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

March 2009

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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
162.8229.850.000.00192.67
Brooks Adrenaline 8 Miles: 68.20Saucony Grid Trigon 5 Miles: 95.84Mizuno Elixir 4 Miles: 9.51Saucony Tangent 3 Green #1 Miles: 11.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

First time doing anything since last Saturday.  Did Arc Trainer for 1:05  for 6.3 miles using the hill climb program.  Foot a little sore.  Will try to run tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Well I finally ran again.  Probably over did it for just getting back into it from my foot issue.  Which is still sore after the run but not as bad as before.  I ran 16.5 miles at an overall 7:16 pace in 1:58.  I ran with Barry (on the blog) and he did great on the run and looked good.  I did do some pickups during the run at lower than MP pace.

I'm sure all be sore tomorrow and will probably only do 8 miles.  That's if my foot isn't sore or feeling at least somewhat pain free.  It did hurt on the run, but not like before where I was limping home.

Brooks Adrenaline 8 Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.000.000.0010.31

This morning at 8am I ran with Barry, and we did an easy recovery run.  I ran 10.31 miles at an overall 7:36 pace in 1:18.  Barry ran 8 miles to reach his goal of 80 miles for the week.  Good job Barry!.  

My foot was sore after the run, and I decided to ice it for about 20 minutes.  I wanted to take todays run slow just to be careful with my foot.  I will not run today just to give my foot some added rest.

Saucony Grid Trigon 5 Miles: 10.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.342.000.000.0010.34

This morning after a nice snow storm yesterday it was very icy, and  the streets were covered with snow to  some degree.  I ran 10.34 miles at an overall 7:16 in 1:15.  My foot is still a little sore but nothing that's bad to keep me from running.  I have sort of a pain on my left foot on the side of the foot.  I'll have to monitor it, and take care of it as well  Oh well God is good all the time.  You have to bless God through your curses and success.

Brooks Adrenaline 8 Miles: 10.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.122.000.000.009.12

I woke up again not feeling the greatest with a sore throat, coughing and spit up mucus.   Also have a headache for the last two days.  Yesterday I got my chipped tooth fixed at the dentist.  I broke a portion of the tooth off last week.  The dentist (a running buddy) said the ultimate fix would be a crown, but he said a filler would work, but that can't be guarantee to last forever.  I decided to have the filler done.

20mph winds that made the temperature at 6 degrees this morning.  I ran 9.12 miles at an overall 7:13 pace in 1:05.  I cut one mile short to keep it easy on the feet.   I still have pain in both feet, but as I mentioned not enough to keep me from running.  I'm going to see a foot doctor sometime this week.  One that was recommended to me.

Saucony Grid Trigon 5 Miles: 9.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.312.000.000.0012.31

Started running this morning in 15 degree weather with a mild wind according to the www.weather.com.  But this is a run I want to forget.  I never really felt that great in the run.  My rhythm and stride were just off.  I've been fighting a cold and sore throat and that  really hindered me.  On top of that my right foot is back to hurting where I was limping after the run.  But that's not all the adventures that happened in this run.

At mile 11 I decided to do one more mile to try and work out the sluggish feeling and finish strong.  I started on the last mile and ran behind an old abandoned Albertson's store.  Suddenly, has I was running I tripped, and did a face plant right on the pavement.   I got up and realized my lip was cut inside and a few cuts on the forehead.  I immediately got up and headed home, but I was dizzy and my vision was seeing sideways all the way home.  I think I'm suffering from a mild concussion, because I still feel dizzy typing this at work.  Anyway, I'll monitor my health and will see a doctor if it gets worse.

 I ran 12.31 at an overall 7:19 pace in 1:30 up the Satterfield hill loop.  Today I was trying to keep things slow since my rhythm was off, and I wasn't doing well on the run anyway.

 

Brooks Adrenaline 8 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.632.000.000.004.63

Ran a somewhat painful 4.63 miles in 32 minutes on the Home Treadmill this morning.  I didn't want to run too much to give my foot a break.  This will help if I decide to run 13 miles with Barry tomorrow.   My foot is definitely hurting like it was before.  Once I get done with the run I limp pretty much the rest of the day.  I know I should not run, but I want to run up till my doctor appointment Monday so that he can see what's really going on.   I'd rather see him in pain and no pain if I rest it.  I did run at a 5:56 pace for about 4 minutes and that actually felt good.

Saucony Grid Trigon 5 Miles: 4.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.510.000.0013.51

I was woke up by my phone at 1am this morning with a problem with one of our system being locked up so I did some testing and had to do a system reboot and fix other program process issues that were not starting up.  I never did get back to sleep so I waited till 5am to get ready for Barry's to come and do our run.

Ran 13.51 miles at an overall 7:16 pace in pain. Ran the last mile faster at 5:ish pickups. The pain was the same like yesterday so not any better maybe a little worse.

Brooks Adrenaline 8 Miles: 13.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.101.000.000.008.10

Ran 8.1 miles today at an overall 7:13 pace with Barry.   Foot still hurt with same amount of pain.  We ran a sort of hilly route from Mink Creek to Indian Hills then on 4th street.  We started out with the Pocatello running club group and we turned off because they were doing 18 miles.

It's depressing to see other runners healthy and not my, but I did keep up.  Temperature was in the 20's but very windy when we started after 8am right at the Pocatello gap area.

Saucony Grid Trigon 5 Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

37 degrees outside and I was overdressed.  I ran 6.2 miles at a 7:17 pace in 45.10 minutes.  I wanted to almost quit because of the pain then it got better on the last couple of miles.  But I think my mind just adapts to the pain and can finish.

Doctor tomorrow.

Brooks Adrenaline 8 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.350.000.000.001.35

Ran 1.35 miles on the treadmill in pain.  Doctor's appointment today at 10:30am.

Doctor Update:

No Stress Fracture.!  My bones and structure all look great according to the X-Rays.  I have a little inflammation in the Achillies Tendon with a little lump.  Basically, it's Achillies Tendonitis.   I need to do the cold/warm/cold treatment once or twice a day.  I need to at least take 600 grams of Tylenol, or whatever flavor.  He did put heel lifts in my shoes to help relieve the pressure from the Achillies.  He said I can still run but to cut back.   Although, it's hard to run in pain so I might  run 3 miles a day or take some time off.

Saucony Grid Trigon 5 Miles: 1.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.522.000.000.0010.52

Just a note I'm using the Sarfai browser (Apples web client) and the fastrunningblog.com site that uses an Apache server  Optimizes better with this browser than Firefox or IE.  Just wanted to pass along the geek tip of the day.

 I ran 10.52 miles in 7:17 at an overall 1:16.  I know I said I was going to slow down but my foot really didn't start hurting till mile 5.  Because, I only did a mile yesterday it was well rested.  Now I know if I take time off it should heal quickly.  I'm thinking of not running again till Friday and see if the pain decreases after the rest.   I did a lot of ice/warm/ice last night on the achillies. 

Saucony Grid Trigon 5 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running I worked from 11pm to 4:30am last night.  14 hour work day yesterday.   I was going to probably take the day-off to rest the achillies anyway.  I got up today about noon.  No sense running when it wouldn't benefit me when your tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.340.000.009.34

Nice weather this morning. Finishing a morning devotion book with my wife this morning that we've done the last 30 days and it's been a blessing.

Ran 9.34 miles at an overall 7:12 pace in 1:07 in nice 30 degree weather. My achillies started to get sore after about 3 miles. But yesterday's rest really helped. I know if I take a week off it would heal. I'm really struggling with wanting to take time off. I've ran so consistently for so long it's tough. I need God to either heal my leg while I'm running, or give me the strength to take a week off.

Brooks Adrenaline 8 Miles: 9.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.214.000.000.0018.21

Ran 18.21 miles at an overall 7:08 pace in 2:09 on the Pocatello Marathon course with Barry.  Barry is looking great and is going to run well in the SLC and Ogden half marathon.  His fitness is totally 100% better than last year.  He has the dedication and commitment to really PR these races coming up.

The weather was nice at 30 degrees.  I did the last 4 miles on the course faster (6:58, 6:52, 6:51, 6:26).  We really just took it easy going down the hill having a good old time with great conversation.  Barry  did 16 miles, I took off faster with about 3 miles left so I could be at 18 miles by the time he reach 16 miles where he parked his car.  Then he drove up and got me at the 18 mile location.

 

Saucony Grid Trigon 5 Miles: 18.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Elliptical 3.2 miles at the gym.

Treadmill 2.3 miles at the gym.

Saucony Grid Trigon 5 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today, and no running for the rest of the week.  It's time to listen to the body and everyone that has given advice.

Main Goals this week:

1.  Get the foot healed and rested so I can feel like a runner (may take longer than a week).  I'm not a runner if I'm running hurt, and God won't bless me for that.

2.  Do has many sit-ups and push-up to substitute for the running this week.

3. Try to do some aqua-jogging if I can find an aqua belt to use.  I've heard that is as close to keeping your running fitness by doing this type of exercise and aerobic workout.   The ellipitcal or arc trainer really doesn't rest the foot enough to use.  Can you believe me trying to be cautious.

4.  Ice the foot as much as possible and give it the rest it needs.

 Jon, Jeff, and Rockness I appreciate your advice.  I really appreciate you guys being HARD on me, because that's what friends do.  I really do regard you as close friends.  It's definitely going to be tough to stay off my feet, but I can't see you guys in races if I'm hurt (well seeing the back of your shorts in a race).  I think I finally realized that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

Well I went to the gym to do aqua-jogging and when I got started it was difficult without a belt in 5 feet of water.  That's as deep as the Gold Gym pool gets.  But I was only in for two minutes, because one of the Gold's Gym  employees informed me that the pool was close.  I didn't see the sign because they only had it posted on one side of the pool.  Now I don't know what I'll do in the mornings.

Instead I did about 100 sit-ups and some push-ups and did the elliptical for 2.3 miles.  It didn't seem to bother the Achillies too bad.  It's nice to walk without limping, but the Achillies is still sore of course.  Maybe I'll just eat donuts the next seven days and call that my workout.  :-)

Saucony Grid Trigon 5 Miles: 2.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Did the elliptical for 6.3 miles in an hour. I can't do the aqua-jogging at my current gym (Golds Gym) because the water only goes 5ft. Tomorrow I'm going to go to our University gym which I get in free because I'm staff. They have an Olympic size pool and you can borrow a water belt. The reason why I don't go to this gym, "since it's only a block from my office", because the weights, treadmills are old and sometimes you have to wait for a machine to be available.

Their currently building a three story building attached to the gym where everything is going to be new and nice that their going to have the new gym facility relocated. Once this is done though all Faculty/Staff will be required to pay a membership fee like every gym. This will be the first time this as happened in the Universities history. This will help pay for the building.

The elliptical is good but it still puts a little pressure on the achillies, but at least I walk off it not limping. But I would rather do the aqua-jogging with no contact.

 Lunch:

Did around 500 sit-ups and over 200 tempo push-ups (fast than slow).   Also tightening the core exercises.  Also did even more mid morning before lunch in my office.  I just found out that the Olympic pool at ISU is closed for the week due to spring break.  It looks like the elliptical or arc trainer will be my only choice for the week.  I may try running 2 miles on Saturday, but that's a  10% chance.
 

Saucony Grid Trigon 5 Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

6.6 miles on the fun, thrilling, exciting Elliptical  int 1:08.  

2x 20 reps  of Hamstring curls.

2x 20 reps of Calf extensions.

300 sit-ups with core tighting.

50 push-ups.

 I'll I can say it's depressing I miss running.

 Lunch:

 400 sit-ups and core tighting exercises.

100 push-ups.

Evening:

Did Sit-ups and push-ups at 5pm and then another set at 10pm.   Over a 1000 situps today and over 500 pushups.

 I used to do over a 1000 situps every night for over ten straight years through high school and college;

Saucony Grid Trigon 5 Miles: 6.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Another 6.6 miles on the Elliptical this morning in over an hour at Gold's Gym.  At least I'm on the second floor and can either look outside or watch TV display on the Elliptical.  The whole front of Gold's Gym is glass so you can see the outside wherever your at in the building.  I'd rather talk about building structures than my running theses days.  I do feel I'm keeping the fitness going, but I find it very hard to drag myself to the gym and do anything.  But I'm not that type of person to just give up.

Question:  Would you count your shoe miles on the Elliptical?  Since, "at least I won't think"  the Elliptical doesn't wear down your shoes.  It shouldn't cause any surface wear. 

Got to work and did sit-ups and push-ups.  I can't believe how many I'm doing a day now.

Lunch:

Did 400 sit-ups and 100 push-ups.  It seems like I'm doing these all day long just to keep the fitness.

Saucony Grid Trigon 5 Miles: 6.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Another date at the gym with the Elliptical. 6.3 miles in over an hour. Did intervals alternating at 2% to 9% resistence.

Thought about running today but held off, but it was real hard to hold off.  I really wanted to run 8 miles with Barry, but knew that was a ridiculous thought.

 Lunch:

Did 400 sit-ups 200 push-ups.  I'm excited to try and run a couple miles tomorrow on the Treadmill. 

Saucony Grid Trigon 5 Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.630.000.000.004.63

Ran for the first time in a week on the Treadmill.  3.11 miles in 23:24 minutes then did the Elliptical for 1.5 miles in 15 minutes.  My Achillies/foot was a little sore.  I probably did the last mile a little too fast at a 6:58 pace, but it was hard not to.  I will take tomorrow off.  Then Monday I will start to run 20 minutes on my foot and see how that goes, and maybe do some aqua-jogging as well.  The University pool should be open.

It felt good to feel like a runner again.  I missed it.   Did Sit-ups and push-ups.

Lunch:

300 Sit-ups and 100 Push-ups.  I really want to come back to running with a vengeance.  Just to run 3 miles has made me hungry again.

Evening:

 More Sit-ups and Push-ups.

Mizuno Elixir 4 Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Also I more than likely won't get a run in tomorrow or go to the gym

Were having a EGG scan that's going to be done on our daughter tomorrow so we have to keep her up all night till 9am tomorrow so that she can sleep during the EGG to monitor the brain activity.  They want to check her for silent seizure.

The achillies feels good today.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

I was able to do a run this morning while my wife was keeping my daughter awake this morning in preparation for her EGN.  I stayed up with her all night and kept her awake until 7am this morning. 

I went to the gym after my wife got dressed and I ran 6.4 miiles in 46 miles.  Then I met my wife at the hospital with my daughter for the procedure at 9:30am.  Foot not too bad, but who cares... my daughter is more important than that thought right now.

Right now I've been up for 30 hours and its hard to sleep in the middle of the day.  But I just got home from the hospital and my daughter in a deep sleep.

Mizuno Elixir 4 Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.302.000.000.0011.30

I ran 11.3 miles in 7:09 in 1:20.  Finally go some sleep last night for being up for 40 hours with only two hours of sleep in that period.  Foot a little sore after run.  I know I should not have ran that far, but I had to blow off so steam.  In the mental aspect this is exactly what I needed and I don't regret.

 My daughter slept from 12pm yesterday to 5pm then from 8:15pm to 6:15am in the morning.  What a wonder girl I have and she has the biggest heart out of anyone I know.

Saucony Tangent 3 Green #1 Miles: 11.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.8229.850.000.00192.67
Brooks Adrenaline 8 Miles: 68.20Saucony Grid Trigon 5 Miles: 95.84Mizuno Elixir 4 Miles: 9.51Saucony Tangent 3 Green #1 Miles: 11.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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