Time trial - 3 miles in 20:34 on the treadmill

Was feeling pretty apathetic going in to today's workout so I decided I needed to challenge myself. Was hoping to be able to do the 3 in 20 minutes flat, but I'm just not there yet.

3 miles, 1/2 mile cool down, 20:34, treadmill, Vomero shoes

Listened to the latest Andy Stanley leadership podcast on keeping the vision in front of you and the people you're leading. I've been thinking a lot about the new role I'm transitioning to and how much works needs to be done...but also about the huge opportunity. My vision is still developing for the role and for our region, but I'm thinking about it five years out. What could happen? 

Now, I just need a vision for my running. A goal and/or a race to build towards...

Treadmill - 5 miles in 44:00

Run felt great on the Woodway. Listened to another episode of TWIG. Not long until you can hold your phone up and identify anything...people, places, etc. Pondering the ramifications, both positive and negative. Has anyone put Google on the list for anti-Christ candidates yet?

5 miles, 44 minutes, 1/2 mile cool down, Pegasus shoes

Time trial - 3 miles in 21:00 on the treadmill

Put myself to the test. Wanted to see if I could do 7 min/mile pace for 3. The answer is yes, but barely...

3 miles, treadmill, 21:00, 1/2 mile cool down, Pegasus shoes

Need to up the mileage a little bit for my next run. Unfortunately, it's probably going to have to be on the treadmill. Snow/rain are in the forecast almost every day for the next week.

Treadmill - 3 miles in 25:00

Not much to say about this one...

3 miles, treadmill, 25:00, Pegasus shoes

Treadmill - 3 miles in 25:30

Okay, gotten behind on updating the posts.

Got in my first run in almost two weeks on the treadmill at Snap...

3 miles, 25:30, 1/4 mile cool down, Vomero shoes

Was watching the closed captioning on the TV and Comedy Central was on. A guy I recognized, but couldn't place, was doing a bit about Hot Pockets. I started laughing out loud just reading the captioning. Found out later it was Jim Gaffigan.

One thing he said was something like "You never eat a hot pocket and, upon finishing, say 'I'm so glad I did that!' I think it's exactly the opposite with running. I've never gotten done with a run and said "I wish I hadn't of done that!" I think Nike did an ad like that at some point. If you know of where it is online, please point me towards it!

Jokes.com
Jim Gaffigan - Hot Pocket!
comedians.comedycentral.com
Joke of the Day Stand-Up Comedy Free Online Games

Thanksgiving run - 6 miles

5.8 miles, Bull Mountain, unknown time, Vomero shoes

The last song I listed to on my run...

I waited patiently for the LORD; and he inclined unto me, and heard my cry.

He brought me up also out of an horrible pit, out of the miry clay,
and set my feet upon a rock, and established my goings.
And he hath put a new song in my mouth, even praise unto our God:
many shall see it, and fear, and shall trust in the LORD.

Psalm 40:1-3

Thank you, Lord, for setting my feet upon The Rock.

Treadmill - 4 miles in 35:00 + 2 x .5 mile speed work in 6:30

Drove down to Snap in the middle of our late fall snow storm. Slush bomb. Would have made for a wild OSU/WSU football game yesterday if the system had come in 24 hours earlier. Beavs won and so did the Ducks, setting up the first Civil War in history where the winner goes to the Rose Bowl. Too bad it's at Autzen.

Needed to mix up the workout just a little bit. I always remember how much speed work helped, so I tried one today...modest though it might be.

4 mile warm-up in 35:00, 1/4 mile cool down
.5 mile in 3:15, 1/4 mile cool down
.5 mile in 3:15 1/2 mile cool down
Pegasus shoes

Listened to this week's episode of twig while on the tread. Cloud computing and the future of computers/media/tech fascinate me, especially since I said yes to the Operations role I'm transitioning into next year. Obvious, but Google is doing some incredibly innovative stuff. I've started using the Chrome browser - simple and speedy as advertised. I'm beginning to comprehend a future where the browser is pretty much all we need. Thus, the Chrome OS.

But back to running...I need to get back outdoors and get a long run in. We'll see if that can be made a reality later this week.

Treadmill - 4 miles in 34:30

I've got to get outside for a longer run soon. Treadmill just isn't doing it for me. Good news is that the cold (or two?) of the last two and a half weeks is just about 100% gone.

4 miles, 34:30, 1/2 mile cool down, Pegasus shoes

Time to do mix it up as to avoid the "Postman's Body Syndrome".

Treadmill - 4 miles in 35:00

Still battling a cold. Hopefully I'm on the tail end so I can get back to a routine. Last three weeks have all been out of the normal with stuff on the work schedule, too.

4 miles, 1/2 mile cool down walk, treadmill, 35:00, Vomero shoes

Listened to a random mix that had a couple of Snow Patrol songs come on. I love their new greatest hits album cover. I had an idea that was similar to it (though not so elegantly executed) for a work project a few years ago that never came to fruition. Maybe it's time to resurrect that project and borrow from this one...

Treadmill - 4 miles in 34:30

Was able to get a run in today after almost a week off due to sickness and a busy schedule at a conference. Lost a little momentum and need to work extra hard to build some back-to-back days up again. Still feeling the effects of a cold.

4 miles, treadmill, 34:30, 1/4 mile cool down, Pegasus shoes

Listened to the latest TWIG podcast while running.

Treadmill - 3 miles in 24:30

Having to back date this. Got a little bit sick late last week and struggled to even do a few miles on the tread at Snap.

3 miles, 24:30, 1/4 mile cool down, Vomero Shoes

The Covered Bridge

It's funny that I can point to the exact moment my running career began. Over spring break my freshman year at OSU I realized that organized sports were no longer going to keep me in shape, an epiphany based largely on my (frosh 15?) weight gain. I noticed an old pair of Saucony running shoes in my closet from my one year doing cross country in 8th grade. They were at least a half size too small, but the first day back in Corvallis after the break I decided to start running.

I woke up early that first day back so I would have plenty of time to spare before my 9 am class. Laced up the too-small Saucony's and headed out the door of Finley Hall. I didn't even know where I was going, but figured worst case I'd have to do an out-and-back. As I went, I realized the exercise was a side benefit of being outside and getting to go to parts of Corvallis previously unknown to me. I eventually ended up finding Campus Way and ran back through the covered bridge. From that moment on I was hooked. Probably did that route or similar, coming back through the covered bridge well over a 100 times while in Corvallis.

That first week after spring break I ran/walked every day. Probably logged 30+ miles. Ran 2 more days the next week and by this time was running the whole time. Amazing how fast I improved at the age of 18. Predictably got a running injury (that now eludes me as to what exactly it was - from the shoes?) that sidelined me for a few days, but the die had been cast: I was a runner.

Treadmill - 3 miles in 23:00

Got a referral bonus when my friend Jack joined Snap today. One month tacked on to our membership. Takes us through July '10.

3 miles, 23:00, treadmill, 1/4 mile cool down, Vomero shoes

Had a ministry brainstorm while I was on the tread. Veiled summary: evangelism, blogging, and a starting point rather than an ending point. Need to do some research and see if anyone has already done the same thing or similar.

Merman loop - 5 miles in 44:50

Pretty cold today. Rain/snow held off and was able to get an outdoor run in between morning and afternoon on campus.

5 miles, Merman loop, 44:50 door to door, Vomero shoes

The telltale sign of a good running song is that it makes you want to run faster than your training schedule would permit. Had several of those come on the shuffle today including this one...

Treadmill - 3 miles in 26:30

Needed to get to the gym after six hours of meetings, planning, and prepping at Starbucks. 90% done on my talk and accompanying seminar for our New Staff on Thursday.

Felt pretty good after my longest run in a while yesterday.

3 miles, 26:30, treadmill, Pegasus shoes

Lots more treadmill runs coming up by the looks of the weather forecast.

Rec Center Loop - 7 miles in 64:20

The nice thing about long runs is that you go out with out feeling the need to push it. You have to focus on getting in a rhythm and letting the miles come to you. This makes for a relaxing run where the mind can wander.

Reason #1 to like running: the ideation that takes place on the road. I had been carrying a little bit of stress due to my schedule and responsibilities over the next several weeks. Over the course of the run, I was able to almost entirely plan a talk I need to give this week. Double stress relief.

7 miles, Rec Center loop, 64:20, Pegasus shoes

Felt pretty good on the run today. Nice, cool fall weather. Around 53 degrees.

Today's ambition - Shamrock Run

At the end of my sophomore year in college I ran the River City Distance classic, which was the descendant of the Cascade Run Off. It was a 15k and I had a goal of running it under an hour. I came in at 63 minutes, but I always thought it would be awesome to come back and run it under an hour. Haven't run it since.

In the meantime, the River City Distance Classic went under and got absorbed into the Shamrock Run, a popular 5k and 8k in March. I'm trying to figure out if there is anyway I could make a go of it this year. Pullman winters, especially like the last couple, would mean a lot of hours on the treadmill. Maybe make a decision soon after New Year's.

The 15k route is pretty awesome. Lots of uphill into the Portland West Hills, then all cruising down hill the last 4 miles. Someday I'd love to hit that hour goal. Probably don't have too much longer before that would get real difficult.

Treadmill - 2 miles in 17:00

Weights, then an easy recovery run on the Woodway tonight at Snap.

2 miles, 17 minutes, 1/4 mile cool down walk, Vomero shoes

Listened to a random mix on the shuffle. Thinking about doing a 7 mile run/walk tomorrow.

Merman loop - 5 miles in 45:02

Had to go extra hard to squeeze the run in after being on campus but before having to watch Natasha while Sam took Wes to the doctor. This blog is almost too motivating. Don't want to take a day off.

5 miles, Merman loop, 45:02 door to door, Vomero shoes

Ideal weather today, too. Mostly cloudy and 55 degrees. Felt pretty good for being the third day in a row of running.

Listened to the last talk in Tim Keller's "The Prodigal God" series. Blew my mind with insight into Luke 15 that was so obvious but that I had never heard before related to the older brother.

I've got soul but I'm not a solider

A couple years ago I heard The Killers song "All these things that I've done" for the first time and immediately knew it was going to be one of my favorite songs to run to. Months later I'm watching TV and this add comes on. Bittersweet having one of your favorite songs turned into a commercial, but I loved the treatment Nike gave it. Was planning on a recovery day today, but this kind of makes me want to get out the door and...just do it.

Treadmill - 3 miles in 25:30

Got a workout in down at Snap Fitness this morning before heading over to campus and then up to EWU to speak tonight. Hadn't run back-to-back days for quite a while. Legs definitely felt a little heavy.

3 miles, Snap treadmill, 25:30, .5 mile cool down walk, Vomero shoes

Listened to #5 in "The Prodigal God" series by Tim Keller.

3:10:00

Don't know if I'll ever have the commitment to make it happen, but that is still the number for another year. After next year it drops 5 minutes to 3:15 (which is still 7:26/mile pace).

Merman loop - 5 miles in 48:33

First run down...at least since I started this blog a couple hours ago. I think I now know my favorite running temperature: 56 degrees F.

Had a great run.Only had to walk up Larry St and the cool down walking down my street. For the record:
5 miles, Merman loop, 48:33 door to door, Pegasus shoes

Listened to a podcast for most of the run.

Thought of a couple goals: do the loop in under 40 minutes, do it without walking (if you're not from Pullman you know the challenge in this). Either one of these would be great, though one will probably produce the other in short order. Time frame? How about before we leave for Christmas. That gives me about two months.

101 kicks in the butt

I was just about to head out the door for a run and, for some added motivation, was looking around the Runner's World website. Fortunately, they have a link titled "motivation", so I clicked there and came across an article called "101 kicks in the butt". Here is number 1 on the list:

1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?

Okay. Blog created. Now for the part where I run and post my mileage...