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

9:05 miles
6:31 overall pace
59:08 time

Ran in a heavy snowfall this morning, but the funny thing is it didn't really effect my speed. Although I did fall flat on my face sliding all over on a downhill section (the only downhill section that was only 100m's... go figure :-)). I decided to do a progressive run the last three miles.

Mile 7 (6:28) really easy like I really wasn't putting any effort.

Mile 8 (6:07) felt easy going on a flat straightway road.

Mile 9 (5:48) felt pretty good... the last .2 I had to work for. I wanted the whole mile to feel easy. This is something I need to work on getting a string of 5 tempo miles in the 5 minute something range again.I did start to slip on the road a little bit the last two miles because of the snow so that would make the effort harder.

I did this run before Church which I usually take Sunday's off, but I'm off tomorrow and I wanted to take a rest day tomorrow.

After Church:

I ran 9.5 miles on the treadmill while watching the Chargers lose to the Patriots. I averaged just below a 7 minute pace. At least watching the game kept my mind off the treadmill boredom. I was really hoping the Chargers would win oh well. I was hungry after the 18 miles because all I ate up to this put was a small bowl of oatmeal. I grabbed an orange and ate it because we were going out later so I didn't wan to eat anything heavy.

After running I took my family out to a Movie and then we went out to eat a Chinese buffet.

Good day over 18 miles.

Did some running just a bit in the Mall parking lot.

This morning was an interesting weather day. It was -10 below zero when I wake up to run. I kept debating if I wanted to run outside. My wife was a little concerned, but as I kept thinking about running outside and looking at the weather web site and trying to find my tights, the time had past so fast that my only choice was to run downstairs on the treadmill. It would have taken me too long now to get my winter gear on and head outside to run.

I ran 7.3 miles around a 6:55 pace. It was very hot downstairs so tonight I'm looking for a fan to place by the treadmill.

Lunch:

Ran downstairs on the home Treadmill on my lunch hour. My daughters were downstairs watching the Mary Kay and Ashley movie Switching Goals. They were both sick, and stayed home from school so I ran down there and watched the show too. I did a progressive run and started out at a 6:30 pace because I didn't have a lot of time on my lunch hour. (4.3 miles).

Mile 2: 6:09 Didn't feel that hard and the show was good.

Mile 3: 6:00 Still feeling good but getting hot. I need to get a fan to blow on me.

Mile 4: 5:57 The mile felt good and felt comfortable.

.3 5:30 Little pickup at the end.

Evening:

Went to the Gym and did some strength training with my wife.  Not heavy weights light weights high repetitions to get good circuit training.  I used to lift all the time before I started running and was a pretty good size.

3 X 20 quad press 90 -100 LBS

3 X  20 Hamstring press 70 LBS

3 X 20 Calf Extensions  130 LBS

3 X 20  Crunch Press  90 - 110 LBS

Well this morning I decided to run outside even though it was -7 degrees with a 5mph making it colder than that. I wore my Underarmour cold gear long sleeve turtleneck shirt (first layer), Tech tri dry long sleeve shirt (second Layer), and my NorthFace windproof jacket (third layer), and tights with shorts over the tights. Head protection I wore my UnderArmour cold gear mask. Hand protection Mittens. I wore my regular running socks and I decided to wear my running shoes and not go barefoot :-). I'm explaining this thoroughly in case anyone else wants to know what will protect them in these conditions. I would have probably ran on my treadmill downstairs if it wasn't so hot, and if we had a fan down there. But I was tired of running on the treadmill the last few days.

The first two miles were cold on my forehead, because the wind kept lifting my mask up when the wind would push against it (next time I need to put a stocking cap over it). I decided to run the first two miles in the wind, and the rest of the run I would avoid the wind until the last mile, splits (7:10, 6:35). It really wasn't that cold or didn't feel bad after the first two mile warm-up, but I did have icicles on my eyelashes and mustache and around the cold gear cap itself. The next three miles I ran (6:35, 6:43, 6:23). This point I had my mask underneath my nose, because I had to keep my nose from freezing up by blowing the frost out of it. The last three I ran (6:21, 6:21, 6:24) I didn't feel I was pushing the pace maybe because my mind was more on the music I was listening to or paying attention to the weather conditions. All in all a good run in extreme below zero weather and definitely a challenge.

Totals miles 8.6 Time: 59:25 overall pace: 6:39

Lunch:

Not time for run on lunch hour. Maybe I can seek in a few tonight.

Evening:

I was able to get 5.3 miles in tonight before I taught our Youth Bible Study. I did this on the home treadmill. I did most of the run at 6:30 and did the last .5 at 5:40 pace. I watched college basketball which kept me entertained on the Treadmill.

Started running at -2 degrees felt like a heat wave compared to the -7 degrees yesterday. The last mile the wind picked up to 10mph (according to the weather when I got home), and was blowing in my face. That was really the only coldness I felt on my face during the run. I ran 9.5 miles at a 6:46 pace in 1:04. My mustache and eyelashes still were frozen during and after the run, but really today wasn't bad.

Tomorrow the temperature I believe is suppose to be above zero in the morning. I wore the same apparel that I wore yesterday to stayed layered and protected. There was really no ice on the road so I could move at a decent pace.

I won't be able to run on my lunch hour so maybe I'll be able to do some tonight at the gym, or just lift weights with my lovely wife. I have meetings at work that's really occupying my time and life right now.

Evening

Ran 3.2 miles at a 6:55 minute pace on my home treadmill, then we wen to the gym and I ran another 1.5 miles. I did the first .5 in high 5 minute pace and did the last .5 in 5:00 pace and the mile average was 5:40.

Then at the gym I rotated on the weight machines with my wife.  We did strength training on the Quads, Calves, Hamstrings, and Abs.  Very good workout.

 I'm going to be sore for my long run tomorrow if I decide to do it tomorrow morning.

20.32 miles today at a 6:46 pace in 2:17 at 10 degrees with the wind pushing against me at time in the run. A lot of rolling hills in this course, but a lot more uphill than downhill. I will discuss more later....

I was tired before the run today, because the night before I did a little speed work plus strength training with my wife.  The strength training made me sore and I knew I would be a little sore in the 20 miler.  I also feel I didn't eat enough at dinner, but the run really went fine.  I took three teaspoons of honey before I felt for the run to get something in my stomach.

The last couple of miles I lagged a little bit and could have been better, but I wasn't really tiring to push any speed anyway.   My eyes felt tired like they wanted to fall asleep in the run and my legs felt heavy the first few miles.  Our son kept us up during the night getting up a couple of times.  

  I took an energy gel at mile 11 and grabbed some snow to wash it down ( I didn't take water with me).  I did about 10 medium marathon pace miles at around a 6:30 pace.  I basically wanted to be on my feet for a long time to get the aerobic fitness vs hurrying through the run.  I'm a little sore after the run, but I was expecting that with all that I did yesterday.  But to do a 20 miler and finish with the work I did yesterday I feel real good about that. 

I was dressed in two layers on the top, and by mile 5 I wanted to strip everything off.  I guess running in the below zero weather the last few days, and running in 10 degrees today must of made my body feel like we were having a heat wave. 

 I really tried to get a lot of uphill miles on this long run  to strengthen my legs and get more uphill running training.  I have to work late tonight again (disk mirroring maintenance and more wonderful security patches) so Saturday would have been hard to get up early and do a long run.   I'll do probably around 8 - 10 miles tomorrow.

Ran 11 miles at an overall 6:40 pace in 1:13. Ran in the wind the first 5 miles which made it a little tough, but to be a good runner you can't let nothing stop you. We had a heat wave today it was 16 degrees I wanted to take my second layer off by the third mile. Really uneventful run other than listening to my music. I seen more runners out today than I have in along time. There's a runner group that a lady here is trying to start up and they run at 8am, but I go up at 8:40am so that was a no go. Their not competitive it's just for fun and promote exercise.