Philippians 4:13

7M outside at 6:00am in 11 degrees and fog.  Just a nice easy run (7:30 pace) on a cold morning.  Normal Sunday run.

Had the day off for President's Day, so I slept in and went for a run right before lunch after it had a chance to warm up a bit.  I ended up with a 15M run, but it was a pretty pathetic run as I wanted to go a bit faster but only managed to put out a 7:22 effort today.  Just one of those days even though I waited to have more energy (I didn't) and for it to be warm (about 28 degrees).  Oh well, hopefully better tomorrow.

I was planning on hitting the TM at the gym this morning, but when I woke up it was 32 degrees outside!  So, I headed outside in 1 inch of new snow and ran 7M through the rolling hills of Snake River Landing and back.  Due to the snow and slick conditions, it was a slow run but the temp was great and it was better than inside any day.  Tomorrow I will hit the TM for speedwork and hills.  The snow kept packing under my feet and building up in the heel part of my shoes which was annoying and bordering on uncomfortable at times.  (T3)

6.3M at lunch time around the greenbelt in warm weather on a slushy and wet pathway.  Overall average at an easy 6:50 with about one and half miles of pickups at slower MP (6:25-6:10).   I was supposed to be at the site today but when I started the government car up to warm up and to clean of the windows and shut the door, it locked!  So I had to wait about an hour to get a guy over with the spare key to open it, all the while it is sitting out in the parking lot running.  So with that omen and the bad weather, I stayed in town to catch up from being out of the office all last week.  (T2)

I wanted to get some faster running in and some hill work so I went to the gym this morning.  8.25M total run averaging 6:23 pace.  Here is the break down.  1K warmup at 6:40 pace and 2% incline.  1K at 6:30 pace at 4%, 1K at 6:25 at 5.5%, 1K at 6:25 at 2%, 1K at 6:18 pace at 5%, 1K at 6:15 at 2.5%, 1K at 6:18 at 6%, 1K at 6:18 progressing from 6% to 10%, 1K at 6:27 at 2%, 1K at 6:15 pace progressing from 5.5% to 10%, 1K at 6:18 at 2%, 1K at 6:22 pace at 6%, 1K at 6:07 - 5:42 pace at 2%, 1.2K at 6:40 - 6:27 pace 0% cooldown.   My hammy's are fried and I am tired.  (Stratos 3)

4M easy recovery run at lunch, man my hamstrings were tight.  (T2)

8M at the gym this morning at an average 6:20 pace.  1M warmup at 6:40ish, then the next 6.5M at MP or better throwing in some pickups between 5:02 and 5:33 pace.  Overall a good run especially since I started the run thinking I would only do a 10K.  The music (Best of Kenny Loggins) kept me motivated with songs like "I'm All Right" and "Don't Fight It".   Pretty fun to be burning up the TM at sub-6:00 pace rockin' out, mouthing the words to the songs and playing air guitar...man did I get some funny looks!  (Stratos 3)

6M on a beautiful day at lunch.  Nice and easy 7:05ish pace recovery run.  This morning I nicked my lip shaving and it was not easy to get to stop bleeding.  During my run, I rubbed my nose with my gloves and pulled off the scap so my lip bled for 5M of my run!  What a pain.  Another run with funny looks as I was headind down the path holding a tissue to my lip for half of the run...it must be my day for comic relief! (T2)

I was really tired and a bit stiff this morning and almost didn't get up for a run.  But I dragged myself up and to the gym for a easy 6.25M recovery run.  5M at slow pace (6:40ish) but I pushed the end of the run and ran a mile at MP and pushed for about a quarter at 5:35ish pace to loosen up the legs.  Not a motivational run, just getting it done rocking out to Def Leppard's "Vault"...gotta love their older stuff like "Photograph" and "Foolin'".  (Stratos 3)

6.7M on a beautiful day at lunch, cool but sunny!  Nice and easy 7:20 pace and a bit longer than planned as I ran a bit with Pat B at the end and he was finishing off his 10 miler.  (T2)

My friend Andrea and I waited til later in the morning to let it warm up before doing our long run today.  We started at 10am in glorious sunshine and about 20 degrees...a good day for a run.  16M easy and 2M of pickups at slow to medium MP.  Total time was around 2:18 for the entire run.  Took a little fuel during the run, but used the slower pace as a fuel management/depravation type run and felt pretty good at the end.