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

January 2013

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesKory's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
268.0728.420.000.00296.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.310.000.000.0013.31

2 Degrees this morning and sunny.  My hands didn't get cold with the hand warmers inside the gloves.  I ran 13.31 miles at an overall 7:28 pace in 1:39:17.  Roads still somewhat slick.  I just took it easy running on Highway 30 and by the Mall and then back down Hawthorne road back to my house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.220.000.000.0014.22

Very cold at -2 degrees.  Crazy weather to run in.  I did the Olympus loop going almost up Satterfield Rd...  But turned to head down Chubbuck rd.  14.22 miles at an overal 1:47:06 time at an overall 7:32 pace. Just the hands felt cold.  The muscles when you run in this type of weather definitely don't want to move as fast as you would like.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

-14 degrees when I went out for 10 mile run today. The body is an amazing thing and you can trust it when your wearing the right clothing. Full UNDER ARMOUR all the way from head to toe today.  I ran to Old Town Pocatello and side streets.  Then over a couple of our overpasses around town and back home.  Pace at this temperature doesn't matter but I was at around a 7:30 overall.  I almost went to the gym, but then evil thoughts of a treadmill were planted in my head.  Frostbite or Treadmill well if I felt I was in serious danger I would have given in to the treadmill.

Last night I fell on my Granite brick block by our gas fireplace right of the rib and then fell on the rib this morning on ice.  Either I cracked it or bruised it.  I know the feeling because I've cracked my ribs three times.   No doctor because they won't do anything.  10.3 miles today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

 Only -7 degrees this morning for a 11.22 mile run. Half of what it was yesterday but a little heavier wind... so I guess the wind chill makes it equal. It's so funny watching people drive by in their cars with their ear muffins/gloves on and sipping coffee. All I can think about it how can I get a sip of that coffee!!

 

Ran on my break to and from gas station.  Only .4 of a mile but its running in 3 degrees

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.110.000.000.0014.11

Ran with Barry up over Olympus and back down Chubbuck Rd. and Yellowstone rd.  Then back to my house from Chubbuck zig zagging to get 14.11 miles at an overall 7:42 pace in 1:48:44

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.301.000.000.0011.30

3 degrees 11.30 miles at an overall 7:26 pace on cracked ribs.  I felt them a little more today.  But they hurt more sitting down and laying down.  Ran up by the foothill rd and then back down Main st. and back on Poleline rd..Then back home.  -3 degrees felt warm compared to other days.  I know I have a sick mind.  Did the last mile at a 6:59.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.320.000.000.0012.32

Heat Wave running Today 17 degrees in powdery snow. Ribs not has friendly last night tossed and turned in bed. Keep the faith and God is a healer. 12.32  miles at an overall 7:37 pace in 1:33:47.  Very sluggish this morning. I went up by ISU and out to Ross Park and back home

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.320.000.000.0010.32

10.32 miles at an overall 7:18 pace in 1:15:14. Slushing through the snowy streets... a record high of 26 degrees when I started. I was hot not hot looking but hot sweating. I ran by Gold's Gym then turned around and ran down Poline Rd... then down Jefferson and back to Yellowstone.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.210.000.0012.21

Warm but also very slick.  I slipped and slide for 12.21 miles at an overall 7:15 pace in 1:28:36.  I ran down old town Pocatello and by the Pocatello  Charter school.  Then I went back home going over the Gould Overpass and down Yellowstone rd.  I started to overheat by mile 8 and could have been in shorts.  Ran the last few in the 6 minute range  (6:58, 6:54, 6:46,6:48)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.310.000.000.0013.31

Worst snowfall of the year and I was in the middle of it running for 13.31 miles at an overall 7:41 pace in 1:42:21.  Roads were powdery and hard to find a spot to run on a even surface and feel like your feet have traction.  No where on the roads could I get a good dry stretch.  Plus I had to stay in the deep powder to dodge traffic.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.240.000.000.0013.24

-8 degrees run with Barry for 13.24 miles at a slow 7:58 pace in 1:45:34. We went up the Kirkham trail by Ross Park and it was not plowed. A little bit into it I couldn't feel my feet so I just cruised for a mile to get off the trail and out of the deep snow. I did fall out at Ross Park and cut my knee and was bleeding for the last 6 miles. It was pretty sore than towards the last mile it was starting to feel a little better.

Tonight the knee isn't too bad. We will see Monday.  72 miles for the week and 79 miles last week.  I know I need to blog more :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.000.0013.22

It was negative something degrees today.  I don't remember.  I ran up Olympus and Fairfield Rd. than back down Bench Rd. and then turned on Hiline back home.  Did 13:22 miles at an overall 7:33 pace in 1:39:55.  Had to go down side streets to dodge the bad streets with too much snow.  I keep hitting my right ankle when I run for some reason and have opened up a cut.  Not sure why my form is doing this because nothing hurts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Ran out to Chubbuck on Hiline rd. then back on Yellowstone Rd. taking side streets to add on the distance to get 12:06 miles at an overall 7:44 pace in 1:33:11.  Yellowstone Rd. was hard to find a decent sidewalk  to run on.  I had to plow through the snow slow.  Not really a consistent pace I could do because of the impact of the snow and being -2 degrees.  Have to work after 5pm tonight to install security patches on systems.  (no not the java patch)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.140.000.000.0013.14

-1 degrees did 13:14 miles at an overall 7:23 pace in 1:37:01.  Ran towards ISU then over Old Town Pocatello up Foothill Rd.  Then back home where I picked the pace up the last few miles.  Again slick a lot of snow had to pick my spots and adjust route.  You can only do so much in this cold weather.  It's amazing how the muscle feel so different running in warmer temperatures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.223.000.000.009.22

 Ran 9.02 miles at an overall 7:14 pace in 1:05:10.  Ran up to Hiline Rd. then over the overpass then down on Poline Rd. and back up Alameda.  Really had to hurry back to get my kids to school did the last three at 6:54, 6:48, 6:42.  I had so many icicles on my eyebrows and face and frost on the mask.  Again hand warmers worked excellent.

Just a short shake up run outside to loosen up my muscles and because I wanted too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.164.000.000.0010.16

-6 degrees when I started this run.  Did 10.16 miles at an overall 7:06 pace in 1:12:13.  Ran up by ISU and behind Reeds Gym and beefed it on some ice and scraped the knee.  I took some hide off bleeding all the way back home for 5 miles.  Okay though... Good splits for last few (6:50, 6:37, 6:47, 6:18)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.000.000.0012.51

Ran with Barry this morning and started at -9 degrees and ended at -8 degrees.  We ran up towards Foothill Rd.  Then back over across the overpass and all the way up to 14th street.  Did 12.11 miles at an overall 7:28 pace in 1:30:26.  Good run and we took it easy.  I did do a superman slide when I slipped once.

My daughter needed my truck tonight to drive home from her job at Wendy's so I drove it there and ran home. It's .4 of a mile from Wendy's to my house. It was -4 degrees at the time. Playoffs tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.000.000.0011.16

Run with Barry just everywhere too many streets to name for 11.16 miles at an overall easy 7:30 pace in 1:23:44.  Both had Martin Luther Kind Day off on a cold -3 degrees.  Hard to want to run any faster put we had fun.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.000.000.0010.25

Ran up to Olympus Rd. this morning turning up on the side streets to get some more uphill running. The roads were better but I fell at mile 5 and tore my knee up and made more damage to the existing damage.  I could feel the blood running down my tight.  The temperature was -2 degrees.  I picked up the pace fast to get home doing the last three miles at 6:27, 6:03, 6:06.  Did 10.25 miles at an overall 7:05 pace in 1:12:35  The knee was tore up pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off from running because I worked over 24 hours straight on a complex disk failure on one of our production Solaris/Oracle systems. Oh ya it's fixed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.344.000.000.0010.34

10.34 miles today at an overall 7:03 pace in 1:12:52.  Temperature 20 degrees Yahoo!.  Ran over to old town Pocatello area and back to my house. Basically a loop back the same way.

Felt good.  Knee still a little tender from Mondays fall.  My fractured rib I think is about healed after 5 weeks.  Ending Splits 6:57, 6:39, 6:29.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.210.000.0011.21

Ran 11.21 miles at an overall 7:07 pace in 1:19.53.  All flat miles with a couple overpass going from one side of Old Town Pocatello than back over to the University.  The roads were slick and I really had to pay attention since I already have a bloody knee and almost healed crack rib.  I really was consistent in the last few mile splits.  6:54, 6:52, 6:48, 6:27.  The temperature was a heat wave at 30 degrees.

I'm still trying to catch up on the hours of sleep I missed from the all night job on one of our systems.  Lower miles this week is a good thing on the body.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.221.000.000.0012.22

12.22 miles in a nasty/slick snow fall just absolutely another crazy run for a runner that doesn't need to be out in this type of weather.  Although it beats being inside stick on the deadmill.  It was very slick and I had to be cautious.  Another long week at work that I'm seeing a lot more long work days.  Firmware upgrades and complex disk configuration changes are on the agenda.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.302.000.000.0010.30

More snow but I had better traction.  I believe the different shoes helped too.  Ran 10.30 miles at an overall 7:17 pace in 1:14:58.  I ran out to Chubbuck and turned around and ran down Yellowstone and Poline roads and back home.  Tried to avoid turning because of slick roads.  I was able to follow an ATV down the whole sidewalk down Chubbuck Road that cleared a path it was great. It was like walking on a golden path in a castle.  Temperature was around 23 degrees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.512.000.000.0012.51

30 Degrees but a strong wind.  Ran 12.31 miles at a 7:24 pace in 1:31:01 up on Foothill Rd. around old town Pocatello.  Did last mile at 6:52.  It's nice to see the temperature's get better.  This week is busy at work.  Last night I was up from 11pm to 1pm doing firmware upgrades on our Dell Equallogic SAN's

On break I ran to the gas station just to get there quicker so I could get back fast and work on multiple projects. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Same as yesterday windy and gave you a bit of a chill in the face.  Ran up Olympus behind Highland High School and just around that area for 12:02 miles at an overall 7:18 pace in 1:27:44. Took it easy and I was a bit sore. 30 degrees again with the snow melting making the roads so much better.  Been tired last few days from all the late nights and trying to get in the running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
268.0728.420.000.00296.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: