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

After sleeping 8 hours last night I woke up to a snow storm and cold and wind. The temperature was  around 25 degrees. . I ran 8.3 miles at an 7:44 pace in 1:07. I ran on soccer fields and softball complex field, and on dirt to have less impact on the knee. But my knee hurt the whole time, and at this point I need to take a couple days off.  I think my plan is not run until next Monday. Ogden is not looking good for me.

No running.  I'm resting the knee today.  But I did do 350 sit-ups this morning and 120 push-ups to get some exercise.  The best training for me right now is to rest the knee.  I'm already fit enough to run the Ogden marathon and do really well.  Tomorrow I will maybe see if the knee is up for a couple miles, or I might give it another day. 

The good thing is the knee only aches when I run so rest should do it good. 

Well, I decided to run today after a days rest to give the knee time to heal.  The knee felt pretty good not really any pain just a bulging feeling,  It's kind of hard to explain, but really no pain I felt a little discomfort but not really pain.  I ran an easy 10.1 miles at an overall 7:18 pace in 1:13, and I'm excited.  I will not run tomorrow and really get the knee fresh to start a new week.  

I wanted over 75 miles this week but the knee is more important to be ready for Ogden.

I decided to run a little this morning to see how the knee felt after yesterday's run.  I had a little discomfort not what I wanted, oh well it was a beautiful morning run in shorts.  2 miles at 7:31 pace.

Now the important part of the day off to Church, focus on the Lord. 

This morning was nice at 35 degrees and sunny with a little bit of a wind. I still wore tights, and was overdressed by the end of the run. I started out slow at (7:43, 7:22, 7:04) and progressively got faster just to test the knee. The knee felt okay a little discomfort but not really a pain. I did a couple more miles faster (7:01, 7:00), which all of this felt real easy. The heart rate has stayed pretty low these last couple of weeks with the training I've had to do.

Finally, I thought the heck with this if I'm going to run Ogden I need to test what the knee can do faster. I decided to start some sort of tempo and see what happens.

Mile 6: 6:34 (gently speeding up to test how the knee fills, not bad)
Mile 7: 6:11 ( Felt fun to exactly go a little faster, and the knee was doing good).
Mile 8: 5:52 (Hey! a 5 something mile I haven't seen that since SLC Marathon). I don't remember how it felt, but it must have not felt bad or I would have remembered that.
Mile 9: 6:13 ( Portion of this mile was uphill, and I was starting to get hot being so overdressed, but the mile felt good. I'm sure some of it was fatigue running a little bit faster.
Mile 10: 6:18 ( I eased off a little to start slowing down, because I realized I was on the last mile of the run and I didn't want to end so fast)
Mile 11: 6:38 (I ran an extra mile for recovery... just to ease of the pace a bit). This mile felt so easy.

11.5 miles at an overall 6:43 pace in 1:17 minutes.

I don't really know yet how to evaluate this performance, but it's a start and Ogden is close so I'll just have to be as ready as I can be.

Lunch:

Had a dentist appointment and thought I would get a run afterwards, but my knee is sore so I'm sticking to running just singles for now.  Pretty bummed about the knee, but you have to stay positive in all situations.

This morning was nice and sunny at 40 degrees, but a little bit of wind but not bad. It was great running in shorts, and exciting not to have the extra layers. I wish my knee felt as good as I was feeling that I got to run in shorts. I think the tempo run yesterday made it sore today and it bothered me most of the hilly run that I did. The main focus on this run today was uphill and downhill running. I went up Pocatello Creek Rd. up Vistia Rd.and back down. I didn't even look at my garmin and really didn't care about the pace. I ran 10.2 miles at an overall 7:07 pace in 1:12 (fastest mile was 6:28)

(Mizuno Precisions 8 351 miles)

Evening 4.3 miles at a 7:01 Pace. Did this run after work in very nice weather. Knee felt really good. The temperature was 71 degrees, how sweet it is. I'm taking Diclofenac Potassium 50mg for my knee. Again I didn't care what my pace was. It didn't feel hard just relaxing after a busy day at work.

Diclofenac belongs to a group of medicines called non-steroidal anti-inflammatory drugs (NSAIDs). It works by blocking the action of a substance in the body called cyclo-oxygenase. Cyclo-oxygenase is involved in the production of various chemicals in the body, some of which are known as prostaglandins. Prostaglandins are produced in response to injury or certain diseases and would otherwise go on to cause pain, swelling and inflammation. . Arthritic conditions are one example of this. Diclofenac is used to relieve pain and inflammation in a wide range of conditions, including arthritis, gout, sprains, fractures, back pain and following minor surgery. All the medicines in the NSAID group reduce inflammation caused by the body's own immune system and are effective painkillers, but should be taken with or after food to avoid stomach related side effects.

(Avia Lites pair 4    573 miles)

Last night I got 8 hours of sleep which was great, since I got 5 hours the night before. We were at a family BBQ on Monday and we stayed up pretty late. I was still really tired this morning, and I think it has to do with not getting enough carbs the last couple of days. I've ate more red meat the last three days than I have in probably two months put together. But I still weight the same at 145 pounds. Some of the side dishes with the BBQ ribs, Hamburgers, Sloppy Joe's haven't been Carbs, and I think that's the problem.

This morning it was 48 degrees, but cloudy with a strong wind, and the forecast said that it would probably rain about the time I would be 20 minutes into my run. Sure enough it started getting cold and rainy and it wasn't fun. I started off the run with my brain, nervous system still wanting to crawl back into the covers and sleep for 10 more hours. I did my hilly Satterfield loop... the hill is longer and steeper compared to the Ogden hill at my 16 in the marathon. It makes a great simulation for Ogden, because you have a couple of miles downhill after that.

After waking up after some slow miles (7:42, 7:20, 7:26, 7:49 (Satterfield hill), 6:55, 6:43) I decided to do a tempo/MP run in the rain and headwind (oh joy!). First mile is completely downhill 6:03, felt so easy and I didn't push any effort even the headwind. Second mile is downhill 6:17 and I ran by feel and most have slowed up a bit not realizing it. Third mile completely flat and in a headwind 5:54, and I had to give a little more effort, but the rain was making me hurry. Fourth Mile 5:56 completely flat, rain, cold really really wanted to make me be home already.

Not a bad effort overall since I didn't know what I wanted to do this morning. My knee really didn't hurt so maybe that's a good sign, but time will tell later in the day. I do still feel really tired, and fatigued. I need to get to bed early again tonight, and eat more carbs.

11 miles at an overall 6:50 pace in 1:16. (Saucony Grid Triigon 4 466 miles) I must say sometimes I feel I can run faster in my heavier Saucony Grid Trigon 4 shoes than I can in my flats on a tempo run. These are great shoes.

Evening:

 Ran 2 miles from work to home, and that was all I had time for, because of a School function we have to be at.  Overall Pace 7:17.

(Mizuno wave riders 5   615 miles)

This morning I ran 11.1 miles at an easy 7:24 pace in 1:22. My knee was sore running this morning which is very frustrating. I'm thinking maybe my Mizuno Precision 8 shoes are the cause of the sore knee, because it seems to be sore every other day when I run in them. Not sure if this is an issue but a good observation to keep doing. I ran over a nail this morning that I pulled out, and I was lucky because it didn't quite break the sole/pad. Little longer nail and I would have gotten an accidental shot that wasn't intended for any purpose.

Good slow run to built up those glycogen stores or teach the muscles to store glycogen on longer slower runs. Third day in a row that I wear shorts at 40 degrees. Although I did have to fight against the nasty headwind. I really need to move... I'm tired of the wind here.

(Mizuno Precision 8 - 362 miles)

Evening

Ran after work to my Grandpa's house for 2 miles 7 minute pace than after mowing his lawn I ran back to work for 2.2 at a 7 minute pace. Nice easy running and long day.  What's very interesting is my knee didn't hurt at all, maybe it's the shoes? 

Now time to EAT!!

(Avia Lites Pair #4 - 578 miles)

I didn't sleep at all last night I was trying to simulate my run today, and trying to figure out where I was going to run. I tossed and turned all night. I was extremely tired when I went to bed at an early hour to get the extra sleep. Well, that did happen unfortunately. I finally got up at 5am something and go out the door by 6am ish.

It was cold this morning but I ran in my race shorts anyway. It sprinkled a bit in the first 5 minutes of the run but that was it.

I ran the first 8 miles mostly uphill with one major hill on Olympus Rd. splits (7:23, 7:01, 6:52, 7:03, 7:07, 6:57, 7:06, 6:35)

Then I decided to do a tempo run where part of the course for the next four miles was either flat or downhill. Good simulation for Ogden since I just finished a lot of uphill running at this point.

Mile 9 - 6:20 Completely flat (wanted to start the tempo slow to see how my knee felt, and it actually felt fine the whole run. I love my good old Asics Ohana Racers

Mile 10 - 5:49 3/4 Downhill the rest flat (Felt real easy and the effort wasn't hard. The knee felt fine)

Mile 11 - 5:36 Completely Downhill (Felt real good and still felt sort of easy. There's a lot of rain clouds, and I was thinking the weather could turn ugly here soon.)

Mile 12 - 5:40 Completely Flat (Turned into a strong headwind so I worked harder on this mile. I passed our new Golds Gym building that's almost finished, and it's beautiful.).

Mile 13 & 14 cool-down (6:47, 6:46)

I ran 14.2 miles this morning at a 6:39 pace in 1.34.

Usually, my knee hurts every other day, and its when I run in my Mizuno Precision 8 shoes so I'll try a little bit of an experiment here. I'm not going to run in them tomorrow, instead all run in my Saucony's to see if maybe the shoe is causing the problem.

(Asics Ohana racer #1 - 260 miles)

I'm in Boise staying at the Oxford Suites for my daughter's soccer tournament so I had to decide where would  be a good location to run outside near the exit.  It was a cold morning with the wind  blowing but I  decided to run in shorts anyway being it was 37 degrees.  

I ran on the Overland Rd 4.5 miles away from the hotel and then 4.8 miles back to the Hotel.  It really was cold with the wind  blowing.  I basically just when by feel, and not paying to much attention to my garmin.  I ran 9.3 miles at an overall 6:53 pace in 1:04.  My lowest split was (6:40) which I really wanted to take the run pretty easy.

My daughter lost their first soccer game 5 to 2 but she played hard and really hustled.  At 12 years old soccer starts to get aggressive, but she's very talented and running has helped her be that way.  We have another game at 1pm I'll keep my fingers crossed that they will win.

Ran 2.21 miles at a 7:23 in 16:21 in Boise. Just a short run before my daughter's last game. I'm home now after a three hour drive. Not many miles will I run this week to be ready for the weekend. I'm exhausted from the trip, and didn't sleep good at all. Nice to be home.

Evening:

Even though I'm died tired my son wanted to play baseball so I dragged myself off the bed watching  TV to play.  It was fun and for 3 years old he's way advance and doesn't even need a tee.  I've practice with him so much that he's going to really perform well. 

I'm going to be died tired for Ogden this week.

I was so tired last night that I slept close to 9 hours and got up late, but I didn't have to be in work till later because I had to work over two hours yesterday on Mother's day, because one of our systems was having problems. It's funny it started happening right when I walked into the door at home just getting back from Boise.

This morning was very cold, and it's snowing big snowflakes right now. The temperature when I started running was 25 degrees with a 20 mph wind. I resorted back to wearing warm-up pants for the run. I ran 6.02 miles at an easy 7:02 pace in 42 minutes. Although, I did run the last mile at a 5:50 pace. Still tired but all be okay.

(NEW Asics DS Trainers 13   6 miles) 

Didn't sleep that great last night, and woke up tired. Things are not going my way this week. I'm tired, left my Garmin at work, then when I got to work today I spilled a liquid hydration drink from Crystal Light all over my dress shirt and pants. Hopefully, the week gets better.

It was cold this morning at 23 degrees so I had to go back and wear tights. I ran an easy run of 8.6 miles at a 7 minute pace in 1 hour exactly. The overall pace seems faster than I wanted, but it really wasn't because of the downhill miles I ran this morning.

I had to use my wife's Garmin this morning since I left mine at work. I wore my Asics Ohana Racers today to break them in for the marathon. I had to order these off of www.easybay.com, I wish they would not have discontinued this shoe. I felt the knee a little bit this morning but nothing bad. I think it will be fine for the marathon.

(Asics Ohana Racer #2 - 8.6 miles)

Got 8 hours of sleep last night, but I still woke up really tired and just feel drained. I think its all these consecutive trips I've been taking the last 4 to 5 weeks. Anyway, the weather was 39 degrees put the wind was blowing 15 - 20 mph so with the wind chill it felt like 25 according to the weather. I was glad this morning that I did wear tights, because the wind was cold.

I ran a pretty decent run today and really didn't feel tired at all running. I wore my Ohana Racer to continue to break them in for the marathon. I at least want to get 20 miles on them. I ran 8.3 miles at an overall 6:48 pace in 56.40 minutes. I started out at a 7:17 pace and progressed faster each mile ending with a 5:58 mile.

I'm trying to see if I can setup a massage appointment today... I've never had one and I just what to see how it feels taking one before a race and what the results are.

I really don't have a goal for Ogden, because so much has happened in my life during the training for this race that even I don't really know what to expect or what the outcome will be. But I do know it will be positive and good.

(Asics Ohana Racers #2 - 17 miles).

Evening

Had a great massage on the legs.  Will see if that helps Saturday. 

I ran 6.6 miles this morning at an easy 7:11 pace in 47.33 minutes in shorts. The weather was beautiful, the temperature was 45 degrees and sunny. My knee bothered me a little bit this morning. I'm just going to have to deal with it in the marathon. My legs felt real flexible after the massage yesterday.

(Ascis Ohana Racer #2 - 23 miles)

Looks like I didn't get a lottery pick for the St George Marathon, and I emailed them to see if I could get a comp entry and they said that their budget for comp entries has been depleted.  But if I called them and gave my credit card information they would put me in the race.

Easy run this morning after getting over 8 hours of sleep.  The weather was nice making shorts an option again.  I ran 4.1 miles at an overall 7:17 pace in 30:30 minutes.  I did some pick-ups the last mile that really made the overall pace seem low (7:45, 7:22, 7:29, 6:32)

I'll probably leave for Ogden somewhere around 4pm today.

(Asics Ohana Racers #2 -  27 miles) 

This race for me was going to be very interesting because of two factors 1. My knee was bothering me for three weeks. 2. I ran the SLC marathon less than four weeks ago, and I didn't feel in peak performance shape yet I kept telling everyone that I was ready to go to stay positive, and keep my motivation high. But I knew my legs were not at a 100%. Last week I was able to do 80 miles and the pain in my knee seem to decrease. The cause of the knee pain I believe was a pair of running shoes in my training rotation. Although, two training runs before the marathon the knee pain was back a bit.

My original plan at the start was to stay with Cody, and Walter to shoot for a 2:40. But even after the first mile they were about 10 seconds ahead of me. I just didn't feel like I was ready to move yet probably do to the fact that I didn't do any warm-up miles, because the two pre-race bathroom stops used up all the time before the race.

The first 8 miles was somewhat a 1% downhill, and I wanted to stay at a 6:00 pace. I did accomplish that ( 5:56, 6:03, 5:57, 6:00, 5:53, 6:00, 6:04, 6:07). I felt really good and fresh and I was running by myself with Cody, Walter, and Ben about 20 seconds ahead of me. Looking back at it now I wish I would have pushed a little bit harder, but I knew that miles 9 - 17 would be slower with the rolling hills. Paul Peterson gave me some great advice to stay relaxed on this portion of the race and your pace will drop about 15 to 20 seconds from the previous miles, but just let it happen and wait till miles 18 - 24 to pick it up on the downhill. I did exactly what he said and relaxed and my pace was slower and Cody, Walter, and Ben were now pulling further ahead, and I was sadden that I couldn't run with them. But I wasn't going to try to push in this stage to keep up (splits starting with mile 9 - 6;17, 6:22, 6:27, 6:14, 6:24, 6:22, 6:40 (uphill portion), 6:21, 6:18).

Starting the downhill at mile 18 I didn't feel bad and felt I could make up some time and maybe come close to a 2:40 or 2:42.

Mile 18 - 5:58 (Starting to pick the pace up on the downhill, and the legs felt okay)
Mile 19 - 5:54 (Trying to get in a groove and keep the pace below 6 minutes. I really didn't push this mile as hard as I could have)
Mile 20 - 6:00 (Still holding back a bit, and the legs felt fine and my hydration was fine. I never missed a water spot, drinking one cup and pouring another cup of water over my head).
Mile 21 - 6:04 (I'm not sure what happened here, but I was weaving in and out of walkers which could have slowed the pace down).
Mile 22 - 6:00 (Still not pushing as hard as I could, but I was feeling fine, and I knew that I could burn myself up going to fast when I reached the last three miles).
Mile 23 - 5:44 (Started picking it up and all system were a go, and I put a few sports beans in my mouth to give that extra boost.)

The last three miles of this course I knew were tough because of all the turns so I just wanted to try and stay at least under a 6:30 pace. I didn't feel too bad for mile 24 and I ended up passing Cody which I thought maybe I could get him to keep up with me. Then I ended up passing Walter and Ben, and finished the mile at a 6:05 pace. I thought by picking up the pace I could get these three guys going and we could finish the race together, unfortunately that didn't happen. Mile 25 I slowed down a bit with a 6:23 pace, but I wasn't feeling too bad or sore maybe a little fatigue setting in. The last mile I finished at 6:22 pace, and I wished I would have pressed this mile harder. My goal going into the last mile before the race was to do sort of a fartlek where I would pick a spot and pick the pace up then slow down a bit and then pick it up again. I want to build the mental toughness up for a last mile in a marathon which is so important. But all I did was stare at the finish line and forgot this strategy totally. I did sprint to the finish line the last 100m's and finished 7th.

It was great seeing everyone (Walter, Cody, Jon, Sasha, Jeff, Chad, Michelle, Bill Cobbler, Logan).

My knee started getting sore tonight so I will take tomorrow off and just run lightly next week. Then I'll start building the miles back up per week. I do think a 2:40 was doable if I would have pushed at certain miles because I really didn't feel bad coming in. But it was a good race concerning the extreme heat.

After the race I ran the Kids K with my three year old son, and we finished in 13 minutes.
My 12 year old daughter ran the 5k at 24 minutes. My 8 year old daughter also run the 5k at 38 minutes, and finally my wife ran the 5k at 38 minutes. All in all a good day for the Wheatley running family.

(Asics Ohana Racer's #2  - 54 miles) 

Very easy recovery run today with the dog.  I ran 4.3 miles at a 9:03 pace in 38.56.  This is all I had time for, and I was completely exhausted, because one of our server's crashed last night.  This caused me to be up till after 1am to get the problem fixed.  I woke up with a headache and very tired.  I'm still a little sore in the legs, but that's good because I know I worked them good in the marathon.  Hopefully, tonight I'll get more sleep ... we have church for the next three nights so they could be long nights.

 (Saucony  Grid Triigon 4   -  479 miles)
 

Another easy run with the dog on another nice morning. I went a tad faster this morning but not much: 6.3 miles at an overall 8:05 in 51:08. I still have some soreness in the knee, but I know it will heal. 

(Asics Trainers 13 - 12 miles)

Last night we had winds up to 60mph and this continued this morning except they were between 20 - 30 and it was a cold cold morning. I had to resort back to tights and gloves. I've been really tired the last few days with only 6 hours of sleep each night because of Church services, but there's no other place I'd rather be at..

I tried out my new Saucony Tangent 3's today and I really like them. I didn't have any soreness to speak of this morning. My legs really wanted to move this morning, but I kept them in check and wanted to just run slower. I ran 8.5 miles at an overall 7:12 pace in 1:01. I did do the last .4 at a 5:58 pace just to see how that felt. Only a single run today I want to keep things slow and low mileage for the week to get a good break and recovery. I feel the knee a little bit, but not bad at all.

This weekend my wife and I will be working at our new daycare business location trying to get the outside playground ready. It's going to be an all weekend project so I don't know how much running I will do. There's no vacation this memorial weekend for me, and we usually don't do anything anyway on memorial weekend. But it will be exciting to get it done and when my wife gets to move into the new location and get it out of our house.

 (Saucony Tangent 3  - 8.5 miles)

Got 7 hours of sleep last night so that was better than the previous nights, and didn't feel as tired waking up. 

Ran in a very hard rain in cold weather (30 degrees) in a stiff wind. By the time I was done my hands were cold, and I was completely soaked from head to toe. Even though it was raining I was patience in my pace. The only way I'm going to be become a better runner is to be patience and relaxed in some of my training runs. I ran 8.2 miles at a overall 7:25 pace in 1:01.

I've already drank a 20oz mug of coffee to try to warm-up. I wore my tights, gloves, knitted hat and it felt like winter again. Were suppose to have continuous rain for the whole rest of the week and weekend. Knee I still felt something there which I probably need to ice it. It's amazing how I didn't feel the knee in the marathon last Saturday, but feel it now on the last couple training runs. It's not bad it's just there.

(Saucony Grid Triigon 4 - 487 miles)

Sun was out this morning but the temperature was 38 degrees and it rained all night so I still wore tights and gloves. I wouldn't wore the tights and glove if the wind wasn't so strong.

I ran 10.2 miles at an overall 7:04 in 1:12. I ran a little faster than I wanted too... not sure what happened. I started out good and slow (7:46, 7:21, 7:24, 7:01) then I hit a 6:30 for the next mile, maybe it was just adrenaline kicking in. For the rest of the run it wasn't bad (6:44, 6:48, 7:09, 6:46, 7:03). Sounds like a broken record, but my knee did hurt again today, more so than any other day after the marathon. I might just have to try to take two days off in a row if I can stand not running that long. One's not bad but two is hard.

(Asics Trainers 13 - 22 miles) 

Ran 9.2 miles this morning at an overall 7:12 pace in 1:06. Very busy day we were putting up daycare equipment in our business playground area, and I did some computer consulting today for 7 hours. Always good to earn extra money.

My knee bothered me quite a bit on this run it's not getting better.

 (Saucony Tangent 3 - 17 miles)
 

Ran 5.7 miles at a 7:13 pace in 40:31 minutes.  I ran today because I wanted to take Monday off rather than today.  I've spend 24 hours the last two days helping put my wife's outdoor daycare playground set together.  There was two of them to put together, and each one include a slide, swings, fort, picnic table, windows, tic tac toe toy, climbing wall and etc.  Very big and a lot of work.  I'm very exhausted and need some sleep.  Tomorrow we will spend all day moving my wife's daycare stuff from our home into the new business building.  

Break from running today, but no rest.  We started moving my wife's daycare equipment, toys, etc. into my wife's new location.  Harder work than running, a lot of lifting and loading stuff on/off my trailer and truck bed.  I haven't decided if I'll run tomorrow or just take another day off.  

We had to move everything in the rain, it's been a nasty day. 

Last night I went to bed before 10pm to get good quality sleep, but it didn't happen. Our son woke up screaming at midnight with a nightmare. Then at 2am in the morning I heard a pounding noise downstairs almost like a car throwing a rod. It was our soft water system trying to recharge put the salt was solid as a rock inside. I couldn't break through it so I put it in an error state to shut it off. Here I'm at 2am in the morning trying to use a golf club to break up the salt inside the machine. Not one of my best moments, but it was the closest thing to me that was sharp enough, and I wasn't about to go outside in my tool shed to get something that late. It's a good thing we rent it or we would have to pay for the problems that we've been having with it lately. I couldn't get to sleep after that and just tossed and turned all night.

I got up this morning and decided to run anyway even with the weird night. I ran 11.2 miles at an 6:58 pace in 1:18. The last three miles were downhill so the pace is distorted a bit.  Couple miles I did at 6:06, 6:23.  I was tired into the run and finally awoke probably around mile 4. I ran a lot of uphill and downhill to get used to that again. Other than that I'm tired here at work and have to go to a meeting at 10:30am.

My knee didn't really bother me that bad today. Maybe taking the day-off yesterday and only running 5 miles Sunday helped. I do think if I took two days off it probably would be healed.

(Asics Trainers 13 - 33 miles)

No running the rest of the day my knee started bothering me some after the run today even though it wasn't bad during the run. To play it safe if I can get one solid run per day that's good.

Not much sleep last night because my daughter having nightmares of zombie's with sharp teeth chasing after her. We were up at 2am and again at 3am and finally we told her to come upstairs to sleep. But I couldn't get back to sleep after the 3am interruption. The funny thing is she doesn't watch any shows that contain monsters or descriptions like this. The human mind is very creative in REM sleep.

I did run 10.3 miles at an overall 6:46 pace in 1:10, but I was real tired for the first part of the run. I tried some tempo miles today, but during this portion of the run my stomach started hurting off and on so they were not very consistent (6:30, 5:45, 6:35, 5:49). Most of the run I ran in a heavy rain at 40 degrees, but it never really bothered me. This will be the only run today, because of a busy lunch and night. My knee did hurt after the run and it seems to really hurt the worst when I bend it straight out. I did ice it last night for about 30 minutes, but I guess as long as it doesn't hurt during the run than I will continue to run.

(Saucony Tangent 3 -  28 miles)

Finally got 8 1/2 hours of sleep last night with no interruptions. Although, I still felt tired waking up... I've lost a few pounds lately, and I'm wondering if I'm not eating enough. It might be the fatigue of moving the daycare and building playground equipment over the weekend. That's something I normally don't do.

This morning I had an easy run planned, and that seemed to work well since I was tired. I ran 11.2 miles at an overall 7:19 pace in 1:22. I changed my route so many times that I wouldn't be able to type enough to explain where I went. But I did a little uphill and downhill but mostly flatlander running. The weather looked like it was going to pour, but luckily it never did rain while I was running. This is probably the only run today. I do though need to get back and start running doubles again.

(Saucony Grid Triigon 4 - 503 miles) Almost time to retire these shoes, but I think I can stretch them to 600 miles, because there's really not too much wear on them.

This morning was very nice and warm it was already 45 degrees at 6 am..  Very nice clear day that required a hat and sunglasses.

  I decided to do a nice easy long run this morning up my hilly Satterfield loop back to my house.  Once you get up the hill on Satterfield St.  it's a main road that has 10 dead in side streets along the right all the way down to the end of Satterfield St.  These side streets are all uphill for almost 200m's.  I would go up each one and come back down to get some downhill and uphill training in. These side streets are about a 4% to 5 % incline. 

After about 8 miles I took an energy gel  and drank some water that I carried with me which digested well.  Once I got past  mile 13 the rest of the course was flat with some rolling hills.   I ate a whole bag of sports beans that I carried with me at mile 16 and that seemed to digest well, and that was followed up by water. The last mile I decided to do a MP mile on a completely flat section back to my house and that went very well finishing at a 6:02 pace for that mile.  Totals:  20.31 miles at an overall 6:55 pace  in 2:20.  Not bad of a long run after running a marathon two weeks ago. 

My knee really didn't bother me in the run.  The time it really hurts is when I bend it straight out I then feel a  sharp pain, but only when I do this.  Like  if I was to sit in a chair and stretch it straight out.  I'm not sure what would cause this or where the problem is, but it's only my right knee.
 

I did the run in my new Asics Trainers 13 and they really feel comfortable and I really like them.  Their really not that heavy of a shoe for a trainer. 

 (Asics Trainers 13 -  53 miles).

After running 20 miles yesterday I at least wanted to run half of that today. That was the plan anyway. I didn't get much sleep last night because we stay out till about 1am for a family get together bonfire, and it was a lot of fun. I woke up real tired about 8:20 and started my run almost at 9am. It was already 55 degrees and hot. I was real tired and it took about 4 miles to start getting into the run. I did a 2 mile loop around my house twice to warm-up and see how I felt in case I wanted to bag the run. But after the 4 miles everything felt good so I ran 12.3 miles at an overall 6:59 pace in 1:26. I could have went on longer but I have my daughter's soccer game.

(Saucony Tangent #3 -  40 miles)