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

I did pool laps today  over a half a mile.  I didn't count the laps after I did the half a mile but my total time swimming was 40 minutes.

Busy day making this blog entry so late.

I got 7 hours of sleep last night so I felt pretty much rested.  From Friday to Sunday my wife and I spend probably two hours at home and the rest doing other things so it was a busy weekend of fun (using our ATV's) and church related things.  I found just enough time to get the lawn mowed.

This morning I ran 11.3 miles at an overall 7:03 pace in  1:19.  My legs felt real energized for the first Monday starting a week in a long time.  This week I have the Pocatello Sprint Trathlon and I feel I will do decent.  I will wear my singlet to promote the fastrunningblogs site and St. George running store.    The 5k run portion will be good to get some speed in on Saturday.  

This week I will cut the miles back probably to 70 miles.  I feel I need to taper good before the Poky Marathon.

(Mizuno Precision 8  -  510.5)

Last night I wasn't too tired going to bed, but I went to bed early and almost got 8 hours of sleep.  I felt really refreshed this morning and did my Satterfield hill loop.  I ran 13.31 miles at an overall 6:48 pace in 1:30. I met a buddy on up by Satterfield Rd. (Bill Mandler), and ran with him for a mile, then we parted and I ended the run with some faster miles (6:26, 6:24, 6:43, 6:29, 6:24, 6:39, 6:48, 6:16).  I ran longer today, because this will be the only run today.  I might not get a run tomorrow, because again today I have to go back in to work at 11pm and put on security systems on the other half of the system that we didn't get to last week.  I will need my rest anyway for the Pocatello Triathlon this weekend.  

I bought some really nice racing rims for my bike that will be ready for the race on Saturday.

(Asics Trainers 13  - 240 miles)

Evening:

I manage to squeeze in another run before I picked my girls up from church camp.   I really missed my girls.  

 I did a progessive run.  Started easy 7:14, 6:50, then started to pick it up a bit 6:25, then more 5:47, now to try to do another one a little faster 5:43.  I ended with a 7:03 cool-down mile.  The run was done on a completely flat route like I will run in the tri Saturday.  Overall 6:02 miles at an overall 6:30 pace in 3912 minutes.  I don't want to hammer myself too much so that I'll be fresh for the 5k portion of the triathlon.

 (Asics Trainers 12  - 494 miles)  I didn't realize it but I used two different modesl of my Asics DS Trainers today.  I really like these shoes.  What else can I talk about in the middle of the night waiting for these security patches to get done so I can start the next phase.

After getting home last night at 2:30am in the morning I got up after 9am and went for a run.  The temperature was 73 degrees not too bad.  I started slow with a 7:40 mile then picked it up a bit, because I was really hungry and wanted to get back home and fill my empty hole.  I gradually got faster 7:02, 6:45, 6:40, 6:29.  I wanted the last mile to be somewhere in the 5 minute range for the last one  5:50  It was a good run for being real tired, but it will be my only run today. 

After work I'm going to ride my Tri Bike on the Pocatello Tri Course (12 miles), to get ready for Saturday.  Then tomorrow after work I'm going to do on last swim to feel somewhat confident.  This is not really a competiton for me I'm really doing it for fun, so I probably won't push the 5k that hard in the run. 

This weeks running total won't be in the high range, but I could always use a step back week.  I always find myself pushing harder that my training is just not good enough for what I want to achieve.  I'm very disappointed that I haven't got more track work, but it's too late now for the Poky marathon.   Maybe a step back week will be the best training step I've taken leading into the August 30th marathon.   I think as a runner were always second guessing ourselves, that if I would have done it this way the outcome could have been better or worse.   Peaking at the right time is such a key factor in a race, and I really hope it will be for me on August 30th.

 Evening

I biked the Pocatello Tri course and average 20.5 mph over 13 miles.  I will count this as 4 miles because it felt like a four mile run.  The first 6 and half miles were in a stiff wind and it was tough.  Not much more to say but I'm tired.

Last night I got a little over 7 1/2 of sleep (almost eight!).  I wanted to get at least 13 miles today to make it my only run, because I need to practice my swimming one more time before Saturday's Tri.  I ran a comfortable 13.30 miles in 7:01 in 1:33.  The weather wasn't too bad at 65 degrees.  I actually ran 5 miles first (on highway 31) to get to the Pocatello Tri 5k course, and ran that whole thing.  This starts at Ross Park and you go out 1.5  towards Indian Hills then you loop back.  After looping back I continued home.   Swimming tonight.  I've exactly enjoyed the swimming.

Evening:

 Did almost a mile swim tonight to get my practice in for the Tri Saturday.  Tomorrow I'll only do 6-8 miles and then relax the rest of the day.  Well I have to work, and that's been insane as of late.

Got under 7 hours of sleep last night, but actually was going to bed before 10pm and would have got 10 hours, but my phone paged, and one of our systems went down.  I spend time on that and got it working.  Then I stayed up to monitor the system for a bit so I didn't get as much sleep as planned to be ready for tomorrow.  Hopefully, tonight will be different.

I finished my first Triathlon and to my surprise I finished in 4th place overall. The first event was the run (this is a reverse Trialthon) where the Run is first then the Bike then finally the Swim. I really didn't get a good warm-up for the run because I slept in this morning because I was so tired from this work week. Last night I got up about 4 times to go to the bathroom (too much caffeine pop yesterday), and really didn't sleep well. It I would have slept the whole time I would have got 9 hours, because I went to bed early. The first mile in the race I took conservavtive because I didn't know how I would feel in the bike transition. I started out in 4th place just comfortable, and I was trying to get used to running in Tri shorts with a pad. This was different with the shorts being longer. Then I picked it up and past the third/second place runner. I messed up on my Garmin so I don't know the splits. The first place guy was a 19 year old track guy and I was starting to reel him in when we hit the third mile. At the Bike transition I went in the wrong way and ran an extra 200 meters, because I didn't hear the instructions right at the beginning of the race. I thought the race director said to take the second entrance into the park bike transition, but I was suppose to take the first. I did finish in 16:07. In the bike stage I got past by two biker's, and they past the first place guy in the running stage (this is a 12.2 mile course). Now I'm still learning and I don't have the fancy shoes or pedals I just used my running shoes. I was riding real well and was pretty close to the leaders. On the second to last mile I noticed my tire was getting low (I ended up getting a flat), but I manage to past the guy that fininshed in first on the run so I was now in 3rd place overall. I finished the course in 34:23. I also messed up on the Bike transition where I got off right after the cones entering the swim area where I could have road another 200 meters, and lost valuable time where the 4th place guy caught up to me. Then I had to run back to my bike, because I forgot to take my shoes off so this put me in fourth place. The swim went fine I did it in 23 minutes and didn't lose my position at all, and I could have kept going and wasn't really tired. I needed to do more swimming to get better technique. Because I only did four training sessions. All in all a good experience and I learned from my transition mess-ups, but it was for fun. I didn't go as hard in the run as I could of because of not knowing. Next time I would go all out 5k pace in the run. Afterwards I ran 6.32 miles at a 6:36 pace in 41:41 minutes home. My wife and everyone else thought I was nuts to want to run again. This tells me that my fitness is in great shape for the marathon on August 30th.

I'm going to convert the 12 bike miles to 4 mile run miles, because you really do use your legs hard in a race.