Philippians 4:13

7M on a windy morning.  Started slow and progressively sped up to a reasonable pace, ending up with a 53 minute run.  Legs and feet and energy were good.

Did something last night that haven't done forever...went to a friend's 40th birthday party and had an evening of line/circle dancing and had a blast!  Ate too much good food (and had a couple of good beers) so I was a bit "heavy" feeling this morning but it was worth it.

7M early on a cold morning (39 degrees!).  Slow and easy, just a normal 4:30am run.  Brrr, now I need my coffee!  (Trigon 2)

6.2M on a beautiful day for a run, sunny and 53 degrees.  A bit breeze but not bad.  Started off with 2M at "fast" easy pace  (6:35 avg) then moved up a bit to a slow MP (6:23 avg) for the next 4M including up the big hill in Freeman Park.  Ended with 0.2M at 6:47 pace for an overall time of 40:10.  Good run!  (Ride)

Nice and easy 7.2M run on a cold morning (34 degrees!).  Wore long sleeves, gloves, vest and ear band...brr!  Overall a good easy run.  Left hammy and right hip was a bit twingy this morning. (Stratos)

5.3M at lunch on a gorgeous day...sunny, 55 degrees and no wind (I didn't want to come back to work!).  3X0.5M fartleks at MP with easy pace in between to 4.75M.  3x0.1M barefoot strides in the park then 0.25M c/d back to the building for an overall average pace of 6:35.  All systems go!  (Ride)

8M early and easy on a cooler morning once again.  Tired this morning and hard to get motivated, so this was a slow one (8:00 pace!) but got 'er done.  Will try for a short run at lunch as work allows.  (Stratos)

6.1M BW at lunch on a warmer day.  0.5M warmup the started accelerating up to a tempo pace which I held for 2M, then 1M at MP, picked it back up for a mile then 1.1M decelerating back down.  Mostly felt good, energy good just a bit of stomach discomfort (from food or pace not sure).  Splits:  6:30, 5:48, 5:40, 6:17, 6:00, 6:37, 0.1M at 6:21 pace.  Overall time of 37:29.  (Ride)

Slept in a little and didn't get out the door until after 4:30 for a easy 10M run on a nice morning...50 degrees, no wind.  First 5M slower then picked it up for the second 5 and finished in 1:17:50.  No pains or issues and energy felt better as the run progressed.  Only run for the day due to busy schedule.  20 miler tomorrow!

Picked up a new pair of Tangent 3's at Shu's Running Company in Boise, ID with my gift certificate from the Poky Marathon.

In Cottonwood, ID...20 miler on the running hills and big hill up to the Cottonwood Butte.  Started the run iwth a little scratchy throat...a cold coming on? 

First 10M out around the airport and back up Twin House Road to Graves Creek Rd back into town.  Lots of rolling hills which was good.   Decent overall pace to finish in 1:09:25.   Stopped to get some water then took off for the second half up towards Cottonwood Butte up the big hills.  4.2M nearly all uphill then back down and through town a bit to finish the overall run in 2:20 (7:00 pace).  Felt good, energy good, left hammy a bit tight but not bad.  1 water stop, 1 PowerBar Gel before the run, 1 package of PowerBar GelBlasts during the run. 

Good long run! 

10.5M easy paced run out the same as the first half yesterday at a 7:15 pace on a beautiful morning for a run.  A little tight in the left leg but overall a good recovery run.

Now off to the funeral for Kami's grandpa (and grandma).  Starting to feel like I have a cold coming on.