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

I did my standard Satterfield hilly loop except I turned right down the hill when I reached the top.  I want to cut my miles down this week for the beginning two week taper. I did two mp miles in the last part of the run (6:23, 6:22).  Today I ran alone, because I felt sluggish and didn't want to take the dog.

Totals 7.7 miles at a 7:13 pace in 55.52 minutes. 

Today I did  6 x 400s, 2 x 800s and 2 x100s.  The two 800s and 100s I didn't time because I forgot (don't you hate that).

The wind was blowing really hard today and it made the speed work difficult more than I ever remember.  But no excuses,  I'm not seeing any increase performance on my speed work.  I was basically around the same times as last week.

 400s

1. 82 (400 rest)

2. 88 (400 rest)

3. 88 (400 rest)

4. 81 (200 rest)

5. 86 (200 rest)

6. 86 (400 rest)

 I ran most of the miles today hard, but cut the volume of the run for the taper.  I'm a little disappointed in my speed work performances, but I'll keep trying.

Totals 8.6 miles  overall pace 6:35 in 57.01 minutes.

 No run this afternoon and want to keep my miles down to feel fresh.

Easy run this morning of only 7 miles at a 7:23 pace in 51:58 with the dog.  Just continuing to taper and nothing real special about the run.  I did run by where there downing construction on building our new Gold's Gym.  Currently Gold's Gym is in one of our mall's.  I ran around the city blocks and a flat course today.

 Tomorrow is a Tempo of 4-5 miles... Friday  8 miles probably 4 at MP pace... Saturday long run of 12 miles at an easy pace.
 

Today was a strange run... originally I was going to do a 5  mile tempo, but last night I decided to change that to a 5 mile marathon pace run.

I got to bed early last night and actually got over 8 hours of sleep, and woke up late, so I was hurrying out the door for my run.  After the first warm-up mile of 6:55, I didn't realize that I ran the next mile way below marathon pace at 6:07, but it didn't feel that low.  I decided then to just run below marathon pace at that point.  The course was more of a gain of elevation than loss.

6:55 (warm-up)

6:07 (Should have been a MP mile)

6:01

5:55

5:54

5 :51

6:21 (cool-down Mile)

I really feel confident after this run, because I was feeling very sluggish and wore out all week on my other runs.  Tomorrow Easy run.... maybe some MP miles and Saturday 12 mile long slow run.

 Totals 7.16 miles at a 6:11 pace in 44:19 minutes 

This morning I drove up to American Road which is above (American Micro Systems) a Semi-conductor plant.  It's also on the back side of Buckskin Rd.  I wanted to run back and forth on American Road because it has rolling hills to simulate the Marathon course between miles 16 thru 18.  This road is about 1.5 miles long and very hilly. I just took it easy averaging an overall pace of 7:05, distance 6.8 miles,  time 48:19 minutes.  Tomorrow a long easy run of 11-12 miles (not really long considering I usually run that amount everyday).

I'll probably run this same road next week just to get the rolling hills on my feet again. 

This morning I ran my last long run on the Pocatello Marathon course (the race is next week).  I ran 12.3 miles at a easy pace of 6:51 in 1:24.  I didn't feel like I gave any effort at all.  The last two miles I picked up the speed just to get some MP mile effort.  It felt great (6:03, 6:19).  

This next week on my easy runs, I'm going to drive out to the second half of the course and run the small hills  between miles 16-18 just to get a feel for them again.  Easy training all next week to get ready.