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

Sunnyside Run for Technology 5k

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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
133.5231.800.000.00165.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.403.000.000.0011.40

Ran the Bunny Hop 5k race with my daughter on the ISU XT course.  I didn't pick up eggs but just one and kind of just had fun the first mile with my daughter and her track team.  But then they started walking and picking up eggs.  I decided then to run harder the last two miles.  I passed a lot of runners and probably finished in the top 10.  But I wasn't racing just having fun.  The Sciatic Nerve and hip bothered me the first mile until I got warmed up.

 Then I ran 8 miles home from the course.  Had my daughter drive my vehicle home so that was nice. Over 11 miles for the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

Did my first long run since my accident for 17.2 miles an overall 7:22 pace.  It went well.  I didn't drink any water and just sipped on a 1/4 of a gel.  The pace felt fine.  The sciatic nerve bothered me in the beginning but got better as I ran or I just ignored the pain.  I felt like I could have done more... but baby steps are good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Very encouraging to do 6.2 miles after the long run yesterday.  Starting to see results of good stuff happening on my runs.  Now I need the sciatic nerve pain to vanish.  I feel I could start building towards a distance race if the healing is complete.  Took the pace easier today around 7ish per mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.240.000.000.007.24

Easy run of 7.24 miles.. didn't have a lot of time to do anymore.  Pretty much around the neighborhood run.  Felt pretty decent on the legs.  The day of rest on Sunday seems to always help for the next 6 days of running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.412.000.000.009.41

9.41 miles last two in 6:58 and 6:36 pace.  Pushed harder towards the end.  I'm determined to get some faster miles back in some of my runs.   
 Family and I are going to Arizona for a family vacation on July 6 to the 13th and all my daughter can think about it have fun running in the mornings in the heat.  I'm not excited about that part.  Of course, on vacation I'm not going to do very many miles each morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

I had to be at work a little before 7 today for an interactive training session all day with Cisco to learn all the server configuration and recommended virtual server profile setup for our Cisco UCS Chassis . 

Did 7.22 miles at an overall 7:09 pace in the rain.  Still wore shorts and a shirt. I don't want to go back to tights unless I have too.  I felt pretty decent in the run.  If I can keep up a consistent week of faster miles I think  I could have some decent runs in the future.

6:44 and 6:13 the last two miles.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.100.000.009.10

Running Summary: 9.10 miles in 1:05:01 at a pace of 07:09 per mile at 8.40 mph.  Did the last 3 miles at 6:29, 6:28 and 6:28.  I ran up Olympus Rd. then back down to my house.  I did take some side streets once I was at the top of Olympus rd.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.313.000.000.0018.31

 Good long run of 18.31 miles at an overall 7:24 pace in 2:15:24.  Longest run since my accident.  If I can keep this up maybe the Pocatello Marathon is possible.

 Thank you Powerbar energy gel.  I took one with water and that helped with the run.  Better than the experimental attempt with Hammer Gel last week on the long run.

8:24, 7:49, 7:43, 7:37, 7:21 7:27, 7:19, 7:19, 7:23, 7:27, 7:22, 7:11, 7:21, 7:10, 7:08, 7:09, 6:38 (all pretty much flat and more uphill than down.)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.093.000.000.008.09

Ran around the neighborhood. 8.09 miles at an 7:04 pace in 57:14 minutes. Very good ending miles in the wind and flat course. I think my body is starting to respond to some faster paces more frequently. Very encouraging but still I have so far to go, but then I think I've come so far with the Lords help already. 8:21, 7:23, 7:18, 6:59, 6:57, 6:42,6:35,6:12

My daughter Dallyce ran a 6:09 mile at the Tiger Griz meet just now.  I told her this morning that she had to beat my fastest mile this morning at 6:12.  Shed did it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.110.000.009.11

Ran somewhere for 9.11 miles... well everywhere on the fly.

7:07, 6::5, 6:58, 6:41

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.000.008.46

Ran with Barry for 8.46 miles just a fun easy talkative pace.  1:03 time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.310.000.000.008.31

Did the last three under 7 minute pace.  6:53, 6:59, 6:33.  For 8.31 miles in 59:46 minutes.  Did pretty much the same route I ran yesterday with Barry.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.140.000.009.14

Good run finished the last 4 miles in the 6 minute range area.  Total of 9.14 miles.  Just ran around our neighborhood.  Tried of the same routes... trying to invent a new creative one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.002.230.000.0022.23

Well I now know that at titanium rod leg can run over 20 miles. I ran 22.23 miles at a 7:32 pace in 2:47.  God gives you the strength when you don't think the physical is possible.  You look back and where you start in life or recovery or anything that a major trauma in your life and you realize how good God is to his Children. 

The wind was really nasty and just cold.  I was in shorts an shirt and my CEP compression socks what was I thinking. I had light gloves on and my hands were freezing.  There were several times I wanted to cut it short, but I remembered that my recovery was harder than this, and that gave me the motivation to quit going.

I ran in a headwind for most of it up to 25mph.  It was  hard miles on some.  I did the last two mile at 6:56 and 6:58.  I just took it easier because I knew if I would have press real hard in the wind the run could have been who knows what.  With knowing this run I think I'm close to getting at least a 3 hr marathon.  Race pace will be quite different so things are possible for under 3 hours again.

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Race: Sunnyside Run for Technology 5k (3 Miles) 00:19:58, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.100.000.005.10

Great fun race and watching Jeff Shadley take off and leaving everyone in the dust was cool for my good friend.  His stride was controlled and relaxed.  

I  felt pretty good after running the 22 miles the day before.  I just went into the run for fun to see how I would feel.  I felt really good and probably could have pushed harder, but being a little careful with my comeback recovery I didn't want to push everything.   Some of the fast twitch muscle are starting to comeback, but I have along way to go.    I started out in about 10th place in the first mile being kind of conservative then I moved my way up to second and stayed there after the second mile.  Each mile I decreased the pace and it felt good.

Race Splits

6:42, 6: 30, 6:09  (flat course completely)

Had bunch with Jeff and his family and wonderful fellowship.  Thanks Jeff for good memories. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.120.000.009.12

Ran up to Foothill Rd and Gathe Rd on the old side of town.  I haven't done this run for a while and it was fun something different for 9.12 miles at an overall 7:10 in 1:05:17.  I tried doing accelerations during the last few miles to get some speed in the mix.

I'm seeing improvement in my body and stride.  I think the accident that I had is finally healing me mentally along with the physical.  I still do have pain in the hip at times and I still can't lay or sleep on that side at all because of pain.

I'm going to be in St. George July 7 for a morning run if anyone wants to hook up for an early morning run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
133.5231.800.000.00165.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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