Philippians 4:13

Slept in.  Another full day with family, I decided to take today as a rest day to give the hamstring a break.

Early flight back to Idaho Falls after a late night last night (watching a movie, "Oblivion", and talking to the IF XC Coach late).   Slept the whole flight back...still tired.

I went out with Katelyn and Moxie for 2 miles right after school then took the boys out for some fartleks and hills for 5 miles.   Overall a good workout.  We had a discussion about team dynamics, running as an analogy for life, miscommunication and forgiveness, and synergy.  Dealing with some issues from a run when I was out of town.  (Fastwitch Red)

I have the day off.  I went to the gym with Katelyn before school for her to get a run in on this cold day (15 degrees outside!).  I ran 3 miles, the last quarter at 4:17.   After taking the kids to school, Kami and I went back to the gym.  I ran 7 miles in 43:45 (6:15 AP) as a progression, starting easy then up to MP or better for the last 2 miles before a mile cooldown.  Not ready to be back at the gym but the time is here.  (Fastwitch Red)

2.5 miles with Justin and Matthew at Community Park.  Legs were very stiff and in the frigig cold it was really bad.  Matthew was underdressed for the temps so we called it off early to try to get warm.  (Ride 3)

Too cold to go outside and my entire left leg is twingy.  I also have a bit of a sore throat so no run this morning or likely today.

5 miles at lunch on a nice but very cold day.  Had to work off stress from church, coaching, family...work going good.  (Mirage Red)

5:30am...4 miles in 24:40 at the gym with the kids.  Progression from 6:58 to 4:55 pace.  Kids did great and lots of folks came up to them to say how impressed they were that the kids were that committed to workout early in the morning!  (Fastwitch Red)

5 miles around the river at lunch on cool day to blow out some stress.  Got it done before the snow started.  (Mirage Red)

Gresham, OR to Titusville, FL as of today in mileage for the year.

5:00am...9 miles at the gym in 56:50 (6:19 AP).  Progression run started easy for a few miles then into MP and 1 mile at 5:40 or better including a 400m in 64 sec.  Hammy starting to feel better.  (Fastwitch Red)

Trying to decided if the team and parents are going to make the trip to Boise for the Nike Cross Nationals Northwest meet tomorrow...roads are crappy and staying bad through tonight.  Boise is hammered with 6+ inches of snow and all schools are closed and roads are bad.  Worth it for a 20 minute race?  5+ hours of white knuckle driving both ways?  We have decided not to go due to the treacherous traveling conditions.  A bummer for the boys, but not worth the risk to all the families.

2 miles with Katelyn in the neighborhood on the snowy roads.  (Xodus)

6:00am...went to the gym early as it was pretty cold outside and I was going to meet the kids when Kami brought them.  10 miles in 1:04:15.  Mostly easy (6:30ish) but the last few I pushed into slow MP and the last mile was at 5:40 AP.  (Fastwitch Red)

Bummed the kids are not running, but glad we made the decision we did. Justin's calf is really bothering him today so maybe that is a good indication too.  Taking the boys out later for a fun run in the snow and a pizza party at our house to ease the let down from not going to NXN.

5 miles with the boys in the snow.  Ran through SRL, had a snowball fight, dunked each other in the snow banks, ran to Bill's and snowballed Gray and Cody, then ran home to have pizza, brownie sundaes and hang out.  My pleasure and honor to have coached such a great group of young men and runners!  (Xodus)