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

Did a 13..24 mile bike ride on my bike with an avg speed of 19mph.  It was a lot of fun.  The new bike is a great fitness toy.  I'm going to count this as 3.5 miles.  This wasn't because most of the ride was in a nasty head wind.

Nice morning with the temperature at 63 degrees I ran an easy run of 11.21 miles in 1:18.  Half of the run was in a nasty headwind and the other half in a nice tailwind.  Not sure how the day is going to go if I can get another run in or not.  I have a busy schedule today and will see how things go.

(Mizuno Precision -  471 miles)

Evening:

 I ran after work tonight and the temperature was only 82 degrees so that wasn't to bad for us Idahoian's.  I ran 5.12 miles at an overall 6:41 pace in 34.14  last three miles I picked the pace up (6:19, 5:56, 6:28).

(Avia Lites Pair #3 - 546 miles)

I go 8 hours of sleep last night but I still woke up sort of tired.  I did a lot of activities yesterday: running in the morning, and riding my bike to work.  Riding my bike and  doing sit-ups and push-ups at lunch.. Running after work, and riding my bike home  Then I had to help move furniture that my wife purchased for the daycare.  We put it in my truck hauled it over to the daycare facility and put it in place.  Then before bed I did 400 sit-ups and 100 push-ups, so I can now see why I woke up so tried. 

My legs were tired this morning so I ran by feel.  I did my Satterfield hill loop, and my legs didn't like going up hill this morning.  I really think I overtrained/exercised yesterday, because I remember going to bed with a headache and just dead.  Anyway,  I ran up the hill with a strong headwind so there was know easy thing about this run this morning.  Just when I thought I was going to have an easy run, but the easy run was hard and I wasn't really motivated.  I did get in some better splits later in the run.. I ran 11.21 miles at an overall 7:11 pace in 1:20, and I felt really tired after the run.

Then I rode my bike to work.  I will hopefully get in another run before my daughter's Fastpitch playoff game tonight. 

(Asics Trainers 13  - 187.7  Miles)

 Lunch:

I had the opportunity to run on my lunch hour today, because my wife didn't need me to cover the hour at the daycare facility durning my  lunch.  Their count for kids was at a low ratio so the staff person I cover could go without me being there.   The state and city is really strict on this policy and our daycare doesn't abuse it whatsoever.  But there are so many that run above the ratio and limited staff that get away with it.

 I ran 9.25 miles at an overall 6:50 pace in 1:02 and what was great is I ran two miles to the last to two miles of the Pocatello Marathon course and then two miles on the Pocatello Marathon course.  I love the last 6 miles of the Pocatello marathon course.  If you run it right it's a good and fast experience.  The last 4 miles I picked it up a bit  (6:33, 6:23, 6:09, and 6:35).  The temperature was 85 degrees but cloudy.

 (Avia Lites pair #3   - 555 miles)

Ran 10.22 miles at an overall 6:43 pace in 1:08.  I was in a hurry this morning because I got up late and had an early meeting.  This meeting is earlier than I usually come in to work.  I did get 7 hours of sleep which felt so good.  Did the Olympus Rd hill loop.  This road is right before the turn off to Satterfield Rd.  The Olympus Rd  is a shorter hill than Satterfield Rd  but it's a little steep.  We got quite a bit of rain last night, and we really needed it.

After I did a few warm-up miles I did some faster miles, but not too fast.  I was trying to get home to get ready for work  (6:32, 6:13, 6:11, 6:38, 6:37, 6:42, 6:09).  Then I rode my bike to work.

(Sacony Grid Triigon 4  - 599 miles)  Probably about time to retire these wonderful shoes.

Lunch:

Was able to run on my lunch hour again today, wasn't needed to fill in at the daycare.  The temperature was 85 degrees but with the humidity at 29%.   I ran 8.6 miles at an overall 7:05 pace in exactly 1:00.  I was just running by time today.  I wanted to get an hour of running in.  It's nice to get the second run done at lunch, because I don't have to rush after work to do the second run. 

On my break earlier today I did 200 sit-ups and 100 push-ups.  I will also ride my bike home from work.

(Avia Lites Pair # 3  -  563.5 miles)  Getting close to retire these shoes too.

 Had to run to Walgreens to get my Wife's bike out of the trunk of the car.  It was only .4 away.   I jogged at a 7:46 pace... I wanted to see how far away it was with my garmin.  We had Armadillo Tires put on and a tune-up done on her brand new bike.  The tune-up is free and you have 30 days to use it from the time you purchase a bike.

Didn't get much sleep last night, because I was frustrated at my daughter's fastpitch softball game.  They won, but the frustration is for other reasons not letting the girls have a chance at playing other positions.  They did win the game and moved to 13 -0 and play the championship game tonight.

6 hours of sleep and I an 11.2 miles at an overall 7:30 pace in 1:24.   I  wanted to keep the run slow, and easy.  I haven't done any runs lately at a slow 7:30 pace.  My left IT band is a little sore this morning probably due to all the miles this week in a short span.

(Mizuno Precision 8 -   482.7 miles)

Lunch:

Ran 5.72 miles at an overall 7 minute pace in 40:08 Minutes.  Did some faster miles at the end to bring the pace down (6:34, 6:23, 6:46).  Nothing amazing about this run.  The temperature was 86 degrees.  My legs are a little sore.  Probably do to the bike riding and number of miles so far this week.

I ran 10.22 miles at an overall 7:06 pace in 1:12.  Did the last two miles faster at 6:58, 6:22.  But my plan was just to run nice and easy.  I'm not sure how many miles I will run on the Pocatello Marathon course tomorrow.  Probably 18 to 20 miles.  It was a little cooler this morning at 54 degrees which was perfect weather to run.  I could have stay out there all day in that weather.  I  only got 6 1/2 hours of sleep last night, because my daughter had a ice cream party after losing their game last night.

It's frustrating when coaches don't make a team a team, but just show  special treatment to a few players and then they cause the team to lose the game.  You can tell I'm upset, but it's just a game.

 First off if anyone as commented to my blog the last couple of days I didn't receive your emails, because of mail filter changes I've done to my account.  That's why I haven't commented.   I guess I could go back and look at the blog comments (that takes to much time :-).  Anyway, my email configuration is now setup again and I should receive emails from your comments.

Long run today on the Pocatello marathon course.  I was tired and I wanted to get more than what sleep I got last night which was 6 1/2 hours.  But my body woke up by mile four in the run.   My goal in this run was to run the last 4 miles at a faster pace than the previous miles, sort of a tinman run.  I didn't want to run any in the 5 minute range, just a nice easy pace today.  I started running at 6:15am and the temperature was 50 degrees at 5600 elevation.

 22.1 miles  at an overall  6:31 pace 2:23:51.

6:46  (Heading down the hill)

6;40

6:29

6:34

6:24 (Felt like I woke up, and wasn't yawning anymore)

6:24

6:37 (Still heading down the hill really not changing anything in pace)

6:44

6:34

6;24

6:25

6:21 (The last of the downhill and I started entering Inkom)

6:50 (Felt good on this flat mile, not sure why I dropped my pace, but I didn't really care)

6:21

6:38

6:39

6:41

6:18 (start picking it up and I felt ok)

6:15 (hitting the hills now and I felt good, little tightness in the quad)

6:17 (still rolling along on the hills)

6:03 (Hitting the big hill giving a good effort up century hill)

6:42 (cool down)

( Saucony Tangent 3  -  208 miles)