Philippians 4:13

7:30am...Rob and his family came to our hotel so the kids and our wives could hang out and we went for a Gully run with Justin and Walter along too!  A beautiful morning for a run and a great run!   7 miles in about 56 minutes.  (Fastwitch Red)

Spent the morning at the pool and then made the long trip home.  Time to get a nap and a beer!  

4:30am...6 easy miles with Moxie along Sunnyside.  (Ride 3)

A really nice day for a workout today!  Felt pretty good going in but did not quite hit the marks I wanted for this workout - 2x2Mx400m recovery, 1M.  1 mile warmup then the intervals.  2 miles in 11:49 (5:57, 5:52), 2 miles in 11:35 (5:48, 5:47), 1 mile in 6:08 (legs really heavy, uphill sections).  Cooldown for 7 miles in 44:50.  OK workout but was hoping for better.  (Mirage Red)

4:30am...10K with Moxie along Sunnyside.  Easy and untimed.  (Ride 3)

4.2 miles through the neighborhood after work on a nice but windy afternoon.  (Fastwitch Red)

4:40am...4.5 miles very slow with Moxie along Sunnyside.  Not feeling it this morning, tired and stiff (e.g. old!).  (Ride 3)

Great day for a run at lunch...sunny, 60 degrees, light breeze!  Unfortunately, my gut was not quite as nice.  I wanted a bit of a tempo today, but ended up at cruise pace instead as my GI issues kept me slower (with pit stops there too).  Kami needs to lay off the flax and fiber in our dinners.  6.1 miles in 42 minutes (6:50ish pace).  (Mirage Red)

4:30am...short run of 4.5 miles. Cold...windy...tired...unmotivated...Moxie made me go...saw Andrea and talked for a bit...too old for this time of day.  (Ride 3)

Ran with DanS at lunch on a very cool and windy day.  Ran to the start of the Tiger/Grizz XC course then we ran it easy to preview it and have Dan see the course.  I then ran it again at somewhat hard effort (MP).  I can tell I am a road runner not and XC runner..used to the rebound of the road not the squishy feeling of the grass.   19:34 (6:11, 6:28, 6:33, 0:22) for the 3.1 miles (tried to run mid hard as I have a HM Saturday). 6.5 miles total with cooldown. Going to be fun to watch the kids run it tomorrow!  (Mirage Red)

Noon...5 miles in 36 minutes easy to SRL and back.  GI issues the whole time including and emergency pitstop in the bushes...not what I wanted the day before a race.  (Fastwitch Red)

Excited to watch the races at Tiger/Grizz XC today!  Very proud of my kids efforts today...Katelyn ran a PR and Justin ran a XC PR and stayed on the varsity team!

I ran the local race put on by Bill's Bike and Run (race three in the HM series), the Thirteenpointone.  Gray is a sadist for designing this course and we are all masochists for running it! Second hardest HM behind The Race to Robie Creek that I have run.  Started off fast with Pat Bragassa then he started to take off about mile 2.  Miles 3-6 are straight uphill...tough!  I stop just past mile 5 to shed a layer (it was getting hot fast...too much clothes to start on the cold morning).  I had a emergency bushes stop at mile 6 then started into the downhill to chase Pat (a billy goat uphill, but I am faster downhill).  I started to really close the gap on the downhills running in the low 5:00's but had to make another emergency stop (desperately!) in the bushes just before mile 9.  I was getting up to speed again after that but just ran out of real estate and finished about 30 seconds behind him.  He ran very strong today and deserved the win.   I finished in 1:23:38 on a tough course and simulator for St. George (this was a much tougher hill though).   I have to figure out my gut issues (Immodium on my next long run to test it out).  (Fastwitch Red)

Great job to all my friends running this today including Lynette, Saige, Mike, Takara, Jeremy, Ron, Jodi, Nate, Eloise, Amy and to Marlin and Craig at Big Cottonwood (Craig: 1:11 and 4th place...outstanding!).