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

This morning I got up at 5am to run the Pocatello Marathon course with Barry.  The temperature was 30 degrees but no wind.   I didn't sleep good last night even though I went to bed around 9:55pm.  My wife got up several times because of a migraine that she developed over the day.  My son got up once talking in his sleep.  It was a very restless night of sleep.

The plan for me was to run 20 miles and Barry would run 15 miles.   I dropped my car off at the 15 mile mark the night before so that Barry could drive and come get me when he was done, and follow me for the additional 5.  But I planned to take off ahead of him in the run so that I would be about 3 miles ahead when he finished at 15.   That way he wouldn't have to follow me for the whole 5 miles.  

Barry is really looking good and is going to excel in Ogden.  He's starting to build good endurance.

The run went well I ran 21.23 miles at an overall 6:40 pace in 2:21.   It felt pretty easy and I really didn't push any of the miles.  I had to brown code at mile 6 or my pace would have been better.  That mile was a 9:28, but I sure felt good afterwards.  I'm thinking it was all the syrup I put on my pancakes that we did for dinner the night before.   It must have disturbed my stomach to some degree.

Following mile splits

6:05  (downhill) trying to catch up to Barry after brown code.  Really not pushing the mile at all.

6:25 (downhill) just staying relaxed with little effort.  Finally caught up to Barry.

6:26 (half uphill and half downhill) again little effort.  Said good bye to Barry.

6:08 (downhill) felt great not pushing at all.

6:09 same as above

6:11 same as above

6:21 (little uphill/downhill/flat)  not pushing just running how I felt.  Very easy

6:12 same.  I really was relaxed and enjoying the run.

6:36, 6:42, 6:48, 6:34 6:11, 6:18 (rolling hills)  Not pushing again just running relaxed with not a lot of effort.

I ran .4 mile warm-up this morning testing new shoes out to run in (Avia Lites II) and was also waiting for Barry to come and pick me up.  Barry and I drove up to the Hospital and ran the 10k Heart and Soul city race course that will be held next month.  It's very hilly.  We just ran the 6 mile course easy.  The last 1.5 miles is uphill and this is where Barry and I split apart.

Then I decided to do a 3 mile tempo:

mile 1 5:32 (mostly downhill)   very easy and really wasn't pushing the pace.

mile 2 5:38 (flat) very easy and felt good.  I should have pushed harder.

Mile 3: 5:54 (flat) felt good but the last .2 I could tell I was getting a little tired and losing some form.

Then I ran the rest of the miles how I felt  (6:57, 6:39, 6:50, 6:26) all on a flat route.

 All in all I was happy with the tempo knowing I ran 21 miles yesterday.

Totals 13.60 miles at an overall 6:37 pace in 1:30.

Note: I've had four pairs of Avia Lites Model 1 and Model 2 is just has good.  I would recommend Avia shoes to anyone.  Their very durable up to 500 miles.

This morning I ran the dog 4.52 miles at an overall 7:38 pace in 34:31.  I'm trying to get the dog back in shape.  He use to run 10 miles with me.  I plan on running him every Sunday which is normally my day-off from running.

Ran .2 later with the dog.

This morning the temperature was 37 degrees but humid as Bill Mandler mentioned in his blog.  I saw him running today over 50 yards ahead of me.  He has good form and looked good.

I should have wore shorts rather than my blue Peter Pan tights.  Anyway, I ran 14.21 miles at a 6:59 pace.  Did one down hill mile in 5:56, and the rest after that between a 6:2ish to 6:4ish pace. 

Ran another .2 just to loosen the legs up because they felt tight.

Ran 13.43 miles at an overall 7:14 pace in 1:36.  I felt tired and sluggish today so I just ran just to run.  It was raining and the temperature was in the high 40's.  I ran on highway 30 all the way out to Simplot where you turn to get on the interstate. Then I ran all the way back and turned on Phlibin Rd. then on Cottage Rd. and then turned on Hawthorne Rd. then back on Quinn Rd.  and on Poleline, Alameda Rd.  Finally, back home.  I didn't even look at my splits when my Garmin went off for each mile.  This morning I didn't really care.  The first mile I ran at a fast 8 minute pace :-).  I really treated this as a good old recovery run.  It's good to teach your body to slow down and not worry about pace.  Being sluggish could me your bodies tired and its time to let it relax on a run and not overtrain.

It's probably time to retire my Brooks Adrenaline 8 shoes. I might be able to get a couple more runs out of them.

This morning was sort of an adventure run.  I had a dog following me for 7 miles that I was trying to get rid of.  The whole focus on this training run was not a tempo run, not a recovery run, not a long run, not a fartlek run, but GET RID OF DOG RUN.   The weather was 41 degrees and nice so I wore shorts!

I went up and down the hilly roads of Monta Vista trying to shake the dog.  Then I went up Pocatello Creek Rd. to get rid of the dog.  I even yelled at a police officier that this dog needs to be picked up and taken to its rightful owner (it did have dog tags and it followed me out of a backyard on Wayne St).  I don't think the officier understood me because he did nothing.  When I went downhill on Bench Rd on the 7th mile the dog was losing steam.  I then turned up Pocatello Creek and ran up for over two miles and I finally shook the dog.  He couldn't keep up.  When I turned back around I decided to run faster, because of the interference of the dog I was running out of time. 

6:11 (downhill and flat) easy just relaxing.  (I was able to wear shorts today)

5:45 (downhill and flat)  Easy just relaxing again focusing on my turn over.

5:39 (downhill and flat) same, don't rememeber much but I was back in town.

6:46 (flat)  I had to stop for traffice so that was a bummer.

6:06 (flat) Started back up to try and  in the last mile at around a 6 minute pace, but not any faster.

(Note: when I was coming back down I seen the dog and there was a car from the house it was from on Wayne St.  trying to get the dog in the car.  The dog was a big black lab probably two years old)

Ran 13.43 miles at an overall 6:45 pace in 1:30.

 My wife called me home from work because my son has strep throat and an ear infection. Most likely I'll be home tomorrow as well.  Don't know what that's going to do to the running schedule.  Just hanging out with my son now.

This morning was very windy but the temperature was 45 degrees so another shorts day.  I started running at 6:15am and I was going to try and catch Bill Mandler up around his house before he got going.  But with my slow lazy way of getting ready I must have just missed him when I ran by his house around 6:30.  I had to run about 12 miles in a 20-25mph wind.

I ran 19.15 miles at an overall 6:57 pace in 2:12.  I ran the last few in the 6:3ish to 6:4ish range.   I ran my long run today because the rest of the week will be busy with soccer and baseball tournaments starting tonight. 

Tomorrow I'm getting my truck detailed, plus I'm buying new wheels for my Sliverado 2002 half ton that only has 49,000 milesPicture similar to my truck same color and all(I don't have my own truck picture).   Here's a link to the wheels I'm going to purchase, I haven't decided which ones yet.  Please cast your vote.

Dick Cepek DC-1 wheels

These have Tough clear coating maximizes protection even in the harshest climates

American Racing Victor ATX Teflon wheels

These have a teflon coating and will not rust and excellent all year.

I'm off again today because now my youngest daughter has strep throat.  She vomited last night around midnight and just doesn't look good.

To be back before my wife had to get to work Barry came to my house at 5:50am and we drove up to the Pocatello marathon course and ran down Pocatello Creek Rd, then turned on Hiline Rd., then I went over the Yellowstone St. overpass and turned on Hiline  Rd. then back up to Alameda rd.

Barry and I did some MP miles for him to get ready for Ogden's HM that he is running, (not me I'm still a slacker).  Splits (6:22, 6:20, 6:10, 6:13,).  Then I took off from Barry and kept the mile pace decent (6:02, 5:52, 6:00, 6:07,6:27,6:22,6:33,6:41)  

Totals 13.22 Miles at an overall 6:19 pace in 1:23. 

Now to take care of my daughter the rest of the day and also hopefully order some wheels/rims for my truck.

I ran 17.52 miles at an overall 6:56 pace in 2:01.  I ran from my house on Mckinley Ave.  all the way to Century High School.  Then I turned around and ran the same way back home.  What's nice is the turnaround is exactly the last 5 Miles of the Pocatello Marathon Course so it was good training for the ending miles.  I ran the last half in th 6:3ish and 6:4ish range nothing fast just a relaxed pace.

Run over a half mile at the soccer field during my daughters tournaments.

Ran 6.21 miles with the dog this morning.

Temperature was 37 degrees when I started but the 10mph wind made it 30 degrees.  The sun was out and it felt really warm regardless the temperature so I wore shorts.  I don't think weather.com was right this morning because even with the wind chill it did feel like 30 degrees.  I headed up to Pocatello Creek Rd. and turned on Satterfield Hill Rd and hit the wind all the way up the hill. 

 I was up late last night, because this jeep ran into our neighbors fence and they were trying to run away from the accident but my wife and I ran outside and made them stay put and my wife immediately called the cops.  They were definitely drunk and destroyed the fence in their jeep.  The noise was very loud and scared us.  Needless to say I didn't get to bed early.

I did run 15.23 miles at an easy 7:00 pace in 1:46.  I through in some 6:3ish and 6:4ish miles the last half of the miles.   I also did some fartleks during the run.  Very beautiful day.

Lunch

My wife didn't need me to fill in on my lunch hour at the daycare, because of early release school day so I decided to run.  There's a wind advisory here starting at 3pm, but the wind was already blowing hard on my run at 30mph! The temperature was 72 degrees just gorgeous despite the wind.   I ran 4 with it and 4 against it.  I acutally was faster in the headwind vs the tailwind.  Probably do to the fact I was just getting the legs warmed up.  I ran 8.21 miles at an overall 6:51 pace in 56.17 minutes. 

No lunch yet the belly is complaining.
 

Another morning with a strong wind, but another shorts day.    The problem with the wind is it was circular so you never knew where it was going to blow from.  Definitely a weird experience this morning.

I stayed up too late last night especially after running 23 miles yesterday.  I was getting laptop estimates and computer desktop price estimates for my wife for grants that they have been approved to have for our daycare.  This is for new computer systems.  My wife gets a free laptop and I get to pick it out under a certian price range that the grant provides.  The desktop will be the daycare software admin system.  I was also still looking at wheels/rims for my truck.  I like the Teflon but I might have to lift my front end of the truck for these to work, or they will be to aggressive. Anyway, I was up after midnight.

My legs were a little sore today after yesterday's runs so I ran an easy 14.12 miles at an overall 7:28 pace in 1:42.  I wanted the pace slow and easy, but the wind really did help matters.

Temperature was 28 degrees with a nice wind, but I still wore shorts with gloves, sunglasses and ski hat.  I probably looked like a reject out there running.  I ran 14.13 miles at an overall 7:25 pace in 1:44.  Just another easy run.  I was tired this morning.

Evening 

Did a .1 sprint to wake the legs up.

The temperature this morning was 49 degrees and a nice breezy wind around 10mph.  I ran a rather hilly route this morning.   My legs felt better today, other than I have had a pain at the bottom of my left foot up near the toes for the last week or so.  My toe next to the big toe feels kind of swollen.  I need to keep my attention on this that it doesn't get worse.  Could be because I've ran for 25 straight days. :-)

Anyway, I started from my house ran down Yellowstone, and turned up Clark St. (hill) then up Hospital Way (another Hill).  Once you get up to the hostpital you have a half mile downhill.  Then I turned up Buckskin Rd (hill) then turned on American Rd (rolling hills) then turned on Barton Rd.  (downhill) for almost a mile.  Then all the way back home (flat).

 I ran 15.10 miles in an easy 7:15 pace in 1:49.  Ran three miles under a 7 minute mile.

I've done quite a bit of medium long runs this week to build endurance.  I feel really good that I was able to accomplish that in the time frame I have.

Temperature this morning was 38 degrees with a bit of a breeze.  I drove up to the start of the Pocatello Marathon course this morning.  I was going to run the course and have my wife pick me up before she had to work,  but she had another migraine last night.  I wanted her to sleep as late as she could so I just ran down the backside (she is feeling better this morning). 

I ran the 6 mile downhill than headed up Olympus Rd.  then turned up to reach the top of Satterfield Rd  (2 mile uphill) then I headed back down for a two and a half mile downhill on Bench RD.  Then I ran on Hiline, Yellowstone, Hawthorne, Alameda roads.  Then back on Mckinley to my house.   Pretty much all of this is flat.  

I ran 21.42 miles at an overall 6:56 pace in 2:28.

Evening

Ran .1 to loose the legs up after mowing the lawn.

Ran 11.22 miles in 35 degree weather but nice and sunny for shorts.  The bottom of my left foot upper part under the toes is hurting.  No running tomorrow to let that rest.

Afternoon

Sprinted at my sons tee ball game.  I ran more than this but I'll just count it at .1 distance.  He hit the ball hard all three times and fielded the ball very well.  He also ran the bases very well and I was real proud of my 4 year old.  Sadly, this is his last game of the year.

Rode my bike over 9 miles yesterday   A lot of uphill.  I'll count 3 for running.

Ran an easy 13.21 in 1:38 on a gorgeous morning. I was tired this morning and had a hard time getting motivated in the run. I didn't sleep very well last night. Oh well good endurance run.

Lunch:

Ran 8.8 miles at a 7:04 pace in 1:02. Very hot 85 degrees. I'm glad I took an 8 ounce bottle of Power Zero on the run with me. Very hilly course the first two miles I ran up to American Rd. and then ran the rolling hills then turned on Barton Rd. then 4th Street and back to the University. Stayed in the 6:2ish to 6:4ish the last 5 miles.

Ran this morning in gorgeous 60 degree weather with the sun bright as it could be.  My legs were dead though and I'm sure it's the build-up of the high mile weeks.   It will be nice to slow down here soon.  I thought about taking an extra day-off this week to try and get the legs back.  I really don't need to go in the 90's again. 

Anyway, I ran 12.11 miles in 7:08 pace in 1:26.  My first 4 miles I averaged a  7:45 pace.  Then I picked it up and decided to see what I could do on dead legs going downhill two miles and flat the last two miles back to my house from doing the Satterfield Hill loop.

6:25 -  This is the biggest downhill part of the course and I ran it the slowest.  Maybe legs were getting started.

5:55 - Legs awake a little bit, but not as easy.  I'm sure it would be easier on legs only doing 60 miles a week.

6:07 -  Flat portion and the legs felt okay, but sore.

5:51 -  Felt good excepte was getting very tired the last part of the mile.

I definitely don't have speed right now and maybe need to cut the mileage a bit and work on more speed if I plan on running on June 13th.  I'm running a 10k race the week before so maybe that will help.

I ran 12.42 at an overall 7:28 pace in 1:32.  The wind was terrible this morning blowing around 30mph.  I ran what the wind would give me.   Did really care about the pace I just ran.  The splits where all over because of the extreme wind.   The morning was very nice beside the wind.

Ran a bit at my girls soccer game in Idaho Falls last night.  It's funny, to get to the field you have to run downhill.  The fields are located on Old Butte Road.  The wind there was around 30mph at 6pm.

Two words that's great to mention this morning "NO WIND".  Kind of chilly at 34 degrees but I still wore shorts with gloves and my Dallas Cowboys beanie hat (Yes I'm a very big Dallas Cowboys Fan).  I ran down Hiline Rd. I couldn't really pick up the pace on this road because their doing construction by turning it into a five lane road.  Then about a two mile stretch uphill all the way up to Satterfield turning off Bench  Rd.   Once I reach Bench Rd. there's a trail that goes up a mile behind Satterfield Rd.  Believe it or not I actually ran a trail which I hardly ever do.

Then I ran downhill on Satterfield Rd. nothing to fast or exciting.  I wanted to save my energy for tomorrows long run where I will throw in some faster miles.

Totals 14.22 at an overall 7:13 pace in 1.42. 

Ran 21.11 miles at an overall 7:10 pace in 2:31on the Pocatello Marathon course this morning with Barry (on the blog).  We started at 4:54 this morning.  Barry ran 18 miles and he also ran the Ogden Half Marathon last weekend.  He did awesome and had no signs of fatigue.   I told him if he keeps getting consistent long runs in he should be able to run the Pocatello marathon for his first Marathon.  If he would have been able to run the Ogden Half Marathon this week I believe he could have been under a 1:25.  Barry is becoming a great runner.

Me on the other hand had a belly ache through the whole run.  I really wanted to do a tempo in the run, but every time I would speed up my belly would kill.  I had to drop the pace to keep it comfortable and manageable.  I should have stopped and tried to go to the bathroom.  Overall I guess a long run is suppose to be slower anyway.  I did the last three miles sort of faster with my belly screaming in pain (6:31, 6:49, 6:31).   Sometimes your body rejects what you have planned on a run.  I've put in a lot of miles and my calves are tight right now.  Next few weeks the  mileage is going to  drop  I've decided.

 Still can't make up my mind if I want to run the Utah Valley Marathon or not.  I don't really feel ready enough as far as speed wise right now.

 

Ran the Heart and Soul 10k race route this morning with Barry.  My right calf was sore and I really didn't want to get out of bed to run.  After a slow two miles I finally warmed up a bit and ran the of the mileage below a 7 minute mile.  Ran 11.18 miles at an overall 6:56 pace in 1:18.   I did the last 5 miles running home after finish the 10k race course route.  Did one mile in 5:53 pace and relaxed the next mile in 6:20 pace.

Now to get ready for my daughters birthday party.

I will probably cutback to 70 miles next week to get ready for Utah Valley Marathon if the body says it's a go.

This morning at 8:30am it was 56 degrees.   I slept in which was planned.  I ran the dog today for 6.24 miles at an overall 7:47 pace in 48.35 minutes.   I was a little sore.  Nice easy run.  It's time now to head to a wonderful church service.

I'm taking tomorrow off and just enjoy the day.

No Running today.  Instead my analysis of my training leading up to the June 13th Marathon, and after my Achillies injury.
Do I have enough to run a race that what I wanted to evaluate. 

This morning it was 43 degrees and gorgeous.  Very good morning devotion with my lovely wife as well.  

 I had a rough night last night where I vomited all my dinner and everything.    I think it was the birthday party cake and fried food.  Anyway, this is the third time I've done this in two months.  Somethings not right, and it always seems to be on the weekend, and I always have to run the next day totally depleted from food and everything where I'm feeling that I'm running on fat energy.

I ran the Satterfield loop today   13.11 miles at an overall 7:06 pace in1:33.  Even though I was tired and depleted I wanted to run a tempo the last three miles.

Mile 1:  5:43 (Downhill) not that hard, but I could tell I had no carbs in me.

Mile 2:  5:42 (Part Downhill and Part Flat)  Again didn't feel too bad.  It's weird running on just fat.

Mile 3:  5:46 (Flat)  Good mile and didn't feel to tired, but I was getting hot because of the long sleeve shirt I wore.

 Not bad of a run after a real slow start.

Nice morning temperature with the Sun beaming in your face (good thing for sunglasses).  I took the run easy today on a flat route.  11.3 miles at an overall 7:13 pace in 1:21.  Busy day at work.

If anyone is interested we are selling are 15 Passenger Ford Econoline Van 2002 V8 Trition Engine,  E-350 Super Duty with towing package.  The Van only has 40,600 original miles on it.  It really is like new.  We used it for our daycare, but now we need a mini bus.  We bought it new in 2002 and it had 20,000 miles on it 6 years ago.

Kellybook book is listing it at $11,200, but we will sell it for $9,500.   If you know anyone that's interested please let me know.

Picture

  15 Passenger picture 2 click here

Last night I had to travel to Idaho Falls for my daughter's soccer game and we never got home till almost 9pm.  Then I ate dinner at quiznos since it was so late (I ate a very healthy Honey Bourbon Chicken footlong).  I couldn't go to bed until after 11pm because I was worked up from the travel and didn't feel real tired.

Nice morning  but the wind was blowing hard at times and I ran mostly in a headwind.  I ran a very sluggish 12.51 miles at a 7:19 pace in 1:31. 

I drove up above Mink creek to start the run today (right above where the  second Pocatello Half Marathon starts). It starts out about 6,000 ft and drops to 4,500 ft.  But you have several rolling hills.  The drop is really only in the first 7-8 miles.  I left the house at 5:40am and got up there at 6:10.  It was really warm this morning around 50 degrees.  Once I got up there I realized I left my fuel belt that I had prepared to take that carries 16oz of water.  I still had my sports beans but no fluid.  I ate a bag of sports beans around mile 14 and that really seemed to be all I needed other than I was still thirsty.

The first 8 miles I averaged around 6:35 pace nothing really fast.  I really did get hot and was thirsty by the end of the run, but I never hit the wall.  In fact the last mile (flat) I did at 6:31.

Overall 20.52 miles at an overall 6:46 pace in 2:18.  Good run and I could have went faster but I didn't feel the need to push this run too much.

Evening

Mowed two lawns tonight, plus put together a trail gator to attach my sons bike to my wife's mountain bike.  This will allow her to ride him to work at our daycare.

Ran the Heart and Soul race course with Barry and then ran home.  My legs were trashed from all the hills yesterday and the up and down course today.  I knew I won't be doing any simulation race test on this route today.   It was very hot but we survived.  We started after 8am.

 Ran 12.4 miles at an overall 7:11 pace in 1:29.  Did several miles in the 6:3ish range, but they all felt hard today.  But a good week to cut the mileage down a bit.  My speed is not where it should be but oh well this isn't my life it's only for fitness.

The dog was peppy this morning so we ran 7.12 miles.  He was more motivated to run than me.  I'm a little sore in areas.  I have a full body massage scheduled on June 3rd, and that should help.

The pace was 7:25 in 54 minutes.