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

Since I can't keep up with the daily blog I will just right one day. I ran 55 miles this week and have so over the last previous 4 to 5 weeks.  The legs getting stronger.  I really have been taking my running day by day and have really nothing played in the future, except playing on my IPAD2 and Macbook Pro.

Well another 50 miles for the week.  Today I did 11.3 miles mostly uphill at a 7:09 Pace to end the weekly mileage.   My leg seems to handle the uphill better.  The downhill seems to generate more soreness, but that's just due to lack of doing downhill.

The important thing is I can run and feel like I'm enjoying myself.

 Watched my daughter running the mile in 6:25 In the Idaho State University  today.  This was a High School and College track and field meet.

I can't get enough time to post everyday now just busy, but I want to try and keep some presence in this blog.

Ran 9.1 miles at an overall 7.00 pace felt easy and manageable.  I've cut back my mileage this week probably to only 40 miles do to work related stuff. Last week I did 51 miles (not reported yet on the blog).  Ran up foothills Rd. and over by Pocatello High School and Irving Junior High. 

Ran down Pocatello Creek Rd.  then up Olympus Rd.  and around past my house for a half marathon distance.  I shattered my half marathon run race time in a training run.  I was excited because this was the fastest I've ran since my accident for this long of a distance..    Not bad, but still trying to improve the running stride and form..   I still haven't ran anything in the 5 minute range to attempt any fast tempo's.  The legs and body are not ready for that yet.  I just need to continue on getting miles under my fee to improve the leg strength and see where that goes day to day to improve that and fitness..  Today, I  didn't look at my Garmin until mile 11.  I'm enjoy just running whatever I feel each day.  I think I would be happy with this the remaining of my running days.  

13.11 miles at an overall 6:38 pace in 1:26:59 

Splits: 

6:41, 6:16, 6:11, 6;09, 6;21, 6:15, 6:47,7:04, 6:46, 6:42, 7:00, 7:05, 6:54

Amazing!  I actually found time to blog two days in a row.   I did 7.2 miles at an overall 7:16 pace in 52 minutes today in a nice snow storm with the wind blowing.  I got started late so this is all I had time for.  But that's ok 7 miles is a good number. The weather did clear up fast to nice sunny skies later on.

Busy day have to meet with an Oracle Engineer to get a hardware card for one of our Oracle systems.

Did 8 miles at a 7:06.  I picked it up the last three miles doing a 6:50, 6:4ish, 6:38 pace.  It felt good.  Since my accident I really haven't set any day aside where I wanted to dedicate the run to do a tempo for fun.  Even though your not training its good fitness to go anaerobic every once in a while.

Worked 20 hours yesterday doing security patches where patch conflict gave us issues.  Oracle really has a lack in their ability to test their security patches on their own systems. It seems we have to always report a patch bug and the work around.

 Anyway,  got home at 9am in the morning and slept till noon and just played like a tired zombie all day.. NO RUNNING

8.11 miles this morning tired from yesterday's lack of sleep and kind of a restless night.  But I did the mileage in exactly one hour.  I just ran how I felt and really didn't care about pace, but I did do the last two miles in a 6:ish pace (don't have my garmin with me).   It was snowing so the footing wasn't the best to try anything fast with a lack of coordination from sleep.

Ran 12 miles at an overall 7:05 pace.  Not really one of my memorable runs.  I was tired from the lack of sleep from working some long hours.  I was sore a bit probably due to sitting in my chair so long at work and home dealing with troubled systems. 

I originally was only going to run 10 miles but I decided to run two more to see if I could break the wall or fatigue feeling.  Even though I ran the last two miles faster I think I did more harm than good.  I was just wiped out the rest of the day. 

My wife and I were going to go up to Idaho Falls to The Cellar and eat dinner, but with the long work week I didn't feel like traveling so we ate at the local Sandpiper and went out and watched two movies.

Got up way late and only had time for a under 40 minute run.  I did the last two miles of the five at a 6:40 and 6:41 pace.

 I should have ran longer because of all the junk food I've eat over the weekend.  I haven't been eating like my normal healthy self for a bit ant my weight is up over 146 the highest its been in 3 years.  My belly losing some of its muscle as well.  Oh well kids priorities and work have taken my focus away from running so much lately.   I still will try and run 50 miles a week when I can.  My titanium leg still limits the amount of running.  50 miles really isn't that much compared to before.

7 miles slower with Barry this morning at a 7:42 pace.  My ankle was bothering me a bit and Barry's sciatic nerve was giving him some discomfort but not a lot.

 Can't wait till my new Brooks Launch shoes get here.  I've been running day to day on lighter shoes, Saucony Kinvara, Asics Speedstar 5's, Asics Bandito's, and my favorite shoe which you can't buy so I save them.... Asics Ohana Racers.   

I really needed a little bit heavier shoe for cushion and the Brooks Launch will give me that.

Yahoo! no security patches or systems to work on tonight at 11pm.  Last week 20 hour day was enough.

Had a killer headache yesterday so I slept in a little longer than I wanted to this morning.  I wanted to run at least an hour but do to the medication the night before I just didn't get motivated enough to get ready.  (28 degrees)

 Although,  I ran 7.53 miles in a 7:14 pace in 54 minutes.  I ran up East Alameda Rd.  down Jefferson Rd.  and over to Garrett Way.  Did the last two miles at a 6:57 pace. 

I really haven't tried to bust out a faster tempo run lately because the body just doesn't feel like it anymore.   When you have a serious accident I think the soreness tends to stay with you even though you think your totally healed.

 My  goal would be to do about 4 miles at a 5:55 threshold pace and back off with two at 6:20.  I'm just not there yet.  

Even though I don't have a planned race this year, consistent running is more important and I consider that my racing.  It's always good to try and have a goal while your running for fitness just for something to achieve and make your fitness fun and agonizing.

Ran on my new pair of Brooks Launch for 8 miles at an overall 7:10 pace in 57:18 minutes.  Ran out on Highway 30 then behind Home Depot on Hawthorne Rd. then back down Poline Rd.  and back home.  Last two miles at 6:52 and 6:55.

Still had some soreness in the tendon on the side of the foot, and my hip was a little sore as well.  Time just doesn't allow me to run any higher mileage like I used to. 

Left later today and didn't run what I wanted because I was watching a video from Facebook where a dad shot his daughters laptop for posting things that were disrespectful to the dad and the mom.  The daughter block the parents from facebook thinking they wouldn't see the post.  Problem!  her dad is an IT systems guy and we can get into anything. 

Anyway,  she posted how horror it was that she had to clean her own room and do chores around the house, and a lot more nasty things to her parents.  I would put the web link here but it's got bad language and I don't want to offend anyone.  But with the language if you block it out it's a good lesson.

Ran 7.3 miles today at an overall 7:05 pace in 52 minutes.  I did the last two in the 6 minute range again.  Lots of snow coming down while I was running.

Kind of sore waking up today. My tendon on the side of the foot is a little bothersome when I first woke up. My hip area was a little sore on my rod leg right where my surgery incision is. What's up with that!! Ran up by the fairgrounds and on Olympus Rd. and most of it was uphill with downhill portions.

Did 8.14 miles today at an overall 7:09 pace in 58:15 minutes in 28 degree weather.  I was really slow the first few miles at least it felt that way trying to get motivated to go.  I ran on Yellowstone  Rd.  over the overpass and up Lincoln hill which is a pretty steep grade and then on Highway 30 and then down East Alameda Rd.  I hit the last 4 miles again in the high 6 minute pace range.  I didn't feel like I was pressing except a bit on the last mile.  

I'm starting to see myself finish my runs stronger which was what I've always been good at in training and racing.  That's fun to see.  Some days its fun to run with someone else today would have been the day. 

When your running out there alone in the morning the mind is going to dictate the run.  Either you decide to turn it on mentally and see a few good splits which motivates you to keep getting better splits because of the positive reinforcement, or you decide I'm going to just jog my way through this run.  A lot of the time it's not soreness in the legs or body that decide but the MIND.

 Splits:

7:55, 7:31,7:06,7:13, 6:52, 6:57, 6:59,6:43. 

Ran 7.15 miles at an overall 51:18 minutes for an 7:10 overall pace.  Ran in my Asics SpeedStar #1.  These are getting close to 400 miles I believe (have my shoe tracker on my macbook pro at home) so might need to think about retiring these.  

I was kind of achy the first mile and little sore around the hip.   But I warmed up and ran some faster miles.  Although I really need to have some days where the pace is slower and not always pressing even though I don't feel like I'm.  

Split:

8:03, 7:37, 6:56, 6:59, 7:03, 6:49,6:46  (last few I really wasn't accelerating I think my stride was just getting more comfortable since I started out sore). 

Snow this morning and the Temperature was 28 degrees with light flurries coming down.  I wiped out hard about the last half mile of the run and I limped and ran home.  I've got bruises on both knees.  I was little sore to began with.  First time I've fell on my titanium rod leg but don't feel weird and shouldn't because everything should be intact by now :-).  Seems I can't get a break in my running when I'm about to turn a corner for the good.  Although, nothing seriously damaged I'm bruised and hurt a bit.  I will see what tomorrow brings if I run or not.

I got up way late.  I've been tired the last few weeks because of all the work hours I've been putting in for a conversion we have coming up next week.  The motivation just hasn't been there.  Did 6.27 miles at an overall 7:08 pace in 44:42 minutes.  The last mile my acceleration felt good even though being sore starting and falling I managed to do under a 7 minute mile.  I think since my motivation has been lacking I try to finish the run faster to get done. 

Splits:  7:57, 7:16, 7:03, 6:55, 6:46, 6:47

Ran down Pocatello Creek. The whole family ran today. I had to hurry back up because Vance got cold after his 6 mile run and walk with Rachelle, Katherine, and Grace. Also also ran and she did 7.5 miles.

6 mile run with Barry very slow.

Ran with winds of 30mph. I ran half the run right in the headwind. I did pretty good and didn't feel fatigue but actually good,

Little sore in the hip but managed to run 8.06 miles in 58:35 minutes. Ran down Garrett Way Rd... Down Alameda Rd. and down Yellowstone Rd.

 I ran 8.13 miles in 56:29 minutes out to Chubbuck and back home. Very fast run and I felt pretty decent. Did some faster miles towards the end of the run.

Splits;
7:55, 712, 7:05, 6:57, 6:50, 6:41, 6:27, 6:33

30 to 60mph winds today and snowing what a run outside for a challenge. I really was motivated to test the bad weather. I wanted a good challenge and thats what happened. 10.22 miles at an overall 7:25 pace in 1:15:51 in probably the strongest winds and snow blowing I've ever encountered running outside. It was fun and a little dangerous as well. My rod leg did experience some pain and stifness in the run. I've had some hip pain for about two weeks. Splits vary because of the 30 to 65 mph wins. 8:15 7:34 7:23 7:12 7:18 7:29 7:16 7:20 7:08 7:21

Did 7.01 miles at an overall 7:10 pace in 51 minutes.  It was 22 degrees outside.  I have no desire to run on a treadmill... I don't like the way it makes my form feel and I believe it hurts my stride and running.  To me it doesn't feel like a real run because  I don't run the same as I would outside.   So I will continue to bare the weather, but it doesn't mean I will never run on one again.  

Ran on my Saucony Kinvara shoes. I have over 300 miles on these shoes.  I would like to see if I can get 1000.

Ran with Barry for the first time in a while on fresh powered snow with it still coming down.  It was very, very, slick!  We took the 6.41 miles easy at a 8:30 pace.  I did not want to fall.  We did choose a hilly route by running up to Olympus Rd. than turning back down.

Snowy and windy today with the temperature at 28 degrees.  Did 8.05 miles my sciatic nerve or hip is starting to bother me again.  I hope this does put me on the shelf.

Finally got the leg to not hurt  after the first couple miles and did the last two in 6:50 and 6:49.

I don't see any long distance run in the future if I can't be pain free.

Fall twice today really hard on some ice trying to be safe around vehicles actually hurt me worse. Swollen ankle, bloody knee, fell the second time with my arm out trying to caught the fall. No weight-bearing on my left arm, and bruise on my hip. But I knew I had to get back to take my kids to school. Somehow I ran 6:42, and 6:28 the last two miles. Did 8 miles in 1 hour but I'm paying for it. Arm is hard to move.

Went to doctor's office last night and took x-rays and the PA pretty sure I have a small jagged hair-line crack near elbow, but it was swollen and was hard to tell.  She said she would have the Doctor look at it the morning.  She told me I can't run for a week.  Like that's going to happen.   I will wait Monday.  Hopefully, its not fractured and just swollen.

 I guess this will give my hip, knee, ankle and the sciatic nerve (which has been acting up again) time to rest.  Guys, it's real discouraging when you know you've come so far and just keep getting little setbacks.  Part of me says quit running altogether and do something else.  But I love the way running makes me feel.  There's no greater accomplishment than coming home from a long run in the mornings.

No running letting fractured elbow health.

Another no running day.  Elbow still sore and aching.   Probably try and run Monday.

5 miles with fractured elbow Monday little sore but I was able to run.

6 miles today and still don't have full movement but not too much pain running with the fractured Elbow. 4am wake up time tomorrow for a major server migration. Crazy week.

No Running had to be at work at 4:30am.

Good run 7.4 miles at a 7:04 pace.  Elbow a lot better but of course it still doesn't have the full range of motion.  The doctor said I have a jagged hairline fracture so nothing bad and I can run with that even though he didn't want me to.  I was suppose to keep it in a sling for a week, but I feel pretty good running.

Ran all the way out to Ross Park.  and back home.  Very Very windy for 6 miles.  Did 12.21 miles at an overall 7:27 Pace in 1:30:55.  Really pathetic my running is almost embarrassing with this sciatic nerve causing my form and everything to be off.

Ran the Bunny Hop 5k race with my daughter on the ISU XT course.  I didn't pick up eggs but just one and kind of just had fun the first mile with my daughter and her track team.  But then they started walking and picking up eggs.  I decided then to run harder the last two miles.  I passed a lot of runners and probably finished in the top 10.  But I wasn't racing just having fun.  The Sciatic Nerve and hip bothered me the first mile until I got warmed up.

 Then I ran 8 miles home from the course.  Had my daughter drive my vehicle home so that was nice. Over 11 miles for the day.

Did my first long run since my accident for 17.2 miles an overall 7:22 pace.  It went well.  I didn't drink any water and just sipped on a 1/4 of a gel.  The pace felt fine.  The sciatic nerve bothered me in the beginning but got better as I ran or I just ignored the pain.  I felt like I could have done more... but baby steps are good.

Very encouraging to do 6.2 miles after the long run yesterday.  Starting to see results of good stuff happening on my runs.  Now I need the sciatic nerve pain to vanish.  I feel I could start building towards a distance race if the healing is complete.  Took the pace easier today around 7ish per mile.

Easy run of 7.24 miles.. didn't have a lot of time to do anymore.  Pretty much around the neighborhood run.  Felt pretty decent on the legs.  The day of rest on Sunday seems to always help for the next 6 days of running.

9.41 miles last two in 6:58 and 6:36 pace.  Pushed harder towards the end.  I'm determined to get some faster miles back in some of my runs.   

I had to be at work a little before 7 today for an interactive training session all day with Cisco to learn all the server configuration and recommended virtual server profile setup for our Cisco UCS Chassis . 

Did 7.22 miles at an overall 7:09 pace in the rain.  Still wore shorts and a shirt. I don't want to go back to tights unless I have too.  I felt pretty decent in the run.  If I can keep up a consistent week of faster miles I think  I could have some decent runs in the future.

6:44 and 6:13 the last two miles.  

Running Summary: 9.10 miles in 1:05:01 at a pace of 07:09 per mile at 8.40 mph.  Did the last 3 miles at 6:29, 6:28 and 6:28.  I ran up Olympus Rd. then back down to my house.  I did take some side streets once I was at the top of Olympus rd.

 Good long run of 18.31 miles at an overall 7:24 pace in 2:15:24.  Longest run since my accident.  If I can keep this up maybe the Pocatello Marathon is possible.

 Thank you Powerbar energy gel.  I took one with water and that helped with the run.  Better than the experimental attempt with Hammer Gel last week on the long run.

8:24, 7:49, 7:43, 7:37, 7:21 7:27, 7:19, 7:19, 7:23, 7:27, 7:22, 7:11, 7:21, 7:10, 7:08, 7:09, 6:38 (all pretty much flat and more uphill than down.)

Ran around the neighborhood. 8.09 miles at an 7:04 pace in 57:14 minutes. Very good ending miles in the wind and flat course. I think my body is starting to respond to some faster paces more frequently. Very encouraging but still I have so far to go, but then I think I've come so far with the Lords help already. 8:21, 7:23, 7:18, 6:59, 6:57, 6:42,6:35,6:12

My daughter Dallyce ran a 6:09 mile at the Tiger Griz meet just now.  I told her this morning that she had to beat my fastest mile this morning at 6:12.  Shed did it. 

Ran somewhere for 9.11 miles... well everywhere on the fly.

7:07, 6::5, 6:58, 6:41

Ran with Barry for 8.46 miles just a fun easy talkative pace.  1:03 time.

Did the last three under 7 minute pace.  6:53, 6:59, 6:33.  For 8.31 miles in 59:46 minutes.  Did pretty much the same route I ran yesterday with Barry.

Good run finished the last 4 miles in the 6 minute range area.  Total of 9.14 miles.  Just ran around our neighborhood.  Tried of the same routes... trying to invent a new creative one.

Well I now know that at titanium rod leg can run over 20 miles. I ran 22.23 miles at a 7:32 pace in 2:47.  God gives you the strength when you don't think the physical is possible.  You look back and where you start in life or recovery or anything that a major trauma in your life and you realize how good God is to his Children. 

The wind was really nasty and just cold.  I was in shorts an shirt and my CEP compression socks what was I thinking. I had light gloves on and my hands were freezing.  There were several times I wanted to cut it short, but I remembered that my recovery was harder than this, and that gave me the motivation to quit going.

I ran in a headwind for most of it up to 25mph.  It was  hard miles on some.  I did the last two mile at 6:56 and 6:58.  I just took it easier because I knew if I would have press real hard in the wind the run could have been who knows what.  With knowing this run I think I'm close to getting at least a 3 hr marathon.  Race pace will be quite different so things are possible for under 3 hours again.

Great fun race and watching Jeff Shadley take off and leaving everyone in the dust was cool for my good friend.  His stride was controlled and relaxed.  

I  felt pretty good after running the 22 miles the day before.  I just went into the run for fun to see how I would feel.  I felt really good and probably could have pushed harder, but being a little careful with my comeback recovery I didn't want to push everything.   Some of the fast twitch muscle are starting to comeback, but I have along way to go.    I started out in about 10th place in the first mile being kind of conservative then I moved my way up to second and stayed there after the second mile.  Each mile I decreased the pace and it felt good.

Race Splits

6:42, 6: 30, 6:09  (flat course completely)

Had bunch with Jeff and his family and wonderful fellowship.  Thanks Jeff for good memories. 

Ran up to Foothill Rd and Gathe Rd on the old side of town.  I haven't done this run for a while and it was fun something different for 9.12 miles at an overall 7:10 in 1:05:17.  I tried doing accelerations during the last few miles to get some speed in the mix.

I'm seeing improvement in my body and stride.  I think the accident that I had is finally healing me mentally along with the physical.  I still do have pain in the hip at times and I still can't lay or sleep on that side at all because of pain.

I'm going to be in St. George July 7 for a morning run if anyone wants to hook up for an early morning run. 

Ran with Barry on Foothill Rd and Gathe Rd.  Did 8.32 miles in 7:49 pace in 1:05:02.   It was a nice easy fun conversation pace.  I believe you need these with other runners at least once a week.  Usually I never run with anyone.

Ran 9.2 miles today at 7:01 in 1:04:31.  Not a bad run felt good going up Olympus Rd. and coming back down.  My downhill is getting better is need to keep doing more.

11.11 miles today at a 7:07 pace in 1:19.  I had a headache at first mainly do to late nights not getting to bed and enough sleep.  Finally, got into the run after about two miles on a overall flat route to Hiline Rd.  in Chubbuck then back down the long stretch of Yellowstone and Poline Rd.  Ended with a pretty good clip of splits

8:07, 7:31, 7:17, 7:14, 7:05, 7:03, 6:54, 6:58, 6:51, 6:41, 6:33 

Did some decent miles today before the 10k Law Day race I will do tomorrow.  I did 12.24 miles at an overall 6:58 pace 1:25.  I did the last few faster 6:47, 6:32, 6:40, 6:32, 6:19.  I don't care if my legs are trashed for tomorrow.  Right now I'm about running as many miles that I can.

Ran the Law Day 10k Run today. I felt pretty good and surprised myself on the time. Because I didn't taper or really try to do this race with fresh legs.  This was mainly a test for fitness to see what I could muster while trying to get as many miles as I could this week with limited time. 

Good run today for 9.12 miles at an overall 6:58 pace in 1:03.  Felt really good on a more uphill course to FootHill and Gathe Rd. than back on Lincoln Rd. down Benton st.  Then back on Main St. 

Good Splits to end 6:54, 6:58, 6:51, 6:41, 6:33.  

My son woke up with a swollen eye and part of the face today so I had to take him to the Children's Clinic. His eye got some type of irritation where he has to put drops in his eye for the next few days.   I coach his baseball team so I don't know if he will be able to play tonight.

Easy 7.4 run with Barry this morning.  Just a good old chatty run.  I trying to help bring his endurance back up.  

 I also sent in a request to see if I could seek into the closed Utah Valley Marathon on June 9th for my debut marathon return.  I know it's a long shot but thought I would try.

Worked till 1:30am last nigt putting on firmware updates on our Dell Equallogic System and getting Survey logs from a HP Proliant machine that will justify it being replaced.  So that being said I could have been replaced with a new energized body this morning.

Anyway, I was tired waking up a little after 6am and really wasn't motivated to do anything.  The one motivation I had for anything  was crawling back in bed and snooze for 8 more hours.

I didn't want to run and I planned to do a harder uphill run today for the training with the legs.  I need to get the strength of going uphill like I had in years past.  Started from my house and went up Satterfield Rd.  Felt DEAD the first 3-4 miles and wanted to sleep, but I got warmed up and that helped.  ... then when I reached the top I did all the six side uphill streets running up and down to get 100ms up and down intervals.  This is a good spot to train for short intervals and it was always my secret and training option. Did those at a faster clip and the legs were turning over better and the stride felt better.  I was really getting hot and desperately need to buy some sunglasses but managed.  I finished the run going back down the hill which is about 3.5 from the top of Satterfield Rd. to my house.

13.25 miles in 1: 32

8:03, 7:41, 7:42, 7:52, 6:5, 6:46, 6:55, 6:39, 6;24, 6:52 6:37, 6:36. 6:33. 

Good half marathon simulation.  I miss racing and seeing runner friends I think more than anything since my accident.  I lost a big part of communication in that way.  I'm glad I'm starting to do events again. 

Did 10.15 miles this morning at a 7:03 pace in 1:11. It was a little chilly this morning at 31 degrees, but I stayed in my racing shorts no way was I going back to tights. I wore a tech short sleeve shirt with arm warmers in case I got hot I could roll them down. Pretty good progressive run, but the knee was still a bit achy. My last mile was way inconsistent with the rest of the progressive pace at 6:07. But it didn't feel hard, but felt good and comfortable. I actually got sleep last night from two late nights of 1:30am.
splits
7:5, 7:37, 7:23, 7:13, 7:02, 6:57, 7:00, 6:51, 6:48, 6:07 (got carried away on the last mile)

Coming back I need to find that MP pace for several miles, that's the big key in the marathon.  Need to really work on that in long training runs.

This morning it was 32 degrees but it felt like it was warm because of no wind.  I met Bill M.  at Century High School to run together for  nice long run on the Pocatello Marathon Course.  Then traveled to Inkom to pick up Terry and Lowell great runners that have done a ton of marathons.  They were just planning on running 13 miles so we left their car around a housing area close to this distance on the course.

We then drove up to the Pocatello Marathon course (Crestview Rd).  and started the decent downward.  Bill and I stayed at a comfortable pace around the low 7's  up to 7:30's. Great conversation the whole way.  Then I started pulling away from Bill at mile 15 until the finish.  I really felt good the last 7 miles  of rolling hills with splits of (7:56, 7:09, 6:58, 7:08, 7:23 "Century hill climb", 7:12, 6:55).  Century hill felt like a piece of cake.  After I got to the car I ran back to find Bill and then finished with him.

Overall a great run with a great friend which is what it's all about.  Bill is a wonderful runner and a wonderful person.  Thanks Bill. 

Then I went home and mowed my grandpa's lawn.  Went to my daughters volleyball game.  Then did yard work till the evening. 

 Total Mileage for the run.

 22.11 miles in 2:46 at a 7:32 overall pace.  

Never did I ever think I would run this course again since my accident.  I'm so blessed and so emotional about the run.  I love this course because its been good to me.  Thank You Lord. 

10.12 miles at an overall 7:10 pace in 1:12.  I ran up to Gathe Rd. and Foothills Rd and down Buchanan Rd.  I've done this route the last three Monday's and love it.  I'm starting to do a different route each day so that it doesn't get boring or routine like.

 Very sore to begin with because I didn't run Sunday from the 22 mile run Saturday.  I was very stiff.  It took a few miles to get flexible or fluid movement.  I should have at least ran 1 mile Sunday to help. 

Splits 

8:19, 7:31, 7:25, 7:17, 6:49, 6:53, 6:57, 6:56, 6:55, 6:38 

Not sure if I'm going to run the Half Marathon this Saturday in Blackfoot or not.  I'm still debating. 

Ran 8.11 miles with Barry up to Olympus Rd. and around Fairview Rd and then back down at an easy 7:36 pace.  We had a good conversation and it was fun.  I like running and chatting it does pass the time.  

For me right now getting out and running is the best thing, and not having a planned type of run (tempo, track, etc.).  I'm not ready for actual speed work training because my leg still has issues.  Right now I'm fighting a pain kind of below and beside the knee for close to, two weeks now. 

Probably going to try and run the Half Marathon this weekend just for the experience and fun of it. 

Ran 10.2 miles at an overall 7:12 pace in 1:13 out on Hiline Rd, Chubbuck Rd., Hawethorne Rd. and around the Mall and back home down Poleline Rd. 

Still fighting the lower pain below the knee.  It feels like it swells towards the end of the day.  I really don't know what it is, but I do need to try and ice it tonight. 

10.4 today.  Lower knee was sore still... but I didn't expect magic to take it away, but I was hoping.   I was pretty sore there through out the day after.  Oh well at least I ran and that's a privilege for me.

7.2 at a 7:36 pace. Easy run.  I then drove up to Blackfoot, Idaho and signed up for the Tommy Vaughn's Half Marathon to run it for fun.  I figured I'm going to run tomorrow anyway and why not do it in a race even though I'm still injured.  I'll just have to take it easy.  But it will be fun.  I think if I start out slow and get in a grove the knee will feel better than maybe pick the pace up the last few miles.

I've never ran in a race before this hurt, but I'll just focus on something else. 

I don't know if you would call this a Half Marathon or not being the race was 14 miles.  Obviously, a mistake in measuring the course but all take 3rd place at 1:31:40.  According to my garmin at 13.96 I had 1:33 by the official clock had me at 1:31:40 at 13.96 miles.  Who to believe.   I'm humbled and happy to run again and really didn't care what place I was at this was just a training run (in theory I shouldn't be running at all so why worry about the little issues in life).  I really wanted a longer run today anyway :-).  I did check my Garmin at 13.1 and I would have finished at 1:26.   

 The day before the race I drove up to Blackfoot to register less than 24 hours before it was to start.  I couldn't decide to run or not because of the knee/ligament whatever it is.  I iced it wore my Compression recovery socks and took meds (stood on my head etc. :0) on Friday.  I did whatever it took to get the knee/leg to feel better. 

I could barely walk with my lower knee hurting after I would run.  On my morning runs once I warmed up the pain would stay dormant but would hurt at first and I would have to go real slow.  I thing it's the ligament being irritated that runs along the knee lower that attaches to the upper quad.   I'm no doctor and need to do some research.  But I'm certain the hip and higher up doesn't hurt or where my titanium rod is.

 Here was my strategy... if my knee was okay I wanted to try a consistent pace between 6:30 to 6:4ish and keep that.  I didn't want no sub 6's because the consistent pace will help me better with my Marathon pace.  I didn't want to be all over pace wise because I haven't found that consistency yet. So if I felt really good knowing I could go faster I wasn't going to do that.  Again only training.  Jeff asked me before the race what I was shooting for and I thought with my knee issues I said a 1:35 to 1:40 if I was lucky, but if all went well I had this strategy in the back of my mind. 

Did a warm-up mile with Jeff and his wonderful friend Lynette who I've met before.  She did awesome for being very congested and having a cold (2nd place in Women's HM).  It just shows how an experience runner can handle conditions.  The knee actually magically didn't hurt, but we would see with a faster pace. 

 Mile 1: 6:53  Just warming up and seeing how the knee felt.  Didn't really feel any pain so I figured I was safe and now just have fun with whatever I wanted to do the next 12 miles.

Mile 2: 6:45  Just going with how I feel and running along the flat green belt passed a girl runner who went out way too fast.

Mile 3:  6:39  It's so odd how I don't have the fast gear anymore at the start.  Once I start getting warmed up the legs start to rotate or stride gets better.  Again another flat mile through the green belt.

Mile 4: 6:35 Beautiful farm land and a pretty day at 50 degrees what more could you ask for.  I could have gone close to sub 6 at this point, but I reminded myself this is better training, and plus I haven't done any sub 6 tempo runs yet.

Mile 5; 6:41 - Same thing running alone and it felt so easy at this pace in 4th place.  You could tell that we were going to experience some major wind because it was swirling around.

Mile 6: 6:36 - Straight shots of  long roads on the flat farmland area.  Again felt easy just cruising along and enjoying the run.  Other than the wind was picking up and I was getting the sun and sweat in my eyes.  (have sunglasses on order);

Mile 7: 6:35  Caught the 4th place runner.  I could have probably caught him a couple miles back but I stuck with the pace plan.

Mile 8: 6:29  Felt good had a weird turn around a cone here that was odd that I've never seen in a race before.  They definitely  didn't want you hitting tangents.  All good and trying to stay at that same pace feel without ever looking at the garmin only when I heard the mile point beep.

Mile 9: 6:44  Very Very strong wind on this mile.  I had a hard time getting my gel out and I believe it slowed the pace down a bit but with the 25 mph wind that would do it to.  Again I really felt like I could have gone faster.  If there was one bad mile it was probably here trying to fight with the gel.  Distractions can definitely through your pace and mindset off.

Mile 10: 6:35 Strong wind but feeling good and again could have picked it up.  I could tell I was gaining on second place but I didn't want to pick it up and just stick with the plan.

Mile 11: 6:20  Okay little fast and got out of my pace strategy but I did feel good.  At this point the wind was pretty strong and I was running all alone.  I did see second place up ahead. I could have really let the legs go but didn't.

Mile 12: 6:25  Better pace no issues felt easy all good.  This part of the course was running back on the green belt and I knew something was not quite right with the distance.  Legs/knee not playing any hurting games with me.

Mile 13: 6:34  Easy - but I was wondering did I make a wrong turn because I did see the finish line.  My pace was still very consistent and I felt very fresh.

Mile 14 7:14  -  This Mile I slowed down because I was thinking did I make a wrong turn when my Garmin was way past the Half Marathon point.  I started looking around thinking do I need to turn back.  But I knew the finish was about a mile out because we finished the way we started.  I wish I would have just dropped the hammer and finished but I was concerned I took a wrong turn.

Ran a couple miles with Jeff and the second place finisher after the race than I ran four more on my own.  All in all a great race even though the course was marked/measured wrong I wanted to run longer anyway.

I now need to seriously think whats next. 

Congratulations to  Jeff Shadley at the official distance 13.1 at 1:17 for 1st place.   Without the wind conditions he would have been at 1:15.  Nice Job Jeff!

Good morning of running already at 50 degrees when I started.  11.10 miles at an overall 7:16 pace in 1:20.  Knee wasn't bad.  I ate crappy yesterday and paid for it this morning just sluggish and slower to start.  Ran up to the foothills and over to Benton Rd and back home.  

 Last miles 6:58 and 6:41. 

Have son's baseball game tonight with the temp's at 87 degrees. 

Did 8.4 miles today with my friend Barry. Nice and easy 7:33 pace.  We ran up by the Idaho State Minidome and then down by Davis Field and along the Cemetery then turned around back to my house.

Have to go back in to work at 11pm tonight so I don't know if I will run tomorrow your not.  Legs could probably use another day off. 

What a day.  I worked till 5:30 am in the morning doing Firmware upgrades on our system that went well.  Other related issues caused us to troubleshoot a problem extended me from getting beauty sleep.  Anyway, no run.  Exhausted and not worth trying to run exhausted.

Still exhausted from the all night maintenance at work and only getting 4 hours of sleep I managed to get a 6.52 mile run done.  Kept it easy at an 7:18 pace in 47.56 minutes.  I had to cut the run short because I had to drive my kids to school because of the rain.  I'm going to chalk this week up as a cut back week which I haven't had one for a while.  

My leg/knee or maybe the IT Band is giving me some pain after the run.  

Ran 15.23 miles at an overall 7:10 pace today. I was going to run longer but I needed to practice taking gels and water  because I didn't take anything with me and I got started late.  I think it's better to practice with the water and gels on a long run so your stomach can get used to it.  I ran a variation of hills/flat not an easy route.  I wanted to run the Pocatello Marathon course but I got up too late and wouldn't have had enough time.  Maybe tomorrow I will do a long run up there.

Splits

8:21, 7:42, 7:46, 7:00, 7:01, 7:09, 6:45, 6:5, 7:05, 7:11, 7:16, 7:10 6:42, 6:43  (uphill/downhill/flat )

Long Run 21.27 miles at 7:22 pace in 2:36:33.  Very windy and cold and I was soaked running the course.  But I made it through to Century School.  I was soaked and it was slow it seemed to get to the finished destination.  My wife picked me up and I was glad to get in the warm van.  Not a bad run for doing 15 miles the day before.  I believe the level of fitness is back now it's just smoothing out my stride to get speed.

Ran 13.34 miles in a 7:06 pace in 1:34:38.  I ran up Olympus Rd. than back down  to the house... actually I did some extra streets before I headed back home.  I wanted to run at least a Half Marathon distance I memorial day since I had the day off and honor our troops.

7:59, 7:39, 7:37, 7:02, 6:56, 7:17, 6:54, 6:33, 6:41, 6:55, 6:59, 7:05, 6:51

Ran with Barry this morning down Mckinley Ave. and then we went behind the junkyard on Garrett Way an then back down on Hawethorne RD.  I didn't realize I picked it up and left Barry behind a  bit but I came back to get him.  We started out slow and end faster with a little headwind the last few miles.

9.2 miles at an overall 7:29 pace.  I did the last two a bit faster 6:53 and 6:41.

Ran about .2 later from way out in the parking lot from work.  I wanted to do this just to loosen the legs up.

(Brooks Launch)

Worked till about 10pm last night.  Well I worked from home from about 7pm to 10pm on a upgrade problem to the newest version of Solaris 10 update 10.  This will allow our Oracle databases more functionality.  I wasn't planning on going to work my normal time and instead took a little extra time for a longer run.  I really was tired and had a hard time getting out the door.

13.41 miles at an overall 7:13 pace in 1:36.  Pretty flat route on the old town side of Pocatello.   Ran in my Sacuony Kinvara which are over 400 miles and I'm starting to feel it in my knees.  Basically all my shoes are getting up there  and feeling the soreness in the knees from the wore down soles.

 I ordered two new pair of shoes the Mizuna Musha  4 and the Asics DS Racer 9's.  Never ran in either so we will see how they do.

 Did the last two miles at 6:57, 6:33.

Now I really need to find a Half Marathon shoe replacement for the way discontinued shoe Mizuno Idaten which I've used for 5 years and they have over 254 miles. 

Quick break from meetings to posts my run today....

13.2 miles at an overall 7:09 pace in 1:34:27 today.  Woke up really tired.  I've been getting to bed too late the last couple weeks and I think its catching up to me.  I finally got out the door at 7:15am.  I didn't have to be at work my normal time because of all the extra overtime I've been working.  Plus my vacation has reached the max so I've been going in late this whole week to not lose hours.  The problem is I've been working late so I really haven't took any hours off.  :-)

 I ran up to Hiline Rd. then turned on Chubbuck Road and then on Bench Rd.  Then I decided to turn on Jerome also to Satterfield Rd.  Lots of climbing and some decent back down to my neighborhood.  Can't wait till my new shoes come in (Mizuno Musha and Asics DS Racer 9's   these are like the Ohana's)

Splits

8:11,  7:26, 7:20, 7:33, 7:15, 7:29, 7:02, 6:44, 6:46, 6:42, 6:57, 6:36, 6:56

My Son had a baseball game last night and did well and now he starts football practice tonight at 6pm

Need to start doing some Tempo miles.  I think my good for now would be to do 4 miles at a 6:20 pace.  I've lost a lot of speed with my accident so I need to start somewhere.

(Brooks Launch)

Ran the first time in my Mizuno Musha 4 shoes.  Their 7.8oz very light but also seem to have a structured comfort.  
 
I an 11.22 miles at an overall 7:10 pace in 1:20:26.  I ran down Hilne Rd. and turned on Siphon Rd than turned on Whitaker Rd.  and back down Yellowstone Rd.  Really a flat course.  There was a lot of construction on Yellowstone Rd.

Last two miles 6:27, 6:39.

Easy slower long run with Bill today on the Pocatello Marathon Course. I really enjoyed his company.  He just ran Ogden two weeks ago and did a great job today.  I was impressed with the rebound he had to do the long run and not a lot of sleep.

 At mile 14 I started to pull away a bit and ended running the last bit by myself.  Did 23.11 miles at an overall 7:38 pace in 2:56:13.  Ran this in a brand new pair of Asics DS-Gel Racer 9 I really like them.  Its cool when you can break-in a pair of shoes going 23 miles.  They are like the Ohana and Bandito asics racers.

There was a 50 and 100 mile womens bike race going on so I did a lot of waving and talking as they passed.  I got off my pace as I was watching the bike's as I headed out of Inkom.  No big deal I just wanted a nice steady easy run and pace didn't matter.
When I got to Century High School I headed back to run with Bill.  

Bill is one solid tough runner and would be on his team anytime.

The temperature was not has hot as expected and even sprinkled a bit with a overcast sky.   But when the sun did peer through it was starting to heat up.

At 1pm went to a memorial for my wife's, father's brother that passed away.  There was family all the way from Denver. 

Today was our 18th year anniversary so instead of doing exercise we pigged out.  I first took my wife to Starbucks and I got a skinny Latte and  oatmeal with nuts, fruits and brown sugar. My wife got a Chocolate Mocha and a sausage and egg biscuit.

Then we messed around at Dicks Sporting goods and I got a bright nike singlet with Colombia cargo shorts and she got some cargo shorts.  Then watched a movie and messed around at more shopping places.

For dinner we went to the newly opened Buffalo Wild Wings and I got the biggest hamburger they had and wings.  Plus fried mushrooms and chips and salsa.  Oh,  and the heavenly Onion Rings.  My wife got wings and ribs.  

One thing I've learned with marriage God puts you with the one you love even more and more each day. 

It was over 60 degrees when I first started running this morning. Very hot day.  I did 14.21 miles at a overall 7:08 pace in 1:41.  Didn't plan to run this long just happened.  

I really need new music on my Ipod it's getting too old.  All these same songs are boring me that I might as well leave it home.  The only really excitement is wearing my new nike singlet I buy on our 18th Anniversary yesterday.

I ran up to Foothill Rd.  and turned on Bannock highway after running along the back roads of old town Pocatello.  Again nothing really exciting and could have used Bill's company like on Saturday.  Then turned on 4th street and made the long stretch home.

Kind of had a wired-hair about running the Teton Dam Marathon this weekend, but I don't know.  I thought it would be a good training run.  Problem is I don't have a hotel or anything.  

Did the last two miles in 6:45 and 6:53.  I really need to get some faster miles in. 

Ran 10.10 miles at an overall 7:29 pace in 1:15. Did this with Barry so we chatted and took it easy. Tried to push Barry the last two miles and it worked for a bit.  I did the last two at 6:32 and 6:40.  Cooler today which made it way better than yesterday.

 My legs were sore today.  They just felt tired but I was out in the sun all night at my son's baseball game coaching.  Never could get into the run and had to push myself the last two miles.  Part of the tire problem was our lovely neighbor's were outside till 2am again keeping us up, until my wife asked them politely if they would quiet down.

Did 11.31 miles at an overall 7:13 pace in 1:21.  This is after working till 3am and getting up at 8:45.  I ran down Hiline Rd and kept running past Chubbuck Rd and then turned on Siphon Rd.  This is a flat stretch and a pancake going from and to my house.  Nothing really exciting just enjoying the run and the temperature was around 40 degrees.  Did the last three with some speed-ups 6:51, 6:34, 6:38

Not a bad run today up Monta Vista and up Olympus Rd.   I just basically went everywhere on a hilly course.  I started out just dead.  My legs felt like lead and bricks mixed together and planted to the ground.  But I worked my way through it after about 4 miles.  Sometimes you have to get past the barrier of how horrible you feel and then all of a sudden your legs start to respond.

 I did 13.1 miles at an overall 7:19 in 1:35 and did the last 5 miles in the 6:5ish range.    

Long run kind of unplanned for 17.2 miles at an overall 7:19 pace in 2:05:58.  I did a lot of  hilly miles.  First going up Clark St. all the way uphill to the Hospital then a short downhill before going up Bucksin Rd. and turning on the rolling hills of American Rd. Then down 4th street and then turn to go uphill all the way to the minidome.

I worked till 3am last night for a sudden problem which forced my system maintenance upgrade project to be canceled.  Then I was called at 6am to work on another critical problem till 7am, and I resolved the issue.  I fell back asleep till 8:30 and then got up to run at 9.  But I never got started till 9:20 because of a fireplace gas insert estimate.

Ok run not bad for little sleep.  Knees are tired and achy and just didn't really feel fast or fluid.  But the course was hard so good reason for that.

 Stayed home rest of day.  Put in a brand new bathroom faucet,  Replace a sprinkler head.  My daughter poured the mix oil gasoline in my Honda lawn mower so I worked on that and still have that problem.  

Not a bad run today for 13.32 miles at an overall 7:11 pace in.   I had a little knee pain and just tried easing into the run and gradually picking the pace up.   Since I did three hilly courses in a row I ran just a flat route out to Chubbuck down Hiline Rd. and turning on Hawethorne St. and other in and out streets back to my house.  I ran into the Highland High School running team and waved at them.

I really like the Mizuno Musha 4 shoes.  I like how it feels on the forefront when you strike the ground.  At 7ish oz these are a good marathon shoe. They have a tight bounce off the ground for a good turnover on the legs.

Took my 7 year old son to track practice today at ISU Davis Field.  They get to train with the High School and run 4 meets this summer. 

 Splits

8:19, 7:31, 7:28, 7:27, 7:07, 7:03, 7:01, 7:12, 7:09, 6:56, 7:03, 6:51, 6:36 

Son's last baseball game tonight.  I hope he hits another homerun like last game. Then it's on to football practice tomorrow. (mizuno musha 4)

A very disturbing run today.  Barry and I were crossing over from Hawethorne Rd. to Poline Rd.  and we see a cat just get smashed by an eighteen wheeler.  The cat missed the front and ran underneath the Diesel truck but the bed of the truck had two grain shoots coming down that knocked the cat twice.   It twirled in the air and hit the ground and just started twitching with it's fur flying everywhere.  We turned the other way to not run right in front of it.  We were only about 20 feet away when it happened.

Anyway I did 11.22 miles at an overall 7.22 pace in 1:22.  Barry and I took it easy then I kind of got ahead in the run and did a faster mile and also ended with a faster mile.  But for the most part we took it easy on a flat course out to Chubbuck and back to my house.  Almost the same route I ran yesterday.

Ended 6:47 and 6:27 for the last two miles. (Brooks Launch)

Worked till 4am in the morning and got up at 9:15am and ran 11.22 miles at an overall 7:11 pace in 1:20:39.  I've been able to do this a lot and I think sometimes it's important to test yourself when your tired to run.  

1.  20 miles in a marathon your fatigue and you have to learn to gut it out.

2.  It's good to run on tired legs.

3.  You have to force your mind to think positive when your tired and this positive thinking or mindset it important in a stretch of miles in a marathon.

I pretty much did a rolling hills type course.  The hills are nothing compared to steep hills just enough to get you going up and down.

Picked up the last mile at a 6:38 pace. (Asics Speedstar 2)

Knee was bothering me the last few days before my runs...  Well really during the night where it would get swollen along the area where my screws are inserted with the Rod.  I  did ice it last night and that helped..  

This morning the knee felt good.  I could feel little twitches of discomfort.

I ran up to Olympus Rd. and around that area the Highland High school area then back home.

 Did 11.32 miles at an overall 7:15 pace in 1:22:07.  Did some faster miles at the end 6:36. 6:36, 6:36.  (pretty consistent) ( Ohana racers 2) 

Only 4 hours of sleep working late again but was able to manage to pull out a 21.40 mile run at a 7:15 in 2:35 with no food or water.  I wasn't planning on doing the long run today, but as I got thinking about my weekend schedule I thought why not just do it now.  Plus I didn't have to be to work till later since working last night.    

What I'm impressed with most and I'm starting to see my strength in running late in miles progressing.  I ran the last two miles 7:05, 6:46.  I think my marathon pace could be 6:40 so this was a good training run.

Do side... it not good to train without fuel because your not going to go without anything in a marathon and you need to train your body to eat and drink.  But I didn't know I was going to do this.

I so much want to feel the easy 6:30 pace again and that's my goal. 

Ran 13.31 miles at an overall 6:41 pace in 1:28:58.  I started way late at 9am this morning because of a work related issue that I got paged on from my work cell phone.  I drove up to the start of the Pocatello Marathon course to get in a good downhill run.  I figured running 21 miles yesterday on a flat course for my long run that I needed to get some downhill in. I actually turn down on Pocatello Creek road and not down the other side where the course goes.  
At the top it close to 7000 ft.  and the first 8 miles are literally downhill to around 4700 ft.  The first two miles drop 1400 ft according to the Garmin  I know my quads needed a good downhill workout to get used to the pounding.  

Very hot as I got into town and I was glad I decided to take water even though I I was only doing 13 miles.  I felt exhausted by mile 11 do to the fact I didn't eat enough yesterday to refuel the energy back in the body for this run.  For the first time in a while I was ready to be done, but I knew if I ran two more miles I would be over 80 something for the week.  It was getting hot fast so I pushed through the last two miles (6:42, 6:28).

Rest of the day.  I mowed my grandpa's lawn,  put in an air conditioner in our daycare classroom, grocery shopping.  

Ran with all my kids for 1.13 miles. What a present for fathers day.

Very slow run today it seemed.  The wind was a kicker again like Saturday.  I did 13.22 miles at an overall 7:29 in 1:38:50.  I was sluggish as well probably all the Father's Day food and Texas Roadhouse and what my family made for dessert afterwards.  

It's funny how us endurance runner's feel better in the later miles, and that's how it felt today.  

I ran 80, 77 and 81 miles the last three weeks the most since my recovery.  I do think I need a cut-back week on mileage.  Shorten the distance but increase intensity for speed. Do have a strategy yet but thinking of 4-5 mile tempo run 1 mile warm-up and  1 mile cool down.  Then another day 6 X 800m on the track or road.  I need to figure out how to get faster without risk of setback or overdoing it.  

Thinking of doing my first marathon coming back at Des News Marathon as a training run.  I ran this before and know it can beat the quads, but what a good test.

Anyway, did do a couple faster miles at the end today 6:56, 6:39 nothing impressive. 

10.07 miles with Barry today on a hilly course up close to Satterfield Rd.  and down by the fairgrounds.  This was just an easy run at 7:29 pace in 1:16:42.  We had a good conversation.  Good old slow run with lots of uphill, and at the end a good nice downhill.  I was a little sore.  I think the late work nights are catching up to me.  I have another one tonight with more security updates.  Then a break.

It's a record I worked close to 33 straight hours so the only running I did was .4.  I walked my son over from Davis Field then I ran back to my office.  Trouble with firmware on some of our systems that required them to be updated before the security patch kernels could go on.

 I was beat slept from 4:30pm to 6pm and coached my son football game that they tied at 6:30.  Ate dinner then just basically died and slept for 9 hours.  

Ran 21.51 miles on my day off from my 32 hour straight work hours.  Didn't plan to run long.  But I was prepared I brought one gel and water.  It was hot I started at 9am after 9 hours of sleep from my all night marathon hours worked.  

Ran out to Bannock Rd.  turned on Philbin Rd.  than ran all the way out to Tyhee rd.  Then turned back on Hawethorne Rd..  Most of the course was flat and it heated up to over 70 degrees. 

Did the last two miles at 6:59 and 6:42. 

Dallyce and I started at the top of the Pocatello Marathon course and ran the back side down into town on Pocatello Creek RD.  After about a mile we separated.  But she wanted to run even though we knew we wouldn't be together too long.

I did 13.31 miles at an overal 6:39 pace in 1:28:27.  Good run and I was hot.  There was more sweat pouring off my stomach and chest area than I can ever remember.

Splits
7:47, 6:43, 6:27, 6:17, 6:20, 6:19, 6:30, 6:31, 6:23, 6:34, 6:49, 6:56, 6:43

Off today from all the overnight work hours.

Easy run for 13.41 miles at a 7:12 pace in 1:36. By myself basically all over town. Picked the last two 6:50 and 6:42.

Rest of the day helped church sell hamburgers and hotdogs at family fun day.

At 7:00 it was already at 70 degrees.  I ran 15.36 miles at an overall 7:10 pace in 1:50.  I decided to run longer today to get used to the heat for when we go to Arizona on our vacation on July 6.  Didn't take water and really didn't feel the heat too bad.  Ran towards ISU then to Gold Gym then turned on Chubbuck Rd. and towards the Mall.  To explain every road I went down would be boring and don't have the energy to type that much.

Took a couple miles to get into the run but not bad. I love my Mizuno Musha 4's their a great pair of shoes and would recommend them.

9.10 miles at 7:32 pace in 1:08 with Barry this morning up to the ISU Campus and out to Ross Park then back to my house.  The wind was horrible blowing at times 30mph.  I got done with the run and felt like I just ran a 20 miler.  The run wasn't that fun and we could barely talk and hear each other over the constant gust.  The wind didn't let up the whole run and it really did set a fatigue factor on the body.

 Ran up to Olympus than turned up a few streets down from Satterfield RD.  Did a lot of hilly miles and the temperatures was in the 60's.  I did feel warm and there was somewhat of a breeze.  
Ran 13.33 miles at an overall 7:09 pace in 1:35:20.

Lunch

Ran back from Davis Field after I walked him over there for the track practice.  He's been doing this for two weeks now on Monday's and Wednesday's.  

Was beat today.  I stayed up too late after my sons flag football game which I've been coaching the team.  I didn't get enough to eat or sleep really the last few nights.  My legs felt tired and I was tired but I did 13:31 miles in 1:37:11 at a 7:18 pace.  Funny I've done a Half marathon distance in the morning for a couple of weeks almost.  Good distance to get the endurance strength you need.

Little sore today and just flat out tire.  I went to bed at 11:30pm last night and just didn't sleep good again.  I'm going  to try and get some rest tonight to run the Pocatello Marathon course.  I ran 12.3 miles today at a 7:18 pace.  I ran in the direction to the Mink Creek fire area to see the damage and view of the smoke.  Even outside my house the smoke was so heavy and the running wasn't has great.  But I turned around about 2 miles from Indian Hills so I wouldn't breath the effects of the smoke.

Great solid long run for 22.2 miles ending a good mileage week of training. I ran the Pocatello Marathon course starting at 6:16am alone (well I had my iPod).  I felt pretty good after I got into the first few miles.  My left quad was a little sore last night and I felt that for a bit.  The quad didn't cause any issues in the run and felt fine after warming up.  The is my best pace at a 7:03 in 2:36 for this years training on this course so far.  The best key of this run was I felt really good going over the Inkom rolling hills and then climbing up Century Hill.  Each long run on this course is a progressive baby step in conquering the challenge.

For the first 8 miles my hands were freezing it was kind of chilly at the top of the course going down,  but it gradually got warmer coming out of the Rapid Creek Canyon.
I was tired waking up this morning, but I think that helped me stay at a relaxed pace and not push too hard.  I didn't want to push hard I wanted a consistent pace.  I'm glad the week is over its been busy.

Easy run today for 12.31 miles at a 7:21 pace in 1:30 with one pickup mile at the end at 6:39.  My quads were still sore from the downhill run Saturday.  I must have ran harder than I thought because I really didn't feel like I was pushing the pace on the course.  The temperature was already in the 60's and I need that since I'll be in Arizona all next week.

Flat course on Old Town Pocatello and straight back to my house down Yellowstone.

Lunch

Ran back from Davis Field after I walked him over there for the track practice.  He's been doing this for two weeks now on Monday's and Wednesday's.  This was his last day of track clinic.

Drove up to Barry's house and we started from there this morning for 10.21 miles at an 7:44 pace.  Both of us took it easy just talking.  My quads were still a little sore but getting better.  We ended going back up the hill on Popular St.  then turning on Eastridge St.  That's a steep hill for less than half a mile.  I really was dead today just tired.  Didn't sleep well.  I guess I wait to hear my daughter come home from when she closes at Wendy's and don't sleep.  It that peace of mind feeling.

Did a longer run today after sleeping in till 7:30am.  The temperature was over 60 degrees but there was a nice wind that helped.  I ran 15.21 miles at an overall 7:06 pace in 1:48.   Ran up Olympus Rd. and turned up towards Satterfield Rd. then turned downhill.  Very good run and really didn't have a planned route just whatever today.  

Getting ready now to pack for Arizona which we head to on vacation.  First we will stay in St. George on Friday and then will travel to Glendale Arizona Saturday.

13.3 miles today 7:21 pace in 1:38.  Just an easy run.  Really just thinking of a lot of things for packing on the vacation making sure I don't forget anything before we reach St. George tomorrow.

Last two 7:01 and 6:37

Rachelle picked me up in Inkom on my long run to head to Arizona.  Well St. George.   I washed myself off at the rest area after the 18.20 mile run at an overall 7:28 pace in 2:16.  Good run.

Short run in St. George for 3.43 miles.  Wish I could have ran with some of the runners here but no one responded to my post about coming here.  Not a big deal. Dallyce and I ran 3.43 miles at an overall 8:17 in 28.25 minutes.

First run in Glendale Arizona and not too hot around 90 degrees.  Made sure I took water for the first run in Glendale Arizona around the Arrowhead sub divison houses in Arizona.  I ran down Taponah and Melina and Arrowhead streets and back to the house on 54 St.

On my Birthday and now to the Dodgers game at Diamondback's stadium Chase Field.

9.11 miles at an overall 7:13 pace in 1:05:42

Heat not a problem.

Another Run in Glendale Arizona around the neighborhood.  Just trying to get used to where to run.  I basically ran close around the neighborhood and down one of the main streets called 101S.  Glendale is beautiful with wonderful landscaping.

7.13 miles at an overall 7:12 pace in 51:24 minutes.

Evening
We did a 6 mile hike up in Sedona Arizona so much fun.

I'll count 3 miles of endurance for the hike.

Got lost a bit on this run in Glendale Arizona.  I had to backtrack on the streets to find what direction I came from.  I originally was only going to do 10 miles but I finished at 12.12 miles at an overall 7:19 pace in 1:28:46.  I was a little exhausted at the end because I didn't carry the amount of water I should have for a 12 mile run.

Ran with Dallyce who stopped at 3 something miles because of the heat in Glendale Arizona.  I finished with 4.58 miles at an overall 8:18 in 38 minutes.  Once I got back to the house that we were staying at I drove back to get Dallyce.  I made her stop and sit down in a covered area were I could come pick her up so she could relax.  I don't think the heat was kind to her and she said she had a hard time breathing.

Ran a Mile with grace and vance together in beautiful Glendale Arizona.  Grace really struggled with the heat but Vance didn't.  1.16 miles at an overall 13:01 minutes.

Spend the rest of the day at the Glendale Arizona Wild and Wet water park.  This is huge and has so many incredible slides.

Ran another 12 mile loop in Glendale Arizona around the area we were staying.  Arrowheads division is a cool neighborhood to run in. Really enjoy the beautiful environment and color around here.  Did a lot of shopping today and sight seeing.

12.12 miles in 7:15 overall pace in 1:27:53

Last Day of running in Arizona and I did the a mile with all three of my kids together.  What a great way to start the morning. Never really had a hard time with the heat in Arizona it really didn't bother me.

Day off vacation in Vegas and driving home.   Didn't do any walking or exercise today unless you count driving.

Ran 14.31 miles at an overall 7:14 pace in 1:43:35.  Did the Satterfield hill workout.  Running up each side street getting the 100m hill intervals.  Was very stiff to begin with and it could be from taking almost three days break from running  and doing a lot of driving.

Good hard workout for being the first run back in Idaho.

Ran with Barry out to Ross Park entry and then back to my house.  The weather was sunny but not too hot.  We ran 10.09 miles at an overall 7:33 pace in 1:16:14. We took it easy,

Ran 13.21 miles at an overall 7:11 pace in 1:34:46.  I ran up by ISU behind Red Hill and then over to the old side of downtown Pocatello.  It was a hilly course and just invented the route as I went.

I've really tested the Mizuno Musha 4 shoes and really like the quick strike it gives you and the bounce of the ground.

Ran out to Highway 30 and down Philbin rd., StoneHedge road and down the new Brookstone subdivison.  Then back to Hawethorne and back to my house.  Very flat course but fun and different.  Legs kind of tired and heavy but I managed to end stronger.

Ran 14.21 miles at an overall 7:16 pace in 1:43:11.

Ran down Jeffereson then out to Chubbuck and down Hiline Rd.  I was sore and just flat out tired.  Really I just felt Lazy after not running any run under 10 miles and probably due to the vacation lag still.  Not enough food or something.  My weight has dropped some.

12.33 miles

Ran the Pocatello Marathon course for 21.41 miles at a 6:51 overall pace in 2:26:32. This was an awesome run on little sleep and the best pace so far for a 20 miler. This was awesome I was in a groove. The temperature was 80 degrees when I finished but I didn't feel hot.

Life has a lot twists two years ago before my accident this would have been a decent easy pace.  Wow God can humble you.

Ran with Barry for 11.31 miles at an overall 1:23:50 time at an overall 7:25 pace.  Not a bad run.  I did accelerations throughout the last few miles.  Barry struggled but he finished.  He had a cut on his foot but he was courageous and finished the run even though he was bleeding.  He cut his foot on glass running yesterday.

Ran over by Costco so I could see how much of the old Fred Meyer building their tearing down.  Were getting a new Winco Foods and other unknown establishments that are not clear yet in the plaza area. Then over the overpass all the way out to Philbin Rd. and down Highway 30.  Very flat course for 13.31 miles in 1:37:29 at a 7:19 overall pace

Ran 14.31 miles at an overall 7:24 pace in 1:46:02.  I ran over behind Old Town Pocatello and by the High School.  Then I ran all the way to Ross Park then I turned around down 4th and headed all the way home.  I was very sore and sluggish slow run.  Just very sore.

Crazy longer run after working to 3am and then getting up at 7:30 because I couldn't sleep.  Did 15.32 miles at an overall 7:15 in 1:50:56.  I went everywhere uphill and downhill.  It felt like a lazy run but I felt pretty strong.

The endurance is definitely stronger than I've experience for a while now... since my accident. 

Over 500 miles in my Saucony Kinvara shoes.  These are great shoes.  I did 13.33 miles at an overall1:34:58 in 7:07.  I started very slow and just progressed faster after each mile.  I believe its the higher mileage week just cause some fatigue and the sleepless nights lately.

Its been a while since I reported.  Too much of other life stuff going on to blog a lot (family, Backyard projects,work and Running).  I will try and recap the last few weeks and back log my runs.  I topped of this week with 91 miles and ran a full marathon distance today.

Long run with Bill Mandler and a couple of his neighborhood friends. We all met at Century High School at 5:30 and rode together up the top of the Pocatello Marathon Course.   I ran must of the run by myself before coming back to find Bill and neighborhood friend.  I ended up running a full Marathon on the course from back tracking to run with Bill and his Neighborhood friend.  I didn't really push the Pace so I know I have a lot more in me to get a good result in 3 weeks to actually run the full course.

It rained in Inkom and that kept the temperature cool.  Overall I felt pretty good.   26.31 miles at an overall 3:08:52 in 7:11. 

Ran by ISU and then over by the Pocatello High School and made the loop back home.  Nothing special to really talke about just a easy run by myself.

13.32 miles in a 7:19 pace in 1:37:25

Ran with Barry up near Olympus and Highland.  Did hilly out and back from my house.  Very good run the temperature was good.  12.21 Miles at an overall 7:28 pace 1:31:14

Worked all night but did:

Sprints up and down the hall way at work and then a short run to my truck in the parking lot.

Ran after working 30 hours straight but then got 12 hours of sleep and felt sort of refreshed but still tired.  I missed Wednesday's run because of the work hours.  I decided to run a little further heading out towards Ross Park entrance then turning around back home.  Did 15.33 miles at an overall 7:14 pace in 1:50:53.

Not bad run ending last two at 6:51 and 6:45.

Run out to Chubbuck clear to Hilne Rd. then turned on Siphon Rd. and then turned around back down Hiline rd. and then turned on Chubbuck rd. and down Yellowstone rd. Just a big loop to head back home to get the distance of 14.20 miles in 1:42:57 at a 7:15 pace.

Very flat run but you need some of these to work the different area's of your muscles.

Ended last mile at 6:39.

Ran the last 14 miles of the Pocatello Marathon course than extended the run and ran to my house.  I ran from Inkom to Pocatello you could say.  Did 22.20 Miles at an overall 7:12 pace in 2:39:43.

I felt pretty decent in the run.  I really have never started where I did and ran to the finish of this course in training but only a couple other times over the years...so it was good.  I think this was a harder route than doing the 22 miles at the start of the marathon course.  I made a lot of turns the second half of the run.

Did a longer run by myself  by the college and a big loop all the way up to Foothill Rd. and back home.  14.20 miles at an overall 7:13 pace in 1:42:24.  I did a very hilly course and the legs seemed pretty spunky and fine.  Also ran up by Gathe rd.

Had the day off from working 30 straight hours the week before on an Oracle server issue.  I enjoyed the day taking my kids and picking them up from the first day of school.

Ran with Barry and we decided to run out to the Pocatello marathon course and turn around and get the last two miles.  Okay of a run not the best.

13.03 miles at an overall 1:39:09   at a 7:37 pace.

I've ran so many half marathon distance training runs that my endurance should be good to go.

Ran with Barry today at a faster pace on a flat course.  We decided to do the last mile as a pickup.  I haven't done any speed work  because I'm just plain lazy... well just a little.  I've really only tried to train for endurance to play it safe from injury.

We did 9.30 miles at an overall 7:10 pace int 1:09.  Mile 8 I did 6:55 just to warm up for the last mile which is pathetic anyway.  Mile 9 I did 6:03 and it didn't feel too exhausting. 

Really try for the marathon for September 1st.  I have know idea what I'll do.  Finishing on a titanium leg is an accomplishment itself.

Did a 3 mile ending tempo today in my 9.21 miles run.  Overall pace 6:58 in 1:04.  Felt good. I'm glad I did some faster miles to get over my laziness for next weeks marathon.  Ran a flat route out to Quinn Rd., and turned on Hawthorne than back down Pole line Rd to my house. 

I'm have no plan or strategy its just about how I feel when I get to the start.  It's so weird not to have a strategy, but what can you expect from a two year recovery.  I'll I can say I've hammered the miles the last few weeks. I'm thankful God for allowing me to do this again.  I think based on the tempo a comfortable MP would be around 6:50?

 Progressive start

7:46, 7:25, 7:13, 7:23, 6:53, 6:45,

Tempo start.

6:36, 6:28, 6:02

Another run out to Chubbuck then I turned on Yellowstone Rd. than down Poleline Rd.  Ran on my Saucony Kinvara.  Faster miles at the end 6:48, 6:44, 6::51, 6:47.  9 miles at 7:02 pace in 1:03:15.  Felt good and backed off the pace a bit not to go too fast because of yesterdays faster run.

Ran with Bill from the Pocatello Marathon course but down Buckskin rather than the  course.  I did 14.12 miles at an overall 1:41:51  in a 7:13 pace.  I did mile 13 at 5:59.  Hopefully, I didn't over-train for next week.  We ended going up Satterfield Hilll than back downhill to Bill's House off Micheal Rd.  It was a good run and good conversation.. I enjoy Bill's company an he looked awesome and will do well next week.

Did 10.21 miles today at an overall 7:05 pace in 1:12. My last double digit day before the marathon Saturday.   Ended with a MP simulation to just get the feel of faster pace.  Did last 3 miles at 6:40, 6:34, 6:00.  Wow I was looking at the blog what I ran as a simulation MP three years ago before my accident (5:42, 5:42). But I've come along way and I'm bless what God has done.  Healing is more important than a fast mile.

6.51 miles with Barry.  Very easy run at a 7:28 pace overall.  I picked up the pace towards the end but that was it.  Nice easy run

Did a bit of a faster run today than I was expecting to do.  Legs felt good after sitting in our hot tub for the first time in a while.  I did a 3 mile MP simulation towards the end on a flat course (6;37, 6:35, 6:26)  felt pretty good.  Finished the run at 8.11 miles at an overall 6:55 pace in 56:04.  Okay next two days slow things down and only do 4 tomorrow and 3 miles Friday.

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.