Philippians 4:13

Day off.

I went to the gym with Justin to run this morning (1 degree outside) and EVERY SINGLE TM was being used...mostly by walkers.  So, we lifted weights instead.  I will try for a run later today.

5 miles during a late lunch run around the greenbelt.  Sunny but cold, untimed.  (Mirage)

4:30am...7 miles on the treadmill at the gym in 43:50 (6:16).  Warmup with MP progression.  (Boost)

4 easy miles in 30 minutes out on the desert at lunch.  (Mirage)

4:30am...6 easy untimed miles with Moxie on a slick path covered with a thin sheen of fresh snow.  (Ride)

5 miles on a very slick (snow and ice) pathway around the greenbelt.  My legs are sore from having to activate my stabilizers so much during this run.  (Mirage)

No early run today.  I tried to get up but didn't feel very good.  Very stiff neck and tender shoulder and just tired.  I will try to get in a snowy run at lunch and hit the gym after work with Justin for a hard mile repeat workout for him.

5.25 miles doing loops around Freeman Park on a snowy and icy pathway in a cold wind.  Just got this one done and glad of it. (Xodus)

Hit the gym after dinner with Justin for some speedwork.  1 mile easy, 1 mile at 5:10, 0.5M at 4:52, 0.25M at 4:17.  A total of 5 miles in 29:50. (Tangent)   Left hip was a bit sore but marshalled through.  Justin got down to 4:52 pace during his speedwork!

Slept in and went to the gym with Justin and Kami.  Justin and I just ran fairly easy, with some..."faster running" thrown in (I can't say "speed" anymore unless it is less than 10 seconds).   8.5 miles in 52:10 (6:08 avg).  No niggle in my hip (yes, niggle is the proper term as a "small annoyance or concern").  Justin did great and ran a 10K, proud of his dedication and commitment.  (Boost)

FRB PC report to meet terminology police standards:  16.75 miles outside, slow.

My report using MY words:

I went outside on a warm morning for a slow long run.  7 miles along Sunnyside with Moxie then I dropped her off and went back out solo through SRL to Broadway and back.  I ran into the store running group on the way back and caught everyone, even had a few guys try to catch and push me for a bit.  I picked it up to 5:30 pace for about 1 mile to drop them, felt good to run faster this late in the run.  Had some hip pain throughout the run that was slowing me quite a bit in the last mile or so. Lots of runners out today, including Alana and Curt who I saw I as I was finishing up.  (Mirage)