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

No running.  I got over 8 hours of sleep which was nice.  After the family got up my wife and I packed more of her daycare equipment into the bed of my truck so after church we could deliver it to our daycare facility and set more equipment up.  I helped put up an inside loft for the kids in one of the three daycare rooms, and an Airplane Teeter Totter (here's a picture).

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Then we went to a Chinese Buffet.  My daughter got to pick the place, because I told her if she scored a goal on Saturday that she could pick where we would go out to eat on Sunday.   Well she scored a goal and she loves Chinese food. I ate more than I should have, but thats okay if you do it once in a while.  I love Chinese food... this weekend I didn't really eat the best.

Then we went back to the daycare facility and worked till 10pm and I'm beat.  I just set in our hot  tub and I'm off to bed.  My knee is a little sore when I bend it so it's still not a 100%.  I'm really struggling if I should do WBR or not.

Over 8 hours of sleep last night after a long weekend full of physical labor and running. I was still tired and didn't even want to run at all. But I did, and I was flat, flat flat flat. and tired, plus I vomited my Chinese food before bed last night so I might just have been weak. But really lately I haven't been looking forward to running in the mornings it's more like it's becoming a chore. I don't know if I need a break or what. I try to stay motivated and want to go to the track and do speed work yet my body and legs just feel sore and I just don't do it, but I know I need to. Right now I just feel slow and off and think I need to break down and get a massage. Will see how this weekend 10k race goes. Anyway enough whining, but I had to use something as a sounding board to get my feelings out.

I ran 12.3 miles at an overall 7:04 pace in 1:27 this morning. The first three miles were a gradual uphill to Satterfield St. and I was slow ( 8:00, 7:39, 8:00). I did get faster as the run went on when I did my uphill and downhill 200m hill repeats (7:13, 6:59, 650, 6:43,) now were just talking about a 3% to 4% incline nothing that real difficult at all. Last few mile splits (6:29, 6:44, 6:44,6:42,6:46). Right now I don't have a training strategy and I'm just running on how I feel each day, and that's usually been a tired feeling

(Saucony Grid Trigon 4 - 525 miles)

After work:

I ran 4.3 miles at an overall 7:15 pace in 31:22 minutes from my office around our campus. My legs were still tired and really didn't have any juice like they usually do in the evening. I think that a definite sign of fatigue. Oh well at least I put in some more miles. I did do the last one in 6:40. Now time to go work at the daycare.....

(Avia Lites 4 - 588 miles)

I got 8 hours of sleep last night and I was completely dead and weak after getting done with my wife's Daycare facility setup last night. Finally, opening day today! No more double shifts of running over there after work to get things setup, or taking up the whole weekend to get things ready. I'm happy for my wife, and the hard work we put in. It really does show, and it was well worth it.

Hey! do I need to talk about running. I guess this is a running blog. Last night I planned on either doing a tempo run on the 10k race course I'm running Saturday or doing some 8 x 400's on the track. Well, I didn't do either one of those for three reasons: 1. The wind was blowing up to 30 mph. 2. It was raining and the track would have not been a good idea in those conditions, but it wasn't really cold. 3. My legs were dead, and I bumped my knee last night while moving Daycare equipment (the one that's been bothering me after my runs). I did run 11.5 miles at an overall 7:07 pace in 1:22, and I just ran by feeling. My knee hurt more than it has in any run for sometime this morning. It's even aching right now. I did run the last mile in 6:12, because I was mad and determined to at least get one fast mile.

Tomorrow I will try and run the course if I can get up at a decent time to drive up there and run it before work. Then head down to the University and take a shower there at the gym and then go to work from there. I'm done probably running anymore today.

Here's my plan for the rest of the week to get ready for Saturday's race (please provide input) My problem is I haven't ran a lot of short competitive races so I'm trying to work on the strategy leading up to the week.

Wednesday 8 miles: 6 on race course at 20k pace.
Thursday 8 miles easy run
Friday: rest
Saturday: 10k race ( I would at least like to run 16 miles that day, so I'll run more after the race). If my knee is hurting I will just treat this as a training run and call off the wheels in the race.

(Asics DS Trainers 13 -  97.8 miles)

Lunch

I did 500 sit-ups and 200 push-ups. My knee is still real sore from this morning run. I'll have to see if I can ice it while I'm sitting at work.

Evening

More sit-ups and push-ups.

I got another 8 hours of sleep last night and the energy seems to be coming back into my body not quite yet, but it's getting there. Knee is still bothering me even on the run today, but I don't believe it's affecting my speed at all.

I ran the 10k race course today that I will run on Saturday to get my legs under it again. The weather was awful at the start it was 25 degrees with a 15-20 mph SW wind. I took the first couple of miles easier than last week, but with the wind I wasn't willing to burn myself out, and I wasn't looking to run at a 10k pace. I started with the first two miles (7:05, 6:42 slower than last Wednesday) then I hit the downhill and ran (5:44) then the flat course mile ( Mile 4: 5:39). Mile 5 is all uphill and I felt pretty good and ran it in (6:15), but I did turn West and the west wind helped push me with a good tail wind. Mile 6: I slowed down and just relaxed (7:05). Then I ran 4 additional miles up and down the hill course. At times my knee would throb, and almost felt like the tendons/muscles were moving around. I don't know it's hard to explain.

Totals 10.3 miles at an overall 6:40 pace in 1:08.

Just wanted to share a scripture I read tonight in my reading 2 Corinthians¹³ But we continue to preach because we have the same kind of faith the psalmist had when he said, “I believed in God, so I spoke.

If we believe in something then we need to do it and be bold and pursue it.

(mizuno Idaten - 112 miles)

I got over 7 hours of sleep last night so this week has been really good as far as sleep goes. The temperature was 43 degrees and partly cloudy, but still windy.

I did 12 x 100m strides with 100m internal in-between. Then I did one 200m towards the end of the run. I started this after about 8 miles of running, and my legs felt fresher than yesterday. I still have this bulging knee pain when I run, but anyway the last three mile splits 6:22, 6:08, 6:23. I ran 11.1 miles at an overall 6:55 pace in 1:17. I only wanted to do 10 miles today, but because of a train detour I had to run an extra mile to get back to my house. No big deal ...the trains do keep jobs in our community.

Tomorrow I'm only going to do 6 miles to be ready for the race Saturday if I still decide to do it or not. I'm debating to hold off and not risk anything, but I would like to run a 10k race.

(Saucony Tangent 3 - 79 miles)

Lunch

I did sit-ups and push-ups,  mowed my grandpa's lawn, and dropped my lawn mower off at the shop and  I did this all in an hour.

 For the last two weeks almost I've done sit-ups and push-ups three times a day.  I really think it's helping my core development, and will help in the later stages of  a marathon.
 

Sunny morning at 39 degrees, but it felt real warm at 6:30am. I could have wore a singlet out today, but I didn't. I got over 7 hours of sleep last night. I did an easy run today up Satterfield hill and back down a total of 8.02 miles at an overall 7:18 pace in 58:41 minutes. I wasn't going to go up any hills today to keep my legs real fresh for the 10k tomorrow, but I didn't care about that and went up the hill anyway. I rather have the mileage and fitness than worry about being fresh for a race... sorry bad attitude today. My knee is still bothering me so will see how the race goes tomorrow.

(Mizuno Precision 8 - 390 miles)   

Second overall, Seth track team mate from Utah State was first overall with a at 34:ish something. The course was short it was 6.05 miles. 

Man! I thought maybe I had you all convinced I could run that fast. Sorry about the race distance error. I only had literally one minute to enter it in. I'll get the race report in when I have more time. But I did feel happy with my performance. I'll but in the mile splits real fast. (Were headed out of town to celebrate our anniversary that was two weeks ago)...

mile 1: 6:28 - .4 downhill and the rest uphill. I took it conservative

mile 2: 6:16 - mainly uphill and then rolling hills. At this point I was running with the Utah State track guy.

mile 3: 5:31 - .2 uphill and then the rest downhill. I felt I should have pushed harder here.

mile 4: 5:28 - completely flat mile and the Utah State track guy (Lopez) was just pulling away like crazy. I knew the uphill was coming so I didn't want to go too much with him.

mile 5: 5:57 - .5 flat and .5 uphill and I really felt good.

mile 6: 6:14 - All uphill and this is what I'm most proud of how well I ran this uphill. I feel my weakest link is uphill. I exactly gained a little on the Utah State track guy.

Ran 1.5 mile warm-up and 9 miles after including the last mile at 6:07, because I just felt so good.  I ran 3 miles of the cool-down with Chio Lopez (Utah State track guy), and I was trying to persuade him to get on the blog, and he said that Seth has already talked to him about it.  I also mentioned the site to several other runners as well.

I did end up passing a Highland XC runner on the 3 mile to have sole position of  second place.  He was undefeated in the 800m event all this year.  He said when we hit the rollings in the second mile that just killed him.