Philippians 4:13

No run today, sick with the cold that my wife has had the last couple of days.  I don't know what is worse, the head pressure from the cold or the loopiness from the cold medicine. 

Skipped the morning run to continue to get over this head cold and let my achilles tendons rest.  Hope this is the last day of the cold...feeling a bit better but still stuffy and sneezy.

10K at lunch today on a partly sunny 15 degree morning.  Nice day for a run, no time as I couldn't get my Garmin to acquire so I ran without it.  Started to feel my achilles at the end but nothing too much that it makes me worry.  Good to get outside, I actually think I feel better now after the run!

5 miles easy around 7pm after taking my son to soccer practice.  Didn't want to just sit around so I went for a run down to the greenbelt and back on a nice evening.  Achilles felt good as I didn't push the pace at all.

9 miles in exactly 60 minutes on the TM at the gym.  Warmer morning, but slick with a freezing rain/snow mix so inside I went.  Started easy, pushed up to slow MP for a bit, then the last mile at 5:45 or better to get done before the TM timed out.  Good run to start off the day.  (Launch)

4.3 very slow crappy miles around the greenbelt at lunch.  I wasn't expecting to run at lunch today but had to stay in town due to mandatory meetings, so I got out for a noon run.  I didn't eat enough this morning so I had no energy and barely made it through this run.  Ugh, this one couldn't get done soon enough.  (Ride Red)

Warmer outside this morning, but with a freezing mist and lots of black ice...inside again!  8 miles at an average 6:17 pace.  1 mile easy, 6.5 miles at MP (6:22-5:52), and a couple of strides thrown in at sub 5:30 pace.  0.5 M cooldown at the end.   Felt good and it was a good effort, not too hard but could tell I was running.  Only run for the day.

A freezing rain outside again today, so TM run it was!  1 mile easy, 6.75 miles at MP (6:22-5:45) and the last 0.25M at 4:50 pace...whew!  Total time of just over 50 minutes for a 6:17 average pace.  Felt good, just tired this morning.  (Launch)

5 miles at lunch on a warmish day, but the pathways were still very inconsistent...some dry some snowy/icy and slick.  Seeing as my buddy Pat took 2 hard falls this week out on the path, I ran at a moderate paced based on the conditions.  Had to cut it short due to meetings.  (Ride Red)

I decided that this morning was the day to take up the Rob Murphy challenge..10 mile tempo on the TM at 5:55 pace or better.

2 miles easy warm up and a pit stop then on to tempo run.  10 miles in 58:40 (5:52 pace)...tough but doable and it got easier as the run progress (because I was that much closer to finishing!).  1 mile cool down afterward for a total of 13 miles in 1:20.  A good start to my day off...now for time with my wife today!  

Out the door around 6:15am for an easy 4 miles with Moxie.  Dropped her back off at home then back out with the running group.  A good 10 miles with the group, several of which we pushed the pace up to marathon pace (with Curt, Lynnette and Andrea at different times).  About 1 mile solo back and forth from the meeting location for a total of 15.1M in 1:53 for a solid 7:30 pace for the day.  My left foot is twingy under the heel, I think from twisting it a bit the other day but I will watch it and roll it out a bit to make sure it is not a PF issue.