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

This morning was a warmer morning to run, but we had 35 mph wind gusts.  It would knock me back to below a 8 minute pace. Warmer temperature but we just had to have the wind gusts.  I guess the perfect running days are over with for a while.  Although I was really in no hurry to get out of bed after a issue after yesterday which I will explain more later.

I ran 8.1 miles at an overall 7:14 pace in 58:35.  I had a really bad headache this morning.  Part of it do to the lack of sleep from work.  Yesterday was a rough day on me in a number of ways.  

Lunch I ran 4.6 miles with the last .6 under a 6 minute pace on the treadmill at home.

My wife saved my life yesterday and I'm serious when I say that.   I will explain what happen.  I was eating an apple Sunday morning along with a banana while getting ready for Church, and the apple got lodged in my throat or further down I'm not really sure.  All of a sudden I had a burning sensation in my throat and I couldn't breath.  I went into the bathroom and tried to stick my hand down my throat to try to vomit.  That didn't work I tried this for two minutes.  I struggled  back into the kitchen and throw my banana down out of my other hand (don't know why I still had that in my hand), and I started gasping for breath.  My wife came overr and  said "whats wrong", but I couldn't talk or breath and I was at the point were I felt I was going to loseconsciousness (this is now probably 4 minutes in the choking phase) .  My wife noticed my face and hands were blue so she got behind me and did the choking technique your suppose to use on adults (she and I are CPR certified)  and deposits came out, but I was still choking.  She did it again and more deposits came out.  After the second time I drink some water and I was still not able to breath and she did it again and the water came out and I felt like something drop in my throat and I was fine after the three attempt.  My wife quickly gave me mike to coat my stomach and that really helped. 

I'm grateful for my wife, because I would have been in trouble if she wasn't there.  What would we do without our spouse.  After this event I was really weak the rest of the day and had a hard time putting up our Christmas lights and my breathing wasn't right, but I feel better today except I did feel strong on my runs and still a little weak.  Could by that it was such a shock to my system.

Below is the warning signs for choking and I was on the last stage.

• Recognize the warning signs of obstruction in the throat or windpipe:

an inability to talk

troubled or noisy breathing

the inability to cough forcefully

making the universal "choking sign"

lips, skin and nails turning blue or a grayish color

panic

loss of consciousness

Today I ran 10.11 miles in a 6:34 pace overall in 1:06.

I woke up with a extremely bad headache and almost decided to can the run. But I got out of bed and got the running gear on and headed out the door. It was 39 degrees so it felt real warm, but we still have the famous wind. I really should have put shorts on today rather than tights.

I did a 4 mile tempo the effort felt harder than it should. The old man legs were heavy today

6:15 (trying to get warmed up in a headwind)
5:43 (didn't feel too bad on a flat portion of the course)
5:55 (effort felt harder than it should I stopped pumping my arms .25 uphill and .25 downhill)
5:52 (still felt harder than it should headache wasn't helping any. I was thinking the weekend was catching up with me)
6:01 (I had to stop for a second because I almost got hit by a car that wasn't paying attention and it knock me off my pace and which would have probably put me under 6)

I thought about doing one more tempo mile, but I turned in a strong headwind and gave up that idea fast.

Little disappointed but I'll take it since I've slacked off on the tempo runs. I feel the aerobic miles over the winter will help my speed in the spring/summer.

Lunch: Ran 4.9 miles on the treadmill.  First mile I did at a 8:23 pace I wanted to make sure I got warmed up because of the tempo run this morning.   Did 3 minutes at 5:30 on the last miles. Very uneventful run watching TV and running at home. 

This morning I was woke up by my Cell Phone paging me about a critical web server at 3:20am so I got up fixed the issue and was back in bed by 3:50, but I couldn't go back to slept.

I was so tired on the run and was sluggish. I ran 9.43 miles at a 6:56 pace. I think I will take the rest of the day off from running. There's no gain in training when your tired with not enough sleep.

Ran just enough tonight to reach 10 miles for the day. 

Mostly an easy run this morning. I ran some faster consecutive miles (6:23, 6:08, 6:14) very hilly route. I haven't done this route for a while so it was good. I ran 11.42 miles in an overall 6:44 pace in 1:17. In over 2 miles I went up 300ft in elevation and back down the other side 300ft drop over 2 miles. Good run and different which is nice for a change.

 Lunch:

Ran 5.3 on the home Tread Mill while watching a Christmas show.  Did the first mile in 7:30 and the next mile in 7:10 and the rest under 7.  I basically did a progressive run.
 

Only ran 7 miles for today and will not run at lunch. I want to be fresh for the 5k tomorrow. Right now I have no set goal, because the weather will play a factor tomorrow. I did 6 x 100 strides at the end of the run.

This was a great race.  First off I want to thank Jeff for his friendship.  He warmed me up before the race by running the first part of the course so I could get an idea how the layout was.  He's an awesome runner and a great guy.  He even offered to allow me to take a shower after the race at his house so that I could go see my client.  My wife also went so after I took care of the business I had we went Christmas shopping and then on a date, and ate at the Olive Garden just the two of us.  It was nice to spend time with my wife allow.

Running this race I really didn't know what to expect since I haven't ran a 5k for three years.  I basically started out a little slower at first on the first mile at 5:47 which really wasn't smart and I could have ran it faster, but I wanted to see how I felt.   Jeff and the other 24 year old runner were in first and second and I wasn't too far behind.  Jeff looked really good and in control.  The traction was definitely a factor it was very slippery and you had to be careful on the corners.  The second mile I gained ground on the front two and past the 24 year old runner right after the 2 mile marker.  The third mile I picked up the pace and  realized  I need to start to make a move but I realized I made a distance error and picked it up too late on the third mile when I still had energy left at the finish.  Jeff did great 16:54 and then I came in at 17:00.  I'm not sore and could have ran this race faster since I felt a little conservative in the race.  But it's a good learning experience for me to know what I can do and what I can work on to even get better. 

Going into the race I really didn't know what time to expect since I'm really fairly new at racing so I do need to be more aggressive.  I know thats one area I will work on in the races.  I'm very excited and know I have faster times ahead.

Jeff deserved the win and looked really good.  We ran about a 2 mile cool down together after the race.