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

Three easy miles eventful run.

Monday
Today I run 8.3 miles in the morning at a 6:58 pace in 58:15 minutes on my standard Satterfield hilly course. I couldn't run as long, because I had to take my daughter to the dentist. I wanted to end the last four miles on the run at a faster pace and I achieved that (6:31, 6:13, 6:23, 6:40).

Lunch Hour:
Ran 2.3 miles on my lunch hour on the treadmill at the gym. This was just a warm-up so that I could do some strength training. The only excitement was watching ESPN while I was running. Can you guys believe the news about Brett Farve? He does deserve a better receiving group, and getting Moss would have really helped their changes this year. But you shouldn't whine about it and asked to be traded... if that's true.

Total miles today 10.6

Today I decided to do hill repeats since the Teton Dam Marathon has a section that has a gradual uphill for a few miles. I did 9 x 400's and sprinting down the hill every third one. The first few were tough and my legs felt a little tight (time for an ice bath). After that I started running home and half way through the mile I thought I will make this a two mile tempo run

first mile 5:53 (this could have been a 5:30 mile if I didn't decide halfway in the mile to make it a tempo mile. The next mile I had problems I had to stop at traffic for about 40 seconds so I only ran a 6:14, then I almost got it by a car pulling out a side street (great way to end the run). I followed that up with some cool down miles.

Totals 12.02 miles at a average pace 6:47 in 1:21.

Lunch

Today I suppose to mow my grandpa's lawn on my lunch hour so I decided to run there and back from work. One way is only 1.5 miles. I took it easy with splits of 7::14, 6:52, and 6:40.

 Tonight:

My wife wanted to run tonight and I decided to run with her.  We dropped my daughter off at soccer practice and decided to run home which is 2.7 miles.  I ran at her pace which is around 12 minute miles. She ran 3 miles yesterday so it was cool that she did back to back days.  It was kind of nice to run with somebody.  Pretty much every mile I run is by myself so it was nice tonight. 

Easy run day:

11.21 miles at a 7:18 pace in 1:21.  I ran the first 3 miles with our dog, and then handed the leash to my wife and kept going.  Very eventful run.  I didn't get run over or anything like yesterday.  I'll only run once today, because I want to be fresh for the tempo run tomorrow.  My calf's are a little tight so tonight if I get a chance I will foam roll my calf's.

Tempo run today of 6 miles. I did a couple things wrong with attempting this tempo run. 1. I didn't get enough sleep last night. I was up working on programs for our system conversion on Saturday past midnight. 2. I only did one warm-up mile when I was already tired and should of warmed up longer. 3. (I know I said only two but I thought of another one while typing) I did my run on my Asics DS trainers 12 that already have 400 miles on them and I could feel it in my feet today.

Tempo miles

5:59
6:03
6:12 (just felt fatigue and tired... basically being lazy no excuse)
5:47
5:54
6:37 (stopped tempo)
5:49 (decided I would do another tempo mile)

The last mile was the easiest, but most of the run I felt tired. Tomorrow recovery run Saturday 18 miles with some tempo and marathon pace miles mixed in. I might try this run on my Mizuno Idaten shoes that are 7oz, their racing flats.

Simple easy/recovery run of  10.4 miles at a 7:21 pace in 1:16.  This is my 19th day running in a row, but that streak will end this Sunday.  Three of  the miles I ran with the dog at about a 7:48 pace, he's starting to do really good to not jump out in front.  At the end of the run I did 3 x 100 strides.

 Good luck for all of you that are running the Ogden Marathon/Half-Marathon.  I know you all will do well, and I wish I could really be there.
 

Ran 20 miles today, and treated part of it like I was running the Ogden marathon since I couldn't run it today because of work.

Consecutive marathon pace miles were 6:20, 6:23, 6:25, 6:19, 6:17, 6:18, 6:20, 6:16, 6:20, 6:12, 6:04, and 6:14 (avg. 6:17). I also ran a 6:39 for the next mile, but is was suppose to be a cool-down mile but it really isn't because of the pace time. I don't know how to classify it. I should have just ran another MP mile. The threshold mile felt pretty easy and comfortable. The course was flat with rolling hills.

I had a rough morning before the run. I woke up at 1am and vomited my Chinese dinner, but I got up at 5am thinking I can still do this even though I felt weak and tired. I ate a bagel and half a powerbar and headed out the door. I was very optimistic how I would perform, but the run went well.

I felt like I could hold this pace for 26 miles, but training doesn't count you have to do it in a real race situation. I really felt I could have performed well in Ogden if I was there, but I probably wouldn't have been as fresh as I could have been because of the high mileage.

Overall average for the 20 miles was 6:33 in 2:11:40