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

February 2007

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
172.1063.7042.500.00278.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.003.100.000.0021.10

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.200.000.0011.20

 Today I ran 9.1 miles at a 6:40 pace in 1:00, and on my lunch hour I ran 2.1 miles at a 6:53 pace on the treadmill.

The weather was around 30 degrees so that was nice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.005.000.0011.00

Today I did hill repeats. First I had to run 3 and a half miles to get to the hill I wanted to run the repeats on. I didn't won't to drive because I wanted to warm up first. I did 5 repeats at 400m I wanted to do more but I started getting a stomach ache on the second repeat. I ate refried beans the night before need I say more. But I did run a total of 11 miles at a 6:55 pace. It took me 3 and a half miles to get back home with a stomach ache that wasn't very enjoyable.

I felt it was a good work out with the hill repeats that I did do.

Tomorrow tempo run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.009.000.0010.50

I didn't get much sleep last night because our son was up and down all night. When the alarm went off to run at 6am I didn't want to even get out of the covers at all, but I did 20 minutes later. I was scheduled for a tempo run after running hill repeats yesterday. I felt sluggish the first 800m of the run like I wasn't even ready to move. I did the first warm-up mile at 7:09 then the tempo miles

6:22
6:21
6:19
6:00
6:10
6:05
6:06
6;07
6:02

If you count the average with the warm-up mile I did 10.5 miles at a 6:18 pace in 1:06. I didn't want to dip into the 5 minute mile range, because I wanted to be consistent in the low 6 minute miles.


I still haven't made reservations for a hotel, and a plane ticket to Boston. I'm getting frustrated, because I don't know anything about the Boston area. Like once I get off the plane from Boston I need to get a cab to the hotel. The one I was looking at staying was Constitution Inn http://www.constitutioninn.org/, but they don't have a shuttle to that hotel, so I don't know if I have to pre-arrange a cab ahead of time or what. Some of the hotels I've called are not a lot of help. The Salt Lake Marathon that weekend is sounding more and more enjoyable to run and a lot closer, only 150 miles away.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Today I ran 7.2 miles at a 7:04 pace in 50:59 minutes, in a rainy muddy mess. I wanted to really cut my pace back because of the back to back speed days, and tomorrow morning I'm going to run 16 miles for my long run on Friday again. I have to take time off from work, because I'm at the max for my vacation hours so I chose to take a few hours off in the morning. That's horrible I'm forced to take vacation. I don't want to take any vacation right now because I have too much to do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.200.000.000.0018.20

Friday morning I decided to do my long run, because I was off from work the first half of the morning. I was scheduled to run 16 miles but when I got half way into the run I decided to run 18 miles instead. I run a very up and down hill course probably like nothing I've done before, and I came away feeling really good after the run.

I want up and down 500 feet three different times in this run to get ready for Boston

I ran 18.2 miles at a 7:02 pace in 2:08.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Today I did a recovery run of 10.1 at a 7:15 pace in 1:02, it felt really good. I was a little sore from yesterday's long run, but felt really good after the first mile. I know my pace should be slower but I felt that I really back off and was running slower. But I do know the first 5 miles I run a pace of 7:30 per mile. The run was really easy. It's amazing how you can run so far on a recovery run, and if like you didn't run at all.

I won't run tomorrow so my weekly total is below (I could run just to get over 70, but who cares it's not that important).

Total miles for the week: 68.2 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

I need to caught up here. I've been so busy with work and running.  I'm still only taking one day off per week running.

Monday February 12th

I ran 11.3 miles at a 6:50 pace on a very hilly course. It was a good run to start the morning off with. Not really too cold. We are starting to get warmer. I believe we won’t experience anymore single digit weather.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.005.500.0011.50

Tuesday February 13th

Today was track speed work day. The temperature was 28 degrees which wasn't too bad, but the track was all frosted over. It looked like an ice skating ring, but it wasn't icy at all.

I did 6 X 800's

Mile 1
Repeat: 2:48 Rest 3:19

Mile 2
Repeat: 2:42 Rest 3:24

Mile 3
Repeat: 2:41 Rest 3:23

Mile 4
Repeat: 2:41 Rest 3:18

Mile 5
Repeat: 2:43 Rest 3:24

Mile 6
Repeat: 2:48 Rest (did get this one)

These were okay, but I was hoping a little faster.
Afterwards I just kept running for 5 .5 more miles at a 6:38 pace. Total miles 11.5.
I was frozen by the time I got home, because I didn't wear the proper clothing for this training session

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

Wednesday February 14th

Today was tempo run day. I did my normal 9 mile tempo run with a one mile warm-up.

1. 7:08 (warm-up)
2. 6:19
3. 6:17
4. 6:12
5: 6:10
6. 6:16
7. 6:16
8. 6:12
9. 6:11
10. 5.57

My left calf has felt really tight after this run and still does a little bit. I think I pushed too hard on that last mile. Maybe two straight fast runs in a row is not a good idea.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

February 15th

I made this run into a recovery run since I haven't been doing very many which is foolish. I ran 7.7 miles at a 7:20 pace. My left calf was still tight after this run, but nothing that's really affecting my running, but I want to make sure I don't ignore it. I ran in my new Avia Lites shoes that came yesterday. I’ve been running in the Asics DS Trainers, and I think because there a little lighter that I’m going to make them my marathon shoe

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

February 16th

I did my long run again on a Friday, because it fits my schedule better. I did the craziest elevation I think I've ever done. I went up and down so much that it was like being on a rollercoaster. I ran 21 miles at a 7:03 pace in 2:28. I took an ice bath after this run, because I haven’t done one for a while. My left calf isn’t as sore as it was on Wednesday. Tomorrow will be a recovery run of some mileage I don’t know yet. Whatever I feel like doing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Today was a recovery run, and the weather was very nice. It was 34 degrees no wind, and the sun was out so I ran 8.5 miles at a 7:20 pace. Not really much to report other than I ran a flat course some up and down but not a very far distance.

Now I really have a tough decision to make. I've wore my Avia Lites in my last 5 marathons and they have done me good, but the new Asics DS Trainers 12's I've ran my last two 20 milers in, and I seemed to perform very well, and their even lighter than the Avia Lites so I need to decide which shoe to go with. What I might do is run my next 20 miler in my Avia Lites to see what I feel is the best.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.400.000.0010.40

Today's run I felt like I was shoot out of a cannon I run the first 4 miles at a 6:30 to 6:35 pace. I thought someone needs to close-line me to slow down even though it was comfortable, but I did slow myself down. I was hungry when I woke up, but I didn't want to eat anything before the run. I slept till 9am this morning, because of the holiday I didn't have to work. I really woke up hungry, then I realized the last time I ate was Sunday around 2pm. That was probably why I was running at a faster pace to get back at the breakfast table. This run was suppose to be easy miles, but like I said I did focus and slow down.

I ran 9.1 miles at a 6:48 pace in 19 degree weather. Then once I got home my daughter wanted to run a mile around the block, so I compromised with my stomach, "you can wait another mile before inhaling food". We ran 1.3 miles in a 9:30 pace (she's 10 years old). Then the breakfast delight began.

Total miles 10.4

Hill speed work tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.007.000.009.00

Today I did hill repeats and I really wasn't motivated to do anything, because one of our systems was having issues, and I was up till 12:30 am last night. But I got up and did 7 miles at 6:41 for the hill repeats. I did 6 X 400's and 1 X 800, in 20 mph of wind going up. This was very tough, by the time I was at the top I was winded except on the last 800 that felt good (strange with that being longer).

I also did 2 miles at the gym at a 7:20 pace, and did strength training on my quads and hamstrings to
prepare them for Boston.

My job has been making training tough with being up so much lately in the midnight hours. It seems like I'm always training with tire eyes, but just the thought of Boston will not stop my motivation, and the help of God behind all my training.

Later tonight I took my two year old son to his Mommy/Daddy and me tumbling class, where the parents get to do everything too. I always take him so that I can have time alone with him, because my wife is always with him all day. I really enjoy it, just him and me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.009.000.0011.10

Second speed day in a row today well actually a tempo run. Although, it took a fork lift to get me out of bed this morning, because I didn't sleep all night, because of 30 pages from this one system that had the Network Time protocol all out of sync. I was mad, I'm not getting any sleep and today I had to wake up and do a 9 mile tempo run. Well enough of my complaining I'll get back to today.

I first did a warm-up mile of 7:15 then the following;
6:23 (just easing into it, my legs felt tired)
6:14 (better but still felt tire)
6:17 (slower but I felt a little stronger)
6:01
6:06
6:08
6:02
6:08
6:07

Cool down mile of 7:10.

The tempo miles where an average of 6:09 per mile not bad, but I could have pushed harder, but I was tire and I didn't want my form to suffer and risk injury. Face it I was just being lazy.


My wife ask me why I pick to run 9 tempo miles, I told her it just sounded like a good number, and running that many can only make me stronger.

How many tempo miles to other runners run?

Total of 11.1 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Well today my main focus was to run slow, and break-in my new Mizuno Wave Rider 9 shoes, so I ran 9.1 miles in 7:13/7:14 (don't have my Garmin with me so I don't know which pace average it was). I felt like I was running in place. I actually wanted to average 7:30, because today's run was just to log some slow miles and get ready for tomorrow mornings Long Run of 16-18 with probably 12 miles being at marathon pace. But I'm getting better at getting the slower recovery runs in at a slower pace, because it's all about spending more time out there on your feet than on how many miles you run on these recovery runs. I want to have a good endurance factor to my advantage.

The run was pretty boring the temperature was 46 degrees and the weather said that there were 20 mph winds, not when I was running that was incorrect. Well I guess the last three miles there were some considerable times the wind would pick-up. The shoes seemed to be fine. I definitely felt that they were heavier than my other two brands of shoes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0012.000.000.0019.00

Sorry for the delayed report, but I’ve been busy along with other things. It’s been an emotional two days.

February 23
Well today's run really had me wondering if I was going to be able to accomplish what I wanted, a good marathon pace run. First off I started to develop a cold yesterday afternoon and by night I had a headache. Later on that evening my stomach started hurting, and by that statement I'm sure you know what's going to proceed next. I wasn't able to sleep, and at 1:30am my stomach hurt so bad that I jumped out of bed ran to the toilet and vomited everything I ate that night. That woke my wife up and she said, "your not going to run tomorrow morning", and I thought that was probably the case.
Well, I woke up at 6am and had a stuffy/runny nose and a little bit of a headache, but my stomach was fine. I decided to run, because I couldn't run my long run on Saturday or Sunday I would only have enough time for a recovery run on those days. I thought to myself Boston is important, and If I can run a marathon sick I can surely do this long run.

Now it even gets better, we got dumped on last night almost all the roads were covered in snow and it also rained a little last night so to top things off there was ice underneath the snow (it’s still snowing hard right now). My goal was to run 12 miles at marathon pace in an 18 mile long run.
Anyway, the wind was blowing about 15 to 20 mph, so I started out at 7am at 23 degrees with a warm-up pace.

Mile 1 7:26,
Mile 2 6:59 (still warming up and the wind made it difficult to keep a consistent pace.)
Mile 3 6:56
Mile 4 6:54
Mile 5 6:38 (Marathon pace miles start)
Mile 6 6:40
Mile 7 6:42
Mile 8 6:36
Mile 9 6:36

The next two miles I decided to change my strategy a bit by climbing some major hills about 300ft. I wanted to see after these hills if I could maintain my marathon pace. This would be a good test on the quads and hamstrings. Well this was a stupidity strategy, because those roads were icy and snow-covered and made my pace suffer and made me work extra harder for miles 10 and 11. But that’s okay, because I was able to maintain my marathon pace afterwards fine and the run seemed very comfortable, other than my stuffy, runny nose.

Mile 10 7:02
Mile 11 7:10
Mile 12 6:22
Mile 13 6:22
Mile 14 6:30
Mile 15 6:29
Mile 16 6:39
Mile 17 6:25
Mile 18 6:59
Mile 19 7:30

My total average pace for the 19 miles was 6:47, and marathon pace 6:43, which I really could have easily ran at a faster pace. If I wouldn’t have made a course change on icy/snowy hill roads (I don’t know what I was thinking) it would have been better. At least I know this pace I accomplished well. I really feel confident that I can get well below the sub three goal. But one step at a time there’s a lot of training left. I really felt good that I did as well as I did for not feeling the best, and only having a bagel with honey to fuel my body.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

February 24,

This morning I woke up not feeling good. With a full blown cold: runny, and stuffy nose with a headache, and feeling weak, but I didn’t want to miss my training so I run anyways. I ran 8.2 miles at a 7:28 pace. This was a good recovery run, and a good way to end the week. I was going to run seven days this week, but I better be smart and rest and get better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

Today I ran 11.1 miles at a 7:00 pace in 1:18. The course I chose today was a very hilly course for the first 8 miles. The last 3 miles were flat, and the last mile of the course I ran into some trouble. Since we've had snowfall the last 3 days some of the roads are icy or covered in snow. When I was about to reach the last mile of the course it has a turn on a back road leading a mile away to my house. When I turned the corner I stepped on some snow covered iced and wiped out. I cut a hole in my Underarmour tights in the knee and was bleeding pretty good, but I got right back up and finished the mile running at a 6:40 pace just to get home faster. I did cut my knee up pretty good, but not enough to go to the hospital. But it actually does hurt and I ran another 4.5 miles on the treadmill in the evening at the health club.

I'm more mad about ripping my Underarmour tights than my knee, because of the expense in purchasing them.

Total mils 15.6.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.007.000.0011.00

Today I did hill repeats around one of our University campus hills. The hill is called red hill and its exactly a mile loop around, 800m uphill and 800 downhill, but there's a road in the middle that will allow you to do 450m's up and down. I did 6 x 450m's with a horrible wind at 20 degrees, and I must admit I didn't want to do it. I had to run on my lunch hour, because I had to be at work at 6am.
I really hate running on my lunch hour, because it takes me longer to get prepared, other than when I go to the Health Club to run. I almost went to the Health Club, but I couldn't see myself running hill repeats on the treadmill, because you can't do a downhill. I ran the uphill around a 6:30 total for the repeats. I also did warm-up and cold-down miles. The total was 11 miles at a 6:54 pace. After the hill repeats I ran around the full hill and its simple to do after slowing down from a hill repeat pace. Then I ran back to work which is two and a half miles away.

With this being such a hard run I don't know if I'll do a tempo run tomorrow or wait till Thursday, and just do recovery miles tomorrow. I'm not sore just tire from getting up so early to go to work, and working almost 12 hours.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Today, I just took it easy to setup for a tempo run tomorrow so I ran 10.1 miles at a 7:07 pace.  This week will be my high miles week leading into Boston.   The course I chose today was hilly.   I want my quads and hamstring to maintain a certain fitness leading in to Boston and running hills and hill repeats and lifting is a good start.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
172.1063.7042.500.00278.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: