Gray's attempt at tracking :-)

Out in Vernal with a little more elevation.  Ran a very nice hard tempo run.  Felt very good running.  Tested out the cwx tights and really liked them. 

Ran a good 6 mile recovery run this morning indoors on the treadmill.  

Did a good run down on the river this morning.  Ran 9 miles staying at a faster tempo.  Was the first that my knee hasn't hurt during a run so was very excited.  Am really starting to like the Brooks pure cadence i've been running in.  Ran an extra 4 in the evening just to get out for a couple extra. 

Decided to run a hard hill workout today.  Knee is still feeling good.  Ran up Sunnyside.  Cementery to Dump in 43 min so not to bad and then just let gravity do its thing on the way down.  Was the first I've ran that not with a group.  Definately harder by yourself but was good for the mental training.  Ran in Asics Neo's

This was an easy run late at night putting the Easter Eggs out!.  Felt good though and had a really good time.  :-)

Ran this run in the chilly morning out with Jeff.  Kept the pace moderate with a few pushes.  Took me about 7 miles to actually get warmend up but once I warmed up I was feeling pretty good.  Always good to have someone to run with and we saw tons of people out!  Starting to feel a little more confident in my knee.  

Was able to squeeze in a good six mile run before Easter Dinner.  Felt great to get out and run comfortably in shorts and a t-shirt.  Threw in a couple short hill sprints for good measure and found my mile repeat course for  Thursday!  all in all a good day.

Got to go out in the warm weather.  Trying to just get some early miles in.  Felt very good.  Was running much of it without watching the gps and going more off how I felt and i ended up running a bit faster than I had planned.  Stomach felt a little unpleasant after, Going to keep playing with different nutrition options and see if i can keep the empty stomach feeling away on the longer harder runs.  

Did a 10k at about 5:45 pace over to the gym and followed it up with an hour of lifting.  Had planned on doing some hill work but actually felt really good to get out and test the speed out a little bit.  Legs were feeling pretty good. 

Easy mileage with the group run.  Nice to get out though!

Was one of those days that I picked the exact wrong time to run.  Left just about the time the rain started which turned into snow and things cleared up about 30min after I finished.  That aside I felt great on the run.  Was feeling really powerful until I started to freeze.   Make me excited for some warmer temps... 

Went out on my last harder run before Robie this weekend.  Did a nice hill workout.  Felt really good on the run.  Had been fighting knee pain on the down hill but opened up a little bit and went with a faster tempo on the down and I didn't have any pain so that was really encouraging.  It was a bit windy but heck, when isn't it in Idaho. 

Ran an easy run inside on the treadmill.  Felt pretty good.  Hope the heat in Boise decides to be nice.

Easy 4 before the race

Was the first year running Robie.  Had a blast!  The day ended up being pretty hot but I made sure to be on top of the liquids and ate my normal heavy load of gels which seemed to keep the heat as a none factor. (I did get a pretty awesome tan :-)  Started the race pretty conservative knowing what was ahead but was feeling good pretty early and decided to push my own pace beyond the planned a little.  Hit the climb in fourth, was thinking I was in sixth or seventh, and held my position up the climb to the summit while the three in front jockeyed for positon.  Felt really good until the last half mile to the summit but thats to be expected.  Luckily there was a good turn out of people cheering which helped push me to the ascent.  On the ascent I let gravity do its job and ran probably my best down hill miles for sometime.  Felt like I was being very efficent using all the turns to my advantage.  Finally all that playing like im a race car driver had some practical use!  Picked up two spots by mile 10.5 or so and then tried to close the gap on the lead runner but I didn't have much more to give and he was running strong.  I finished strong and felt great after the race.  My knee was acting up a bit and was very tight after but a good post-race massage and a few beers while soaking in the creek helped considerably. 

Did a nice 6 mile run on some pretty sore legs.  All in all still feeling good though.  

Ran a hard 5k repeat.  Probably should have stayed a little more lo-key but was feeling really good. 

Decided that the wind stunk today and jumped on the treadmill...... Forgot that the treadmill isn't exactly amazing either. 

Headed out after church for an easy 6.  Weather was really nice and the legs aren't feeling to bad :-)  Starting to get anxious for Ogden! 

Great run this morning.  So glad Jeff came out to get me going and get me off to a great start and it wasa pleasant surprise to run into Marlin out on the trail!  Felt pretty good throughout the run.  Knees were getting a bit sore in the last 3 miles or so but I was able to pick up the pace for the last 10k which felt really good.  Feel good now after the run. 

Good easy paced run on the treadmill to get the legs loosened back up :-)

Did 400m repeats this morning with the stores speed day.  Felt pretty good on these.  Did 10 400's in all and then warm up and cool down.  First three were at 110sec then dropped it to 107 for the remaining.  Legs feeling pretty good.  Loved my cwx tights on the track.  

Had a great time over the weekend down at Ogden.   A very good race and a beautiful course.  It was really fun to connect with some of the top runners from that area and see an old friend in Seth testing out a new Altra prototype.  The race start was a great temp and I felt really good all the way through the half coming through in just 1:15:27 in fourth.  Hit my hard part of the race around mile 14-16.  Found a good second wind after going over the dam and held that through the mouth of the canyon.  Felt like I ran the race a lot off of feeling and then was able to mentally hang tough in the last couple miles.    Did find out that the Musha is probably just a bit shy of how much shoe I feel the most comfortable in.  Feet were hurting pretty bad.  Felt good at the half though so they will for sure see some more halfs to come.  

Great race!  Had a very good time at this race.  The course had a good amount of up and down in it which made for a very good workout and everyone seemed to have a good time.  Look forward to seeing this one grow.  Caught a couple extra miles after the race to help compensate for the BBCue later in the day :-)

Ran 7 easy miles and then hit the gym.  Not bad for an evening workout.

Had a great track workout this morning. Some 600 meter repeats!  Hard but very satisfying.  Right knee is still feeling pretty sore but it is getting better. 

Did a solid 7.5 in the morning at an easier pace.  Trying to get my calfs loosened back up from the Boise Half Iron.  Feeling pretty good, just really tight. 

Added about 3.5 or so running with Team Jess helping to get them all trained up for the Pocatello Half.  They are all running really well!  Most of the mileage was running between group members and was at a faster pace.  Felt good.  Trying out a new pair of Scott running shoes.  Like them so far .

Great track workout this morning.  Did some 200 repeats at about 32-33 seconds.  Felt nice to switch things up a bit from the longer mileage.  Calfs still tight.  Hope to catch a second run but it may not happen. 

7 good miles with Nate in the evening.  Glad his calf is feeling better!

Ran a good track workout this morning.  Legs were feeling a bit dreary but a good workout none the less.  Hope to grab a longer run tonight when the legs a more awake !

Ran some easy miles this morning through the neighbor hood.  Felt pretty good.  A little stiff from the race this past weekend in the knee but loosened up nicely :-)
)

Did a hard hill climb today.  Feeling a bit sluggish and some knee pain.

Nice solid 10 mile run today.  Felt really good other than the knee hurting pretty bad.  Is a bit frustrating. 

Went out in the evening when it was a bit cooler.  Was expecting to do an easy 5 mile run but there were a bunch of neighborhood parties going on and tons of people out so i let myself get excited and did a 5 mile tempo at about a 5:43 pace.  Felt pretty good 

Went out for a solid 6.5 mile run on Sunnyside.  

Ran a good hill workout before the bears game and then did an easy 3 miles in the evening.  Felt pretty good on both.

Went out for a longer run around 4.  Temp was warmer but the wind cooled it down a bit.   Felt a bit sluggish in parts but overall ran strong through the run.  Was pretty wipped out after though. 

Did some easy miles around the neighborhood this morning.  Nothing hard but enough to get me moving.  Felt a little tightness in my Left IT but rolled out and feeling ok.  Yoga tonight should help.