Philippians 4:13

15M early on a beautiful morning.  Ran through Snake River Landing, around the greenbelt and through Freeman Park and back home.  Overall a good run in 7:06 average pace.

Spent the afternoon doing practice experiments for Justin's birthday party next weekend.  My back started to hurt pretty bad after going shopping for supplies and it hurt the rest of the day.

6M early...back to the grind of the 4:30am runs.  Back better, but I can still feel it.  (Trigon)

6.2M on a hot day at lunch.  2M at MP (6:16ish), 2M at slow MP (6:27ish), 2.2M fast easy pace (6:40ish).  Did I mention it was hot?  Needed to get out to destress (already) from being back at work and the crush of emails and issues after being gone for a week.  (Ride)

6M early and easy through Snake River Parkway and back home, pretty standard.  My back is a bit stiff again today...ugh.  (Trigon)

Off on a quick business trip (to Detroit...woohoo!) for some meetings.  Hope to get a few good runs in there.

10.8M this morning before breakfast, including some so-called "speedwork" at the track.  Ran 3.5M down Wick Road to Romulus middle school track and did 4 800m repeats with 400m recovery.  Slow, not used to speedwork in the morning anymore...2:52, 2:54, 2:50, 2:49.  Ran the return trip to the hotel in sub-7:00 pace except the last 0.8M which was a cooldown.  Overall average pace for the run was 6:49 per mile, not bad (gotta like the lower altitude!).

Now off to meetings. Meetings went very well!

Went shopping for sovenirs for my kids after the meetings, then went for a quick run before drinks and dinner with colleagues.  4M down Wick Road, 2M at MP 2M at fast easy pace.  Good run in some good heat and humidity.

6M easy early run down Wick Road and back.  Slow and easy, left leg a bit stiff this morning but nothing to worry about.  Heading home this morning. (ride)

8M slow and easy early this morning in kinda windy weather and cool.  Mile 7 I pushed it under 7:00 pace which felt good but not hard.  (Trigon)

8M at lunch on a perfect running day...60 degrees, party cloudy with a light cool breeze.  3M with Dan S talking and taking it easy.  I picked it up for 3M (no pace, GPS batteries died) at an easy MP, then 2M at a hard easy pace doing 2 loops around Freeman Park.  At the end my left quad was feeling a bit fatigued, but overall a great run.  (Ride)

Got out early this morning at aroung 5:15 and ran 5.5M before hooking up with McKay, Andrea, Lynette and Kari for a group run.  We then ran down around the river greenbelt through Freeman Park and back to Snake River Landing up to about 12.5M at which point we kind of split up to run different paces.  I finished off 20M solo for a long run.  Weather was cool, overcast and windy (strong wind out of the south) so I wore my sleeves and a light wind vest.  Overall a decent run in 2:28 flat, but my faster finish kinda petered out and I only finished running about 6:55-7:30 pace. 

My son's birthday today so time to get going and finish the final preps for the party tonight, a mad scientist theme.