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

I was excited coming back from my shattered leg and titanium rod placement in 2010 and other injuries from being hit by a truck to run a 2:54:56  marathon and get 6th place overall. First marathon for a while was exciting.

 The anxious wait for my first marathon comeback was here.  Over two years not running one was a long time and a test of where I was after my accident compared to what I ran them before..  I trained hard doing several 80 miles weeks and one 90 mile week.  But most of this was endurance and not a lot of speed training.  I was okay with that because I didn't want to comeback and bust myself and get injured.  I've learned this lessons from past experience.
I adapted Ryan Halls training program in mine let God decide what to do every day.  Probably why I was never injured because I alway tried to push too hard.

Race Day cloudy about 50 degrees some wind.  I got up at 4am and ate oatmeal and half of a granola bar.  I was pretty much energized with the rice egg bagel sandwiches for dinner last night.  Topping off the carbs the next morning is always good.

My wife and I picked up Jeff Shadley from his hotel and we rode to the bus location to ride up the hill.  Always a great pleasure to sit by a champion and a wonderful friend.

Talked with friends and warmed up a bit at the start line and was ready to go.  I said hi to Justin Parks before we took off.  I knew that would be the only time I would be right near him.  

To really be honest to myself and feel what I thought was somewhat of a good strategy for the first marathon back I was going to be conservative on the downhill.  

Mile 1 -6 (Downhill) 6:33, 6:49, 6:33, 6:38, 6:31, 6:32 (these miles felt like a walk in the park very easy and conservative but I think very smart).  I passed a few runners around mile 5 that just gunned down the hill at the start.  Running a marathon is different every time because your fitness is always going to be a little different going into each one.  Really the first few miles of a race is not always a good idea how your going to do in a marathon.  I believe its around 6-7 when you really know.

Mile 7  (downhill) 6:35 At this point if I was counting placement I was in the top 15 runners.

Mile 8 6:37 (uphill for half and downhill rest)  This mile you turn up and then back down making a loop in the road and running back down the hill.  Makes it nice because you can see the lead runners.  Saw Jeff and he looked really good and at least a mile ahead of me. I felt good and passed two more runners at this point.

Mile 9  6:46  (downhill and uphill)  I wasn't really watching my garmin for pace so I did really know I slowed down but that was the plan to run by feel.

Mile 10  6:29 (downhill)  Feeling good had a runner that was behind me for a while and I was basically running alone since almost at the 9th mile.

Mile 11 6:40  (downhill) Feeling good same as last mile.  I did purposely slow down because the little hill turning into Inkom also kills my pace for some reason and its not that steep.

Mile 12 6:31 (flat, Hil) Turned on Inkom road and the pace that I dropped to in the last mile seemed to make the little hill feel easy.  I will have to remember this next year.  Took my first Acetone Gel (blueberry).

Mile 13 6:47 (flat)  I hit the half at 1:27:13.  Felt good easy steady mile.  Now the race begins hitting Inkom

Mile 14 6:27 (flat) felt good heading into Inkom.  I was still running alone but a runner was behind me for about the last 5 miles.  I would have been nice to pace with someone.  Little accident dropped my small Nathan 6oz water bottle that I carried in my hand and had to turn back just a second and get it.

Mile 15 6:50  (flat) I was carrying a small water bottle (as I mentioned) the whole time so I met my wife at this point and throw my old one on the ground and see handed me another one on the run. This was a 8 oz bottle.  
Slowed down a bit to wave to the family and get the water bottle.  The 6 oz bottle was still half full.  I only drank about 8oz the whole race with only 2 gels.

Mile 16 6:55 (Uphill) Met a guy named Richard from Salt Lake City who was right behind me the last several miles and he finally decided to run along side me. I was feeling good. I was a little conservative on the first rolling hill in Inkom.

Miles 17 7:03 (flat and uphill) Richard passed me.  Once we got on the flat I was wondering why this mile was slower.  I wasn't really feeling fatigued maybe negative not sure.  But when I saw the split "really"  first mile at a 7 minute pace.  

Mile 18 6:46(downhill flat) I picked it up a bit and ran along side Richard and passed him going on the downhill.  This point I was 8th place. Felt good

Mile 19 6:46 (flat) Richard pulled along side me again but I expected that because I kept the same pace because I was saving it for the gap hill at mile 21.  We also caught up to the runner in 7th place.  Basically, we were all three running side by side.  But the other two were breathing at a very rough rate.

Mile 20 6:53 (flat) Kept the same pace but I pulled ahead of the other two guys a bit.  Not very much but I really was feeling good just saving energy.

Mile 21: 6:41 (flat and rolling)  I pick it up a bit and started to get a bigger lead and was heading towards Century Gap hill which is between mile 21 and 22.  It's a modest hill nothing bad.  I saw the 7th place runner walking and jogging and passed him

Mile 22: 6:57 (hill)  Up the hill I went gapping the other two runners and passing the one walking so I was in 6th place.  I did encourage the running that "you got this the last hill".  

Ok before the race I knew my daughter would be at the aid station between mile 22 and 23.  I told my family I promised them I was going to make the last 4 miles my fastest and it really a tough part on the course because mental you been rolling but the last 4 are flat.

Mile 23: 6:28 (talked to my daughter at the aid station and I asked her XC team if he wanted to pace me (jokingly).
Mile 24: 6:10 Good flow and felt my form was moving well with the faster turn over on the legs.
Mile 25: 6:21 Good mile.  I was analyzing the race at this point wondering what would have been if I took the top faster.  
Mile 26: 6:25 Trying to caught 5th place but ran out of distance.  I was 12 seconds behind  crossing at 2:54:57

Look at that I accomplished the prophecy I wanted for the last 4 miles.  I almost caught the 5th place runner at the end.  I just came 12 second short.  I came along way to get close to him and thought I could on the straight way but he picked it up at the end.

Met Justin Parks at the end of the race what a great gentlemen and gifted runner.  I enjoyed the company of talking with him.  He blew his own course record with a 2:26.  Nice   
job Justin and congratulations.   Jeff Shadley strong again at a 2:39 good job Jeff.

Little over a mile today with my oldest daughter at an easy 8:45 pace.  Body wasn't too sore just the normal soreness after a marathon.

12.11 miles  today in 1:29 at a overall 7:29 pace.   Last two at 6:43 and 6:54.  Good shake-out run from just the mile yesterday.  Ran at 9pm I wanted the heat for the challenge. Its made me a stronger runner this year because I have ran later in the morning this year than previous years.

Thinking about coming up and running the Top of Utah marathon.  To see all you bloggers that are going that I haven't seen in three years.  Normally I don't like to run a marathon just to run it and not be peaking, but I miss the fellowship.  Not sure if any hotels are left.

Ran with Barry.  He picked a hilly course trying to work me to death after the marathon.  We went up to Buckskin Rd. 4 miles towards the Pocatello Marathon course after starting from his house.   Good recovery run from the race 8.24 miles at an overall 7:44 pace in 1:03:40.  We did one mile in the high 6 minute range.  That's an accomplishment in itself after a marathon.  My quads were still a little sore but not too bad.  Thought about doing the Top Of Utah Marathon but don't know.  Hotels are probably reserved by now.

Ran 10.21 miles at an overall 7:25 pace in 1:15.  I was little sore from the course yesterday...so that being said my legs wanted FLAT! which in Pocatello is are to find a totally flat route.  But I managed to pick a decent route and take my time.  I felt soreness in the quad at mile 9 that had increased over the miles. I decided to see what I could pull out picking up the pace with the soreness.  We generally have to do this at the end of a Marathon so good training practice.  Wait I'm still recovering...  Anyway,  I managed to pick the pace up ant do a 6:48 on the last mile in my heavy cushioned Adidas Tempo 4 shoes.  (why is the tempo word in there :-) ) .  I didn't try to push at a full effort maybe 50% effort.  Not extraordinary but I wasn't looking for a Ryan Hall pace. 

Ran out to Chubbuck today down Poleline Rd. first.  Usually I will end going down Pole Line but I went the reverse way for once.  My quad is a little sore so I think I will cut back tomorrow and do around 8.  I did 10.4 miles and ended the last mile at 6:40 pace.  Headed up towards Chubbuck Rd and then down Hiline Rd. to do the loop home.  I guess I need to be carefully not to push too hard after a marathon. 

Still have some general soreness, as I mention in the left quad mainly.  Not sure it I'm going to be able to make it to Idaho Falls tomorrow to watch my Daughter for Poky High School run in the Tiger Gizzz XC meet. 

I love the Original Saucony Kinvara shoes.  Almost 600 miles. 

Ran up to Hiline Rd. Then down Chubbuck Rd.  I then decided to go out to Yellowstone Rd.  on Chubbuck.  My   quad wasn't too sore today so the foam rolling worked.  10.11 miles at an overall 7:23 pace in 1:14:39.  I took it easier just trying to find a good comfort zone.  Tomorrow celebrate my sons Birthday.  He's turning 8 years old and we are getting a bounce house for it.

Ran the Juz Be CuZ half marathon course with Barry.  My Quad was a little sore on the left leg towards the middle of the run than it seemed to get better towards the end.  Did 14.21 miles at an overall 7:09 pace in 141:39.
We will be doing this course  more.   This half marathon is mine I'm going to nail it and try to do well for the end of the year.

Very tired after my sons birthday party which ended around 5pm.  We rented a bounce house for him and he didn't even know about it.  My daughters took my son for breakfast at Golden Corral (All You Can Eat) while we went and got the bounce house and set it up.

I'm bad I didn't eat any of the Ice Cream cake we got for his birthday.  I stayed on a good diet and have stuck too it for the training and running.  Sweets don't appeal to me. Although I might break that tomorrow because a nice big Apple Fritter is what I've been crawing with ice cream on  it.   Now watching Hunger Games with the family that my daughter bought.

Rest day.  Did sit-ups and push-ups. We had our regional overseer speak at church.  Very awesome message.  About how we need to go tell the story about Jesus and wrap our life around it.  We don't have a story if Jesus isn't in it because it serves no purpose.

The rapture will be here soon so we need to get people ready to know Jesus.  The signs are here.  Once the rebuilding of the Temple in Israel than were looking at watching when he comes.  Matthew 24:42  talks about watching. 

Did 11.30 miles at an overall 7:20 pace 1:22:52.  Ran last mile in 6:42 pace.  In the run I ran a 5k route that I'm setting up helping my daughter for a service project for here school.  This will be a 5k fund raiser so that was kind of fun to make the course up.  Now I have to get a permit from the Police Department, check on insurance issues for the race, and other city rules.

Ran 12.21 miles at an overall 7:09 pace in 1:27:22.  Did the Olympus loop almost climbing to Satterfield street.  I turned off the road before that. I ran faster miles on the way home.  Good run. Its starting to get colder which I'm not looking forward to

12.12 miles at an overall 7:28 pace.  Ran out towards Chubbuck then down Highway 30.  My legs felt really tired this morning and I just didn't push anything and took it easy for 1:30:30.  Haircut today, but a busy day with morning at work expecting a call with Oracle. 39 degrees this morning I wore gloves ..yuck.

I ran over by Poky High School and Irving Juniior today.  I went  in and out of those streets.  Legs felt like bricks and very dead.  12.22 miles at an overal 7:29 pace in 1:31:28.  I think I sat to log yesterday because my bum is really sore.  I had a conference call with Oracle for 8 hours straight only getting up once. 36 degrees this morning

Ran to Ross Park then turned around and went down on 1st street sort of straight back home.  Did 12.32 miles at an overall 7:29 in 1:32:08.  Did do the last mile at 6:36 but the legs again were tired.  I can't decide if I want to register for an Official 10k race tomorrow.  This is the last of our summer series.

Race that was never suppose to happen.

I signed up for Simplot/Portneuf Gateway 10k race at the last minute.  Can of felt sick on Friday with a weak feeling. Achy headache and an ear ache. My legs felt dead I wasn't sure I would have much of anything but a dead race in my legs.  I was sore from literally sitting for 16 hours at work the last two days on the phone with Oracle.  I even made lunch while on the phone in my office trying to troubleshoot an issue that required my full attention.  All the sitting caused my rear-end and hamstrings to ache.  That being said I didn't think it would be a good idea to run any type of race.  Plus... almost two weeks out from a marathon and over 70 for the week leads to the dead legs probably as well.

Race.
Find myself in a pack of 5 runners in the first mile and it seemed conservative which played well with me. The pace was slow the first mile at 7:04 but we were fighting a good head wind that was really strong. The first mile is straight and flat all the way.   By the second mile which has some small rolling hills I was in first place by 10 meters.  
Mile 2 -:  6:54   again this was slow and I was running slow but no one else was pushing so I decided to take off and push the pace.  I was feeling with high energy and surprised at the pace.
 Mile 3 - 6:21  this is an up and down mile and lots of turns, but I felt good and strong. You run uphill on a grassy area at the park which is about a 8% grade.for 200m and it drops down through a trail at the park around the rocks back to the road at the park.  Still felt slow and I should have looked at my Garmin.

This is a loop course so the next three miles exactly like the first three.
Mile 4-  6:18  Same as first mile of course.  Really should have did this in the beginning.
Milre 5 - 6:18  I felt good and all I could say was I should have done this in the beginning and trusted I could have went out faster.  About a minute and a half in first place (total 95 runners).

Mile 6 -  6:11  Felt good crusin on the up and downhill portion for the last mile. The course was a perfect 6.2 distance.  I felt good at the end and finished very strong.

Very humbling to win after my come back recovery.  
What I learned:
1.  I need to start trusting and pushing harder in the beginning.
2. I know I can get faster even with the  Rod in the leg.
3. Need to work on speed work if I desire to do more 10k's.
4.  Experience of not racing in a couple years has lead me to being bad at monitoring my in a race.

Did a 8 mile recovery run with Barry afterwards.  Barry finished third.

Later Saturday wanted to just lay around and do nothing.. just felt weak and sort of sick.

Good harder run today.  I left from my house and headed up towards Pocatello Creek and keep going passed the Buckskin turn off for another Mile. Than I turned around and headed on Buckskin Rd.  up and over the Hill and then downhill by ON Semi-conductor.   Than I journeyed the rest of the way home.  Felt better in the body trying to shake whatever the achy feeling was over the weekend.  

  I'm not sure what to race next.  Any close distance marathon suggestions?

14.21 miles at an overall 7:08 pace in 1:41:31

6:40, 7:27, 6:31, 6:17, 6:31, 7:04, 6:58, 6:30, 6:35

Got some decent sleep last night of almost 8 hours the most I've got in a while.  I ran out to Poky High School than down the Portnuef trail and turned around and ran back home.  The temperature was 39 degrees so its starting to get colder in the morning.  I wore shorts and a long sleeve shirt with gloves.  Did a couple miles at the end in the high 6 ish pace.  Ran a total of 13.3 miles.  

Not sure what to do here from this point.  I'm thinking about shorting my runs to do some speedwork.  It seems I've done mid-long runs each day but very little speed work.  The legs don't stay to fresh with the mid-long runs everyday to really feel like doing speed work so I bag it quite often.  I need to figure out a better plan for the speed work and look at my past training.  I would like to get a little faster maybe not where I was a couple of years ago.  I think the inside hardware might be stopping that extra gear. 

Ran down Hiline Rd. then turned up Chubbuck Rd and then turned on Bench Rd.  I ran 13.33 miles at an overall 7:13 pace in 1:36:12.  Then I ran down Fairview Rd. and then headed down Olympus Rd. and back home.  Good run. I felt better later in the run after it seems always starting out sort of sluggish the first mile.

Did the last mile at 6:18.  Did a couple in the middle of the run to speed up 6:56, 6:44.

Ran up 5 miles to Pocatello Creek Rd. than back down 5 miles. Last by down was Barry's workout at 6:30 pace for 4 minutes and then 2 minutes rest/jog.  did 6:47, 6:30, 6:34, 6:23, 6:42.

10.12 miles at 1:15:20 at overall 7:27 pace.

Ran in my Adidas tempo 4 shoes their my heaviest cushion shoe.  My review is their very stable, good flex with a good toe box area.  Normally I don't run in a heavier shoe area 10oz but I think it helps build the muscles.   This is only my second pair of Adidas shoes.

Did 10.23 miles in 1:12:22 at an overall 7:05 pace out to Chubbuck Rd . and down Poleline Rd. and back home.  Did the last two miles at 6:42 and 6:10 pace.

Ran the Juz Be Cuz Half Marathon course with Barry then extended the miles afterward.  18.22 miles at an overall 6:56 pace in 2:06:24. 

Good run out to chubbuck and back on a ftlat course.  Nothing special took it easy and picked the last mile up to a 6:37.  Ran 14:30 miles at an overall 7:21 pace in 1:45:10. Break from long working hours on a system server issue.

Easy run for 11:11 miles at an overall 7:09 pace in 1:19:27.  Did a faster last mile at 6:32.  Went up by ISU and around the campus and back down towards home.  Working with an engineer from India so another late night.  Not feeling the best caught some type of virus causing belly to ache.

Went up Satterfield Rd. and then up the side streets and back down.  I did some faster miles at the end of the run.  I wouldn't call it a tempo because it was not planned.  I did the first back to back 5:ish minute miles I've done in almost three years.  Did 11.13 miles at an overall 7:01 pace in 1:18:05.  (End split miles 6:28, 5:45, 5:48, 6:29, 6:23).  Another milestone off my list running a 5:ish mile with my titanium leg.

Work from 4am in the morning with an Oracle Engineer in India so I was tried.  Also have flu yucky symptons but not to the point of knocking me back.  Ran 10.22 miles at an overall 7:04 pace in 1:12:16.  (Ending splits 6:42, 6:24, 6:52)

Problem solved on system after probably 300 hours of troubleshoot.  It's been my life the last few weeks. 

Didn't feel good starting and I was glad I ran into Bill Mandler we ran several miles together up Monta Visita and Satterffield Rd.  At the start of the day I was still not quite feeling the best..  The last two miles I struggled and was weak and had a weak stomach.  Did 13.30 miles at an overall 7:37 pace in 1:41:21.  

Finally everything came out of the body and I felt better after that.  I later went to Rexburg and watch my daughter finish 5th in the XC meet.  What a break out race for her.

Ran the Just Be Cuz course with Bill Mandler and Barry.  Weather felt great.   I was still recovering from some type of weak stomach ache feeling and headache.  I was just getting over this so I knew this run would be just an easy float down the hill and through the rolling hills.

We chatted for about the first 5 miles then Bill dropped back a bit and eased into his zone.  He has St. George Marathon next we so it was good to run what he felt he needed to.  
Barry and I headed down the hill and Barry and I stayed together until mile 10 and he dropped back.  We were running in the low 7's.   
I finished on my own and then ran back to find Barry and finished the course again with him.

15.08 miles at an overall 7:11 pace  in 1:48:14.