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

Ran with Barry on Foothill Rd and Gathe Rd.  Did 8.32 miles in 7:49 pace in 1:05:02.   It was a nice easy fun conversation pace.  I believe you need these with other runners at least once a week.  Usually I never run with anyone.

Ran 9.2 miles today at 7:01 in 1:04:31.  Not a bad run felt good going up Olympus Rd. and coming back down.  My downhill is getting better is need to keep doing more.

11.11 miles today at a 7:07 pace in 1:19.  I had a headache at first mainly do to late nights not getting to bed and enough sleep.  Finally, got into the run after about two miles on a overall flat route to Hiline Rd.  in Chubbuck then back down the long stretch of Yellowstone and Poline Rd.  Ended with a pretty good clip of splits

8:07, 7:31, 7:17, 7:14, 7:05, 7:03, 6:54, 6:58, 6:51, 6:41, 6:33 

Did some decent miles today before the 10k Law Day race I will do tomorrow.  I did 12.24 miles at an overall 6:58 pace 1:25.  I did the last few faster 6:47, 6:32, 6:40, 6:32, 6:19.  I don't care if my legs are trashed for tomorrow.  Right now I'm about running as many miles that I can.

Ran the Law Day 10k Run today. I felt pretty good and surprised myself on the time. Because I didn't taper or really try to do this race with fresh legs.  This was mainly a test for fitness to see what I could muster while trying to get as many miles as I could this week with limited time. 

Good run today for 9.12 miles at an overall 6:58 pace in 1:03.  Felt really good on a more uphill course to FootHill and Gathe Rd. than back on Lincoln Rd. down Benton st.  Then back on Main St. 

Good Splits to end 6:54, 6:58, 6:51, 6:41, 6:33.  

My son woke up with a swollen eye and part of the face today so I had to take him to the Children's Clinic. His eye got some type of irritation where he has to put drops in his eye for the next few days.   I coach his baseball team so I don't know if he will be able to play tonight.

Easy 7.4 run with Barry this morning.  Just a good old chatty run.  I trying to help bring his endurance back up.  

 I also sent in a request to see if I could seek into the closed Utah Valley Marathon on June 9th for my debut marathon return.  I know it's a long shot but thought I would try.

Worked till 1:30am last nigt putting on firmware updates on our Dell Equallogic System and getting Survey logs from a HP Proliant machine that will justify it being replaced.  So that being said I could have been replaced with a new energized body this morning.

Anyway, I was tired waking up a little after 6am and really wasn't motivated to do anything.  The one motivation I had for anything  was crawling back in bed and snooze for 8 more hours.

I didn't want to run and I planned to do a harder uphill run today for the training with the legs.  I need to get the strength of going uphill like I had in years past.  Started from my house and went up Satterfield Rd.  Felt DEAD the first 3-4 miles and wanted to sleep, but I got warmed up and that helped.  ... then when I reached the top I did all the six side uphill streets running up and down to get 100ms up and down intervals.  This is a good spot to train for short intervals and it was always my secret and training option. Did those at a faster clip and the legs were turning over better and the stride felt better.  I was really getting hot and desperately need to buy some sunglasses but managed.  I finished the run going back down the hill which is about 3.5 from the top of Satterfield Rd. to my house.

13.25 miles in 1: 32

8:03, 7:41, 7:42, 7:52, 6:5, 6:46, 6:55, 6:39, 6;24, 6:52 6:37, 6:36. 6:33. 

Good half marathon simulation.  I miss racing and seeing runner friends I think more than anything since my accident.  I lost a big part of communication in that way.  I'm glad I'm starting to do events again. 

Did 10.15 miles this morning at a 7:03 pace in 1:11. It was a little chilly this morning at 31 degrees, but I stayed in my racing shorts no way was I going back to tights. I wore a tech short sleeve shirt with arm warmers in case I got hot I could roll them down. Pretty good progressive run, but the knee was still a bit achy. My last mile was way inconsistent with the rest of the progressive pace at 6:07. But it didn't feel hard, but felt good and comfortable. I actually got sleep last night from two late nights of 1:30am.
splits
7:5, 7:37, 7:23, 7:13, 7:02, 6:57, 7:00, 6:51, 6:48, 6:07 (got carried away on the last mile)

Coming back I need to find that MP pace for several miles, that's the big key in the marathon.  Need to really work on that in long training runs.

This morning it was 32 degrees but it felt like it was warm because of no wind.  I met Bill M.  at Century High School to run together for  nice long run on the Pocatello Marathon Course.  Then traveled to Inkom to pick up Terry and Lowell great runners that have done a ton of marathons.  They were just planning on running 13 miles so we left their car around a housing area close to this distance on the course.

We then drove up to the Pocatello Marathon course (Crestview Rd).  and started the decent downward.  Bill and I stayed at a comfortable pace around the low 7's  up to 7:30's. Great conversation the whole way.  Then I started pulling away from Bill at mile 15 until the finish.  I really felt good the last 7 miles  of rolling hills with splits of (7:56, 7:09, 6:58, 7:08, 7:23 "Century hill climb", 7:12, 6:55).  Century hill felt like a piece of cake.  After I got to the car I ran back to find Bill and then finished with him.

Overall a great run with a great friend which is what it's all about.  Bill is a wonderful runner and a wonderful person.  Thanks Bill. 

Then I went home and mowed my grandpa's lawn.  Went to my daughters volleyball game.  Then did yard work till the evening. 

 Total Mileage for the run.

 22.11 miles in 2:46 at a 7:32 overall pace.  

Never did I ever think I would run this course again since my accident.  I'm so blessed and so emotional about the run.  I love this course because its been good to me.  Thank You Lord. 

10.12 miles at an overall 7:10 pace in 1:12.  I ran up to Gathe Rd. and Foothills Rd and down Buchanan Rd.  I've done this route the last three Monday's and love it.  I'm starting to do a different route each day so that it doesn't get boring or routine like.

 Very sore to begin with because I didn't run Sunday from the 22 mile run Saturday.  I was very stiff.  It took a few miles to get flexible or fluid movement.  I should have at least ran 1 mile Sunday to help. 

Splits 

8:19, 7:31, 7:25, 7:17, 6:49, 6:53, 6:57, 6:56, 6:55, 6:38 

Not sure if I'm going to run the Half Marathon this Saturday in Blackfoot or not.  I'm still debating. 

Ran 8.11 miles with Barry up to Olympus Rd. and around Fairview Rd and then back down at an easy 7:36 pace.  We had a good conversation and it was fun.  I like running and chatting it does pass the time.  

For me right now getting out and running is the best thing, and not having a planned type of run (tempo, track, etc.).  I'm not ready for actual speed work training because my leg still has issues.  Right now I'm fighting a pain kind of below and beside the knee for close to, two weeks now. 

Probably going to try and run the Half Marathon this weekend just for the experience and fun of it. 

Ran 10.2 miles at an overall 7:12 pace in 1:13 out on Hiline Rd, Chubbuck Rd., Hawethorne Rd. and around the Mall and back home down Poleline Rd. 

Still fighting the lower pain below the knee.  It feels like it swells towards the end of the day.  I really don't know what it is, but I do need to try and ice it tonight. 

10.4 today.  Lower knee was sore still... but I didn't expect magic to take it away, but I was hoping.   I was pretty sore there through out the day after.  Oh well at least I ran and that's a privilege for me.

7.2 at a 7:36 pace. Easy run.  I then drove up to Blackfoot, Idaho and signed up for the Tommy Vaughn's Half Marathon to run it for fun.  I figured I'm going to run tomorrow anyway and why not do it in a race even though I'm still injured.  I'll just have to take it easy.  But it will be fun.  I think if I start out slow and get in a grove the knee will feel better than maybe pick the pace up the last few miles.

I've never ran in a race before this hurt, but I'll just focus on something else. 

I don't know if you would call this a Half Marathon or not being the race was 14 miles.  Obviously, a mistake in measuring the course but all take 3rd place at 1:31:40.  According to my garmin at 13.96 I had 1:33 by the official clock had me at 1:31:40 at 13.96 miles.  Who to believe.   I'm humbled and happy to run again and really didn't care what place I was at this was just a training run (in theory I shouldn't be running at all so why worry about the little issues in life).  I really wanted a longer run today anyway :-).  I did check my Garmin at 13.1 and I would have finished at 1:26.   

 The day before the race I drove up to Blackfoot to register less than 24 hours before it was to start.  I couldn't decide to run or not because of the knee/ligament whatever it is.  I iced it wore my Compression recovery socks and took meds (stood on my head etc. :0) on Friday.  I did whatever it took to get the knee/leg to feel better. 

I could barely walk with my lower knee hurting after I would run.  On my morning runs once I warmed up the pain would stay dormant but would hurt at first and I would have to go real slow.  I thing it's the ligament being irritated that runs along the knee lower that attaches to the upper quad.   I'm no doctor and need to do some research.  But I'm certain the hip and higher up doesn't hurt or where my titanium rod is.

 Here was my strategy... if my knee was okay I wanted to try a consistent pace between 6:30 to 6:4ish and keep that.  I didn't want no sub 6's because the consistent pace will help me better with my Marathon pace.  I didn't want to be all over pace wise because I haven't found that consistency yet. So if I felt really good knowing I could go faster I wasn't going to do that.  Again only training.  Jeff asked me before the race what I was shooting for and I thought with my knee issues I said a 1:35 to 1:40 if I was lucky, but if all went well I had this strategy in the back of my mind. 

Did a warm-up mile with Jeff and his wonderful friend Lynette who I've met before.  She did awesome for being very congested and having a cold (2nd place in Women's HM).  It just shows how an experience runner can handle conditions.  The knee actually magically didn't hurt, but we would see with a faster pace. 

 Mile 1: 6:53  Just warming up and seeing how the knee felt.  Didn't really feel any pain so I figured I was safe and now just have fun with whatever I wanted to do the next 12 miles.

Mile 2: 6:45  Just going with how I feel and running along the flat green belt passed a girl runner who went out way too fast.

Mile 3:  6:39  It's so odd how I don't have the fast gear anymore at the start.  Once I start getting warmed up the legs start to rotate or stride gets better.  Again another flat mile through the green belt.

Mile 4: 6:35 Beautiful farm land and a pretty day at 50 degrees what more could you ask for.  I could have gone close to sub 6 at this point, but I reminded myself this is better training, and plus I haven't done any sub 6 tempo runs yet.

Mile 5; 6:41 - Same thing running alone and it felt so easy at this pace in 4th place.  You could tell that we were going to experience some major wind because it was swirling around.

Mile 6: 6:36 - Straight shots of  long roads on the flat farmland area.  Again felt easy just cruising along and enjoying the run.  Other than the wind was picking up and I was getting the sun and sweat in my eyes.  (have sunglasses on order);

Mile 7: 6:35  Caught the 4th place runner.  I could have probably caught him a couple miles back but I stuck with the pace plan.

Mile 8: 6:29  Felt good had a weird turn around a cone here that was odd that I've never seen in a race before.  They definitely  didn't want you hitting tangents.  All good and trying to stay at that same pace feel without ever looking at the garmin only when I heard the mile point beep.

Mile 9: 6:44  Very Very strong wind on this mile.  I had a hard time getting my gel out and I believe it slowed the pace down a bit but with the 25 mph wind that would do it to.  Again I really felt like I could have gone faster.  If there was one bad mile it was probably here trying to fight with the gel.  Distractions can definitely through your pace and mindset off.

Mile 10: 6:35 Strong wind but feeling good and again could have picked it up.  I could tell I was gaining on second place but I didn't want to pick it up and just stick with the plan.

Mile 11: 6:20  Okay little fast and got out of my pace strategy but I did feel good.  At this point the wind was pretty strong and I was running all alone.  I did see second place up ahead. I could have really let the legs go but didn't.

Mile 12: 6:25  Better pace no issues felt easy all good.  This part of the course was running back on the green belt and I knew something was not quite right with the distance.  Legs/knee not playing any hurting games with me.

Mile 13: 6:34  Easy - but I was wondering did I make a wrong turn because I did see the finish line.  My pace was still very consistent and I felt very fresh.

Mile 14 7:14  -  This Mile I slowed down because I was thinking did I make a wrong turn when my Garmin was way past the Half Marathon point.  I started looking around thinking do I need to turn back.  But I knew the finish was about a mile out because we finished the way we started.  I wish I would have just dropped the hammer and finished but I was concerned I took a wrong turn.

Ran a couple miles with Jeff and the second place finisher after the race than I ran four more on my own.  All in all a great race even though the course was marked/measured wrong I wanted to run longer anyway.

I now need to seriously think whats next. 

Congratulations to  Jeff Shadley at the official distance 13.1 at 1:17 for 1st place.   Without the wind conditions he would have been at 1:15.  Nice Job Jeff!

Good morning of running already at 50 degrees when I started.  11.10 miles at an overall 7:16 pace in 1:20.  Knee wasn't bad.  I ate crappy yesterday and paid for it this morning just sluggish and slower to start.  Ran up to the foothills and over to Benton Rd and back home.  

 Last miles 6:58 and 6:41. 

Have son's baseball game tonight with the temp's at 87 degrees. 

Did 8.4 miles today with my friend Barry. Nice and easy 7:33 pace.  We ran up by the Idaho State Minidome and then down by Davis Field and along the Cemetery then turned around back to my house.

Have to go back in to work at 11pm tonight so I don't know if I will run tomorrow your not.  Legs could probably use another day off. 

What a day.  I worked till 5:30 am in the morning doing Firmware upgrades on our system that went well.  Other related issues caused us to troubleshoot a problem extended me from getting beauty sleep.  Anyway, no run.  Exhausted and not worth trying to run exhausted.

Still exhausted from the all night maintenance at work and only getting 4 hours of sleep I managed to get a 6.52 mile run done.  Kept it easy at an 7:18 pace in 47.56 minutes.  I had to cut the run short because I had to drive my kids to school because of the rain.  I'm going to chalk this week up as a cut back week which I haven't had one for a while.  

My leg/knee or maybe the IT Band is giving me some pain after the run.  

Ran 15.23 miles at an overall 7:10 pace today. I was going to run longer but I needed to practice taking gels and water  because I didn't take anything with me and I got started late.  I think it's better to practice with the water and gels on a long run so your stomach can get used to it.  I ran a variation of hills/flat not an easy route.  I wanted to run the Pocatello Marathon course but I got up too late and wouldn't have had enough time.  Maybe tomorrow I will do a long run up there.

Splits

8:21, 7:42, 7:46, 7:00, 7:01, 7:09, 6:45, 6:5, 7:05, 7:11, 7:16, 7:10 6:42, 6:43  (uphill/downhill/flat )

Long Run 21.27 miles at 7:22 pace in 2:36:33.  Very windy and cold and I was soaked running the course.  But I made it through to Century School.  I was soaked and it was slow it seemed to get to the finished destination.  My wife picked me up and I was glad to get in the warm van.  Not a bad run for doing 15 miles the day before.  I believe the level of fitness is back now it's just smoothing out my stride to get speed.

Ran 13.34 miles in a 7:06 pace in 1:34:38.  I ran up Olympus Rd. than back down  to the house... actually I did some extra streets before I headed back home.  I wanted to run at least a Half Marathon distance I memorial day since I had the day off and honor our troops.

7:59, 7:39, 7:37, 7:02, 6:56, 7:17, 6:54, 6:33, 6:41, 6:55, 6:59, 7:05, 6:51

Ran with Barry this morning down Mckinley Ave. and then we went behind the junkyard on Garrett Way an then back down on Hawethorne RD.  I didn't realize I picked it up and left Barry behind a  bit but I came back to get him.  We started out slow and end faster with a little headwind the last few miles.

9.2 miles at an overall 7:29 pace.  I did the last two a bit faster 6:53 and 6:41.

Ran about .2 later from way out in the parking lot from work.  I wanted to do this just to loosen the legs up.

(Brooks Launch)

Worked till about 10pm last night.  Well I worked from home from about 7pm to 10pm on a upgrade problem to the newest version of Solaris 10 update 10.  This will allow our Oracle databases more functionality.  I wasn't planning on going to work my normal time and instead took a little extra time for a longer run.  I really was tired and had a hard time getting out the door.

13.41 miles at an overall 7:13 pace in 1:36.  Pretty flat route on the old town side of Pocatello.   Ran in my Sacuony Kinvara which are over 400 miles and I'm starting to feel it in my knees.  Basically all my shoes are getting up there  and feeling the soreness in the knees from the wore down soles.

 I ordered two new pair of shoes the Mizuna Musha  4 and the Asics DS Racer 9's.  Never ran in either so we will see how they do.

 Did the last two miles at 6:57, 6:33.

Now I really need to find a Half Marathon shoe replacement for the way discontinued shoe Mizuno Idaten which I've used for 5 years and they have over 254 miles. 

Quick break from meetings to posts my run today....

13.2 miles at an overall 7:09 pace in 1:34:27 today.  Woke up really tired.  I've been getting to bed too late the last couple weeks and I think its catching up to me.  I finally got out the door at 7:15am.  I didn't have to be at work my normal time because of all the extra overtime I've been working.  Plus my vacation has reached the max so I've been going in late this whole week to not lose hours.  The problem is I've been working late so I really haven't took any hours off.  :-)

 I ran up to Hiline Rd. then turned on Chubbuck Road and then on Bench Rd.  Then I decided to turn on Jerome also to Satterfield Rd.  Lots of climbing and some decent back down to my neighborhood.  Can't wait till my new shoes come in (Mizuno Musha and Asics DS Racer 9's   these are like the Ohana's)

Splits

8:11,  7:26, 7:20, 7:33, 7:15, 7:29, 7:02, 6:44, 6:46, 6:42, 6:57, 6:36, 6:56

My Son had a baseball game last night and did well and now he starts football practice tonight at 6pm

Need to start doing some Tempo miles.  I think my good for now would be to do 4 miles at a 6:20 pace.  I've lost a lot of speed with my accident so I need to start somewhere.

(Brooks Launch)