Philippians 4:13

After 10 hours of sleep to catch up from the trip, I went out for a run on a decent morning after spending some time with my son.

7 miles with Moxie and just over a 7 minute pace, then dropped her off and went back out for more miles.  Another 6.1 miles with 4 at a good MP for a total of 13.1 miles in 1:30:15.

After making brunch for the family, went back out for another 5 miles in 36:35 to close out a longish day. 

An easy 10k this morning with Moxie in cool conditions (28 degrees).  Nothing special just getting my first 4:30am run in again after a week of sleeping in.  (Ride Red)

6.5 slow easy miles on the greenbelt at lunch on a windy cool day with Pat B. in 46:53.  Not the best of runs, just an easy run against a very stiff wind and intestinal issues the last 2.5 miles.  (Tangent 1)

A slow 8.4 miles early this morning with Moxie.  Warmer but a good breeze made for a decent run, but my left glute and hamstring were tight so I just took it easy.  Only run for today due to work schedule.

8 easy miles with Moxie on a cool morning (30 degree) but it was pretty pleasant.  Hopefully can get another run in after work today, I will see.  (Ride Red)

Cold, snowy and wet outside, so I went to the gym for a hard tempo run. 

1 mile warmup at ~6:45 pace, then into the tempo.  9 mile progression starting at 5:52 and speeding up to 5:27 pace at the start of the last mile, then bumped up to 5:15 pace before the last 0.1M at 4:45 pace.  Total time for the 10 mile run was 57:40, 5:46 average pace. 

Overall felt really good and controlled and the last few miles I felt strong.  A good quality run after so easy miles the last couple of weeks.  (Launch)

5 miles in snowy and wet conditions at lunch.  Not too cold and no real wind so it wasn't bad running actually.  Total time of 37:50, every mile between 7:35-7:33...very consistent easy pace after the tempo run this morning.  (Tornado)

I slept in this morning (my day off) and went running after the kids left for school.  We woke up to 2 inches of new snow, but the roads were clear, no wind and ok temp (31 degrees).  I decided it was time for my first outside hill workout today (even after yesterday's tempo run) and drove to the bottom of the Sunnyside hill for a up and back run. 

First 5.2 miles in 45:40 minutes with no stopping my first time up this hill this year. Considering my run yesterday, I will take it.   Back down to 10 miles in 31 minutes for an easy downhill run not pushing at all but just going with the flow. Tacked on 1 easy mile at the end for an 11 mile total in 1:23:30.  Good run today before a long run tomorrow. 

We were told yesterday to report to work Monday even if a spending bill is not passed today as the DOE has money available to cover about 2 weeks of operations with our no year appropriations, but this is still stupid politics going on right now with our Congress.  So, I will be paid and not furloughed but we have wasted millions of dollars in planning and lack of efficiency due to employee morale issues.

20 miles in 2:30:49 on a great morning for a run...low to mid 30's and no wind!  I ran 4 miles with Moxie (bumped into Marlin who was looking great and doing awesome on his 20 miler this morning) then dropped her off and joined the gang for our run together.  Ran the next 11 miles with Andrea and McKay (and Deborah for a bit) with some good up tempo miles (7:00 pace) for a while then dropped them off and kept going.  I ran into Curt and ran with him for a few before he headed home then finished off the last 2 miles solo.  Overall a great run at the end of a big mileage week.

Lots of runners out this morning...just to name the ones I knew:  Marlin, Andrea, McKay, Deborah, Curt, Nate, Steve and Brett.  I had to have seen about 2 dozen runners today!