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

8.22 miles at an overall 6:36 pace in 54:20. I ran 5 of the miles in a 25 to 35 mph headwind at 10 degrees. My whole face was covered with my Underarmour cold gear mask. I was surprised how well I did in the headwind. My fastest mile was only 6:27 not even at tempo pace, but this was just an aerobic run before church this morning. Normally I don't run on Sunday's, but I wanted to take Monday off instead, unless I run with my wife.

Night run:

I started to develop a cold yesterday and today it was worst so at about 11:20pm tonight
I couldn't sleep so I decided to go downstairs and run on the treadmill to sweat a little.  I thought maybe it would help me sleep.  I ran 5.25 in 35 minutes probably a stupid choice to run so late, but when you can't sleep running might relax my body.  Now if my wife finds out she will kill me, because she wanted me to get some rest.

  I will not run tomorrow. 

UPDATE:

Today I ran 2 miles with my wife at a 12 minute pace.  Very enjoyable but cold at 10 degrees.  My wife really is showing a lot of determination to keep going even in the cold weather.  

Very cool this morning only 3 degrees so of course I dressed in a couple layers. Very uneventful run. Roads were slick and covered so I didn't push anything. I couldn't sleep last night probably, because I had to go back to work for the first day from my 12 day vacation. I probably only got two hours of sleep. The run was harder than it should have been on a hilly route. I also ate too much food yesterday and it bothered me all night. I've consumed a lot of food over the holiday, and have gotten away from eating a strict diet each day. But that's what the holidays are for to have fun with your family and eat wonderful foods. There's more things to life than focusing on running, and I like to keep it that way.

Totals for this morning 8.5 miles in an overall 6:54 pace in 59:03 minutes.

Lunch:

Ran 4.6 miles on the Treadmill at home. Ran the first two barely under 7 minute miles ran the next mile at 6:30 and the last mile 5.56. I watched ESPN and all the disappointing news about how the bowl games were boring to watch because of the one-sided scores.

An understanding note. I got a call from our local newspaper, because they wanted to do a story on trying to stay fit for the new year. The writer wanted to emphasis the story on running and training for marathon's and shorter races, and they wanted my advice and opinion on how to train, and what goals to set. I mentioned that the best training advice I got was from "fast.runningblog.com", that we have an excellent list of runner's who give advice to the Novice and Advanced runner. This is going to come out in the January 12th's newspaper. I'm hoping our web site name is advertised through this article.

This morning was a cold one. I started running at 1 degrees with the wind chill it made it below zero. I had my Underarmour cold gear cap, tights on and the only thing you could see on my face was my eyebrows and eyelashes. I had a tech long sleeve shirt and my North Face wind stopper light jacket on. I also finally got some mittens for running. I stayed warm in the run except my thumbs got cold.

I wanted to run a faster run today, but I still have a stuffy nose. Breathing with the stuffy nose made it difficult to try to run faster. My splits were (7:23, 6:49, 6:38, 6:41,6:31,6:28, 6:24, 5:59) 8.3 miles at an overall 6:38 pace in 55:13. When I got home from the run my wife was amazed and concerned, because I had icicles on my eyelashes and eyebrows. I had to keep wiping my eyes because they wanted to shut because of the ice build-up around the eyes.

I feel I'm not getting enough speed work to prepare for current races and the outside weather is not helping. I think if it gets colder I might take one day in the morning and run a tempo run on the treadmill just to get some speed in. The roads are to iced over to get any speed work in. The tracks are all covered to do any track work, and there is no indoor track here to run on. I'm getting a good aerobic base which is good, but I feel you need at least one day of speed integrated in a workout.

Lunch hour

Ran 6.5 miles on the home treadmill in 41 minutes raising and lowering the grade. I did about 30 - 40 seconds at a 15% grade towards the end of the run (that's my treadmill's highest setting). Then I did a .2 cool down but realized I needed to get going or I would have cooled down a little longer.

Evening  

Ran 3.2 miles with my wife and sister-in-law at an overall 11:47 pace in the pitch black night with the wind howling.  Very good run my wife looked and felt strong.  Her 4th day in a row running after having a headache all day.

Then I ran .56 at an 18:17 pace with my three year old son Vance right after I ran with my wife. and sister-in-law.

Got up late today so I had to run on the Treadmill at home. It would have took me too long to get ready to run outside. The only apparel for the treadmill is running shorts. No shirt because it gets too hot even in the basement.

I ran 5.7 miles at a 7 minute average. This is all I could run, because I ran out of time. I was a little sore today I think because of the fast uphill running yesterday. I feel I need to get better running uphill faster. I have a good aerobic balance running uphill, but when it comes to speed and pushing it I'm weak in that area.

I will run outside on my lunch hour. I don't have to go home on my lunch hour today.

Lunch

Today outside was amazing it was 41 degrees. Everything was melting. The only problem is we had a wind advisory all day till tomorrow morning. The wind was blowing at 38mph and gusts up to 55mph, and the wind was continuous through the whole run. I ran 8.3 at an overall 6:52 pace in 57:05 minutes. The first 4.3 miles were in the headwind and it was hard, but not as hard as I thought it would be (Splits: 7:29, 7:32, 6:45, 6:54). The next 4 miles were in a tailwind and I just relax not pushing anything (splits 6:39, 6:31, 6:23, 6:39). I felt kind of fatigued before the run. I think tomorrow I'm not going to do a long run but take it easy.  Because I have to work probably to after midnight putting security patches on our  Solaris 10 systems.

This is probably the craziest run I've ever done. I had to install some security patches at
work on Friday night at 9pm and it took us till 1:15am to finish. I drove home and thought
that if I ran on the treadmill now then I would be able to sleep-in and not have to run in the morning on limited sleep (I don't like running in the afternoon on Saturday's to take away time from my family). Well I ran 11.4 miles on the treadmill in 1:15. I probably will run again today with my wife.

I would have ran to work and ran home except we had 40 to 60mph continuous wind, and raining raining raining real hard. This is no joke 40 to 60mph incredible. You could hear the wind blow inside my office.

 Afternoon:

What an afternoon run with my wife.  We drove two miles out in two cars and parked the one and drove back home and was going to run to the parked car at Lowes.  We did this so my wife could run in a tailwind vs a 25mph headwind.  Well needless to say the wind changed directions, and it started snowing. Most of the two miles was in a headwind.  The wind was circling around blowing from SW like a crosswind.  The run was a hard run and you couldn't see very good because of the heavy snow coming down.  Once we got to the car it was locked so we headed back home, and I took my wife on a shortcut back to the house.  It was a muddy trail but it took off a half mile. 

We both just laughed about the run.  What started out to be an easy run for my wife was probably the coldest, very windy, very snowy run that she has ever done, and the hardest too.  I ran ahead about .5 to get to the truck to get there faster because my wife was getting cold.  I ranged between 6:00 - 5:40 for .5.  What a funny experience and I'm glad we could do it together.