Philippians 4:13

6M easy miles (6:58 - 6:30 paced, progession) mid morning. It was in a steady rain, almost had flashbacks to TCM!  But, I was dressed right and it was not near as bad.  The hammy was still a bit stiff, but not as bad after massaging it last night. 

Off to the gym so Kami can workout and I will swim with the kids.

6M slow on a warmer morning (40 degrees) with a bit of wind.  Just an easy run for a 4:15am start in 46 minutes.  Hammy feeling ok.  (Stratos 2)

7.1M at lunch on a cool overcast day, not bad for running.  Started with 3 easy warmup miles (6:35 avg.) then ran 4.1 M at MP (6:04 - 6:14) to just get the blood pumping and it felt good, overall avg of 6:22.  Hamstring was pretty good today too. Shoes may be close to their limit as I felt a little stress in my right achilles today. (Stratos 1)

My friend Lynette ran the Zeitgeist HM in Boise over the weekend and scored 2nd Master (1st in AG) with a 1:39..smokin' time and yet another great showing for her (after winning the Master at the Poky HM).

I got up early to run (early day at work every Tues and Wed from now on) and it was pouring rain outside, so that didn't look enviting.  Plus my hamstring was sore, so I laid down for about 20 more minutes and finally convinced myself to get up and hit the TM in the basement...I am not ready for the TM yet.   4M at a 6:40 pace watching sportscenter.  Hot, sweaty, unmotivating.  I will try to get a decent run in at lunch today.  (Stratos 2)

4M at lunch in between work activities so it was short.  Also short due to the weather:  40 degrees with 35mph sustained winds (26 windchill) swirling so almost always buffetted by them making it a slow go.  Ran in shorts, long sleeves, gloves and a vest so not exactly the best gear for the conditions. (Stratos 1)

5M run very early this morning so I could leave for work by 5:45.  Got outside today on a decent morning (30 degrees, a little wind, no precip) without a watch.  Ran the first 2.5M easy.  At 2M, I passed another runner heading the opposite direction.  I turned around at 2.5M and didn't see him right away, but by around 3.5M into the run, I saw him so I used this as motivation to push the pace up to catch him, which I did by mile 4.  Ran the rest of the way at a decent clip, so I will count 1 MP mile.  (Stratos 2)

No run at lunch today.  I was just about to change and head out when I got notified of a need to be at a meeting which took 2 hours to finish up.  So, I will maybe try to get a run in after work or maybe just call it good for today (no real need to push mileage right now anyway, just habit).

4.5M easy after getting home from work, 0.5M playing tag with the kids in the backyard for about 30 minutes.  Felt much better for getting out.  (Stratos 1)

7M very slow this morning in the cold (20 degrees).  Nothing really to report, slow, hammy ok.  (Stratos 2)

7M at lunch on a nice but chilly (32 degrees) day with Pat.  Just easy (6:58 pace) and conversational, nice run.  (Stratos 1)

My wife convinced me to sleep in this morning and go to the gym with her to run since it was cold, windy and rainy outside.  After dropping the kids off at school, we hit the gym.  I did a 15K fartlek run on the TM.  1M easy warmup then starting hit it hard.  I did a lot of work at a fast pace, including 2.5M (1K, 1K, 0.25M) at 4:50 avg. pace!   This was a pretty hard workout this morning.  56 minutes for 9.3M (avg. 6:00 pace).  Felt good and hamstring not a problem.  (Stratos 1

My quads are sore from yeterday's tempo workout!  I would roll over it bed last night and wake up from the twinges in my quads.  Today's run was therefore just nice and easy.  13M this morning in foggy and cool (34 degrees) with Lynette and McKay down to the river through Snake River Landing and back down Sunnyside a ways.  Just an easy run at 7:30 pace (they both had hard days yesterday so we didn't push too hard).  My last 3 miles I ran at 6:45ish pace just to try and push a little running home alone during this stretch.  Had to end at 13M so my wife could head to the gym before some other appointments.

It was such a nice day and the kids and I were having some fun playing tag and doing yardwork outside.  So, my son and I went for a run.  We did 1M together in 10 minutes flat then I finished off a 5K before my wife had to leave for a movie with a friend.