Philippians 4:13

7 easy miles with Curt before church on a nice warmish and calm morning.  Good run with great company.  (Cortana Black)

8 easy miles. Saw my old boss and running friend Roger out on the trail.  He was kind of an inspiration for me to start racing marathons so I was nice to run with him (first time since he retired last year). (ride)

Speedwork day...3x2 miles.  1 mile warmup with a little twinge in my right groin but not too bad after a stretch.  Intervals: 5:40/5:35, 5:25/5:20, 5:18/5:10 with 0.75M recovery.  I threw in a quarter at 4:17 then cooled down for a total of 10 miles in 58 minutes.  I ran next to Andrea (she was doing 800's) most of the run and Kami showed up and ran 3-4 miles before her bootcamp (yeah!).   As I was stepping off, Curt showed up for his speedwork.  A good morning of running.  (Mirage)

An early morning run at the gym even though I could have gone outside (just wasn't up for the dark and cold).  The first 3 miles were a drag and my stomach felt jacked the whole time.  After getting past this, I started to feel better but was still an unmotivated run (tired, stress at work, stress with church issues) so I just kinda of cruised through the rest of the run.  The last 2 miles were decent and between 5:30-5:50 pace.  Overall 8 miles in 49:35.  (Cortana Black)

I will try to get another run in later today depending on meetings, a planning meeting for a school 5k and family and church stuff.

4:30am...at the gym early for a tempo run.  1 mile warmup, then 8 mile tempo (2-5:42, 2-5:39, 2-5:36, 5:33, 5:24).  1 mile cooldown for a total of 10 miles in 57:50 (5:47 avg).  It actually felt good to start running faster as the run progressed so this was a good workout! Lots of friends there this morning:  Kami, Curt, Marlin, Rex, Lynette, McKay, Steve, Melanie, Craig, Aaron)!  (Cortana Black)

A really easy recovery run at lunch time on a nice day for a run...in shorts and partly sunny skies.  This was a very easy run with the first two miles slower with Dan and Bill (my original running group from 9-10 years ago) then solo for a total of 6.4 miles.  Started feeling the run this morning and lack of fueling due to a busy morning, so after work off to get some carbs at IBC...Black Ale you will be mine!  (Ride)

My legs were hammered from yesterday and I was really tired so I slept in and went out for a run after the kids left for school.  It was warm and calm and nice...up til I walked out the door.  We (Moxie and I) spent the whole run in a snow storm...though the temp wasn't bad and there was not wind but at points it was snowing pretty good.  Nice and easy pace for 8 miles (I would have gone longer but needed to get ready for a meeting at church).  I might go out later today with Kami!   This was the last run on the old Cortana's, time for retirement. (Old Cortana)

4 miles in the late afternoon solo very easy. 

16 miles in 1:55 with Curt and Craig (Lynette and Andrea also came out but turned back early).  A tough run from the flats of the valley up the Iron Rim hill.  A really good workout on a nice morning for a run...clear and calm, cool to start but great for the second half.  A trudge up the hill but then a few fast miles coming down and a couple more easy MP and then a honest pace to end it.  Nice to get this one in the books.  Congrats to Craig for his 100 mile week.  (Mirage)

 3 miles with Justin and Moxie nice and easy.( cortana black) 

Now for a day of fun with the family and Newsboys concert tonight.