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

Well thanks everyone first off for your support and I thought of you when I was running.  I won the Pocatello Marathon overall which was cool  with a 2:51:16.  Thanks to Jeff not running it or other fast blogger runners, or I won't have won .  It was pretty exciting.

Results
1 85 KORY V WHEATLEY POCATELLO, ID      TIME: 2:51:16

First Half 1:26:26. Pace 6:35 (Downhill all the way)
Second Half 1:24:49. Pace 6:28 (Hilly with some flat... I'm impressed by the negative split)

First off it was about 10 or 15 degrees hotter at the top this year than last.  I thought I should  take it pretty conservative at the top, thinking maybe I need to wait for the Top Of Utah Marathon to really perform, because the weather was going to be in the 90's today.  The first 5 miles drop over 500ft, and I was coasting along in 7th or 8th place (6:23,6:29, 6:31, 6:29, 6:27).  Now I look at these times I realize I should have picked the pace up and could have been under 2:50.  Oh well what's done is done.  The runner in 1st place took off like a Rabbit he was way ahead by mile 5, but I knew he would be caught.  I felt really good with so much energy and my legs felt strong, and breathing good that I really should have ran the first half faster.  The next miles (6:30, 6:30,6:41,6:31,6:34,6:33,6:44,6:33)  I started talking to, two other runners that were with me at this point, and I really should have ran faster miles. There's no excuse for a 6:41 and 6:44 .    I normally don't like to talk in a Marathon race, but it just happened.  Really for me there was no point in the race that the heat was a factor, I carried a 20oz water bottle in my hand for the whole race and that helped. 

Second half:

I knew I needed a negative split to decide to go for a 2:50, but did I decide too late with this being the dreaded part of the course.  By mile 14 the guy in first place was two minutes ahead of me, but all along my goal was to race myself and not others, and that's what it's always been about for me.  Mile 14 on went like this (6:38, 6:37, 6:45 "first good hill portion"", 6:32).  Mile 18, at this point I passed the runner in first and he was hurting. 

My wife  was following along in the car at this point and I told her at mile 22 I'm going to kick it in gear, and I also ran along side the car so she could refill my water bottle (they don't close the road in this marathon).  Now my strategy at this point was to start running hard after the 21st mile ( Mile 18 began with 6:21, 6:37,6:22, and 6:48 the biggest hill in the course which is only 162ft gain).

Still feeling excellent I finished strong (6:20, 6:10, 6:13,6:19, 6:22), finishing time of 2:51:16.  Sixteen seconds less and I would have been at least 2:50, oh well.

There was a funny point in the race at mile 23 where one of the volunteers called ahead to the finish line as I passed him and said "The winner of the marathon passed mile 23".  I'm thinking there's still three miles to go and anything can happen.  I didn't realize how far I was ahead the next runner came in at 2:59.

Good run, and Jeff ran and won the half marathon congrads! to him.  We had a good time talking... he's a great guy and talented runner.

I'm not sore, in fact I mowed our lawn after the marathon and felt good.  I did take an ice bath just to help heal the muscles faster.  I'm sure I'll feel something when I wake up tomorrow. I'm running the Top Of Utah in two weeks.  I've go to figure out what running or training I need to do.  Really you can't train, because it's two weeks away.  I'll properly run a 12 miler next Saturday and just short runs during the week and the following week.
 

Thanks guys/gals for your encouragement. 

I ran today and really didn't feel that sore after Saturday's Marathon I ran 5.4 miles at a 7:27 pace in 40.29 with the dog. The rest of the day till now was spend walking at our State fair (that's why I didn't run very much this morning).

It's kind of funny I had people congratulating me up at the fair. Also when I ran this morning by one of our main streets this couple that I ran past yelled at me congratulations and I didn't even know them. I'm really not used to this attention. I'm dreading going to work tomorrow, I need to find away to slip in my office without anyone knowing.

Today I ran 7 miles at a 7:20ish pace (I don't have my garmin with me right now). I really do feel good but I'm taking the runs easy this whole week, until Saturday. The weather is suppose to cool down here for the next week so that will be nice.

I did the run with the dog, just to make sure that I wouldn't try to run fast.

I got an entry into St. George for winning the Pocatello Marathon that's exciting.

Today I ran 4.11 miles in 28 minutes at a 6:50 pace. I did the last mile at a 6:31 pace so I feel I'm back on track for TOU next week. The weather here is turning ugly. It's in the 50's and windy and rainy, flash flood warnings. That's okay though I love running when the weather is cooler. I got up late, because I got a nice cold that I'm fighting now so I thought the lesser the miles and more sleep the better.  I took Nyquil last night at 8:30 and it only takes about10-15 minutes to work on me.  I become loopy and wiped-out.   

Today I did my standard Satterfield hill loop except when I reached the top I went back down to get more down hill running.  I've done this several times before. It's good training to get ready for TOU. 

I decided to do a mini tempo on the downhill, but not push too hard.  First mile was still flat and I warm-up "6:35" than downhill "5:29, 5:37" and finally part downhill and flat "5:47", whats very encouraging is I didn't push too hard being a little cautious since I ran a marathon last Saturday.  I feel my downhill running is strong and not to give a full effort and get these splits is very encouraging.  This Saturday I plan to run 12 miles on a downhill course to get ready for TOU, and what better course than the start of the Pocatello Marathon Course.

Today, I took the dog out for stroll/skip/run whatever you want to call it.  We ran  7.1 at a easy 7:14 pace in 51:58.  This run I started upward going over Olympus st.. which takes about 3 miles from my house.   Then down Booth rd.  which is over a mile downhill.  Then I turned on Hiline st., turned on Yellowstone st. then Wilson st. all the way home (This portion of the course is completely flat).  Tomorrow I plan a 12 miler and run six of the miles at a 6 minute pace.  I don't want to completely burn-out before TOU.  

I've never done a marathon two weeks after running one.  Last year I ran the Pocatello Marathon and then TOU, but they were 3 weeks apart, but I didn't end up running TOU  seven minutes faster than Pocatello's marathon.  But  I was conservative in the Pocatello marathon on the downhill last year like  I was this year.  

Sasha told me to floor TOU, and not worry about what happens.   For a strategic plan to run a marathon this way makes sense, because what do I really have to lose.  This is the FAST RUNNING Blog, so I should run FAST.  I understand the importance of running fast.  The only way to run faster is to run faster in your training and on race day. 

Today I did my long run on the Pocatello Marathon course, and it was good test to see how I felt after last weeks marathon.  It's funny to start the course and your running by yourself where last week I ran the course with 260 runners.  I started around 7:15am and I had to be done by at least 8:35am, because my wife was picking me up, but she had to be at church at10am.  I had to take my daughter to one of her two soccer games today at 10:30am

I ran 12.07 miles at a 6:22 pace in 1:16.  First miles were good warm-ups at (6:44, 6:36), than I start MP miles faster than when I ran the race last week (6:29, 6:26, 6:21, 6:21, 6:21, 6:28).  Okay, now I wanted to average around 6 minute pace for the next three miles to see how I really felt.  The next three miles are exactly what I wanted to accomplish, and I did it with little effort (6:02, 6:01, 5:58).  This was very encouraging for TOU next week.

 I really need to trust my ability to run fast, because for some reason I seem to take the conservative route in marathons.  I hit the wall in my first one and I think that has always haunted me.  I would really be happy if I can get under 2:50 next week. 

 The Lord is good, a strong hold in the day of trouble, and he knowth them that trust in him. Nahum 1:7

I'm going to trust in the Lord next Saturday when I run.
 

I'm sort of struggling what to run this week.  I know I probably shouldn't run too hard since I ran a marathon on September 1st.  I thought I would go easy until Wednesday and do a small tempo to get ready for TOU.  But here's what I did today.
 

This morning I ran 5.1 miles with the dog at a 7:09 pace. Very chilly morning and I wasn't dressed for it. I wanted to just take it easy. I worked hard this weekend around the house, where my knees were a little sore. I had to cut up three tree branches that the wind knocked on top of our house, and these where good size branches were I used a chain saw to cut them up. Then I had to pack them all out in the back up my pick-up, and take them to the city dump. This pretty much took all day.

I really don't feel well rested so I need to get some rest this week. I've done a lot of work around the house staying up late. Also fixing people's computers the last few days have given me some late nights too. Rest wise I'm not where I feel I should be for TOU.

Today my goal was to beat the 7 minute Garmin Guy, and I was able to accomplish that.  It was a good run:  6.07 miles at a 6:52 pace in 41.40 minutes with the dog the entire time.  It felt really easy and comfortable.  I ran three of the miles in a lower or 6:30ish pace.  I ran three upward and three downward.  I went up Pocatello creek road, turned on the Olympus hill road than went back down.

Tomorrow I'm going to run three-four miles at a 6 minute pace, and the rest of the week run easy to get ready for TOU. 

 Last night I sat in our Hot Tub for the first time in a while because of the cooler temperatures.  The Hot Tub felt relaxing.
 

Today I ran a mini tempo of 3 miles. First off I was up late replacing our Kitchen faucet.  It started leaking last night so I had to d an emergency repair, and go by a new one at Home Depot..  I spend a $100 on a new one, expensive but lifetime warranty.  I didn't get to bed until 11:30pm.  Basin Wrenches are wonderful for working under the sink. 

Okay back to the run enough about boring stuff.
I did a 2 mile warm-up(6:47, 6:35)  Then I started in the tempo (5:58) felt harder than it should have., but I think it's because I was tired, and my back was kind of sort.  Probably due to laying under the kitchen sink last night.  Next mile (5:42) I felt better and last mile (5:47) I went uphill for a ways on this one and it was a good effort for that last mile. Then I did one mile cool-down of (6:41).  Overall I'm pleased with the effort, but I do need to get some sleep these next few days.

Today I  ran 4.33 miles in a 6.47 pace.  I didn't really want to run this fast but it felt so easy.  I ran around the neighbor and up and over the overpass to get a little downhill and uphill in the run.  Nothing major. 

Ted, Steve if you want to go in on a hotel than I will, but I did accept to stay with Logan's parents if the offer is still there.   It would be great to hang around together before the marathon.

Easy run at 7am today for 4.1 miles at a 7:18 pace. I'll see everyone tonight at Paul's house.  I'm about ready to leave for Logan.  Thanks again Paul for letting me stay at your place.
 

What a nice day for a race. The weather wasn't bad the company of fast blogger runners was great. First off I wanted to thank Paul and his wife for allowing me to stay at their house it was a blessing. Also meeting Sasha, Steve, Cody, Jon, James, Logan, and Paul was a treat.

Sasha, Paul, and I all got up at 4:45, although I have to admit I was up at 4:00. I was so excited to run for some reason. Sasha was too, he was ready to box, and lucky for me I wasn't near him. Although, he might not have the body like Roy Jones he could out run him.

My initial intent for this race was to be somewhere under 2:50, since I really didn't want to push too hard after running a marathon two weeks ago. I made this decision during our warm-up before the race.

I felt really good in the race. I decided I would try to average between a 6:15 and 6:20 pace and that plan was a success.

I ran with Cody almost the whole race, and we had a good conversation going. Cody is an awesome guy. At the half-way point Cody and I checked in around 1:22, and I figured that under 2:50 was in the bag. I just didn't know by how much. I really did hold back quite a bit, but that's okay because St. George is coming. For a little bit Cody and I traded taking the pace, and that worked well. At Mile 18 I held back a little to go up the hill, and I feel now maybe that wasn't such a good idea. (mile 18 6:24, Mile 19 6:28 and Mile 20 6:39). I really felt strong until Mile 25 or 24 where I made a wrong turn and Cody yelled at me and got me going in the right direction. Who knows where I would have ended up, because the Cop patrolling the street wasn't paying attention and never saw me turn the wrong direction. If it wasn't for Cody yelling at me I would have ran a lot further today. But that stop and turn around kind of broke my pace and I felt some fatigue set in (Last two miles 6:31, and 6:31). It was good to see the finish line knowing that I broke 2:50.

My fuel strategy was about the same in this race like all the others. I drank water at almost all the aid stations and had a gel at mile 11, and mile 17. I think though it might have been a good idea to take another gel at mile 21 just to experiment what affect it would have.

Overall, I felt I could have ran faster but saving some for St. George I think was a better strategy for me.

For me the best part of this whole race/trip was meeting and talking to all the fast runner bloggers. I really feel I've gained some good friends.

Miles-pace-speed-calories                           

Today I took it easy, but I really wasn't that sore but still it's good for the body. I ran 5.3 miles in 7:38 in 40:28 minutes with the dog. I got up late and really wanted to run longer, but I ran out of time. I'm too busy tonight to run so this will probably be it for me today.

Today I ran 7.34 miles  at a 7:10 pace in 52:43 minutes. I ran two miles at a 6:44, and 6:37 and feel really recovered from the TOU marathon.  I ran the whole mileage with the dog and he was wanting to go more, but I ran out of time again.

 Great job Fast Blogger's on your marathon time at TOU!
 

Today I ran 8.3 miles at a 7:00 pace in 58:19 minutes. Again this was all done with my wonder dog. I did a couple miles in 6:42,6:32. I feel pretty good other than I stayed up too late last night trying to review window companies.
We are wanting to replace all the windows in our house with high quality, energy efficient windows, and I was doing research to find the best home windows out there.

Morning: I ran 8.1 miles at an overall pace of 6:26 in 52:16.  I did a fast hill work-out on the steep Satterfield  hill where I ran up it and back down.  Up portion was 7:09, 6:38,6:36, and down portion is 5:18, 5:38, and I don't have the other one.  I felt really strong and no soreness in the quads.

 Lunch:  Ran 3.1 miles at the treadmill at the health club.
 

AM: I ran 9 miles today at a 6:47 pace in 1:01. I did several miles in the 6:30ish and 6:40ish range. I ran a portion of the course on a gradual uphill nothing extreme just gradual. The rest of the course was mostly flat with a little downhill mixed in. I felt really good. I don't know if I will run anymore today or not. Tomorrow I have to travel to Idaho Falls for my daughters soccer tournament, and the next week after that to Jackson Hole. Both Saturday's I'll have to get up extra early to do my run. The bad thing about tonight is I have to work late to put on security patches.

Lunch: I ran 4.33 on my lunch hour today at exactly a 7:00 pace. I ran with the dog, he was real mad at me this morning for not taking him so I felt guilty. Rather than run at the gym I ran with him. It's been a while since I've ran outside in the afternoon, and I loved it. It was warm but not uncomfortable. I ran from my house and around the busiest street (Yellowstone St) in town and mad a loop all the way around back to my house.

Today I ran 14.22 Miles at a 6:58 pace in 1:39 on a very, very, very hilly course. The run was a hard effort, and I was tired on the last mile for a few reasons. 1. I went to bed at 12:30am because I had to install security patches on our Unix systems. 2. My son woke me up and I didn't get much sleep. 3. I didn't eat very well the night before and didn't have enough carbs in my body. But I was pleased because this was very hard course I ran, and it will prepare me for STG.

Later that day I ran an extra mile to get to 17 miles for the day (2.8 miles)..

Today I ran 9 miles at a 7:08 pace in 1:04 on a very cold morning. The temperature was 38 degrees when I left the house. I mostly ran a flat course today with a little up and down hill. The wind was kicking up to which made it difficult to keep my hat on. I'll do some sort of tempo run tomorrow.

 The Cowboys are undefeated 3-0.  I'm an addicted Cowboys fan.
 

I did a 5 mile tempo/marathon pace sort of run today.  I had to wear my Under Armour tights today because the temperature was 33 degrees. NO NO NO BACK TO COLD WEATHER!!!!!!!!!!!!!!!!!!!!!!!
Sorry I just needed to get that out.  I'm not ready for cold weather because , 1.  It takes more time to get ready in the mornings.  2.  No matter what kind of gloves I have on my hands still freeze.  3.  The motivation factor is less.  4. How can you get a suntan.  That's why I bought a treadmill to run more inside this year.

Tempo run
6:38, 6:14 (warm-up miles)
5:51 (felt okay)
5:53  (felt okay again)
5:52  (I don't remember how I felt)
5:48  (Going uphill on this one and I pushed harder and the effort felt hard)
5:56  ( I think the effort felt hard on this one where it probably shouldn't have)
6:46, 6:26 (cold down)

Overall I'm not real pleased.  The effort should have felt easier, but it didn't feel that way.  Maybe I'm feeling the effects of the previous Marathon's.  Right now I don't know how I'm going to approach the next marathon.  I know with my runs left before October 5th, I'm going to cut the intensity down a little.

Today I ran 8.3 miles with the dog at a overall pace of 7:05 in 58.51 minutes. I ran up the standard Satterfield climb then turned around and ran home. I didn't push with much intensity today since it was an easy run day. I did one mile at 6:06 and two others at 6:24, 6:31.

It was 32 degrees when I left my house to run. It's definitely colder this year than this time last year. I wonder what STG is going to be like on Oct. 6th?

I still don't have a clue what my real goal will be for STG.

Today I got up late, because I was up till 12am, but it was worth it. I've started a relationship with my Biological dad who I've never seen until now (36 years) my whole life. They came over for pizza along with my half-brother and two half-sisters that I've never meet either until last week. The relationship is going well. Long story why I've never seen my biological dad. But this is the third time we've gotten together this week. Back to running

Getting up late made me want to do a faster run 7.6 miles at an overall pace 6:26 in 49.22. I did a real hilly run up around Olympus Drive, down Booth Rd. and then down Hiline Rd. I guess you could call this a mini tempo where I had three split in a row of 5:47, 5:45, 5:59. I didn't look at my watch, because I wanted to go by feel. This is something Sasha as talked to me about by running by feel and not by your watch. I really thing this is a good concept to try. I'll I can say is Sasha really has good advice, because it felt so easy not worrying about the time.

AM: I ran 12.30 miles at a 6:51 pace in 1:24. Mainly on a rolling course that had a decent 2 mile downhill, and the first 3 miles were uphill and I took them slow. I did a few fast miles towards the end of the run (6:07, 6:09, 6:32) these were mainly downhill. This was a very good rolling course to run. I might run later today at lunch with the dog.

I'm leaving for Jackson Hole today with the family for my daughter's soccer tournament so I will run my Saturday run there. The weather is suppose to be cold and a high chance that we could see some snow. I will probably only do 6-7 miles tomorrow.

 Lunch:  I ran 4.3 miles with the dog at a 7:18 pace.  Nothing special about this run other than it was warmer than it's been the last few days, but the wind was blowing at about 20mph.

Today I ran in Jackson Hole, what a beautiful place to run in, and also beneficial running in the higher altitude. I ran 8.1 miles in a 6:45 overall pace in 54:53. Last three miles I hit MP (6:12, 6:08, 613).

We are here for a soccer tournamment. I told my daughter she better win, because it's very cold here and suppose to snow.

Jogged around with my 3 year old at the soccer fields in Jackson Hole.