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

Ran two miles today with my daughter's at Ross Park XC course.  Pace was 11:41.

(Saucony Grid Triigon 4 - 615 miles)

Great restful night for me last night getting 8 hours of sleep.  I vomited  Saturday night for some strange reason after dinner.  I just felt totally awful after eating homemade Indian Taco's (maybe I ate too much :-)).  All day Sunday I was in sleep mode, very weak so I knew I needed a good nights sleep to have any chance at running well Monday.  Anyway,  I was fine after the Saturday night's toilet party.

The run this morning the temperature was 39 degrees which wasn't bad for shorts and a long sleeve shirt and gloves.  I ran the standard Satterfield hill loop and on the way back down the two mile downhill I wanted to run some faster miles but not too fast, and also run the next two miles on the flat course home even faster.  I didn't know how my legs would feel but I did a good warm-up of  6 miles first then:

Mile 7:  6:18 big downhill but was taking it easy with no pain or soreness to speak of..

Mile 8:  6:31 not sure why I slowed down, I know I was thinking about St. George and where I was going to stay and I need to pay the entrance fee so I basically lost my focus here (downhill).  I was also thinking of my daughter's soccer game tonight in Idaho Falls where I have to leave work early and be there by 5pm, and figure out the location where their playing.  (Now I kow thanks to Jeff Shadley sending me directions).

Mile 9:  6:00 (flat)  Felt good and easy.  I was trying to focus on a fast turn over rate and keep my arms hands down and to the side.  It's better to not swing your arms up let them come out straight without crossing over your body for good form.

Mile 10:  5:54 (flat) Felt good and not too difficult for the last mile home.  Very encouraging run and feeling good after marathon two weeks ago. 

 Totals 10.51 miles at an overall 7:00 pace in 1:13.  Hopefully, I'll run more tonight in Idaho Falls.  My daughter has to be there an hour early before the game to warm-up so I figured I would run there close to an hour.

(Asics Trainers 13 - 321 miles)

 Evening

Ran in Idaho Falls 7.23 miles at an overall 6:22 pace in 46:03 minutes.  I did a progressive tempo (6:22, 5:56, 5:49, 5:47).  It felt good to get three miles in the 5 minute range.  I ran from Midway rd., turned left on Sunnyside all the way up to the Cemetery then turned around after running almost a mile past the Cemetery and ran back the other way.

My daughter had a soccer game in Idaho Falls and it wasn't a good game other than my daughter played excellent, but they lost 4-0.  But she played excellent even though their offensive just couldn't generate anything.

 Jeff your directions to the field were perfect.  Thanks again!

(Asics Ohana Racers -  324 miles)

Last night I got over 7 hours of sleep and felt well rested this morning.  My legs were a little sore from the hard running yesterday, but they functioned in today's morning run.  I wasn't very happy last night with the horrible officials in my daughter's soccer game last night so I kept thinking about that all night. 

I'm kind of bummed because my daughter's first XC race is this Thursday, but her school class is going on an overnight expedition.  This won't allow her to attend the race, but school has to come first.

 This morning run I ran up Olympus Rd, and back down side Booth rd to get some uphill and downhill work.  Then I  ran down Yellowstone and turned on Industiral road and back home.  Started out the first two miles with a 7:56 and a 7:29 this was going to be my easy day of running.  Although I did run two consecutive faster miles 6:40 and 6:15.  I tried mainly to keep the pace in the 7 minute range.  I really need to training on rolling hills these next few weeks to simulate St . George.

Totals 10.51 miles at an overall 7:07 pace in 1:14.  This might be my only run today because of a busy schedule.

 (Mizuno Precison  -  575.5 miles)

 Evening

Ran  8.12 miles at an overall 6:58 pace in 56.37 minutes.  I ran in a very strong headwind, but my pace was still fast, but I felt like I was running an easy run.  Very weird, but I did a few hills going up Olympus rd down Booth Rd.  Basically the same area, (but not same route) that I ran this morning.   I did this while waiting for my daughter at soccer practice at the Gate City School by Highland High School.

(Asics Trainers 13 - 329 miles)

I got around 7 hours of sleep last night, but I went to bed with a headache and woke up with a headache.  I also felt really tired.  Good thing this was an easy run day.  The temperature today was nice at 61 degrees when I started running.

 No hills today just a flat run of 11.11 miles at easy 7.11 pace in 1:19.  It didn't feel too easy because of my headache for the first 4 miles than after that the run got better.  My head didn't feel better unitl after I ate a big bowl of Kelloggs All Bran Strawberry Medley and Smart Start Maple Sugar cereal mixed together with skim milk and a bannana.   Maybe I just had a lack of nutrition in my body. 

(Saucony Tangent 3's  - 280 miles)

Lunch:

I got a chance to run at lunch and that worked out perfect, because I really didn't want to run at my son's Tee Ball practice.  I wanted to let my legs be a little more fresher for tomorrow's morning run by letting me run earlier in the day. 

I ran in a horrible heavy, heavy, heavy, heavy headwind that just knock me around.  All in all not a bad easy run and that's all I could manage in this wind.  Totals 7.7 miles at an overall 7:17 pace in 55:36 minutes.

 (Saucony Grid Trigon 4  622.7 miles)

Last night I went to bed around 10:30 and got around 8 hours of sleep which felt great.  My left knee has a little soreness in it the last couple of days but nothing to worry about.  I will make sure I don't do anything crazy on it the next few days.

I was going to do some sort of speedwork or tempo run today, but my legs and my body were too tired this morning so I bagged that workout and just ran easy.  I believe the fatigue factor is do to the higher miles this week , and being I'm less than two weeks  from running a hard marathon.  But I want to get high miles this week and do a three taper like I did for Pocatello.  That really seemed to work well.   I ran 11.23 miles at an overall 7:14 pace in 1:21.  Good slow run and to be safe I just ran a flat course just to be careful on my knee today.  The last two weeks I've ran a lot of hills and that could be the problem with the sorness, and also running on shoes that I really need to retire.  The last mile I picked up the pace a ran a 6:45.

 (Asics Trainers 13 - 340 miles)

 Eveining

I ran my evening run at my daughter's soccer practice.  I wanted to only run 30 minutes so I could watch the second part of the practice.  Everything started out good until I turned a corner up by Booth Rd. and wiped out on loose wet gravel that I didn't notice.  I cut the palms of my hands like hamburger, and I cut my knee and calf up pretty bad too  I also cut up fingers on each hand.  But I did get up and continue to run with blood dripping heavily from my right hand.  My hands hurt worst than my knee which I was myore worried about than the blood.  I actually finished up 2 more miles after this, and my legs seemed fine after the impact on the gravel..  The knee and the calf were also bleeding.

I ran 5.23 miles in a 6:37 pace in 34.35 minutes.  Last four miles I wanted to do a tinman  tempo.

6:26 - (almost all downhill) Felt good with temperature in the 80's.  

6:30 - (flat) Good pace and doing well.  I fell almost at the end of this mile.

6:26 (flat) Trying to stay focused after the fall and keep the same pace.

6:24 (Part flat and part uphill)  Focused on running the uphill at the same pace as the rest of the run, and not really that difficult.

(Asics Trainers 13 - 345 miles)

This morning my hand was really sore from the fall yesterday, and my calf as well.  I had to do my long run today, because we have my son's birthday party tonight and I know I will be up late, and really wouldn't be ready to do the long run tomorrow.  Plus all my kids have some sporting event we have to go to tomorrow.

The temperature was 38 degrees when I started at 6am and I ran up to the Pocatello Marathon starting line which is an ascent of over 1500ft .  (Warm-up miles 8:01,7:37,   This is really where the climb begins 7:38, 7:48, 7:49, 7:51, 7:51, 7:58, 8:46, last mostly up than back down 7:23)  Then I turned back around and picked up the pace, but not really too much. Amazingly I carried a heavy 160z water bottle in my hand the whole time running, and it was cold.   I still need to remember that I just ran a marathon less than two weeks ago so I need to keep my legs fresh for St. George and keep it easy on the downhill.  Anyway, the miles down were not bad (5:48, 5:56, 6:00, 6:04, 6:16,6:46).  I tried to slow down a bit after each mile.  Good run and I know all be sore tomorrow with the elevation climb and the descent.  I was getting tired on the last mile, but I was really tired even starting this run, because I didn't sleep well.  I even went to bed at 9:40, but my hand and calf hurt all night and I got up at 5:30am.

Totals 19.13 miles at an overall 7:11 pace in 2:17

(Saucony Tangent 3  -  299 miles)

 Lunch

 300 situps  80 pushups and 2 plank bridges.  I can tell I'm going to be sore from this run tomorrow.  But I also think yesterday's fall has left some soreness too.  I did land on my hip and then rolled on my left leg.   I'm a whip though 1500ft elevation gain is not that much.

Got 7  hours of sleep last night and I didn't run with the Pocatello running group today, because of kids games.  I had to head up to Idaho Falls again.  The temperature this morning was 42 degrees.

I ran 8.33 miles at an overall 7:16 pace in 1 hour exactly.  Last mile I ran at a 6;35 pace.  Did this before heading up to Idaho Falls.  This will be all the running for the day.

(Asics Trainer 13 -  353 miles)

Evening

Run at a pretty brisk pace from my brothers house to mine which is only .3 of a mile.  Good Speed work :-)

Later:

I had to go to the store and back tonight so to save gas I decided to run 1.54 miles at a 7:32 pace.

(Saucony Grid Triigon 4  -  624 miles)