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

The dog was peppy this morning so we ran 7.12 miles.  He was more motivated to run than me.  I'm a little sore in areas.  I have a full body massage scheduled on June 3rd, and that should help.

The pace was 7:25 in 54 minutes.

I got up real late today and because of that I ran in the rain, which if I would have got up when planned ( 1 hour earlier) I would have just caught the tail-end of the rain.  I ran over the Yellowstone overpass back and forth 10 times sort of simulating hill repeats.  I didn't sprint up them I was just trying to get the legs used to running uphill than right back downhill.  Then I ran to faster miles (flat) at the end of the run  (6:26, 6:08).

Totals: 10.2 miles at an overall 7:07 pace in 1:19.

Eveining:

Did a 100m sprint.

Rained all night last night, but not on the run this morning. The temperature was 50 degrees with a decent wind that I ran into most of the way. It felt nice and cool. Great day to run when it feels this way.

I was up past midnight working on my father-in-laws router setup that got corrupted. They bought one of the small Acer web surfer notebooks for their house, but the wireless wasn't working because the router settings were corrupted. I reset the device and reconfigured everything.

The run was sluggish and I was just flat out tired. Not the best of runs. 12.21 miles at an overall 7:12 pace in 1:28. I need to start cutting the miles back this week because I don't feel fresh.

I might not be able to run the Provo marathon next week because of a work conflict now. I will know more this afternoon. We might have to update firmware on some critical system on that weekend (20 systems; Oracle/Registration systems). Very high priority, and my job has to come first before a meaningless marathon.

Evening:

Did a 100 meter sprint again this evening just for the fun of it.  I still haven't heard about the scheduling for our firmware upgrade date.  

It's our 15th Anniversary for the wife and I today.  It's been good years.

Run in the ran and wind a bit this morning.  It was a little on the cold side but not bad.  Very tired went to bed at 1am dealing with some DEFISTATING news that's awful.  It's really has shook me up.

Ran sort of a three mile tempo  (6:08, 5:33, 6:10) .  Totals 10.4 miles at an overall 6:50 pace in 1:10.  

Good news I can run the Provo Marathon now.  The firmware upgrades will happen at a later date. But the news I heard last night it's really meaningless to me right now.  In fact it doesn't even sound exciting or fun right now.  

Lunch:

I ran .3  miles in parking lots and stores to get an Anniversary present for my wife and roses which I brought to her work.

I had a great full body massage last night and I woke up refreshed, but my muscle were tired.

I took the first few miles easy then lowered below a 7 minute pace.  The last two miles I did 10 x 100m strides.  Splits for last two miles (6:17, 6:03).

 11.3 miles at an overall 7:05 pace in 1:19.

Ran 8.34 miles at an overall 7:13 pace in 1 hour.  I ran up to Satterfield Rd. and crest the top of the hill then ran back down.  I took the downhill miles easy (6:32, 6:22,  (flat to home for last mile), 6:42).  I'm running a 10k tomorrow as part of a 13 mile run, but I will not push the 10k I'll just have fun.  Both my girls are running the 5k and I might be able to caught my youngest and finish off the run with her.  It will be fun to see how well they do.

The 10k race this year was in nasty weather with a headwind and raining the whole way.  My plan was to take it easy since my main goal is next weeks marathon.

Compared to last year I really took it easy and was conservative but I did put in a few faster miles.

Miles	Type	Last Year	This Year	Comment
Mile 1	(downhill for .4 than uphill)	6:28	6:41	Just taking it easy watching the leaders just gap me.
Mile 2	(uphill then rolling)	6:16	6:38	Not really pushing it.  Wind still blowing.  Letting the leaders get way ahead.
Mile 3	(downhill)	5:31	5:33	Okay time to pick it up.
Mile 4	(Flat)	5:28	5:30	Passed two runners now in third and gaining.
Mile 5	(Mostly Uphill)	5:57	6:14	Still gaining with the wind pushing hard.  But I back off a bit.
Mile 6	(uphill)	6:14	6:29	I did want to push the uphill even though I was gaining on the leaders.  Very hard for me to not want to try and pass.

I really didn't push like I could have which is smart so that next week I won't feel drained. Bill Mandler had an excellent run and I chatted with him a bit on the first miles. On the way home Bill and I ran close to 3 miles together and than we split. Bill's a great friend and awesome runner. I ran a total of 6.3 miles on the way home from the race at an easy pace. I did win an asics fuel belt in the race raffle and I gave it to my daughter in exchange for a 32oz bottle of Hammer Gel.

My time last year would have won the race.