Philippians 4:13

A 10K in 46:30 with Curt and Moxie on a sunny but cool afternoon.  We went out after church where the kids performed in the annual Christmas cantata..."Name above all Names" was the theme this year and it was great!  (Cortana Black)

4:30am...hill workout this morning.  1 mile easy at a 1.5% incline (normal for my runs) then each mile was successively steeper and faster with the last 0.2 back at 2% and increasing the speed a click to be the base pace for the next mile.  Inclines: 3-4%, 4.5-5.5%, 5-6.5%, 6-7%, 4.5-8.5%.  Overall 6.25 miles in 40 minutes (6:24 average).  Have to get to work early for a long day so this is likely my only run.  (Mirage)

I had a chance to go for a run in the evening, but decided to hang out with Justin to celebrate his straight A report card and take him out for a treat!  Great job Justin!

4:30am...didn't want to face the cold and slick pathway outside so went to the gym.  2 miles easy, 4 miles at MP, 2 miles at 5:30 or faster.  A total of 8 miles in 48:30 (6:04 avg).  Started to feel a hot spot on the bottom of my left foot at the end of the run, still trying to really get used to the Cortana's.  (Cortana black)

4 untimed miles with Moxie after work. (Old Cortana)

4:30am...7 untimed easy miles with Moxie on a nice morning for a run...32 degrees and no wind.  Good to get back outside for an early run, I have been wimping out lately in my old age. (Ride)

Deja Vu, a duplicate of yesterday...same time, same distance, same temp, etc.  7 untimed early miles with Moxie, just getting it in. I hope to get another run in after work.  (Ride)

Too nice outside not to run at lunch.  I went outside to get some air and saw how nice it was (I have an office with no windows) after having a snack and decided to run anyway.  I ran a greenbelt loop of 5 miles in 35:30...wearing split shorts and a short sleeve shirt (only clothers I packed for a gym workout after work) as it was 42 degrees, sunshine and no wind!  Awesome December running weather.  (Old Cortana)

I went to the gym with Kami after work and after dropping kids off at swimming practice...speedwork.  1 mile wu, 2x0.5M @ 4:17 pace, 1x0.25M @4:17 pace, 1M @ 5:00 pace, recovery in between.  The last 1.75 miles were a progression from slow MP to low threshold.  Overall 6 miles in 33:40, overall average of 5:36.  I had to change TM in the middle of the first interval as it gave up and would not come back even to MP!  (Cortana Black)

I slept in and went to the gym for a run as I was a bit sore and tired from yeterday's runs.  I ended up doing what I hoped to do, 10 mile progression run in 1:03:40 (6:22 average).  It was nice enough outside I just wasn't up for bundling up a bit and wanted the option of ending the run early if necessary and to force myself to try the progression.

Now for a day off and chores to get done for the holiday (wrapping gifts, christmas cards, etc.).

12 easy miles on a nice morning for a run, good temps, light breeze and most of all good company.  A bit icy on the roads/paths from the light snow last night but good to have some white in December.  2 miles with David, then he took off a bit faster after we picked up Andrea and she and I ran the rest together having some great conversation and catching up since we haven't really run together in a while.  Sunnyside to Hitt to John Adams back to Boulevard and home.  Good easy run with good friends.

A buddy of mine and I are taking the boys out to a movie this afternoon for a "guys" time, should be fun!