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

Glorifying the Lord today and nothing else, other than watching football and cleaning the house and doing laundry.

Today I ran 8.5 miles at an overall 6:33 pace in 55 minutes. The temperature was 27 degrees with a 5 mph wind. My face felt a little cold after the run. I'm not ready for winter yet, but it's here.

I going to try to run with my daughters tonight a little bit. My oldest daughter wants to see how fast she can run a mile in, and my youngest just wants to run at the same time we start this trial mile. What I'll do is run the fast mile with my oldest daughter (11 years old), than run back and run the rest of the way with my youngest daughter (8 years old)

I'll probably still take this week easy to make sure I'm fully recovered from November 4th marathon. If I want to run any short races I'm going to have to do some traveling.

 Ran 2.7 miles with my daughters.  My oldest ran the first mile in 7:58 in the wind so I know she could have pushed harder but it was a pretty good wind.
 

Today the temperature was 48 degrees with a 25-30 mph wind with a light rain than heavier rain towards the end of the run. I ran my standard Satterfield hilly loop to get in some uphill and downhill running. I took the uphill easy today, and ran a little fast on the downhill and flat portion of the course, but I didn't push too hard. (6:06, 6:08, 6:12, and 6:18). Overall I ran 9.4 miles at a 6:41 pace in1:03.

I think the two biggest factors I want to improve on this winter is Threshold miles and getting my weight into the 130's range. Right now I'm 149 so will see.

Ran 4.23 miles tonight at an overall pace of 6:19.  I wanted to run fast maybe in the 5 minute mile range, but I just didn't have it in me tonight.  Plus with 40 mph wind gusts it didn't help, but even without the wind gusts I still won't have had the run I wanted.  I'm I starting speed work a little too soon after the November 4th Marathon? Times per mile (6:26, 6:21, 6:15, 6:06)

I really need to do more tempo paces to get faster for next year.

Morning: 6.7 miles on the treadmill at home. I had to take my Grandpa to Idaho Falls today to pick-up my grandma from her eye surgery yesterday. I took the day off to pick her up and she's doing very well. I didn't want to waste time to go outside so I ran on the treadmill.  I did 1 minute at a 5:30 and it was without much effort.

Afternoon: Ran 5.54 with the dog just easy miles around a 7 minute pace, and with my daughter.

My body is a little sore and tired last couple days.  I think its because I didn't really take any time-off from the marathon and went right in to doing some fast miles.   Should I cut my miles a bit this week and next week or take a couple days off?

Today I ran 9.3 miles at a 6:35 in 1:01. My legs felt good the run felt good. I did a two mile mini tempo (5:44, 6:09 "the second mile and a lot of uphill"). The run felt good, but I didn't want to push to much speed yet. I basically did this run around the city streets near my house.

I know to get high mileage weeks I need to focus more on building the base vs speed. I was thinking speed miles should be 15% to 20% of total miles. I think this figure can change depending on what your training for and what you want to achieve. Right now I know I need high mileage weeks. I'm trying to squeeze as many runs as I can, but my schedule doesn't always work that way. I wish I was self-employed.

Lunch I ran 5.4 miles on the treadmill at home, between a 7:30 to 6:40 pace. I did the last half mile at a 5:30 pace and it didn't feel easy.

Easy run this morning about 70% effort. I ran 11.2 miles at an overall 6:55 pace in 1:17. I just wanted a nice slow run and not push any. I actually was planning on running 13 miles this morning. I got up early, but I had bathroom issues so I never got out the door till 6:30 and I had to be at work a little after 8am so I only did 11 miles. I believe it was probably the barbeque ribs I ate last night. I really haven't been eating much meat lately. I will probably do more today at the gym or home on my lunch hour.

 Lunch:

Ran 5.3 miles at lunch around my work.  Overall pace 6:55.  I ran over two overpasses and by our University and past the Hospital and back to work.  Felt good, but kind of sluggish the first mile.
 

Today's run wasn't that  great.  I haven't felt good for the last couple days with stomach issues.  I was up all night going to the bathroom.  I think I got a total of an hours sleep last night.  I woke up this morning with a weak body, and headache, and just no strength.  But  I wanted to get some miles in so I ran 6.2 miles at a 7:10 pace in 44:48 minutes.  I felt so weak running I was surprised I could even do that pace.  

I might take Sunday and Monday off from running to get my strength back.  I felt like this week that something was attacking my body, but I was trying to ignore it. 

I was going to run a Thanksgiving race this Thursday but my plans have changed, because I would have to travel  to get to the race, and we have family coming over that morning so I will run around my house on Thanksgiving morning with some of my family members.