Philippians 4:13

6:15am...5 easy untimed miles with Moxie before church. (Boost)

2 miles with Katelyn around the neighorhood after church and before the pool, BBQ and World Cup Soccer (USA vs. Portugal). (Bikila)

Good job to all my friends who ran RONR and Scenic River Classic yesterday!

4:45am...4 easy miles with Moxie along Sunnyside on a cool and breezy morning.  Almost was run over by a cyclist on the path who I did not know was there...nice warning!  I thought I was going to run a tempo with Justin after this but he did not want to get up.  (Fastwitch Red)

7 miles in 47 minutes around the greenbelt.  I saw my family down by the falls and got to say goodbye to my Aunt and Uncle who have been here visiting from San Francisco and are leaving today.  Nice mid day pick me up!  (Mirage Red)

Truck in shop (again).

Missed my morning run (perfect morning too!) due to oversleeping and a really locked up back.  Try to get a lunch run and maybe after work while my daughter is swimming.  Her birthday today, she turns 12 and I am a very proud father.  Happy Birthday, Katelyn!

5 miles on the desert in 33:45 (6:45 AP) on a nice day (cooler, cloudy, light breeze).  Legs were loaded and tired and my knee was still a bit twingy from soccer with the kids the last two days.  Maybe only run today.  (Mirage Red)

No run this morning, feeling crappy and back still hurting.  Taking day off from work (or most of it) to get it unlocked.

I went to work after all to get some things done and because my back was feeling better.  After work, I went ot the track to do a workout while waiting to pick up Katelyn from swimming.  0.5M warmup then ladder work...0.25, 0.5, 0.75, 1,0, 0.75, 0.5, 0.25 miles with 1 lap in between.  Paces for segments: 5:13, 5:22, 5:42, 5:45, 5:40, 5:35, 4:58.  Not what I wanted but I was still a bit tight and tired.  7 miles total in 43:20.  (Mirage Red)

4:20am...6 easy miles with Moxie along Sunnyside on a perfect morning, even a light rain at the start.  Feeling better than yesterday but still a bit stiff.  (Ride 3)

6 miles on a nice day at lunch in just over 42 minutes (including a slower 7:45 first mile).  Nice easy run.  (Mirage Red)

5am...met Curt at the corner for a fun 8 mile run just catching up after a couple of weeks.  Nice conversation and morning.  Ran 2 more solo miles for 10 miles in 1:17.  

After the kids awoke I took each one of them out for a run.  2 miles with Katelyn (who did great this morning) and Justin for 4.1 miles in 31:26.  Nice easy running on a cool, cloudy and windy day.  (Boost)

5:45am...3 miles with Moxie for a easy warmup before our relay. Also, she needed to get out.

On the To Bone and Back 40 mile relay. Justin and I ran on the Sock and Sole team.  Justin ran leg 1, I ran leg 4.  Justin and I ran a 1 mile warmup.  Leg 4 has tough uphill and it was into a 30MPH headwind which sucked.  5 miles in a slow 32:30.  Moved us up from 4th to 3rd during our leg (which we lost back on the next leg).  I ran 2 miles with Beau on leg 6 and 2 miles with John on leg 7 on the downhill.   Our team finished the 40 miles in 4:52.  Thanks to Ron and Gray for asking us to be on the team, we had fun and it was a confidence booster for Justin.  Overall 13 miles for the day.  (Mirage Red)

2 more miles after dinner with Katelyn easy around the neighborhood.  (Bikila)