Philippians 4:13

4 miles in 25:40 with Moxie on a nice afternoon.  Warm with mostly clear paths for a kinda quick run with the dog.  Legs and hammy feel good. 

4:30am at the gym for a speed workout.  1M easy, 1M slow MP, then hit intervals of 0.6M, 0.75M, 0.75M, 1.0M and 0.4M at 5:39 pace with MP recovery in between the intervals.  Total of 7 miles in 42:45.  Nice workout, no issue with the hammy. (Launch)

Booked tickets to Phoenix for my son and I.  Looks like I am running the PF Chang RnR marathon...I hope that Rachel is healthy and can run her first marathon there as well!

6.35 miles around the greenbelt at lunch with Pat B in just over 48 minutes.  Nice and easy on a cooler day with mostly clear pathway (some icy spots).  Nothing special, just an easy run.  (Ride Red)

TM at the gym at 4:30am.  7 miles in 43:40 (6:16 avg).  1 mile easy then MP or better for the next 6 miles...0.5M interval, 1.0M interval, 0.75M interval at 5:52 avg. pace.  Got home and did 2 miles outside with Moxie untimed.  (Launch)

4 miles in 28:24 on a cool, blustery and rainy day on the desert.  I wasn't planning on the rain, but it got a bit nicer around 1.5 miles, so I went ahead finished off the normal 4 mile route.  Good to get it in.  (Ride Red)

Had a hard time getting out of bed this morning.  Even then , once I got the gym I wanted to stop before even a mile went by.  Somehow finished 7 easy miles at a 6:37 average pace.  Man, 4:15am comes quickly and it is getting hard to get up.  (Launch)

Got an entry into the Surf City marathon on Feb. 6, can I turn around 2 marathons in 3 weeks?  So much for my break from training...I guess that was November 2010. 

4 miles at lunch on a nice day...cool but sunny and no wind!  27:45 total time...a bit of a progression run from about a 7:30 to a 6:45 pace.   A nice run while deep in thought about life, work, running/racing.  (Ride Red)

Another speed workout at the gym at 4:15am.   1 mile wu, then 2 miles at 5:50 pace.  0.5M recovery slow, then 2 miles at 5:42, 0.5M recovery at slow MP, 1 mile at 5:35 pace, 0.5M recovery at MP, then mixed up slow and goal MP for the last 1.5M.  Total time of 54:35 (6:07 avg) for a good early morning run.  No hammy issues at all, not just a tightness in my neck and shoulders...probably stress and just being tired.  (Launch)

Probably no run at lunch today due to work meetings and company Christmas Party.  Actually got in 4.25 miles (1 mile with Justin) in 34:25 after work on  a clear but cool afternoon.  (Ride Black)

4:30am...9 degrees outside so I headed to the gym for an easy TM run this morning.  9.8 miles in 1:05.  4.8 miles easy, 5 miles at slow MP with 1 mile at goal MP (6:00).  Overall a good run followed by some dips and pullups.  Now for a day getting ready for Christmas with Kami,  helping at a school party for my daughter's class and a party at a neighbor's house tonight.  

It was 5 degrees with the windchill outside this morning, so I headed to the gym with the gang for our run.  At one point, I counted 14 serious runners on the mill's at the same time!  13.1 miles in 1:20:30.  2 mile warmup, then 1 mile at 5:36 pace, with a 1 mile breather at MP, then a 3 mile tempo at 5:40 pace (last 400 meters at 4:48 pace), 2 miles at MP then 1 mile at tempo (5:40ish).  I hit 1 hour on the mill with a reading 9.86 miles at 9.86 mph avg.  Finished off the run with a mixture of easy and MP (last mile at goal MP...6:03).  Overall a good run...for a TM!  

Now, off to watch my daughter's showoff day at the gymnastics center, baking cookies with the family and our runner's group party tonight...a good day!