I can’t remember the last time I presented in front of a big crowd so this should be quite interesting. I do know I’m very excited to do it especially because I’ll be talking about Windows Azure, a technology that I have grown pretty close to over the last year.

Today, I’ll be working on the presentation itself. Though I’ll be the primary presenter, principal consultant Seth Crichton will be presenting the “business” part of the kick off. I’ll be covering the high level, technical topics.

So far, at least 20 people are attending.

To learn more about this, visit http://www.denverazure.com/events

• First run since… like last week, I think.
• Felt pretty good at this slower pace (9:08) and heart rate shows it
• Gusts were probably up to 40 mph
• Experimented with chocolate soy milk in my bottle.  liked it.

• Felt tired and heavy today
• Mostly went off of perceived effort and hardly looked at the watch
• Went ‘reverse’ on this route so that I get the long, big hill at the end (~ mi 4.5 and about 110 ft gain over the next 2 mi.. about 1.04% incline)
• Just plugged through this run… didn’t really bonk…just felt tired. Both calves were a little tight but loosened up towards the end
• Got a little stronger towards the end and ran the big hill pretty well
• Good base run for me… heart rate averaged out at 158 bpm

Total: 6 mi total, 47:53, 160 bpm

• Tempo splits: 7:54, 7:47, 7:40, 7:34, 7:13
• Felt friggin awesome today.. HR was right on the money.. Even held sub 160 HR for the first couple of miles.  Could’ve gone another couple miles at this pace.
• 0% incline though … but I wanted the surface even so I could work on my form. I’ll probably do hills on Thursday
• This is crazy… I haven’t lost that much weight and I’m really getting back into the kick of things (pun intended).
• 12 mi run yesteday had no negative effects on today’s run

• Balked on doing a long run yesterday morning and didn’t get a chance to actually do it in the afternoon, so used today as my long run
• Kept effort as easy as possible which resulted in mostly sub 150 bpm HR
• Goal was to keep HR down and to go for 2 hours
• Wanted to push for 13 and could’ve done relatively easily but just decided it to call it a run at 12.50
• Nice breezy day, wore my new Nathan hydra (two 10 oz bottles)
• Initial route I wanted to take was to run 112th all the way to DIA but boonie dogs put a little scare into me… i must’ve heard about 4 different barks passing by one house so I turned around knowing these houses do not usually have closed gates or fences…glad i did, when I looked back, so a couple of dogs out on the road where i was just at staring down at me.
• Good, safe long routes in my area are so damn challenging to find
• Overall, I feel good about this run… I threw pace out of the window and focues on HR and felt really good for most of the run

• Thoroughly enjoyed this run with my wife… and what’s more is she did awesome. She ran just under 5 mi today…impressed and very proud of her!
• I ran with her but did some of my own runs while she took walk breaks
• I did a lot of strides today.. hit some 6:30′s and a lot of low 7′s.  Felt great.
• HR was very low… this was low intensity but will be great leading up to my long run tomorrow. I’m thinking between 13 and 16 mi tomorrow.. but we’ll see.
• Got a brand new Nathan hydration pack using a Groupon…so I’m dying to use it

1.86 mi warmup, 16:39, 166 bpm
http://connect.garmin.com/activity/73556713

3 mi tempo, -splits: 7:48, 7:46, 7:35, 168 bpm, windy
Campus M.S. Track
http://connect.garmin.com/activity/73556705

2.35 mi cooldown, 21:31, 162 bpm
http://connect.garmin.com/activity/73556699

• Bah… weather looked super nice on paper but very windy.  chilly.
  Ended up layering up on top plus gloves
• No nag from the shins… about what I expected that I’d be fine by today
• Hit the tempo fairly conservatively…so I’d consider this more of a mild-to-medium tempo.. which is also evident from the 168 ahr.
  Definitely felt good out there… but not the most fun thing with the wind… but I figured it was just part of the resistance/tempo training for today
• Slower than my tempo from last Thursday but I’m okay with that… just trying to judge the proper efforts for these runs and still have some left to actually make it back to the office
• Tacked on extra mileage on the warmup (jog to the track) and the cooldown (jog back to the office) to get this closer to a 7 mi run.  Apparently, I miscalculated… stupid brain.

• Not much of a running day
• Just trying to take it easy and allow my shins to heal up
• Did some quad extensions,, then stretched for about 10 min

800m (3:15, 3:17), 400m (1:33)
Campus M.S. Track
http://connect.garmin.com/activity/73242758

9.54 mi total

• Not such a great running day despite the mileage
• Felt sluggish early this morning and felt the same way again when I went out for intervals
• Not a whole lot in the tank by the time I got to the track.  Only did two 800′s and converted the last one to a 400… not super fast either
• I’m finally admitting that both my tibia’s hurt a little bit… but more so my left one.  Just too much pounding from the last 2 weeks.  When I squat and put weight on the left one, it hurts… the right one is much better.  Going to have to take tomorrow very lightly…and considering just DNRing it
• I think my acute injury was a huge factor in today’s intervals
• I hate weather reports… they should be called “weather lottery”… just can’t trust these things.  It reported upper 50′s… riiight. more like low 40′s with a ton of wind.  forgot gloves again…so that sucked.  So, I tucked my hands into my sleeves..so I had no clue what my pace was heading out and back from the track (1.7 mi each way)… it was kind of nice not knowing… whatever.. I still like to know.
• LOL 17.6 mi already on the week and it’s only Tuesday…

• Beautiful day and good overall effort…hills seem easier these days
• Heartrate was pretty good again today
• DTC Pkwy traffic killed my time… average moving pace was 8:21
• Mild bonk between 5 and 6 miles… mostly because of the uphill (100 ft ascent over the mile)
• Mile splits – 8:33, 8:26, 8:25, 8:18, 8:21, 8:36, 8:18, 9:13
• Breathing was okay… the good rhtyhm of it came and went a few times
• Misjudged this route…for some reason, I thought it was only 7 mi.
• Compression socky time