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

No running but 9 hours of sleep before waking up for church.  Worked on my brothers computer today which has problems where we will have to order a new motherboard.  I mostly relaxed today, and stuffed my stomach at Golden Corral.

I keep telling everyone that I just ran in the worst weather, well this morning was one of those snowing and blowing days. Temperature was 20 degrees but the wind was between 32 to 37mph with a hard snowfall and very hard to see. The Wind Chill made the temperature 5 degrees and it definitely felt like it. Originally when I woke up I was going to the gym, because I didn't even want to attempt this today. The roads would be slick, and the snow would be blowing in my face for at least 4 miles by calculating the course I would run and the wind direction. But the below following things happened that caused me to run out of time so I had to run outside rather than drive to the gym.

First off my youngest daughter fell off my oldest daughters bed last night trying to tease her by hiding under the covers so I checked her ankle this morning, and It wasn't really swollen, but she's walking with a little bit of a limp. But she could move everything so I'm sure it's a good sprain. Then I couldn't find my Ipod, and once I did it was dead. Then I was looking for something to wrap my daughters leg with and it took me forever to find what we wanted to put on it. Then my garmin took forever to get a signal. I'm not sure if it was the hard snowfall with the continuous 30mph+ wind or what. By this time it was 7:30am so I ran outside because I didn't want to drive to the gym and wasted more time. The was a very tough run with the snow and wind blowing in my face against my body, but I kept thinking the Salt Lake City Marathon will not be this hard so I just pushed through the run. I was cold and covered in snow by the time I was done, but I only ran 6.3 miles at an 7:05 pace in 44:45. I pushed the last mile a little harder through the snow and wind to get done, and get to work (split 6:38). I wanted to run at least 8 miles but I didn't have the time. Hopefully, later.today.

I fell after the 6 mile turning the corner on snow that had black ice under it on the street right on my knee. It's a little sore and has a nice big bruise, but I think I'll be okay.

Evening;

6:03 miles at a 6:46 pace tonight in 40:50 minutes from my work and back to my work.  Very eventful run.  My knee where I fell this morning was a little sore in this run.  I felt like I was just running at an easy pace.

 It's amazing how the weather can change from the morning to the evening.  It was still windy, but the sun was out the snow melted and the roads were not slick.  This was a very nice evening run.

Temperature was 9 degrees this morning with only a 9 mph wind. The weather said last night that we would have are coldest day in years for the first of April in a long time. With the wind not blowing bad it was fine.

I ran 11.3 miles at a 6:53 pace in 1:17. I picked it up towards the end of the run. I did my Satterfield hill loop.

mile 7: 6:25 downhill very easy

mile 8: 6:17 downhill didn't fell like I was doing much.

mile 9 6:18 downhill just little gravity pull me down the hill

mile 10: 6:03 flat picked it up a bit, but didn't feel too difficult.

mile 11: 6:32 flat cooling down a bit.

My left calf where I fell up the stairs the other day is still bothering me a bit. The test will be on a long run to see if it gets sore at all.

Evening:

I only wanted to run 3 miles tonight after work, because I knew that's all I would have time for because of the busy day of configuring two Sun server with 8 CPU's, with a Raid setup.. I got off work at 5:30pm and needed to pick-up my daughter by 6pm, but I wanted to just run slow, because I kind of felt sore today. I don't know what happened but it wasn't slow like I planned. I ran 3.3 miles at a 6:35 pace in 21:45 minutes, splits (7:19, 6:35, 5:54). Tomorrow I'll just try to run an easy run. I want to hit about 70 miles this week for a taper, and I'll probably do a long run of 15-17 miles maybe some miles at marathon pace.

Very nice weather today! 23 degrees, no wind, clear day! What a beautiful morning to run! I ran 5 miles uphill and 5 miles downhill up Pocatello City Creek on the back side where the Pocatello Marathon starts. From my house it takes me a little over a mile to get to the Pocatello City Creek area 10.3 miles at an overall 6:47 pace in 1:10. I ran the first 5 uphill around 7:15 pace and the last 5 miles at (6:43, 6:12, 6:01, 6:18, 6:22) downhill. I didn't push the pace downhill at all.

This training that I've done for Salt Lake Marathon has been whatever I've felt like doing for the day. I've never done this leading into a marathon, and its going to be interesting to see what comes out of it. I've definitely put in the miles, but have I put enough quality miles in to benefit a good performance.

 
Evening:

 Ran 4.5 miles at a 6:56 pace in 31:30 minutes from my work to where my oldest daughter was playing her soccer game.  The last two miles were uphill.  That's all for today really nothing special about this run.  My daughter tied in their soccer game.

This morning it was 15 degrees but now wind.   I got 7 hours of sleep last night and felt pretty good in the morning.  My run was good, and I felt I had  a lot of energy, but I do need to foam roll my legs out tonight.  I ran 11.2 miles at overall 6:43 in 1:15.  I wanted to run something different so I ran down everyone of our side streets up and down each block until I hit the end by a major intersection.

I'm going to do my long run tomorrow so I'm not sure if I should do anymore miles today since its a cut back week for SLC marathon.  What do you think? 

I was woke up about 12:30 with our java server failing so I had to restart the server so my sleep was interrupted. This mad me really tired this morning. I really didn't get back to sleep after this, because I kept thinking while trying to get back to sleep where I'm I going to run for my long run in the morning.

Not this morning I did my long run for 21.5 miles at an overall 6:47 pace in 2:27. First 10 miles in the wind and that wasn't fun. I was really sluggish for the first 5 miles not sure why, but then the legs finally woke up. I took my fuel belt and drank about 12oz of water and took two power-gels. I wanted to simulate my drinking and fuel.

I really didn't feel fresh on this run and I really didn't push anything so I hope this is not a bad sign for SLC.   I wanted to do some MP miles in this run but I ended up really not doing any so I'm a little concerned in that area heading into the Marathon.  After mile 11 I did consecutive miles with the following splits ( 6:36, 6:32, 6:28, 6:18, 6:23, 6:36, 6:33, 6:33).  The first 10 miles were a slight uphill, but really flat and the second half was half.  I did 12 of the miles on the last part of the Pocatello marathon course 6 the reverse way and 6  back on the course.

 If I feel like it tomorrow I might do some MP miles, but I have a very busy day.

Finally, home from Idaho Falls tonight! Before we left for Idaho Falls (8am) for an all day Soccer and Dance competition for our girls I did my run. I thought I would try to throw in a few fast miles to see how I felt after my 21 miler yesterday. I didn't do too bad, I ran 8.1 miles at an overall 6:32 pace in 53:ll minutes. Then a .3 cool-down after that. I wanted to pick the pace up the last three miles in a headwind

6:33 - warming up

6:44 - strong winds and going uphill with a dog chasing after me.

6:21 - strong wind going over the overpass on Yellowstone street. The gusts were in surges along with the continuous wind. Quads were a little sore from yesterday.

5:57 - still heading in the wind. Not sure if I can hold this pace for the SLC, but two weeks I'll found out if it's a reality.

6:01 - wasn't too bad for the last mile. The effort didn't feel too difficult.

Glad for the day-off tomorrow, and ending the taper week over 80 miles.

I do need to cut back next week so I don't get myself in a situation that I feel over-trained.  I will only do 50 miles next week, and then 30 for the marathon week.