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

I didn't get much sleep last night because I was putting our basement family room back together after the flood. My entertainment system allow is a pain with a 6:1 channel receiver/amp and 6 speaker's you can imagine all the speaker wire and cables.

I got 5 hours of sleep last night and it showed, because I took a wrong turn on my run this morning that cause me to go up Neva Rd. which I've never been on. It's a steep climb for a mile then it smooths off for another half mile. I was thinking that it would drop me down in front of Lincoln School and then I was going to get on our paved Greenway trail that takes you through the city. But this road at the top of the hill ended with a dead end and a private property sign. I had to turn around and figure out where I made the wrong turn. My problem was I should have turned off of Highway 31, and took the first right street rather than the second which took me on Neva Rd. Anyway, I ran 12.42 miles at an overall 7:06 pace in 1:27

I also had to hookup a new router at our house last night, because our old one decided to die. I have two computers that run through wireless and one that's hooked to port 1 off the router (cabled). Easy to do, but rearranging everything is not fun.

I rode my bike to work again 1.5 miles.

(Asics Trainers 13 - 133 miles)

Lunch:

Rode my bike to my wife's daycare and back on my lunch hour. I have to come back to work tonight at 10pm to put patches on, so I might just run to work and then of course run home when were done. This could be around 1am, but I may not get a run in on Wednesday so I have to get the miles in.

 Evening:

Ran 3.30 at an overall 6:55 pace in 29:49 minutes to work at 9:30pm.  I have to install security patches at work tonight and will be here way late.  I will run home though, but I may not run Wednesday morning.

Early Early Early morning.

I left work last night at 1:56am (for my run home) after installing security patches that we started at 10pm, I ran 7.1 miles at an overall 7:39 pace in 54.28 minutes. One thing about running this time of morning, it's nice and cool. Although, I was tired and it was hard to see. I felt like I ran a relay, because I actually ran 3 different times in the 24 hour period. I only live about a mile from work so I stretched the run just a little bit :-).

I don't have to be at work until later this morning until 11am or when I want to come in, or if I just
want to take the day-off. But I love my job so I will probably go in. Well off to bed I'm beat.

(Avia Lites pair #2 - 515 miles)

After working all night I got up at 10am, and did another run of 4.32 miles at an overall 7:06 pace in 30.45 minutes. I did the last two miles at a little faster pick-up pace (6:22, 6::26). My body is definitely still tired from last night, but that the way life is at times. You have to push your body at times when your tired. I'll try to get another run in today at my daughter's fastpitch softball game right before the start.

Evening

Ran before my daughters fast pitch softball game in 90 degrees. 5.2 miles at an overall 6:43 pace in 35.21 minutes. Last two miles (6:23 and 6:49). My body was tired tonight from the lack of sleep. The heat really didn't seem to bother me too much but I don't like anything in the 90's.

 Rode my bike to work and back and on lunch a total of 4 miles.  I'm going to take it back tomorrow and upgrade it to a better triathlon road bike.

Didn't get much sleep last night because I was finishing rewiring my theater system, and cleaning up the road bike I bought to take back.  I wanted to get a better Tri bike than the one I got.

I ran 9.42 miles at an 7:18 pace in 1:08, and it really was an uneventful run.  I ran by feel and never really got the legs moving very well.  That's okay these are the types of runs you need when your tired and it does strengthen you to run when your tired, especially when you hit the 20 mile mark in a marathon.

Were having a family barbeque at my house on Friday so we wanted to get the downstairs living room put back together.  Thats why I haven't got much sleep since our flood, and also working in the early hours of the next morning on Tuesday was tiring.   I've gotten a total of  17 hours of sleep in the last 3 days and I'm feeling it.  I don't know how well the long run will go tomorrow on the Pocatello Marathon course.

(Mizuna  Precision 8  -  442 miles)

I got 6 hours of sleep last night still not enough, but better than what I felt I was getting this week. I have the day off so I got up about 4:50am ate a granola bar and let that digest a bit. Then I drove up to the start of the Pocatello Marathon course to get more training on the actual course.

I ran 21.3 miles at an overall 6:26 pace in 2:17 starting at 6am. My sister-in-law also went with me, and she ran 12 miles of the course (I can't convince her to join the blog). I feel confident that I can do well in this Marathon if God allows me too on this course. I really felt good the whole way. My plan was to run at a 7 minute mile pace to get more time on my legs, but I got in a groove and went faster. The second half I really need to push hard in the race (it would be nice to have a pacer to run the second half with), if I can run the first half correctly and not go out too fast. The first half is all downhill basically until mile 14. Then the 14 to 21 you have 4 hills that can kill you if you've ran the first half too fast. Last few mile splits on the rolling hills starting at mile 15 (6:31, 6:36, 6:43, 6:19, 6:12, 6:18, 6:16).

(Saucony Tangent 3 - 143 miles).

Got to bed at 2:20am last night, because we had family over and had a great barbeque. I hurt the bottom of my foot last night trying to play football in my crocs with no socks on. I was limping a little last night, but my run today it didn't bother me.

It was 75 degrees when I started running after 9am so I carried a water bottle in my had with me, and by the time I was done it was 84 degrees. I ran an uneventful easy run of 11.3 miles at an overall 7:01 pace in 1:19. I was glad I bought water to hydrate well on the run being that I got started so late.

 Evening

Ran 1.2 miles from the bike shop and almost home until my wife picked me up on the road.  I was at the bike shop looking at Trek 2.3 C, Trek 2.1, Trek 1.5, Treke Mandone 4.5, and the Jamis Ventura Elite road bikes.  But I still came away with no bike, because I didn't want to make a fast decision like last time when I bought the lousy entry level road bike. 

Decided to run with the dog today just to give him exercise.  We ran 3.1 miles at a 7:30 pace.  I'm on vacation all this next week so I probably won't get a lot of miles in which is good to just be with the family.

First day of vacation and I slept till 8am this morning.  I started running around 9am and it was a hot one already around 75 degrees.  I didn't really know what I was going to run, because I don't really care about training this week.  Being with my family is all that's important, and for us to have fun.  I really have a don't care attitude right now on my training, because I'm making it too much of my life lately so I'm not going to do that anymore, so today I just was going to run and stop when I felt like it.
 

Ran 12 miles at an overall 6:47 pace in 1:21. Pick it up the last few splits 6:07, 6:16, 6:13, 5:43, then a two mile cool down. The 5:43 was on a flat sort of uphill grade.  Didn't really feel strong the first part of the run and had to wake up the legs.

Evening:

I ran 1.21 miles to the bike shop and back.  I purchased a Specialized Tarmac 2008 that was their demo, and I got such an awesome deal that it's a steal.  Except when I got there it wasn't ready yet so I  have to got back on Thursday and get it, because were leaving for camping tomorrow morning for a couple of days.  This bike is already for triathlons if I wan t to do any.  I plan on doing the Pocatello Triathlon on August 9th just for fun.  It's only a sprint triathlon.

Today was my birthday so before we left for camping on our vacation I wanted to go for a quick run and finish the last mile at a faster pace.  I went and ran down Highway 31, and Chubbuck road and back on Poleline Rd.  I ran 11.1 miles in 6:45 pace in 1:15 and I ran the last two miles in (6:20, 5:53).  It was a very relaxing run, and I was anxious to get home to go camping so I could hit some miles on our ATV's and have some nice family fun.

Did a lot of ATVing today while camping, and we hiked 3 miles and one of the miles I ran.  Just had a lot of general fun while camping at Mink Creek in my father's hughe toy hauler.  It was great being up there with the family.

I ran at the camp spot at South Mink Creek up the road, down a road called Garden Creek Rd. that opened up to a huge cornfield for miles.   It was absolutely beautiful and it was an awesome run to be out there with nothing around you but mountains and corn fields.  Then I turned around and ran back to camp after 5 miles.   I ran 10.3 at an overall 6:58 pace in 1:11.

I wasn't going to run, but my wife allowed me to knowing how beautiful I thought it was going to be.  After the run we packed up and headed home.  We only stayed two days.

Evening:

We took the kids swimming at the Ross park swimming complex, and I did 20 laps in the pool equaling a mile.  I'm not going to count it as running because it just doesn't seem right.

I ran 21.3 miles of the Pocatello Marathon course at a 6:41 pace in 2:22:27.  After running 10 miles yesterday and swimming with the kids and actually doing a mile lap swim I didn't feel too bad about today's run.  I was tired from the camping, but I got up at 5am anyways and started running at 6am. This is the third week in a row that I've ran 21.3 miles on the course.  I now need to do some tempo runs each week before the August 30th marathon along with running the course still to feel totally prepared.

I've decided not to run the St. George marathon this year because of gas and hotel expense.  It's such along ways for me to travel .  There's a Boise marathon that's a lot closer that I can do in October.

Ran11.2 miles at an overall 6:57 pace in 1:17.  I slept till 9am this morning, but it was worth it.  Although it was hot outside.   I got my new Road Bike yesterday and rode it all day today.  It's a 2008 Specialized Tarmac Elite.

I ran 8.2 miles at an 6:46 pace  this morning.with the temp at 62 degrees.  I had to cut the run short, because I had to be at a early meeting.  This is the first back from vacation and I already need to come in early.  I rode my bike to work, and around campus to the different meetings I had to be at.

Evening:

 Ran 4.1 miles at a overall 6:57 pace in 28:39 after a very busy day at work.  Filled with meetings and training sessions.

I ran 10.2 miles at an overall 6:59 pace in 1:11. I did some faster miles  in the middle of the run (6:14 6:33, 6:37,).  Off to more meetings and training not much time to blog.  I rode my bike to work about 3 miles to the training site.  I rode about 6 miles yesterday on my road bike as well.

Evening:

Quick little run tonight before I headed out to my Daughter's fastpitch softball games.

5.23 miles at an overall 6:33 pace in 34:17 minutes.  Splits (6:54, 6:40, 6:35, 6:27, and 6:10).  Not a bad run and I did over half of it in a very strong wind.  I ran area my neighborhood just for something different.  What was nice is getting off early for work tonight since I didn't really take a lunch.

Both run with (Mizuno Precision 8  -   460.5 miles)

My body was tired this morning and I felt a little weak.  I think the problem was that I didn't eat enough yesterday.  Although I did drink quite a bit, but my weight showed that I should have ate more.  I got 7 hours of sleep last night which was nice.  I could have got 8 hours if I would have not spent an extra hour on the computer looking for an extra set of racing rims for my new bike. 

I ran 11.33 miles this morning at an overall 7:04 pace in 1:20.  Most of the run was uphill, and it was hard.  The last two miles were the hardest miles to finish than I've ever experienced in along time in my training.  I think I didn't have enough carbs in my body.  My weight showed 136 but that could be a lot of water loss.

(Asics Trainer 13  -  166 miles) 

 Evening:

I ran 5.21 miles at an overall 7:08 pace in 37:09, but it wasn't a good run.  I really struggled even getting going, and it was very hot but that wasn't the problem.  My body, mind are just tired.  I need to get a good nights sleep tonight. I have three new projects dumped in my direction this week at work so I really will stay pretty active, and not really focus on the running.

Rode 5 miles on the bike riding back and forth to work and home and lunch hour.

(Avia Lites #4 -  602 miles)

This morning I didn't want to get up, but I did get 8 hours of sleep last night so that was good.  My legs still felt tired and it's probably because of the double run days and the bike rides to work and every where.  I need to really watch my weight and start to up my calories to increase the energy level.  This morning I weight 137 and that's lowest I've been in 20 years. Although I would like to keep my weight here to see if it makes a difference performance wise.  I sure have lost a lot of muscle compared to when I used to weight lift three years ago to what I look like now.  Oh well your going to have trade-offs from running all the time.

 It was 49 degrees this morning which was perfect and I ran 10:32 at an overall 7:06 pace in 1:13 on a very uneventful run.  I ran most of the run down Highway 31 and Quinn Rd.  This is probably the only run, because I have a busy schedule at lunch and tonight.  I rode my bike 1.4 miles to work, but don't worry I won't count the mileage.

(Saucony Grid Triigon 4 - 589 Miles)

Didn't get much sleep last night, because I was up till midnight repairing a disk drive on one of our servers at work.  I love my job sometimes!  The bad thing is I was checking the system out before I went to bed, because it's a brand new server that was built by others under me in my section, and I discovered the problem.  Things like this happen for a reason.

 Anyway, I got up about 6:15am and headed out the door running around 6:50 on a completely empty tank of energy and everything else.  I did some uphill miles then did a couple downhill miles at (6:13, 5:51) then the last mile was flat and I did it in (5:41) .  Most of the miles were ran up by Pocatello Creek Rd.  All things considered I was pretty happy with the three tempo miles.  I still have a little speed, but not much.  I really need to have my energy back before the August 9th Triathlon and the August 30th Pocatello Marathon.

I drove my truck to work today, because I have a training meeting at 8:30am so I needed to get there quickly.  This will give the legs a break for tomorrow's 21 miler on the Pocatello Marathon course.

Evening

Run a half a mile just to loosen my legs up a bit.  That felt good after being in meetings and training.

(Asics Trainers 13 -  176.5 miles)

I ran the Pocatello Marathon course this morning.  I was real tired from the late nights and not enough sleep and vacation syndrome.  But I managed to get almost 7 hours last night.  It was an uneventful run, and for the fourth week in a row I ran the course by myself.  My hands were actually freezing for the first 10 miles so I was kind of glad to feel some heat.  The temperature was 40 something when I started and I was wearing a singlet and shorts.

I got up at 5am and started running at 6am.  I felt real steady throught the whole run and I really didn't want to push anything until the last mile up the hill just to get a good feel to know what it will be like in the actual race.   I ran 22 miles at an overall 6:38 pace in 2:26.  I pushed the last mile up the hill with the mile split being 6:11.  Afterwards I mowed the lawn and now I'm headed off to work at a car wash to help send our Church kids to camp.

(Saucony Tangent 3  -  186 miles)

Did a 13..24 mile bike ride on my bike with an avg speed of 19mph.  It was a lot of fun.  The new bike is a great fitness toy.  I'm going to count this as 3.5 miles.  This wasn't because most of the ride was in a nasty head wind.

Nice morning with the temperature at 63 degrees I ran an easy run of 11.21 miles in 1:18.  Half of the run was in a nasty headwind and the other half in a nice tailwind.  Not sure how the day is going to go if I can get another run in or not.  I have a busy schedule today and will see how things go.

(Mizuno Precision -  471 miles)

Evening:

 I ran after work tonight and the temperature was only 82 degrees so that wasn't to bad for us Idahoian's.  I ran 5.12 miles at an overall 6:41 pace in 34.14  last three miles I picked the pace up (6:19, 5:56, 6:28).

(Avia Lites Pair #3 - 546 miles)

I go 8 hours of sleep last night but I still woke up sort of tired.  I did a lot of activities yesterday: running in the morning, and riding my bike to work.  Riding my bike and  doing sit-ups and push-ups at lunch.. Running after work, and riding my bike home  Then I had to help move furniture that my wife purchased for the daycare.  We put it in my truck hauled it over to the daycare facility and put it in place.  Then before bed I did 400 sit-ups and 100 push-ups, so I can now see why I woke up so tried. 

My legs were tired this morning so I ran by feel.  I did my Satterfield hill loop, and my legs didn't like going up hill this morning.  I really think I overtrained/exercised yesterday, because I remember going to bed with a headache and just dead.  Anyway,  I ran up the hill with a strong headwind so there was know easy thing about this run this morning.  Just when I thought I was going to have an easy run, but the easy run was hard and I wasn't really motivated.  I did get in some better splits later in the run.. I ran 11.21 miles at an overall 7:11 pace in 1:20, and I felt really tired after the run.

Then I rode my bike to work.  I will hopefully get in another run before my daughter's Fastpitch playoff game tonight. 

(Asics Trainers 13  - 187.7  Miles)

 Lunch:

I had the opportunity to run on my lunch hour today, because my wife didn't need me to cover the hour at the daycare facility durning my  lunch.  Their count for kids was at a low ratio so the staff person I cover could go without me being there.   The state and city is really strict on this policy and our daycare doesn't abuse it whatsoever.  But there are so many that run above the ratio and limited staff that get away with it.

 I ran 9.25 miles at an overall 6:50 pace in 1:02 and what was great is I ran two miles to the last to two miles of the Pocatello Marathon course and then two miles on the Pocatello Marathon course.  I love the last 6 miles of the Pocatello marathon course.  If you run it right it's a good and fast experience.  The last 4 miles I picked it up a bit  (6:33, 6:23, 6:09, and 6:35).  The temperature was 85 degrees but cloudy.

 (Avia Lites pair #3   - 555 miles)

Ran 10.22 miles at an overall 6:43 pace in 1:08.  I was in a hurry this morning because I got up late and had an early meeting.  This meeting is earlier than I usually come in to work.  I did get 7 hours of sleep which felt so good.  Did the Olympus Rd hill loop.  This road is right before the turn off to Satterfield Rd.  The Olympus Rd  is a shorter hill than Satterfield Rd  but it's a little steep.  We got quite a bit of rain last night, and we really needed it.

After I did a few warm-up miles I did some faster miles, but not too fast.  I was trying to get home to get ready for work  (6:32, 6:13, 6:11, 6:38, 6:37, 6:42, 6:09).  Then I rode my bike to work.

(Sacony Grid Triigon 4  - 599 miles)  Probably about time to retire these wonderful shoes.

Lunch:

Was able to run on my lunch hour again today, wasn't needed to fill in at the daycare.  The temperature was 85 degrees but with the humidity at 29%.   I ran 8.6 miles at an overall 7:05 pace in exactly 1:00.  I was just running by time today.  I wanted to get an hour of running in.  It's nice to get the second run done at lunch, because I don't have to rush after work to do the second run. 

On my break earlier today I did 200 sit-ups and 100 push-ups.  I will also ride my bike home from work.

(Avia Lites Pair # 3  -  563.5 miles)  Getting close to retire these shoes too.

 Had to run to Walgreens to get my Wife's bike out of the trunk of the car.  It was only .4 away.   I jogged at a 7:46 pace... I wanted to see how far away it was with my garmin.  We had Armadillo Tires put on and a tune-up done on her brand new bike.  The tune-up is free and you have 30 days to use it from the time you purchase a bike.

Didn't get much sleep last night, because I was frustrated at my daughter's fastpitch softball game.  They won, but the frustration is for other reasons not letting the girls have a chance at playing other positions.  They did win the game and moved to 13 -0 and play the championship game tonight.

6 hours of sleep and I an 11.2 miles at an overall 7:30 pace in 1:24.   I  wanted to keep the run slow, and easy.  I haven't done any runs lately at a slow 7:30 pace.  My left IT band is a little sore this morning probably due to all the miles this week in a short span.

(Mizuno Precision 8 -   482.7 miles)

Lunch:

Ran 5.72 miles at an overall 7 minute pace in 40:08 Minutes.  Did some faster miles at the end to bring the pace down (6:34, 6:23, 6:46).  Nothing amazing about this run.  The temperature was 86 degrees.  My legs are a little sore.  Probably do to the bike riding and number of miles so far this week.

I ran 10.22 miles at an overall 7:06 pace in 1:12.  Did the last two miles faster at 6:58, 6:22.  But my plan was just to run nice and easy.  I'm not sure how many miles I will run on the Pocatello Marathon course tomorrow.  Probably 18 to 20 miles.  It was a little cooler this morning at 54 degrees which was perfect weather to run.  I could have stay out there all day in that weather.  I  only got 6 1/2 hours of sleep last night, because my daughter had a ice cream party after losing their game last night.

It's frustrating when coaches don't make a team a team, but just show  special treatment to a few players and then they cause the team to lose the game.  You can tell I'm upset, but it's just a game.

 First off if anyone as commented to my blog the last couple of days I didn't receive your emails, because of mail filter changes I've done to my account.  That's why I haven't commented.   I guess I could go back and look at the blog comments (that takes to much time :-).  Anyway, my email configuration is now setup again and I should receive emails from your comments.

Long run today on the Pocatello marathon course.  I was tired and I wanted to get more than what sleep I got last night which was 6 1/2 hours.  But my body woke up by mile four in the run.   My goal in this run was to run the last 4 miles at a faster pace than the previous miles, sort of a tinman run.  I didn't want to run any in the 5 minute range, just a nice easy pace today.  I started running at 6:15am and the temperature was 50 degrees at 5600 elevation.

 22.1 miles  at an overall  6:31 pace 2:23:51.

6:46  (Heading down the hill)

6;40

6:29

6:34

6:24 (Felt like I woke up, and wasn't yawning anymore)

6:24

6:37 (Still heading down the hill really not changing anything in pace)

6:44

6:34

6;24

6:25

6:21 (The last of the downhill and I started entering Inkom)

6:50 (Felt good on this flat mile, not sure why I dropped my pace, but I didn't really care)

6:21

6:38

6:39

6:41

6:18 (start picking it up and I felt ok)

6:15 (hitting the hills now and I felt good, little tightness in the quad)

6:17 (still rolling along on the hills)

6:03 (Hitting the big hill giving a good effort up century hill)

6:42 (cool down)

( Saucony Tangent 3  -  208 miles)

I did 38 pool laps two laps from a mile.  It took me over 50  minutes.  I think this should get me ready for the August 9th Triathlon.

This morning I ran 10.31 miles at an overall 7:05 pace in 1:13. I was just trying to keep it nice and easy this morning. I didn't get a lot of sleep last night. My family was at our friends house till late playing volleyball and other games.  I got up way late and went to work  about 10 minutes later than normal, but I have to work tomorrow from 8:00am to till 5:00pm then come back that night and work from llpm to probably 6am.  My running this week could be a lot less because of work.

I rode my Tri Bike to worl to get in a couple miles on it. I don't know if I'll have time for another run today.

(Mizuno Precisions 8  - 493 miles)

 Evening:

Ran 4.55 miles at an overall 6:23 pace in 29:02 minutes.  I ran on mile 23 and 24 of the pocatello marathon course, then turned around and ran back.  I was at my daughter's soccer clinic and it's held at Century High School which is on part of the Pocatello Marathon course. 

The last two miles I decided to do a mini tempo when the temperature was at 90 degrees.  Spits (6:04, 5:44).

(Avia Lities Pair #4  - 606 miles)

This morning at 6am the temperature was 54 degrees perfect weather to run in.  I did a hilly loop today , going over Chubbuck Rd. which is right over the I-15 interstate running on a bridge, then turned on Bench Rd. then down Olympus Dr, and back home.  I ran 13.13 miles this morning at an overall 7:04 easy pace in 1:32.  I ran a little longer this morning, because I probably won't get a run in tonight and maybe not tomorrow morning, because I have to come back at work tonight at 11pm to put on security patches.  We could be here till 4am.

Evening

I ran 6.11 miles at an overall 7:01 pace in 42:57 minutes.  The temperature was 90 degrees again.  I was able to squeeze in another run before taking my daughter to her Soccer Clinic.  I wanted to get another run in because I don't know if I will be able to run tomorrow pending on how late I work tonight putting on Security Patches starting at 11pm.  If I do run tomorrow it might be one evening run in the heat.

After getting off work last night at 3am.. I rode my bike home and took a detour and road 6 miles none that I will count though.  I was flat out beat from working 12 hours yesterday.

I got up later today at 10am and did go out and run 6.22 miles at an overall 7:05 in 44:10 minutes.  It took me a mile to warm-up, but I got going and it felt good.  I think I'll let my body recover from the lack of sleep and not run again till tomorrow.  Of course, I always say this then I end up running.  Will see what happens....

 (Mizuno Precision 8  -  499 miles)

Evening:

I was able to squeeze in another run tonight even though I didn't want to run, but I did it anyway.  I ran 5.31 miles at an overall 7:05 pace in 37:38 minutes.  I took off work early to run before I had to drop my daughter off at her all week Soccer clinic.  I'm still very tired from the late night/early morning stuff we did at work.

(Asics Trainers 12  -  488 miles)  I haven't ran in these for a while.

I actually got 8 1/2 hours of sleep last night and that felt so good.  But I did wake up tired and not really wanting to run. Hamstring felt tight this morning and a little sore so I spend sometime stretching.  I finally got out the door by 7am.  I was going to work late today because I had to take my daughter to her soccer clinic this morning.  They have two sessions today one at 9am to 11am and 6pm to 8pm, and I have to take her and pick her up all 4 times.  Then somewhere today I have to go mow my grandpa's lawn so I won't be running twice today.

The temperature was 55 degrees this morning and I ran up Pocatello creek and back down.  I decided to do a tempo back down.  It's really not a steep downhill except for the first mile than it turns flat.

 6:18 (warming up, and it's funny this is the steepest part where I should have ran the fast split out of the tempo run itself)

5:50 (Felt good a gradual downhill with flat portions in-between.  I was really trying to practice on my turn over rate)

5:34 (More flat than anything... It felt good again and I was trying to get warm.  Really try to get my legs to turn over quickly and shorten the stride).

5:24 (Completely flat.  My turn over rate was really good in this mile, and not feeling tired).

5:58 (This was a cool down mile.  Amazing how you can run a cool down mile at this pace and it doesn't feel fast at all).

(Asics Trainers 13  -  223 miles)