Philippians 4:13

8M easy this morning from the hotel up into the foothills and back.  Easy run after spending 12 hot hours at Lagoon yesterday having a blast with the kids and friends.  A decent run once I found a bathroom, but I did get a little back pain around 4M and got a stitch at 6M that took almost a mile to get rid of. 

Epliogue:  EVERYONE was still asleep, so back out the door for another 2M at a 6:28 pace.

Now for a day at Raging Waters with family and friends before heading home.

total time: 1:12:56  (Trigon 2 - 67 mles)

Standard 7M early morning run down Sunnyside Road. Nothing special to report for this nice and warm morning. Will try to get a run in at lunch depending on meetings and other obligations.

total time: 52:34 (Trigon 2 - 74 miles)

Kami worked today and my Dad had an appointment, so I went home for a couple of hours to watch the kids before Kami returned.  I took the kids to the schoolyard for them to play while I ran on the 0.25M pathway.  I did 2 1 lap repeats in 1:17, 1:20 then the kids wanted to run/ride their bikes with me so I had to slow down for the remainder of the run.  Kids were getting hot and tired (91 degrees out) so we cut it short so I could get back in time to feed them lunch and for me to get a quick shower before returning to work.   May try to go tonight with Kami!

total time: 21:22  (Trigon 2 - 77 miles)

7M very seasy early this morning...could not get going today so this was a super slow run.  Kind of starting getting a groove around 5M, then nature called and made it home for a pit stop then went back out for another mile before Kami had to get to work. 

total time: SLOW  (Trigon 2 - 84 miles)

6M at lunchtime in the heat...only about 85 degrees but it sure felt hot!  1.25M warmup with Dan S. then next 2M at 6:30 pace.  Stopped for water and Dan S. caught up so I ran with him for the rest of mile 4 then took off for the remaining 2.15M back to the office at 6:30 pace.  Overall a good run but it sure felt like I was working hard for that slow MP.

total time: 41:16  (Trigon 1 364 miles)

5M very early this morning as I had to get into work to drive to site (typical Wednesday schedule).  A bit more up tempo for my early morning workout due to time, first 2 miles easier (7:40, 7:20) then last 3M a bit faster (7:00, 6:38, 6:20).  Will try to get another run in at lunch or after work.

total time: 35:00  (Trigon 2 - 89 miles)

6M after work in the heat of the day since meetings did not allow me to run at lunch (which is good because at lunch I would have only done 4M).  2M of easier pace (6:45ish) and 4M slow MP (6:29ish) from home to Community park, a few loops and back again.  Decent run, the pace felt very easy even with the 90 degree heat. 

Taking the family to see "Iron Man" tonight, my son is very excited.

total time: 39:10  (Trigon 1 - 370 miles)

12M this morning down to the river greenbelt and back to our house.  Beautiful morning, slept in a bit which was nice.  Ran down to the new Snake River Landing development and ran through it and check out the new pier over the river...this is a great looking area.  Nice easy pace this morning (about 7:20) but it felt good, should be ready for tomorrow's 5K.

total time: 1:28:00  (Trigon 1 - 382 miles)

3.5 warmup on my way to the Firecracker 5K run along the parade route this morning.  Threw in a couple of 0.2M pickups at about 5:10-5:30 pace.  Overall feeling pretty good and fairly peppy.

Firecracker 5K -

Got to the race and was looking around for the competition.   I see Alex Nielson and some high school kids who look well trained.  Don't see Ken Richardson this year, but do see Dustin Bybee, a recent grad of BYU who just moved to IF...uh-oh! 

At the start, I am standing with Alex and a young kids is next to us talking about his camp and his race.  We tell him to stand to the side so he doesn't get run over, but he doesn't do it.  At the gun, about 5 little kids take off at a 5:30 pace and are just getting under foot and burning themselves out, so I kick it up to clear them and for the first 2/3 mile am running in front with about 4 guys right with me.  At 2/3 mile mark, a couple of young guys and Dustin pass me and run as a group, for the rest of the run I am by myself in between the groups.  1M in 5:23, then the same thing that happened last year appeared again...an unexplainable slow mile 2 at 5:42.  No reason, just slow.  Dustin is pulling away but second and third are not gaining.  At the 2.5M mark, third place is coming back, I pass him and tries to surge to keep up.  I put my head down and push a bit more and drop him and start to track down 2nd.  Mile 3 in 5:28 and last 0.1M in 28 seconds not quite catching 2nd place.  

Overall: 17:03 and 3rd place.  Disappointed with the time as I was shooting for a 16:30ish, took the first mile slow, but I don't know why I ran such a slow 2nd mile. 

Afterwards, ran a 1M cooldown with Alex, chatted with Dustin (5000M PR of 14:12 this spring!) and his wife (who took 1st women!) for a bit, talked with Jeff Fogg and others whom I knew in the race then ran home (2M) to get the family and bike back to watch the parade.

Happy 4th of July everyone.

(Tangents - 232 miles)

14.8M run this morning on beautiful day.  Ran 11.5M with Jon Allen. We met at Community Park then ran down Sunnyside, through the new Snake River Landing development and around the greenbelt at the river and back.  Stop back and my house for a water break and I decided to call it a run.  It was great running with company again...great conversation and fun to just run and talk.

Now off to restain the deck and do yardwork before taking my son to birthday party.

total time: 1:48:30  (Trigon 2 - 104 miles)