rule #1 Cardio...rule #4 Doubletap...

Well it's 2009! Still haven't penned my goals yet, but they'll come. Got called into work, so I decided to hit the Tm when I got home. The roads are still a little ify up here. Warmed up with 2 miles then decided to hit a nice 5k mile 3, 6:58, mile 4 6:53, mile 5 6:49 then had a cool down mile with a pick on the last .25. Incline 1.0. Felt really good. That's a good sign. Count down to the Rock-n-Rolla on the 18th.

Took it easy and cheered as much for the U as a cougar can. Great game!

Big A Tm run this morning. Was looking forward to hitting the streets of Eden but thanks to the snow last night and Jamie being out and about I took advantage of some down time. Wanted to get at least 80 mins in so, started at  8:27 and worked down to 6:40. Kept the incline at 1.0 for the run. Felt really good, I need to hit the pavement though. Looking forward to Phoenix! Hope my feet show up.

Cross Training Snow removal. 2 miles J/k. Good Work out though.

Early morning Tm run. Took the fisrt few miles pretty easy then worked down and hit the last mile in 6:44. Incline 1.0. Felt good. Should be skiing today!!

Early mornnig Tm run. After shoveling, shoveling, plowing, and a little more plowing went to bed and woke up and needed a run. Started 7:53, worked down to 6:58. Incline 1.0.

Finally.... busted out of the Tm duldrums. Got home and there was daylight and some sort of a dry road. Did part of the Eden loop. Felt awesome to be outside! Ran out of road and daylight.

Time 33:54 Dist 4.27 Avg 7:56

Early morning Tm run. Felt pretty good. Nothing to serious probably avg'd just above 8's for the run. Incline 1.0.

Awesome! noon day run. Sun was up so, I headed out. Almost made today a rest day after I didn't get out early until I saw gdoc's run... it motivated me. Did the Shane extension Middle Fork Loop to my Parent house. Roads were great except for the dirt road pure ice. Had to slow it down quite a bit through there. Hard to beat.

Avg 8:17 Dist 9.15

Early morning Tm run. Wanted to start the week off right. Almost right anyways...Felt good, started at 8:00's and worked down to 6:53 for the last bit. Incline 1.0. Phoenix will be crazy this weekend. The Cardinals are hosting the NFC championship game! Good thing the race is in the morning...

Early morning Tm run. Wanted to get a good tempo run in before the weekend. Warmed up with a mile and then avg around 7:13's for the next 4 miles fasted 6:53. Incline 1.0. Rock-n-rolla here we come.

Met up with Hairdog after work and did another 5 miles on the east bench. Lot's o hills. Felt really good to run outside in shorts! Nothing to serious on time avg around 8:30's.

Semi - Early Tm run this morning. Just keeping loose for the Race this weekend. 3 miles at 8:00, then 7:47, 7:24. Incline 1.0. Looking forward to the sun of Phoenix!

3.1 miles on Tm. Something to stay loose...

Here's the short side... Awesome race this morning. Me and three of my bro's headed down for the sun of Phoenix to race in the Rock 'n' Roll Arizona.

They said there were just over 25,000 runners registered for the half marathon! That is insane. Looking at the web site 21,985 finished the race! Insanity abounds. As for the race details... I'm not actually sure what my exact finish time is. They had 26 corrals set up to handle the people. I made it into the first corral, but was lined up about 30 yards behind the start line. A PR by over 2 minutes!

Course: Running through suburia! Slight uphill until just past mile 10! so, no real break until then.

Mile 1: 7:11 - feeling good trying to hold back from running crazy! As I mention started in corral 1 and with a lot o' people.

Mile 2: 7:05 - feeling great live bands, cheerleaders...

Mile 3: 7:10 - cyto max!

Mile 4:  7:11 - running, still feeling good and holding back.

Mile 5: 7:16 - I tried taking a sip or two of cyto max and water at every aid station.

Mile 6: 7:11 - Belly Dancers!

Mile 7: 7:17 - High fiving a few groups of cheerleaders.

Mile 8: 7:14 - Just finished the crazy straight strech. Mile 4 to almost mile 8.

Mile 9: 7:20 - Lost focus a bit here.

Mile 10: 7:35 - Slowest mile of the race. The races only substantial hill. Took a GU and that rechared me a bit. Where'd all the cheerleaders go?

Mile 11: 7:21 - The 1:35 pacer guy catches me here. So, that was some added motivation to kick in the last couple miles.

Mile 12: 7:09 - Dusted 1:35 pacer guy. So, I was thinking I'm going to get my PR if I can hold on.

Mile 13: 6:59 - Sweet Mile 13 fastest mile of the day broke 7 minutes and feeling great.

Mile .10 - 5:51 pace.. It was a great race and the aftermath was fun and distracting. Almost 22,000 runners. Pure Chaos - That's why I do it.

Nice and easy recovery run. 3.1 miles on the Tm.. Legs didn't feel to bad. Probably could've pushed it a little more yesterday, but I felt like it was a great way to start the year off.

Early morning Tm run. Took yesterday off I think the legs appreciated it. Probably ended up avg around 8:15 for the run. Incline 1.0. Legs felt great though so, I'll take that as a good sign.

Decided to sleep in a bit and hit golds on the way home from work! Nice Tm run for the first 5 miles nothing to exciting, hit the track for the last mile. Legs felt good after a few miles. Steam room after is always nice. Incline 1.0.

Hit Golds this afternoon! Man what a bummer of a run. I've been fighting off a cold for the last few days and it showed today. Couldn't really ever get my breathing settled down. Wanted to try for maybe 6-7 only made it to 5 and called it a day. Avg pace probably around 7:47.  Good recovery week - though!

I'm an addict what can I say. Afternoon Tm run. Really shouldn't have need the rest, but oh well. 4 miles at 7:30, last one at 7:15ish. Incline 1.0. Breathing a little better not much!

No run.. not feeling great.

Still feeling lousy. But I think I'm on the mend hopefully. Decided to hit the Tm for a little test. Started at 8:00, dropped down to 7:47, then 7:30, 7:24, 7:19 last half under 7:00. Incline 1.0. About wipped me out - off to recover.

Sweet tool Tm run. Decided to throw on the tunes for this run. Hit Golds on the way home from work. Booth was right good tunes to run to. First run in over a week where almost everything felt great never felt pushed in the run. 4 miles at 7:30 incline 1.0,  then hit 7:24, 7:19, 7:10ish, last .5 about 6:40 pace. Steam room after... 

Hit Golds on the way home. Decided to get a good run in never know what tomorrow will bring. Avg around 7:20 for the run. Incline the first 3 miles. Legs felt good after the warmed up. Hopping to get outside in the morning.

Awesome/Freezing Middle Fork Loop run with Shane this morning. It was coooold. I think my face froze up and is barely starting to thaw out. Beautiful morning though. Mountains, snow hard to beat. We avg right around 8:20-30 for the run. Great way to end the month.