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

No running today I thought I would give the legs a rest.  They do feel pretty good,  other than the quads still are sore which I expected because of the aggressive downhill running.

I'm going to ride my bike today to the store to get some exercise.  My wife is still sick but feeling better.  Thanks again everyone with all your comments and support and advice and confidence booster's for the race.

Very cold this morning at 34 degrees.  I still wore shorts with a singlet, and put on my arm warmers and gloves.  The quads were not really sore today, and I felt really good.  I'm glad I was real sore the last few days, because I knew I was more aggressive and pushed myself better in the marathon. I ran 9.2 miles at an overall 7:25 pace in 1:08  going down Hiline Rd, then turning on Yellowstone, then turning Poleline, and then turning on Alameda Rd.  Finally turning on Mckinley Ave.    

I probably will only do single runs the rest of the week to get a good recovery, and not try to push back fast into the training cycle like I usually do.

Now I just need to figure out what I want to run in October.  I'm definitely leaning not running TOU which I've ran the last two years.

(Asics Trainers 13  -  311 miles)

This morning it was 42 degrees and I wore some thin insulated gloves (the dollars gloves you get at the store).  I'm really not looking follow to winter.  Before I started running in the morning now over two years ago,   I used to love winter and hate the heat.   Now I'm thinking that running in the winter isn't fun, and the heat I still  hate but isn't that bad.  Oh well you can't have a box of donuts at your door step every day that's just life

This morning I ran 9.20 miles at an overall 7:17 pace in 1:07.   I did a major hill climb today of over 2 miles from my house all the way to the top of Hospital Way Rd.  On the downhill I did some faster miles, but still taking it easy to keep the recovery going (6:21, 6:57).  This will be the only run again. When you go over Hospital Way Rd.  it will drop you down in the upper campus area of Idaho State University. 

 Our football team got destroyed this weekend by Boise State,  49 - 7.

(Saucony Tangent 3 -  269 miles)

Lunch

I did 300 situps and 100 pushups.   3 one minute stomach tighting technique. 

I tripled my situp and pushup toning exercises to prepare for the Pocatello Marathon, and they seemed to help.  My own theory was you needed a strong upper core to prepare for 10 miles of downhill running (That's really all Pocatello has is only 10 mile downhill not 13).  This really seemed to help in the marathon.

This morning I never got out the door till 7am, because I slept over 8 hours last night.  That sure felt good waking up this morning with that amount of sleep.  The temperature was close to 50 degrees which felt so good when I started running.

 I took the pace again nice and slow, and I didn't do any hills today other than running over the overpass which isn't very long.  I was a little sore on this run, and I think it was to do with all the hills and downhill I did yesterday and not being fully recovered yet from the marathon.

I ran 9.4 miles at an overall 7:29 pace in 1:10.  Again I'm sticking with only single runs this week.  I believe I 'm going to run the STG marathon.   I emailed the race director to see if I can get in with the new PR time that I set.  When I wasn't selected in the lottery I email them back in May and they were going to let me in by calling them and giving my credit card information.  Hopefully, they will still allow me in, if not than I will have to run the Boise "City of the Trees" marathon which I didn't enjoy last time.

Lunch:

Did  300 situps.  Three bridge planks, and two static ab holds, and 100 pushups.

 I also heard back from ST. George and they will allow me to enter the marathon.  Now I'll I need is a place to stay which all the hotels are full.  It would just be me coming up there.  Hopefully, I can get some training in from just recovering from last weeks marathon.

I got 6 1/2 hours sleep last night. I stayed later to caught up on laundry, because I didn't have any socks to run in.   I hate folding socks they take forever.  I always do my share of the laundry equal to my wife.  I live there so I need to do it to along with the other chores.

Anyway, I ran another easy run of  9.51 miles at an 7:16 pace in 1:09.  The whole route was flat, and I took it nice and easy.  I was tired not enough sleep last night.  The temperature when I started was 37 degrees.  I wore my arm warmers and gloves with my marathon shorts.  

Tomorrow I'm going to run 15 miles with the Pocatello Running Club.  It will be my first time with them and ought to be fun.

Lunch:

400 Situps, 120 pushups, and 4 plank bridges.  I'm also using the new Chrome Google browser on the site to see the compatiblity.  Google still has some work to do with their beta browser.

 I haven't signed up for ST. George yet unitl I know I can get a place to stay. 

I ran with the Pocatello running club today.  We started at 7am and ran 17.5 miles at an overall 7:16 pace in 2:07.  We ran from 4th street out passed the Century High School and turned around and ended at the Bagely's shop.

Nice run with the  temperature starting at 42 degrees I took it nice and steady.  Didn't want to push any miles and keep the recovery going.  One of the guys is running the St George Marathon and he's trying for under 3 hours and this will be his first marathon.  He needs to learn how to fuel and hydrate, because he hasn't been doing it on his long run.  I was really trying to help him out and gave him advice.  Also told him to join the blog.  He's ran a 4:02 mile in high school.

Ran two miles today with my daughter's at Ross Park XC course.  Pace was 11:41.

(Saucony Grid Triigon 4 - 615 miles)

Great restful night for me last night getting 8 hours of sleep.  I vomited  Saturday night for some strange reason after dinner.  I just felt totally awful after eating homemade Indian Taco's (maybe I ate too much :-)).  All day Sunday I was in sleep mode, very weak so I knew I needed a good nights sleep to have any chance at running well Monday.  Anyway,  I was fine after the Saturday night's toilet party.

The run this morning the temperature was 39 degrees which wasn't bad for shorts and a long sleeve shirt and gloves.  I ran the standard Satterfield hill loop and on the way back down the two mile downhill I wanted to run some faster miles but not too fast, and also run the next two miles on the flat course home even faster.  I didn't know how my legs would feel but I did a good warm-up of  6 miles first then:

Mile 7:  6:18 big downhill but was taking it easy with no pain or soreness to speak of..

Mile 8:  6:31 not sure why I slowed down, I know I was thinking about St. George and where I was going to stay and I need to pay the entrance fee so I basically lost my focus here (downhill).  I was also thinking of my daughter's soccer game tonight in Idaho Falls where I have to leave work early and be there by 5pm, and figure out the location where their playing.  (Now I kow thanks to Jeff Shadley sending me directions).

Mile 9:  6:00 (flat)  Felt good and easy.  I was trying to focus on a fast turn over rate and keep my arms hands down and to the side.  It's better to not swing your arms up let them come out straight without crossing over your body for good form.

Mile 10:  5:54 (flat) Felt good and not too difficult for the last mile home.  Very encouraging run and feeling good after marathon two weeks ago. 

 Totals 10.51 miles at an overall 7:00 pace in 1:13.  Hopefully, I'll run more tonight in Idaho Falls.  My daughter has to be there an hour early before the game to warm-up so I figured I would run there close to an hour.

(Asics Trainers 13 - 321 miles)

 Evening

Ran in Idaho Falls 7.23 miles at an overall 6:22 pace in 46:03 minutes.  I did a progressive tempo (6:22, 5:56, 5:49, 5:47).  It felt good to get three miles in the 5 minute range.  I ran from Midway rd., turned left on Sunnyside all the way up to the Cemetery then turned around after running almost a mile past the Cemetery and ran back the other way.

My daughter had a soccer game in Idaho Falls and it wasn't a good game other than my daughter played excellent, but they lost 4-0.  But she played excellent even though their offensive just couldn't generate anything.

 Jeff your directions to the field were perfect.  Thanks again!

(Asics Ohana Racers -  324 miles)

Last night I got over 7 hours of sleep and felt well rested this morning.  My legs were a little sore from the hard running yesterday, but they functioned in today's morning run.  I wasn't very happy last night with the horrible officials in my daughter's soccer game last night so I kept thinking about that all night. 

I'm kind of bummed because my daughter's first XC race is this Thursday, but her school class is going on an overnight expedition.  This won't allow her to attend the race, but school has to come first.

 This morning run I ran up Olympus Rd, and back down side Booth rd to get some uphill and downhill work.  Then I  ran down Yellowstone and turned on Industiral road and back home.  Started out the first two miles with a 7:56 and a 7:29 this was going to be my easy day of running.  Although I did run two consecutive faster miles 6:40 and 6:15.  I tried mainly to keep the pace in the 7 minute range.  I really need to training on rolling hills these next few weeks to simulate St . George.

Totals 10.51 miles at an overall 7:07 pace in 1:14.  This might be my only run today because of a busy schedule.

 (Mizuno Precison  -  575.5 miles)

 Evening

Ran  8.12 miles at an overall 6:58 pace in 56.37 minutes.  I ran in a very strong headwind, but my pace was still fast, but I felt like I was running an easy run.  Very weird, but I did a few hills going up Olympus rd down Booth Rd.  Basically the same area, (but not same route) that I ran this morning.   I did this while waiting for my daughter at soccer practice at the Gate City School by Highland High School.

(Asics Trainers 13 - 329 miles)

I got around 7 hours of sleep last night, but I went to bed with a headache and woke up with a headache.  I also felt really tired.  Good thing this was an easy run day.  The temperature today was nice at 61 degrees when I started running.

 No hills today just a flat run of 11.11 miles at easy 7.11 pace in 1:19.  It didn't feel too easy because of my headache for the first 4 miles than after that the run got better.  My head didn't feel better unitl after I ate a big bowl of Kelloggs All Bran Strawberry Medley and Smart Start Maple Sugar cereal mixed together with skim milk and a bannana.   Maybe I just had a lack of nutrition in my body. 

(Saucony Tangent 3's  - 280 miles)

Lunch:

I got a chance to run at lunch and that worked out perfect, because I really didn't want to run at my son's Tee Ball practice.  I wanted to let my legs be a little more fresher for tomorrow's morning run by letting me run earlier in the day. 

I ran in a horrible heavy, heavy, heavy, heavy headwind that just knock me around.  All in all not a bad easy run and that's all I could manage in this wind.  Totals 7.7 miles at an overall 7:17 pace in 55:36 minutes.

 (Saucony Grid Trigon 4  622.7 miles)

Last night I went to bed around 10:30 and got around 8 hours of sleep which felt great.  My left knee has a little soreness in it the last couple of days but nothing to worry about.  I will make sure I don't do anything crazy on it the next few days.

I was going to do some sort of speedwork or tempo run today, but my legs and my body were too tired this morning so I bagged that workout and just ran easy.  I believe the fatigue factor is do to the higher miles this week , and being I'm less than two weeks  from running a hard marathon.  But I want to get high miles this week and do a three taper like I did for Pocatello.  That really seemed to work well.   I ran 11.23 miles at an overall 7:14 pace in 1:21.  Good slow run and to be safe I just ran a flat course just to be careful on my knee today.  The last two weeks I've ran a lot of hills and that could be the problem with the sorness, and also running on shoes that I really need to retire.  The last mile I picked up the pace a ran a 6:45.

 (Asics Trainers 13 - 340 miles)

 Eveining

I ran my evening run at my daughter's soccer practice.  I wanted to only run 30 minutes so I could watch the second part of the practice.  Everything started out good until I turned a corner up by Booth Rd. and wiped out on loose wet gravel that I didn't notice.  I cut the palms of my hands like hamburger, and I cut my knee and calf up pretty bad too  I also cut up fingers on each hand.  But I did get up and continue to run with blood dripping heavily from my right hand.  My hands hurt worst than my knee which I was myore worried about than the blood.  I actually finished up 2 more miles after this, and my legs seemed fine after the impact on the gravel..  The knee and the calf were also bleeding.

I ran 5.23 miles in a 6:37 pace in 34.35 minutes.  Last four miles I wanted to do a tinman  tempo.

6:26 - (almost all downhill) Felt good with temperature in the 80's.  

6:30 - (flat) Good pace and doing well.  I fell almost at the end of this mile.

6:26 (flat) Trying to stay focused after the fall and keep the same pace.

6:24 (Part flat and part uphill)  Focused on running the uphill at the same pace as the rest of the run, and not really that difficult.

(Asics Trainers 13 - 345 miles)

This morning my hand was really sore from the fall yesterday, and my calf as well.  I had to do my long run today, because we have my son's birthday party tonight and I know I will be up late, and really wouldn't be ready to do the long run tomorrow.  Plus all my kids have some sporting event we have to go to tomorrow.

The temperature was 38 degrees when I started at 6am and I ran up to the Pocatello Marathon starting line which is an ascent of over 1500ft .  (Warm-up miles 8:01,7:37,   This is really where the climb begins 7:38, 7:48, 7:49, 7:51, 7:51, 7:58, 8:46, last mostly up than back down 7:23)  Then I turned back around and picked up the pace, but not really too much. Amazingly I carried a heavy 160z water bottle in my hand the whole time running, and it was cold.   I still need to remember that I just ran a marathon less than two weeks ago so I need to keep my legs fresh for St. George and keep it easy on the downhill.  Anyway, the miles down were not bad (5:48, 5:56, 6:00, 6:04, 6:16,6:46).  I tried to slow down a bit after each mile.  Good run and I know all be sore tomorrow with the elevation climb and the descent.  I was getting tired on the last mile, but I was really tired even starting this run, because I didn't sleep well.  I even went to bed at 9:40, but my hand and calf hurt all night and I got up at 5:30am.

Totals 19.13 miles at an overall 7:11 pace in 2:17

(Saucony Tangent 3  -  299 miles)

 Lunch

 300 situps  80 pushups and 2 plank bridges.  I can tell I'm going to be sore from this run tomorrow.  But I also think yesterday's fall has left some soreness too.  I did land on my hip and then rolled on my left leg.   I'm a whip though 1500ft elevation gain is not that much.

Got 7  hours of sleep last night and I didn't run with the Pocatello running group today, because of kids games.  I had to head up to Idaho Falls again.  The temperature this morning was 42 degrees.

I ran 8.33 miles at an overall 7:16 pace in 1 hour exactly.  Last mile I ran at a 6;35 pace.  Did this before heading up to Idaho Falls.  This will be all the running for the day.

(Asics Trainer 13 -  353 miles)

Evening

Run at a pretty brisk pace from my brothers house to mine which is only .3 of a mile.  Good Speed work :-)

Later:

I had to go to the store and back tonight so to save gas I decided to run 1.54 miles at a 7:32 pace.

(Saucony Grid Triigon 4  -  624 miles)

Rest day after my 103 mile week.  I didn't sleep good last night so hopefully tonight will be better.

I must have been tired last night because I zonked out at 9:30 and got over 9 hours of sleep.  It really felt good to get the rest.   I had to hurry and get dressed and get out the door this morning. I was just really slow getting ready to go for some reason.  I ran 11.21 miles at an overall 7:07 pace 1:19. I started out slow this morning (8:04, 7:33, 7:38, 730, 7:36) then I hit some downhill and that the only reason why my overall pace was in the low 7 minute range (6:40, 6:01, 6:41) flat (6:48, 6:45, 7:03).  I did my standard Olympus Rd loop expect I added a few blocks extra to get the 11 miles.  

I don't know if I will be able to run on my lunch hour or at night.

Lunch

It was hot at 81 degrees with higher humidity today at lunch.  I took a late lunch where I started my run at about 1:45.  I ran uphill on Buckskin Rd, then turned up American road to get its .3 hill.  Then I turned around to get about three miles of downhill (5:37, 6:18, 6:09).  Then I stopped at Comments Cents to buy two 32oz bottles of Powerade Zero and a 16oz 2% milk for lunch.  I looked funny running with a bag of groceries on my last mile which I did in 6:55.  Totals 8.21 miles in 54.37 minutes at an overall 6:39 pace. Very good run in what felt really hot.

(Both runs Mizuno Precisions 8  -  590 miles)  I need new shoes soon.

I couldn't get to bed last night because I was so excited about the Dallas Cowboy's winning that I had too much energy to sleep.  What a wonderful game.   I did manage to get about 6 hours of sleep so not bad.  I wanted to stay up to midnight anyway because I have to work all day today,  then come back in at 11pm and probably work till 3am or 4am putting on security patches on our systems.  Wednesday I won't need to come after the early day work.  But staying up late last night would be good practice for doing it again tonight.

I had energy this morning so I thought I would do somewhat a faster run on sort of a rolling course on highway 30 and Philbin RD.  Good two mile warm-up (7:32, 7:06) ... now I already did some quality miles yesterday so I did want to go too fast today.  I starting picking the pace up (6:41,6:17, 6:40 - lost my focus or something here , 6:33, 6:18, 6:28, 6:32, 6:21) and a 6:53 cooldown.  Good run for not trying to push too hard on little effort.  Totals 11.11 miles at an overall 6:40 pace in 1.14.

Lunch

The temperature was 86 degrees but felt even hotter at lunch.  I ran 10.07 miles in 1:09 at a 6:53 pace.  I pick up several miles in the 6:40ish to 6:30ish range.  I did a few more miles today because I don't know how many, or if any I'll get tomorrow because of the late work night.

(Both runs  Asics Trainers 13  - 374 miles)

Last night I worked from 11pm till 3:30am so I didn't know what my running schedule would be like, if any at all today.  I did manage to pull myself out of bed at 11am, and get out the door by 12pm.  I didn't eat anything before my run, and the last time I ate was about 7:20 last night, but I didn't want to eat before the run because I never usually do.  I carry a 8oz water with me because the temperature was 83 degrees already, and I also felt kind of felt dehydrated and dead on my feet.  I weighted myself before the run and I was at 137, and after I was 133, because of the heat even though I drank all the water.

I started out slow  on the run (8:07, 7:38, 7:29, 7:46, 7:02)  then my legs came alive but I just wanted this run to be an aerobic easy run and nothing else.  I wanted to see how my dead/tired body would handle running up my standard Satterfield hill loop with hardly any energy and fuel in my body.  I did better than expect even though I was tired and was dreading going up the hill.  In fact I didn't even want to go up the hill :-).   I guess this is a good test of using fat as energy vs glycogen.

Totals  13.25 miles at an over 7:11 pace in 1:35.  I wasn't happy with the pace and wish it was slower, but on some of the downhill miles it adjusted my pace (of course).  I didn't take the three downhill miles hard at all.  The fastest mile was 6:50.

 (Saucony Tangent #3  - 312 miles)

To began with today wasn't on a good note, because I really didn't sleep very well at all last night.  I think I might have go 1 hour.  I think it was due to the weird work schedule and sleeping till 11am yesterday.  But I did manage to drag myself out of bed and get going.  When I got up this morning my legs feel real tight.  I need a massage or use a form roller on them.

Anyway I ran 11.51 miles at an overall 7:10 pace in  1:22.  I  picked up the last mile to a 6:32 pace to finish.  Very windy this morning for the first 7 miles of the run.   I mainly ran I'll over town with about 4 miles down highway 30.

(Asics Trainers 13  -  385 miles)

Evening

Ran during my daughter's soccer practice.  8.7 miles at an 1:01 at an overall 6:58 pace.  Did a lot uphill and downhill.  Very good run.  Hopefully I can get decent sleep tonight.

Last night I slept better and got over 6 hours, but it didn't feel like enough.   I sat in our hot tub last night and that was very relaxing and felt good on the legs.  

I'm so excited!  My 12 year old daughter won her cross country race yesterday against the other  two Junior High School's.  There was 22 runners total for the 7 grade race.  She ran the 1.5 mile race like a pro and finished with a 10:54 winning time.  She had a very strong kick at the end I was so so proud of her.  She didn't start out of the gate like a shotgun... she stay in third for probably the first half of the race then she made her move dipping into the 6 minute pace range (she was wearing a garmin) doing  a sort of fartlek and just blew everyone away.

My run this morning I was still gleaming over my daughter's victory.  I decided to run  5 miles uphill and then turn around and do a 4 mile tempo.  But I did want the whole tempo to be downhill so I change my route turning around.  Good so warmup going up Buckskin Rd Hill and American Rd Hill  (8:13, 7:46, 744, 7:40, 7:38) then I turned around and warmed up to a faster pace 6:49.

Tempo Start

Mile 1:  Downhill (5:44)  Just staying controlled and focus and wasn't difficult

Mile 2:  Downhill/Flat (5:44).  Funny I hit the exact pace which I wanted to try and maintain consistency.

Mile 3:  Flat (5:53).  Wanted faster but I didn't want to look at my Garmin I wanted to run by feel.  I could have picked it up if I wanted too.

Mile 4: Flat (5:51).  Same as last mile I could have picked it up, but I think running by feel is good training.

 Totals 10.4 miles at an overall 6:53 pace in1:11.

Only run today because I'm already at 85 miles and I don't want to go over so much since St. George is approaching,   Today I wouldn't have time for a second run anyway.

(Sacunony Tangent 3  -  322 Miles)

Long run this morning. 17.10 miles at an overall 6:59 pace in  1:59.   I felt dizzy and weak yesterday and I thought I was getting what my son had, but I seem to be okay.  I  didn't sleep well last night and I really didn't want to run this morning, but I knew I needed to feel one more long run before SGM.   I was getting tired a little in the run but it went okay.  I think just trying to run slower was making me tired, but there was no need to push the pace.  I've already pushed hard four weeks again in my previous marathon as well as in the training run yesterday.

I hit over 100 miles this week again which I wasn't planning but it just happened.  Next week either 65 to 70 miles or even less to feel real fresh.

I wanted to finish the last two miles at a faster pace, and I accomplished that (6:19, 6:03).

Busy morning at work one of those fun days where you have a million things to do.  I ran 10.61 miles at an overall 6:59 pace in 1:14.  Weather was 42 degrees with a strong wind.

Last three miles I picked up the pace (6:14, 5:57, 5:45).  Only a single today to decrease the miles this week.

Lunch:

 300 sit-up and 100 push-ups  and three plank bridges at lunch.

(Saucony Grid Trigon 4 -  6:34.6 miles...  How far can they go)

This morning I had a hard time getting up because I slept so well (8 hours) so I got moving later than normal.  I went to bed last night before 10:30pm after relaxing in our hot tub after watching the Jets and Chargers game.

I was so cold last night because my daughter's soccer game had a nasty wind that froze me to the bone standing there.  Two of our parents got kicked out of the game for arguing a call with the Official.  It was a bad call but what was worst was the parents showing a bad attitude with all our kids watching. The Official wouldn't restart the game until the two parents got off the field and we lost 7 minutes of playing time, which probably cost my daughter from being in the playoffs.  I stepped back from the sidelines and walked away and was one of the only parents that wasn't screaming at an official.  How embarrassing for the 12 year old players to see that.  My daughter was proud of me not getting into it.  

My run this morning was up Satterfield Rd  and I met my good friend Bill Mandler up there running.  He's running SGM as well, and trying for a 3:05..  He just ran TOU in 3:17.   He offered me a ride and to stay with him in his hotel for two nights in St George, because the other guy that was going with him tore his MCL.  But I want to leave sometime after the race so that I can be back to Church on Sunday.  I don't want to miss Church. so I will still do my original plan and ride down to Sasha's house on Friday, and leave with him on Saturday.  Then I can drive home from Provo.  It's really almost not worth going down there as fast as I need to come home.  I've almost debated canceling and not going this year.  I have a week to decide and may still cancel.

Anyway, back to the run.  Once I crest Satterfield RD I went on the flat part for a mile doing a little more small hills turning on up streets.   Then I turned around on Satterfield and wanted to go faster how fast well I really didn't have a plan for today so I just ran by feel.

Faster miles

Mile 7  - 6:20  which was mostly downhill and I was easing into the pace.

Mile 8 - 5:25  part downhill and flat.  I said a 4 something in portions of this mile.

Mile 9  - 6:00  manily flat.  I eased off a bet and did a lot turns in this mile.

Mile 10 - 5:59  flat.  Just relaxing and it felt good not really trying that hard.

Mile 11 -  7:02  nice cool down.

 Totals    11.24 miles  at an overall 6:55 pace in 1:17.

(Asics Trainer 13 - 414  miles)

Evening

Entering this on my mobile blackberry phone, hopefully it formats correctly. Ran 3.22 miles at a easy 7:03 pace I 22 minutes. ;ust an easy run to shake the legs out. I'm still debating on not going to SGM still.

(Saucony Grid Trigon 4 -  637.8 miles)  These shoes just keep going.

I got 8 hours of sleep last night again and it was great.  I think I'm getting the rest that I really needed.   This morning it was chilly outside at 35 degrees.  I wore a singlet and a long sleeve shirt, gloves,  cap and shorts.

My plan was to do about a 7 mile warm-up than 6 x Yasso 800s.  But when I was approaching to go  to the school track a train was stuck right where I needed to cross so I bagged that idea.  I then  decided to d a 2 X 1600 with a half mile rest.  First miles was 5:48 (flat) and second mile 5:47 (flat).  There was a pretty good wind blowing so that made me work hard, but it was worth it.   This was pretty good after doing already two faster runs this week.

Totals 11.55 miles in 7 minute pace in 1:20.

(Asics Banditos 105.5 miles)

Not as cold today it was 40 degrees which is about the right temperature to run a race... maybe a little warmer.  I only got 6 hours of sleep last night I was up late working and while I was waiting for things to finish from the work  I was blogging too.  I didn't sleep well last night, because of all the decisions rolling around my head about whether to go to SGM, Kids, and work related stuff.

Today I went up and down up and down the whole route.  Very good training run.  I ran 11.8 miles at an overall 6:59 pace in 1:22.  Did some faster miles at the end (6:25, 6:22, 6:16, 6:20, 6:35).

(Saucony Tangent #3   -  334 miles)

Evening

Ran 2.8 miles at a 7:40 pace at my daughter's soccer practice, then I watch her practice for 30 minuts.

(Mizuno Precision 8 -  602 miles)

This morning I got up at 5am and drove to the top of the Pocatello Marathon course and ran down the back side to Pocatello Creek Rd, and then turned up Satterfiled Rd.  I wanted a good tempo run (not pushing real hard just enough to get some speed work in) on the first half and then slow things down when I hit the hill at mile 7.  First I went up the steep section leading to the top of the Pocatello course to warm-up (8:21).  It's pretty freaky up there that earlier.  You can hear a lot of different animals sounds, and it feels like your in a campground area.

Mile 2: 6:06 (huge downhill then flat)  I took this mile very  easy because I still was warming up

Mile 3: 5:56 (mostly downhill) Again not really pushing that hard.

Mile 4:  5:48  (mostly downhill) Trying to relax in the dark and higher elevation.  Really wasn't that hard of an effort.

Mile 5:  5:43  (mostly downhill)  Not feeling tired or anything.  I didn't get much sleep last night so that's why I decided to get up early and run, because I couldn't sleep.   Starting now to see the lights of Pocatello and getting closer to entering town.

Mile 6:  6:26 (mostly downhill)  Starting to ease off... I didn't want to go too hard if I decide to run SGM, and this mile was right before Satterfield Rd Hill.

Mile 7: 7:11 (all uphill) Just taking it easy.  I feel I'm really weak on uphill and need to get better.

Mile 8: (flat/uphill)  6:26  My turnover is really fast and I felt I was going real slow.  This mile is at the top of Satterfield Rd hill where its just a straight mile thats flat, but I turn on all the right side streets which are all uphill.

Mile 9: (flat)  6:30   Still cruising along on Satterfield Rd.  I  past a lot of runners  going both directions.

Mile 10:  6:30 (flat/downhill)  Felt real easy.

Mile 11 6:06 (downhill/flat)  Same.

Mile 12: 5:46 (downhill/flat)  Not sure why I picked it up here but really didn't want to.run that fast, but the effort was easy.

 Mile 13   6:01   (flat)  Was suppose to be a cool-down mile and it did feel like it.

 Good run and fun.  Totals  13.55 miles at an overall 6:19 pace in 1:25.

SGM still no clue.  I  have a busy weekend where I have to work portions of Saturday and Sunday and will not get a lot rest, because of the times I have to work.

(Asics Ohana Racers Pair #1  -  337.5 miles)

My legs were a little sore today after the hard run yesterday but they loosen up.  Easy run 8.23 miles at an overall 7:32 pace in 1:02.

Good news I'm going to St. George.  My wife got mad and said I better go or she will be made at me and once me to PR.  I love my kids because they want me to go to and are fine with me missing their games.

Lunch:

Ran with my daughter and her coach on the XC course that she has to race on Tuesday.  It's a tough up and down course.  We went straight from her soccer game to meet her coach and ran the route and did hill repeats.  She's remarkable dong this after running an hour in soccer in the heat, and not being taken out a all in the game.  Also the last time she ate was at breakfast, and this was after 2pm when we did this.

Totals 1.8 miles

(Asics Trainers 13  - 424 miles) both runs

Long weekend it seemed.  I worked Saturday from 8:30pm to 11pm to shut down all our systems in our two data centers, because of a structural power upgrade that needed to be done.  Then came back in Sunday morning at 4am to turn everything back on which took till 9:30am, because we had a few issues to resolve.  I was pretty much beat after that and tried to get some sleep, but it was daylight and I couldn't.  I almost thought to go late to church but I didn't.

 Last night I went to bed early and got 10 hours of sleep.  I felt really fresh this morning and ran 8:32 miles at an overall 7:19 pace in 1:01.  Since I'm running SGM I want to get a massage and a haircut before the event.  It should be a lot of fun and I have no expectation going into the run, because I've already accomplished what I wanted to this year. 

(Saucony Tangent # 3  342 miles)

Evening

Ran at my daugther's soccer game around the field and other area's just half mile.

Note

Today I haven't felt very good.  I've had a headache and cold chills and wanted to sleep all day.  I know that God can give me strength to get over this.

Last night I went to bed not feeling very well and this has continued since Sunday.  This morning I got 8 hours of sleep, but I woke up feeling nauseous.  This all seem to start after the lack of sleep because of the work weekend.

I was debating whether to run this morning or not, but I really wanted to get the last MP miles in before SGM.  Only a two mile MP workout.  Now if I can't shake this feeling there's no way I'm coming to SGM.   Anyway, I warmed up a couple of miles feeling okay, but my stomach was rumbling and not feeling the best. I finished the first mile (flat course) 5:47, then I wanted to pick the next one up just a little more 5:42 (flat).  I then did a couple tinman tempo miles 6:37, 6:38, then I decided durning the current mile to average a 5:ish pace again.  I did a 5:54 again on a flat section not really trying to hit the same time as the first two miles.  Then a couple cool-down miles. 

Good run for not feeling the best and the effort wasn't too hard.  Totals 9.41 miles at an overall 6:40 pace in 1:02.  No more intensity runs just easy runs till Saturday.  I hope I shake this thing that I got.  My stomach as I blog this is just feeling awful.  I'm very surprised how well I ran today knowing how I feel.  God's developed a strong core in my body and I just need to trust in him. 

Point for the day  "Everything we do or say must point to Jesus". 

(Asics Trainers 13  -  433.4 Miles)

Run on my daughter XC course as she was coming in.  She finished three place for the city of 7th graders.  She was only 5 seconds behind the winner that's how close it was. She did the first mile at 6:39.  Probably .3 of a mile.