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

Busy morning at work one of those fun days where you have a million things to do.  I ran 10.61 miles at an overall 6:59 pace in 1:14.  Weather was 42 degrees with a strong wind.

Last three miles I picked up the pace (6:14, 5:57, 5:45).  Only a single today to decrease the miles this week.

Lunch:

 300 sit-up and 100 push-ups  and three plank bridges at lunch.

(Saucony Grid Trigon 4 -  6:34.6 miles...  How far can they go)

This morning I had a hard time getting up because I slept so well (8 hours) so I got moving later than normal.  I went to bed last night before 10:30pm after relaxing in our hot tub after watching the Jets and Chargers game.

I was so cold last night because my daughter's soccer game had a nasty wind that froze me to the bone standing there.  Two of our parents got kicked out of the game for arguing a call with the Official.  It was a bad call but what was worst was the parents showing a bad attitude with all our kids watching. The Official wouldn't restart the game until the two parents got off the field and we lost 7 minutes of playing time, which probably cost my daughter from being in the playoffs.  I stepped back from the sidelines and walked away and was one of the only parents that wasn't screaming at an official.  How embarrassing for the 12 year old players to see that.  My daughter was proud of me not getting into it.  

My run this morning was up Satterfield Rd  and I met my good friend Bill Mandler up there running.  He's running SGM as well, and trying for a 3:05..  He just ran TOU in 3:17.   He offered me a ride and to stay with him in his hotel for two nights in St George, because the other guy that was going with him tore his MCL.  But I want to leave sometime after the race so that I can be back to Church on Sunday.  I don't want to miss Church. so I will still do my original plan and ride down to Sasha's house on Friday, and leave with him on Saturday.  Then I can drive home from Provo.  It's really almost not worth going down there as fast as I need to come home.  I've almost debated canceling and not going this year.  I have a week to decide and may still cancel.

Anyway, back to the run.  Once I crest Satterfield RD I went on the flat part for a mile doing a little more small hills turning on up streets.   Then I turned around on Satterfield and wanted to go faster how fast well I really didn't have a plan for today so I just ran by feel.

Faster miles

Mile 7  - 6:20  which was mostly downhill and I was easing into the pace.

Mile 8 - 5:25  part downhill and flat.  I said a 4 something in portions of this mile.

Mile 9  - 6:00  manily flat.  I eased off a bet and did a lot turns in this mile.

Mile 10 - 5:59  flat.  Just relaxing and it felt good not really trying that hard.

Mile 11 -  7:02  nice cool down.

 Totals    11.24 miles  at an overall 6:55 pace in 1:17.

(Asics Trainer 13 - 414  miles)

Evening

Entering this on my mobile blackberry phone, hopefully it formats correctly. Ran 3.22 miles at a easy 7:03 pace I 22 minutes. ;ust an easy run to shake the legs out. I'm still debating on not going to SGM still.

(Saucony Grid Trigon 4 -  637.8 miles)  These shoes just keep going.

I got 8 hours of sleep last night again and it was great.  I think I'm getting the rest that I really needed.   This morning it was chilly outside at 35 degrees.  I wore a singlet and a long sleeve shirt, gloves,  cap and shorts.

My plan was to do about a 7 mile warm-up than 6 x Yasso 800s.  But when I was approaching to go  to the school track a train was stuck right where I needed to cross so I bagged that idea.  I then  decided to d a 2 X 1600 with a half mile rest.  First miles was 5:48 (flat) and second mile 5:47 (flat).  There was a pretty good wind blowing so that made me work hard, but it was worth it.   This was pretty good after doing already two faster runs this week.

Totals 11.55 miles in 7 minute pace in 1:20.

(Asics Banditos 105.5 miles)

Not as cold today it was 40 degrees which is about the right temperature to run a race... maybe a little warmer.  I only got 6 hours of sleep last night I was up late working and while I was waiting for things to finish from the work  I was blogging too.  I didn't sleep well last night, because of all the decisions rolling around my head about whether to go to SGM, Kids, and work related stuff.

Today I went up and down up and down the whole route.  Very good training run.  I ran 11.8 miles at an overall 6:59 pace in 1:22.  Did some faster miles at the end (6:25, 6:22, 6:16, 6:20, 6:35).

(Saucony Tangent #3   -  334 miles)

Evening

Ran 2.8 miles at a 7:40 pace at my daughter's soccer practice, then I watch her practice for 30 minuts.

(Mizuno Precision 8 -  602 miles)

This morning I got up at 5am and drove to the top of the Pocatello Marathon course and ran down the back side to Pocatello Creek Rd, and then turned up Satterfiled Rd.  I wanted a good tempo run (not pushing real hard just enough to get some speed work in) on the first half and then slow things down when I hit the hill at mile 7.  First I went up the steep section leading to the top of the Pocatello course to warm-up (8:21).  It's pretty freaky up there that earlier.  You can hear a lot of different animals sounds, and it feels like your in a campground area.

Mile 2: 6:06 (huge downhill then flat)  I took this mile very  easy because I still was warming up

Mile 3: 5:56 (mostly downhill) Again not really pushing that hard.

Mile 4:  5:48  (mostly downhill) Trying to relax in the dark and higher elevation.  Really wasn't that hard of an effort.

Mile 5:  5:43  (mostly downhill)  Not feeling tired or anything.  I didn't get much sleep last night so that's why I decided to get up early and run, because I couldn't sleep.   Starting now to see the lights of Pocatello and getting closer to entering town.

Mile 6:  6:26 (mostly downhill)  Starting to ease off... I didn't want to go too hard if I decide to run SGM, and this mile was right before Satterfield Rd Hill.

Mile 7: 7:11 (all uphill) Just taking it easy.  I feel I'm really weak on uphill and need to get better.

Mile 8: (flat/uphill)  6:26  My turnover is really fast and I felt I was going real slow.  This mile is at the top of Satterfield Rd hill where its just a straight mile thats flat, but I turn on all the right side streets which are all uphill.

Mile 9: (flat)  6:30   Still cruising along on Satterfield Rd.  I  past a lot of runners  going both directions.

Mile 10:  6:30 (flat/downhill)  Felt real easy.

Mile 11 6:06 (downhill/flat)  Same.

Mile 12: 5:46 (downhill/flat)  Not sure why I picked it up here but really didn't want to.run that fast, but the effort was easy.

 Mile 13   6:01   (flat)  Was suppose to be a cool-down mile and it did feel like it.

 Good run and fun.  Totals  13.55 miles at an overall 6:19 pace in 1:25.

SGM still no clue.  I  have a busy weekend where I have to work portions of Saturday and Sunday and will not get a lot rest, because of the times I have to work.

(Asics Ohana Racers Pair #1  -  337.5 miles)

My legs were a little sore today after the hard run yesterday but they loosen up.  Easy run 8.23 miles at an overall 7:32 pace in 1:02.

Good news I'm going to St. George.  My wife got mad and said I better go or she will be made at me and once me to PR.  I love my kids because they want me to go to and are fine with me missing their games.

Lunch:

Ran with my daughter and her coach on the XC course that she has to race on Tuesday.  It's a tough up and down course.  We went straight from her soccer game to meet her coach and ran the route and did hill repeats.  She's remarkable dong this after running an hour in soccer in the heat, and not being taken out a all in the game.  Also the last time she ate was at breakfast, and this was after 2pm when we did this.

Totals 1.8 miles

(Asics Trainers 13  - 424 miles) both runs