Getting Stronger to go Longer

Skiing @ Targee all day. Great leg workout. 

Nick's spin class

TM run

TM run with new shoes.

Ran outside in 24 deg. weather. A warm Jan. day. 34:18 @7:31 pace 

Nick's spin class for cross taining

Nick's spin class.

on TM with incline.

45 min run which would be farther outside if it wasn't -19 degrees and a wind chill of -31.

Nick's spin class

hard speed run w/ incline

on TM w/ incline

outside in sunshine 12 degrees.

Nick's spinning class

Tm still working on IT band.

Ran with brace on and IT pain!

Ran outside with brace @ 7.17 pace. 7.08 for the first 3 mi. Last mile was up hill into the wind.

on TM

on TM

around the river, 40 degrees, sun shine ish.

68 min. of Nick's spin class

twice around the river about 7:50 pace, watch battery died.

speed workout 7:07 pace for 3, first 1 was 6:55, 2nd mile was 6:49, 3rd was 7:37. Good sunshine run!

on TM working out knee issues.

St. Patty's run in Malad  Gorge State Park. sunny and fun time 39:56 or 7:15 pace. 4th in my age group and 13th over all.

 shake out run on TM.

On TM pushing up miles this week. Need 8 on Sat.

Cross train w/ Nick's Spin class. Marlin was there chasing me hard up the hills.

pushing the miles, misty rain around the river, came home to fresh cookies. oh yea!

Run outside at 7 am in 16 degree cold. 7:57 pace total. Knee really slowed me the last 2 miles. Looking for 10 next week. 

evening run, so nice.

Nick's spinning class to cross train.

On TM still struggling with runners knee pain. Taking a couple of days off.

Knee didn't want go, will try other brace on monday.

22 mile bike ride to Osgood and back. Nice cross taining with rollers.

Run around Freeman park @ 7:27 pace.

30 mile bike ride and 6 more with the family. 

Longest run yet! Knee did ok @ 8:00 pace. 2 weeks untill SLC half.

Cool rainy run around the river. Heavy legs from my long run. Aiming for 12 on Sat.

Spinning @Nick's class.

Fast run around the river 7:16 pace. Working toward 12 on Sat.

Made it looping the river in the wind. Farthest run yet! SLC half next Sat.

Nice run around the river in middle of the day.

Nick's spinning class to cross train.

Ran in SLC half marathon @ 1:45 in th rain. Longest distance yet. Was able to start slow and speed up with a good kick @ the end.

20 min of spinning and short run after 3 days of very stff legs.

Speed work out @7.02 pace. Felt good to go fast!

Nice distance, felt like i could keep going. Working in a new pair of shoes and i tried wearig a water belt.

Ran around the river legs felt heavy, but kept a 7.12 pace.

Ran the east side of the river and Snake landing. Good pace and met girls at farmers market.

34 miles on bikes, 28 by myself and 6 more with the family.

ran around the river and freeman park. first 4.5 legs were tired, but warmed up at the end.

Fast run around the river, haven't felt this good on a run since Dec. 1. 6:47 pace for 5 miles and no knee pain.

Ran in Twin Falls with shan. Felt great to go the distance strong and in the sunshine. 

shake out run on tm. 

Spinning @ Nick's class, great cross train.

5 around the river @ 7:02 pace. Ready for 10k on sat.

Ran a 10k @Freeman park for hannah mcellen. Finished 1st with a time of 42:01.

After school run around river.

Nick,s spinning class, great quad training!

Nick's spinning class.

Short run my i.t. Band needed several streches.

Ran in Makay, id. 7:13 pace, but had several stops to stretch my i.t. Band.

Nick's spin class

fast run around the river @ 6:55 pace. Still feeling i.t. band.

60 mile bike ride.

Run on W. river road.

Nick's spinning class.

Quick heat run around the river 7:02 pace.

Long run from A. Wells houes to freeman park and home. 7:20 pace.

70 mile bike ride in Marsh Valley.

Run around river and freeman park. 7:03 pace.

Hard 5 around the river, legs felt heavy and slow. 7:17 pace.

Longest run since my half marathon. 7:37 pace in heat and wind.

Father's day run around the river.

44 miles on bike today, including a ride wtih the group from dave's bike shop.

Tough run through snake river landing. IT band didn't want to loosen up.

Run around the river at 6:59.

Bone to back race with compass academy crew. 6.29 pace on leg 5.

33mile bike ride to ketchum and back.

6 mile hike on bolder mt.

Trail run north of ketchum on harriman trail. Ran in the rain, IT band issues, was hoping for 8 miles and had to walk 2.5 miles.

Trail run in the heat.

TM run with no IT band issues.

Hot run around the river.

Around river and SRL @ 7:13 pace.

Rode 30 miles on bike.

Ran south of twin falls@ 7 min pace good heat and speed workout.

Long run on hills south of twin falls @ 7:47 pace.

Looped river and freeman.

Ran in island park, hill training, saw 5 deer.

Speed work out 2 mi @ 6:42, 1 mi @ 6:48. Last 2 @ 6:58.

Longest run yet, on west river road. 7:41 pace.

shake out around the river 6:59 pace.

25 mile bike ride.

Did freeman and river loop twice @ 6:57 pace. Cooler weather with cloud cover made for a faster run!

Quick heat run 6:51 pace.

Looped river twice an freeman 6:48 pace.

Long run on rollers with shan. 7:47 pace for the first 8 miles ended up with 7:32 total. Negative split!

Ran the river, cool early morning run.

Ran spokane's centenial trail, a beautiful path with pine trees and follows the spokane river. 7:52 pace tempo run.

Rode bike 37 miles on centenial trail.

Hill training in spokane.

Ran along skaha lake in penticton, canada, b.c.

Ran skaha lake for longest run yet @ 7:37 pace. Had some steep hills and wind, but ended with swin in the lake to cool of and sunshine on the beach. Also had 1:37.44 half, my fastest yet.

Ran skaha lake @ 7:03 pace nice morning time shake out.

Ran Spokane centenial trail  legs were tired after 6 hr car ride yesterday.

Ran west river road and had a 6:58 7 mile pace, 7 mile back into the wind & no music 7:30 ish. Total 7:19 pace.

7:04 pace at camp. Speed work.

Ran at camp 7:15 pace.

7:12 pace at camp.

Last run in snra outside of camp.

Ran south of twin falls 7:37 pace.

Nice to run @ home around the river! 7:05 pace.

7:02 pace around the river after 20 mile bike ride last night in the wind.

Ran 6:59 pace looped the river and felt strong.

Speed work @ 6:56 pace around the river.

Ran sunny side, snake landing, and river. Had 7:11 pace for 14.

Run around the river a good shake out run.

Loop river and freeman 7:02 pace.

Ran along river and snake river landing to sunnyside rd. 6:54 pace a good tempo run.

Shake out run.

Last long run before Pocatello marathon on sat. Took it easy @ 7:08 pace.

ran around river @ 6:59 pace

ran around river 6:44 pace.

Ran pocatello marathon! Great race with excellent support and organization. Ran fast for the first half 1:28, maybe too fast. The second half was slower, my calves began to tighten up and evenually cramp. So i was stopping to stretch and walk. I had hoped to hit 3:10 my bqt, but 3:36 is a good first marathon time. Iwas on track for 3:10 until mile 22, but the last 4 were tough. I had fun today... Crazy runner people!

ran the river @ 7:02 pace.

ran the river in the wind. new shoes were heavy and cushy, but will be good for trails and winter runs.

Cool,windy fall run @ 6:56 pace. Priceless!

Race for cure 5k. Came in 4 th .

Looped the river, a beautiful fall run @ 6:54 pace.

4 around river.

Run on tm.

Run around the river @ 6:53 pace.

Run the river and freeman 6@ 7:03 pace.

Run around the river @ 6:57 pace.

Ran first 2 miles 6:44 pace finished the last 3 @ 6:51 pace.

ran trail creek loop from trail creek cabin @ 7:37 pace. Beautiful fall day!

ran trail creek road 21 degrees felt like 13 @ 7:15 pace. Cold but ammazing!

TM shake out run.

Run around river in fall sunshine 7:04 pace.

TM shake out run.

TM @ the gym before spinning.

Nice afternoon run around the river@ 6:49 pace.

Ran freeman park and river in 50 degree weather @ 6:57 pace. Nice day!

Ran 5 around the river @ 6:41 pace.

Ran 3 at gym and then went to spinning for 45 min.

Ran around the river at night with bill's. 6:48 pace, great run.

Cold morning run around river and freeman park, some ice and snow. 22 wind chill 12.

Afternoon run around the river @ 6:47 pace.

TM a shake out run.

Ran around the river @ 7:00 pace.

Run around th river.

On tm.

Shack out run in 50 degree sunshine while in twin falls.

Looped river and freeman. Hard run with wind 7:15 pace.

Christmas 5 k at snake river landing. 22:15 in -12 wind chill and inch of snow. Fun!

Tw run because school was canceled.

On tm before 45 min of spinning.

Ran christmas light run with bill's. Good time in snow and 10 degree weather.

On tm before going to 45 min of spinning.

Ran in freezing fog and snow around the river. 7:18 pace.

Ran around the river, logest run in a while 7:08 pace.

Tm run before going to spinning.

Tm and spinning class.

Tm in morning.

Run in 40 degree weather, rollers, 6:48 pace.

Run around the river 7:07 pace.

Ran around the river in fog @ 7:12 pace. Frosty run!

Run through snake river landing 7:10 pace.