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

I debated on running today with the dog, but I decided a rest day was good.  But I did do quite a bit of work around the house.  I cleaned the rain gutters, and some of the metal trim over our port was loose so I fixed that.  I loaded and unloaded wood in/out of my truck to use for our outdoor fireplace. 

 I still did my standard sit-ups and push-ups for the night which is something I do every night regardless if I run or not. 

This morning was very nice.. I think were over the cold weather now in the mornings I hope. I had a meeting this morning and got up late so I didn't run my standard 10 miler. I felt so fatigue that my run really showed it. I ran 9.3 miles at overall 7:08 pace in 1:06, and I didn't have any snap or speed in my legs at all. I felt just tired and dead the whole run. I did do the last mile in 6:39 and started to awake up.

My wife and I will be married 14 years tomorrow so that's exciting. But the problem is we have no time to celebrate it this weekend or the next. The only time we will have is the dates of WBR (that weekend) so I'm going to really have to figure out what's best here.

Lunch:

I ran on my lunch hour today from my house over the Quinn St. overpass then around the Mall and down poleline St.  I ran 5.3 miles at an overall 6:42 pace in 35.42 minutes.  My legs felt great this afternoon.  Picked it up the last two miles on the flat course (6:46, 5:53).

Avia Lites #2 (505 miles)  These are one of the best shoes I've ever had.  I have four pairs of them and all of them are in the 500 mile range. 

This morning was cloudy and windy, but it was 52 degrees at 6:50am when I started running. I did get 7 hours of sleep last night so my legs, body were a little tired. I wore my Fastrunningblog/St George runner center T-Shirt to advertise the site. I knew there would be a lot of runner's running down Satterfield St hill, but I'm the only idiot running up it. At least they would see my shirt and I've already talked to a few before about joining the site.

This morning the first couple of miles I ran whatever my legs felt like doing (7:33, 7:10). Then I started up Pocatello Creek Rd with a couple more easy miles (7:21, 7:22). Then I ran up Satterfield St. (7:48) this hill does make your quads burn when you hit the top. Then the flat portion of Satterfield St I ran splits of (6:49, 6:45). Now was the downhill portion for two miles and I decided to pick it up a bit but not too much (6:17, 6:11). I wanted to squeeze a couple more faster miles after I reached the bottom and turned on Hiline Rd. But I hit the wind, and my knee was bothering a bit, and it felt like I ran out of Glycogen. I didn't eat the best dinner last night and it really wasn't high in carbs. With all this going on the next two miles I took it easy, because my legs felt dead, and the other issues (6:46, 7:15). Then the last mile back home I mentally challenged myself and wanted to run this somewhere in the 5 minute range even though I was feeling like crap. I was trying to play a trick on the nervous system by thinking positive and getting through the last mile. It worked ! I ran the last mile in 5:53 on a flat portion so it wasn't aided, and I was glad to be done today. Totals: 12.1 miles at an overall 6:56 pace in 1:26.

I don't think I can get a second run in because of the busy day. Today is my anniversary, my wife and I have been married for 14 years. What a great women see is for putting up with me and my running. I'm a challenge to put up with that long. :-)

(Asics Trainers 13 - 75 miles)

Evening:

I ran 2.1 miles at an overall 7:15 pace in 15:07 from my office.  I had to cut the run short, because it was pouring as hard as it could so I just ran back to my truck outside my office.  Splits (7:19, 6:49).   Nothing like a little shower.

 (Avia Lites #4 - 580 miles)

This morning I got up at 5:20am to go help and move our daycare equipment around at our new facility, because the owner was going to have the floors stripped and waxed. When we got down there the equipment was already moved around in the facility, and that was a bummer. I wouldn't have had to get up so early which I didn't sleep good, and I felt like a walking zombie getting ready to run.

This morning was very cold, windy and rained the whole time on the run. The temperature was 39 degrees, but I wore shorts anyway. The first few miles I felt dead running up towards Olympus Drive which is a half mile short from turning on Satterfield St. I ran slow (8:00, 7:42, 7:35, 7:35,7:28) Then I warm-up a bit and hit some faster miles (6:55, 6:59, 7:11,7:09,7:08). I wanted to pickup the last two miles on the way home, because it was cold and I was ready to be home to take a nice hot shower (6:49, 5:57).

(Mizuno Precisions 8 - 374 miles)

Lunch:

No run I was on with Oracle support way past when I usually go to lunch and I was too hungry to go on a run. I plan on running the Hear and Sole course tonight right after work that I was going to do on my lunch hour. This is a 10k local race that I'm going to run next week (June 14th). This is a very tough course where 3 miles of it are uphill. I won it two years ago (I didn't run it last year), and I came from behind to do so, and won by over a minute. This year there's suppose to be some ISU college guys running it so all probably try to hang with them.

Evening:

After work I ran the Heart and Sole course as a practice run for next weeks 10k. The course is pretty difficult and somewhat challenging, well any race is challenging.

Mile 1: 6:49 - first .3 is all downhill than the rest of the mile is uphill. I took it easy on the downhill and then push somewhat about 70% effort on the uphill.

Mile 2: 6:27 - this mile is rolling hills and I just took it nice and easy and pushed at time in the mile. I didn't want to kill myself because I was running in a 15mph wind. The strategy for this course I think is to be conservative the first two miles.

Mile 3: 5:48 - partly up hill and downhill and I really pushed the downhill portion.

Mile 4: 5:51 - flat and I pushed this mile in the wind, and the effort felt harder than it should have.

Mile 5: 6:20 - all uphill and I pushed it pretty hard.

Mile 6: 6:57 - all uphill and I cut my pace a bit because I felt my effort was trying too hard and I didn't want to wear myself out. The course I think is going to be .2 short if I started at the correct start line. But I did push it out to 6.2, but not running very hard the last .2 to finish at a 39:20.

Then I finished with a cold down mile to total 7.61 at an overall 6:20 pace in 48.14 minutes.

 I don't feel fast at all and it's obvious with my times and lack of speed work.  I've focused on the marathon so long that I haven't done a lot of speed work.  With the WBR coming up I'm not going to do that well.  I'll just enjoy it and relax on the runs.

(Saucony Tangent 3 -  48 miles)

Over 7 hours of sleep last night but it wasn't solid sleep. I toss and turned a lot thinking about things at work.

This morning was cold at 39 degrees with the wind blowing 20mph, but I still wore shorts. I put on a singlet and a long sleeve shirt with thin gloves. My hands were still cool and I had to blow on them quite frequently to keep them warm (come on the is JUNE!). I took the run nice and easy running 11.2 miles at an overall 7:07 pace in 1:20. Not sure if I'll have time to get another run in because of the busy day, but I might be able to get 3 more miles in.

Lunch

Ran 4.3 miles at an overall 6:55 pace in 29:13 in a heavy wind. I didn't push too hard just an easy run. The turn over on my legs lately have seemed to be a lot better in the second run which is odd. Because before it used to be the first run of the day where I felt my legs were fresh and running well. Actually I'm not running well at all by my standards. My knee is still bothering me after runs. I haven't mentioned it because everyone is probably tired of me complaining. I know I am.

I got about 8 hours of sleep last night, but had to get up three times to use the bathroom in the middle of the night. I really hate that because it really interrupts your sleep. The weather was awful when I got up it was raining hard and the wind was blowing, but the temperature wasn't too bad at 48 degrees (of course you have to add the 20mph wind factor).

I wanted to do my long run today, because tomorrow would be too busy, so I got my tights on and my windproof and rain resistant jacket, gloves and hat and headed out the door. The wind and rain was terrible and I didn't think I was going to make it 5 miles, but I mentally kept thinking positive with the wind and rain hitting me in the face.

I took a gel at mile 8 and a drink of water that I had on my fuel belt. Then at mile 11 I wanted to take another drink, and realized that both of the 8oz bottles snapped off my Amphipod. At the turn around point at mile 12 I went and back-tracked the last 4 miles to see if I could find the bottles. At mile 15 no sign of the bottles so I stopped by a rain gutter that was pouring out water and took a drink. I know that sounds sick but I wanted to take a few sports beans, but not without water. I did find one of my water bottles when I hit mile 16 so least I only lost one and I can order another on off the internet. At mile 19 I decided to do this one a little faster and finished the mile at 6:48. Then the last .43 on the 20th mile I ran between a 5:35 to 5:50 pace.

I was soaked when I got home with the constant rain for the whole run. My shoes and socks were soaked and smelly. I took a nice hot shower and that felt so good.

Totals 20.43 miles at an overall 7:07 pace in 2:25.

(Saucony Tangent 3  -  68 Miles) 

The sun was out this morning but very windy and cold and the temperature was 35 degrees. The wind was blowing up to 30mph. I did wear shorts, and two long sleeve shirts with gloves and was fine. I couldn't really get any decent speed going because of the wind, so it was just a easy run of 8.2 miles at an overall 7:05 pace in 58:18 minutes. I did do the last mile at 6:34 so not a bad way to end the run. I couldn't get anymore mileage in today because my daughter has a soccer game and I got up late, because I had a system conversion last night that took till 1am so I was really beat.

I'm glad I at least was over 90 miles this week so that's good.

(Mizuno Precisions 8 - 382 miles)

 Rest of the day we were getting my wife's daycare facility ready to open next Tuesday.  We did a lot of work.  I had to fix  six of the computers that she has for the kids to use for learning software that's on them.  Lately my focus really isn't on running, but on our Daycare because it's a big change for my wife.  WBR I'm not really excited for because of all my focus is on my wife's business and very important projects at work.  But I'll always do my best when it comes down to it.  I'm a competitor.