Philippians 4:13

I met Gray at the store at 5:30 and we drove to the top of the hill to preview and check the length of the proposed IFHM course.  Started off easy but ended up running a very solid and steady pace (14 miles in 1:30, 6:25 avg.).  We went easy on the 6 miles of downhill and maintained about the same pace through the rest of the flat sections.  Course measured long so Gray will have to adjust at the top or through Tauphaus Park.  Nice way to start the week and end my 45th year.  (Mirage Red)

3 mile bike ride with Katelyn and watching the World Cup Final with Justin.

Another 3 mile bike ride with Katelyn and Kami after dinner with my parents.  Nice to get out and exercise with the family!

Taking the day off for a few things around the house so I slept in and went out for a 4.6 mile run with Kami for my 46th birthday.  Great time! Ran from home to Community Park with a loop and back.  She did great and her foot did not bother her.  

Another run with the kids, 2.3 miles with Katelyn and 4.6 with Justin.  Fun times! (Fastwitch Red)

Just too tired and sore to get out this morning so I will go at lunch and this evening with Katelyn.

7.2 miles around the greenbelt at lunch on a warmish morning. Still sore in quads/glutes so this was very easy (7:23 AP).  Hope to start feeling less sore tomorrow.  (Mirage Red)

2 miles with Katelyn in 20 minutes...she is getting faster and stronger!  (Bikila)

4:30am...5 easy untimed miles with Moxie along Sunnyside.  (Ride 3)

6 miles in 42:40 (7:06 AP) at lunch.  Ran 4.5 miles with Dan at about a 7:15 pace then picked it up for the last 1.5 miles to MP.  Legs feeling better, just in time to get ready for the HM this weekend.  (Mirage Red)

5:00am...3 easy untimed miles with Moxie along Sunnyside.  I was not going to go out (tired, hips tight) but it was too nice and Moxie needed the run.  Tapering for the HM.  (Ride 3)

I was slammed at work today and had no time for a run (or even lunch!).  Went for a beer after work then just didn't feel like getting out so this is it for today...one of those days.

7am...slept in and went out later for an easy progression run with Moxie along Sunnyside.  4 easy miles in 28:04 just to get out.

Went to the gym to help Kami with her weight workout (did some light reps too) and ran a tempo mile on the TM (5:30).  Got home and went out for a run with the kids and ran 3 miles with Katelyn.  Ready to race tomorrow. (Ride 3)

Justin and I ran the Kelly Canyon half marathon this morning.  We drove to Ririe then caught a ride to the start with Pat (RD) and helped hand out race numbers/packets before the start.

There were some good recreational runners there today.  Gray showed up after being in California until late last night to push the pace today.  He and I went out from the start and stayed within about 10-100m of each other for the whole race.  I just could not close the gap and he beat me by about 30 seconds and I think he broke my course record.  Fun race, fast first 3 miles, then a flat followed by a short but steep hill.  More downhill then mostly flat the rest of the way back to Ririe Park.  Felt like I got into a groove but could not get consistently to the next gear without my calf twinging so I just kept as consistent as I could with a few surges to keep the gap with Gray steady.  Fun run today...I beat my 2010 time and was just off my 2009 CR!  Justin did awesome...he had a HUGE PR and had a fun time!  This is a great race!

Splits: 4:58, 5:08, 5:34, 6:08, 5:49, 6:06, 6:01, 5:54, 6:02, 5:58, 6:04, 6:02, 6:06, 0:29 (0.1M).

2 miles with Katelyn and Moxie around the neighborhood.  (Fastwitch Red)

Spent the afternoon at the Melaleuca company picnic in the hot (but windy) weather...got to hang out with Marlin and Mauri and Katelyn had a great time.  We are all tired now.