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

Ran the first time in my Mizuno Musha 4 shoes.  Their 7.8oz very light but also seem to have a structured comfort.  
 
I an 11.22 miles at an overall 7:10 pace in 1:20:26.  I ran down Hilne Rd. and turned on Siphon Rd than turned on Whitaker Rd.  and back down Yellowstone Rd.  Really a flat course.  There was a lot of construction on Yellowstone Rd.

Last two miles 6:27, 6:39.

Easy slower long run with Bill today on the Pocatello Marathon Course. I really enjoyed his company.  He just ran Ogden two weeks ago and did a great job today.  I was impressed with the rebound he had to do the long run and not a lot of sleep.

 At mile 14 I started to pull away a bit and ended running the last bit by myself.  Did 23.11 miles at an overall 7:38 pace in 2:56:13.  Ran this in a brand new pair of Asics DS-Gel Racer 9 I really like them.  Its cool when you can break-in a pair of shoes going 23 miles.  They are like the Ohana and Bandito asics racers.

There was a 50 and 100 mile womens bike race going on so I did a lot of waving and talking as they passed.  I got off my pace as I was watching the bike's as I headed out of Inkom.  No big deal I just wanted a nice steady easy run and pace didn't matter.
When I got to Century High School I headed back to run with Bill.  

Bill is one solid tough runner and would be on his team anytime.

The temperature was not has hot as expected and even sprinkled a bit with a overcast sky.   But when the sun did peer through it was starting to heat up.

At 1pm went to a memorial for my wife's, father's brother that passed away.  There was family all the way from Denver. 

Today was our 18th year anniversary so instead of doing exercise we pigged out.  I first took my wife to Starbucks and I got a skinny Latte and  oatmeal with nuts, fruits and brown sugar. My wife got a Chocolate Mocha and a sausage and egg biscuit.

Then we messed around at Dicks Sporting goods and I got a bright nike singlet with Colombia cargo shorts and she got some cargo shorts.  Then watched a movie and messed around at more shopping places.

For dinner we went to the newly opened Buffalo Wild Wings and I got the biggest hamburger they had and wings.  Plus fried mushrooms and chips and salsa.  Oh,  and the heavenly Onion Rings.  My wife got wings and ribs.  

One thing I've learned with marriage God puts you with the one you love even more and more each day. 

It was over 60 degrees when I first started running this morning. Very hot day.  I did 14.21 miles at a overall 7:08 pace in 1:41.  Didn't plan to run this long just happened.  

I really need new music on my Ipod it's getting too old.  All these same songs are boring me that I might as well leave it home.  The only really excitement is wearing my new nike singlet I buy on our 18th Anniversary yesterday.

I ran up to Foothill Rd.  and turned on Bannock highway after running along the back roads of old town Pocatello.  Again nothing really exciting and could have used Bill's company like on Saturday.  Then turned on 4th street and made the long stretch home.

Kind of had a wired-hair about running the Teton Dam Marathon this weekend, but I don't know.  I thought it would be a good training run.  Problem is I don't have a hotel or anything.  

Did the last two miles in 6:45 and 6:53.  I really need to get some faster miles in. 

Ran 10.10 miles at an overall 7:29 pace in 1:15. Did this with Barry so we chatted and took it easy. Tried to push Barry the last two miles and it worked for a bit.  I did the last two at 6:32 and 6:40.  Cooler today which made it way better than yesterday.

 My legs were sore today.  They just felt tired but I was out in the sun all night at my son's baseball game coaching.  Never could get into the run and had to push myself the last two miles.  Part of the tire problem was our lovely neighbor's were outside till 2am again keeping us up, until my wife asked them politely if they would quiet down.

Did 11.31 miles at an overall 7:13 pace in 1:21.  This is after working till 3am and getting up at 8:45.  I ran down Hiline Rd and kept running past Chubbuck Rd and then turned on Siphon Rd.  This is a flat stretch and a pancake going from and to my house.  Nothing really exciting just enjoying the run and the temperature was around 40 degrees.  Did the last three with some speed-ups 6:51, 6:34, 6:38

Not a bad run today up Monta Vista and up Olympus Rd.   I just basically went everywhere on a hilly course.  I started out just dead.  My legs felt like lead and bricks mixed together and planted to the ground.  But I worked my way through it after about 4 miles.  Sometimes you have to get past the barrier of how horrible you feel and then all of a sudden your legs start to respond.

 I did 13.1 miles at an overall 7:19 in 1:35 and did the last 5 miles in the 6:5ish range.    

Long run kind of unplanned for 17.2 miles at an overall 7:19 pace in 2:05:58.  I did a lot of  hilly miles.  First going up Clark St. all the way uphill to the Hospital then a short downhill before going up Bucksin Rd. and turning on the rolling hills of American Rd. Then down 4th street and then turn to go uphill all the way to the minidome.

I worked till 3am last night for a sudden problem which forced my system maintenance upgrade project to be canceled.  Then I was called at 6am to work on another critical problem till 7am, and I resolved the issue.  I fell back asleep till 8:30 and then got up to run at 9.  But I never got started till 9:20 because of a fireplace gas insert estimate.

Ok run not bad for little sleep.  Knees are tired and achy and just didn't really feel fast or fluid.  But the course was hard so good reason for that.

 Stayed home rest of day.  Put in a brand new bathroom faucet,  Replace a sprinkler head.  My daughter poured the mix oil gasoline in my Honda lawn mower so I worked on that and still have that problem.  

Not a bad run today for 13.32 miles at an overall 7:11 pace in.   I had a little knee pain and just tried easing into the run and gradually picking the pace up.   Since I did three hilly courses in a row I ran just a flat route out to Chubbuck down Hiline Rd. and turning on Hawethorne St. and other in and out streets back to my house.  I ran into the Highland High School running team and waved at them.

I really like the Mizuno Musha 4 shoes.  I like how it feels on the forefront when you strike the ground.  At 7ish oz these are a good marathon shoe. They have a tight bounce off the ground for a good turnover on the legs.

Took my 7 year old son to track practice today at ISU Davis Field.  They get to train with the High School and run 4 meets this summer. 

 Splits

8:19, 7:31, 7:28, 7:27, 7:07, 7:03, 7:01, 7:12, 7:09, 6:56, 7:03, 6:51, 6:36 

Son's last baseball game tonight.  I hope he hits another homerun like last game. Then it's on to football practice tomorrow. (mizuno musha 4)

A very disturbing run today.  Barry and I were crossing over from Hawethorne Rd. to Poline Rd.  and we see a cat just get smashed by an eighteen wheeler.  The cat missed the front and ran underneath the Diesel truck but the bed of the truck had two grain shoots coming down that knocked the cat twice.   It twirled in the air and hit the ground and just started twitching with it's fur flying everywhere.  We turned the other way to not run right in front of it.  We were only about 20 feet away when it happened.

Anyway I did 11.22 miles at an overall 7.22 pace in 1:22.  Barry and I took it easy then I kind of got ahead in the run and did a faster mile and also ended with a faster mile.  But for the most part we took it easy on a flat course out to Chubbuck and back to my house.  Almost the same route I ran yesterday.

Ended 6:47 and 6:27 for the last two miles. (Brooks Launch)

Worked till 4am in the morning and got up at 9:15am and ran 11.22 miles at an overall 7:11 pace in 1:20:39.  I've been able to do this a lot and I think sometimes it's important to test yourself when your tired to run.  

1.  20 miles in a marathon your fatigue and you have to learn to gut it out.

2.  It's good to run on tired legs.

3.  You have to force your mind to think positive when your tired and this positive thinking or mindset it important in a stretch of miles in a marathon.

I pretty much did a rolling hills type course.  The hills are nothing compared to steep hills just enough to get you going up and down.

Picked up the last mile at a 6:38 pace. (Asics Speedstar 2)

Knee was bothering me the last few days before my runs...  Well really during the night where it would get swollen along the area where my screws are inserted with the Rod.  I  did ice it last night and that helped..  

This morning the knee felt good.  I could feel little twitches of discomfort.

I ran up to Olympus Rd. and around that area the Highland High school area then back home.

 Did 11.32 miles at an overall 7:15 pace in 1:22:07.  Did some faster miles at the end 6:36. 6:36, 6:36.  (pretty consistent) ( Ohana racers 2) 

Only 4 hours of sleep working late again but was able to manage to pull out a 21.40 mile run at a 7:15 in 2:35 with no food or water.  I wasn't planning on doing the long run today, but as I got thinking about my weekend schedule I thought why not just do it now.  Plus I didn't have to be to work till later since working last night.    

What I'm impressed with most and I'm starting to see my strength in running late in miles progressing.  I ran the last two miles 7:05, 6:46.  I think my marathon pace could be 6:40 so this was a good training run.

Do side... it not good to train without fuel because your not going to go without anything in a marathon and you need to train your body to eat and drink.  But I didn't know I was going to do this.

I so much want to feel the easy 6:30 pace again and that's my goal. 

Ran 13.31 miles at an overall 6:41 pace in 1:28:58.  I started way late at 9am this morning because of a work related issue that I got paged on from my work cell phone.  I drove up to the start of the Pocatello Marathon course to get in a good downhill run.  I figured running 21 miles yesterday on a flat course for my long run that I needed to get some downhill in. I actually turn down on Pocatello Creek road and not down the other side where the course goes.  
At the top it close to 7000 ft.  and the first 8 miles are literally downhill to around 4700 ft.  The first two miles drop 1400 ft according to the Garmin  I know my quads needed a good downhill workout to get used to the pounding.  

Very hot as I got into town and I was glad I decided to take water even though I I was only doing 13 miles.  I felt exhausted by mile 11 do to the fact I didn't eat enough yesterday to refuel the energy back in the body for this run.  For the first time in a while I was ready to be done, but I knew if I ran two more miles I would be over 80 something for the week.  It was getting hot fast so I pushed through the last two miles (6:42, 6:28).

Rest of the day.  I mowed my grandpa's lawn,  put in an air conditioner in our daycare classroom, grocery shopping.  

Ran with all my kids for 1.13 miles. What a present for fathers day.

Very slow run today it seemed.  The wind was a kicker again like Saturday.  I did 13.22 miles at an overall 7:29 in 1:38:50.  I was sluggish as well probably all the Father's Day food and Texas Roadhouse and what my family made for dessert afterwards.  

It's funny how us endurance runner's feel better in the later miles, and that's how it felt today.  

I ran 80, 77 and 81 miles the last three weeks the most since my recovery.  I do think I need a cut-back week on mileage.  Shorten the distance but increase intensity for speed. Do have a strategy yet but thinking of 4-5 mile tempo run 1 mile warm-up and  1 mile cool down.  Then another day 6 X 800m on the track or road.  I need to figure out how to get faster without risk of setback or overdoing it.  

Thinking of doing my first marathon coming back at Des News Marathon as a training run.  I ran this before and know it can beat the quads, but what a good test.

Anyway, did do a couple faster miles at the end today 6:56, 6:39 nothing impressive. 

10.07 miles with Barry today on a hilly course up close to Satterfield Rd.  and down by the fairgrounds.  This was just an easy run at 7:29 pace in 1:16:42.  We had a good conversation.  Good old slow run with lots of uphill, and at the end a good nice downhill.  I was a little sore.  I think the late work nights are catching up to me.  I have another one tonight with more security updates.  Then a break.

It's a record I worked close to 33 straight hours so the only running I did was .4.  I walked my son over from Davis Field then I ran back to my office.  Trouble with firmware on some of our systems that required them to be updated before the security patch kernels could go on.

 I was beat slept from 4:30pm to 6pm and coached my son football game that they tied at 6:30.  Ate dinner then just basically died and slept for 9 hours.  

Ran 21.51 miles on my day off from my 32 hour straight work hours.  Didn't plan to run long.  But I was prepared I brought one gel and water.  It was hot I started at 9am after 9 hours of sleep from my all night marathon hours worked.  

Ran out to Bannock Rd.  turned on Philbin Rd.  than ran all the way out to Tyhee rd.  Then turned back on Hawethorne Rd..  Most of the course was flat and it heated up to over 70 degrees. 

Did the last two miles at 6:59 and 6:42. 

Dallyce and I started at the top of the Pocatello Marathon course and ran the back side down into town on Pocatello Creek RD.  After about a mile we separated.  But she wanted to run even though we knew we wouldn't be together too long.

I did 13.31 miles at an overal 6:39 pace in 1:28:27.  Good run and I was hot.  There was more sweat pouring off my stomach and chest area than I can ever remember.

Splits
7:47, 6:43, 6:27, 6:17, 6:20, 6:19, 6:30, 6:31, 6:23, 6:34, 6:49, 6:56, 6:43

Off today from all the overnight work hours.

Easy run for 13.41 miles at a 7:12 pace in 1:36. By myself basically all over town. Picked the last two 6:50 and 6:42.

Rest of the day helped church sell hamburgers and hotdogs at family fun day.

At 7:00 it was already at 70 degrees.  I ran 15.36 miles at an overall 7:10 pace in 1:50.  I decided to run longer today to get used to the heat for when we go to Arizona on our vacation on July 6.  Didn't take water and really didn't feel the heat too bad.  Ran towards ISU then to Gold Gym then turned on Chubbuck Rd. and towards the Mall.  To explain every road I went down would be boring and don't have the energy to type that much.

Took a couple miles to get into the run but not bad. I love my Mizuno Musha 4's their a great pair of shoes and would recommend them.

9.10 miles at 7:32 pace in 1:08 with Barry this morning up to the ISU Campus and out to Ross Park then back to my house.  The wind was horrible blowing at times 30mph.  I got done with the run and felt like I just ran a 20 miler.  The run wasn't that fun and we could barely talk and hear each other over the constant gust.  The wind didn't let up the whole run and it really did set a fatigue factor on the body.

 Ran up to Olympus than turned up a few streets down from Satterfield RD.  Did a lot of hilly miles and the temperatures was in the 60's.  I did feel warm and there was somewhat of a breeze.  
Ran 13.33 miles at an overall 7:09 pace in 1:35:20.

Lunch

Ran back from Davis Field after I walked him over there for the track practice.  He's been doing this for two weeks now on Monday's and Wednesday's.  

Was beat today.  I stayed up too late after my sons flag football game which I've been coaching the team.  I didn't get enough to eat or sleep really the last few nights.  My legs felt tired and I was tired but I did 13:31 miles in 1:37:11 at a 7:18 pace.  Funny I've done a Half marathon distance in the morning for a couple of weeks almost.  Good distance to get the endurance strength you need.

Little sore today and just flat out tire.  I went to bed at 11:30pm last night and just didn't sleep good again.  I'm going  to try and get some rest tonight to run the Pocatello Marathon course.  I ran 12.3 miles today at a 7:18 pace.  I ran in the direction to the Mink Creek fire area to see the damage and view of the smoke.  Even outside my house the smoke was so heavy and the running wasn't has great.  But I turned around about 2 miles from Indian Hills so I wouldn't breath the effects of the smoke.

Great solid long run for 22.2 miles ending a good mileage week of training. I ran the Pocatello Marathon course starting at 6:16am alone (well I had my iPod).  I felt pretty good after I got into the first few miles.  My left quad was a little sore last night and I felt that for a bit.  The quad didn't cause any issues in the run and felt fine after warming up.  The is my best pace at a 7:03 in 2:36 for this years training on this course so far.  The best key of this run was I felt really good going over the Inkom rolling hills and then climbing up Century Hill.  Each long run on this course is a progressive baby step in conquering the challenge.

For the first 8 miles my hands were freezing it was kind of chilly at the top of the course going down,  but it gradually got warmer coming out of the Rapid Creek Canyon.
I was tired waking up this morning, but I think that helped me stay at a relaxed pace and not push too hard.  I didn't want to push hard I wanted a consistent pace.  I'm glad the week is over its been busy.