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

I ran 4.4 with the dog at a 7:30 pace this morning.  Then I dropped him back home and finished the run as a 3/1 (7:07, 6:55, 6:46, 6:36, 6:14).  I didn't push too hard because I want to do 400's tomorrow, and still being only a little over two weeks from my last marathon an easy run is a good choice for today.  

 
I kind of have soreness near my groin or inner thigh, which would be the adductor muscles.  I think it started bothering me a week after the last marathon.  I can feel the soreness when I run and a little after each run, and not sure what to do since I've never had this soreness before.  I thought maybe massage therapy would be a good idea?  It doesn't affect my running in anyway, but I can just feel the soreness when I run.

12.3 miles overall pace 6:34,  in 1:19 (I didn't stop the whole time, even though it was a funny 3 different types of runs into one). 

Today I did a warm-up with the dog for 4.3 miles around a 7:19 pace. Then I ran to the track and did 9 x 400's with 200's jog in between each one.

The times are not very good, but I didn't really push as hard as I could have. Sometimes running these by myself is hard, because you don't stay focused. I haven't done any 400's for probably 5 weeks so I was just shooting around the 1:20 to 1:25 mark. I really should have tried to press harder instead of being lazy.

1. 1:19, 2.1:23 , 3. 1:26, 4. 1:18, 5. 1:23, 6.1:23, 7. 1:26, 8. 1:25, 9. 1:20

One thing I noticed is the effort felt harder than it should have been, but I guess not doing these for sometime will make it seem more of an effort. I did run some tempo miles after this (6:08, 6:23, 6:17, 6:05) and a cool down 6:35. I didn't have a goal for the tempo miles I really was just floating along. I will do another tempo run Thursday. 

The Pocatello Marathon is 11 weeks away, and my wife and 11 year old daughter are going to run the 10k in this event, while my other daughter (8 years old ) is going to run the 5k. I'm going to start to train with my 8 year old in the evenings, and my 11 year old is going to train with my wife. It should be very exciting.

This morning I ran 6 miles with the dog at an easy pace 7:20, then I did three on my own around a 6:50 pace. I wanted to beat the 7 mile guy for the last three. The run wasn't too bad most of it I did on the highway. I almost thought about doing the last three miles as a mini tempo, but I changed my mind. I still have a little bit of soreness around my inner left thigh. I'm hoping that will go away. My dog freaked out when we ran past a horse. I think it's the first time he's ever seen one. I had to get control of him and focus him back on the road, but I think he waited the horse for breakfast.

Lunch: 90 degrees outside, but I didn't feel real hot. I ran to Brady Hot Tub place on my lunch hour, because I needed to see if they had some filter covers for our Hot Tub. 2.64 miles 6:52 pace (7:02, 6:48,). I was in the store for 5 minutes then ran back to work but I made the run a little longer and I wanted to run a little faster, but at a comfortable pace. 3.24 miles at a 6:29 pace (6:26, 6:31, and 6:28).

I might have to run some tonight to hit exactly 15 miles for the day.

I ran some tonight to reach todays goal of 15 miles.

Today I was doing a tempo run and it didn't go as well as I envisioned it to be. First off my legs were dead. I don't think I had enough glycogen stored in my body. I didn't eat very good yesterday. Last night for dinner at 8pm we had homemade hamburgers and baked french fries, not the best meal, but we got home so late from fast pitch softball that this was the easiest thing to cook. Also I never really handle eating dinner so late, because the next day I never feel that great when running. I don't like to eat dinner late, besides it's not real healthy for you.

Anyway I just really didn't feel the tempo run it was hard and it was my own fault for not preparing better. I thing my body was just fatigued from yesterday. Also the wind was very strong so this didn't help at all.

Tempo 6 miles

1. 6:46 (uphill 200ft)
2. 6:13 (should have been more effort, I was already tired)
3. 5:44 ( downhill still felt real hard)
4 5:47 (flat gradual uphill, I was surprised this felt like the best mile)
5: 6:14 (felt dead)
6. 6:46 (felt real dead the run should be over)

Total for the whole run 10.4 miles at a 6:32 pace in 1:08. My legs were dead after the run. I haven't felt like this for sometime. My tempo miles were not consistent just not a very good run.

 Lunch I ran 3 miles and they felt great vs. this morning.  I did these on the treadmill with no grade set. (6:40, 6:20, 6:30).  I also lifted weights and did some strength training on my Adductor muscle to maybe help heal the soreness ( not really much pain or soreness right now).
 

Nice easy run today.   I did 7 with the wonder dog and 3 .3 after.  10.35 miles at a slow 7:29 pace in 1:17.  I really didn't want to get up this morning but I was out the door by 6:50am.  I did the run on a very flat course no hills or downhill at all.  The route was actually around our main streets in Pocatello (Yellowstone st., Alameda st., Poleline st., and Cedar st.)  

Tomorrow I will do a long run again on the Pocatello Marathon course just like last week,  my plan is to really nail this course down.  I think I'm going to run the first 14 miles at a  6:50 to 7:20 pace than run the last 4 miles at a 6:30 pace.  My wife is a trooper because she has to come an d pick me up and then take me back to the top of the mountain (Crestview Rd.) to get my truck.  It's about a 10 to 15 minute drive from my house.

I have to work tonight at 9pm to put several security patches on our Solaris 10 and Linux Red Hat machines so I won't be able to get to bed until 11pm, and my plan is to be up by 5am.  Will see.

I ran the Pocatello Marathon course today for 18.5 miles taking it easy at a overall 7:04 pace.  I did run the first three faster (6:43, 6:39, 6:36) then I met up with a runner who was sticking around a 7:10 to 7 mile pace so I ran with him the next 10 miles which was great conversation.   This was going to be an aerobic run today, but I probably would have ran faster if I didn't meet up with someone so that was good.

He stopped running after 13 miles so I kept going.  At mile 15 I wanted to pick the last three miles up a bit (6:47, 6:31, 6 01).  Overall I felt good.   I feel  I so be able to average a 6:30 for the whole course.   Will see....

After I drove home from the marathon course (20 minutes later) I took the dog out for a run.  4.2 miles at a 7:17 pace.  Very good day of running even though it was hot.