Philippians 4:13

7M on a beautiful morning in 50:27.  Nice and easy to start then picked it up at the end to run a slow MP.  My right hip had a bit of a twinge which made it hard to put power into the kick and felt like I was running with a hitch in my step.  Will try to stretch it out to see if that helps.

4:30am...7M easy, but picked up the pace to run sub-7:00 for the last 2 miles for a total time of 54:15 on a nice morning (38 degrees, no wind).  Can't wait to see the results of those running Boston today (go Dan, Reed, Walter, Jim, Dave, etc.).  (tornado)

6.5M at lunch in 42 minutes on an awesome day...65 degrees, sunny, light breeze.  Started off slower and easy with Pat for the first 1.5M then picked it up for 4.25 MP miles averaging between 5:58 - 6:10.   The last 0.75M I slowed to just under 7 minute pace to cool down.  Great run today...motivated by my good buddy Dan who just ran 3:20:15 at Boston for a 7 minute PR!

4:30am, 42 degrees...6 miles slow (49 minutes).  Really tired this morning and I don't think I woke up until about 2.5 miles into the run.  Try to get 5 miles at lunch today.  (Tornado)

5M on the desert in beautiful weather again (supposed to change tonight!).  3M relatively easy, then I picked mile 4 up to MP and mile 5 at around 5:50ish for an overall time of 33:07 (6:37 avg.).  (Trigon)

Supposed to get my Brooks Defyance 4 Test shoes in the mail today to wear as part of the Lab Rats program.  Only run in Brooks shoes once (Adrenaline...to heavy and bulky) so this should be fun!

My alarm didn't go off this morning so I got an extra hour of sleep and got out the door for my run at 5:15am.  Ran some of the time in a light rain, but it was warm out so this wasn't a problem.  Because I was running late, I tried to push the pace for my normal morning run and finished in 43:17 with the last 2.2M at MP.  Good run, felt great!  (Tornado)

5M out on the desert at lunch in between rain showers on a gorgeous day (54 degrees, sunny, light breeze) in 31:55 (6:23 avg).  Pace felt very controlled and easy and good quality lslow MP run. (Trigon)

7.5M at 4:30am in a steady rain but warmish (46 degrees) in a total time of 57:29 (7:40 avg. pace).  Kinda pleasant being out there in the rain, it let up a bit in the second half but I was still pretty wet when I got done. (Tornado)

Went out at lunch and ran with Rob (robpod) in the wet and windy weather.  Cold and soaked by the time I got down, but it was fun running with Rob!  6.2M in 46 and change.  I was hoping to run in the Brooks Defyance 4 test shoes, but didn't want the first run in them to get them totally soaked...I will save them for this weekend.  (Trigon)

Planning a good hill workout tomorrow (Sunnyside hill...I will run while Kami bikes it), followed by a 18-20 miler on Saturday and another hill workout Sunday to get a hard weekend of training in for Ogden.

Weather was a bit cool and wet this morning, so our plan to have Kami bike up the Sunnyside hill while I ran was scuttled, but I still tackled it.  Met Robpod at the start and ran 1 mile with him then took off into the fog (which was kind of nice so I didn't have to see the hill looming ahead of me.).  5.17M to the top in 40 minutes with mile 4 (a really tough bugger) in 8:05 pace.  Turned around and hit the downhill back averaging around a 5:35 pace then I tacked on about 2 mile cooldown at the end.   1400 elevation gain and drop in the main 5M legs (up/down) as shown on the Course Tool map (Sunnyside Hill out and back).  Total time of 1:22:12 for 12.1 miles. 

 I ran in the new Defyance 4 test shoes...like the weight, still deciding on the cushioning, support was ok but still need a few more runs to decide how the fit and overall feel is for me.

5:15am out the door for my 20 miler in decent weather (34 degrees, no wind and clear skies).  Kind of a progression run, starting out easy then picking up through the course of the run.  10 miles out and back on Sunnyside down to Ammon.  A quick pit stop and fueling with PowerBar Gel Blasts then back out for the second half.  Ran with Lynette and Andrea for a little bit but needed to pick up the pace.  Ran into Curt Wells and chatted for a bit.  Picked it up for the last 5 miles, but still not as fast as I wanted.  Stopped at home at 18 miles to shed a layer then finished off the last 2 miles and pushing mile 20 (tied for fastest mile with mile 15).  Total time 2:27:07 for a 7:17 average. 

The Defyance shoes felt really good today.  At first I thought the forefoot was a little to flat but they were actually pretty responsive.  

Family time today (taking Justin to a birthday party) and BBQ at friend's tonight (Robpod from the Blog).