Philippians 4:13

9.5M on nice morning before church.  38 degrees, sunny and windy so the temp was nice but the wind was nippy...I was still a bit overdressed.  Nice run, started easy but the pace picked up as the run went on for an overall average of 7:00 pace.  Good start to the week. 

7.5M nice and easy early on a warm and windy morning with no watch. Easy start to the work week. (T3)

6.3M around the river at lunch with Pat. Nice and easy 7:25ish paced run just talking and enjoying the run. Weather was warm and windy and threatened rain but never did (thus I was way over dressed). Nice easy day to start the week and get ready for a hard 10K race on Friday as part of a 20M day. (T2)

8M early on a nice morning...40 degrees and just a slight breeze.  I started out feeling tired and not motivated for this run and went out expecting only 5M.  After 1M I started to feel good and picked up the pace (no Garmin) and started to through in pickups to race cars to landmarks on the pathway.   Overall I felt really good and stretched the run to 8M at what felt like about a 7:00 pace overall.  (T3)

A great run at lunch with Pat.  Nice warm but very windy day (20+mph out of the south).  Pat wanted to do 6 X 0.5M intervals which sounded good for me for some speed work (except for the wind).  2.25M warmup and running over to the road where we are doing the intervals with .25M recovery in between (2:00-2:10 recovery). 

1 - 2:35  (with the wind)

2 - 2:51  (into the wind)

3 - 2:50  (into the wind)

4 - 2:51  (half head on, 180 degree turn - half with wind at backs)

5 - 2:52  (half into wind, 180 degree turn - half at backs) 

6 - 2:44 (half, 180 degree turn - half)  pushing hard the last 0.1M

1.5M cooldown back to the building.  A great interval workout (even in my heavier trainers). (T2)

6.1M early on a cooler morning but no wind. Ran very easy as I was tired and a bit stiff at the beginning from yeterday's hard intervals. Ran through Snake River Landing to take in the rolling hills. A nice easy workout, felt better at the end than the beginning which is always a good thing. (T3)

4.5M at lunch on a gorgeous day...sunny, 44 degrees, slight breeze.  Good slow MP run (~6:20ish pace by feel, no Garmin) that really felt easy and controlled.  (T2)

I forgot to mention earlier about how amazed I am by my wife, Kami!  She is a workout animal on the elliptical at the gym and prepping to get back out running now that the weather is turning nice.  As she has been rehabbing from PF developed last fall, she has been averaging 10M on the machine (40-50 miles per week in addition to weight workouts) at a hard level and averaging 7:00-8:00 pace!  She is an animal...it will be great to run with her again based on her fitness right now (she has also dropped about 15 lbs. since October and looks amazing!). 

Early morning 7M run through Snake River Landing. Started off slow and a bit tired but the pace and feel got better as the run progressed. I would have gone longer but I slept in a bit and needed to get back so Kami could get to the gym. I will get a good run in at lunch on what looks to be a very nice day. (T3)

Boston bib numbers are out (#1082)!

7M run on a nice day at lunch around the greenbelt. I wanted a steady MP run of 6M today to prep for the 10K on Saturday. Overall average for the entire run ended up being 6:16, right on target (including a warmup mile). Splits: 1-6:43, 2-6:03, 3-5:59, 4-6:12, 5-6:23, 6-6:10, 7-6:21. Nice and easy, no stress or fatigue (mile 5 was a breather) so exactly what I wanted today. (T2)

Heard back from Ogden marathon today and no comp (only a COUPLE given...top 10 last 2 years and challenger for Master's title...no soup for you!). So still thinking if I want to pay the late registration fee (wish they would have decided back when the fees were still lower). I did get an entry and accommodations into the Space Coast Marathon in November (sun and warmth in November...sweet!).

7M easy run early this morning through Snake River Landing and back. My neighbor and fellow runner Briam joined me this morning which was nice to have the company (convinced him last night over beers to get up early, he is training for a couple triathlons later this year). Nice morning, 32 degrees no wind...good conditions for an early run. (T3)

7M around the greenbelt at lunch on an absolutely gorgeous day, best day for running in 2009! Just wanted to enjoy the run, so very easy 7:00 pace for 6M then just eased it back home for the last mile at 7:22 to save the legs for tomorrows 10K and extra miles for a big run. (T2)

Community Care Fitness 10K in Idaho Falls, new 10K PR of 34:05.  "Official" time was 33:30, but I had the course at just under 6.1M so I ran an additional bit to finish it off. 1st overall by over 1 minute and a new PR in a timed 10K by 1.5 minutes.

It was an absolutely beautiful day for a run...44 degrees and no wind, lots of sunshine.  Ran 2.5M warmup with Lynette then got ready to race.

I wore shorts, singlet, light gloves and arm warmers and was actually a bit hot (didn't need the arm warmers at the end).   Pat B. and I lined up at the front (he was doing the 5K) and some new young guy named Steve was next to us and indicated a desire to run a 35 minute 10K, so I knew I was going to have some competition today on this totally flat course. 

First mile was good, but a bit fast at 5:19 (Pat and I looked at our watches at 0.5M when we started to slow it back down and we were running 4:55-5:00!)  then I settled into around a 5:30-5:35 pace for the remainder of the run.  Pat started to gap us (Steve was still running with me through about 2.25M) and he finished the 5K loop in sub 17 ("official time of 16:08ish for 2.95M or so), I hit the "5K" finish at 16:20ish, heard my GPS beep at my 3M mark at 16:40ish. 

At the beginning of the second loop (5K) I started to push a bit more to and put a gap on Steve.  Everytime I would make a 90 degree turn, I would accelerate for about .1M to increase the lead.  At 5M, I started to develop a slight side ache so I concentrated on my breathing to settle in down and it mostly went away but slowed me to about a 5:40ish pace.  I entered the park and started to pick up the pace again when I got within about .25M of the finish.  Ran through the finish at 33:30 and continued on for about 0.13M to finish a "real" 10K in 34:05. 

Realized that my turnover rate is really good, but my power needs to improve.  I could get the feet moving but it raised my heartrate and breathing too much.  When I toed-off more and got my power involved, it all settled back down and the effort was better.  Focuse on improving power between now and Boston.

Afterwards, ran about 0.75M with Steve and chatted, then about 4M with Pat and Lynette. Pat left, then Lynette and I finished a long day (at an easy pace) for a total of 20.5M.  Whew, I am tired. Then home to do honey-do's like get the swings up and set up the trampoline for the kids.  (Tangent 1)