Philippians 4:13

4 miles with Moxie on wet, windy and warm morning. Legs feel really good after yesterday's run. (Boost)

5am...went to the gym with Kami to do spinning classes this morning and hand out PowerBar products as part of the promotion for the Ride Across America competition.  I really love the Energy Blasts and Fruit Blends and we handed out a lot of Recovery Protein bars.

50km in 2 hours of spinning, both classes hill workouts.  Good quad strengthening cross training.  Count this as 10 miles of easy running (even though my legs are pretty loaded up right now).

Took the kids to the track on a nice morning.  Justin and I warmed up for a mile then did 8x200m repeats.  He did great for his first outside hard effort.  He was consistently at 35 seconds per interval.  Cooled down for a mile.  Katelyn did 4 sprints of 100-200m and walked a few laps as well.  Overall 4 miles with the kids.  (Boost)

Got up to run, but I was really tired and left leg was tweaked (knee and hamstring), so I sat down for a minute and an hour later I woke up...so I missed the run this morning in the warmish but windy weather.  Get one in at lunch and maybe after work with Justin.

7 miles at lunch on a windy and cold day in 50 minutes.  1M wu, 2 miles into a hard wind (7:13, 7:33), 3 miles at a faster pace (6:23, 6:21, 6:08), 1M cooldown.  (Mirage)

4 miles with Justin after work easy around the neighborhood.  Great time just running and chatting, he always impresses me with his knowledge and inquisitiveness.  (Ride 2)

4:30am...6 easy untimed miles with Moxie along Sunnyside on a warm but windy morning. (Ride 3)

6 miles in about 45 minutes on a nice day at lunch.  I was going to try to go a little harder but I had a slight twinge in my groin so I just took it easy.  (Mirage)

I got up to run this morning and still had a twinge in my groin and in my knee, so I took this morning off and will see about a run at lunch and/or after work.  Nothing too concerning but don't want to make it a real issue.

Got a comp entry into the Hot Chocolate San Diego 15K today, should be a good hard race with some tough hill climbing to prep for Boston.

8.5 miles in just over 59 minutes on a cold and windy day at lunch.  1 mile easy, then I started to push a bit into the wind.  Headwind all the way out then push a bit harder coming back with the wind.  Not quite MP but MP effort today.  Last 0.25M cooldown.  Groin was ok.  (Mirage)

5am...went to the gym this morning because I was going to run with Justin.  1 mile wu, then into 0.75M hills.  4 hills starti&g at 2-4%, 3-5%, 4-6%, 5-7.5%.  All 4 intervals at 6:22 pace with 0.25M recovery in between to get to 5 miles.  Justin showed up and we did 4x0.5M at 5:46 - 5:15 avg pace.  He did great!  Ran another quick mile and ended up with 11 miles in just over 1:10.  (Tangent)

3.5 miles around the neighborhood in the late afternoon.  Sunny, windy but warm...ran in Shorts in February! (Ride 3)

5:30am...met with Curt, Gama and Lynette for a long run this morning.  From Curt's house around the greenbelt and back.  Lynette and I ran and extension down Sunnyside to Woodruff and turned around.  Overall 16 miles in 2:06 with a few miles of a push up to slow MP.  Legs are a bit loaded up from yesterday's workout.  (Ride 3)