Philippians 4:13

8M on  a nice running morning.  Good paced run through Snake River Landing and back in 58:30 with 2M at slow MP (6:30).  Legs felt great, energy level really good.

Had a great day with Justin at Downata Hot Springs for a birthday party yesterday!

I am still trying to fight off the cold my kids brought back from school...achy, sore throat, head ache, ugh!

8M easy early this morning on a very warm morning (68 degrees).  Cold symptoms down after taking some meds last night, but feeling a bit low on energy.  (Trigon)

I will try for  a short run at lunch today as much as time allows during the break from my training course.  4.5M at lunch, 3M with Dan S. then I picked it up for the last 1.5M.  Total time of 31:20. (Ride)

7M easy and early before Kami had to go to work.  Left hammy a bit tight and I think it is time to retire the Trigon's as I am feeling a little tweak in my achilles and feet, normal signs of retirement age for my shoes.  (Trigon)

5M at lunch on a cooler day.  1.75M with Dan S then I picked it up for the remainder of the run.  Left hammy still a bit stiff but not too bad.  Ran the rest of the run at slow MP effort to finish the run in 33:29.  (Ride)

10M early on a nice running morning in 1:14:34.  Legs felt pretty good, left hammy still had a few twinges.  Only one run today due to work schedule.  

2M running while refereeing my son's soccer game tonight.  High scoring game with the kid's running fast all over the field, I worked up quite a sweat trying to run from one end to the other keeping up with them.  Ran in my older pair of shoes (Stratos 3) after not having worn them in several months and they did ok.  

7M very slow this morning.  Weather was great but my energy was low as I ran through Snake River Landing.  Easy run will hopefully allow for a faster run at lunch today.  Left hammy better but still a bit twingy at times.  (Stratos 3)

7M run at lunch at a good pace on a warm but beautiful day.  I knew this one was going to be tough as I had intestinal issues before the run and encountered them throughout its entirety.  Overall ended up with a good pace (6:29 average) for a total time of 45:18.  Splits were all decent but I wanted them a bit faster:  6:38, 6:06, 6:12, 6:28, 6:30, 6:41, 6:41.  (Ride)

7M very slow early this morning.  Feet and legs a bit sore today and I had to take a pit stop really bad around 6M so I stopped by home then did 1 more mile before Kami left for the gym.  (Stratos)

6.2M at lunch on a beautiful day (if not a bit hot and heavy).  GI issues from the start again...what I am eating?  Total time was 42:21 (6:50) with the last mile being the fastest at a 6:38.  Legs and feet mostly better but insides did not let me pick it up much.  (Ride)

Kami is going to do a 60 mile ride tomorrow, so I will have to see what kind of runs I can get in around her schedule (I owe her that).  Probably get up real early and then do a shorter run with the kids later with them riding bikes.

8M early on a nice weather morning before Kami got up to get ready for her 60M bike ride.  Pretty good pace (total time of 58:50, for a 7:21 pace) and I felt really good during the run.  First mile slow warmup then I started to pick up the pace around mile 3.  (Ride)

I will try to get out for some more miles after taking Kami and Deborah to the start of their ride.  This is the first organized ride/race for both of them!  Going to give their new road bikes a good test today.

After dropping off the ladies at the start of the ride, I went home and back out for a MP run.  0.5M to warm up again then 7.7M at slow to medium MP (slowest was the 0.3M cooldown at 6:25, fastest mile at 6:10).  Felt great, legs and feet good and energy level good after only having a couple mugs of coffee and a packag of PowerBar GelBlasts.  Good running day.

Now I can't wait to see how Kami and Debra did at the ride and all the runner at TOU (local IF folks:  Andrea, McKay and Lynette especially!). 

Kami did awesome at her 60 mile ride...3:32 and the first woman in the ride!  She totally rocked and had an awesome time!!!  Deborah did well for her first real ride on her new bike, finishing 45 miles!

Lynette (3:19, 1st Master), Andrea (3:24, new PR) and McKay (3:24 with cramps!) all did awesome at TOU!  The FRB rocked as well (go see all the incredible reports!).  What a great day for all my athletic friends!