Philippians 4:13

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.