Psalm 91:1 NKJV He who dwells in the secret place

Weather was awful this morning.  After a fresh snowfall last night the Temperature was 18 degrees with the 25 to 30 mph winds.  I still ran outside fighting the wind.  I ran 7.3 miles at a very easy 7:30 pace in 54:48.  Foot/achillies whatever you want to label it as is sore.   I believe I'll only do 4 miles tomorrow.

This morning I felt weak and tired.  Didn't eat much last night.  I think being up for almost 40 hours straight during my daughter's hospital appointment showed the affects last night.  But I ran!  Rather than run 4 miles like I was going to the foot felt good and I ran 9.22 miles at an overall 7:22 pace in 1:08.  I wanted to keep my pace around 7:40 and 7:25 so I was little faster than I wanted to be, but the foot felt fine.

 Very strong wind this morning with snow coming down.  I did the Satterfield hill loop.  I can tell I've lost a step on going up hills.  I will have to get that back when I get totally healthy.

This morning Barry and I started at the top of  the Pocatello marathon course and ran down the backside toward Pocatello Creek Rd.  After a warm-up mile we mixed in a few faster miles (6:28, 6:28, 6:26)  these felt very easy and slow so that was a great sign.  We were also running in a 15-25mph wind with snow so I was pleased with this lazy effort because I really wasn't pushing hard.  We ran over 9 miles of the run in a headwind.

Then I slowed down just to be cautious on my achillies.  I didn't want to go to fast.  My achillies felt fine the whole way.   I finished up the run with two faster miles on a flat area of the route (6:33, 6:27). Totals  11.20 mile at an overall 6:47 pace in 1:16.  

Tomorrow only 7 miles to been cautious and to continue the healing process.  Hey! I'll be over 50 miles this week!

I ran 8.32 miles at an overall 7:00 pace in 58:19 minutes with Barry today.  I went ahead of Barry and ran some faster miles but not too fast.  Faster mile splits (6:36, 6:48, 6:48, 636, 6:24).  I didn't want to push the achillies any faster again like yesterday to be on the cautious side.

Had to go to Idaho Falls for my girls soccer game and froze there while watching them play short-handed and lose.  Barry went with us to drop his scooter off for repair, but we were not able to, because the place no longer does the scooter repair.

Evening:

Ran and got a newspaper .3.

Ran an easy 3.1 on the home treadmill.  Did run the last mile under a 7 minute pace.  I should have taken the day-off ... but really 3 miles is taking the day-off.   Funny thing is I told my wife not to let me  run past a 5k distance on the treadmill.  If I did I wanted her to kill the power on the treadmill.  I got so involved with a movie I was watching that she did have to come and kill the power.  I can't be trusted :-)

It  seems my home treadmill affects my achillies more than anything. 

Ran 12.33 miles at an overall 7:09 pace in 1:28 on a very gorgeous morning.  Foot feels fine so far.  Ran the distance on a completely empty stomach.

After my morning devotion with my wife I ran 12.22 miles at an overall 7:13 pace in 1:28.   I was tired this morning from staying up almost till midnight watching the movie "Swing Vote".  I spent most of the night working on computers that I have at home that I'm fixing for individuals that have hired me to do so.

I decided to run a flat course today which I never seem to do for a whole run.  I did have a few small hilly areas but not much.  The foot seems to be okay.  With trying to get higher miles this week will see how it feels by Sunday.

I didn't do any miles under a 7 minute pace which is what I wanted.    I didn't do any pickups in the run at all.

Evening:

Ran .1 with my son making him run after his tee ball game.  He pounded the ball in his teeball game and he doesn't use the tee they pitch to him.

I had to work till 2am last night installing security patches on our Sun systems so when I got up for the run a little before 7am I was unmotivated and not in a pleasant mood.  With less than 5 hours of sleep and not too much sleep yesterday I was tired.

 I did run 14.52 miles at a 7:13 pace in 1:44.  I did the Satterfield loop but did some extra hills.  I wanted a good hilly workout to see how I could do feeling tired.  I like to push myself when tired because that gets you through the last 6 miles of a marathon.

I left the house this morning around 7:20am, and it was sprinkling a little but was 40 degrees and windy.  By the time I was in the 4th mile the rain was coming down heavy.  I wished I would have got out the door sooner.  I would have than missed at least most of the rain.  By mile 10 I was completely soaked, and all I was thinking about was drinking some coffee.

Finished the run at 12:11 miles at an overall 7:19 pace in 1:29.  I was very tired.  I think the reason behind that is I had only about 1500 calories worth of food yesterday and about 1800 the day before.  I haven't felt like eating because of the late work hours make me tired and not really that hungry.    

Barry and I this morning ran at the top of the Pocatello Marathon course down to Pocatello Creek Rd starting at 6am.  Barry wanted to do some tempo miles, and I wanted to make sure I was cautious doing them.  I decided to do a tinman tempo, but that would be right at Barry's tempo pace. That way I wouldn't push too hard.  We did a good warm-up mile then did (6:23, 6:20).   I was feeling good so I left Barry a bit and did

6:14 - downhill,
6:05 downhill most of the way,
5:45 flat surface very encouraging 

Then I slowed down and went back to find Barry and did the last splits slower.  Again I was being cautious (6:38, 6:45, 6:31, 6:34, 6:46, 6:55, 7:13)

Barry said he felt tired, sluggish and I reassured his confidence that this always happens when you taper.  I believe because your body is used to the higher miles that when it slows down it makes you feel tired.  But I told him he'll have race day magic for the SLC Half Marathon.

It really did feel good running sort of fast and being below a 6 minute mile.  I really felt emotional and thanked God for allowing me to do some faster miles and blessing my foot.  My foot doesn't hurt, but I can feel a little something, but nothing bad.

Finished at 13.1 at an overall 6:34 pace in 1:26.

 Not sure what to run tomorrow?

This morning Barry and I decided to start at Century High School and run the Pocatello Marathon course the opposite direction.  Barry was only running 6 miles for his taper.  He would run three miles the opposite direction and three miles and turn around and run three miles on the marathon course.

I orignially was going to do 13 miles, six the opposite direction and six miles turning around.  But I decided to run all the way to the Pocatello Half start and then turn aroound.  When I turned around I had a nasty headwind.  Overall I ran 19.5 miles at an overall 7:06 pace in 2:17.  Good training on rolling hills portion of the course and mentally tough to know you have to turn around and run the opposite direction from what you came from.  Great to get my second longest run in since St. George.

Foot no pain at all.  It's seems to be healed, but will see.

Easter!  Enjoying the family and church potluck.  Do you think three jumbo Cinnamon rolls is enough?  Plus other desserts and great main courses.  I enjoyed watching and helping my son find Easter eggs.  At 4 years old they are so excited.

I ran 13.15 miles at an overall 7:04 pace in 1:32 this morning.

Did a  three mile sort of faster tinman tempo (6:28, 6:15, 6:37).  The achillies feels good still so I'm happy about that. But I'm still being cautious not to put too much speed on it yet.

I'm sitting here right now at Les Schwab waiting  for a flat tire to be fixed for my car that I noticed was way flat before I headed to work.  I filled  the tire up with my air compressor and then drove over here.  Also my toilet handle broke this morning, our dog ate all of our kids Easter candy this morning, and then I spend 20 minutes trying to find my wallet.  This all happened before I noticed the flat tire this morning.   It's be FUN!!!

Did the Satterfield loop this morning.   This is the best I've felt going up the hill so  maybe some fitness is coming back.  It was drizzling when I started and the temperature was around 35 degrees but not bad.  Other than the hands were getting cold.

Bill Mandler was on Bench Rd when I turned so he ran with me over 3 miles.  I enjoyed his conversation and he's a great guy.  He's really going to excel in SLC and Ogden marathon.  No matter what weather it is this man can run and he's going to prove it this year.

After we reached Alameda Rd.  we both split directions to go home for the final miles.

I ended up doing 14.31 in a 7:06 pace in 1:41.  I really haven't cared what pace I'm running lately it's just great to run again.  Foot  not hurting in the achillies but soreness a different area, but nothing I don't think at this point to worry about.

After morning devotion with my wife I headed out in a stiff wind.  According to the temperature, "with the wind chill", it was 25 degrees.  I ran the first 6 miles in a nice headwind with some rain coming down.  It wasn't too difficult.  Than I did the last 6 miles in no wind because it seemed to have stopped.  Nothing really amazing or exciting about the run.  I did the last mile faster at a 6:06 pace.  Overall:  12.12 miles at an overall 7:15 pace in 1:27.  The endurance is back for me I believe.   But I still need to get some longer runs in on the weekend.

The achillies has no pain which is great news.   I think the week off helped.

Temperature this morning was 35 degrees and raining a little bit when I started. I ran up over Pocatello Creek Rd. then up over top of Buckskin Rd. It's a pretty decent hill. Then hitting the downhill I did a 5:58 mile which for me is impossible to run any slower on this steep hill. I was trying to hold back, because I didn't want anything fast.today. Did couple miles after that in the 6:25 to 6:45 range.

Finished with 13.11 miles at an overall 7:05 pace in 1:32

Ran .1 around the soccer field watching my daughter win her game. 

This morning I got off work at 2:30am and got to sleep by 3am, and I was pretty wiped out.  When I got home at 2:30am I took some cough syrup.   I had a sore throat, cough, and stuffy nose.  I slept till 5:30am and woke up to blow the shoe laces out of my nose, and went to the bathroom.  I did go back to bed and slept till close to 9:30am.

 I decided then I would head out for a long run.  Now I wasn't feeling well with the sore throat and head cough and knew I needed to take the run easy.   I drove out to Century High School.  I ran the opposite direction of the last half of the Pocatello Marathon course till the 10 mile point.  Then I turned around and run back on the course, and the wind was horrible.  It must have been blowing over 20mph.  I've never quit on a long run, but  it was a thought, until I thought what Dave Holt said last Friday in his 50 miler.  That motivated me even though I wasn't feeling the best because of the cough..  I took everything nice and easy not going under a 7 minute pace for the whole run.  That wind though was awful and made the second half exciting.  The second half portion of this course is tough because of the rolling hills.  I got to run over them back and forth twice which is good training.  It's mentally tough to know you have to turn around and run the same stuff over again.

Note:  The achillies seems to be doing awesome so that's exciting.

I finished at 21.33 miles at an overall 7:27 pace in 2:38.   I took power zero with me and carried the 8oz bottle for the whole run.  I took some sports beans at mile 15.  The weather other than the wind was gorgeous.  I ran in shorts and a long sleeve shirt that I could zip down, and sunglasses.  I still wore gloves because my hands always freeze.

Very good endurance run.  I wanted to be out on my feet for along time just for the endurance factor, and not care about pace.  I believe my speed is there and working on the endurance will bring the speed aspect to a level I need to be at.

Good run for not feeling well.  Hopefully I'll feel better tomorrow.  Good luck to all those running Boston and SLC marathon's this weekend.

Still not feeling very good I did just an easy recovery run on a gorgeous morning.

11.31 miles at an overall 7:26 pace in 1:24.  Very eventful weak, boring run where I wasn't motivated or feeling good.

Still not feeling great this morning with a lot of coughing somewhat of a sore throat and spitting up Phlegm I ahead out on a gorgeous morning.  I could have wore shorts, but not feeling the best I wanted to stay really warm.  I coughed so hard last night I vomited my dinner up, so I was running this morning with nothing in my stomach and I had no energy.

Not really anything to report on this run.  I seemed to be out of it most of the run with my head spinning and feeling like I was somewhere else.  I actually had to look at my times after the run to figure out what I just ran.   I did a three mile stretch of 6:39, 6:15, 6:41.   Totals  11.35 miles at an overall 7:05 pace in 1:20.

Lunch:

 Sit-up and Push-ups as usually.  I haven't been posting these put I'm doing them around three or four times a day to see if this will benefit or not.

Today was shorts day it was another gorgeous morning.  I'm still not feeling good.  I woke up a lot last night coughing spitting up the phlegm again.  I also had a sore throat.  Oxygen level for running just not where it needs to be.

Also not helping matters I was up late last night installing a new graphics card in my brother's system.  It should have only taken 5 minutes, but he spilled coffee inside the computer while I had it opened up so we had to air it out, vaccuum the coffee out with a shop vac and wait a while before I felt like we should turn it on.   Everything did work though when I turned the system on, but I got home at 1am.

 I had to take my son to daycare today and daughter to school so I would only be able to run 10 miles (that sounds funny).  I wanted to try a little speed for two miles, but my legs were tired, and I was spitting up phlegm the whole run, but what the heck.  I was disappointed on the speedier miles (6:39 slight uphill good warm-up, 6:21 flat, 6:07).  Oh well I guess I have excuses,  1.  Not feeling good where my lungs are not clear,  2.  Up all night and  really didn't sleep well.

But still I believe you should be able to overcome these obstacles and still run good.

Totals  10.51 at an overall 6:46 pace in 1:11.

I had to work after 1am to test our Oracle Database failover scheme last night so again another after 1am bed time. This year for training is hard with the way work is going.  Sometimes I wonder if I can keep it up.  But I know I need God to help balance that out.

I woke up again with a sore throat, cough and just plain tired at 6:30am.  Did our morning devotion which was good and inspiring.

This morning I was planning on doing at least 14 miles since I didn't have to be at work on time because of the late night.  Rather than doing fourteen miles I did 20.31 miles at an overall 7:06 pace in 2:24, and coughing, spitting up phlegm, and feeling just tired on the run.   I took no water and no food on a hot gorgeous morning.  Although I felt stronger the last 5 miles and they were all under a 7 minute pace.   I think it was good to clear the mucus/phlegm out. 

I feel the endurance is back and now the speed needs to be worked on.  I did a hilly course, going up over Satterfield.  Truly a confidence builder knowning how tired I was and using the  interfat muscle to supply the energy while not taking anything on the run.

Question:  Would you recommend I do another long run this weekend or maybe just around 15 miles?

Didn't sleep last night because of the coughing and phlegm built-up.  I had to get up a few times to clear the throat and blow my nose.  Good thing there's caffeine or I would be dead.  I've been drinking half of a Vault Zero every morning before my run  for the past two weeks just to wake up.

This morning the wind was blowing around 17mph so I headed into it just for fun (ya right).  I was sore the first couple of miles from yesterday's long run so I took it easy around a 7:40 pace.  I've done two 20 milers five days apart so that could be part of that :-).  The wind started blowing from the side so it really wasn't a factor the rest of the run.  I wanted to do some sort of speed pickup so I did a progressive run.

 6:41  - warmed up a bit (flat)

6:31 - little faster and felt ok, but still tired (flat)

6:17 -  not difficult but spitting up more as I go faster (flat)

6:04 - not bad but did seem a little harder than it should have (flat)

6:40 - nice cool down mile.

 All in all it was an okay run.  My pre-training of trying to sleep and eat more isn't good right now.  But when you don't feel the best you don't feel like eating a lot either.  Things will get better once I can SLEEP.

This morning I ran with Barry at the start of the Pocatello Marathon Course on Crestview Rd. We ran the backside of it down Pocatello Creek Rd. Very windy and cold and it knocked your pace a bit. Down the hill we were averaging 6:20ish to 6:30ish pace. Then at mile 6 I took off to try to get some faster miles in with the nice headwind.

6:30 - (mostly downhill) wind was pretty strong and I wanted to warm-up the legs before going faster.

6:10 - (mostly downhill) felt easy but still fighting the wind, but not pushing very hard.

5:59 - (flat and downhill) not feeling bad. Trying to shorten my stride to get a faster turn over rate.

5:52 - (flat) The wind was still pushing against me and my hands were getting cold at this point even with gloves on. Don't really know how I felt in this mile, but I know I didn't feel fatigue or anything.

6:14 - (flat) Turned on Highway 30 and hit an awful headwind. I slowed down the first half feeling I wanted to end the faster miles, but the second half of the mile I decided to push to feel like I'm getting serious about my training. To even get a 6:14 I really pushed the last part.

6:32 - (flat and uphill) Slowed down this mile to see if a slower pace would fatigue my body. It was very easy.

6:23 - (flat) Picked it back up again a bit.

6:37 - (flat) Just decided to run whatever this mile. Was thinking about how busy I would be at work today. (meetings, meetings).

6:14 - (flat) Wanted to finish off a bit faster.

Totals 14.32 at an overall 6:26 pace in 1:32.

Barry and I ran the second half of the Pocatello marathon course.  He ran 7 miles I ran 12.52 miles to get over 80 miles for the week.  I ran 12.52 miles at an overall 6:47 pace in 1:24.  After getting over Century hill I wanted to pick the pace up, because Barry would be driving and waiting till I finished my miles.  I love the last 6 miles of the course.  Their flat with a slight incline and decline at times.  Splits for the last 6 miles were (6:33, 6:17, 6:09, 5;58, 6:18).  

All in all a good run even though I felt sluggish for the first 3 or 4 miles.  Third week of over 80 miles in a row.  I think next week I will do a cutback week to 65 or 70.

Afternoon:

Ran a little at my daughter's soccer game around half a mile.  They lost their first game and tied the second.

Ran the dog this morning with the temperature in the low 30's.  First time I've ran with the dog in a year and he did good.  3.32 miles at an overall 7:54 pace in 26 minutes.  Nothing special just a fun run.

Nice morning but cold.  The temperature was around 30 degrees.   I wear my sunglasses the glare was bad this morning.  Ran up Pocatello Creek Rd. and turned on Olympus Rd. then down Bench Rd and then turned on Hiline Rd.  Did a Tinman tempo  (6:30, 6:10, 6:14, 6:22, 6:36, 6:42, 6:44).  Ran 14.30 miles at an overall 6:58 pace in 1:38.

Felt sluggish and tired at beginning but got into the run.  I haven't been sleep well lately not sure why.

Ran in the rain this morning on the whole run.  Very cold around 35 degrees when I started.  I was soaked after the 13.12 miles at an overall 7:02 pace in 1:32.  I tried out some new shoes on the run "Brooks Axiom 2's"  and they seem to work well.

Ran down highway 30 and then zig zagged around old town Pocatello in a heavy rain storm.  The rain didn't bother me nor was it hard.  Only the pickups of the wind gusts  made it interesting at times.

No rain this morning, but the forecast showed there might be a 30% chance.  It was cold at 30 degrees when I headed out.  I ran a hilly loop back to my house today one that I haven't ran in along time.  I ran up 15th street and turned up Center St. all the way up to Tuscany Dr.  Then I turned up towards the Hospital on Hospital Way,  then down Buckskin Rd..  Without any effort I ran this mile at 5:59  its all downhill except for the last .2 where I turned on 15th again.  Splits on flat section (6:36, 648, 6:39, 6:58, 6:26).  I also run on Clark and Oak St.  has a side note.  I wasn't really trying to run any sort of training run I just ran as I felt today.  Wasn't motivated to run because I was sleeping in my mind and wanting coffee.

My wife and I are trying to figure out what to do on our anniversary on June 3rd.  We thought about going to Salt Lake City on June 5th and spending a one night there and then one night in Park City.   Looking for discount hotels or prices is what I did all night last night so for the morning run I was a little tired because of staying up a little later.

I'm thinking I probably won't run the Provo Utah Marathon on June 13 if my wife and I are going to Salt Lake City the week before.  I will eat too many bad things and probably not be ready for the marathon the following week.

Ran 13.53 miles today at an overall 7:06 pace in 1:36.  The weather was cold at 28 degrees but it was sunny and gorgeous.  It's funny I wore my sunglasses and yet I'm also wearing tights and a jacket.  I could have wore shorts today as well, but I choose not to in case of a strong wind.  Where I was running there usually is a strong wind.

 I ran on Highway 30, than turned on Philbin Rd, then on Siphon Rd.  I decided then I would turn on Hawthorne Rd. rather than Yellowstone st., then I turned on Quinn Rd, and then on Poleline Rd, then on Alameda Rd. and back home.

I did run the last mile at a 6:20, but really I was tired today and did care what the pace was.