Philippians 4:13

6M run early this morning before church.  Felt good after yesterday's run.  Ran through Snake River Landing's rolling hills and progressed up in pace to a last mile at 6:30 pace.  Finally found some motivation to run faster when I saw a guy on a bike on the other side of the road at the start of mile 6.  I caught, passed and gapped him in 0.5M and maintained a faster pace til I got home.

Today is my son's first communion, so it is a big day and church then a reception with family and friends at our house afterwards.  Yesterday sure was busy helping Kami and her mom get everything ready. 

7.2M outside early this morning.  I was going to head to the gym, but it was 34 degrees outside so that sounded much better.  It was however wet with a snow/rain combo coming down which made the roads a little slick.  I actually overdressed and should have worn a jacket instead of a fleece.  (T3)

6.1M around the greenbelt at lunch on a warm day.  The pathway was full of puddles that I had to fjord at times but I was able to run a faster easy run with some MP pickups thrown in for an overall average of 6:45.  Nice easy run to start off a lower mileage week. (T2)

8M on the TM at the gym this morning.  I thought about heading outside due to the temps (36 degrees) but it was raining pretty hard and I wanted to do some hills and speed.  Base incline was 2% and ran between 1k-1M increments at higher elevations (min 4%, max 9.5%) and pace between 6:40 - 5:42.  Overall a kick butt workout, avg. pace was 6:30.  Rocked out to Kiss...gotta love "Lick it Up" and "Heaven's of Fire" for fast running songs! (Stratos 3)

4M on a sunny warmer (38 degrees) but windy day (30 mph gusts) which made it feel a bit colder.  Overall a nice easy recovery run.  (T2)

Woke up feeling very tired this morning and my feet were sore (just sore from use, not injury sore) so I almost didn't run today.  But I got my but out of bed and thought about going outside.  It was 32 degrees with just a little wind but I just couldn't motivate myself to run in the cold and dark plus I thought the TM would be better for my sore feet.  I dragged myself to the gym and ran 8M.  This actually really surprised me based on how I was feeling.  I originally planned only for a 10K run, then I got 7M in and still had time to make 8M.  After about 4M I started feeling better and the pace was actually feeling better than imagined it would (overall avg. was a 6:25).   Music was pretty motivational again to keep the pace up as I listened to "Poison's Greatest Hits".  So I went for a decent distance and pace this morning and I may skip lunch today just for a rest during this "lower mileage" week to get energy back and let my body just have a bit of a break.  (Stratos 3)

It is an ugly gray day outside today (way different than the last couple of days), I am tired and my feet are still sore so I am forcing myself to not run at lunch to rest.  I got a good run in this morning and will still get over 70 miles for the week with 3 more days of running, so I think the break from the two-a-days it is.

Early run outside on a nice morning...32 degrees and just a light breeze.  Legs and feet were still a little fatigued and sore this morning but I still went out and got in a good easy run.  Took a different route this morning (ran down 17th Street and back up Woodruff to Sunnyside then home) just to change the scenery.  Ran into Andrea at just past 6M mark, turned around to talk for about 0.75M then headed back home.  Overall a good easy run, started feeling more into it about 3M and from there on out is was more fun.  Feet still a bit sore from the miles but I will try to get out at lunch.  (T3)

5.5M at lunch in between snow storms!  It was pretty warm and the snow wasn't really sticking, but when it was coming down it was hard in big flakes with lots of wind.  Good easy paced run (6:45) dodging puddles on the greenbelt.  Felt much better than my last few runs!  (T2)

Slept in this morning for my day off.   After taking the kids to school, decided that while it is nice and sunny outside, the wind and temps (12 degrees) are just too cold so I will go the gym with Kami to run.

11.5M run on the TM at 2% incline and an average pace of 5:55.  1.5M wu, then hit 6:11 or better the rest of the run.  Threw in several accelerations that progressed up to 4:40 pace at which after about .2M I was approaching failure.  A couple of these accelerations were after mile 8.  Rocked out to Journey and Kenny Loggins again using the upbeat music to help push to high fatigue rates.  Tried to get the HR monitor to work on the TM but never could get readings.  Overall a really good workout that showed me where my fitness is currently.

6M on the TM at home in 40 minutes after my wife went to work. Left hammy was sore last night in bed but felt better this morning.  My son got really sick last night so it was a light night of sleep.   I am going to try and run the Sunnyside hill this afternoon with Andrea after my wife gets home.  (Stratos 3)

Ran the Sunnyside hill with Andrea and Lynette...they are animals.  We started about 1M down from the start of the big hill and ended up pushing all the way to the top...6M and 1500 feet elevation!  But the downhill was fun, hitting a top pace of 4:25 and my fastest mile was a 5:05.  Overall time for the run was 1:27, not bad considering the climb.  We went further than I expected as they wanted to go all the way, and the last mile the hill gets really steep.  A good run, now I am tired.  (T3)