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

Decided to run today to test out my New Saucony Grid Trigon 4 shoes.  Thanks to Jeff  I got  $10.00 off and got an excellent deal (thanks again Jeff).  Their a very nice shoe and I like them.  I ran with the dog for 3.3 miles at a 6:23 pace 21:04.  The dog wanted to run fast so I went with it.  On the last mile he picked it up more and I just decided to see what he wanted to do so we did the last mile in a 5:44 pace.  Shoes are very nice.  I'm not sore at all from the 5k.  Do you think this might be I didn't push hard enough?

My Cowboys win by a close call against the Lions. 

Nice run in the snow today and not really that cold. Really had to worry about traction issues this morning very slick roads. I ran 10.2 miles in an overall 6:51 pace in 1:10. Very easy run. I really felt like I was running slower and the run was done with really not much effort. I like days like these, but could do without the snow.

Not sure yet what my plans are for the next race, but I'm sure I'll find something close. I'll try to run on my lunch hour on the TM today.

Lunch: Ran 5.3 miles on the home treadmill in 35 minutes. Watched how New England destroyed the Steeler's and how my Cowboys beat the Lions which they didn't deserve to win that game the way they played. The snow here is coming down pretty hard.

Evening:

Ran 3.21 miles with my wife in Snow and 15 degrees weather. She wanted to get out and run which really surprised me because of the weather. But she's really determined to stay fit and become a better runner. I'm so proud of her because she's determined to accomplish a goal and I know she will achieve it. We climbed an overpass that was packed with snow and she impressed me how she climbed the hill in the snow. Good run to end the night.

According to the weather this morning it was 0 degrees with the wind chill it was -7. I dressed in three layers on the top and headed out. Didn't feel cold on the run other than my hands at about 40 minutes into the run. I ran 8.2 miles at an overall 7:08 pace in 58.26 minutes. It was very slick so as much as I could I would find snow pack to run on.

The fastest miles I did was 6:55, and 6:53. This was a relaxing run and didn't want to push the pace at all. It's suppose to be really cold all week. I'll probably run some on the treadmill at home on my lunch hour.

 Lunch:

Ran 5.8 miles in 40 minutes on home treadmill.  3 miles at a 2% grade under 7 minutes.  Jeff gave me the ideas after I read how he mixed up the elevation, and I realized I haven't done this lately on my treadmill runs (Thanks Jeff).  I don't feel I've done enough speed work on my uphills and need to work on that. 
 

Nice cold morning again a nice 8 degrees with a 7mph wind. I put hand warmers in my gloves today and that worked very well. I ran 9.2 mile at an overall 6:41 pace. The first 4 miles I didn't look at my splits I just ran by feel. Looking at the splits in the end it was like running a progressive run. On the 7th mile I decided to run a fartlek and did that mile in 6:05. Then halfway in mile 8 I decided to just run the rest of the way as a long fartlek (splits: 6:18, 5:49) overall a very good run.

Did this run in my new Saucony Grid Trigon 4 I wish I would have bought another pair with these shoes being discounted at Sports Authority.

Lunch:

Ran 5.2 miles at an overall 6:38 pace in 34.33 minutes outside at 22 degrees. I didn't have to be at home today on my lunch hour to help my Wife with our daycare business so I did the run from my office. I went up over the hospital which the first three miles is almost all uphill then the last two are flat and downhill. I did the last two in 5:17, 6:23. I wanted to push the pace a bit to end the run, and I only wanted to be away from the office for about 30 minutes today.

Evening:

Run 2 miles with my wife at a 12 minute pace and then 2.5 miles by myself at a 7:30 pace. Then I ran with my 3 year old son who did .42 at a 20:34 pace and his max pace was 11:45. Very good for a 3 year old. Vance loves running and is full of energy. My 8 year old daughter Grace also followed along. My son loves to run and he wants to always do it with my wife. It's fun to watch him get excited about running. Grace I believe can compete when she gets older in running.

I was excited this morning because it was warm 17 degrees and no wind it was great compared to the previous days. Today I ran an easy run with a lot of hills. The longest stretch for all the hills I climbed was .6 of a mile. Very nice run and I enjoyed it. Totals 10.5 miles at an overall 7:04 pace in 1:13. I did some strides towards the end of the run. Ended the last mile at a 6:11.

I still haven't got my fast running blog gear to show it off on my runs yet, but I'm sure it will be here soon.

 Evening I ran 3.1 miles with my 11 year old daughter Dallyce at a 9:32 pace.  Dallyce really has a lot of talent.  This run didn't make her tired at all even in the packed snow at 22 degrees.  She pick the route and wanted to practice her uphill running.  If Dallyce's stays consistent in running she could be very good in the sport in the future along with her love for soccer.

After that I ran .7 (almost a mile) with my 3 year old boy Vance who wanted to run outside with daddy.   He never stopped once.  He would have kept going but he fell in the snow and started crying and wanted "mommy!".  My 8 year old daughter Grace ran with us and then she ran ahead.  Grace really has a lot of talent in running and was on the Girls on the Run program this last summer.
 

I decide to do a long aerobic run today nothing fast. I ran from my house out to ross park which is going out on main then I turned on 1st street which is a long flat stretch. Than I looped back around and headed back on 4th street which again is a long flat stretch. I took some side roads to add some hills on the long run. I didn't take any water and really didn't need any. I put one gel in my jacket just in case I got hungry which I did at mile 11 (I didn't snack on anything before the run). I ran 17.3 miles at a 7:06 pace in 2:02. Picked up the pace a bit on the last 6 miles to end the run. The snow was packed pretty good on all the roads so it would have been hard to do a real fartlek at the end which I was thinking about doing.

The temperature was 20 degrees when I started at 6:40am which felt very nice other than the 10 mph headwind. I hit the high mileage mark this week, and will do so next week, but not as many. The Christmas week I will run probably half of what I'm doing now so that I can enjoy the week with my family since I'm off all week. Beside that will really give me some fresh legs for the following week.

Lunch:

I ran an easy 3.1 miles at a 12:29 pace with my wife  who did awesome.  She's ran 9 miles this weeks and I'm proud of her.  She at fight through the wind that was blowing.  She needs to keep building the base miles each week.

Then I did a 3.2 mile run on my own (6:48, 6:31, 5:49).  I wanted to pull one fast mile out of the hat today which I didn't decide to do until 1/3 into the mile.  I wish I would have decided earlier because I did one quarter in 4:50 pace.

This morning I didn't have a lot of time. My wife, kids and I were helping the Salvation Army stack food shipments from donations around our city and also sorting toys out that were donated by a local business. We helped do this a few weeks ago also.

I ran 9.01 miles at an overall 6:41 pace in 1 hour. Last few mile splits were (6:28, 6:23, 6:23, 6:21, 6:18) last mile cool down at 6:36. Really an uneventful run in the dark.