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

This sounds like a broken record, " I didn't get much sleep last night", but this was because my son wanting to play at 3am, and getting up to go to the bathroom several times. But I went to bed early and didn't feel real tired. With our busy weekend my son's sleep times were altered, so I think that was the problem.

Today I did 6 X 800's, with one warm-up mile, and 4 miles after the 800's mixing in 10 x 100 accelerations.

800's (The 800's were far better than two weeks ago when I was in left field or something)

Total 6 miles at a 6:07 pace (overall)
split: 2:38 rest: 3:23

split: 2:40 rest: 3:18

split: 2:43 rest: 3:18

split: 2:46 rest: 3:29

split: 2:47 rest: 3:16

split: 2:45 rest: 3:22

Then did the 4.1 miles at a 6:40 pace.

Did 2.6 miles at the health club at a 6:53 pace. My goal was to keep the run semi-fast since today was a speed training day. I did most of it at a 2% grade with probably half a mile at 3% grade. Then I did some strength training on my hamstrings, quads, and calves. This was a full day of training, hopefully I won't pay for it tomorrow on my easy 10 mile run. I really want this week to be a hard training week since Boston is close and the taper is near.

Total miles for the day 12.7 miles

I ran 12.08 miles at an easy 7:01 pace in 1:24. The temperature was 41 degrees so things are warming up. This was my easy run day, but I chose a hilly course, so some parts were not effortless when running. This is the same course I run once a week, but when you reach the top of the hill (about 500ft up) there's several turn off roads that go uphill from the main road (Satterfield St.), and I would run up each street and run back down to the main road and continue until I reached the next street that went uphill. I continued this pattern until I reached the end of Satterfield St., and then you turn and run completely downhill for 3 miles, then the course ends with 2 flat miles. I wanted to get more of the uphill and downhill work so I chose a longer course today. I was actually kind of tired after this run, hopefully it doesn't affect my tempo run tomorrow. It might be because I always do this run in my heaviest running shoe which are a little bit big on my feet, because when I bought them all they had was a full-size bigger and I always go up half-size. But I got a great discount, and I couldn't pass them up. But they do bloody my toe every time I wear them, because of the movement in the toe box.

I not sure what my plans are this coming Friday's long run, because the last three weeks I've ran 20, 23, and another 20. I think I have done over six 20 milers for the training. Maybe one more couldn't hurt at a slow easy pace or should I mix in some marathon pace miles?

Today was my tempo run day, and second speed work-out for the week.  I wasn't able to sleep last night until 3am, because our son kept getting up.  This is a new thing he's trying.  My wife and I read that two year olds will go through this stage.  With not getting much sleep I decided to change the run to a 4 mile tempo instead of a 7 mile tempo, because I was flat out tired when I woke up at 6am to run, and it gave me an excuse to be lazy.  But, for some reason I found the energy at mile 4 in the tempo run to decide to do the original 7 mile tempo (thank you Lord).  The wind wasn't a problem this morinng, and that was nice to have it not blasting in my face.

Total Miles 11.4  at a 6:19 pace in 1:12.

Mile 1   7:16  (warm-up)

Mile 2   5:58  (Start Tempo)

Mile 3   6:01

Mile 4  5:53

Mile 5  5:52

Mile 6  6:06  (got lazy)

Mile 7  5:57

Mile 8: 6:00 (end tempo)

Mile 9 6:24

Mile 10 6:35

Mile 11 6:48

Today was an easy run, but I did mix in some marathon pace miles (well sort of). I decided I would do some marathon pace miles while I was running (nothing like changing the training strategy), because I'm going to run just a slow endurance 20 miler tomorrow. Although my times were a little higher than what I think my marathon pace will be in Boston, but I wasn't trying really trying hard to hit the pace: 6:44,6:36, 6:37, 6:34, 6:41. They were so easy that I thought I had to be running 7 minute miles, they were done with little effort. I didn't want to go hard today, because of the tempo run yesterday. The tempo runs have really helped me increase my marathon pace since I started implementing them in my training. Sasha gave me some really good tips and advice that has really helped my performance.

Today was cold compared to previous days. The temperature was 19 degrees when I started running at 6:40am. I wear my UnderArmour cold gear tights and shirt and two pairs of gloves. I did the route I run my tempo runs, but to make it different I ran it the reverse way.

Totals miles 10.65 at a 6:47 pace in 1:12

 This afternoon at the Health Club I ran 2.5 eventful miles on the treadmill at an easy  7:30 pace.  I mainly went there to do strength training on my upper body.

Today was a real messed up day. I took vacation till 11am so that I could do my long run today, like I've mentioned in the beginning Saturday's and Sunday's long run days don't work for my families schedule right now. I've got too much stuff going (soccer) .

When I woke up this morning at 7am I had the worst headache and stomach ache. I actually woke up soaked in sweat on my head and body. My wife had something similar yesterday like this. I couldn't even start running until 9:40am, and I still had a nasty headache, but my stomach ache wasn't as bad as when I woke up. I was planning on making this more of an endurance run but it really didn't turn out that way, because I needed to be at work, and didn't want to make up too much time being there late. I decided I can do this so I sucked it up motivated myself and told my wife not to worry. My fuel belt holes money so I took 50 cents with me in case I needed to call my wife if I started crawling on the road, or bonking.

The first few miles were very tough with the headache, but I did get in some sort of consistency, but it wasn't my best 20 miler. I didn't feel totally fresh through the whole run. I chose a incredibility difficult course. I don't know why I like to put my body in a torture chamber especially when not feeling well. This course was very hilly, and challenging. I mixed in 5 marathon pace miles in this run, just to feel some speed and get done sooner( in a row 6:19, 6:27, 6:31, 6:29, 6:33, 6:43) . I got too hot in this run because the weather warmed up fast and I was in two layers. I'm sure I shredded a lot of pounds in this run. The course had a lot of rolling hills and what was frustrating is the last 9 miles of the course I had a horrible wind in my face. The amount of clothes I had on fatigued me a bit, but I wasn't trying to go all out either, or I would have overheated. I ran 20.46 miles at a 6:51 pace in 2:20. I feel really good about this because I wasn't in the best condition to do this run with a headache and stomach pains. I did have a lot left at the end, but I was a little sore after the run. I don't feel to bad now. I will definitely take an ice bath after my recovery run tomorrow. Well no more 20 milers until Boston, next week probably 16 miles.

Chart elevation

http://trail.motionbased.com/trail/chart/get.do?xy.width=1000&xy.height=400&svgFormat=false&episodePk.pkValue=2303229&xy.domain=totalDistance&xy.ranges=elevation&xy.ranges=speed&xy.autoFit=true&xy.legendVisible=false

Easy recovery run 10.22 miles at  easy 7:34 pace. The day got hot pretty fast after starting the run. I had to shred my gloves.  Also ran with the wife and  kids at night.   My  10 year old has been running since she was  seven and  has run several 5k races, including last your in Ogden.  She has also ran a 4 mile race too.  I'm really proud of her and I keep telling her you can be good if you keep it up, because you started early.  I don't want to push her though and have her hate it, sometimes I feel like I do.