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

This morning before Church I decided to get my dog out and do a run.  It's been over three months since I last ran with him.  We did 4.1 miles at a 7:18 in 30:13 minutes.  The last mile we ran at a 6:28  with a .4 5:25 pickup to end the mile.

Ran after church with the family (wife, two daughters, son in the stroller) their going to be running the Ogden 5k so it's time to get them going. We ran 1.28 miles  at a 12:36 pace.  Then I ran with my son in the for .24 to get him ready for the kids K in Ogden that he will be running.

Usually a day-off but it was fun running with the family.

This morning my legs felt like there were rocks attached to them they just didn't want to move for the first few miles. I even got over 8 hours sleep last night. Maybe it's because I ran on Sunday which I very rarely do. I ran 9.2 miles at an 6:47 pace in 1:02. First three miles were going up Olympus Dr. and that's all uphill. Then I turned on Booth Rd., and got about two miles of downhill. After this I thought I would do some pickups and speed up a bit. I really wasn't focusing on maintaining a certain pace, but just try to get a better turn over rate on my legs

Evening:

Decided to run home from work today, since my TM is broke at home so I can't run on it on my lunch hour. My house is less than 2 miles from work so I stretched the run to 4.2 miles at an overall 6:53 pace in 28.59 minutes. Felt like a really easy effort.

Later that evening:

Ran with the wife and son in the scroller for 1.28 mile  at a 12:41 pace.

This morning I got a late start, but I've been putting so many extra hours at work lately that coming in late wouldn't be an issue. The temperature was 26 degrees with no wind so that was real nice. I ran 10.3 miles at an overall 6:48 pace in 1:10 felt easy, but I really wanted to keep my pace in the 7:30 range to really stay more aerobic. This is something I need to work on especially if I'm raising my mileage up this week. I did do some fartlek work the last two miles so naturally the splits were faster (6:14, 6:18) they didn't feel too bad.

I noticed something about my running this week my achilles seems a lot stronger, because I can now feel a better push and faster turn over rate in my right leg. This is something I didn't have in the Del Sol Relay, where I couldn't really push that great off my right leg, and feel strong or fast, but more fatigue. I wish I could go back and run my legs now that the achilles is feeling so much better and stronger. How frustrating, but what's done is done and you can't look at the past.

 Evening:

Ran after working tonight I started at 5:25pm and had to be done be 5:50pm so I could go pick my daughter up from soccer practice.  I couldn't get off work any earlier because of too many projects going on.  I did a tempo run to get done faster 4.1 miles at a 6:16 pace in 25:51.  I really didn't try to push the pace too much.  I originally wanted to just do a slow run but that wasn't in the cards.  Splits (6:13, 6:05, 6:01, and cooling down 6:31) and I was able to run in shorts for once!   Good quality miles tonight!  I don't really feel fast though, hopefully that will come. Tomorrow I'm going to do a slow aerobic run in the morning.
 

I ran 10.1 miles at an overall 7:11 pace in 1:12. I wanted to just run easy with little effort to get an aerobic base workout and not be under a 7 minute average for the run. Although, the last mile I had to hurry or I would have got stuck at the train tracks with a train approaching. I couldn't alter the route and I was .7 miles from the crossing with the train approaching a little further away. I picked it up, and ran the last mile at 6:01. I really wasn't trying too hard just enough to where I knew I could beat the train.

Very nice easy run with little effort and a very nice morning for a run at 34 degrees. My achilles seem to be doing great and hopefully that continues.

I went to bed last night at 10pm and couldn't sleep because of this computer system hardware issue were having at work. I analyzed this problem all night and figured out the solution in the middle of the night while trying to sleep. That was great, but when the alarm hit 6am I wasn't ready to move. I was really surprised I wasn't a dead beat on this run today.

Evening:

I ran from work to home tonight stretching 4.2 miles at a 6:51 pace in 28:54 minutes.  What are the odds of trying to out run a train twice in a day, well I had to try to do it again.  About .3 from my house we live by a train crossing, but this time I couldn't beat it, and it was a long one.  I bet it took about 8 minutes before I could start running again.  I was running at a 5:20 pace to try to beat it at the crossing, but it was too close to where I could have made it.  But breaking the law isn't one of things I like doing, and not something that might influence my kids.

Ran 1.57 miles in a 12;40 pace in 19:48 minutes with my wife.  I enjoy running with my wife it gives us a chance to talk and discuss the day.  She starting to get back into running again.

Decided to do my long run today because the weather was going to be nasty this weekend. I ran 17.3 miles at an overall 6:59 pace in 2:01. Actually, the weather was awful this morning with snow and rain coming down and a fun circling wind that I couldn't figure out what it was doing. I was very, very, very soaked by the end of the run. I would have ran even further, but my feet and socks were socked, and I did want to completely ruin my shoes or risk an injury. The course I ran had about half uphill and some downhill so it was a good workout.

I was also chased by a Golden Lab that nipped me on the leg this morning during my run. I gave the dog a good kick after he nipped me, and it ran back to the house. I know where the dog came from and I'm going to call animal control, because this dog could seriously hurt a kid. He exactly ran out in the street from the house and nipped me. Luckily it didn't break the skin because I had my tights on.

Also, the achilles feels fine no more crackling it feels completely healed.  I don't think though I have the push off the right leg like I should but that won't take long.  It's hard to describe what I mean when I say that, it just does feel like it has the same strength yet as my left leg. 

This morning wasn't one of the better days to run weather wise, but it was certainly better than yesterday's snow/rain. The wind was blowing about 15mph, but it was a circular wind and made it difficult to get any type of a consistent pace. The temperature was 25 degrees, but with the wind it felt colder. My plan was to run at least 10 miles. I ended up running 11.2 miles at 7:01 pace in 1:18. My legs felt okay, but I've been tired this week with the crazy stuff and extra hours of work I've been putting in.

There's a 10k race in Idaho Falls that I'm thinking about running. I've put around 80 miles this week and I'm wondering how I would do with my legs not exactly fresh. I haven't decided if I'm going to run it or not. I think it would be a good benefit and good for the training though.

Lunch:

Ran 4.2 miles at a 7:07 pace in 30:18 minutes at lunch today. I just took it easy in case I decide to run the 10k Race in Idaho Falls tomorrow. First mile uphill and the rest flat and downhill.

Ran 1.30 miles with the wife, and she did great in the nice wind that we had.  We averaged a 13 minute mile.  She's doing good getting back into running and I keep encouraging her that she'll be where she used to be at.

This morning I drove up to Idaho Falls to run a 10k that was actually only 5.62 miles (pretty short). I was tired because I was up till midnight doing some work on one of our systems. I got to IF around 8:30 and warmed-up for a mile, and I knew then that I just didn't have it today. I was real tired with the extra hours at work, and the 90 plus miles running this week. I wanted to put in some high mileage this week to test and make sure my achilles really is better and can handle the high miles again. The push off is getting better on my right leg, and it doesn't hurt so that's good.

My goal today was just to keep every mile under a 6 minute mile pace, and I did accomplish that. The course was flat with a lot of turns.

First mile I did 5:52 felt okay just really tired in the legs. I was in second place right behind Pat who won the race (Jeff Shadley knows Pat). Next Mile was through a subdivision with a lot of turns (5:51) pace, again I felt tired, my brain,eyes,arms everything. Mile 3 was 5:53 still not really feeling my best and I think I could have really pushed it but the desire wasn't there, maybe because I was all alone. At this point Pat was about 30 seconds ahead of me. Mile 4 we started getting some snowfall and some head wind 5:56, but I felt at this point I was loosing up a bit in the legs (Pat was even further ahead at this point). Mile 5 felt really easy at 5:51 and I really should have pushed harder. I think knowing at this point that I know I wasn't going to compete for first place I sort of eased up or lost interest. Now the course was .58 short so I came in at 32:58. I should have kept running until 6.2 to see what my time I would have had for a 10k. Oh well, I wasn't thinking.

After the race I ran a 2 mile cool-down with Pat. He's a neat gentlemen and very, very talented. I really liked spending time with him, he's a great athlete.

I did wear my Fast Running Blog apparel during the race and my jacket after, and did get comments about it. I was really trying to advertise our site and image. People commented how fast I ran and how awesome I did, but I really knew the real true that this wasn't even close to what I can accomplish.

I drove 50 miles home and did another 3.1 miles right when I got home just to loosen up after the drive.

Overall not really doing a lot of speed lately and coming off the achilles injury, I shouldn't be too disappointed because I know I have better times ahead. I haven't really ran a lot of short races lately so this is good training.

Ran a couple 100m strides later that evening just, because I was outside.