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

Today I ran 10 miles in 6:37 at 3 degrees, but it really did feel to bad when your in 3 layers and once you hit the first mile your warm enough. I really wanted to go with just a soft floating run today, but for the first 5 miles I had two dogs chasing me a black lab and a German shepherd. I couldn't believe it "5 miles!". One got behind me in the second mile and tripped my leg and I almost did a face plant in the pavement. I don't know how I caught myself, but I did, and I was mad after that.

I found myself running faster and really messing up what I wanted to accomplish on this run. I weaved in and out of roads to try to lose these dogs but they were relentless. Finally, I thought okay dogs lets see how you like hill work. I climbed a few hills but they were both there with me. When I reach the top of the last hill (these weren't big big hills) I turned around right at the dogs and that seemed to confuse them because they kept going straight right by our interstate into a field, and never bothered me after that. I then went back down the hill way off from the course I wanted to run. But I did run another 5 miles back to my house.

I love dogs, but today they were just a distraction especially when your worried about being tripped. It was a good run and I broke in my new Asics Gel DS trainers.

Today I picked a fine day to do 5 Yasso 800's, because the track that's just pretty much a walk from my house still had snow and ice on it in just one corner section. But I managed to do okay other than I would lose my traction and bounce when I hit that corner section. I also didn't get much sleep last night, because our 2 year old son kept us up, plus I stayed up late to do homework in my online College class so I didn't want to get out of bed, and run any sort of speed work. But I used my will power and kept thinking "Boston", and was out the door by 6:30am.



If you want to average the 5 mile run the average pace would be 6:07 (no stopping).
Mile 1
Interval 2:49
Rest: 3:19

Mile 2
Interval 2:50
Rest: 3:18

Mile 3
Interval 2:51
Rest: 3:14

Mile 4
Interval 2:46
Rest: 3:13

Mile 5
Interval 2:40
Rest: 3:26

Without taking a break (other than resetting my Garmin for this next bit of running) I kept running and ran another 5 miles at a 6:37 pace in 30:30 minutes it felt real easy. The temperature today was 14 degrees I was excited about that. I'm very tire at work, because of the lack of sleep. What was I thinking taking an online College course.

Today I decided to do a different type of training to see if I could really hammer my legs and test my fitness level. I first started off climbing the hill that you've see in my past elevation charts. The first few mile pace times were 7:02, 7:01, 7:31, (very steep section, I struggled on this section I felt), then 6:56. Now the next couple of miles are downhill and I wanted to push not real hard, but hard enough that I felt I was getting a work out. These sections I know I could probably run in the high 4 minute miles but I wanted to stay in the low 6 minute pace per mile. My splits were 6:24 6:05, 6:01. Now the experiment I wanted to try to get out of this training run is to see how my legs would handle the next three miles on the flat course to finish off the run. I wanted to test how well my legs would transition to the flat part by pushing with tempo speeds to the end. My splits for the next three miles were 5:53, 6:02, and finishing at 6:11 and I felt pretty good and not really that fatigue after the run so that was exciting. Total pace average per mile was 6:30 in 1:06 for 10.2 miles.

I also ran on the treadmill on my lunch hour for 2.5 miles at a 7 minute mile pace. I was mainly at the healthly club to do a full body workout and not really run that much

Ran 9 miles this morning at a 6:54 pace. I just wanted an easy run, because I've had to rearrange my long run schedule of 20 miles for tomorrow which I usually do on Saturday's. I'm either going to run my long run tomorrow morning then go to work, or do it on my lunch hour. I have to work late tomorrow night to put on some system patches so it does matter if I'm a couple hours late from my lunch hour

But I'm not sure when I should run, morning or at 12pm?

Well today on my lunch hour I ran 21.1 miles at a 6:58 pace in 2:27. Yes 21!. I ran on a hilly course sort of the first 10 had some small hills but I made up for it in the last half. I will post my elevation chart when I have my Garmin with me.

The bad thing about this run is the wind was blowing at 18 mph, and I had a stomach ache from mile 9 on, because I ate too much for lunch and I did let it digest long enough. But overall everything went well, other than I really wanted to run at a slower pace to get more time in this run to buiild the endurance level.

Tomorrow a recovery run.

Today I got up at 8:30 after being at work till 3am to do a recovery run. I really wasn't too sore from
the 21 miler on Friday.

I ran 6.5 miles at a 7:26 pace felt good and easy. The wind was blowing strong but the temperature was around 20 degrees. We are suppose to be warming up here soon.