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

Three mile marathon pace with warm-up  6:28, 6:24, and 6:24.  We had to be at soccer tournaments again in Idaho Falls, and I got up late so I didn't run very long. 

Later went to Church (If I did 9 more miles today I would hit a 100 miles for the week.  My week totals start on a Monday.
 

Monday
Ran two runs today. This morning 11.3 miles at a 7:09 pace in 1:20. This run I did my standard hill course. Although, I ran a lot more rolling hills on this run by changing my route today.

Lunch Hour: I ran for 41 minutes didn't have my garmin, but it was probably 5.5 miles. I ran around our College campus just enjoying the nice weather.


Total for the day 16.8 miles

Today I ran with the dog for one mile to warm-up.  The dog (pure breed Golden Retriever) set a new PR at 7:50 for the mile.  I let him open it up a little.  Before I've always held him back just so he learns control.

 Then I ran to the track and did 11 x 400's with a 200 jog in-between.  My Ironmen watch only holds eight splits so it overwrote the first three.  I also had my Garmin on to keep track of the mileage and overall pace.  I know the first one was  78, then the fourth split on 100,84,88,89,86,86,88,87.  I know these are not that great, and I need to try to push harder. I was very tired still from the weekend and not getting enough sleep again, but that's no excuse. Then I went into a three mile tempo run 6:17 and 6:15.  I did these two miles on the track, and because I hate the track so much I really wasn't focusing on running any harder, so the last mile I went off the track and ran to my house and around the block (I live only one block from the track).  This last tempo mile I did in 6:06. 

 
This type of running session has really helped me I think develop more stamina to get more out of your body and push for that extra speed.  I would have never thought you would ever try a tempo run after speed work.  Ted and Sasha gave me the idea, thanks guys.

I really feel I have a long way to go to get where I want to be.  I really need to start to run some small races (5k, 10k, 20k) unfortunately there's not a lot around Idaho.

 Totals 11.2 miles at a overall 6:38 pace  1.14 time for the total workout.

This morning I  ran 11.01 at a 7:12 pace.  Three miles of it with my dog who set a pr at 7:40 pace, of course I've been holding him back.  I'm sure he could do 4 minute miles if I let him go.  Pretty much this run was around the city, and it took me about 4 miles to really get into this run.  I did a couple fartlek's in the middle of the run just to see if that would keep me interested during this easy run day.

 Lunch Hour:

I ran 4 miles on my lunch hour at marathon pace, exactly a lot slower but will call it near marathon pace (6:37).  Did this around the city and it was extremely hot.  I definitely like the morning runs versus the afternoon heat.  I ran by a lot of construction, we are finally getting a Chili's and Texas Roundhouse restaurant here.  The run was with little effort and I felt really relaxed.
 

Five mile tempo run was on the schedule today.  I ran the first three miles with the dog, which is a loop three times around my block. Then my wife has been coming out and grabbing the leash so I can start on the tempo portion of the run, or whatever run I'm doing that day after my warmup.  When she seen me coming after the third loop she informed my that I got a call from work that our remote access was down (Cisco acs what a headache).  I went in the house and brought that back up in 5 minutes and then started immediately into the tempo portion.  That really wasn't so easy to do after stopping and starting. But my tempo times were for 5 miles  6:07, 5:59, 6:02, 5:47 and 5:53, then I wanted to slow down just a bit and not do a cool down mile yet so I ran a  6:19 the next mile.  Totals 10.3 miles for the day.  I feel I'm getting faster on the tempo runs, but sometimes it feels like an all out effort.  I hope some day that a 5:50 pace feels totally comfortable.

Today I was going to do a 20 miler, but I didn't get much sleep last night. There were three cop cars across the street from are house and from 1am to 4am they were making a lot of noise, shining their huge spotlight, and racing up and down the street. We didn't know what was going on. When I did get back to see I slept in too long to prepare for the 20 miler, and would have been way late for work. I decided to do 11 miles and mix in near marathon pace miles (6:33, 6:35, 6:34, 6:35, 6:38, 6:31) . I did a loop around a portion of the city and the wind was blowing very hard which made the effort harder than I wanted. Especially since I'll run a 20 miler tomorrow.

Totals 11.6 miles at a 6:43 pace in 1:18.
PM 4.5 miles at a 6:51 pace.  I run by the ISU Track where the ISU track was having meets with other colleges such as University of Oregon.  I ran by a few of them as they were warming up around the college.  I wanted to run at a slower pace, but I had to hurry a bit because my daughter had a tournament soccer game, which I'm very proud of her because she scored the winning goal with just minutes left in the game.  I ran right from work, and around the college back to my work.

20 miles this morning on an up and downhill course. The wind was awful at about 20 to 30 mph and made the run tough. I did run some marathon pace miles, and the overall average for the whole run was 6:47 pace. But the wind really had its way with me on this run.

Two hours later I run with the Dog for hree miles. 23 miles for the day.

8pm tonight.

Well this day even gets more interesting I just ran another 1.6 miles with the dog at a 7'43 pace. My cousin bought a Garmin 301and she is in a panic, because she and my other cousin are going to run the Ogden half marathon and she came to my house saying her Garmin skipped from mile 4 to mile 16. The only thing that I noticed different from my wife's and hers was the auto trigger wasn't set. I set that to "on" and went out for a run, but I didn't noticed a problem with it. She said it started acting up at mile 4 and then skipped and displayed "distance" 16 miles. It has the latest software/firmware upgraded on it. Has anyone else experienced this problem? She's not quite experienced enough yet to know what pace she's running at without the device. I've helped her train and she's shooting for a 1:50 time.

 Okay after Iooking at my blog and totaling my miles I was only 2.6 away from hitting 100 miles.  I've never hit a 100 miles and it was one of my future goals to do so in one week (now you know where I'm going with this.  I went back out and later ran 3.5 easy miles to get over the 100 mark for the week.  Now normally I don't care about bolstering my miles, but I was so close why not.