 for a 6:12 avg.  (Cortana Black)

6 easy miles around the greenbelt in 45:40.  Nice day for a run and good company for a couple of miles running slow with Dan.  (Ride)

Kami completes her Ride Across America challenge tomorrow (48 spinning classes since 2/1) and will be the third place finisher in a tight battle amongst 5 folks. Maybe tempers can cool down now and hurt feelings can be smoothed over. 

4:30am...ran with Rex and Curt at the gym.  3 miles easy warmup, then into MP progression.  At mile 6.5 Curt said we should run a faster mile so we all did (5:35ish for me).  Ran some more MP, one more fast (5:35ish) then a MP and cooldown mile.  Overall 13 miles in 1:21:40 (6:17 avg).  Not the best of days as stomach was jacked up (4 pit stops!) and I had a slight pain high on my right calf, but I got it done.  Now for an easy day off from work with a couple of church meetings.  (Mirage)

I went to the gym this morning for a run with reservations as it wasn't too bad outside...until about 1 hour later when there was a blizzard outside so this was the right choice.  I ran next to Curt and Marlin who got there really early and were nearly halfway done with their runs.  I ran 15 miles in 1:31:34 (6:07 average) including a couple of fast pickups (0.25M to a mile in distance) and most of the MP miles at goal marathon pace.  A good run but I am tired...nice day to just chill out with the family.  (Mirage)

5 easy miles on the treadmill in the basement before church (it was 2 degrees outside and I did not feel like bundling up).  (Old Cortana)

We took the kids swimming after church and they did about 30 lengths and then we played.  Right before we were about to leave the Well's showed up too!

Early morning run at the gym with Curt and Rex.  2 miles easy, 4 miles MP progression, 2 miles HM/10K pace (5:40-5:33).  Overall 8 miles in 49:15 (6:09 avg.).  Mostly felt good, a couple of ankle twinges late in the run but no pain just a hitch in my giddy-up.  (Cortana Black)

5 miles at lunch at a very slow recovery pace (I wore my GPS to make sure I didn't run too fast).  Nice day for a run, though the pathway was about 75% covered in snow/slush/ice.  (Ride)

4:45am...7 miles on the TM at the gym in 43:45 (6:15 avg).  I still have the hitch in my right ankle at faster pace, now a bit of shin pain.  I will watch this and likely run easy the next few days.  (Cortana Black)

4:30am...8 miles in 50:04 on the treadmill at the gym.  Easy MP run, ankle did not twinge.  Andrea showed up right before I left so I had someone to chat with for a short while.  Waiting for Kami to come run with me soon.  (Mirage)

I had a chance to get away for a short run at lunch today (first time on the desert in a long time).  A running buddy took off for his run about 8-10 minutes before me and was my rabbit today.  I caught him at the 1.5 mile mark where he turned around, I continued on to the 2 mile mark then tried to catch him again.  I was about 0.1 miles back when he finished, so I was working farily hard to catch him.  I didn't take my watch but most of the 4 mile run felt like solid MP effort. (Ride)

4:30am...10 miles in 1:03:07 on the treadmill at the gym.  (Old Cortana)

5 easy miles around the river on a nice day at lunch.  (Ride) 

11 miles in 1:08:10. (Cortana Black)

I met Andrea at the corner and went out on new route (Bellin to Grandview to the river) and back.  Nice to have the company on a nice morning for a run and to take it easy.  We saw Marlin twice on the run and had to stop a pitstop at the Marriott (nice to warm up a bit too).  I ran 14 miles with Andrea then did an extension down Sunnyside to finish of 17 miles in 2:17 for a really easy pace long run...but I am still tired and my legs were getting heavy at the end.  (Mirage)

3 miles at Community Park with Justin, Moxie and Matthew...in shorts!  (Cortana Black)

7 easy miles with Curt before church on a nice warmish and calm morning.  Good run with great company.  (Cortana Black)

8 easy miles. Saw my old boss and running friend Roger out on the trail.  He was kind of an inspiration for me to start racing marathons so I was nice to run with him (first time since he retired last year). (ride)

Speedwork day...3x2 miles.  1 mile warmup with a little twinge in my right groin but not too bad after a stretch.  Intervals: 5:40/5:35, 5:25/5:20, 5:18/5:10 with 0.75M recovery.  I threw in a quarter at 4:17 then cooled down for a total of 10 miles in 58 minutes.  I ran next to Andrea (she was doing 800's) most of the run and Kami showed up and ran 3-4 miles before her bootcamp (yeah!).   As I was stepping off, Curt showed up for his speedwork.  A good morning of running.  (Mirage)

An early morning run at the gym even though I could have gone outside (just wasn't up for the dark and cold).  The first 3 miles were a drag and my stomach felt jacked the whole time.  After getting past this, I started to feel better but was still an unmotivated run (tired, stress at work, stress with church issues) so I just kinda of cruised through the rest of the run.  The last 2 miles were decent and between 5:30-5:50 pace.  Overall 8 miles in 49:35.  (Cortana Black)

I will try to get another run in later today depending on meetings, a planning meeting for a school 5k and family and church stuff.

4:30am...at the gym early for a tempo run.  1 mile warmup, then 8 mile tempo (2-5:42, 2-5:39, 2-5:36, 5:33, 5:24).  1 mile cooldown for a total of 10 miles in 57:50 (5:47 avg).  It actually felt good to start running faster as the run progressed so this was a good workout! Lots of friends there this morning:  Kami, Curt, Marlin, Rex, Lynette, McKay, Steve, Melanie, Craig, Aaron)!  (Cortana Black)

A really easy recovery run at lunch time on a nice day for a run...in shorts and partly sunny skies.  This was a very easy run with the first two miles slower with Dan and Bill (my original running group from 9-10 years ago) then solo for a total of 6.4 miles.  Started feeling the run this morning and lack of fueling due to a busy morning, so after work off to get some carbs at IBC...Black Ale you will be mine!  (Ride)

My legs were hammered from yesterday and I was really tired so I slept in and went out for a run after the kids left for school.  It was warm and calm and nice...up til I walked out the door.  We (Moxie and I) spent the whole run in a snow storm...though the temp wasn't bad and there was not wind but at points it was snowing pretty good.  Nice and easy pace for 8 miles (I would have gone longer but needed to get ready for a meeting at church).  I might go out later today with Kami!   This was the last run on the old Cortana's, time for retirement. (Old Cortana)

4 miles in the late afternoon solo very easy. 

16 miles in 1:55 with Curt and Craig (Lynette and Andrea also came out but turned back early).  A tough run from the flats of the valley up the Iron Rim hill.  A really good workout on a nice morning for a run...clear and calm, cool to start but great for the second half.  A trudge up the hill but then a few fast miles coming down and a couple more easy MP and then a honest pace to end it.  Nice to get this one in the books.  Congrats to Craig for his 100 mile week.  (Mirage)

 3 miles with Justin and Moxie nice and easy.( cortana black) 

Now for a day of fun with the family and Newsboys concert tonight.

Day off today, too busy with Church and family activities.

8 easy untimed with Moxie on a very nice morning for a run.  Some pretty slow, some faster at an honest clip.  I will try to get another run in at lunch on the desert if time allows.  (Cortana Black)

4 easy miles in 28 minutes on a nice day for a run on desert...in shorts.  (Ride)

Speedwork.  1 mile wu. 2 - 4x0.5M with 0.25M recovery between intervals, 0.5M between sets.  Splits: 2:30 first set, 2:28 second set.  0.25M at 4:17 pace after intervals then a cooldown.  Total of 8.5M in 48:40.  (Cortana Black)

Crappy day already at 6am.

4:30am...7.5 easy miles with Moxie on a nice morning.  It must have been dog days as I only saw three other runners and they too had dogs running with them!  (Cortana Black)

6.25 miles around the greenbelt at lunch.  (Ride)

4:30am...7 easy miles with Moxie on a morning like the last few, very nice.  I almost turned around at 1 mile mark as my right legs was really creaky (knee, groin) but it settled down and I was able to pick up the pace.  I was thinking about a tempo run last night but my old body did not want to do that today.  Planning on a run with Gary at lunchtime today.  (Mirage)

6 miles in 42:45 with Gary on the greenbelt and through SRL.  A GREAT day for a run with good company, conversation and pace.  Hope this weather sticks around for a while!  (Ride)

2 miles with Justin after work. 

I was very tired and felt pretty bad (fatigue, cough, achy) when the alarm went off so I slept in this morning.  After getting some coffee, a bite to eat and getting my son ready for school, I decided to get out for an easy run on a nice, warm morning.  I ran through SRL and back with and extended down Sunnyside at a pedestrian pace for the most part.  It was a bit cooler than I thought and my hands got cold but besides that I felt better for going for the run.  8 miles in 1:02.  (Cortana Black)

Now for some work at church, lunch with my girls and some errands then a run later with my wife and son.  2.5 miles to and from the Maverick store to get a movie to watch tonight. 

6am...12.4 miles with Gray from his house up to the top of the hill and back through Iron Rim in 1:30.  Good hill workout, but I had a hard time getting going as this cold is settling into my chest and I have some congestion that made it a bit hard to take a deep breath and my energy level is really low.  Got it done though with good company and conversation.  Plus the view of the valley from the top was worth the climb! 

2.75 miles with Justin, Matthew and Moxie around the neighborhood on  a great morning.(Mirage)

No run, sick today.

Still sick, stayed home from work today.

I am still a bit fatigued and tired from being ill and my right foot is very sore for some reason.  Plus I had to leave for work really early which all lead to me skipping my morning run.  I will try to get one in at lunch and after work (with Justin or at the store).  Glad to be feeling better.

4 miles in 28 minutes out on the desert in between meetings.  Just was able to get this one in.  (Ride) 

4 miles after work really easy with Justin and his buddies on a fantastic evening.  (Cortana Black)

My foot was very sore when I got up this morning.  Since it was fairly nice outside, I thought I would do a very easy run to see if the foot was ok...it wasn't.  I made it to the corner of Sunnsyside and decided to to shut it down.  I had to even walk for a bit.  So, I am going to rest it this morning, see how it feels at lunch and probably just call it a day.  No need to push it.  (Mirage).

I woke up with the foot still a bit sketchy and a bit of congestion.  I had to get to work really early so I ran on the treadmill in the basement for 5 easy miles...ugh!  Foot did not hurt so that is a good sign.  (Mirage)

5 miles in 35:50 out on the desert on a nice noontime.  Cool, sunny and a bit windy but it was nice to get out and work out some frustrations.  (Ride)

3 miles after work along Sunnyside.  Very windy.  (Cortana Black)

I just couldn't get up this morning early to face a cold outside run or another run on the mill.  Plus my foot was a bit twingy again.  My wife dragged me out of bed and to the spinning class this morning.  It was a good workout but got me motivated to want to run again instead.  This was just one of those weeks where I was just off my game...hopefully a good long run tomorrow (or even a run later on today) will get me past my malaise. 

8 miles in 58 minutes on a nice afternoon with Moxie.  Up and back on Sunnyside in pleasant weather...just the run to get my mood up.  (Cortana Black)

17 miles this morning with Curt and Craig in 2:05. It was very cold (12 degrees) but calm. Two good things about this run...the company and it is over, not one of my better long runs as I had no energy.

3.65 miles with Justin, Moxie and Matthew through the neighborhood.  (Mirage)

I slept in and had a nice leisurely morning before church.  I went running after church and doing some errands on a very nice afternoon...sunny, mostly calm and cool.  A great 6 mile run through SRL and home.  Spent the evening with my family watching "The Bible" and having great conversation. 

I didn't sleep well last night and couldn't get up to face the cold or the TM.  I went out on very nice day at lunchtime (sunny, slight breeze, cool) for 8 easy miles in 57 minutes.  Just a pleasant run to clear my head.  (Ride)

4:30am...7 easy untimed miles with Moxie in the cool and dark morning.  (Mirage)

4.5 miles in 30 minutes on a cool and cloudy day out on the desert at lunch.  Left hamstring was a bit tight.  (Ride)

4:30am...way to early after a long meeting at church last night.  Got out the door on a very nice morning for a run and bumped into Curt and Andrea on my way back.  Easy untimed 10K with Moxie.  (Cortana Black)

I got together for a run with Spencer at lunch today and we did a greenbelt loop of 6 miles in 43 minutes.  Good to meet another FRBer (another good runner to push with on some runs!) and had a great conversation.  Thanks, Spencer!  See you tomorrow morning. (Ride)

4:30am...nearly slept in as I was very tired and not feeling well (still have a cough from my cold that I can't shake) but was committed to meeting Spencer for a run.  Low and behold I missed his text from late last night saying he wasn't going to make it.  So...a very slow run solo on a cool but nice morning.  Nearly went home after waiting for Spencer but decided to run...no coughing while running.  A very busy day at work, I will have to see if I can get a lunch run in.  (Cortana Black)

One of those days I should have just taken the day off from running!  After a very busy morning got out a bit late for a run...gorgeous at noon with 55 degrees sun and no wind.  I was starting out great enjoying running shirtless (to get sun and scare people with my white tanless body) when...wham! 

About 0.6M into the run through the park I run by a family with little kids.  I move over to the side of the path to avoid running over the little kids when suddenly from under the picnic table jumps a dog which hits my legs, nips me and draws blood.  Nice apologetic owners and a nice dog, but still!!!

Clean off the wound, finish off the run (with some adrenaline!) of 6 miles in around 40 minutes then go to our medical for a bandage and ointment.  What a day!  (Ride)

Slept in and went out with Spencer after taking the kids to school.  A nice SRL and greenbelt from the corner on Sunnyside.  Good conversation and company.  11.25 in 1:22 in the new Addidas Boost...actually pretty nice shoes!  (Boost)

Had to go get a tetanus shot today!

Sick, feel like crap right before vacation really sucks.

Easter and still sick.  Drove down to SLC and met the Murphy's for dinner. 

Still sick and a long travel day to Honolulu, HI.  Got in late afternoon and just chilled with the family.

6.25 miles with Kami and Justin from the hotel uo the front side of Diamond Head and back. Later a loop around the fort. A good day.

5:45am 7 miles around Diamond Head from the hotel in 50 minutes. Then 2 miles hiking up Diamond Head with the family. Drove to the Cemetary of the Pacific then back to the hotel for pool time. 5 miles to Ala Moana park and back in 33 minutes with a fast old dude named Dave. Now off for a dinner with Kami at Duke's. A great vacation.

7 miles with Kami and Justin around the Diamond Head crater. Now off to the Polynesian cultural center in Laie.

Early departure with the family to Sea Life Park. 4 miles later that day

Woke up feeling like crap again. Instead of running I slept in and spent the day on the beach with the kids and having a few beers. Good choice for the right balance today.

Early morning departure for Pearl Harbor with the family. Came back and rested since my whole family is catching my crud. Spent some time in the pool then went for an easy 7 mile run up to Diamond Head and back just to get one in. Last day in Hawaii tomorrow.

Last day in Hawaii.  Got up and still have the crud, but went out for a 7 mile run up to Diamond Head and back...really nice morning.  Justin and Kami were not feeling good so I let them sleep in.  Big breakfast buffet then time at the beach and pool before heading to the airport for our flight home.

A long travel day that started last night.  We had mechanical difficulties on the plane departing Honolulu so we arrived at LAX 2 hours late and missed our connection.  Got a later flight which arrived in SLC about the time we should have been getting home to IF.  After the drive home, we were all tired and hit the rack early after getting things settled at home so no run today.  On top off it all, my entire family has this crud still and my daughter is especially bad right now.  I have had this for 3 weeks and it still won't let go!

I was tired and it was cold outside (22 degrees) so I slept in and will catch a run at lunch.

6 miles around the greenbelt in 42:30 during a late lunch run (trying to catch up this morning).  Still only about 75% of my energy level and I was having a very hard time getting a deep breath, this cold is a hard one.  (Ride)

5 easy miles with Moxie on a nice morning.  Shorter today as I got up late due to < 4hours of sleep with a sick daughter last night...poor girl has the crud worse that any of us has had it.  Still tired and congested.  I saw Curt and Becky out running, made plans to run with Curt the next couple of days.  Running in the Cortana's left a slight pain in my right foot. (Cortana)

14 miles easy on a cool morning.  7 miles with Curt through SRL to the greenbelt and back, then 7 miles with Andrea out and back on Sunnyside.  Still hacking, low energy and hard breathing...this cold sucks!

Out for a group run with Curt, Andrea, Lynette and McKay.  We were going to run the rollers from the top of Sunnyside hill out to Bone and back, but the winds on top were terrible (30mph sustained).  We decided to run down the hill and through town to get out of the wind.  Unfortunately the wind had kicked up in town too so most of the run was into a stiff crosswind/headwind.  Curt and I ran together most of the run and he ran very strong!  I ran about 16.5 miles with the group then finished off another 4 miles solo for 20.5 miles in 2:23 (6:58 average).  A good run on a very windy day...almost like most of the run uphill!  (Mirage)

7 miles in 50 minutes with Moxie before church on a cool but calm morning (20 degrees).  I was really sore from yesterday in the glutes and calves!  (Cortana)

3 miles with Justin in the late afternoon and good weather focusing on form drills.  He did great and listened well today.  (Boost)

4:30am...7 slow painful recovery miles on a nice morning with Moxie.  I hope to get a run in at lunch if the snow stops out on the desert, I didn't bring gear expecting this weather (way different than in town).  (Boost)

4:30am...8 easy recovery miles with Curt on a cold, windy and snowy morning.  Nice to have the company in this weather and to try to process yesterday's events.  Left calf and right achilles a bit achy still.  (Mirage)

6 miles at lunch in 43 minutes.  Decent day, a bit windy.  My legs felt much better, a bit of a hard twing on my achilles around 2.5 miles in then it felt really good.  (Ride)

Happy Anniversary to my wife Kami who has been my rock, my blessing from God and my inspiration for 20 years.   Thanks for your example of being a parent, partner and faithful person who constantly shows me how to live a life dedicated to Jesus Christ.   Looking forward to many more years together.

10 miles with Moxie on a cool morning.  Ran with Corwin for a bit and for Andrea for about 4 miles.  Nice run but cold (21 degrees outside!).   Kami and I are heading to SLC for a few days for our anniversary and a church meeting with my parents coming over to stay with the kids.   A wonderful 20 years!  (Boost)

We slept in and went to breakfast. Afterwards I went out for 5 miles while Kami napped. Then we drove to Sugarhouse park and ran 6 miles together. Had a fun day with no agenda just spending time together.

got up early and drove to Rob's house for a run. 7.45 miles on an extended foothills drive loop.  Nice conversation with good company thanks Rob.

 3.5 miles with Kami in sugarhouse park. her ITB achy as is my right achilles. 

7 miles in west valley before our church meeting and driving home. my achilles was still achy (Boost).

3 miles after getting home and in between rain storms. Nice and easy with Moxie while my family was "plugged in".  Achilles still very sore so a small run.  (Cortana)

8 easy miles on a nice morning with Moxie in 56 minutes.  I saw Curt and Rob out this morning.  Achilles still achy, bad at 1.5 miles but barely felt anything by 3 miles then just a tad more at the end.  Still going to nurse it along.  (Mirage)

4:30am...7 easy miles with Curt in 55:30.  Warmish but a light drizzle which later turned to snow!  Achilles still a bit tender.  (Boost)

5 miles on a windy and cool day at lunch. At least it was sunny, I got out right between two storms.  Time fo 37:50, achilles still aching...dang.  (Ride)

No run this morning as my achilles is still bothering me, my stomach was upset and it was cold outside...good reasons to stay in bed and rest a bit more before work.  Appears to have worked as my achilles is not aching at all later in the day.

4:15am...7 miles with Moxie on a cool morning.  Achilles a lot better, no pain but I still feel it a bit.  80% recovered so I will still take it easy.  (Ride)

A beautiful day at lunch...sunny, warm and calm!  Plus my achilles was not hurting so a good recipe for a harder run.  My first decent "workout" run in a while...6.3 miles in 39 flat with the last 0.3M just coolilng down.  6:11 overall average, felt harder than I wanted it to but good after being sick and out of it for so long.  (Mirage) 

4:20am...achilles was a bit tight again when I woke up.  Got out the door and could tell this was not going to be a good morning...tight achilles, no energy.  So I cut it way short and came home, stretched, heat pad on achilles.  Feeling much better now.  I will see if I get a run in at lunch depending on work schedule and how I feel.  (Ride)

7 miles on a beautiful day at lunch, shorts and shirtless!  Really needed a good run after a long work meeting.  Achilles felt good.  Nice to get out and get a decent run in.  Total time 48:45.  (Mirage)

5:30am...slept in and went out for a 10 mile run with Curt around the greenbelt.  Really good run with great company and conversation.  Achilles felt pretty good.  Nice morning for a run.  Total time of 1:14.

5:30am...Iron Rim run with Andrea, Cache, Craig, Curt and Lynette on a beautiful morning. Really good run mostly in pairs. Craig and I finished the 15 miles up and back down the hill in 1:47 for about a 7:10 average. Achilles felt mostly good, nice to get this one in. (Boost)

3 miles at the track with my kids.  Ladder workout:

100m, 200m, 400m, 800m, 200, 200m, 100m.  With some recovery jogs in between.  The kids did great and Justin pushed pretty hard! 

Glad I skipped the morning run, achilles is feeling really good right now.

No morning run today. Got up to go but found a puddle of water in the kitchen from a now defunct garbage disposal which leaked water from the dishwasher last night.  Spent time diagnosing the problem and cleaning.  Project today, replace disposal and hope the floor recovers from the water.  Well at least it is a taper week for the Lake Lowell marathon in Boise plus gives my achilles more rest. 

4:15am...7 miles with Moxie on a cool but calm morning.  Nice run down Sunnyside and back home at a decent early morning clip.  Finished up the run in 49 minutes and had no achilles pain or issues!  The day off paid dividends afterall.  (Ride)

4 miles in 25 minutes (12:55 out, 12:05 back) at lunch on a nice day, a good head wind going out but nice coming back.  Last harder run before Saturday's race.  (Mirage)

No morning run as I had to be out at the site very early today.

Busy day, plus started off cold and VERY windy.  By right after noon, it started to get pretty nice so I snuck out for an easy 4 miler.  Felt tired and sluggish, usual taper stuff. (Mirage)

Very proud of Justin for a tough run last night in a great time racing hard to beat a teammate.

2.25 miles with Justin after work.  Nice to chat with him about life today.  (cortana)

No morning run today (good thing, it was 20 degrees outside!), slept in.  Might go out at lunch.

4.5 miles on a beautful day at lunchtime (sunny, 43 degrees, light wind).  4 miles easy, 5x0.1M at 5k or better pace including the last one uphill at 5:20ish pace.  I ran in my marathon racers to check them out.  Still good, but a bit of pinch across the tops of my toes at the flex point.  Considering wearing the Boost instead to try them out.  Hmmm....(Tangent)

An easy but honest untimed 5K early this morning with Moxie.  Focused on form on a nice morning for a run.  Probably wearing the Tangent's for the race.

Heading to Boise today with Craig for our race tomorrow.

Proud of Justin for his races yesterday.  He set new PR in the mile of 6:25 and has qualified for the district championship! 

Ran the Lake Lowell Marathon today and won in a time of 2:48:34 and setting a new course record.  Sub-par training and being sick for a few weeks coming into this hurt my time but I got a bit of my racing mojo back since this was my first race since TCM in October 2012.  More to report later as I am tired from the run and a long drive home. 

Congrats to Craig for winning the half in a solid time for a training run and prep for Ogden.  So two SE Idaho boys went to the big city and showed 'em we have fast runners over here too!

The rest of the story...

Got to Boise Friday afternoon and stopped by the store to get our bibs then went to dinner and found Craig's brother in law at the sports bar watching the games.  Stayed out a bit later than we expected but had a good time.  Thanks to Matt for putting us up.  I didn't sleep well and woke up at 2am with a cramp in my left calf that was still hard as a rock at 5am this morning.  Working hard to get it to calm down, not what I wanted before the race.

Craig and I got out the start early and literally park right on the start/finish line!  Nice morning...sunny, 50 degrees and  light breeze.  Chatted a bit and got in an easy couple of miles of warmup. 

As we were lining up, saw Zach Pope (last year's champ whom I met at a race here last summer) and Jake Perry (NNU coach, just ran Boston).   At the gun, it was pretty much the 3 of us from the start taking off in a pack.  Zach was shooting for a 2:45 and Jake wanted to go out about for whatever he could do but be under 3:00...nice to have some company on what could be a lonely race.  We ran pretty easy for the first 6 miles on the uphill rollers averaging around 6:20ish and chatting a bit.  One bigger hill at mile 3 that wasn't bad and then what felt mostly flat until 6.5 miles (learned more about this on the way back). 

At 6.5 miles we hit the dam an a nice little straight downhill section.  I picked up the pace and put about a 100-200m gap on Zach and Jake.  From mile 8 to the turnaround point it was nearly perfectly flat.  I kept up the pace and got in a groove running 6:05-6:15ish pace, nice and comfortable with the guys never really getting closer or dropping back.  Course aid stations were plentiful yet typical of most small races not well trained (had to stop twice to get aid or a gel).  I hit the half at just over 1:22 and knew that I was running pretty good but probably going to finish over 2:45 but would give an even split a hard try.

From mile 13.1 to mile 18 I was still just cruising and now passing all the rest of the marathoners, giving high fives, thumbs up and encouragement and getting it back as well.  Just past mile 18 I hit the dam and the now uphill section.  I knew I just wanted to be patient, use my quads and drive my knees and keep a decent pace thinking I just have to make it to mile 20/21 and I was done with the hills.  This worked ok and I started to pass the slower half marathoners.  What I did not realize is that the uphill kept going until mile 23!  I would approach a roller and top it thinking I was done and see another hill just past it...this happened 3 times.  The load on my legs from this climb, while not bad in elevation just in length, fried my legs for the downhill mile which I never really could take full advantage of. 

Miles 24 - 26 really just sucked and my legs were finally toast.  This is where I lost the 2:45 and gave all the time back.  Luckily, Zach was just as fried and never really made up any ground.  The slow finish was due to lack of good quality endurance workouts outside this spring.  However, my stomach issues that have plagued me never showed up and I had no problems at all in this race.  My calf did most good until the last few miles where it tightened up and affected my hammy, but my achilles really did good and was no issue (until after the race).   Overall happy with the result as I was running this one more for position that time and wanted to come away with a solid run and the win...accomplished.  Most of the folks there were expecting one of the locals to win and did not know what to think of Craig and I.  They were not sure Craig actually won and first and one person kept trying to call me Jake. 

Met Craig afterwards, chatted with a few of the other runners and thanked the volunteers and supports as well as the RD.  He put on a nice little race and had a good party at the end.  Only issue was the awards.  He gave 1st place a nice bag of stuff from the running store, but gave second place a free pair or PI shoes!  the PI rep told us we should have free shoes too, but the RD didn't look in the bags to see that we got a $25 gift card and 2nd got $125 shoes!  Talked to the RD and the rep and they both kind of just shrugged but said they will see if they could fix it later.  Craig and I decided it wasn't worth the fight and that the second place runners in our races (a grad student and a young high schooler) probably needed them more than us.

Drove back to Matt's for a shower, over to the store to use the gift cards and coupons (thanks Mike for the help) and then made the long trek home...the champs car driving back to IF!  I am glad Craig was driving as my leg was cramping the whole back and I was squirming around in the seat the entire time.  It was a great weekend with a great friend whom I got to know a lot better.  Not a bad trip! 

Splits: 6:06, 6:17, 6:27, 6:32, 6:16, 6:23, 6:08, 6:06, 6:06, 6:10, 6:24, 6:12, 6:15, 6:16, 6:18, 6:13, 6:22, 6:18, 6:26, 6:38, 6:33, 6:46, 6:39, 6:29, 6:48, 6:59, 2:24 (0.32).

Did not sleep well at all last night due to the soreness in my legs from the race yesterday.  Finally just got up early which actually felt better.

Great day at church with Jovie getting baptized, congrats Gray and Kari.

Went out for a 20 mile bike ride with my new bike...actually Kami's old bike since we got her a sweet new bike!  Lots of fun getting out with Kami and it was pretty good recovery exercise.  I could get used to putting riding into the mix of my fitness plan!

Afterwards, took Justin to the track for a workout to get ready for his district races this week.  1 mile at 6:41, 400m at 1:24 in a consistent head/crosswind.  Fun to get out and workout with him, tough on fatigued legs though and I felt it a bit in my achilles.  (Cortana)

4:15am...4 easy untimed miles with Moxie on a beautiful morning.  Feeling really good for being 2 days out from a marathon. (Ride)

4.65 miles with Dan on a beautiful day at lunch.  Nice to run with him, have not done this is a while.  (Mirage)

4:30am...5 easy miles with Moxie on a beautiful morning.  Achilles a bit sore but I think it is just the residual from the race.  Still watch it this week. (Ride)

4 miles on an awesome day at lunch...nice and easy.  The achilles did not bother me. (Mirage)

Looking forward to watching my son run the district championships in the mile tonight!

4:30am...6 easy miles with Curt on a nice morning. Ran pretty slow due to my achilles aching quite a bit. (Ride)

5 miles on a gorgeous day at lunch in 34:20. No achilles pain at all! (Mirage)

Very proud of Justin for running a 6:18 in the mile yesterday!

Justin ran a 2:51 for the 800m today...very proud of him!

Skipped my morning run to let the achilles rest.  Planning on a run with Gary at lunch today.

Another beautiful day at lunch today, almost hot!  2.5 miles solo followed by 4.25 miles with Gary in SRL, great run and good conversation (thanks Gary!).  1.25 miles solo to finish off 8 miles in 57 minutes (including the last mile at 6:30ish pace).  No achilles issue at all (the left hammy though was tight to start).  (Mirage)

5:30am...10 miles in 1:13 with Curt around the greenbelt and back home.  Nice morning, even a bit cool, and great company.  Some of the miles at the end were sub-7:00 pace, Curt was pushing it up! (Boost)

3 miles with Moxie before meeting they guys for a run.  A gorgeous morning to get in a mid long run with Craig, Curt and Gray.  We also saw Andrea, Lynette, Marlin and Mauri out.  10 miles with the guys then finished off 14 miles in 1:38. (Boost(

After a quite bite of oatmeal, Kami and I went out for a 25 mile bike ride, that was a lot of fun!  I will count 6 miles of easy running. 

Finally, got home and went out for a run with Justin...Kami came along for bit and Katelyn rode her bike!  3 easy miles in 24:30.  (Cortana)

Whew, I am now tired, hungry and thirsty!  On top of that, Justin took my new Saucony Fastwitch shoes which I got in Boise last weekend!  It is bad when your 13 year old son wears the same size shoes...he better not dig into my stash!

No run today.  Spent the day pampering the ladies (wife and Mom) with church, dinner, yardwork, cleaning.  Nice day off for Mother's Day.

4:15am...8 easy untime miles with Moxie on a beatiful morning (52 degrees, no wind).  Just nice and easy and no achilles pain at all.  (Cortana)

6 slow miles at lunchtime on a warm and windy day.  Battling the wind all the way out, legs a bit dead today for some reason so I just ran easy.  Total time of 44:45 (Mirage)

Interesting article on RW about a running friend, Katie Aldridge (former FRBer), who took a bit of a moral stand with regards to the Gettysburg Marathon this year.   Too bad the people who comment on the internet pages like these have such hatred in their hearts to personally attack someone who stands up for what she believes in.

http://www.runnersworld.com/races/runners-debate-gettysburg-marathons-north-vs-south-format

4:15am...7 easy miles with Moxie on a warmish but windy morning.  Legs were tired this morning so it was really slow.  (Ride)

4 miles in 29 minutes out on the desert.  15:00+ going out into the wind, sub-14:00 coming back with more of a cross wind.  75 degrees and a good wind during this run.  (Mirage)

4:15am...7 slow miles with Moxie...I had nothing this morning.  (Ride)

4.5 miles in 31 minutes at lunch...short run due to time limitations. (Mirage)

4:30am...6 miles with Moxie on a nice morning for a run, even got sprinkled on a little.  I dropped off Moxie and made a pitstop then went back out for another easy 3 miles.  I saw Andrea and Holly while out this morning, nice to see friendly faces!  (Ride)

4.5 miles at lunch in a slow 33 minutes, just getting in some miles on a good day for a run. (Mirage)

I slept in and went out with Moxie around 5:15.  Cooler morning with some light rain at times during the run.  Untimed and nice and easy...8 mile with Moxie then 2 miles solo through the neighborhood. 

Day off today with lots of chores...yardwork, repairs, etc.

Good luck and safe travels to all the IF folks (and other FRB'ers) tomorrow at Ogden. 

4:30am...10 miles in just under 1:20 on a cool morning.  Legs a bit tired from all the work and late night yesterday.  Had to go out early to get this run in before manning a garage sale this morning...I hate these!  (Boost)

An easy 10K before church on a wet morning...light rain and cool but actually a fun run.  (Cortana)

4 miles at Community Park with Justin and Moxie.  My daughter ran 2.25 miles too!  (Cortana)

4am...7 easy miles on a cool and wet morning.  Tired this morning.  (Cortana)

A long day of travel between the flight and drive to our hotel.   No time for a run before dinner so I went out in the dark after dinner...tough run after a few beers and a crab pizza!  6 miles in about 45 minutes on the rolling hills in Maryland.  (Boost)

5:45am...slept in and went out a bit later due to our meetings starting later in the day.  3 miles around town then to the HS track for some intervals.  Ladder workout: 400/800/1600/1600/800/400.  Nice that they had the bathrooms open at the track for a pitstop too.  Afterwards went out for some more miles around town to finish off 12 miles in 1:28.  (Boost)

Decided to skip the run after work and instead go to the Orioles/Yankees game at Oriole Park at Camden Yards.  Great evening at the park and good to see the Yankees lose in the 10th innning on a walk-off home run!

4:15am...7.5 miles in an hour around town.  As I was stepping outside to get going, I heard a voice asking if I knew where to run.  I ended up doing the whole run with another runner named Katie.  Good to have company on a dark morning.  Heading home this afternoon.  (Boost)

Worst movie ever on the plane...The Great and Powerful Oz really is a bad movie.

4:30am...6.5 miles with Moxie on a cold morning.  Only 38 degrees out, yesterday I was running at the same time in Maryland and it was 70!  (Cortana)

4.75 miles in just over 30 minutes on a nice day at lunch.  (Mirage)

5:00am...went out for an easy untimed run with Moxie.  7.25 miles on a cold morning, my hands were icicles by the end of the run. (Cortana)

A full day (all day!) of yardwork...mowing, trimming, clearing out raspberry patch, covering planter beds, etc.   Good thing we have a fun dinner night planned to cap off all this hard work.

5:30am...nice run around the greenbelt and through Freeman Park with Gray.  Great company and conversation to start off a beautiful day.  12 miles in 1:23, a little progression run ending with pace in the 6:40 range.   (Boost)

Now for more yardwork today.  A bit sore this morning from yesterday' efforts (as well as a bit hungover from the beer pairing dinner last night!).

7:30am...was up early before the family stirred and got some chores done around the house.  Got out on a nice morning for a run with Moxie down Sunnyside. 5 miles in 36:45 for a nice easy run.  (Cortana)

More housework/yardwork today and maybe a ride with Kami if she wants to get out. 30 mile bike ride with Kami...it was a lot of fun and we were cruising pretty good.  Bike a lot better after getting a fitting.   

Ran the Foothills to Freedom 5 mile race on windy day.  Hilly course and cold with the wind.  Kinda sucked today and only came in 3rd behind Gray (26:58) and a 15 year old (last year's runner up in XC as a freshman though).   Ran back to bring Justin in.  (Boost)

After some food and bit of rest, back to yardwork making boxes for raised planting beds.  I hope the yard looks good for all the work we have put in this weekend.

A bit of vindication from the blowhard who joined the blog and talked smack and BS last September...and now has wimpered away indicating he was indeed full of s#$! afterall.  Good riddance.

4:30am...7 easy untimed miles with Moxie.  (Ride)

Lunch, 4 miles in 27 minutes in the wind and light rain.  (Mirage)

4:30am...7.5 miles running with Curt on a nice morning for a run just enjoying the company and conversation.  (Ride)

5.75 miles at lunch in 41 minutes on a nice but a tad windy day.  Just nice and easy. (Mirage)

4:40am...had a tough time getting up this morning.  A slow and easy 10K with Moxie on a cool and windy morning.  (Cortana)

Today I have been at my job for 21 years...wow that is too long!

Same run as yesterday at lunch (5.75 miles) in about the same weather (cloudy, windy, cool) but a bit faster in 40:30 (a progression run of sorts).  (Mirage)