Seeking a better country...

6 evening miles.  Based on the run Saturday morning, maybe I should have stayed off.

Cold run with Andy and Tara.  Early start in the dark, out to Farmington State street, then home on Legacy.  I backtracked to meet them, so all my mile markers were off.  None of us were really feeling it; I think the cold was sapping us.

8 on the TM, 65 minutes.  I went to the chiro afterward...hopefully it helps.

Spent the day at home with the little boys.  Careful what you wish for, but I wish I didn't have a job.

tm, 57 minutes.  Working out works.  I couldn't do this run 2-3 weeks ago.

6 on the mill followed by 1.5 hrs of church brawl. 

Apparently there's a lot of drama on this blog.  Huh.  I never really noticed, unless drama is synonomous with boredom.

7 miles to watch an NFL game, with 30 second skips between plays.  "Yes, I love technology..."

7 is the new treadmill 10k.  Need to turn it into 8, as well as flesh out a marathon training plan.  The base is reasonable, now it's time to start building and working a wee bit harder.

Sometimes I don't do a very good job of color coordinating my running shoes and shorts and shirt.

8 more on the mill, alternating between 8 mph for .75 and 7 mph for .5.  Average pace ended up just under 8 mm.  

Treadmill running leads to a lot of extra tv watching.

10 more on the mill.  That's a few too many to stay interested in anything.

Driving down from Bntfl. Blvd this morning I saw a band of smog; it didn't come up that high.  In the afternoon, I returned to elevation to run out and back in clean air and sunshine.  The car indicated a temp of 46 degrees, but there was little if any melting, so...

I was mostly comfortable in long sleeves and shorts, with gloves and no hat.  I made 6.25 miles out, before the road became BST into City Creek Canyon.  I turned around, and limped home, thirsty and out of fuel.  Overall pace 8:15.

7 mph treadmill miles, after an uneventful MLK day.

Could be 8, could be 7 so I split the difference.  Good groove, mostly.

Gotta get new shoes.  I keep saying that but not doing anything.  The advert changed from solar panes to renewable biomass energy gassification boilers...is my search history that obvious?

Before work...first time this year.  I overate at the Mandarin, and stayed up too late arguing  discussing church and politics, so I had to push the run. 

For this run I wore a black hat, black mismatched gloves, bright green jacket, grey pants and orange shoes.  What I lack in color coordination I make up for in bs propensity.  Tara and I out and backed bntfl blvd, with lots of ups and downs.  It was cold. 

After 10 miles, my 72 degree powerade was so cold it was hard to drink.  That's proof of either how slow I was going, or how cold it was.

It was a good effort for the end of the week.  As a reward for finishing, I drank 5 mtn dews and had a really big turkey cheddar and spinach sandwich.

One episode each of Amazing race and Biggest Loser.  Happy monday?

1 hour.  We were watching amazing race, but then the maternal unit came and made the girls go to bed. 

Climbed to the BST, Freedom Hills, home on Main.  It was colder than I thought; a long hot shower was necessary to stop the shivering.  Clean aire!  party hat + superfluous e

Before work miles watching the biggest loser.

Ran home from the Clean Air Rally via City Creek and BST.  The trail had only a few muddy spots.  Good climbs that I couldn't manage.  It was a bit windy from the north, and I ran myself into a cold.  I thought I was out of the mucky air, but not quite.

Spent most of the evening psychoanalysing, so it was after 10 by the time I got on the treadmill.  Afterward, I was unable to sleep, and spent the next 2 hours watching Downton Abbey. 

All the shoes are geting up there.  Running while sick is sick.  I felt better than I have all day while I was running, but afterward was a different story.  Luckily the boys were still awake and happy, so we spent an hour growling and wrestling on the floor.  It's hard to feel lousy when kids are laughing.

I'm currently running in 3 pairs of shoes @ 455 miles +/- 10.  I wonder if this has anything to do with my sore back.

The snot no longer flows in copious amounts.  I'm glad to be feeling better. 

BST to Farmington pond, with addon up the canyon.  Beautiful DAY!!

BST to Freedom hills with south trails add-on.  The highlight of this run was having clean shorts when I got home.  Stomach ache. 

I'm hardly worthy to be a part of this blog anymore.  I guess I could retitle it "fastrunning"blog.com.

Then I'd fit right in.

There is a certain amount of comfort or familiarity in this evening ritual.

The cover has been off my treadmill motor for 2 months now.  It shouldn't be so hard to buy a bolt and machine a washer. :)

2 days off from running, woot woot.  I don't know why.  My daughter is home from BYU, so on Saturday we all went for a hike.  When we finished that, I just couldn't get it together to get out the door.

Then I was going to run on Sunday.  But my parents wanted to pedal through the bird refuge instead.  By the time we finished, I came home for yummy soup, and never made it out...again.

So I turned the usual treadmill slog into a round 10. A couple years ago, I ran a half marathon in a shorter time than these 10 miles.   20 miler this Saturday.  Dread.

8 on the treadmill, 7-8-7-8-7-8-7-8 mph.  Then I played basketball for 75 minutes, so I'm giving that a mile.

The treadmill is my friend.  20 miler Saturday.  Gotta do one...or three.

More treadmill nonsense.

Long run, bad stomach, got it done.

My wife said my shoes smelled pretty bad, so she put them in the wash.  They still stink.

on, on, onto the next one.

Is all this running Justified?

These rare, before work miles are tough.  I never seem to find a rhythm. 

That's a great spelling word.

Ski day tomorrow, maybe 13ish on Sunday.

After work miles, 10.75.  2 shows worth.  Man, I'm getting good at 8:20 pace.

Ski day.  Had a bit of a mishap involving a wrong turn and a 15' drop off a rock.  Luckily I landed straight.

Rt knee is jacked up.  Instacare gave me a clean bill of health on no bone injury, and based on all their wrenching and bending tests, major ligaments are intact.

But there is a lot of swelling and bruising on the back side.  Ultrasound with the sports med doc on tuesday to take a look at the hamstring.  Partial tear?

Sports med apt today.  He said nothing is torn or broken.  Didn't advise an MRI yet, since things are improving day by day. 

Has admonition to wait two weeks before running doesn't excite me...I'll test things out on Saturday.  Meanwhile, I better get some work in on elliptical or spin bike. 

I'm out of the brace today, but my left leg is sore from overdoing it yesterday limping. 

80 minutes on the elliptical.  That machine makes me feel uncoordinated.  I watched with envy as dozens of people got on and off the treadmills while I toiled away.

2 on the treadmill, 10 minute miles.  Things feel fine.

3 outside with Tami.  Super slow.  Things feel fine running, but walking seems to lack thoughtless fluidity.

6 slow miles on the treadmill.  No discomfort in the knee, but what little cardio  I had, I seem to have lost. 

For the record, I'm glad this setback was nothing more serious.
 

I found out late that my son had basketball games, so I ran over to watch as much as I could.  After they lost in a poorly played, and officiated game, (including a 7 point swing thanks to their coach's technical foul,)  I ran toward home.  I got on a call with my daughter, and she kept my mind off running enough that I ended up with over 8 miles.

Running feels better than walking, and I'm having no after-effects today, so that's great. 

On the treadmill, didn't have time for too much.  I did push the speed up to 7.0, though, and things are holding together. 

Although, if I'm being honest, the knee is a little sore today.  Creaky.

10.3 with the girls on their bikes.  Minimal whining, no trouble with the knee.  Due to all the street crossing and commisserating, overall pace crept up to 9 minute miles.  Probably most of the running was actually around 8 mm.

Once I ran a half marathon as fast as I did these 9.7 miles.

But it was Hobble creek. FWIW

Knee didn't agree with the older shoes.  I read somewhere that old shoes have 1/2 to 2/3 less cushioning than new ones.

Pretty long run, 8:20 average pace.  My knee felt fine. 

8 more on the treadmill.  One drawback of running in the evening is getting all wound up before bedtime.  I ended up on the couch watching reruns of Newheart.  Meow.

Quiet night on the treadmill once I got the kids to bed. 

Pretty good outside run.  Freedom hills via BST, then a circuitous route home.

I ran through a condo complex winds in and out, and had the strongest memory of picking up my daughter from playing with friends; Connor and McKay.  I think they are on missions now, and she is finishing her first year of college.

She used to be little.  At least Gaby is still small.

You know those times when preparation meets opportunity?  Yeah.  Me either.

Long runs like this can go either way.  Just to try something different, I'm going to look at this from a positive perspective.

I left my house and ran 6 miles to the mouth of Farmington Canyon.  At mile five I got a drink.  I forgot my dollar so I couldn't buy a water bottle to carry for the next 10+ miles.  This was a critical error.  I should put a dollar somewhere.  I ran nearly 5 miles up Skyline drive.  Ran, well, ran and walked and powerhiked nearly 5 miles up Skyline drive.  I made it past halfway creek, and decided I better turn around.  It was mile 16.5 before I got another drink.  In that time my lips hurt real bad.

So the last 4 miles were pretty rough, after stupidly getting so dehydrated.

All of which makes this a great run, because I won't have to run up a 5 mile long hill in the marathon, or go without fluids for 11 miles.  Things can only get better. 

On the even brighter side, I got high enough to see the clouds running over the peaks, and the eagle playing on the updraft.  There was no noise but my footfalls, and distant sound of rushing water in Farmington Creek.  No cars, no people, just me and the butterflies.  Truth.  Tranquil.

I had my wife meet me at smoot park.  I sat in the cold water of ricks creek and made my skin turn very pink.  I took a hot shower at home and downed a couple pills and worked in the yard and garage for the rest of the day.  My legs are still a bit wrecked, but my knee felt fine and still feels fine. 

Elevation peaked at 6200', and my unreliable phone says 3372' of climb.  Sure, the average pace was a pedestrian 9:40...but you can't win them all.  3 weeks till Boston.  No more 20 milers until then.

Outside in the perfect coolness of the night.

I ran this night.  It was clear and cold, and smelled great.  The flowering pears (stinky) are mostly done, and the flower plums (yummy) are peaking.

1 mile of this run involved carrying a redbox DVD and 1/2 gallon of chocolate ice cream, it was dark, and nobody saw me. 

One time I ran along Main Street carrying two ice cream cones from maverik.  Ash was trailing on her bike, at 10 am on a Saturday morning.  I got some strange looks.  And I got sticky.

A nice lunchtime run along the JRP with Russ.  The CEO came and gave everyone the rest of the day off.  That was a nice surprise, but it cost me the afternoon of overtime.  But I didn't have to go back to work after the run, so I'll call it a push.

7, about half on trails, with a stop at albertsons for a drink.  I wish albertsons was still in Utah, besides st. george.

Good running on a cold morning in St. George.  Along the Santa Clara river trail, and a little bit on Virgin.  The parks and trails down here are fantastic.  Too bad the majority of  Centerville's past leaders lacked vision. 

Virgin river trail from the confluence to Bloomington and beyond.  Is the river poopy?  I mean, of course it is from cows.  But what about effluent from municipal waste water?

Typical 10k to Farmington and back.  Allergies.  I came home and rubbed my eyes for a while.  Foam rolling might have been better.

5 on the treadmill.  Winter came back for one last gasp, so we built some awesome, anatomically correct snowpeople.  After my daughter knocked off all the parts, we got everyone to bed, and I hopped on.  Everything feels pretty good.  Looking forward to Monday!!

now that I have my april running logged, it looks like a pretty aggressive taper....  We were on vacation in St. George for a week, and my activity level isn't accurately reflected by 20 mile weeks.  Tami had me playing tennis 2 hours a day.  I guess we'll see how it plays out on Monday.  I'll be well rested and recovered, for sure, erring on the side of undertrained.  But that's been the case ever since the end of Feb. when I hurt my knee skiing.  Note to self:  don't ski in the middle of a semi-serious marathon training cycle.

I'll guess my range will be 3:25-3:35.  It would be nice to requalify, but the training just isn't there.  Keeping it under 8 minute pace; well, that's somewhat respectable.  At this point it doesn't matter, and I'd rather run 3 minutes slower and enjoy the race than run 3 minutes faster and be totally wiped out. 

Good luck to everyone running SLC on Saturday and Boston on Monday.  Weather looks perfect for both. 

Ran around industrial parks in Burlington MA just to see if I still knew how.

I've procrastinated completing this report, because I wanted extra time to process the weekend.

After hurting my knee, and missing three weeks worth of training in early March, I knew I couldn't race this marathon.  Leading up to the injury, I hadn't done anything special in my training, so honestly, I was a little bit glad for the excuse to let up and come into this marathon without the weight of my own expectations, a challenging time goal, or anything else I normally associate with running and being competitive.

Fortunately, the injury was pretty minor, and I was able to resume training a couple weeks later.  But in no way was I ready to even sniff requalifying, or come within 10 minutes of that. 

The nice thing about this race was spending the weekend with one of my best friends over the last 25 years, Nate.  We were mission companions twice, and have remained in contact, even while he has jet-setted and lived around the country and world in the intervening years.  2 years ago, he moved to Springville, so we've been able to renew a regular association, running together at TOU in 2011, Ogden in 2013 and Huntsville in 2013.  He's a fiesty, full ironman, but due to injury, he was only able to run around 100 miles in preparation for Boston 2015. 

So neither one of us was in a position to kill it this year.  But even with all that in the background, it's still the Boston Marathon.  I wanted to show somewhat well, and respect what this marathon is all about.

We ended up missing our wave, which was probably a blessing.  Wave three went out at a perfect starting pace for me; shooting for a 3:30 or below.  The first mile was the slowest; I stopped to wait for Nate while he found an impromptu portapotty in the bushes.

8:19, 7:28, 7:28, 7:15, 7:44, 7:46

Off to a reasonable start for the first 10k.  The rain and wind were steadily intermittent.  I wore a shirt, long sleeve shirt, jacket and cap.  My shorts were soaked.  The jacket was mostly water resistant, but not terribly breathable, but definitely worth the $60 at the expo the day before.  At stages during the race, I took off the cap and wrung it out.  There was standing water on the roads.  I could avoid the puddles at the risk of tripping other runners.  I could not avoid others splashing through said puddles.  Only a few miles into the race, my feet were completely soaked. 

The next section went smooth as butter.   

7:43, 7:45, 7:47, 7:40, 7:46, 7:41, 7:48:  Half marathon split: 1:42

I ran most of this period with a woman named Melody from Florida.  She was deliberately starting slow, trying to pick it up for a fast finish and make in around 3:20.  She held on to the 7:45ish pace for the whole race.  After Wellsley, I lost sight of her.  I didn't have enough giddy-up. 

By the half, I was getting pretty depleted.  I ate lots of oranges people were passing out, but neglected self-provided nutrition.  I accidentally threw away a clif bar; I left it in the pocket of the DI sweats I left at the start.  I think the lack of calories contributed to my slowdown in the second half, but mostly I ran as well as I trained. 

7:51, 8:07, 7:52, 8:20, 8:32, 8:10, 8:29, 8:52

Those splits are the hilly section of the course.  8:52 during Heartbreak Hill.  There were plenty of excuses to walk, and plenty of examples, but I kept going.  I paused to choke down a gel at 17, but that was the only break I took (other than the mile 1 waiting).  I think I got passed by thousands of people in the last half of the marathon.  It wasn't demoralizing at all, though.  I was inspired by all these examples of good pacing, of mental toughness, of preparation meeting opportunity, despite the lousy conditions.  One thing I'm proud of is, nobody passed me today because I was walking. 

After cresting Heartbreak, 3:30 was still in reach, but the cold and lack of calories caught up to me.  I couldn't work the downhill, and strangely, couldn't feel my left leg from about mile 17 on.  The crowd was a huge boost for the entire course, but especially at the top of the hills, Boston College, and Beacon Street.  IT. WAS. DEAFENING.  No iPod for me; I was carried, and at times, annoyed by the noise.  I found myself weaving to the less populated side of the street to get away from the screaming.  

8:13, 8:31, 8:37, 8:41, 8:58, and the rest. 

At mile 25.5, my erstwhile knee  threatened outright mutiny.  Luckily, the threats were idle.  I slowed my pace a bit, and managed to cross the line.  It felt very good to stop running.  I was very tempted to find my way to the medical tent and some warm blankets, or even a warm IV, but I wasn't that bad.  The 2 mile walk back to Boston Common and dry clothes took an eternity.   My legs were locked up, joined shortly thereafter by my jaw, from all the teeth chattering.  I finally got dry tops on, and made it to the hotel bus, but it wasn't until I spent 20 minutes in the hottest water shower and tub possible, that I felt warm for the first time in 5 hours. 

Nate finished at 4:03.  We spent the evening feeling sick, eating pizza, and watching the NBA playoffs.

Flights were in the afternoon on Tuesday.  After checking out, we drove to Concord, and wandered unsteadily around Walden pond, discussing family, life, and its vicissitudes.  Because of threatening skies, we were 2 of 7 people there.  The serenity of the pond was a stark contrast to the concrete, metal and tile of Logan Airport.  We flew separately to NYC, then he connected to Florida, and I came home. 

Each time I've been to Boston I've visited Walden pond.  There is a subtle synchrony between the marathon and that thoughtful place.  When you get to the cabin site, there is a brown wooden sign that says,

"I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived." 

On some level, that's why I run.  On a long, challenging run, one pares life down to the bare essentials.  And sometimes, in those spare, barren moments, alone in Farmington Canyon, or on Beacon Street, surrounded by thousands of screaming people, I learn some of what running has to teach.  And feel acutely ALIVE.

4 to ricks creek and back.  Rt knee was a bit bothersome initially, but I took it slow and things felt fine by mile 3.

Another easy 4 to ricks creak.  I type it that way because I am a ricks descendant, and this run was creaky.

Usual 10k at an unusual time.  Ah, Mayday.  Such a beautiful morning with birdsong and cool, scented air. 

or 6 miles, i don't really remember.  My rt knee is a bit troubled still.

worst run of the year.  walked up every slight incline.  still pretty, though. 

Typical 10k with a couple miles of rain.  Drinks at the baseball park.  Tonight nobody was making out on the playground, because of the aforementioned meteorological phenomena.

8 wet, rainy miles on Saturday morning.  Maybe I could have run longer, but had to get back to help at the church with chairs.  Oh joy.  The rain lasted all day, so I did a pork shoulder for Mother's day.  Yum.  Now the lawns are behind, as is customary.

Typical 10k, with Gabriel.  He sat like a lunk.  He played with a headlamp.  He zoned out staring at it in blinking mode.  I took it away and gave him a lego and tennis ball.  He never moved.

Mellow, Mellow little boy

Sit and clutch your baby toy.

Do not make a move at all

Rest in peace you will not fall.

I can't believe that child.  He is so sweet. 

On a separate note, it was a noticably warm night for early May.  I had him in feet pjs, and I think it was too hot for him.

It was such a perfect night when I got home around 9, I had to go out and enjoy it.  Gabriel had a late nap, so we got him bundled up against the 59 degrees.  @kfill5  As I pumped up the tire in the driveway, a few spittles of rain started, but in the diminishing twilight, the clouds looked diffuse, so off we went.  10 minutes later it was raining steadily.  When we turned around to head home, the wind and rain intensified. 

All the while Gabe sat there holding a ping pong ball, a plastic spoon and sucking a binky.  He never moved, or complained.  When it really started coming down, he fussed a bit, and let me put the blanket over his face for the last mile. 

Another gorgeous, cool evening.  By the time I left, baby was in bed and the rain was finished.  Looped around in a couple spots to look at the swollen creeks, and on the way back, felt left IT band pain, for the first time in years.  It woke me up a couple times overnight, and I limped around this morning till the ibuprophen kicked in.  What the?  I know I took my foot off the gas, but I didn't think I'd see problems from 6 years ago creep up on me...

With becky, Tara, Andy. I don't know how many miles, but at least 6

Gaby and I went right after dinner.  One mile in the clouds burst.  Then stopped.  We kept going, then it got real bad.  We were hunkered down under some trees, then a nice guy came by and offered to let us hang out in his garage.  I called Tami and she came and got the mad, wet baby.  After that there was no more rain.

5 watching the lightning over Ensign peak from west centerville.  I've been running once in a while; it's taken quite some time to get a spring back in my legs.

The usual 10k.  I'm not breathing very well.  This cold is settled in my chest with frequent coughing.  After the initial clearing out stage in the morning, the mucus is clear, so hopefully I'm on the mend.

Freedom hills plus some loops, with girls on bikes.  The sprinklers felt great.  I wore my crocs and put a dime sized blister on my little toe.  Oops.

Interesting run last night.  Fun, because my older kids came on their bikes.  They bickered and picked at each other just like when they were small.  When we got closer to home, I sent them for ice cream. 

Discouraging because if it is this hard to run 8:50 pace, I'm really out of shape, or this cold is still sticking it to me.  I hope it's the latter, but I suspect it's the former.

This illness is knocking me out.  4 miles this morning, just to see if I remembered how.  Hating the heat.

Another hot morning 4 miler.  I think I'm finally putting this cold behind me.  My energy level is a lot better, with much less coughing.

Longest run in a while.  Freedom Hills via bst.  It is hot enough to merit soaking in every available sprinkler.  Sure it makes your shoes soggy, but that's a small price to pay.  I even ran entire hills, so I think I'm back to 95% healthy.

I was laying on the bed at 6:15 am, debating whether to run this race or not.  I know I'm not in shape to run it.  I've run it 7 times in a row, so it's the only racing streak I have.  The debate raged for 11 more minutes when I got up, put on some shoes, ate a piece of toast and went to city hall to register.  I had my bib pinned on with 2 minutes to wait before starting the race.  My warmup was the run yesterday, and the walk to the start line.

First mile was 7:30, finished in under 22 minutes.  Earlier in the week I thought I'd be happy with anything under 8 minute pace, so being at 7:07 pace was a pleasant surprise.  I ran the last couple miles with a former sprinter girl who is trying to make some headway in the longer distances.  I almost helped her puke. 

I didn't stick around for awards, because I didn't deserve any, and needed to get home to get everyone ready to throw 50lbs of candy in the parade.  Fun times.

Managed to eke out 5 this morning before taking my daughter to tennis.  Got enough raspberries to make a batch of jam!

hiked timp with tami, jens, grace and the halls.

usual 10k to the end of 400 W.  Sprinklers galore. 

tennis with tami

sunday morning run, no cars anywhere.  Centerlining up parrish lane, checking out the new construction on the pedestrian bridge.  Nice, cool morning, but I still got thirsty. 

4 measley miles after dark.  I got some new shoes last week, more of the same--mirages.

morning run with gaby and ash.  Fun memories of a couple years ago when she came with me all the time.

morning miles, on a day off.  Maybe I'll run the desnews 10k next year.  It's been a while.

sunday morning, taking back the streets.  64 degrees.  June was way too hot.  July has been considerably more pleasant.  Most nights it gets into the low sixties, which is good enough.  It's not Flagstaff, but it's sufficient.

Max will be home in 3.5 weeks.  10 days at home, then on to Logan for more school.  Can't wait to see him.  

Ran to the baseball park with 2 on bikes and jack in the stroller.  They played and yelled while I ran 3 laps. Cool evening; perfect.

Usual 10k, with lots of sprinklers. 
 

freedom hills and back, with Jack and Ash.  While they played at the park, I did one switchback.  The hill just makes you keep going, even when giving a hard effort.  I've been too lazy for that on the road lately.

Gaby came on this hot evening run, so I could run through the sprinklers.  Dead legs, bad breathing, still, it was a run.

Every other morning it's been cool.  Today was hot.  Gaby was awake early, so we got out for 5 miles before work.  I'm glad I finally fixed the flat on the stroller.  Now the pumping up step is eliminated, until some nasty goat-head rears up to puncture once again.

Pretty good run with lots of starts and stops.

1.  Stopped at steak and shake to pick up the bike.

2.  stopped at the park to drop off the kids

3.  stopped at the park to pick up the kids

4.  stopped at dicks for a donut

5.  stopped at the park to get a drink.

Glad to have 3 along for company; incrementally less happy to be pushing the big boy in the stroller.

I'm pretty sure this is a 6 mile track.  I don't know if I'm the only person who likes to go on runs early sunday morning so I can check out progress on public works projects.  This time it was pedestrian access at the Parrish lane interchange.  Things are coming along, including brown fencing, thanks to councilwoman Fillmore. 

4 with anna and gaby in the stroller, dropping off campaign literature.

Probably nine.  Met up with Tara and Andy for a jaunt along BST.  I don't typcially have work meetings, but today I did, so of course, we ran a 10 mile course instead of 6 I was planning on.  I broke off a mile early to go straight home, not remembering  I locked Tara's key in my car for safekeeping.  Besides that, I sprained my ankle about 9 steps into the run.  It's painful now, and I'm limping. 

All's well that ends.  Rescheduled the meeting. 

5 warm miles before another long day at work. 

On the scale of jog to workout, this was more to the workout side.  Lately, that qualifies as an accomplishment. 

I only managed 4 miles on a muggy, warm morning with Jack in the stroller.  He calls fire hydrants fire extinguishers, and says "earff" instead of "earth".  Why can't children stay four?

A warm evening run.  Tami came on a bike.  This worked out well for a conversation, mostly one sided, as she described all the latest events in city government.  I was too winded to talk much, but provided undivided attention.

5 with Jack in the stroller.  Nice cool morning, and I even felt like running.  Of course we stopped to greet the peacock, turkey, and ducks.  My boy was a bit cold, but snuggled up in a blanket and enjoyed the ride.

Hot evening.  The sky was magnificent.  Thank goodness for sprinklers.
 

Got in a short run before work.  I felt great right out the door, but by the end my butt was really dragging.  Seriously, dragging at the end of a whopping 4 mile run?  That's not awesomesauce.

I'm not even tracking shoe usage anymore.  I don't know how I've become so lazy.

dark night run, streaking across soccer fields.  I got the traffic speed limit indicator up to 14 mph.  Watch out, Usain.

just another run.  felt pretty good, though.

This run was an act of defiance.  10 pm rolled around and Tami said, "you know you aren't going to go this late..."  so out of spite I got on my shorts and shoes and ran away into the moonless night.

actually did this run on sunday, but I want the weeks to look right.  I didn't really have a 35 mile week.

5 total, 3 with Jens

Downhill miles from mueller canyon.  My legs are a bit shredded.

This side the ground.

Another perfect night, half moon high above.  I ran faster, and it felt good.  Maybe there is life in my legs after all. 

5 with Gabriel after dark.  Moon shadow run.  It was almost warm enough to make me want to run in the sprinklers, but not quite.  I wore my adidas shorts, which I have owned for 4+ years.  I noticed for the first time there is a small, zipping  pocket.  Who knew?

Rare before work run with Jack in the stroller.  He was cold.  I got him an apple.  Late to work, but that's nothing new.

two little boys in the repaired stroller, 2 girls on bikes.  Lots of laps at Jennie P while they played on the equipment.

Unseasonably warm morning for this time of year, but that's what made it fun for the kids.  French toast afterward.

We had a cottage meeting for the city council election.  Fortunately that's not my problem.  After I grilled the candidates about tax policy, I went for a 5 miler.  Wasn't feeling it, and walked up a hill like a lazy old man.  Seems to happen more and more often.

Listened to the Dodgers game, which went into extra innings.  Came home and finished watching it till after 12:30.  They lost in the 12th inning.  Shoulda gone to bed.

Out and back on Legacy with both boys in the stroller.  ave 8:40 pace.  They are heavy.  It was very dark.  They liked the tunnel under the highway and the train crossing. 

The skittering creatures in the bushes were making me nervous.  We didn't get sprayed by a skunk.  Next time I'll try a headlamp. 

It was in the mid-70's on the last day of September.  Hello Fall.

2 in the stroller, 2 on bikes, muddy around the pond, with heavy rain thrown in.  Still felt great with no shirt on.

BST to Freedom Hills with a boost up the steep hill from my daughter.  It was mid-day, somewhat warm.  I ran pretty hard, trying to make it home in time for a 2:00 appointment.  Didn't quite make it.

6 on the treadmill with the baseball game to watch.  Me and the mill are not friends again yet.

With Gabriel in the dark.  It felt very good on a cool moonless night.  8:40 pace; I blame the stroller.

Out and back to the Farmington Pool Drinking fountain.  I bid on some silent auction items at a benefit in the park, but never got called back, so I must have been too much of a cheapskate.

Evening run with jack, one earbud on the ALCS, one ear listening to endless charming prattle.

I am so slow.  9 minute pace on BST to freedom hills.  With a couple miles left, it got pretty challenging.  I was listening to the Cubs/Mets, and I was tempted to call for a ride.  Maybe the tennis before took a lot out of me.

I dragged the 4 younger kids to Jennie P.  They played at the park while I ran laps around the park.  A youth football team was practicing.  While they sat in the shade for 10 minutes taking a break, one of them started smack talking to run faster.  I enjoined him to join me and try to keep up.  By then next lap, their practice had resumed, so I didn't get to have the head to head battle for which I yearned. 

Jack fell down and scraped up his face.  I was going to say broke his crown, but he was wearing a firehat.  Gabriel wore a tutu. 

I spent the day doing chores around the house.  By 11 pm, I was pretty done, but wanted to enjoy the perfect night, so I ran to Smoot and back.  Roads were pretty quiet.

Locally organized fundraiser 5k, 70 participants, including my wife.  I found my way to second place by the half mile mark, and kept pace with the winner the rest of the way; he won by 4 seconds.  I couldn't mount a challenge.  I'm comparitively out of shape to the 50mpw version of myself.  I'm fine with it right now, though.  It looks like challenging 45 minutes for the turkey trot 10k will be a good goal.  Russ is going to kick my butt.

Out and back to Ricks creek before work.  Headwind all the way home with the stinging lash of driven rain.  Invigorating. 

The mucous that was squirting out of my son's eyes is much abated.  Thanks, drops.

barely able to do five at 9+ minute pace. 

on the treadmill

After a hike to patsy's mine with two daughters, I went for a quick jaunt to the creek and back.  But it wasn't quick or a jaunt.  More like a slow slog.  At least the accursed campaign signs are finally removed.

I still run.  I just don't have as much to say about as before.

I've been a bit under the weather.  Got on the treadmill today, and actually had a workout...for my current level of fitness.

1 @ 7 mph

1@ 8 mph

1@ 7 mph

1.5 @ 8 mph

.5 cool down at 7 mph. 

Watched the Mavs/Clippers.  Pullups and planks.  Could sleep fretting about my job and buying an old car.

Maybe this should count as a double.  I ran from home up to Maple Hills, did a couple hours of yardwork, then ran back home via bntfl blvd and BST.

Mileage is a guess.  Coming down was a lot of fun.  I ran into my neighbor up shoveling drainage diversions on the trail.

5.  On the treadmill.  I got some real short nylon shorts from amazon for $8.  My wife was laughing at me.  What they lack in length they do not make up for in support.  I had to fetch some whitey tighties.

For now, 8 mph counts as fast.  Treadmill.  Guess what?  Law and Order reruns are on ion tv.  Good show.

1 @ 7, 1@8 repeated, plus 2@7 to finish.  Somehow my wife volunteered to host thanksgiving this year.  I don't feel old enough for this opportunity.

I ran for a while on the treadmill before work.  Somehow the iPad I was watching interferes with the display on the treadmill, so I don't know the distance for sure.  But I was on that squeaky piece of crap for 55 minutes, so....

5 inside watching a football game, then 5 outside because it was halftime and too nice of a day to stay inside for another 45 minutes. 

I'm in much worse shape this year, both physical and financial,  because I'm not doing yard work anymore.  But mentally it's nice to see Saturday as a relaxing day off rather than another work day.

slowly on the treadmill.  nondescript.

On a cold, windy thanksgiving morning.  PW in the 10k, but running is a simple activity that follows the GIGO rule.

Highlights include:

Russ running for the age division win, smoking all his competitors.

Anna running the 5k independently

Malevolent east wind on the run up Pages Lane

Getting punked by a super old guy, and having no chance to catch him, or the ponytail ahead.  If the walking 5k people would yield, then maybe I would have had a chance. 

Russ bringing my coveted pumpkin pie and visiting for a while

Smoker Turkey, and a dozen relatives over for dinner.

Again on the treadmill, concurrent with christmas decorating frenzy.  Kids were happy to put it up.  They won't help much when it is time to take it down.  Kinda like light switches.  They can turn them on, but can't seem to turn them off.  Even when it's a 3 way that is in the down position, they still can't do it.

On the treadmill, watching old football, while Gabey climbed around on the couches, and tried to knock down the fan.  He's amazing. 

under 10 minute pace, woot woot.  I only ran to get more steps on the fitbit.  It's an entertaining object.

It's cold outside.  It's a bit too warm in my basement.  Law and Order is back on one of the over the air channels.  I'll be watching all winter.  I've probably seen the first half of every episode, but usually I fall asleep during the order part.  Thanks, TM.  Now I'll finally see the endings...

4 after work, just so I could get more steps.  Plus I had an hour to kill before daughter's b-ball game.

treadmill.  Was it four or five?

BST to farmington canyon.  My daughter picked me up four miles from home because I was running late.  Get it?  ha ha ha.  Took a quick shower and went for birthday dinner to....Ramblin Roads.  It's a family dining place in Bountiful.  Very, very, very pleasantly surprised.  I'd eat there every week.  Twas mighty tasty. 

morning miles, late for work.  It's hard to get going in the a.m.  That's an under 30 minute 5k, right there, but just barely.

more treadmill fun along with lots of christmas cheer.  My kids are singing all over the place, and never home.

2 more episodes of law and order that I watched all the way through.

I need better goals.

Tami was gone all day, so this was tough to fit in.  Awesome meal at Ramblin Roads with everybody left behind, though.

NOT on the treadmill.  18 inches of snow.  Roads are in decent shape.  I wish I went up to the trail, but I didn't have tiime for 15 minute miles.  18 inches of snow on plowed roads is one thing but slogging through that on a trail is another.

cold and clear, with hard, hard k's

After 3 I lay down for a while to watch tv.  Then I got up and did 4 more.  Does this count as a double?