Getting Stronger to go Longer

Ran sunnyside and crowley in the snow. 8.02 pace.

tm shake out run.

Ran from Rod's automotive to home. 6:56 pace cold and sunny.

Tm run before spinning class.

Run around the river in the sun. Ran @ 6:47 pace.

Tm run before spinning.

Ran river in sunshine @ 6:57 pace.

Ran the river @ 6:55 pace. Tough run on tired legs.

Tm run before spinning class.

TM run before spinning class.

Ran around the river @ 6:55 pace in the sun shine.

Tm run tough with incline.

tm @ gym before spinning.

ran around boise river in 32 degrees @ 6:55 pace.

ran around boise river 35 degrees @ 7:04 pace. heavy and tired legs, but finished strong. 

Tm run before spinning class.

Tm before spinning.

Tm from home.

Tm run and spin.

Ran around the river. 6:56 pace.

Looped river and freeman 7:02 pace sun and wind.

Tm shake out run.

Ran around the river @ 7:00 pace.

Tempo run around river @ 6:54 pace with an east wind.

Tm shake out run.

Ran in snow and wind @ 7:22 pace. Guh at 4.5.

Tm run.

P

Speed run @6:49 pace.

Ran river @7:02 pace.

Ran the river and snake river landing @ 7:05 pace.

Ran around the river.

Ran with track team 6:50 pace.

Ran around the river in the sun 6:52 pace.

ran river loops in the wind @7:10 pace.

Ran the river @ 7:00 pace.

Looped river twice in wind. 7:09 pace

Ran river loop in sunshine @7:02 pace.

ran river and freeman 7:04 pace.

;

Tm run.

Tm shake out run.

Looped river and freeman park @ 7:05 pace.

Looped river and snake river landing @ 7:24 pace.

Speed work out 6:38 pace.

Ran the river @ 7:09.

Ran freeman and river in wind @ 7:07 pace. First 4 miles @ 7:00 pace.

ran 3 with the track kids.

Rode 50 miles on road bike in Jackson Hole.

Looped the river in the wind.@ 7:19 pace

Ran in the sunshine around the river 7:01 pace.

ran the river tempo run @ 6:53.

ran freeman and river @ 7:10 pace.

Ran river @ 7:00 pace

speed work out at the track. warm up mile 6:36, sprinted 400, ran 400 mile 2 5:48, 3 5:54, 4 6:45, 5 5:37

ran river in sunshine 6:55 pace.

Shake out run on tm.

Ran the river, freeman, and srl @ 7:20 pace. Legs were tired, but the wind pushing me for the second half helped.

speed workout at track. sprinted 4 600's with 400 in between.

ran river

• ran the river, srl, and sunny side in 20+mph winds @ 7:29 pace.

ran in twin falls,  hills @ 7:07 pace.

Ran river 7:06 pace with wind.

Speed workout at track.

Ran river and srl at tempo pace of 6:50.

Long run around river and sunnyside @ 7:19 pace.

Ran river and freeman @ 7:25.

ran river and freeman @ 7:08 pace recovery run.

speed work out at track 6:49,5:33, 5:55, 6:09, cool down.

Shake out run.

Ran river, srl tempo runish 2 of the miles were at 6:50 the rest was slower 7:13 over all.

Long run around river, srl, and sunnyside 7:17 pace.

8 miles in missuola mt. Did hills in the trees. Beautiful.

Tempo run legs wanted to go! 6:49 pace in the sunshine and wind.

Strength run on tm 6:40, 1mile@ 6:16.

8 mile tempo run @6:47 pace 6:43, 6:28, 6:27, 6:33, 6:34, 6:40, 6:42, 6:48

Long run on rollers west of town. 7:08 pace legs felt good!

Ran the river and freeman @ 7:04 pace a shake out run before strength run on Tue.

Strenghth run on tm 4 1.5 @6:40 & 800's in between.

Ran tempo @ 6:50 pace.

Ran SRL loop @7:04 av pace

Ran Spokane river path @ 6:50 pace.

Strenghth run through srl @ 6:40 pace.

Ran the river @ 6:50 pace.

Ran eastside of river @ 7:08 pace. Legs were tired and sore.

ran  the river, SRL, and sunnyside. A bit windy and my legs didn't feel fast, but 7:27 that was pretty consistant. Another long run down. 

Ran river and freeman @ 6:58 pace. Legs felt good after long run yesterday.

Ran river easy run 7:28 pace.

Ran in Ponderosa state park forest and hills. 6:49ace.

Ran in mccall forest and hills 6:59 pace.

River 6:53 pace.

Long run around freeman, river srl, and sunnyside. 7:23 pace

Shake out around the river 7:00 pace.

Strength run 6:43 pace.

Ran tempo run @6:55 pace

Ran bone 2 back relay legs 2 & 7 sunnyside hill 41:66 going up 30 min comming down. Good day!

Ran outside Grand Teton nat. Park in late afternoon heat.

Ran outside of Grand Teton nat. Park tough run for first half, but second half was better.

Tempo run around the river @ 6:54 pace.

ran river, srl, and sunnyside @ 7:05 pace.

Ran sunnyside hill up three and down three @ 7:05 pace. training for hills in wolverine canyon.

Ran river and freeman @4:30 am before going to new orleans.

Ran tm in new orleans 6:40 strenghth run with incline upto 5.5.

Ran 4:30am in new orleans on St.Charles street with matt b and shannon.

Ran river and srl loop @ 6:50 pace. Nice tempo run.

Ran river and freeman.

Ran river @ 7:00 pace.

Shake out run 6:52 pace.

Ran mad marathon from wolverine canyon finished 3:19.

Ran river, first run after marathon. Nice easy shake out run.

Ran river loop @ 6:52 pace. Leggs feel good, but was not easy running yet.

Ran island park @ 6:52 pace.

Ran island park 5:49 pace.

Ran river and freeman @ 6:52 pace.

Ran river and srl at 6:52 pace.

Speed run around river with fast 800's 6:38 total pace.

Ran srl and river tempo run at 6:51 pace.

Long run in twin falls foot hills 7:01 pace.

Ran in twin falls 6:59 pace.

Speed run with 800 sprints 6:31 pace.

Ran a tempo run in twin falls foot hills. 6:41 pace.

Ran a fast 6 in twin falls 6:40.

Ran foothils in twin falls 7:27 pace. Latter rode 14 miles.

Ran the river @ 6:49 pace.

Ran river and srl with 800 speed bursts @ 6:41 pace.

Ran river loop @ 6:50 pace. Afternoon heat run getting ready for GTR on friday.

GT relay these were my first three legs on a 6 man ultra team tough as nails 2. The team took 1st place as an ultra and 2nd place overall. We finished in 23 hours!

5.66 @ 6:50 pace

6.50 @ 6:19 pace

4.18 @ 7:34

GT relay 3 miles 7:33.

5.25 @ 7:26

3.65 @ 7:00 pace

Ran a shake out run around river, legs are still tinght from GTR. 7:26 pace.

Ran the river and srl to push my mileage. Ran 2 miles with alana wells, fun to chat with her. 7:16 pace

Ran tempo run around river in the heat @ 6:53 pace.

Ran country road by new sweden school@ 7:00 pace.

Ran river, srl, and sunny side legs are still comming back from last weekend. 7:05 pace.

Ran river loop and freeman @ 6:53 pace. Legs felt good for the fist time simce GTR.

Ran river and srl @ 7:10 pace nice and easy run, up to 60 + miles in 6 days.

Ran river and srl, legs felt good after a day off. 6:55 pace

Ran the river, srl, and sunnyside @ 6:58 pace. Legs are good staying focused 60 miles+ rather than speed.

Ran river and srl, legs were heavy and tight. 7:11 pace.

Ran a long run river srl and sunnyside @ 7:06 pace. Legs felt good. Glad i didn't have to run a full today.

Looped river and freeman park. Legs were heavy and tired, but managed some speed miles @ 6:40 pace. Slowed the last 2 mile to 6:55 pace.

Ran the river, srl, and sunnyside. Legs felt good after a day of rest. 7:08 pace

Ran river, srl, and sunnyside, legs struggled @ 7:15 pace.

Ran river loop, legs still adjusting to being at work again. 7:03 pace.

Ran river, srl, and sunnyside. Had to cut run short due to shin issues. 7:14 pace.

Ran river loop, shine was better. 7:03 pace.

Ran the river and srl. shin still tight and sore. 7:14 pace.

Ran river @ 6:57 pace. Shin and ankle are better, a bit swollen still.

Ran river and srl, shin and ankle feel better. 6:50 pace

Ran river, srl,and sunnyside shin and ankle were felt but not too bad. Had a 6:57 pace for the first 15 miles slowed up on last 3 to end with 7:01 overall. Hopefully Layton race in 2 weeks feels this good!

Ran river loop @ 7:18 pace. Good shake out run after long run on sunday.

ran rive and srl @ 6:59 pace. Felt shin and ankle on the way back.

Ran in island park, beautiful fall colors and rolling hills. 7:01 pace.

Ran river loop in late afternoon shake out run. @ 6:56 pace

Ran river loop, shin and ankle feel good 7:03 pace.

Cold Rain, lightning, wind, and bugs. Ran well the first 16 miles, legs died after that and the last 10 were a struggle. I finished and now know what happens when you have a bad run day at marathon. On to the next.

Ran river loop, first run after marathon. Legs felt good, 6:56 pace.Thinking about friends running St. george this weekend. Go I.F. Runners.

Ran the river loop @ 6:51 pace. Glad friends did so well in St. George.

Morning run around the river. 7:09 pace.

Ran river and srl @ 6:56 pace. Legs feel good after some time off.

Ran river loop, cool morning run. 6:59 pace

Ran river loop @ 6:50 pace.

Ran river loop @6:44 pace. Nice fall afternoon run.

Ran river loop @ 6:50 pace.

ran river loop @ 6:48 pace.

Ran east side of river. 6:52 pace

Ran river loop, cool, windy run 7:06.

Ran river to the museum in the morning. 7:06 pace.

Ran river and srl. 6:46 pace

ran in twin falls. 6:50 pace

TM run.

ran river loop 7:04 pace.

ran river loop 7:01 pace

ran river and srl 7:07 pace.

tm

tm run

ran river loop 6:58 pace.

ran river loop 6:59 pace.

tm run and bike ride.

river loop 7;03 pace.

tm

tm run

tm run