Philippians 4:13

4 miles before church with Moxie.  3 inches of new snow and more coming down, but it was pretty warm and kinda fun to run in the fluffy stuff.  Just a nice and easy off day run.  

7 miles on the TM at the gym due to wind and very icy conditions outside.  Ipod was dead so this was without music...on the TM that is torture!  Mostly easy miles, with some slower MP and a quarter at 5:00 pace thrown in at the end.  (Launch)

Hope it warms up a bit to allow the ice to melt for a lunch run today!  6 miles on the icy pathways with Pat B in 47:48.  Warmish but with a cool breeze...just easy, nothing special today due to conditions.  (Ride Red)

10 miles on the TM at the gym in 1:00:30...speed workout day.  1.5M easy wu, then 0.5M at MP to get ready for 7x1200m at threshold pace with 400m recovery.  Good paces for the 1200's as follows:  5:39, 5:33, 5:33, 5:30, 5:27, 5:18 (progression up to 5:00 pace), 5:39.  Cooldown for the last few miles to finish off the 10.  Overall a good workout and felt strong throughout with no hammy issues.   Only run for today due to work meetings.

Ugh, another morning that was hard to get out of bed!  Made it to the gym by 4:30 and was really struggling to run.  2 miles or better at easy pace then I started to just push to get the run done...1 mile at a time.  The next 4 miles were between 6:27-5:49 pace for a total time of 45:50 (6:33 avg).  I don't know how I got 7 miles, I almost gave up before mile 2!  (Launch)

6.3 miles with Dan S. at lunch.  Very slow and slick miles, I am tired from watching my footing so much and all the stabilizer muscles were so utilized.  Glad this one is done!  (Ride Red)

Another hard morning getting out of bed. Tired and my left hammy was talking again a little bit.  Got the gym and ran next to Marlin and Melanie (and talked with Felicia about building her a training program for Avenue of the Giants!) and tried to get motivated.

7 miles in 44:50 (6:24 avg).  Started slow for the first 3 miles then bumped it up to between 5:52-6:22 for the rest of the run to get it over with!  Now for a short day at work, another quick run this afternoon then time with the family!  (Launch)

Rob, do we really have to run that 10 mile tempo tomorrow on the TM?

Between DC and our local management, we got the afternoon off early!  Did an errand then hit the gym for TM run as it was really slushy, sloppy and slick outside with a misting rain and I just didn't want to deal with it.  6.2M in 40:08, 2 miles easy, then 4 miles at MP and the last 0.2 miles easy.  A deja vu run as I was on the same TM as this morning and Marlin was right next to me again!  (Ride Red)

Got a better offer than a tempo on the TM so I went outside with the running group (Andrea, Lynette, McKay and Curt).  After heading out a bit early to get in 4 miles with Moxie (who was dying to get a run, we hadn't run since Sunday), met the group and ran together for 10 miles outside on nice morning...no wind and about 32 degrees.  The pathway was fine and it was nice to have some company and good conversation on this Christmas Eve morning.  Total time of 1:48:20, with about 1.5 miles at MP.  

Now to enjoy the holiday, Merry Christmas to the FRB!

Day off to spend time with the family having fun opening presents, eating great food and just having a nice relaxing day.