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

Rest day after my 103 mile week.  I didn't sleep good last night so hopefully tonight will be better.

I must have been tired last night because I zonked out at 9:30 and got over 9 hours of sleep.  It really felt good to get the rest.   I had to hurry and get dressed and get out the door this morning. I was just really slow getting ready to go for some reason.  I ran 11.21 miles at an overall 7:07 pace 1:19. I started out slow this morning (8:04, 7:33, 7:38, 730, 7:36) then I hit some downhill and that the only reason why my overall pace was in the low 7 minute range (6:40, 6:01, 6:41) flat (6:48, 6:45, 7:03).  I did my standard Olympus Rd loop expect I added a few blocks extra to get the 11 miles.  

I don't know if I will be able to run on my lunch hour or at night.

Lunch

It was hot at 81 degrees with higher humidity today at lunch.  I took a late lunch where I started my run at about 1:45.  I ran uphill on Buckskin Rd, then turned up American road to get its .3 hill.  Then I turned around to get about three miles of downhill (5:37, 6:18, 6:09).  Then I stopped at Comments Cents to buy two 32oz bottles of Powerade Zero and a 16oz 2% milk for lunch.  I looked funny running with a bag of groceries on my last mile which I did in 6:55.  Totals 8.21 miles in 54.37 minutes at an overall 6:39 pace. Very good run in what felt really hot.

(Both runs Mizuno Precisions 8  -  590 miles)  I need new shoes soon.

I couldn't get to bed last night because I was so excited about the Dallas Cowboy's winning that I had too much energy to sleep.  What a wonderful game.   I did manage to get about 6 hours of sleep so not bad.  I wanted to stay up to midnight anyway because I have to work all day today,  then come back in at 11pm and probably work till 3am or 4am putting on security patches on our systems.  Wednesday I won't need to come after the early day work.  But staying up late last night would be good practice for doing it again tonight.

I had energy this morning so I thought I would do somewhat a faster run on sort of a rolling course on highway 30 and Philbin RD.  Good two mile warm-up (7:32, 7:06) ... now I already did some quality miles yesterday so I did want to go too fast today.  I starting picking the pace up (6:41,6:17, 6:40 - lost my focus or something here , 6:33, 6:18, 6:28, 6:32, 6:21) and a 6:53 cooldown.  Good run for not trying to push too hard on little effort.  Totals 11.11 miles at an overall 6:40 pace in 1.14.

Lunch

The temperature was 86 degrees but felt even hotter at lunch.  I ran 10.07 miles in 1:09 at a 6:53 pace.  I pick up several miles in the 6:40ish to 6:30ish range.  I did a few more miles today because I don't know how many, or if any I'll get tomorrow because of the late work night.

(Both runs  Asics Trainers 13  - 374 miles)

Last night I worked from 11pm till 3:30am so I didn't know what my running schedule would be like, if any at all today.  I did manage to pull myself out of bed at 11am, and get out the door by 12pm.  I didn't eat anything before my run, and the last time I ate was about 7:20 last night, but I didn't want to eat before the run because I never usually do.  I carry a 8oz water with me because the temperature was 83 degrees already, and I also felt kind of felt dehydrated and dead on my feet.  I weighted myself before the run and I was at 137, and after I was 133, because of the heat even though I drank all the water.

I started out slow  on the run (8:07, 7:38, 7:29, 7:46, 7:02)  then my legs came alive but I just wanted this run to be an aerobic easy run and nothing else.  I wanted to see how my dead/tired body would handle running up my standard Satterfield hill loop with hardly any energy and fuel in my body.  I did better than expect even though I was tired and was dreading going up the hill.  In fact I didn't even want to go up the hill :-).   I guess this is a good test of using fat as energy vs glycogen.

Totals  13.25 miles at an over 7:11 pace in 1:35.  I wasn't happy with the pace and wish it was slower, but on some of the downhill miles it adjusted my pace (of course).  I didn't take the three downhill miles hard at all.  The fastest mile was 6:50.

 (Saucony Tangent #3  - 312 miles)

To began with today wasn't on a good note, because I really didn't sleep very well at all last night.  I think I might have go 1 hour.  I think it was due to the weird work schedule and sleeping till 11am yesterday.  But I did manage to drag myself out of bed and get going.  When I got up this morning my legs feel real tight.  I need a massage or use a form roller on them.

Anyway I ran 11.51 miles at an overall 7:10 pace in  1:22.  I  picked up the last mile to a 6:32 pace to finish.  Very windy this morning for the first 7 miles of the run.   I mainly ran I'll over town with about 4 miles down highway 30.

(Asics Trainers 13  -  385 miles)

Evening

Ran during my daughter's soccer practice.  8.7 miles at an 1:01 at an overall 6:58 pace.  Did a lot uphill and downhill.  Very good run.  Hopefully I can get decent sleep tonight.

Last night I slept better and got over 6 hours, but it didn't feel like enough.   I sat in our hot tub last night and that was very relaxing and felt good on the legs.  

I'm so excited!  My 12 year old daughter won her cross country race yesterday against the other  two Junior High School's.  There was 22 runners total for the 7 grade race.  She ran the 1.5 mile race like a pro and finished with a 10:54 winning time.  She had a very strong kick at the end I was so so proud of her.  She didn't start out of the gate like a shotgun... she stay in third for probably the first half of the race then she made her move dipping into the 6 minute pace range (she was wearing a garmin) doing  a sort of fartlek and just blew everyone away.

My run this morning I was still gleaming over my daughter's victory.  I decided to run  5 miles uphill and then turn around and do a 4 mile tempo.  But I did want the whole tempo to be downhill so I change my route turning around.  Good so warmup going up Buckskin Rd Hill and American Rd Hill  (8:13, 7:46, 744, 7:40, 7:38) then I turned around and warmed up to a faster pace 6:49.

Tempo Start

Mile 1:  Downhill (5:44)  Just staying controlled and focus and wasn't difficult

Mile 2:  Downhill/Flat (5:44).  Funny I hit the exact pace which I wanted to try and maintain consistency.

Mile 3:  Flat (5:53).  Wanted faster but I didn't want to look at my Garmin I wanted to run by feel.  I could have picked it up if I wanted too.

Mile 4: Flat (5:51).  Same as last mile I could have picked it up, but I think running by feel is good training.

 Totals 10.4 miles at an overall 6:53 pace in1:11.

Only run today because I'm already at 85 miles and I don't want to go over so much since St. George is approaching,   Today I wouldn't have time for a second run anyway.

(Sacunony Tangent 3  -  322 Miles)

Long run this morning. 17.10 miles at an overall 6:59 pace in  1:59.   I felt dizzy and weak yesterday and I thought I was getting what my son had, but I seem to be okay.  I  didn't sleep well last night and I really didn't want to run this morning, but I knew I needed to feel one more long run before SGM.   I was getting tired a little in the run but it went okay.  I think just trying to run slower was making me tired, but there was no need to push the pace.  I've already pushed hard four weeks again in my previous marathon as well as in the training run yesterday.

I hit over 100 miles this week again which I wasn't planning but it just happened.  Next week either 65 to 70 miles or even less to feel real fresh.

I wanted to finish the last two miles at a faster pace, and I accomplished that (6:19, 6:03).