Mudder's Breakfast

Great run at the #spearfishcanyon #spearfishhalfmarathon beautiful scenery, great course, perfect weather, excellent organization. Outstanding job #northernhillscasa premiere #halfmarathon. @visitspearfish @southdakota (at Spearfish Canyon)

One more taper run before the #spearfishhalfmarathon finished 3.5 miles today in 30m13s. #runningmedals #dontquit #skechersgorun #5k #halfmarathon #nevergiveup @skechersperformance (at Cheyenne, Wyoming)

A short morning run. #tapering for the #spearfishhalfmarathon race on July 8. 3.51 mi/34m34s slow pace but getting miles under my feet. #dontquit #nevergiveup #trainingday #skechersgorun (at Wyoming State Capitol)

Lite run on hump day. Reached 50 miles this month. #skechersgorun #dontquit #nevergiveup #trainingday #c25k #couch25k #runningincheyenne #oldschoolhiphop (at Cheyenne, Wyoming)

Started off with the goal of running for one hour. Met my goal on #10ktuesday but didn't quite have the sub 9 min pace I wanted. I'd like to set a PR during the Spearfish Half so I must keep pressing on. #c25k #couch25k #10k #spearfishhalfmarathon #trainingday #nevergiveup #dontquit #skechersgorun (at Cheyenne, Wyoming)

Making small improvements baby step style. #thankfulthursday #c25k #couch25k #nevergiveup #dontquit #running (at Cheyenne, Wyoming)

#running with some old school west coast hip hop on #2fertuesday (at Cheyenne, Wyoming)

Nice and easy #5k on #moremilesmonday (at Cheyenne, Wyoming)

Running with a little Snoop Dogg, Dre, Ton-loc. Eminem, Vanilla Ice, Ennio Morricone, Young MC, and Bee Gees. Kicking in a little tempo and incline #5kfriday

Post drill run. Took two days off to rest. It was mildly effective. Tip: when getting in longer runs keep your shoulders relax and pay close attention to your breathing. If you cannot keep a conversation slow down your pace and/or shorten your stride. Remember, the goal is to get miles under your feet. #justdoitsunday #10k #c25k #couch25k #dontquit (at 153rd Airlift Wing)

#10ktuesday ended with some lightning and 1k short of my goal today. My feet are in some pain and are in need of an Epsom salt soak. #higharches #planterfasciitis Tip: start of slower than you think you should for the first five minutes. #c25k #couchto5k (at Cheyenne, Wyoming)

Small hill training on a Monday #moremilesmonday Tip: try to keep a steady pace (160 steps) for 5 minutes increase to 165 or 170 for 30 minutes then back down to 160. If you are out of breath, decrease the length of your stride. If necessary. Take a short minute walking break every 15 minutes. #c25k #couchto5k (at Cheyenne, Wyoming)

Another shot captured at the 2017 Honoring Tradition Leading Change event in Cheyenne. What a great group of 1st responders from #laramiecountyfiredistrict2 #poudrefireauthority #lovelandfirerescueauthority #cheyennefirerescue #trilakesmonument and #wyomingairguard @townofmonument #firefighters #firstresponders #ilovemyjob #publicaffairs (at Cheyenne, Wyoming)

#siestasunday for me after working and running this weekend. I'm taking my dig for a walk to stretch my legs and enjoy the cool evening air of Cheyenne. Tip: training is good but your body needs rest. Lack of motivation and a fatigued body are different. #c25k #couchto5k (at Storey Gym)

Just finished my #6ksaturday and man was it hot. Tip: swing your arms as much as you can from front to back. Swinging to the sides creates a twist and takes away some of your forward momentum. Remember to strive for miles under your feet this month and keep hydrated. (at Wyoming State Capitol)

Starting my month of training up to the #firecracker5k. I'll be posting a new pic and tip daily. Posted 5.03k at 29:50. Tip: breath in through your nose for 1 minute each 1k to keep yourself opened up and help keep better posture. #5kfriday #c25k #couchto5k (at Cheyenne, Wyoming)

Unless I get access to a pool closer to where I live, I will delay my triathlon career.