Philippians 4:13

Don't you hate those unscheduled events that mess up your day. That's a great pace for such a hot afternoon. Nice work Jeff.

Thanks. Nice mileage last week! You are looking ready to go for your Tri and Poky! Did you get my note on your blog last week about Poky? I am thinking of running it rather than Salmon due to travel considerations and separation time from TCM. Would you be up for some company? Which would you run if you were in my shoes?

No I didn't get your note. I lost/discarded several incoming mail messages because of maintenance on our mail filter configuration changes we made so I didn't get anyone's replied comments for the last three days last week. I mentioned this in my Blog on Saturday. But everything is fine now.

If I were in your shoes I would run the half marathon at Pocatello and run the Salmon marathon, because your going to be running Twin Cities, and the Salmon course is more similar too the Twin Cities course. That's what I would do. One advantage of Salmon over Poky is it's a faster course.

You don't want to beat your quads up at Poky. Twin Cities is flat so I would run a marathon before Twin Cities that's more flat. I know for a fact when I ran the California Marathon last year that was completely flat, I wish I would have trained more long runs just running a flat course. I didn't think it would make a difference but it did.

But if you decide to run Poky your welcome to stay at my house.

I'm going to try and average a 5:50 pace the first half a Poky then see whats left for the second hilly portion of the course.

Jeff did you get a comp entry for the Salmon Marathon? It sure does look like it could be a fast course. I wonder what the registered numbers are for it now.

Yeah, I did get a comp. Last time I checked, there are 145 registered runners...a couple of faster runners from Boise and the 3rd place finisher from TDM are the only other "faster" runners I see so far (all 3hr+ finishers).

Thanks for the input. If I were to run Poky, I would run the first half easy (1:20ish) then hit the second half as if I were at TCM since the second half is rolling just like TCM. Otherwise, I would hit the Poky HM course at a TCM pace (5:45-5:55).

Just another thought I had. If your wanting to do a peak performance at Twin Cities I wouldn't try to do a marathon hard before that, because you want to peak at the right time for that one. My goal was try to peak for the Pocatello Marathon, and that's why I haven't done any races lately, because I wanted to be at my top performance. Although I'm doing the Pocatello Triathlon on August 9th.

If you want I would run the Salmon marathon with you, (if you decide to run it), as a training run, but during the run I could pace you at your marathon pace for 10 miles or 13 miles or something to get you ready for Twin Cities. I should by recovered by then from the Poky Marathon.

If I run either, they will be essentially training runs, not going for TCM marathon pace (5:55) for the entire run. I would target about a 2:48 at either race (6:18 pace) to have a good long supported training run. I am running a HM this weekend and hope to hit near TCM MP and if I run Poky HM, it would be great rolling hill training that I would target that pace as well.

Thanks for the offer to run Salmon with me...I might take you up on that (and I have a hotel room reserved, I actually have 2 rooms depending if my family comes with me).

Jeff - Hard decisions we have to make on what pace and what races to run. My goal at Poky Marathon is 2:40. With the rolling hills that's not going to be easy.

But my favorite part of the course is the rolling hills when you first enter Inkom. I really don't care for the Rapid Creek downhill first half.