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

Easy run did 6.20 miles.  Did an easy run after yesterday's tempo run to get ready for the Half Marathon. Nothing special just taking it easy and enjoying the morning.

Easy run to get the legs greased up for tomorrow's Half Marathon.  4.31 miles in 32 minutes

Great race.   I felt this was a break-through for my recovery and just in general that maybe after my accident of being hit two years ago the recovery process of how hard I've worked to come back with God's Grace is here.  We don't give God the glory enough when the little steps add up to something tremendous in our lives.

Morning:
Race started at 10:13am so I slept in till after 8am I didn't here my alarm.  I needed the sleep though with work just being so busy my sleep for the last few weeks has been less than 5 hours a night.  My daughter was also running the Half Marathon (she finished at 1:36) and got up as well and we ate breakfast.  I had half a bowl of oatmeal and a granola bar.

Race.
My daughter and I hopped on a bus and headed up to the course.  It was about 30 degrees but was going to get in the 50's so I wore a nike green singlet and shorts and my CEP2 compression socks.  I did a little warm-up and a couple 100 meter strides.

Ok gun off... at the time I didn't realize it but I was running with Taylor Farnsworth who runs for BYU.  He was doing this for training and wasn't signed up for it.

5:33 -  (Steep Downhill)   Taylor helped me start out faster on this downhill mile which I probably would not have.
5:49 -   (More Downhill)  Still downhill and feeling good.  I really was thinking of just trying to do 6:10's but the pace felt good.
6:12 -  (More of the same) Started talking to Taylor and the young kid from Idaho Falls on this Mile and just think we lost the pace here.  Dan Buner a friend was out in front and the young kid really wanted to chase him down.
6:09 -  (Downhill and flat) The young kid decided he wanted to caught the lead runner so Taylor and I stayed together.  He was not pushing it because he was going to have to run for BYU in 6 days at regionals.  
6:00 -  (Downhill and flat) Good mile and just kept talking to Taylor.  I definitely didn't train the Tempo runs for this pace in my training.  I was worried I might suffer in the later miles.
6:12 (Downhill slighty and rolling)  Felt good just trying to manage the pace.  I thought looking at the split this is what I originally was going to run.
6:22 (Hilly)  This mile I felt a little fatigue and had some negative thoughts that I might have over-paced because I never felt this fatigue going uphill in the training on this part.  But than again I was running faster than I planned too.
6:02 (flat) I recovered from the slower mile and I just felt I've worked too hard to let anything make me die and I just let the fitness part take over.  Taylor left me on this mile and wanted to try and caught the leader for a good tempo pace for this the awesome BYU runner.  Took a Gel at this point but I missed the water handle and dropped the cup at the aid station.
5:57 - (flat)  This point I was right behind the second place runner and knew I would caught him.  I was feeling good on the flat portion heading into Indian Hills.
5:59 - Caught the second plan runner and just keep moving.  Luckily my mom was driving her van down the course so I asked her if she had water and to pull off to the side of the road ahead of me and I would grab the bottle.  I needed a drink to wash down the Blueberry Gel I took.  This worked excellent.
6:08  (Rolling)  Feeling good just moving along and managing the pace.  
6:02 (Rolling)  More of the same and I was far ahead of the third place runner and was insight of the first place runner but there's no way of catching him.  He was way ahead.  In training I always loved these last two miles and their the hardest on the course.
6:10 (Rolling)  Finished strong at 1:19:04 .  Then I ran back to find my daughter and ran with her the last mile.  She finished at 1:36.

Coming away from this race I've learned a few things since my recovery.
1.  I did well going beyond the pace I thought I could run.
2.  Sometimes it's good to head off with the leaders, because you just never know when all the cards fall your way in a particular race.
3.  I need to trust myself in running faster.
4. It's amazing when you run above your expectations.  Sometimes don't have any and just go for it.

Bill Mandler awesome race he did the full going up and back  and I believe finished in second place. Nice job Bill!

2.21 miles to shake the legs out from Saturdays Half marathon.  Not bad I averaged a 7:34 pace and really wasn't too sore.  Don't get me wrong I was sore but not has bad as I initially thought I would be.

Really good run for 7.12 miles at a 7:02 pace in 58:07 minutes.  Did the last four at 6:47, 6:53, 6:36, 6:37.  Course was flat and simple not a lot of turning.  Just an out and back from Poleine, to Chubbuck Rd. then down Yellowstone and back to my house.  I still have some soreness but not has bad.  Now a day at work analyzing our budget for server and contract analysis.

Ran 9.11 miles at an overall 7:22 pace in 1:07:06 with Barry.  Felt good and we just took it at a decent pace.  Going aroung ISU and down 1st street and over the Overpass down Old Town Pocatello alleys and streets.  I'm really shocked that I'm not too sore after Saturday.  

Don't really know what running events are next... heck I don't have a plan for tomorrows run.

Did last mile at 6:57.

Ran 9.11 miles at an overall 7:13 pace in 1:05:42.  Ran up around Idaho State University,  Did the last mile at 6:40.  Not trying to push the pace since I raced on Saturday, but I was pressed for time.  I noticed that the faster paces are getting easier.  I feel some of the old Kory coming back since the accident two years ago.

Ran 5 miles up Pocatello creek and 5 miles down with Barry.  Than I did three more on my own back home.  Good run.

13.21 miles at an overall 7:08 pace in 1:34:21.  I didn't try to push the downhill hard (6:44, 6:31, 6:22, 6:37, 6:49).  Felt good and the longest run since last Saturday.

Snow, Snow.  Little windy as well.  Did 9.33 miles at an overall 7:13 pace in 1:07:17.  Started out really easy than picked it up.  Ran down Highway 30 before heading up to Foothill Rd.  Then headed on Main St. and turned back home over the overpass.  Last mile did 6:33.

Long run with Barry.  Started at the Pocatello Marathon and it was snowing, blowing and not exactly warm..  Then we headed down Pocatello Creek.  Once we reach town we turned up Olympus Rd. Then down Chubbuck Rd to Yellowstone Rd.  Then back on Poline Rd. to my house.

Did 16.11 miles at an overall 7:08 pace in 1:55:01.

 The pace wasn't fast just nice and easy.  The cold really froze your muscles up.and just made us work harder than on  a day with good weather

This morning it was a bit windy but not a strong wind.  Temperature was 29 degrees.  I ran out to Chubbuck and then back down Yellowstone Rd, Poline Rd. Around mile 5 I picked the pace up a bit because I had to get back to take my kids to school.  Well it also felt good and good on the legs as well.  It's funny how the pace is so much harder in the winter, you feel you put more force in the ran than in the summer/spring.  Ran 9.5 at an overall 7:12 pace in 1:08:21. 

Asics Banditos 

Ran 10.02 miles on a flat route pretty much.  There were a few rolling hilly roads just to get a little bit different route.  Finished the run at a 6:59 pace in 1:10:02.  Did the last 5 miles at a faster pace (6:23, 6:29, 6:36, 6:44).  The temperature this morning was 30 degrees but it felt cooler running up on foothill Rd.  I think what really is working for me right now is to try and finish every run with a faster pace.  Speed work is very difficult to do outside in the winter, unless of course you can get past the insanity of a treadmill which I can't.  I think getting the last couple miles 30 seconds faster or so really does help and make you feel you've done some type of speed work in the outside winter weather, but not necessarily a tempo pace which I would consider a continuous pace of at least 20 minutes.

speedstar2 

Ran up around ISU and back down 4th street and back home down the side streets off Yellowstone st.  Did 9.21 miles at a 6:55 pace in 1:03:40.  Picked the pace up the last 5 miles  (6:35, 6:36, 6:48, 6:45, 6:27). Felt good.

Run up Satterfield Rd then ran up every side street on Satterfield up and back down towards my house to simulate hill intervals. 14.31 miles at an overall 7:07 pace in 1:41:56.  This was a tough run with the hill variations one that really would peak your performance if you did every week.  I don't think I will do it every week but try more frequently.

Ran with Barry this morning.  We both were sore and didn't start at a blistering pace like you would expect starting at Valley View Rd.  I was sore from the faster miles at the beginning of the week and the hill work Thursday, and old age.  I did 16.22 miles at a 1:59:28 in 7:22.  The only mile I did under 7 was the last at 6:38.    We ran out to Ross Park, then behind Barton Rd. on the trail greenway route that drops you in front of the Student Union building at the University, then headed up behind Holt Arena and then back down to my house from Jefferson Rd. 

Ran down Highway 30 then turned on foothill rd.  and ran on the old town Pocatello area before crossing the overpass to head back home.  Did 12.11 miles at an overall 1:29:07 at a 7:22 pace.  I was a bit sore I guess still from the weekend run.  Did the last mile at 6:45.  The weather was close to 40 degrees so I wore shorts. 

 Then ran a Mile (1.04 with Vance around our neighborhood.  Vance did really good and didn't stop or struggle.

Did 11.50 miles at an overall 7:15 pace.  I wore shorts even in the rain.  I can't believe the temperature for this time of year.  I ran up Chubbuck Rd, then down Bench Rd.  Then  down Olympus Rd before heading home down E Alameda Rd.  Finished some miles in the 6 minute range (6:52, 6:40, 6:49, 6:58).  Just an easy run again for the first part  then progressed into the run with a quicker pace.

 Good run out and back around Poky High and back on Yellowstone for 10.25 miles at an overall 7:09 pace in 1:13:13.  Ran ran upper campus by Holt arena and Reeds gym.  Legs felt good and I enjoyed the run.

Then ran a mile (1.08) with my son Vance 11:16.  He did awesome.

Turkey Trot 5k.  I only did this for fun and didn't really push the pace too hard.  I wanted to run home from the course finish so I think that took a little of me wanting to step on the gas and not be dead for Thanksgiving.  I started way back in the starting line and had to do a lot of weaving around families and talking to kids as I passed them (it was fun)  There was a digital clock but no bips or timing chip. My whole family did this race.  My son did it in 36 minutes my 13 daughter did in 37 minutes.  My oldest was faster but not sure of her time.  She just enjoyed it running with a friend.  My wife walked the course and ran on the downhills and did a wonderful job.  Splits were 6:42, 6:35, 6:07.  Again I was just having fun.

I continued to run after the Turkey Trot 5k for 11.31 miles at an overall 6:50 pace in 1:17:19 .  I ran out to Indian Hills then turned around and ran back through Ross Park and saw my wife while running and told her I was running home.  Good consistent pace staying in the 6:5ish range.

Ran around the Overpass by the green tea barn.  I ran 7.31 miles at an overall 7:02 pace in 51:25 minutes.  Splits (6:53, 6:36, 6:29)  I ran down Polelne Rd. and back home.  You can force the brain some days to decide to go fast and its easy and other days  your brain is just not in the mood.

Ran to ISU campus and back around 1st doing a huge loop back home.  Did 12.22 miles at an overall 7:05 pace in 1:26:27.  The course was flat and boring but so are Monday's.  Good miles at end 

Easy run today and very cool at 21 degrees.  I did 10.3 miles.  I basically went all over ... out to highway 30, Philbin Rd. and Quinn rd.  I was sore from yesterdays run.  Very hard to pick the pace up when it's this cold.  I'm thinking about doing the speed workouts at the gym to avoid the cool weather issues.

I'm going to have to catch up on my personal blog runs.  Luckily I have my own running software on my Macbook pro that I update my runs everyday.  

Sore with tight hamstrings and inside the quads.  I think it might be the change of weather or it's my shoes that are all high in miles.  I just got a pair of Saucony fastwitch 5's shipped to me today.  I will see how they are... never had a pair.  I need to foam roll and then sit in our hot tub.

ran 12.1 miles today at an easy 7:28 pace.  I was glade to be done with this run.  The weather was 34 degrees but sunny.  My body was tired and sore.  I zonked out early last night for bed and it felt good. 

This morning was raining but it was warm.  I thought I made the mistake of wearing tights and was very hot the first 5 miles.  Then the wind and rain got worse so the temperature cooled down to I would say the 30's with the wind chill.  I ran 11.3 miles and did the last in 6:26. Not a bad run I started out slow and finished ok.  Ran up to Foothill Rd and turned down next to the Lincoln Elementary School.  Really a windy run that was just about getting it done for fitness.

 Ran my first run in Saucony Fastwitch 5 shoes. I like the lightweight feel but just enough cushion and they seem to have a good bounce off the pavement.