Philippians 4:13

Weights at the gym with my family.  No run, took the day off to spend with family just hanging out and having fun.

7:30am...9 miles on the treadmill at the gym in 60 minutes.  -6 outside, just getting in the miles.  Got home and ran 3.1 miles on the TM in the basement to finish off the run.  Kids ran after me.  (Ride 5 - 9, Boost - 3.1)

2 more later, glutes really sore!

First enjoyable outside run in two weeks!  Nice afternoon run with Moxie for 5 miles from home to Community Park and back.  Wish I would have had more time to go longer.  Temps finally coming up right at the end of the two weeks off...bummer.  Good for me as SAD is starting to hit me pretty bad.  (Ride 5)

6.5 miles at lunch in 51:50 on slushy path that was pretty hard to run on, no ability to push at all for most of the run.  Cool (25 degrees) but good to be back outside.  (Launch 2)

4:30am...6 miles with Moxie on a warm morning (30 degrees).  Pathway was mostly clear.  Glute was sore and I was tired, so this was slow. (Ride 5)

No lunch run, busy at work. maybe later when Katelyn is at swim practice. 5 miles after work, easy. (Ride 5)

I went with the kids to help with the Track Team workout.  IronCore day.

Ran 5 mile at lunch with DanS around the greenbelt then 1 solo lap around Freeman Park to finish of 6 easy miles. Warm, but the path was either wet or mushy.  Glute a bit tight today. (Launch 2)

4:45am...I was really sore from yesterday's workout, so some stretching before heading out the door.  Thought about not going but the temperature was great (30+ degrees) so I had to get it in.  Ran with Moxie and bumped into Curt with his dog, Roscoe.  The dogs had not met before so it was funny watching them interact on the run.  5 miles total pretty easy.  (Ride 5)

6.5 miles at lunch on a dreary (cloudy, foggy, mist/rain) but warmish (35 degrees) day.  Due to the weather the path was a slushy mess...pretty wet feet by the end but the Brooks Launch shoes and wool socks worked to keep my feet mostly dry.  (Launch 2)

4:45am...met Alana, Curt, Gama and Patrick for an early run.  Easy for 1.5 miles, then I picked it up with Curt and Patrick for the rest at aroun 7:00 pace.  Good 8 mile run in just under an hour. (Ride 5)

Coffee, doc appointment and breakfast then I met Jason for a run on the greenbelt.  Nice and easy from the running store to Freeman Park and back for 6 miles in 56 minutes.  Good to keep getting to know Jason better.  (Launch 2)

0630...I met Craig for a run this morning, first time in a while...nice to catch up with him.  9 miles with Craig down Sunnyside and Hitt and back then I added 1 more solo for 10 miles in and easy 1:26 on the snowy and slick path.  Stopped by home for a pitstop, fuel and to get Justin then we went back out.   Pathways were even more slick now!  Ran into Curt and Alana and ran with them for 2 miles.  6 more slow miles for a daily total of 16 miles.  Wanted to go long today, even thought of longer but needed to start the days activities.  (Ride 5)

Taking down all the Christmas decorations today,,,all day activity but nice to now have the normal house back.  Tired and hungry now!

7:15am...4 solid miles with Moxie before church on a cold morning. (Launch 2)

I went to the gym with Kami and we did a weights workout. 

Weights training with the Track team.  Good workout, glute feels better.

6.5 miles at lunch in 52 minutes. Deceptively cold and slick, so mostly cautious run with some speed on the drier spots (sub 6:50).  Ran easy the last 2 miles or so with Pat talking about XC ski racing.  (Launch 2)

I had the intention last night of going to the gym this morning for a faster run.  When I woke up I was sore from the two days of weights and unmotivated.  After a cup of coffee and time to wake up, I felt better and decided to head outside for a run in the cold (16 degrees) for a short run.  4 miles at a suprisingly decent clip...better than running on the rat wheel, I just could not get my hear around that idea.  Hope to get in another run after work today...just got busy and did not have time after work. (Ride 5)

IronCore with the IF Track team. Tough workout this morning.  Feeling a good difference in my fitness and injury recovery with the increase in weight training again.  Plus, feeling the burn again has been fun and reminscient of when I was a regular weight trainer (before running).  My weight is up a few pounds but I am feeling good.  Maybe it will make a difference in my "short" distance speed this spring.

It was sunny and bright at lunch, but still pretty chilly. The pathway was clear or slick (either/or).  6.3 miles in 47 minutes...easy first mile then a mix of sub 6:50/7:15ish/7:30+ for the rest of the run.  Felt good to push the pace, just never really warmed up.  (Launch 2)

4.5 miles at the gym in 29 minutes (6:29 AP) to get in a bit of a workout and get rid of work stress from today.  0.5M warmup, 4 miles of MP progression from 6:27 to 5:00 pace over next 3.75 miles, then back to easy MP for the last 0.25M.  Good pace, not too hard.  (Launch 2)

5am...speed workout at the gym this morning.  10 x 400m starting at 5:27 pace and progressing to 4:57 with 400m rest and a couple 1 minute breaks.  1 mile warmup then a 3 mile recovery talking to Marlin for most of the last 3 miles.  9 miles in 59:30 (6:38 AP).  Sounds like there might be some new ideas coming around for the IF running community that could be exciting.  (Fastwitch)

6am...weights class with the IF Track kids this morning.

After a day with Kami, breakfast with a friend and errands, I went out for a run in the late afternoon. Ran to Community Park and back with an extension along Sunnyside. When Justin got home, we went out for an easy neighborhood run to just chat.  Cold and kinda slick and sloppy.  I want warmth! (Xodus)

6:15am...19 degrees and no wind outside so I decided to do my long run outside (solo).  7 miles with Moxie along Sunnyside to Sandcreek Commons and back. I dropped her off, fueled and took a pitstop. I tried to get Justin to go out with me (nope!).  11 miles from the house to the greenbelt loop and back.  Mostly clear pathways, warm enough but still had tight muscles.  Slow but got it done before I had to make it back for Katelyn's swim meet (barely!).  (Ride 5)

Sad to see Ryan Hall retiring, respect the man alot.  Got me thinking about the injury that is causing him to retire is the same as what I have been dealing with for the past 2-3 years.  I just passed 10 years of marthon racing...hmmm.  

A long night last night (and this morning) as we led a youth lockin at our church with about 20 teenagers!  Then the youth led the service this morning and some meetings afterwards.  Tired and not interested in running but we had to deal with the snow from the storm yesterday.  We all shoveled for our exercice today and called it good.

Early morning weights workout with the IF track kids.  Day off today, so I took the kids to school then went to the gym (warm outside, but very icy and slick).  7 miles in 44:56...1M wu, 3.5M sub-6:00 tempo, 2.5M recovery and cooldown.  IPod died so did the TM run without music...not very fun.  Needed the hard workout to deal with frustration at church...about ready to leave our congregation.  (Fastwitch)

4:30am...6 easy miles outside with Moxie in warm temps but slick and slushy pathway.  (Ride 5)

6 miles on a nice day at lunch (sunny, warm).  Pathways were either clear or ice/slush...made for an interesting run...only slipped 4-5 times. (Launch 2)

Very tough IronCore workout with the team this morning.  These kids are going to be fit, tough and ready for track with workouts like this one!

Nasty weather outside.  Plus, sick son at home and wife going in for surgery today makes this a light day.

No workout this morning. Staying home to be a 24 hour watch for my wife after surgery (she is doing good, tired and sore).  I will try to go for a run after school with Justin.

4 miles with Moxie along Sunnyside before school got out, then 4 more with Justin.  Acid reflux was terrbile, made the last 3 uncomfortable.  (Ride 5)

6:15am...5 good miles with Moxie on a cool morning.  (Launch 2)

After breakfast with my pastor, I went for a run with our other Pastor, Jason. I ran to the river and we did a loop into Freeman Park and back to SRL.  5.5 miles with Jason, 3.5 miles solo to finish off 9 miles on a cool but sunny day.  (Ride 5)

6:45am...I did not sleep well and was very tired.  Finally got out the door (lots of coffee!) into a cool morning for a solo run.  10 miles...slow and cold!  These cold mornings make it hard to run fast, my old bones just do not warm up.  (Ride 5)

Maybe a run later with Justin.  Nope...after watching Katelyn at her swim meet, picking up Justin from the church meeting, running kids to friends houses, errands and then the snow started...a beer sounded like a better idea.  

6am...7 miles with Moxie on the pathway along Sunnyside.  Half the run in 1-2 inches of snow, the way back I crossed paths with the snowplow.  Not sure if that was better as the surface was now much more slick.  I dropped off Moxie, fueled and went back out for 5 more miles.  12 easy miles on a warmer morning.  Felt much better than yesterday. (Launch 2)

4:45am...met Curt and Patrick for an early morning run.  This was a good run, 7 miles in under 49 minutes...first time running that fast early in a while.  Pushed the pace the for the last couple of miles under 6:45.  Hammy/glute feel really good, felt good to run faster.  Maybe LDM will not be that bad...we'll see.  (Ride 5)

Cold, ucky weather outside at lunch and busy at work.  Did not feel like going out.  3 miles after work. (Boost)

4:45am...6 miles on a chilly morning with Moxie along Sunnyside. (Ride 5)

5 miles at lunch on the greenbelt.  Still cold...still slick...still tired of it. (Launch 2)

Did not sleep well, felt a tweak in my knee and a still neck...so I skipped the early morning run in the cold (actually not bad) and dark and I will try to run later depending on my schedule.

Had a free moment at the desert today, went for a short 4 mile run.  Clearest outside surface I have run on in 2 months, some fast sections including the last mile in sub-6:30.  Felt good, let's hope it is sustainable (for 26.2 miles in a few weeks). (Launch 2)

3.25 miles with Moxie after work. (Ride 5)

No early morning run.  5 degrees outside...nope and I did not feel like going to the gym.  Try for a longer run at lunch.

Bright sunshine at lunch today, but still pretty cool out.  Ran from the office to Sunnyside and back.  9.75 miles in 1:15.  Some quick sections (6:30ish) on the dry part (~2.75 miles) but lots of the pathway is still icy so I took it slow and easy for a lot of the run.  Hot going out, cold coming back (light wind really mad it much colder).  Felt good about this, feel a faster pace for a distance is looking possible. (Launch 2)

4:45am...16 miles in crappy road conditions.  Felt like I ran the whole way in sand.  Wet, thick slushy snow on the ground.  Could not push at all, just skidded out.  Snow would accummulate in my shoes.  Just kinda miserable.  Wanted to get 20 miles, feel like I ran more (the time was about what I should have run 20 miles in though).  Weather is supposed to get worse over the weekend (more snow/rain and windy) which is why I got this done early today. (Ride 5)

Had a meeting at church, jogged there and back with a bit more.  2 more miles.

Shoveled snow early (4-5 inches of heavy wet snow) then went to Katelyn's swim meet.  Afterwards I met Andrea and we ran 7 miles in the snow and slush along Sunnyside.  Very wet feet, but the temps were ok and the sun was trying to come out. (Ride 5)

3 miles later in the day...sunny and drier out. (Boost)

6:30am...5 miles with Moxie along Sunnyside on a cool morning.  Path either clear or icy.  (Ride 5)

3 miles in the afternoon after church and before the church movie night. (Boost)

Start of taper to Lost Dutchman marathon on Feb. 14.

Weights with kids, lifteda bit heavier and tough core workout today.

7 miles after work.  2 miles really easy, 5 miles in 34:20.  Still cold outside and some really slick spots slowed up the tempo (along with nearly getting hit 3 times, though 3 cars saw me and pulled back too!). (Boost)

4:45am...6  mile progression run on the treadmill at the gym this morning (3 degrees outside).  1 mile 7:00 pace, then progression from 6:52 to 5:30 over next 5 miles.  Total time 49:45 (6:38 AP).  (Fastwitch)

IronCore workout with the track team.  Good workout!

5 miles on a very cold day at lunch.  Pathways were either dry and clear or glass ice.  Brrrr. (Launch 2)

4:45am...TM run.  1 mile wu (7:10 pace), then into a progression.  Started at 6:53, bumped up a click every 800m until mile 4, then up a click every quarter.  At mile 5, bumped up a click every 200m then last lap every 100m to finish at 5:22 pace. Overall 6 miles in 39:20 (6:33 AP).  Felt easy and controlled.  (Fastwitch)

6.3 miles at lunch.  Seemed warmer than 16 degrees and the surface was ok with the new snow on the path.  (Launch 2)

Katelyn and I went to do weights, but unfortunately coach forgot his key.   I ran at the gym after dropping the kids off at school...pretty busy.  2 miles easy, then 3 miles at goal MP or better (6:20-6:30).  The last 1.2 miles I kept bumping up the pace and ende the last 0.1M at 5:00 pace.  10K in 40:34 (6:33 AP).  Now for a busy day off doing errands with Kami. (Boost)

6:30am...last workout before the marathon.  10 miles at goal MP or better.  1 mile warmup (6:45ish), then 6:22-6:27 for next two miles.  Bumped up to 6:15-6:18 for next 3 miles.  At 6 miles, bumped up incline to 2% then started increasing pace.  Last mile, bumped pace and incline alternately to end at 3.5% and 5:39 pace.  Overall 10 miles at 6:21 pace in 1:03:25.  Good workout and feeling pretty confident for next weekend. Took one PowerBar Gel at mile 5 to check stomach with the fuel.  (Tangent)

Planned day off.  Trying to fight off a cold.  3 mile walk with Kami.

Took the morning off from running and weights to sleep in.  Feeling much better.

6.25 miles at lunch on the greenbelt.  Weather was pretty nice, the surface was either dry, slushy or icy making the pace hard to keep consistent.  My watch died right after mile 1 (7:10 pace) and I kept it this fast or quicker.  I felt better at the end of the run than at the beginning...good sign. (Launch 2)

4:45am...It was 8 degrees outside with a freezing fog, so a TM run.  5 miles in 31:45 (6:21 AP).  Easy first mile, then at goal MP or better.  At mile 3, increased incline and started bumping up pace. Last mile was faster than 6:00 pace and 2.5-4% incline.  Overall felt pretty easy.  (Tangent)

5 taper miles at lunch time on the greenbelt.  Focusing on form (but easy).  Pathway either clear or ice so hard to be consistent.  Feeling pretty good for this weekend. (Launch 2)

IronCore workout at home with the family after work and before Ash Wednesday service. 

5 easy miles at lunch on the greenbelt...pathway no better than yesterday, a little more slick.  Ran 3 miles with Pat just chatting.  Looking forward to warm weather for the weekend. (Launch 2)

3mile walk before flying to Arizona.

4 miles with Justin to the expo and back. Feeling ok.

Not a good race.  Felt ok to 10 miles, injury started barking loud.  Nearly dropped out every mile from 11 to 19 miles.  Found a pace that was runnable but slow to keep going. Justin took me in from 22 miles and helped keep me going. Did not want to DNFin what may be my last marathon.  More later.

The story.  Got up early and my father in-law (who is snowbirding in Apache Junction, AZ) drove me to the buses.  Met the RD and thanked him for the entry.  Told him my goal and about my injury.  Rode the buses to the start, nice area with about 80 little 1 log fires right at the base of Superstition Mountain.  Lined up and chatted with a few runners up front and we were off right at 7am on a nice cool morning (55 degrees).  The first 10K is on dirt road and mostly easy downhill.  A couple of young guys took off and I was just running easy at around a 6:20 average.  Right at 10K we come back onto asphalt and turn onto the highway 60 at mile 7.  Lots of police and lane closures for the race which was nice.

About 8.5 miles, another runner (a guy from Toronto, just turned 40) caught up to me and we ran together for the next few miles.  Turned into Gold Canyon area and into a neighborhood loop.  We both missed a course marker and ran and extra 0.35M (into a culdesac, we knew we missed something).  At mile 10, my hammy/glute tendonitis started barking pretty bad.  I knew going into this race that I could handle the pace or the distance, but the combination was my worry.  It was a true concern. The guy pulled away at mile 11, then I was passed at mile 12 by two other guys.  I was really struggling and figured I would drop because physically I did not know if I could finish.  Just past the half, I slowed and the pain subsided and it was runnable.  It was a hard decision to not drop at the 14 mile aid station.  From that point to mile 20 it was mile to mile, gauging whether my body could handle the running.  I did not want to quit and give up mentally, but if physically I had too that was ok.  

At mile 17 one of the guys in front of me dropped.  I came up on him as he was nursing a cramp and a car stopped to pick him up.  At the turn around just past mile 19 I saw a couple of guys closing on me.  At the 20 mile mark it is a straight shot for about 1.5 miles and lots of rollers (from mile 10-26 it is all rollers!).  I knew if I could make it to 21/22 Justin would help me in.  Justin was waiting at 22 miles right after another guy passed me.  I was hanging on with what I had.  He helped me not walk and kept me motivated (and threw water on me to keep me cool...it was not too hot but it helped).  I limped in with what I had left for 6th place and 1st in my AG.  Only beat the women's winner (45 years old!) but 3 minutes.

I feel proud that I did not quit mentally and was able to adapt my race to my physical capability today. I knew my injury was still a question mark.  I did not want to DNF unless I had too (do not like that feeling, don't like the message to my kids, felt bad if I did to the RD for giving me an entry).   I am still dealing with this injury, this may be a year of continued recovery (strength training, track) and a focus on shorter stuff (1 mile, 5K, maybe HM).  No more plans for marathons in the near future for now.  

Travel day home to IF from Arizona...early flight.  Not ready for the cool weather back home.  3 mile walk with Kami in the afternoon.  Legs feeling tired but not too sore due to the slow pace for the last 16 miles of the race.  Still processing this one but feel ok that I did not "quit" when it could have been easy to do.

5.25 miles around the greenbelt at lunch on a warm (but slushy) day.  Legs feel good, loaded up a bit but good.  (Launch 2)

3 miles with Moxie early before weights then Katelyn and I went to IronCore workout with the track kids.  Good morning, needed to get Moxie out as it has been a while. (Ride 5)

4 slow miles on a warm and windy morning with Moxie.  Legs still feel loaded up, but no HHT pain (just know it is there).  (Ride 5)

Was going to go for a run at lunch...headed outside and it is VERY windy, rainy and cold...naw, I am still recovering and don't feel like battling the weather.

Took the kids to weights...noone there.  We went home and took Moxie out on the nice morning.  4 miles with Justin and Moxie (Katelyn turn off at 2.75 miles).

After taking the kids to school, Kami and went to the gym.  I did a pretty heavy leg workout (trying to fix my glute weakness).

Before lunch I went for a run with Pastor Jason (going to be the last one of those...AH!).  From the church to Bill's and back around the greenbelt.  6 miles loop back to home.  Good workout day with very nice weather! First shorts run of the year in Idaho Falls! (Ride 5)

5:15am...7 miles with Moxie along Sunnyside on a windy morning.  Legs doing ok.  (Ride 5)

3 mile walk with Kami after the swim meet and my Dad's 70th birthday party.  Nice to see the weather starting to change from winter to spring like conditions.

Slept in and went for a run after church when the sun was up and temp pretty nice too.  5 miles with Moxie in the new Altra Impulse shoes I won last fall from Gnarly Bear.  Once I got used to the ride, I liked the shoes,,,need a few more runs to make a final call. (Altra Impulse)

4:50am...6 easy miles with Moxie in the cold. (Ride 5) 

6.3 miles on the greenbelt on a nice day at lunch.  Went long to work off work/church stress.  Looking for a new church in IF very soon.  (Launch 2)

4:45am...5 miles with Moxie on a cool morning. (Ride 5)

I am in a horrible training class at work!  Not enough time to run at lunch, so I ran after work in the neighborhood.  4.25 miles...I think I am going to love these Altra Impulse shoes! (Altra Impulse)

4:30am...4 miles on a cold morning with Moxie then IronCore workout with the track team (last one...official practices start Friday!).  (Ride 5)

Another day of bad training and busy during lunch, so I will try to get a run in after work. 4.25 miles after work in the neighborhood before church (checking out a different church).  (Impulse)

4:45am...7 miles with Moxie.  Saw Curt in front of me so caught up and we ran for a bit, nice to chat.  (Ride 5)

Last day of worst training class I have ever taken at work.

I slept in and went to the gym with Kami after dropping off the kids at school. Lifte legs heavy (squats, dead lifts, bridges, box step ups and box jumps).

In the early afternoon went out for a run in glorious weather...in shorts!  11 miles around the river in 1:20 for an nice run.  Love the Impulse shoes!  (Altra Impulse)

We got the Camaro out for the the first time this year! Man, I missed driving it...fun!

Slept in a bit and did some errands before heading out for a run around 9:45.  7 miles into SRL and back for 7 miles, then grabbed Katelyn and we ran 3 miles in the neighborhood.  It was starting to sprinkle a bit and the wind was kicking up when we finished.  (Impulse)

7:30am...5 nice miles with Moxie before church. (Ride 5)

Kids had a great time at the Thrive Youth Group tonight!

5:30am...after Kami left for work I went out with Moxie for a 6 mile run in cool and breezy conditions.  Felt really good, low on fuel though. (Ride 5)

6.3 miles around the river at lunch on a nice day.  Time to retire the Launch shoes. (Launch 2)

No morning run as I had to be at work very early.  Not lookin likely for a lunch run due to work commitments, maybe this evening.  Too busy at home, unplanned day off due to other life issues.

4:40am...6 easy miles with Moxie. (Ride 5)

Beautiful day at lunch for a run, warm but a bit breezy.  2.5 miles with Dan then I extended down to Pancheri and back for 6.3 miles.  Much needed, lots of stress right now.  (Mirage gray)

4:45am...6 miles with Moxie.  Ran with Curt for about 2.5 miles, nice to catch up wish we could get more regular on our early morning runs. (Ride 5)

Calm day (45 degrees and cloudy) and feeling good so I decided on a tempo run. 6.25 miles in 41:15 (6:36 AP)...7:02 (easing in), 6:18 (trying to catch my rabbit, Ron, who was running 6:45), 6:28, 6:33, 6:32, 0.25M recovery, 6:24.  Hammy feels better after the run than before!  (Mirage Gray)

5am...met Curt for an early run.  11 miles from home through SRL around the greenbelt and back.  Started easy for the first 3 miles then kept a steady pace (7:00-7:30) for rest of the run.  Mile 4-5 kinda sucked, but around mile 6, we simultaneously said that we final were feeling loose and warmed up...been running with Curt for a while now!  Felt good, nice start to the day.  Total time around 1:25. (Ride 5)

After running some errands, Kami and I went out for a ride on a glorious day!  25+ miles at a good clip (first 6+ miles at 21+ mph!).  That was so fun...such a beautiful day.

I finish my first tri today.  Run with Curt, ride with Kami, time in the...hottub!  Hey, I rotated around...it counts!

6:30am...10K with Moxie on a nice morning along Sunnyside.  Going to a seminar on "keeping kids safe in a digital age" this morning.  Try to go back out for a run or a ride this afternoon.  (Altra Impulse)

I did not make it home in time to help with the track workout today.  After some chores, I went to the gym with some fantastic ladies (wife and daughter) for a weights workout...worked legs pretty hard. 

I started to do taxes and was looking out the window on the beautiful 60 degree day...had to go for an easy 3.3 mile run in the neighborhood..just because.  Taxes will be pretty easy. (Launch 2)

7.25 miles with Moxie on a very nice morning before church and the rain storms are supposed to roll in later today. (Altra Impulse)

5:30am...6 easy miles with Moxie along Sunnyside on a nice morning. (Ride 5)

6.25 miles around the greenbelt on a cool day at lunch.  Nice easy, stress reliever run not a training run. (Mirage Gray)

3 easy miles after work in the neighborhood.  Next couple of days will be light due to work.  (Boost)

4:45am...5 slow and tired miles with Moxie.  Left ankle has been sore every morning when I wake up for the last week or so. (Ride 5)

Likely only run today.

4am...5 miles with Moxie in a heavy, wet snow storm.  About 1 inch of slushy wet snow on the ground and the flakes would sting my eyes when they hit in my face...spring in Idaho! (Ride 5)

5 easy miles on a cool and breezy day at lunch. (Mirage Gray)

4:45am...6 easy miles with Moxie on a nice morning along Sunnyside.  Tired and bit sore.  For the last week I have been having some light shortness of breath for short periods of time during the day.  I think it is stress/anxiety due to some stuff going on...will get it check out soon if it does not go away. (Altra Impulse)

6.5 miles on a really nice day at lunch today.  I overdressed and had to strip down on the way back when sun came out and it warmed up. Mirage shoes were rubbing strange for the first few miles...had 2 rabbits during my run which helped me pick up the pace: 1) A guy on a bike smoking (caught, passed and dropped in 0.5M); 2) A runner on the other side of the river moving out...caught him (starting behind him).  Overall a good run except the shoe issue. (Mirage Gray)

Got home and after seeing my bloody sock and shoe, maybe these Mirage won't work for me.  Will try to adjust, run short one time then either give to Justin (if they feel ok for him) or return/retire to yard work.

Slept in as I was up to midnight last night waiting for Justin to return from the track meet.  After a busy and very stressful morning, I made it out around noon.  11 miles from home around the greenbelt and back in ~1:15 (6:49ish AP).  Love the shoes and the pace was nice...great stress clearing and prayerful run, (Altra Impulse)

7am...City Creek with Reverend Rob, Abby and Justin.  Rob and I ran up 5 miles and back (Justin and Abby ran 8).  Leprechaun Lope was going on! When we got back, I ran 1.5 miles with Katelyn.   (Altra Impulse)

Now off to a church youth event in Sandy, UT.  Service projects (15 youth and adults) at a Habitat for Humanity ReStore and the Green Urban Lunchbox farming plot.  Hard work but rewarding!

6:30am...5 miles from 700E up past Highland Dr. from the church and back. Just nice and easy after a hard day of running and servant projects yesterday. (Altra Impulse)

Long drive home...tired.

5am...5 miles in a light rain and wind.  Tried the Mirage shoes again with thicker socks, better but still not quite right. (Mirage Gray)

5 miles on one of the windiest day that I can remember...tough conditions. (Ride 5)

4:30am...6 miles with Moxie on cold and windy morning.  Only run today, busy day. (Mirage Gray)

No morning run this morning, going to the Doc this morning to talk about this "fluttery" feeling and shortness of breath I have been having the past two weeks.

Diagnosis (after and EKG since my BP was 112/64 and HR of 51 and no other indications): Premature ventricular contractions (PVCs) are extra, abnormal heartbeats that begin in one of your heart's two lower pumping chambers (ventricles). These extra beats disrupt your regular heart rhythm, sometimes causing you to feel a flip-flop or skipped beat in your chest. 

Due to my physical condition, likely caused by stress or caffeine.  Since my caffeine intake has not changed but my stress the last 3 weeks has, we made the diagnosis that it is stress related.   Remedies:  1) Reduce stressful situations (already in progress to remove the recent stresses from my/our lives); 2) relax (next week…Florida for Spring break and time with a friend, family fun, sun and surf!).   No Beta blockers or calcium channel blockers (good!).

Back to work for a 7 mile run around the greenbelt on a nice day in just under 49 minutes.  I feel better when I am running than when I am sitting around. (Ride 5)

4:45am..5 slow miles with Moxie on a cool, foggy morning.  Very tired this morning.  Shoes were ok this morning. (Mirage Gray)

6.5 miles at lunch in 50 minutes, about 3miles running and chatting with DanS.  Good run.  Have not felt PVCs at all today!  (Ride 5)

Slept in a bit so I can be prepared for the redeye flight tonight!  After getting kids off to school I ran 7 miles on a cool morning.  All I had time for as this is a busy day with packing/preparation and school/track stuff.  (Mirage Gray)

Redeye flight (which was delayed and we missed our intended connection, luckily one 1.5 hours later) to Orlando.  Kevin met us and we spent the day with him.  Really tired (all of us) so no run, plus it was raining buckets!

We slept in the went to Palm Sunday service at a very nice local church.  We we came back, I went for a run and Kami joined me on a bike.  5 miles in 36 minutes.  Afterwards spent time by the pool and hanging out with Kevin and Sonja.  Made a very nice dinner and had a great day.  

We got up early and met Richard Hirst and his wife Cheryl...great time!

We spent the whole day at Universal Studios and focused on all the Harry Potter areas.  Fun but long and VERY crowded.  Left several hourse before closing and when we got back to Kevin's Katelyn ended up with food poisoning and not sleeping well.

We slept in and I took Kevin to work.  Afterwards Justin and I went for a run along the beach and had a great talk and fun time for 6 miles.  Then I went for out with Kami for 2.5 miles to the beach and back.

We spent time at the beach then we met Kevin's neighbors and borrowed the 2 person kayak.  We went out to the Grand Canal and saw dolphins and manatees!  Katelyn was overjoyed!!  

What a fun day (better than Universal)...hoping my family wants to do this again rather than Universal Studios tomorrow.

6 miles with Justin, then another 2.5 with Katelyn.  Relaxing day on a boat and at the beach. Dolphins again in the grand canal, then a fun dinner with Kevin at Long Doggers for sea food and trivia! 

Kennedy Space Center, fun day.

Universal Studios again.  not as crowded as Monday but the rain hit hard around 3pm then we were done. Met Kevin and Sonja for dinner then checked into the hotel for an early night for the departure tomorrow

3am (EST) wakeup to get to airport for a 6am flight.  Very long line at checkin (we checked in curb side instead) then a quick TSA precheck to get to the gate.  Long drive to IF from SLC after the 5 hour flight.

6 miles with Moxie on a very nice day after unloading.  have to get used to the altitude again!

He is risen, He is risen indeed! Hallelujah!

6 miles with Justin after church.  Trying to get us both used to the altitude again after last week.  (Impulse)

4:30m...6 easy miles with Moxie along Sunnyside on a nice morning.  (Mirage)

Lunch run, 5 miles with DanS then 1 more loop of the park to finish off 6 miles in 47:30. (Ride 5)

3 miles after work. (Boost)

4:30am...6 miles with Moxie.  Expecting 2"+ of snow...none!  Warmish but windy. (Mirage Gray)

4:45am...6 easy miles on a very nice morning with Moxie. (Mirage Gray)

7 miles at lunch in 49 minutes on a warm and sunny (but windy) day.  Stress reliever run. (Ride 5)

Have to deal with a coaching issue and stress management stuff with Justin today.

4:20am...5 easy miles on a warm morning with Moxie. Short as I needed to get back before Kami left for work. (Mirage Gray)

7 miles on a frustrating day...did not help with stress.  Fed up. (Ride 5)

I ran on a cool sunny morning at 0830 with Moxie to SRL and back...6.25 stress relieving miles. (Mirage Gray)

6.25 miles with Justin after school on a fantastic afternoon.  A great time with my son! (Impulse)

5:45am...10 fun miles with Curt around the greenbelt and back home. Not really fast but great time chatting and discussing life, running, kids, family, faith.  Awesome morning with a great friend!

5 miles with Justin around the neighborhood, 1.5 miles at tempo (including a sub 5:40 mile at mile 14 for the day). 

2.5 miles with Katelyn in SRL after getting her some new shoes. (Altra Impulse)

5.5 miles on a nice afternoon after church with Moxie.  Stress reliever. (Mirage Gray)

4:30am...5 easy miles with Moxie and ran the first few with Curt who I met as I was heading out the door. Overdressed. (Mirage Gray)

Trying accupuncture today...interesting...not quite what I expected but I do think my legs/body feel better.  Wait and see the results this week.

4:45am...6 miles with Moxie on a cool morning.  Leg(s) feel really good!  (Mirage Gray)

4.25 miles with Justin after school. (Impulse)

4:45am...5 easy miles with Moxie. (Mirage Gray)

Nice day at lunch, though it was a bit windy heading out and thus warmer coming back.  6.5 miles total in 44 minutes. Progression run: 7:12, 7:00, 6:43, 6:35, 6:17, 6:25 (ankle tweak at 5.25 miles, had to work it out), 0.5M cooldown. Felt controlled and mostly easy...hammy felt good but I did notice it.  Hopeful for an easy 10K this weekend. (Ride 5)

4:45am...5 easy miles with Moxie on a nice morning. (Mirage Gray)

6.25 miles with DanS on a glorious day at lunch.  Warm, no wind, sunshine...no shirt!  Great run with a good friend.  (Ride 5)

Happy National Beer day!

4:45am...Moxie and I went out for an early run.  After 3 miles, we ran into Curt running with his dog, Roscoe.  We ran another 6 miles with them...Moxie has a running buddy!  Good run, Curt psuhed me to run faster than normal for a early morning run.  Nice to run with a friend.  (Mirage Gray)

Justin and I ran the Cause and Event races today to support our friend Erik who was the major sponsor (Thrivent Financial). He and I warmed up 2.5 miles to try to figure out the course a bit.

The gun went off for the 9/11K (5 minutes before the 5k, on the same out and back section of the course!).  Erik was immediately out in the lead and Tom Lloyd and I trailed.  I kept him in sight for about a mile then he just took off.  I really only looked at the first few miles on the watch (5:42, 5:50, 5:58) then I hit the slower crowds on the trail and they would not move over.  Next few miles started to slow and I was in a solid second place with no chance to move up or down.  Legs were feeling it from lack of training, so I just kept steady.  The 10K course was a mess with  several 180's and lots of turns which confused many people, some of  whom cut the course.  Plus, the change in the course in the last week due to flooding made the course long (6.6 miles).  I ran a 39:43 for the distance and felt ok.  The results were all fouled up but the finish line area was fun and it was a fun run for good charities.

Spent the day visiting family, friends and hanging out with our hosts in East Boise (great location) and eating Ethiopian food (a first for all of us!).  A great day!

3 miles of hiking with the family and Teig's up to Table Rock and back.  Drive back to IF (fun and fast in the Camaro!) to yucky weather.

4am...10K early on a warm morning before business trip. (Mirage Gray)

Long travel day.  Hungry and not ready to face the stiff wind outside...so food and couple of beers instead of a run.

5:15am...6 miles out and back on Common Rd. on a nice morning.  Long day of meetings ahead.

6 miles after a day of hard meetings.  Just out on Common Rd from the hotel before  beers with Mike M. (Ride 5)

5am...5 miles, Common Rd.

6 miles on the Clinton River Trail from Dodge Park after long day of meetings.  Nice weather, 45 minutes. (Ride 5)

5:15am...6 miles on Common Rd.  Heading home later today. (Ride 5)

Slept in after a long day of meetings and traveling yesterday.  Went out around 10am for a 7.25 mile run at 7:30 AP.  Felt good. (Altra Impulse)

6am...I met Craig for a run on a chilly morning.  Nice to connect with him again.  Ran through SRL and a short river loop. 7.5 miles.  

10am...6 fun miles with Justin into SRL and back.  I love running with my son, we have such great conversations! (Mirage Gray)

7am...5 miles with Moxie out the the Sunnyside pathway extended and into the new park path.  Alone and thinking time. (Mirage Gray)

11 mile bike ride with Kami on her new mountain bike (23rd Anniversary gift) around the greenbelt with a coffee stop on a beautiful day.  

4:45am...6 easy miles with Moxie on a nice morning. Hitting a milestone with Moxie tomorrow!(Mirage Gray)

6.3 miles in 46:46 (mile 2-3 7:05/6:53) on a beautiful day...after getting two fillings repaired at the dentist.  Hard to spit with a numb mouth. (Ride 5)

4:30am...milestone run this morning.  Moxie reached 5,000 lifetime miles running with me on this run.  Long ways, but good times running with my buddy!  6.5 miles on a beautiful morning. (Mirage Gray)

4 miles in just under 26 minutes (6:30 AP) including warmup (1 minute) on a beautiful day at lunch...ran faster to squeeze it in. (Ride 5)

4:45am..5 slow and tired miles with Moxie. (Mirage Gray)

5 miles on a beautiful day at lunch in 34:00.  Stopped at 5 with a twingy ITB so my last couple of miles slowed, but had a 6:36,6:23 middle 2 mile stretch. All but first mile were under 7:00. (Ride 5)

4:45am...6 easy miles with Moxie on a nice morning. (Mirage Gray)

4 miles on a nice day at the desert.  Easy...stress reliever and Vit D run.  (Impulse)

4 miles in the evening after a really crappy day. (Ride 5)

Slept in...should have gone out for an early run due to the warm temps but needed the sleep after yesterday.  15 mile mountain bike ride with Kami on a nice (but starting to get windy) day. 

5:45am...10.2 miles with Moxie along Sunnyside on a cool, windy morning before the rain comes in.  Decent run with some faster paced sections.  (Altra Impulse)

5 miles with Moxie in the early afternoon on a cool and cloudy day...easy. (Impluse)

4:45am...5 easy miles with Moxie on a cool morning. Left ankle was twingy the whole run so I went shorter today.  Busy work week so likely light on mileage.  (Ride 5)

6.3 miles at lunch on a pretty nice day.  Left ankle had a twinge a couple of times, but not too bad. (Altra Impulse)

4am...5 miles with Moxie early.  Left ankle still tweaked. (Ride 5)

4am...5 easy miles with Moxie.  Ran with Bob M. for about a mile, good to catch up.  Busy at work with meetings.  Teenagers can be mean, trying to help my son with crap at school. (Ride 5)

6 miles in 42:30 on a beautiful day at lunch. Got done with meetings with my visitors early today and needed a good run break. (Altra Impulse)

7.25 miles at 7:30 pace.   (Fastwitch)

Time of My Life Tour concert tonight...The Afters, Chris August, Unspoken and Among the Thristy.  Great concert, a great way to Praise the Lord! 

10:15am...9 miles with Moxie at 7:30 pace through SRL and back. (Fastwitch)

Afterwards some yard work then a massage.  

6am...ran with Craig on a cool morning.  Ran a SRL/river loop.  Good to catch up and run with a good friend. 8 miles easy.  (Mirage Gray)

Heading to Jackson Hole, WY today for a anniversary getaway with Kami to ride bikes in Teton National Park on the closed roads (last day) if the weather is decent. 

20 mile bike ride in Teton National Park on a cool day...but it was beautiful!  Nice overnight get away in Jackson Hole! 

Drive back from Jackson then a busy day of church, yardwork, homework help and just hanging out with my family.

6 miles with Moxie on a very nice morning. (Mirage Gray)

6.25 miles in 46 minutes on a beautiful day at lunch. (Impulse)

4:45am...5 easy miles with Moxie. Left leg/ankle were twingy. (Mirage Gray)

4:45am...5 easy miles with Moxie. (Mirage Gray)

4 miles in 28 minutes on a nice day at lunch. (Fastwitch)

4:45am...6 easy miles with Moxie on a warm and nice morning. (Ride 5)

Warmish day at lunch...humid but no direct sun.  1 mile easy (7:42) then into a "valley" tempo (7:10, 6:43, 6:22, 6:22, 6:48) and last 0.25 at 7:10 pace.  6.25 miles in just under 43 minutes (6:50ish AP). Felt pretty good.  (Altra Impulse)

6:15am...10 miles with Moxie on a warm morning...humid and rain is forecast for later today.  (Fastwitch)

2 miles to blow out cobwebs. (Launch 2)

6:15am...6 miles with Moxie along Sunnyside on a warmish morning.  Dropped her off then out for 4.5 miles solo for 10.5 miles in 1:21.  (Impulse)

Weather stayed nicer than expected so got some yardwork done.  

2 more miles just because. (Launch 2)

6 mile bike ride in the neighborhood because I was lonely and bored. 

5:45am...10K with Moxie on a warm and cloudy morning. (Ride 5)

Bike ride with the family in the afternoon.

Driving home from dinner in our 2010 Camaro, we pulled up to stop light new to a new silver 2016 Camaro that is in our neighborhood (and we know who the driver is).  Nice looking car!  Light turns green and after we cross the road and the railroad tracks the other car starts to gun it, Kami tells me to punch it.  They had a lead from the light and hitting the gas accelerator first (I didi not know we were racing), so I accelerate up to them, hold steady then punch it and pull away.  I am pretty sure we got a little above the limit.   Nice to see my car has true horses (gotta love the SS package!).

4:45am...8 miles with Moxie on a warmish and windy morning.  Saw Alana and Curt and ran with them for about 6 miles. Nice morning (especially since I almost didn't go out). (Ride 5)

6.3 miles on one of the windiest days I have ever run.  Headwind going out...would stop me dead in my tracks and blow me off the pathway.  Coming back it would almost pick me up a few times.  Sunny but oh what a wind!

4:45am...5 easy miles with Moxie.  Everything was still and sore. (Mirage Gray)

Went home early from work, feeling lethargic and just wiped out.

I skipped the early run to get some extra sleep (it was cold outside too!).  Will run at lunch and after work today.

9 miles in 1:00:55 (6:46 AP) on a beautiful day at lunch.  Ran comfortably hard...7:01, 6:43, 6:32, 6:34, 6:52, 6:44, 6:50, 6:36, 6:52.  I felt pretty strong and it was controlled effort. (Altra Impulse)

3 very easy miles after work in the neighborhood. (Fastwitch)

Taking the day off to prep the house for some new carpeting.  Went out with Moxie after the kids left for school for an eaasy 6 miles into SRL and back.  Some work around the house and a bike ride later.  (Mirage Gray)

No bike ride (too tired after moving furniture and pulling carpet), but I did run with the kids in the neighborhood after school.  3.25 miles. (Launch 2)

6:15am...6.25 miles with Moxie into SRL and back before kids getting off to school and getting ready for the carpet to be installed. (Fastwitch)

After carpeting is done, moving all the stuff back into place.

6am...ran to the corner to meet Craig.  We ran a loop through SRL and had to pick it up a couple of miles to beat a train to the crossing.  We ran 5 miles together then I ran home to get Moxie and I ran 5 miles with her.  11 mile in 1:23.  (Altra Impulse)

11 mile bike ride with Kami and Katelyn and mowing the lawn...time for a beer!

It was pouring rain when I woke up so I skipped the run before church.  In the early afternoon I went out for a solo stress relieving run.  Started off warm and sunny so I ran over half the run shirtless.  Then on the way back from SRL, the clouds rolled in, wind picked up and the rain poured down.  Flashback to TCM 2008 I was so wet!  Surprised my Ipod did not short out!  6 miles in 41 minutes (6:50 avg).  

Helped a bit with the stress...need to focus on the message from the book of Job this morning.  (Mirage Gray)

Bike ride in the evening with my family.

I slept in today to get some extra sleep...felt good!  I ran at lunch on a cool day with a light breeze.  6 mile progression run (7:19, 7:15, 7:07, 7:01, 6:53, 6:32) in 42:10 (7:01 avg.) for a easy workout. (Altra Impulse)

4 miles around the neigbhorhood with Moxie after work on a very nice evening. (Fastwitch)

I woke up sore and tired.  Skipped the early run and stretched/foam rolled instead  and will try to go a bit longer at lunch or after work.

10 mostly easy recovery paced miles in 1:15 on a beautiful day.  Ran the last mile with Dan and Tim easy.  Hip and glute still a bit sore. (Impulse)

4:45am...met up with Curt and Roscoe for a run this morning. Moxie and I ran 5 miles with them and then another solo mile on a very nice morning. (Ride 5)

6.3 miles with DanS on a beautiful day at lunch....almost too hot!  49 minutes (7:46 avg.) (Altra Impulse)

5.8 miles around the greenbelt after dinner with Jeremy. Nice to chat and run with him again.  Good luck to the IFHS athletes he is taking to the state meet this weekend!  (Fastwitch)

5:30am...slept in due to the triple yesterday and expecting it to be raining. Instead it was beautiful outside...so I took Moxie out for an easy 5 mile run to get one in for the day (expecting rain later). (Ride 5)

6 easy miles before the storm rolls in.  Nice temps and breezy but good run, besides being a bit sore and stiff. (Altra Impulse)

6:20am...6 miles in just under 40 minutes before the rain started...fastest early morning run in long time (6:40ish avg.).  (Ride 5)

Breakfast with a friend, massage, lunch with out of town friends, chores, maybe weights...full day today.

5:30am...ran with Rex this morning around the greenbelt.  I ran a loop before meeting Rex at the boatdocks then we did a loop from the docks to Sunnyside and back.  9 miles in a steady drizzle.  Two old guys with aching hamstrings...#painintherain.  (Mirage Gray)

6:15am...7 miles with Moxie on a nice morning along Sunnyside before church. (Mirage Gray)

2:30pm...5 miles with Gray around the greenbelt after an afternoon of yardwork.  Good temps and sunny but windy.  Nice to run with Gray, but my hammy was acting up and I think I was holding him up a bit.  (Fastwitch)

5am...5 slow miles with Moxie on a chilly morning.  Tight, sore and tired this morning. (Mirage Gray)

5 slow miles at lunch, just to get some air.  (Altra Impulse)

7 miles after work in 48:50.  Beat the rain and storm.  Tired this morning so I slept in and was busy at lunch.  (Fastwitch)

Raining pretty good outside this morning, so I rolled, stretched and rehabed a bit.  Longer run at lunch and/or after work.

9 miles in 1:05.  Started off cool and I had on sleeves and gloves. By the end the sun came out, warmed up and I was running shirtless.  Now a huge storm is about to blow in.  Idaho weather...(Altra Impulse)

4:30am...Moxie and I met Curt and Alana for an early run.  Ran into SRL and back, about half the run with them then we turned back.  Good company and a great morning for a run.  7.25 miles. (Mirage Gray)

6.25 miles at lunch at around a 7:10 pace.  Includes helping push a car that had run out of gas about 1/4 mile down the road to the gas station...strength workout portion of the run. (Altra Impulse)

5:45am...slept in and went out with Moxie on a beautiful morning for 7 miles along Sunnyside.  (Mirage Gray)

After dropping the kids off at school and doing Bible study with Kami, we went out for a 15 mile bike ride from home to Freeman park and back...a bit windy but glorious out!

Drove to Manhattan, MT to visit friends and see our godson compete in the state track meet...his last meet before graduating.

5:15am...7 miles on the country roads in Manhattan, MT. (Ride 5)

Went to the state track meet in Bozeman, MT to watch the Manhattan Tigers and our godson.  He is a stud...1st in shot (new state record of 60'6"), 1st in discus (by over 30 feet to next best in any division), 3rd in triple jump, 4th in long jump!  His team won with 114 points...most ever scored at a state meet and 5th championship in a row!

5:45am...8 easy miles in Manhattan, MT on nice morning.  Peaceful run. (Ride 5)

Drove home to IF, went to the African Children's Choir concert and saw Auntie Eva whom we know from when the choir visited back in 2011!  Great organization and doing wonderful things for the kids of Africa and raising awareness in the US/Canada/UK.

I slept in and went out at 6:45am with Moxie on a glorious morning for 10K.  I came back and had some fuel then went out with Justin through SRL and back for another 7 miles.  Great morning for a run!  (Altra Impulse)

4:30am...5 easy miles with Moxie. (Mirage Gray)

10K on a warm day at lunch...slow. (Altra Impulse)

My back was really hurting last night and I was still a bit stiff this morning so I skipped the morning run to sleep in a bit and then stretched and rolled.

Beautiful day at lunch...sunny, not too warm, light breeze. 8.25 miles around the greenbelt and Freeman Park a couple of times.  57:20 (6:56 avg.)...started slower, last 4 full miles under 7:00 (6:31, 6:46, 6:48, 6:50). Good run, back and hips felt much better but I had some tightness in my right achilles.  (Altra Impulse)

5:30am...4.25 miles with Moxie, short due to later start. (Mirage Gray)

6 miles in 45:10, slow progression on a windy day. (Fastwitch 6)

Dan picked me up and we drove to the Menan Butte and ran the trails up to, around and through the crater just enjoying the scenery, company and natural setting.  Good 6 miles of fun running/hiking.  (Xodus)

Busy day...coffee with dad, last day of school activities, getting Kami ready for her century ride tomorrow, yardwork...3 mile shake out just to relax and have some down time. (Bikila)

5:15am...beautiful morning for a run...too bad is was such a crappy run.  6 miles with Moxie then dropped her off, pitstop, changed shoes then back out for 9 miles through SRL to the River Walk Trail (aka greenbelt).  Slow, sore, unmotivated.  I wanted to go a bit longer but my glute/hammy were just not up for it.  (Altra - 6, Mirage - 9)

Kami is riding the Little Red Century in Logan, we have 2 graduation parties, swim day at the pool (first time!), yardwork, etc.  A busy day today.  

Bike ride with the kids in the evening.

We had a chance to have a video call with our friend Robbie and the boys with sponsor through the African Children's Choir in Uganda.  Great to see and chat with them (the boys are HUGE!). Miss them and starting to plan a trip their next year (hopefully, senior trip for Justin?).

4.25 miles with Moxie before church on a great (warm!) morning.  Run later with the kids. (Ride 5)

2 miles at dusk with the kids. (Altra Impulse)

5:45am...4.5 miles on a gorgeous morning with Moxie. (Mirage Gray)

5.75 miles at lunch on the River Walk Trail (the floating bridge is finally open!).  Hot, stomach jacked, just got it done. (Fastwitch)

4:50am...met Curt and Patrick for a 7 mile run on a beautiful morning.  Ran 3 more solo miles to finish off 10 miles in about 1:17.  Good run, legs felt pretty good. (Ride 5)

5am...5 slow miles with Moxie. (Ride 5)

5.5 miles on the River Walk Trail at lunch on a hot day.  41:30 total time including a 6:45 mile to catch DanS.  (Fastwitch 6)

6:30am...went out with Moxie on a warm but windy morning.  7 miles (about 2 with Alana, talked about her upcoming UVM race) then finished off the rest to the river and back.  Dropped off Moxie then out for 3 more to give a full 10 miles. (Mirage)

Staying home to work on prepping for more carpet work and to be with Justin and his recovery.

6am...met Curt for a run.  Ran from home through SRL and back around the river for 8+ miles then finished off to 10 miles by myself.  Beautiful morning for a run! (Altra Impulse)

6:15am...8 miles with Moxie on a cool and very windy morning. (Mirage Gray)

After doing some chores around the house and fixing the kids breakfast, went our for 2 more in the neighborhood. (Bikila)

6:45am...10 miles in 1:19 solo on a cool and cloudy morning.  One of the few runs that I run with music to get me through and have some inspiration. (Mirage Gray)

Spent the morning doing yardwork, chores and feeding my new "The NewsRoom" addiction.  I went out on a nice afternoon with Katelyn and Justin for 3.25 miles in the neighborhood while Kami was out for a bike ride. (Altra Impulse)

5am...6 miles with Moxie on a cool but pleasant morning. (Mirage Gray)

5.5 miles at 7:42 pace on a beautiful day around the River Walk Trail.  Easy. (Fastwitch)

Woke up with plan to run, but tired and stiff and unmotivated.  Stretched, rolled, and did extended devotionals this morning.  Will run at lunch and/or after work...too busy with other things.  Needed the day off anyway.

5:30am...raining when I first woke up.  Went out for a short run with Moxie after it stopped. (Mirage Gray)

7 easy miles on a perfect day at lunch on the River Walk Trail.  Nice and easy, hammy still talking to me. (Fastwitch)

4:45am...5 miles with Moxie on a chilly morning. (Ride 5)

5.5 miles slow, hammy not feeling good this week. (Mirage Gray)

5:45am...7 easy miles with Moxie on a chilly morning. (Ride 5)

3.25 miles with Justin around the neighborhood at 8:30pm. Nice run with him. (Mirage Gray)

5am...12 miles with Andrea (first time in a long time). Ran to Bellin Rd via Sunnyside then up to Grandview and then back home along the River Walk Trail.  Beautiful morning for a run! (Altra Impulse)

2.5 miles with Katelyn and Moxie in the neighborhood. (Mirage Gray)

Good luck to all the athletes at RONR, Scenic River Classic and Spinderall (Kami is doin the 100M ride with a group of friends).

Camping (first one this year) with the faimly tonight at Rigby Lake (easy 30 minute drive up the road).  Good spot (power, water, cheap) with things to do.  But it was really windy and we had an issue with the awning.  And the wind was really strong all night so it was hard to sleep.

Slept in til 8:15 and had a lazy morning camping.  Headed home then did some chores around the house then went out for a run with the family around the neighhborhood.  Nice easy day for father's day. (Altra Impulse)

4:30am...5 miles with Moxie.  Glute still really sore.  Full day at work, maybe my only run. (Ride 5)

No run at lunch (busy).  Antsy and bored at home (family gone or on electronics) so I washed 3 cars, forced my son to register his team for the race this weekend and went out for a 4 mile run (solo) in the evening heat. (Altra Impulse)

4:30am...6 easy miles with Moxie on a beautiful morning.  No run at lunch today due to a busy day. (Ride 5)

5am...slept through my alarm.  Got out to run and my left hip/groin was really twinging so I cut the run/walk short.  Got home and stretched, rolled, core workout.  Argh. (Mirage Gray)

Snuck in a quick 5 miles at lunch in 33:45 (6:45 avg) on a nice day.  Leg doing much better than this morning. (Fastwitch)

4:45am...7 miles with Moxie along Sunnyside on a very nice morning.  Ran into Andrea and ran with her and her friend for a spell then on the way back cross paths with Curt and ran the last half with him.  Good to see friends and catch up. (Mirage Gray)

4.25 miles in 30 minutes at lunch...busy day with meetings. (Fastwitch)

5:30am...3 miles with Moxie then 7 miles with Curt on a nice morning for a run. (Altra Impulse)

14 mile bike ride with Katelyn and Kami for my daugther's 14th birthday!  Happy birthday!

5am...5 miles with Moxie on a cool morning.  Then I was the driver/motivator for the kids at the To Bone and Back 40 mile relay race.  I ended up running/motivating 6 of the eight runners...3 miles with Justin on leg 3, 2.5 miles with Isabelle on leg 4, 2.5 miles with Braeden on Leg 5, 2 miles with Ben on leg 6, 2 miles with Jace on Leg 7 and all 5 miles with Katelyn on leg 8.  They ran 40 miles in 4:39 (7:00 avg) over a very challenging course.  Ended up with 20 miles on the day afterall (could have just run the 2 person with Gray afterall!). (Ride 5)

3 easy miles with Moxie on a beautiful morning. Pretty sore from yesterday.  (Mirage Gray)

3 miles in the afternoon, warm. (Boost)

5am...6 miles with Curt on a nice morning. Nice run with a good friend. (Mirage Gray)

6 miles in 45:30 on pretty warm day at lunch.  Just easy to get my head cleared. (Fastwitch)

5am...6 easy miles with Moxie, very nice morning. (Mirage Gray)

6 easy at lunch on a nice day (cool, cloudy, light breeze).  (Fastwitch)

5:30am...really tired and a bit sore this morning and slept in. When I got up I had to get out for a bit because it was just so nice out! 4 miles easy with Moxie. (Ride 5)

6 miles in 46:20 on a hot day at lunch.  (Fastwitch)

Early run on a great morning.  6 miles with Moxie then 4 more solo.  (Altra Impulse)

5:30am...7 miles with Moxie on a beautiful morning.  Moxie was dragging today. 4 miles solo after dropping off the truck at the shop. 30:30.  (Mirage Gray)