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

January 2007

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Location:

Glendale,AZ,United States

Member Since:

Dec 16, 2006

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

Pocatello Just Be Cuz Half Marathon 2008 -  1:14:40
4 mile race 2008 - 23:22
5k PR 2008  - 15:52
Pocatello Marathon 2008 PR 2:36:18 -  I won the Race
Pocatello Half Marathon 2011 1:34:59  -A year recovery with the new titanium rod first race back.

Short-Term Running Goals:

May 5, 2012  Law Day 10K  38:39  4th Place

May 19, 2012 Tommy Vaughn Half Marathon 1:26:34  3rd Place 

Marathon Debut form my accident some date (unknown) 

September  1, 2012  Pocatello Marathon  2:54:57 6th overall

November 3, 2012 Just Cuz Half Marathon 1:19:04 second place overall.  (what a difference a year makes)

 


Long-Term Running Goals:

Worship the Lord and praying early in the mornibgs and keep doing that. Staying humble and desperate for the Lord and praying for end-time revival for America.

My Long Term goal is to just run whatever I can.

Hebrews 4:16 So let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most.


Personal:

Married, three kids all grown up... now four grandkids and two living with us

Psalm 119:105 NKJV Your word is a lamp to my feet And a light to my path.

The sound of God is a travelling wave that never stops. It knows no time nor is there any substance it can't penetrate.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Ohana Racers Pair #1 Lifetime Miles: 405.46
Asics Banditos Lifetime Miles: 134.54
Brooks Adrenaline 8 Lifetime Miles: 552.43
Mizuno Idaten Lifetime Miles: 201.92
Saucony Grid Trigon 4 Lifetime Miles: 690.83
Saucony Grid Trigon 5 Lifetime Miles: 456.43
Mizuno Elixir 4 Lifetime Miles: 429.04
Saucony Tangent 3 Green #1 Lifetime Miles: 418.94
Saucony Tangent 3 Green #2 Lifetime Miles: 348.05
Brooks Axiom 2 Lifetime Miles: 522.89
Avia Lites II Lifetime Miles: 365.36
Brooks Axiom 3 Lifetime Miles: 450.58
Brooks Launch Lifetime Miles: 24.41
Brooks Ghost Lifetime Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.20219.5026.600.00262.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.302.000.004.30

Ran 4.3 miles at a 6:18 pace.  I won't say much in these entries I'm trying to caught up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

9 more miles today.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.400.000.008.40

I ran 8.4 miles at a 6:38 pace.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.300.000.006.30

I ran 6.3 miles at a 6:46 pace.

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.100.000.0011.10

I ran 11.1 miles at a 6:39 in a blizzard and the wind blowing against me. It was probably the hardest conditions I've ever ran in.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.600.000.006.60

I ran 6.6 on the treadmill today.  Nothing special when your running in place.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.100.000.008.10

Today I ran 8.1 miles at a 6:36 pace.  I was going to run only 6 because of a meeting I had with Sun Microsystems, but I took a wrong turn.

I got a brand new Dell 19 monitor today for work and its nice.  I have a Solaris 10  X86 system, Sun Fire v210 Solaris 10 sparc, Windows XP system, a Redhat Enterpise 4 system,  and a HPUX 11 system that I use for work.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.404.000.008.40

Today I did to types of workouts non-stop.  I ran 4 Yasso 800's
Rest 1:  3:22     Interval 1:  2:41
Rest 2:  3:16     Interval 2:  2:42
Rest 3:  3:36     Interval 3:  2:41
Rest 4:  3:16     Interval 4:  2:44

Than I ran immediately afterwards for 4.4 miles at a 6:29 pace.

I was kind of disappointed in my speed work times, but I haven't done any speed work since Thanksgiving morning.  Oh well something I can build upon.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.500.000.0011.50

I ran two separate runs today and had to cut my run short in the morning, because I had an early meeting with Sun Microsystems at work.

I ran 6.3 miles at a 6:53 pace, and in the afternoon I ran 5.2 miles in a 6:22 pace.  I like running doubles but usually with higher miles.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.100.000.0010.10

Today I ran in 3 inches of new snowfall on a very hilly course. Most of the run was on roads that were still covered. I ran 10.1 miles at a 7:07 pace. It was 19 degrees when I started running and when I finished it was 14 degrees, yes it got colder.

In our newspaper this morning were expecting record cold temperatures: quoted "Accuweather.com said the next month could be one of the coldest 30 day stretches in the United States in the last half century. He said the unfolding weather pattern could likely mimic those of 1957-1958,1965-1966 and 1977-1978".

Tomorrow it's suppose to be 4 degrees when I start running. Oh well you run because you know you have to run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.200.000.0011.20

This morning I ran 2.1 miles at -4 degrees at a 6:47 pace. I could only run 2 miles, because I got a call from work about a system problem and had to make my run real short.

This is the coldest dat I've ever ran in, and my hands wouldn't have been able to run any longer than the 2 miles I did. They were completely frozen even with my cold gear Under Armour gloves on. But the wind chill was also -14 degrees and it was blowing at 10mph.

Right now the temperature is -1. I plan to run on my lunch hour will see how that goes.

On my lunch hour today I ran 9.1 miles at a 6:34 pace in 59.34 minutes. The temperature warmed up to 6 degrees so I was excited about that, but there was still a wind chill factor. I had two pairs of gloves on, my underamour cold gear pants and shirt, plus a racing jacket, and my ski mask. I don't think I'm going to be able to run tomorrow morning for my long run outside. I'll have to go to the gym and be put through torture with a boring treadmill. At 7am tomorrow the temperature is suppose to be -6 degrees.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0011.301.000.0016.30

Run 16.3 miles today at a 6:48 pace. I had to do this on a treadmill because the

temperature outside was -6 degrees and it wasn't going to get any warmer through out the day.

I hate running on treadmills, but I'm stuck doing it for the next week. Our weather is even suppose to get colder. I would have ran outside if it was at least -2 degrees.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick today with the stomach flu.  Hopefully, I will be able to run tomorrow.   I went to work and have been dealing with writing code all day with Perl with Mysql using the DBI module.  Were writing a new account creation system, and Mysql will be used to store a lot of the students information.  Error checking in Perl and Mysql is not fun, I've been trying to find a good error checking module already out there.  

 Really fun stuff to look at when your not feeling your best.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still trying to get over this nasty stomach flu.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.202.600.0011.80

This morning I ran at -4 degrees so I dressed in two layers. I ran 8.2 miles at a 6:47 pace. I wore three pairs of gloves. My hands are really the only thing that gets cold.  There's still quite a bit of snow on the ground so your always having to watch out for ice.

 

This afternoon I did some speed on the treadmill.

Mile 1: 6:40

 Mile 2: 5:56

Mile 3; 5.20 .6: 5:10

Total 3.6 miles.

Then I did some weight lifting afterwards that was fun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.300.000.009.30

Being tired today I ran 9.3 miles at a 6:53 pace in 1:04 in 6 degree weather. I was grateful it was above zero today. Very hilly course again 2 miles of the course were totally uphill probably peaking at 300 to 400 feet from the starting point of the 2 miles.

I not sure what I'm running tomorrow morning anywhere from 8-10 miles and maybe some in the afternoon. The sick days I had this week through my schedule off a bit.

I still need to find a hotel in Boston. I went to www.marathontours.com and all the hotels they suggested are booked. I wanted to be close to everything since I've never even been close to the city of Boston before. I would say I'm in a bit of a punch right now. Not sure what I'm going to do, but lacking of planning put me in this situation.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.300.000.0012.30

Colossians 3:23  (NLT)  Work hard and cheerfully at whatever you do, as though you were working for the Lord rather than for people.

I want to dedicate this bible verse to my running that I do it for the Lord only.  I want to run as though I enjoy seeking the Lord.

The temperature this morning was suppose to be wermer than Wednesday, but it wasn't. It was 1 degrees, but with no wind so that made it nice. I ran 8.2 miles at a 6:36 pace in 54:18. I looked like frosty the snowman when I was done. My eyebrows had ice all over them. I had to keep cleaning them off during the run, because when I would blink the ice would almost keep my eye shut. I can't wait till the temperatures get warmer it makes it so much easy to prepare in the mornings to run. I'm getting tired of looking like the midnight robber covered from head to toe with clothing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.300.000.0020.30

Today I ran 20.3 miles in a 7:08 pace in 2:24:50. I really took it slow in about the first 14 miles than I picked the pace up a bit. Very comfortable run for me. This course was very hilly and I'm sure harder than the Boston Marathon course. Here is a image of the elevation below, I wanted this to be a hard run to evaluate where I'm phyiscally running a up and down course. I feel awesome after the run no soreness. My wife came and met me on the 16 mile teasing me by hanging a vault zero out the window of the car. That's what I like to drink after running. I know it's a pop and not the best thing, but I'm not perfect.

My wife was concerned because I left when it was 9 degrees outside, and blowing. My hands got really cool after the 10 mile, but they were fine by the time I got home. I need to go buy some gore-tex gloves, because I don't see our weather getting warmer. This training is difficult in the cold weather like this, because I can't do speed work with a breathable mask on so I pick days when I can do it. Okay I'll quit whining and quit making excuses. I'll is well though.

Elevation Chart for todays run

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.400.000.0011.40

Today I ran 11.4 miles in 6:53 in 1:18, a lot of this run was the same course I ran on Saturday. I started out really slow and then started picking the pace up to get good negative splits. Today's starting temperature was 3 degrees.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.509.000.0011.50

The Tempo run today went well I ran 9 miles at a 6:14 pace with only a .2 cool down. This was mostly a flat course with some uphill and downhill. The temperature this morning was 10 degrees.

Then on my lunch hour I ran 2.3 miles on the treadmill at a 6:53 to 6:58 pace just as a warm-up to do some strength training.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.300.000.009.30

Today I ran 9.3 at a 6:45 pace, sort of just floated along today.  I haven't slept the last two nights, because I keep dreaming about  codig my Perl/Mysql project at work.  I came to work today and my UPS battery unit caught on fire so we used the Fire Extinguisher.  There was so much smoke that I could work for two hours.   Luckly it happened in the morning and not in the middle of the night, or who knows it could have destroyed the whole building.  It started on fire when I first got in my office door.  I thinking it was God, he takes care of our needs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.300.000.009.30

Today I ran on my lunch hour 9.3 miles in 1 hour at a 6:28 pace. I didn't run this morning because my Garmin wasn't charged it's that bad. Three of the miles I did were one mile hill repeats. I'm really trying to build my quads for Boston and I hope all the hill work I'm doing will accomplish that.
The temperature on my lunch hour was 27 degrees.

I exactly slept all night last night, and didn't dream about programming code, because I've made huge accomplishments on that yesterday and today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0017.500.000.0017.50

Well tonight I did my long run starting from work. I went in an hour early so I could start my run at 4pm, because I knew it would cool off fast. I had to switch my run from Saturday to, tonight because of other things going only(I still will run on Saturday though to try out my new shoes). My hands were froze by the end of the run, because of the elevation I probably traveled.

I ran 17.5 miles at a 6:53 pace in 2:01, a bit faster than I wanted to go, but I felt fine. I was very cold and wasn't dressed for this run, because it started out very nice at 4pm. The last 6 miles I picked the pace up a bit. I was only going to run 16, but I did a loop back to my office and it was longer than I thought. During this run believe it or not I did 4 hill repeats, not something you usually do in a long run, but I want to get my quads built good for Boston. I really following my own training program.

Monday: Pace run
Tuesday: Hill repeats alternate Speed work
Wednesday: Tempo Run
Thursday: Pace run
Friday: Whatever I feel like
Saturday: Long Run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.100.000.008.10

Today was suppose to be a recovery run, but trying out my new shoes sure didn't seem to make it that way. Even though I thought I was trying to go slower, it wasn't as slow as I wanted to go. The recover run I thought was much faster than I thought I was running. Tomorrow is a rest day so I won't overwork my body.

Anyway I ran 8.1 miles at a 6:49 pace in 55 minutes, the run seemed so easy.
It must be the new Asics DS Trainer 12 shoes. I do like the lighter feeling on my feet. Will see how well they work on a longer run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

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.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.003.000.0010.20

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.20219.5026.600.00262.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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