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

I ran with Barry this morning and we took it easy.  Barry is just getting over from being sick for three days.  Good return recovery run of 5.11 miles.

Happy Father's Day to all the Dads.  Enjoy the day with your kids and God Bless You.

This morning it was a little chilly in a singlet and shorts at 41 degrees.  I ran up Pocatello Creek road until 5 miles from my house on Mckinley Ave.  Then I turned around and ran back.  Going back down is about a 4 mile downhill to my house but not a steep downhill just a slight downhill that you really don't notice.  There's no sudden drops or anything.  I decided to run this faster, one because I'm running the Bone Relay this week and my leg goes up 1200ft.  I know downhill will help your uphill running with a good stride turn over.  Two,  I got up late and needed to hurry to get to work.  Three, the most important reason I was actually motivated to do so.  Miles back (6:05, 5:57, 5:47, 5:47, 6:32)  totals 10.34 miles at an overall 6:45 pace in 1:09.

It was 37 degrees this morning when I started running, but I still wore shorts, but with a long sleeve shirt and gloves which I always wear no matter what (Yes Sam I'm a whip :-) ).  I like wearing gloves to wipe the sweat off the forehead.

I only got 5 hours of sleep last night because I stayed up till 1am working on a system to get ready to add security patches tonight.

Ran 11.12 miles at an overall 7:00 pace in 1:17.  Did the last two miles faster (6:25, 6:19) 

I worked last night from 10pm to 1pm installing and updating systems so when I got up this morning I felt it.  Plus were I fell off the ladder on the weekend, my back started hurting in the last mile of the run yesterday.  It's been hurting ever since, but not really too much when I run.

I ran 14.22 miles at an overall 7:04 in 1:40.  I ran around Red Hill twice to get some good hill work to prepare for Saturday's 1200ft 5 mile climb.  I fell in the run and cut my hands all up, but I won't get into that.  I did run a couple of miles in the 6:3ish range on a gorgeous 51 degree morning.

Evening:

Back still sore from my Friday night ladder fall.  Was going to run tonight but decided against it.
 

Very nice morning over 50 degrees and sunny.  My back was still bothering me when I got up, and I felt it for the first mile then I was okay.   But it bothers me the must when I bend down or get up.  Climbing 1200ft in 5 miles Saturday for the relay might be interesting on my back.

 This morning I did 12.21 miles at an easy 7:14 pace in 1:28.  My body was tired and my legs were dead half of the run.  I did do two miles under 7 minutes.  Tomorrow I won't do as many, and try to keep my legs fresh for my leg in the relay.
 

Ran an easy 7.34 miles at an overall 7.24 pace in 54.17 minutes this morning.  Ran done Garrett Way and Yellowstone and looped back home. Wind was terrible for the first 4 miles.

Did the Bone and Back relay leg 2. today for a team that needed a runner and that I didn't really know.  I had a friend that was associated with the team, but that was all I knew.  This leg went up 1,200ft and I was little nervous going in.  I was up till midnight that night, because a couple was driving in from Billings Montana to pick up our 15 passenger van that they purchased from us.  I thought I would be too tired for the event.  I had to be up at 5am, because the race was in Idaho Falls and it started at 7:30am.  My plan was to run my leg and hand off to leg 3.  Then run back the other way 10 miles to the start.  I wanted to do a five mile tempo on the downhill part after climbing to see what my legs could do after a climb.

We got to the start and to my surprise Jeff Shadley came up to me and conserved with me for a bit.  He gave me a very good description of the leg I was running.  Jeff,  it was perfect and my strategy worked well with your wonderful description.  The leg was easy and I was way to conservative. 

There was a nice headwind at the start so for the first mile I took it easy since this was just for fun.  I really wasn't into this race to compete but just to give the team a boost and maybe pickup a few positions in my leg.  I didn't know any teams or who was considered the best team.  Like I said I was into it for fun.

First mile went up 236ft and I did it at a 8:14.  I really didn't get a chance to warm-up.

Mile 2; (7:45) 164ft gain.  Still being conservative.  I did start passing runners on this mile.  Temperatures were not that bad but the wind was still a bit nasty.

Mile 3: (7:32) 245ft gain.  Passing more runners and was feeling really good.  Not really knowing the course I didn't open up my pace and I wish I would have.

Mile 4: (7:51) 320ft gain.  Felt good should have pushed harder but I was enjoying the run.  I probably passed 10 runners on this mile.  Two or three runners were walking.

Mile 5: (7:14) 307ft gain.  Thought I would push harder the last mile and passed probably 10 more runners.   My legs felt great when I crested the hill.  Only wishing I won't have been so conservative.

I believe I probably passed over 20 runners in my leg.

 After handing off the baton I headed back down and did a 5 mile tempo (5:41, 5:27, 5:36, 5:44, 5;39)  Then a five mile cool down to the start (6:06, 6:34, 6:50, 6:58, 7:09)

Then we spend the rest of the day looking for a RV trailer in Idaho Falls and Shelly.  If anyone knows of RV trailers around $8,000 in Idaho or Utah let me know this week.  Were looking for something around a 19ft to 21ft RV trailer.