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

I ran 6 miles today at a 6:52 pace in 41:38.  It was nice to be back home from Jackson Hole.  Now I have to leave on Thursday for St. George.  Part of me doesn't  want to go with the long drive, and  being away from my family again.  I found out I have to go to a conference for work in San Jose, California for 4 days on October 29th.  

Today I picked up the pace a bit and did consecutive miles of (6:18, 6:18, 6:19, 6:14). The total mileage was 7.25 at an overall pace 6:30 in 47:09. Really felt good and fun. I really wanted to go to the track and do speed work, but I couldn't get my act together, because I stayed up till midnight last night with work related issues. I'm actually really thinking about coming up to STG on Thursday and traveling all the way. I would get there probably at 10pm or later. That way I would have all day Friday to relax. I would probably find a place and sleep in the car for that night.

Today I ran 7 miles at a 6:54 pace.  I ran 3 miles uphill and 3 miles downhill.  The last three miles downhill I wanted to push a little (6:43, 5:49, 6:01)  trying to feel the mp for the last two miles.  I felt okay at that pace, but its not 26 miles.

Easy 4 mile run today. See everyone in St.George.

This morning I ran 3 slow miles with Ted in Cedar City.  It's been great getting to know Ted and very nice of him to share his room. Will see the rest of you in St. George.

The St. George race was fun, and I enjoyed meeting everyone. I ran a 2:39:29, and that was good. Although it wasn't an all out effort. I was too conservative in the beginning and felt I could have ran a lot faster time. I had a lot of energy at the end and really I'm not that sore other than tightness in my calves. That tells me I didn't go all out and push until really the second half of the race. But I met the goal that I wanted to reach, and that gives me confidence for future races. I think my main concern in the first half was not really knowing the course that well. I ran the first half in 1:23 so that tells you how big of a negative split I needed to get under 2:40.

One thing I'm thankful for is that Ted is alright through this whole weekend experience.

 The race started a little early and I was just getting into the elite corral so I was caught off guard and not where I wanted to be in the elite corral. I felt kind of sluggish the first couple of miles, and it might have been from all the carb loading (6:21, 6:18), and I didn't warm-up. I caught up with two runners Dustin and Steve that were going to pace for a 2:40. We seemed to be running great for the next 5 mile splits hanging around a 6 minute mile pace and dipping in the high 5 minute mile pace. At mile 8 starts the Veyo hill and I slowed down way too much, but the hill wasn't a problem (7:07).  I'm not sure what happened I remember just not paying attention to my pace and just looking at the hill.
The next 3 miles is a gradual decent but not bad, but I went slower than I should have. I'm not sure why we went so slow from miles 9 - 11. After mile 11, I abandoned the Dustin and Steve  and went on my own. I picked it up the last two miles before the half way point (6:11, 6:10), and was at a 1:22:59 or 1:23 time. I would need a huge negative split to get 2:40, and that's exactly what I did.

I got in such a rhythm that I felt unstoppable. At mile 20 they had a digital clock at the mile marker, and the time was 2:04, so I knew for the next 6 miles I needed to average 6:00 per mile to hit 2:40. Well, I did that and better with one mile left all I needed was a 6:20 to get 2:40.
I felt so good that for the last 6 miles I averaged a 5:50 pace. I still had plenty of energy crossing the finishing line. My official time was 2:39:29. I felt good, but I do feel I didn't go all out and could have ran faster (2:3?), but that's okay because I accomplished another goal, and there will be other faster times. I'm really not sore other than tightness in my calves, which is normal for me after a marathon.

Mile Spits 6:21 6:18 6:00 5:59 6:04 5:55 5:58 7:07( Here's where I could have picked it up better) 6:38 (ditto) 6:28 (ditto) 6:47 (ditto just ugly times) 6:11 6:10 6:03 5:55 5:40 5:52 5:59 6:13 5:57 5:45 (run for my life the next 6 miles to get 2:39) 6:00 5:48 5:37 5:35 5:35 (felt like I could have kept running)

This morning I did a 4.3 mile run with the dog at a 7:52 pace in 34 minutes. Not really any soreness to speak of just a easy run in a head-wind most of the way.

Lunch I ran 4.2 miles at a 6:57 pace. I really feel good after the marathon, but I'll take this week easy.

Ran 1.5 miles on the treadmill at halftime on the Cowboys vs Bills game.

AM: Easy run again with the dog at 30 degrees. I had to break out my Under Armour tights, because the wind was also blowing. We did 5.31 miles at a 7:15 pace in 38:29.

I'm very pleased what I've accomplished this year had very humbled too. I'm also excited for Jeff Shadely for his amazing runs this year. He's going to crush his PR next year, and hopefully we can train together.

I so motivated for next year and hungry to do better. 

PM:  ran 5.22 miles in a 6:32 pace.  I'm not sure why I ran fast this evening but it felt easy.  I'm really thinking I should do another marathon in December, because I feel I can better my previous one.  The problem is I wouldn't know what one to do that's reasonable close. 

Today I ran 7.3 miles in a 7:16 pace in 53:10 minutes. The last mile I ran almost half at a 5:40 pace and finished the mile at a 6:47 pace. I probably won't run the rest of the day because of a busy schedule so it was good to get 7 in this morning. I was up very late last night with relatives so this morning wasn't fun getting up.

I'm not experiencing much soreness, like I said in someone's blog. I must have been lazy in the ST. George marathon, and it really makes me mad, because I wanted to come away from it not being able to walk.  In fact my wife told me don't come home if your not that sore.  I felt I pushed hard the second half, but maybe not as much the first.  I'm really anxious to run another one soon.  April is a long time away, but winter training is a benefit with the break.

Today I got up late, and had to really push the run if I was going to get back in time to take my kids to school. I ran 7.5 miles and the last three miles I really picked it up to get back home (6:32, 5:52, 5:41). I really don't have any soreness from the marathon. My calves are little tight but they don't bother me.

I think I'm going to run another marathon before the end of the year, I want to get below a 2:35, and I know I'm capable of doing it after last weeks performance.

Lunch: I ran 2.6 miles outside at whatever pace I felt and didn't look at my garmin until two miles in the run. My overall pace was 7:08.

I worked late last night troubleshoot a disk failure on one of our Linux servers so I was tired getting up. I ran 7.61 miles at a 6:41 pace at 30 degrees. I had pretty good spilts trying to push just a little bit, but not too hard (6:48, 6:42, 6:32, 6:37, 6:23, 6:29). I was pleased and glad to be done, because I was in a hurry again this morning. I will probably do some easy miles this afternoon.

Paul, found me an excellent marathon to run on December 2nd in California "California International Marathon" so I'll see what my wife says. I will be in California at the end of this month. Paul, your a great athlete and person.

Yesterday my daughter ran two miles. My daughter and I are going to be running a race together in two weeks called "girls on the run 5k" I'm going to be her pacer and try to help her win.

Lunch:

I ran a slow run with the dog consisting 4.5 miles at a 6:59 pace in 31:42.  The weather was warmer so I wore shorts compared to 30 degrees this morning.

Today was a cold rainy run.  I did a combination of uphill, and downhill and flat pretty much of equal distance.  I had to work late last night which seemed to cause me to feel sluggish the first 4 miles.  I really was tired on this run but seemed to wake-up towards the end.  13.1 miles in 7:03 pace.

My legs feel recovered from the marathon, but I would say their totally fresh.  I was so tired getting up this morning that I almost bagged the run.  The rain made the run not very enjoyable.

Today I run 8.13 miles at a 6:59 pace. I ran on highway 91 and back in town pretty much on a flat course the whole time.

I'm considering doing the Silicon Valley Marathon in San Jose on November 4th, because I will be at a training conference in San Jose till November 2nd (if not canceled), and thought I would stay a couple days extra and run the marathon. This is a completely flat course, so I need to figure out what my training will be until then.

Ran 4.11 miles at home on my lunch hour on the wonderful treadmill watching ESPN, and the analysts saying how the Dallas Cowboys are not an elite team like the Patriots.  Well I have to disagree, because the Cowboys lead in the 3rd quarter and the amount of penalties killed their chance to win.  I'm not saying they would have won, but who knows.  Their still a good team and have a chance to go far.

Today was just a plain old easy run with the Dog. I've felt I need to take some easy runs in rather than trying to come-back so fast from St. George and do faster runs. Which I started doing some faster runs after STG, and I don't feel my legs are back at peak performance yet. I think next week I'll start to do some faster runs if I'm going to run the Silicon Valley Marathon on November 4th. I still don't know yet.

Anyway I ran 8 miles this morning at a 7:13 pace at 35 degrees. I did two sets of 200m strides. It felt kind of nice to run at a slower pace. I think sometimes I always want to push, but your body does need time to heal from a marathon.

Lunch:

I ran on the treadmill at home and did 3.4 miles.  First mile in 7:30 and gradually increased the speed where I did the last mile at 6:45.   To me it always seems that the treadmill is harder to run on than running outside.. 

This morning it was 42 degrees with a 16 mph wind and the weather said the wind chill made it feel like 32 degrees. I left sort of late so this was suppose to be an easy run, but it really wasn't. I ran 9 miles at a 6:31 pace in 59:05. The last four miles I picked the pace up (t615, 6:13, 6:06 and 5:55). I need to get up earlier in the mornings, and use better time management.

Lunch:

I ran 3.6 miles at home on the treadmill.

Note:  Looks like I will be running the Marathon in San Jose, California on November 4th.  I could really use a training strategy for somewhat of a flat course.

 

Okay I'm not ready for the cold weather yet, but too bad it's here. This morning when I started out it was 29 degrees with the wind blowing 14 mph. I need to get better gloves than my Under Armour cold gear ones. I need running gloves that are going to work in negative degree weather and wind. Does anyone know a brand I could purchase? My hands were really the only thing that was cold just like last year.

Anyway, I ran 9.3 miles at a 7:14 with the dog. I basically just ran all over the city on a flat surface since this is what this next marathon will be like on November 4th. Guys pray for me in this marathon, because I've never ran on this sort of course.

 Lunch:

Again on the treadmill at home 4.4 miles.  Did the last mile at 6:30.  Haven't signed up for the Silicon Valley Marathon yet on November 4th.  I want to see where I'm at with a Marathon Pace sort of long run planned for tomorrow.  I can't do my long run on Saturday, because will be out of town for soccer tournaments.  I want to see how I feel after running so many marathons lately before I make a decision.

Today I did a long run and the weather was absolutely awful 30 mph gust with rain, but it was about 39 degrees so that was the only thing in my favor. I tried pushing in the wind and really wore myself out the first part of the run which was 9 miles in the wind. Then I turned around and had somewhat of a tail wind. The wind would just knock you back and I did everything I could to fight through it. I made one mistake on this run that I dressed too much and was very hot. I can never remember sweating so much. That will definitely take the energy out of you.

7:23, 7:12, 7:08, 7:05	(warm-up, but maybe too fast in the wind where it would beat your head and body up. The light rain wasn't bad..)
6:56, 657, 6:43, 7:22, 6:31	(so windy I just was trying to fight through it to get a decent pace per mile)
6:00, 5:57, 6:11, 6:09 6:01 6:02	(got a little tail wind on these miles, but not a lot. I did get some MP miles.)
7:12	(cool down)

Really not the run I was hoping for and not very impressive at all.

Mileage: 16.3 miles at a overall 6:41 pace in 1:49.

One thing I tried to accomplish in this run is to simulate the Silicon Valley marathon where the first 13 is a gradual uphill and the last 13 is a gradual downhill and it's sort of a loop run.

My first 8 1/2 miles were a gradual uphill and the rest were a gradual downhill and I did sort of a loop run.

 Evening:

Ran 3.2 mile with my 11 year old daughter at a overall pace of 8:32.  We did some fartlek training to teach her to pick the pace up.  There's a 5k race that were going to run together, and I want her to win in her age division.
 

I ran 7.1 miles today in a head wind at a overall 6:17 pace. I pushed the pace because I wasn't happy with my run yesterday. Even though I was at work till 1am I still felt fresh running at 8am .

6.51 (Fast warm-up)

6:05 (decided to just ran by feel for the next few miles)

6:03 (felt easy on a flat course)

5:57 (felt good going into a headwind my legs felt so good)

6:23 (The wind completely blasted me)

6:09 (Pick up the mile after the headwind and just kept running by feel)

6:16 (Last mile because I needed to get back for my girls soccer tournament)

This morning it was 29 degrees so I headed out in two layers except for the tights, and I was thankful that there really wasn't a wind. The route was really a combination of flat, uphill and downhill. I took the first 4 miles easy and the last 4 I did in 6:23, 6:15, 6:16, 6:23.

I was a little tired when I woke up even though I went to bed before 10pm, but I spent most of the weekend tiling our bathroom floor, and it really looks nice. Lunch Hour I need to install the new toilet so no running on the lunch hour.

Tonight I ran 3.21 miles at a 8:41 pace with my daughter.  I'm trying to get her ready for her 5k race this weekend.  I will also run with her and pace her during the race.

This morning I had to hustle because I got up late. My family was over visiting and I never got to bed until 11:20pm. I needed to decide what kind of run I was going to do in only 45 minutes because I needed to take my kids to school and since I got up so late (6:40am) that's the amount of free time I had.

I started out with a warm-up (7:15) and I felt pretty fresh, so I ran some MP miles (6:12, 6:11, 6:12) . On the next mile I ran into a little bit of trouble I was headed into our mall entrance on Quinn Rd,. and the City road crew had the road blocked off with cones and ropes tied to each cone, because they were fixing potholes. But It would be okay for me to go in there because it was only one section that was being fixed, and I would just have to jump over the rope. When I reached the cone I needed to jump over the 2ft rope to go into the mall entrance, well my foot caught the rope and I did a sliding face plant on the street. I got up and my ankle felt a little sore, my shirt was all cut-up with blood on it. My elbow was cut all the way up and down with a deep gash. Luckily, I had tights on and my legs were okay. I got up and started running and my ankle hurt for about a 100m's then the pain went away. My mile split went off and I did a 6:11 after falling and getting back up. I must have been okay because I did the next mile at a 5:52. Then I finished with a cool-down of 6:27.

Totals 7.22 miles at an overall 6:20 pace in 45.49. My shoulder is a little sore after getting to work and sitting down, but I really think I'm okay. Good lesson... don't try to do hurdles over cones.

Lunch:

3.34 miles on the treadmill watching Little Mermaid.  I did 2 miles around 7:20 and the last below 7 at a 6:40 pace.  Not much to say when your running on the treadmill.  My treadmill already sits at a 1% incline so I raised the incline to 3% and lowered it and raised it several times in the run to simulate hills.

This morning I had a good slow run. I didn't want to push the pace because I really haven't done a slow run for a while. I ran 8:03 miles at an overall 6:59 pace in 56:08. After my fall (face plant) yesterday my shoulder really hurts, but my legs seem to be fine. But my shoulder hurts pretty good. I sat in our hot tub last night and that seemed to help. I'm hoping it will get better throughout the day.

Evening:  3 miles with my daughter tonight.  We went very slow tonight. 

Today I woke up not feeling the greatest with a headache and feeling weak. This kind of started yesterday. But I got up and ran anyway, and I'm glad I did. I ran 3 warm-up miles and at the 2.5 mark I just felt weak, but after that my legs started getting in gear.

I ran to the track to do some speed work. I ran 6 x 400's and 1 x 1600.

400's

1. 68

2 69

3. 68

4. 69

5. 75

I didn't get the last one. My 1600 that I ran was just at a comfortable pace (5:51). I could have pushed harder but I decided to make it a tempo mile. I was amazed at my 400's for not feeling the greatest. I'm still feeling a little weak, and I'm not sure if I want to run on my lunch hour for 4 miles or not? My next marathon is on November 4th so I don't want to burn myself out. But I'm leaning on running because I just feel the need to do so.

Friday I will do my long run of 13 miles, because Saturday I will be pacing my daughter in her 5 k race, so running my long run on Saturday is out of the question with too many other things going on.

Totals for this mornings run: 9.51 miles at an overall 6:31 pace in 1:02

Lunch:

I couldn't pass a lunch run outside because the day was beautiful and I wanted more miles in for this week. I ran 4.42 miles at a 7:09 pace. (last mile 6:46).

Ran 12:05 miles at a 6:46 pace in 1:21. I wanted to run on a totally flat route for this run to experience what I will be running on in California. I ran just a comfortable relaxed run. I picked it up a bit the last three miles (6:20, 6:16, 5:55).

Ran four different runs today.  4.2 miles by myself at a 6:19 pace.  3 miles with my daughter at her 5k race where she really did well for 11 years old.  Her overall pace was 8:10.  Then 1.5 with my 8 year old that I came back on the race course, and ran with her.  She never stopped running for the whole race.  She ran 12 minute miles very good.

Finally I ran another 3.5 miles right after my youngest daughter crossed the finish line.  I did this at a 6:30 pace.  I did all these runs right after the other in the morning from 8:30am to 10:30.

My day is jammed packed with activities, but I did get my running in.  I will be busy all the way up till 10pm tonight.  Got to go!

Great nap for two hours and just rested all day.  I've realized how important it is for getting your rest the week before a marathon.   Also took a nap on Saturday too.

Easy 7.3 miles this morning at a 6:53 pace in 50:16.  I ran just a long loop back around my house trying to stay consistent under a 7 minute pace and just relaxed.  Marathon pace wise I don't know where I want to be at for this marathon on Sunday.  My legs feel good, but not sure if there totally fresh from STG.

This is my taper week for the marathon this coming Sunday so I won't be doing any doubles this week.  Tomorrow or Wednesday I will do another speed work session to deplete my glycogen then build it back up.  I thought about seeing how fast I could run just 1 mile.  I don't know if this would be risky so close to the marathon or not.

 

Today I ran a different route where I wanted to hit the higher altitude area of Pocatello. I ran up Pocatello Creek Rd. and the first 4.5 miles of the course was a gradual uphill and the rest a gradual downhill. I did two of the miles at MP (6:14, 6:16). I ran 8.1 miles at a 6:53 pace in 56:04. This felt pretty good, but I did feel sluggish starting. I really don't know what to expect this Sunday.

Tomorrow I will do some MP miles then easy miles until Sunday's marathon. The course is definitely not a PR course but the altitude will be to my advantage. Really this trip is all about my work training so really trying to focus on the marathon has been hard.

This morning didn't start out good, at 2am this morning I ran to the bathroom and had to vomit. I lost my whole dinner. I think it was because I ate my dinner so fast and ate too much along with the nerves about leaving my family for my trip today.

My run was not very good on an empty stomach when I got up at 6:30am. I couldn't even keep any MP miles because I didn't feel the run. I ran 6.3 miles at an overall pace of 6:47 in 43.05.

(6:27, 6:25, 6:24) were the last three miles.

Forgot to mention I made it to San Jose, California and the city had a 5.6 earthquake yesterday. All the computers were down at most the hotels and businesses today. What a way to be welcomed into the city.