Philippians 4:13

6 miles with Moxie before church on a warmer but snowy and slushy morning in 45:25.  Nice easy run...dog and feet are soaking wet!

10 miles on the TM in 61 minutes (6:06 average).  It was nice enough outside but I wanted to run faster and it is hard to get going fast at 4am outside so the TM it was.  1 mile easy then progression from 6:22 to 5:36 through mile 9 and a slower MP run for the last mile. I will try for a lunch run if time allows today.  (Launch)

6.4 miles in 46:24 (7:15 avg) on a beautiful day...40 degrees, sunshine and a light breeze so I ran in shorts, longsleeves and a light vest, awesome!  I just ran easy to enjoy the weather and to be outside!  (Tornado)

Windy and snowy (and slick) outside this morning so off to the gym for an interval workout...9x0.5M at threshold or better (progression).  1 mile warmup then the intervals with 0.25M recovery.  Pace for intervals:  5:30, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 4:57.  0.25M recovery then some strides to finish off the run in 47:28 (5:56 average pace for the run).  A really good workout this morning.

No lunch run due to work conflict and 30 mph winds outside with slick pathways...no thanks.  Finally got my AG award from PF Chang marathon last night...different but an original art piece signed by the artist (but not necessary one I would want to display too prominently).

TM again this morning, almost getting to the point where I can motivate myself to get out and run hard outside in the mornings.  Tempo run today!  2 mile warmup easy, then 5 mile tempo at 5:42 pace.  1.25 miles recovery followed by 1.5M at MP then the last 0.25M stride at 5:30 to finish off the run in 61:15 (6:07 avg).   

6.5 miles easy in the morning with Moxie in cool weather but no wind.  Just nice and easy.

6.3 miles in 44:35 on a beautiful day at lunch.  Right achilles a bit touchy but not bad and was feeling good after 5 miles.  Probably time to retire my suite of shoes and break out new ones for the spring. 

Sad news about Sally Meyerhoff...such a good talent and good person.  I remember her running by me at PF Chang around mile 16 and running with her for a few miles.  Too young to lose her life but a rememberance to always be careful when we run/bike on the roads.

Very windy outside today so I headed to the gym.  2 mile warmup then 2 miles at 5:55-5:52 to prefatigue for a hill workout.  Immediately into a 2 mile hill run at between 3.5-5.5% grade at 6:15 pace.  1 mile recovery at slow MP then 2 more hill miles at 6:15 pace between 4-6% grade.  3 miles at slow MP recovery for a total time of 1:16 flat (6:19 avg pace).

Now for a day off with the family!

20 miles this morning in 2:30:46.  4.5 miles with Moxie early then I hooked up with Andrea and Deborah (sort of, ran well behind me most of the time) for another 10 miles.  Stopped by home to change some clothes and check on the family then finished off the rest of the run.  Ran into Jeff Fogg and ran together for about 1.5 miles.  

Took the kids and Moxie back out for a 1 mile run in the neighborhood later.  The kids want to run a 5K in May for school so they have to start getting out regularly...they did really good (Justin (9:30, Katelyn 10:25).