Philippians 4:13

A wonderful morning for a run...50 degrees, sunny and a light breeze.  I ran down to the river and around Freeman Park a few times for 12 miles then I met up with Andrea and Deborah for a really easy 3 miles (Deborah is recovering from a year long injury and was just getting back out again) then I finished off the last 3.5 miles faster back home.  Overall time of 2:10:54 for an average pace of 7:03, with about 3.5M at MP. 

Now for more family time and yardwork on  a glorious Sunday!

7 slow miles early on a cool, windy day...argh Monday and back to work!  (Tornado)

7M in 49 minutes on a beautiful day at lunch...sunny and warm but with a good breeze out of the south.  Easy paced run for most of the run (knee was twinging a little bit) except for when I crossed paths with a guy who puffed up his chest at me as we met instead of returning my wave.  So, I proceeded to speed up to a slow MP to beat him back to the light then dropped his ass as we took off around the river...a running snob in IF looking down on me, nice!  (Defyance)

4:30am...7 slow miles again through Snake River Landing, nothing special just a normal early morning run.  (Tornado)

Got out for a late run at lunch today on the desert in beautiful weather...sunny, 75 and no wind!  0.5 mile easy warmup then 4 miles at good MP (6:05-6:00) which felt really comfortable and easy.  Nice run to work off some steam from frustrations at work.  (Defyance)

4:30am...8 easy miles through Snake River Landing in 1:03 with a couple of pit stops on a very nice morning.  Just gettin' it done.  (Tornado)

4.1M on a nice day at lunch on the desert in 26 minutes flat...2.1 miles easy, 2 miles at MP.  Good midday run.  (Defyance)

4:30am...a very (almost embarassing slow) easy 10K through SRL after a late night (only 5 hours sleep) decorating the house for my daughter's 8th birthday.  I would have gone a bit longer but had to make a pit stop and ran into Marlin (on the blog...get blogging again!) and talked about his race at RnR marathon.  Nice morning, looking forward to a good quality run (800's?) at lunch today.  (Tornado)

Sunny and warm day (75 degrees) at lunch for my 6x0.5M repeats.  1.5M warmup running and chatting with Pat then I started my repeats (with 0.25M recovery) on the road on the east side of the river.  A mixed bag today, 1 really good, 3 mostly on target, 2 what the #$%@ repeats.  I think the short night of sleep and the newness of "heat" (this is hot for us so far this year) played a role in the times.  Then an easy recovery back to the office for a total of 7.5M.  Repeats:  2:37, 2:50, 2:46, 2:53, 2:46, 2:45.  (Defyance)

Interesting article on Runningtimes.com about form changes to improve marathon performance for an elite athlete (Paige Higgins) that I think I can try to apply to my running since we appear to have similar styles.  www.runningtimes.com/article.aspx?articleID=19948. 

4:45am...got out a bit late as I hit my snooze button a few too many times.  7.5M in 58:30 on a warm and muggy  morning (62 degrees and humid!) through SRL and back with a stretch on Sunnyside.  Ran into Marlin, Mauri and Andrea during the run, good to see running buddies out early on the roads.  Good early morning run.  (Tornado)

7.5M in 53 minutes on a beautifully warm and sunny day at lunch!  Ran into my old boss (Beth S.) walking around the river and chatted for a few minutes.  Finished up with 6 barefoot strides in the park (~0.25M).  Nice run, but I think it is time to retire the Saucony Tornados as I can feel it in my achille's.

12 miles in 1:31:30 on a beautiful morning.  Got out the door a bit early and did 2 miles before meeting Andy B from the blog for a run to the east end of Antelope Road and back down Hill Field Road to the hotel for 9.5 miles.  I then did an easy 0.5M cooldown before getting back to the family to get ready for a day at Lagoon.  This is my high mileage week for the year!  (Defyance)

I am counting 2 miles for spending 11 hours at Lagoon walking around the park many times!