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

MORNING:

Even though I wasn't motivated for this race I knew I had to show up.  Either I was going to race or pace Barry (on the blog).  I slept about 10 hours last night, because I still wasn't feeling the best, and I didn't want to get out of bed.  But I rolled out of bed after 8arm and the race started at a weird 10:13am time due to the day after Halloween I guess.  I ate some oatmeal and half a bagel and got ready.  This was my first Half Marathon Race Ever.

RACERS:

The competitive racer's consisted of fellow friend blogger's Bill Mandler,  very very good runner who's going to destroy his marathon PR in Tucson, and Barry Ames who was trying to PR at 1:30.  Barry, has worked hard to achieve his goal.  Also another local runner who's capable of a 1:18 to 1:20 HM.  Actually both Bill, and Dan is capable of this time I'm certain.  There was about 50 runners in total for this event.

Race:

I did one warm-up mile uphill and felt okay but a little tight. Then I did some major stretching which felt good.  My left foot still had some soreness that I've had for two weeks, but nothing bad so I decided to wear my 7oz racing flats that I've never ran over 10 miles in.   

 The first two miles of this race is a good downhill then it levels off and you have rolling hills after that.  I decided to go out fast, but not too fast just to see how I felt, because I could tell that I was still a little fatigued.  I was yawning so bad before the start driving up to the course that I really thought I was in trouble.

Splits

5:24 (Felt really good and was running in first alone, I did see a 4:50 pace so I slowed down a bit)  (Downhill)

5:35 (Dan caught up to me and we ran this mile together.  I felt like I ran this mile too conservative now that I look back on how I felt after mile 2.)  (Downhill)

5:44 (Dan said he couldn't hang with me anymore on this mile and I felt that are conservation slowed me down on this mile.)  Not a very good split should have kept my focus.

5;40 (Felt good! but I had to run into the water station and stop for water or this would have been faster.)  Amazingly I didn't feel fatigued or weak like I did during my weekly runs at this point.  (flat and rolling terrain).

5:28 (Felt really good and picked the pace up thinking my nervous system and body was really feeling good)  (Rolling Hills)

5:29 (Same, just crusinig)  (Rolling Hill)

5:51 (Good uphill with a headwind at this point)  It's funny in the training runs I did on this course I hit the headwind on the same mile).  (uphill and flat).

5:41  (Took a gel and had a hard time getting it open and it broke my pace a bit.) (Uphill and flat).    My wife was driving beside me at this point and handed me some water and I then took a Accel Gel.  I was still feeling good and felt I should try and stay somewhere around a 5:4ish pace on the tougher course part. 

5:43  (Tougher part of the course more uphill and flat, but I was still feeling good).  (uphill/rolling)

5:48 (More rolling hills, and I felt comfortable and should have pushed the mile harder) (Uphill/Rolling)

5:57  (Not sure what happen this mile but it should have been faster.  Maybe I was just letting the course surface/description "Uphill/Rolling again" just giving me what I was allowing it to without pushing.

5:59  (This mile I was worried where I was suppose to turn and I know that slowed me down.  I know we can lose our focus and make mistakes and you can always look back where you could have been stronger/faster) (Uphill and Flat)

5:53 (I wanted this mile faster and remembered being a little tired, but I pushed up the hill and flat terrian.  Not a very fast mile at all).

.1 - (Last 100m's was downhill and I sprinted towards the finish).

After I finished I ran back on the course a mile to find Barry to try to pace him for his 1:30 goal.  I was yelling at him and pushing him hard trying to keep him motivated.  He sprinted at the end and finished 1:31:2ish.  Almost reached his goal, but he was happy.  Dan finished second at 1:23 and Bill Mandler  was right on his heels and would have past him if there was just a little more distance.  He finished 4 seconds behind Dan.  Bill Mander looked strong finishing at 1:23 and Dan was just hanging on.  

For winning I got a $90.00 nike watch.

All in all I felt I did good for what my health was.  I was really surprised that I ran as well as I did on a hard course and not really ready to run this race with the sickness.  I feel I could have probably ran a 1:11 if I felt better, but will never know.

Terrible terrible weather.  Pouring rain this morning and chilly on the hands even with light gloves on.  I want a good recovery run this morning and slow.  I ran 6.55 miles at a 7:30 pace in 47:26.  My inner left knee was sore after the race yesterday and sore while I was running today.  But once I loosened up the pain went away (but that doesn't mean anything).  Also the bottom of my left foot towards the front is still sore.  It's sore where the Sesamoid Bone is located . 

Anyway, tons of ran.  Now off to church.

I wasn't going to run this morning since I ran yesterday, but I decided too.   I had so much energy that I needed to do something this morning.  I only got 6 hours of sleep last night.  Every time I eat refried beans for dinner it puts a fire under my legs, and I have an overwhelming amount of energy.  I wish I could eat them everyday, but they have the negative affect of extreme gas issues.

Anyway, I ran 11.23 miles at an overall 7:07 pace in 1:19:51.  I really had to slow myself down, because my legs wanted to take off this morning.  But after running a Half Marathon on Saturday I wanted to be safe and get some easy miles in.  I wasn't sore at all from Saturday which was very surprising.  I did keep the course safe and didn't do any hills just flat miles, (well maybe some rolling hills).

No more races for me this year, but I will still try to keep my mileage up.  I'm not sure what's next, maybe a marathon in April.

Bad weather this morning with pouring rain, and awful wind but I went outside and run anyway.  I ran up Pocatello Creek Road, then turned on Booth Road and went up the hill.  Then I turned around and went back down Booth Road, then turned on Pocatello Creek Road.  Then I decided to got up Olympus Road (uphill) and then I turned down again and ran down the hill.  Finally I ran back home.  

I was completely soaked by the time I got home.  I've been moving in my new office today so I didn't have internet access to post, but I was too busy anyway.  I have all four of my office computer setup now, plus my laptop to our wireless office access at the university.  Our whole Department moved back on Campus.

Very sore today from moving all my heavy office equipment.  I hit my left calf up against my truck while I was moving and bruised it.  I almost decided not to run worrying I would hurt it worse.  It was very sore on the run today.  But I'm in my new office this morning on Campus again where I first started.

Ran 8.25 miles at an overall 7:15 pace in  59:35 minutes.

Lunch

100 push-ups and 300 sit-ups. Then I did a 100m sprint from the parking lot to my office.  I really got some funny looks.

Evening:

Ran another 100m sprint to my truck after work.  I received my new Saucony Grid Trigon 5 shoes today from UPS.  I will try them out tomorrow. 

Busy morning with a failing hard drive at work, and other things going on.  Ran 11 miles at an overall 7:19 pace in 1:20.  Ran in my new Sacucony Grid Trigon 5 shoes.  Busy I'll update later.

To get back to this morning run.  I ran up to the University and around Red Hill then back home.  They've spotted cougars up in that area on the trails so I stayed away from the Red Hill Trails.  Body is still sore from the moving of my office and computer test lab.  Also the accident of my calf being slammed by my truck door.  It's still bothering me.   I'm thinking about only doing 5 miles tomorrow.  Of course to I just ran a race last week so the muscles should show some signs of fatigue since I never took a day off after the race last Saturday.

I ran earlier this morning because of a meeting and was only able to run 8.6 miles at an 7:06 pace in 1 hour.  Basically a flat route down Hiline Rd. and over the overpass and down Poleline Rd. with some other roads to make the run longer.  My right Achillies has been a little sore all week so I need to watch that.  I'm thinking of taking Saturday and Sunday off.

Lunch:

100 push-ups and 300 sit-ups.  Probably no more running today, and really no reason too.

Ran .4 of a mile just to get up to 9 miles today.

Well I lied to myself about not running today, but I realized that there was no pressing need to hurry on this Saturday's run.  We had nothing going on till later (moving my wife's daycare room's around in her facility), so I could just enjoy the run.  I ran 20.22 miles at an overall 7:05 pace in 2:23.  I did through in about 6 faster miles, but mostly a nice and easy enjoyable run with the temperature at 30ish degrees when I started (6:00am). 

I started from my house this morning and ran out to Bannock Highway by Indian Hills and saw a nice Buck cross the road.  I then turned by Indian Hills School and ran down by Ross park, and turned on 4th street, and then zig zagged all the way home to stretch the distance to get to 20 miles.  I only took four sports beans on the run and drank nothing, nor did I eat before I ran.   I felt strong the whole run.  I ran three miles on the race course that I ran last Saturday, but the opposite direction.

Ran 8.41 at an overall 7:14 pace in 1hr this morning before Church.  The temperature was around 30 degrees and it was sprinkling a little bit.  I ran all over making the route up as I went just to do something different this morning.  My Calf/Achillies is still sore.  I'm really not sure if it's the lower calf or achillies, but I think it's that calf that's the problem.

I've ran 12  days in a row so tomorrow I'm going to take tomorrow off.  My department is going to have a Thanksgiving football game against another department (but not on Thanksgiving Day) and we are going to have football pratice tomorrow so I wanted to be fresh for that.  I played football all the way up to high school and still like it better than running.

No running today.  I decided to take a day off after running 13 straight days.  Although,  I did 200 sit-ups and 50 push-ups this morning when I first woke up.

This morning I got a real late start.  I slept in till 6:30am because I didn't get to bed until after midnight.  All I will say is that last night was a rough night, and I'm just not happy like I should be.  Oh well enough of that.   I have to work till about 7pm tonight to monitor our systems for student registration, then I have to come in at 11pm and put on security patches until probably 3 or 4 in the morning.  These systems I built and install myself so I'm really excited to see how they perform.  It's going to be a busy day.

I didn't want to run today but I did anyway only for the sake of fitness I ran 13.41 miles at an overall 7:05 pace. I did my standard Satterfield Hill loop, but then extended it since I probably will not run tomorrow.

Ran another .7 on lunch hour over to our Public Safety office and back to return my old office keys from the other building I was previously in.  I really like our new offices and location, other than having to pay for parking again.

 Evening

At 10pm I decided to run to work to do our Security patch installs tonight.  I stretched it out for 6.51 miles at an overall 6:54 pace in 45.01 minutes.  Then I will run home probably around 3 or 4am.  I know I'm crazy,

Early morning:

Ran home from work early this morning when we got done patching our computer systems at around 5am.  I ran 6.53 miles at an overall 7:32 pace in 49:15 minutes.  Long day and long night, and I'm tired.  I've ran 26 miles in less than 24 hours.  I will not run anymore today.  Don't have to go in for work at all today.

This morning I ran 6.5 miles at an easy 7:20 pace in 40mph winds.  I was still real tired and weak  from all the work yesterday so I didn't want to run anymore.  But I couldn't anyway because I got up so late.  Because I feel tired today I'm going to let my body recover and not run anymore today. 

Running while your tired and weak can't really benefit you any.

Evening:

Ran .3 of a mile from my office.

Ran 13.14 miles at an overall 7:08 pace in 1:33at 6:15am on a cold morning around 29 degrees.

Nice easy run nothing special.  Ran down Highway 30 and turned on Philbin Rd, and then down Chubbuck Rd.  Then down Hawthorne Rd. and turned on Quinn Rd. then down Hiline Rd.   It was really a boring run.  Only ran because of the fitness, no training in mind at all. 

Probably not going to run tomorrow because tonight my wife and I are going out on a date and will be up pretty late.  I'm trying to balance things so that I don't always think when my next run is going to be.  I  haven't taken a Saturday off from running forever.

Took the day-off, but did run .3 with my son for fun.  The date that my wife and I went on Friday night was great and exciting.  We went to Applebee's (which I ate healthy), and to a movie.

Enjoyed Saturday doing things around the house.  I fixed a couple cabinet doors, and insulated our air conditioner.

Ran 11.62 miles today at an overall 6:44 pace in 1:17.  I ran a faster run today also picking it up the last 3 miles (5:53, 6:10, 6:09).  I had a yellow retriever follow me for 2 and a half miles almost knocking me over wanting to play a couple of times.  Finally, it got tired because of the hills I was climbing.  Very good run, and legs were fresh after yesterday's day-off.

This morning it was 25 degrees when I started running, but there was no wind so that made things manageable.  I ran 7 miles under 7 pace this morning just to get my run done faster.  I ran a total of 11.22 miles at an overall 6:57 pace in 1:17 mainly on a flat route on the old town area of Pocatello.  I'm still in limbo if I want to just cut back the rest of the year and enjoy the holidays or train some higher miles.

Had our Departmental football practice and I ran around a mile.  We have the Thanksgiving game next Tuesday against one of our other University Departments.  It should be a lot of fun and of course we want to win.

The blog is getting harder and harder to enter in the morning because of how busy I've been, but I'm trying to keep up.

The last week or longer I've been able to get over 8 hours of sleep each day.  I've really made an effort to do so and I really needed the rest.  I've had a lot on my mine lately about life in general, and things I need to change.  Running has become an addiction to where if I don't run one day than I'm upset, or at least exercise every 3 hours doing something (but I don't do any of this during family time so that's not the problem).  This is something I'm going to have to change with God's help because I've let it consume my life.  I'm sure some of you have felt like this before.  I'm trying to work-out a balance mentally for myself not to think it's bad to take a break or not exercise.  I think success sometimes can drive you over to an addiction to want to get better no matter what.

Anyway, I ran 11.73 miles at an overall 6:50 pace in 1:18.  The Temperature was at 25 degrees with a little bit of a wind.  This was going to be a slow run, like an 8 minute pace, because I was tired.  I got plenty of sleep last night.  The problem was I didn't eat enough yesterday, I'm down to 134 pounds right now.  I really didn't even want to run today, but I knew I had to.  The last 6 miles I picked the past up going up over Olympus Rd., and down Chubbuck and Hiline Rd.  Splits (6:39, 5:47, 6:04, 6:01, 6:49, 6:45).  Good run for no motivation.

Lunch:

Football practice did a lot of sprinting probably ran over 2 miles, but I'll only count as 1 mile.

Evening:

Ran after work and football practice to get extra miles in.  I've got to work at 11pm tonight so I don't know if I will run again tomorrow like last week as well.  I ran 7.61 miles at an overall 6:30 pace in 48:55.  I picked up the pace after the second mile.

 Mile 3:   6:20  (flat and uphill)

Mile 4:    6:08  (uphill and rolling)

Mile 5:   5:37  (pretty much all downhill, but some flat)

Mile 6   5:52  (flat)

Mile 7:  6:38  ( flat -  good cool-down)

After two runs yesterday (totaling 20 miles with two tempos mixed in) and an hour football practice my back, neck and legs were really sore waking up today.  Plus I worked till after 1am last night so my body has had a lot of physical and mental stress put on it the last 24 hours.

I woke up at 8:30am this morning, and as I mentioned I was sore.  I wanted to be to work by 10am so I only did a 7.2 mile run at a 7:04 pace in 50:45.  Which was very surprising on how sore I felt.   But after the first mile things felt good and I did four miles in the 6:4ish range which felt real easy.  I ran up Hiline Rd, then down Poline Rd and looped back to my house.

Lunch

Football practice and I ran or sprinted at least over 2 miles, but I'm only going to count it as one.  Bsdfetween football pratice and running I'm so sore tonight I can hardly move.  The Football is kicking me around pretty good.  Also did 200 sit-ups and 200 push-ups.

No Thanksgiving race next week, because our football game will be next Wednesday and I know I'll be to sore to run a race in IF.

Woke up this morning all sore, and didn't want to get out of bed.  The football practice kicked my butt and made me sore yesterday.  I ran 10.41 miles at an overall 7:18 in 1:16 in 28 degrees weather.  It took me about two miles in the run to really feel like I wanted to run.  I've put in some hard fast miles this week so that feels good.  We have a scrimmage football game tomorrow, and hopefully I'll be able to walk from that.

 Evening 

I ran .6 of a mile around the block just to loosen up the legs.

I ran 11.2 miles at an overall 7:12 pace  in 1:20.  I didn't sleep good last night because my wife was up all night vomiting.  Very Very windy day with the temps at 29 degrees.   I really didn't get cold because I was dressed for it.  My legs felt pretty good other than being tired. 

I had to leave my wife this morning for work seeing her just laying next to the toilet.  I ran to Walgreens and got here some medicine and hopefully that will help.

I have a football scrimmage game at 12pm, which I could be in trouble for running so many miles today.  I probably won't run too many miles tomorrow. 

Lunch

Ran a mile in our scrimmage football practice today.  We did good and our time won.  I caught a couple touchdowns and had two interceptions and threw a couple touchdowns.

Originally, I got up at 6:20am to get my run done early, but I was on call from 9pm last night till 9am this morning to bring a few of our system servers up and down.  Our Network management team was re-configuring  hundreds of network ports and cable cross-connects for updates and newer cable equipment.  I had to bring several systems down and up for this to happen.  I was just about to walk out the door at 6:40am and I got called from work to bring up a few of our systems and make sure everything was functional.  aI never walked out the door for my run until 7:45am.   Originally, they were suppose to be done at 9am but they got done early, and I thought I would be able to get my run in before they called.

The run was good at 19 degrees this morning with a little bit of wind.  The colder temperatures are here.  I ran 14.44 miles at an overall 7:00 pace in 1:40.  I ran down Poline Rd, Yellowstone rd., Jefferson Rd, then out to our University Campus and zig zagged in and out of streets all over the city.   I planned to run less today but I felt like I needed a little more endurance work.

Evening.

Ran .4 with my son tonight at a pretty decent pace.

Ran a longer run than usual on Sunday not sure why just felt really good to do.  I ran 12.2 miles at an overall 7:01 pace in 1:25.  I did my standard Satterfield Hill loop but I added a few miles in the beginning before heading up the hill.    Did a sort of a tinman tempo the last 4 miles.

Mile 9:    6:03  (Felt easy and .8 of it was downhill coming down Satterfield)

Mile 10:  5:50  (.3 Downhill the rest flat.  Felt easy again and not really feeling like I'm pushing hard).

Mile 11   6:29 (  All flat.  Had to watch for traffic which slowed me down.  I felt like I was going in slow motion.  This area is hard to do a tempo with a lot of traffic.)

Mile 12   6:03 (All flat.  Was able to pick it up a bit after the traffic.  Again the effort felt like nothing.  Don't you love days like this when runs feel so easy, especailly after the 14 yesterday.

This morning it was 18 degrees when I started running, and you could definitely feel it in the air.  I ran 9.2 miles at an overall 7:00 pace in 1:04.  Originally, I was going to cut-back for the football game that I have on Tuesday, but I just felt like I wanted to run longer.  

 I won't run tomorrow to be fresh for the game.  I'm going to try to convince myself not to run much this week to take a decent break for once.

Evening

Ran little with my kids tonight.  .3.

I played in our departmental football game today and it was fun.  I ended up throwing a TD for about 35 - 40 yards in the air.  I used to play quarterback in my younger days because of my strong arm.  I never really liked to because I liked the wide receiver position.  But we needed someone to throw good enough today, and the individual that started throwing first just couldn't get the timing down.  He suggested I be quarterback  so I accepted and move out of the wide receiver role.  I also caught one pass and got an interception.  I did complete several other passes.  I did get hit in the ribs a couple of times and they are somewhat sore when I breathe.  I ran around 2 miles in the game so I'll count that.

This morning is was around 25 degrees when I starting running.  My ribs and quads were a little sore from the football game yesterday, but nothing that would prevent me from running.  I ran 11.53 miles at an overall 7:02 pace.  I picked up the last two miles just to get some speed and effort in this run (6:41, 6:12).  Very good run out on highway 30.

 Evening

Got off work early at 4:30pm which usually the day before Thanksgiviing were not doing much.  I decided to run since it was a time where I had free time.  I ran 7.21 at an overall 6:47 pace in 49:02.  I ran the last four miles a little faster (6:40, 6:22, 6:31, 6:34).  I did the run around campus and one mile of it around the Davis Field Track, and out towards Ross Park.  Then I ran back to the Business Building Campus Building were I park my care.

Did quite bit of running this morning.    First I ran up to Olympus Rd. (3.38 miles at 7:24 pace)  to meet up with a bunch of other runners that were doing a 5 mile Turkey Trot fun run.  There was around 20-25 of us including my friend and fellow blogging (Bill Mandler) and another friend Dan.  Bill's a great guy and is going to smoke Tucson next week.  Anyway, with the group we ran 5:03 miles at an easy 7:13 pace.  Then I ran back home (3.71 miles at an easy 7:13) after the 5 mile event with the group.  Dan ran about two miles of it with me until he turned off to finish his route home.

 Then my family did our traditional Turkey Trot run of 2 miles around Millwood mile course.  From there I ran home rather than drive home with my family (5.11 miles at an overall 7:13 pace)

A lot of broke-up runs but a lot of fun, and now I can eat a ton on Thanksgiving.

No running ribs really sore from last Tuesday Football game, where I got elbow twice in the ribs in the same spot and fell on them twice with no protection.  This was a planned day-off anyway, because I got up with my wife at 2:30am to go to the Black Friday store sells.

 I did do a lot of walking which is good too.

This morning the temperature was around 36 degrees when I left for a run at 7:40am.  I was trying to meet up with the Pocatello runner group that met at Bagely's at 8am but no one was there.  The wind was blowing around 15 to 20mph this morning so it was interesting.  I ran 17.40 miles at an overall 7:08 pace in 2:04.  I ran out towards the ISU Campus and kept going outside of town then turned around and headed back home. 

I almost came home before reaching the first mile because the ribs are still really sore.  I couldn't sleep or turn last night because they hurt so bad.  I'm paying for the run this morning and haven't been able to do much else.  You think the rib would have healed since Tuesday.  I not sure if I'll run tomorrow or not.  The ribs hurt on every step of the run today, but I didn't want to give up on the run.

 I came home from my run and ran a mile with my wife.  She's trying to get back into some running.

This morning before Church I ran 8.32 miles at an overall 6:50 pace in 56:53.  My ribs are still hurting, and when I try to go at a real fast pace they just about kill.    I tried running the last two miles faster and my ribs would only allow the following splits (6:39, 6:11).  

Ran down Hiline Rd. then over the overpass and then down Poline Rd..  Then turned up Alameda Rd, then on my home street Mckinley Ave.  Maybe I won't run tomorrow to get these ribs healed.  After my long run Saturday I was in pain the rest of the day.