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

Good morning of running already at 50 degrees when I started.  11.10 miles at an overall 7:16 pace in 1:20.  Knee wasn't bad.  I ate crappy yesterday and paid for it this morning just sluggish and slower to start.  Ran up to the foothills and over to Benton Rd and back home.  

 Last miles 6:58 and 6:41. 

Have son's baseball game tonight with the temp's at 87 degrees. 

Did 8.4 miles today with my friend Barry. Nice and easy 7:33 pace.  We ran up by the Idaho State Minidome and then down by Davis Field and along the Cemetery then turned around back to my house.

Have to go back in to work at 11pm tonight so I don't know if I will run tomorrow your not.  Legs could probably use another day off. 

What a day.  I worked till 5:30 am in the morning doing Firmware upgrades on our system that went well.  Other related issues caused us to troubleshoot a problem extended me from getting beauty sleep.  Anyway, no run.  Exhausted and not worth trying to run exhausted.

Still exhausted from the all night maintenance at work and only getting 4 hours of sleep I managed to get a 6.52 mile run done.  Kept it easy at an 7:18 pace in 47.56 minutes.  I had to cut the run short because I had to drive my kids to school because of the rain.  I'm going to chalk this week up as a cut back week which I haven't had one for a while.  

My leg/knee or maybe the IT Band is giving me some pain after the run.  

Ran 15.23 miles at an overall 7:10 pace today. I was going to run longer but I needed to practice taking gels and water  because I didn't take anything with me and I got started late.  I think it's better to practice with the water and gels on a long run so your stomach can get used to it.  I ran a variation of hills/flat not an easy route.  I wanted to run the Pocatello Marathon course but I got up too late and wouldn't have had enough time.  Maybe tomorrow I will do a long run up there.

Splits

8:21, 7:42, 7:46, 7:00, 7:01, 7:09, 6:45, 6:5, 7:05, 7:11, 7:16, 7:10 6:42, 6:43  (uphill/downhill/flat )

Long Run 21.27 miles at 7:22 pace in 2:36:33.  Very windy and cold and I was soaked running the course.  But I made it through to Century School.  I was soaked and it was slow it seemed to get to the finished destination.  My wife picked me up and I was glad to get in the warm van.  Not a bad run for doing 15 miles the day before.  I believe the level of fitness is back now it's just smoothing out my stride to get speed.