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

Pocatelo Trialthlon

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
202.7396.7321.000.00320.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.130.000.0011.13

Only got 6 hours of sleep last night.  We had Church friends come through Pocatello who used to live here 12 years ago and now live in Missouri and we spend a late night up visiting with them.  They lived in Pocatello for over 30 years before moving to Missouri.  

I got up and just decided to put some easy miles in running down Hiline Street, then down Whitaker St. then Yellowstone Ave then turning on Alameda St.  I ran 11:13 miles at an overall 7:08 pace in 1:19.  

I have one of our deparments working on software tonight on a machine I manage, and I'm hoping I don't get called after 9pm tonight.  Because I have to be up by 4:30am to run the Pocatello Marathon course, because I need to be back earlier because my kids are leaving for church camp on Saturday.  My wife is going to meet me where ever I'm at on the course at 7:15am.  I will have to get up get dressed and get up to the course in a hurry.  But it doesn't really matter if I get 20 miles tomorrow on the course, because I've ran it the last 5 weeks 20 miles or more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0412.002.000.0019.04

I ran 19.04 miles at an overall 6:17 pace in 1:59.   I wanted a faster pace today on the Pocatello Marathon course.  I got up at 4:20am to get ready and started running on the course at 5:20.  I didn't sleep hardly at all, because my stomach had weird issue, which I believed was caused by me eating too much for dinner.  But I felt energized when I got up.

Splits

Mile 1: 6:37

Mile 2: 6:26 (saw a moose in the middle of the road and he decided to move when I got about 15 feet away.  I was scared and the only defense I had was my water bottle).

Mile 3:  6:18  (cruising along in the dark)

Mile 4:  6:20 (trying to stay at a consistent pace)

Mile 5:  6:19  (felt easy, but my stomach was still bothering me)

Mile 6:  6:17  (Still in the dark and my split were consistent.  I felt very alone in the mountians in the dark)

Mile 7:  6:31

Mile 8:  6:33

Mile 9: 6:17  (I see light which got me excited)

Mile 10:  6:03  (I wanted to start picking up the pace because my wife was going to pick me up at 7:15am.  This gave me the motivation to go faster)

Mile 11: 6:08

Mile 12: 5:55  (Heading out of the mountain into Inkom.  Pace felt pretty easy)

Mile 13:  6:19

Mile 14:  6:03

Mile 15:  6:26  (Here's the rolling hills the next two miles, but more uphill than downhill by far)

Mile 16:  6:36

Mile 17:  6:29

Mile 18:  5:46  (I turned on the jets because I knew my wife would be on the course to pick me up and I wanted to really get a couple good last miles.  This didn't feel too bad)

Mile 19:  6:07  (Done.. now time to see my kids off for church camp till Tuesday.  This last mile felt real easy.)

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I did pool laps today  over a half a mile.  I didn't count the laps after I did the half a mile but my total time swimming was 40 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.303.000.000.0011.30

Busy day making this blog entry so late.

I got 7 hours of sleep last night so I felt pretty much rested.  From Friday to Sunday my wife and I spend probably two hours at home and the rest doing other things so it was a busy weekend of fun (using our ATV's) and church related things.  I found just enough time to get the lawn mowed.

This morning I ran 11.3 miles at an overall 7:03 pace in  1:19.  My legs felt real energized for the first Monday starting a week in a long time.  This week I have the Pocatello Sprint Trathlon and I feel I will do decent.  I will wear my singlet to promote the fastrunningblogs site and St. George running store.    The 5k run portion will be good to get some speed in on Saturday.  

This week I will cut the miles back probably to 70 miles.  I feel I need to taper good before the Poky Marathon.

(Mizuno Precision 8  -  510.5)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.337.002.000.0019.33

Last night I wasn't too tired going to bed, but I went to bed early and almost got 8 hours of sleep.  I felt really refreshed this morning and did my Satterfield hill loop.  I ran 13.31 miles at an overall 6:48 pace in 1:30. I met a buddy on up by Satterfield Rd. (Bill Mandler), and ran with him for a mile, then we parted and I ended the run with some faster miles (6:26, 6:24, 6:43, 6:29, 6:24, 6:39, 6:48, 6:16).  I ran longer today, because this will be the only run today.  I might not get a run tomorrow, because again today I have to go back in to work at 11pm and put on security systems on the other half of the system that we didn't get to last week.  I will need my rest anyway for the Pocatello Triathlon this weekend.  

I bought some really nice racing rims for my bike that will be ready for the race on Saturday.

(Asics Trainers 13  - 240 miles)

Evening:

I manage to squeeze in another run before I picked my girls up from church camp.   I really missed my girls.  

 I did a progessive run.  Started easy 7:14, 6:50, then started to pick it up a bit 6:25, then more 5:47, now to try to do another one a little faster 5:43.  I ended with a 7:03 cool-down mile.  The run was done on a completely flat route like I will run in the tri Saturday.  Overall 6:02 miles at an overall 6:30 pace in 3912 minutes.  I don't want to hammer myself too much so that I'll be fresh for the 5k portion of the triathlon.

 (Asics Trainers 12  - 494 miles)  I didn't realize it but I used two different modesl of my Asics DS Trainers today.  I really like these shoes.  What else can I talk about in the middle of the night waiting for these security patches to get done so I can start the next phase.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.411.001.000.0010.41

After getting home last night at 2:30am in the morning I got up after 9am and went for a run.  The temperature was 73 degrees not too bad.  I started slow with a 7:40 mile then picked it up a bit, because I was really hungry and wanted to get back home and fill my empty hole.  I gradually got faster 7:02, 6:45, 6:40, 6:29.  I wanted the last mile to be somewhere in the 5 minute range for the last one  5:50  It was a good run for being real tired, but it will be my only run today. 

After work I'm going to ride my Tri Bike on the Pocatello Tri Course (12 miles), to get ready for Saturday.  Then tomorrow after work I'm going to do on last swim to feel somewhat confident.  This is not really a competiton for me I'm really doing it for fun, so I probably won't push the 5k that hard in the run. 

This weeks running total won't be in the high range, but I could always use a step back week.  I always find myself pushing harder that my training is just not good enough for what I want to achieve.  I'm very disappointed that I haven't got more track work, but it's too late now for the Poky marathon.   Maybe a step back week will be the best training step I've taken leading into the August 30th marathon.   I think as a runner were always second guessing ourselves, that if I would have done it this way the outcome could have been better or worse.   Peaking at the right time is such a key factor in a race, and I really hope it will be for me on August 30th.

 Evening

I biked the Pocatello Tri course and average 20.5 mph over 13 miles.  I will count this as 4 miles because it felt like a four mile run.  The first 6 and half miles were in a stiff wind and it was tough.  Not much more to say but I'm tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.333.000.000.0013.33

Last night I got a little over 7 1/2 of sleep (almost eight!).  I wanted to get at least 13 miles today to make it my only run, because I need to practice my swimming one more time before Saturday's Tri.  I ran a comfortable 13.30 miles in 7:01 in 1:33.  The weather wasn't too bad at 65 degrees.  I actually ran 5 miles first (on highway 31) to get to the Pocatello Tri 5k course, and ran that whole thing.  This starts at Ross Park and you go out 1.5  towards Indian Hills then you loop back.  After looping back I continued home.   Swimming tonight.  I've exactly enjoyed the swimming.

Evening:

 Did almost a mile swim tonight to get my practice in for the Tri Saturday.  Tomorrow I'll only do 6-8 miles and then relax the rest of the day.  Well I have to work, and that's been insane as of late.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.301.000.000.008.30

Got under 7 hours of sleep last night, but actually was going to bed before 10pm and would have got 10 hours, but my phone paged, and one of our systems went down.  I spend time on that and got it working.  Then I stayed up to monitor the system for a bit so I didn't get as much sleep as planned to be ready for tomorrow.  Hopefully, tonight will be different.

I ran an easy 8.30 miles at an overall 7:17 pace in 1:00. I did 5 x 100 strides at the end.  The weather was nice and cloudy and cool.  My favorite days are when the sun doesn't come out and it almost looks like it's going to rain.  I'm not a sun person.  The run was a loop down Highway 30, then down Quinn Rd. and back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Pocatelo Trialthlon (15.6 Miles) 00:01:02, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.402.000.0013.40

I finished my first Triathlon and to my surprise I finished in 4th place overall. The first event was the run (this is a reverse Trialthon) where the Run is first then the Bike then finally the Swim. I really didn't get a good warm-up for the run because I slept in this morning because I was so tired from this work week. Last night I got up about 4 times to go to the bathroom (too much caffeine pop yesterday), and really didn't sleep well. It I would have slept the whole time I would have got 9 hours, because I went to bed early. The first mile in the race I took conservavtive because I didn't know how I would feel in the bike transition. I started out in 4th place just comfortable, and I was trying to get used to running in Tri shorts with a pad. This was different with the shorts being longer. Then I picked it up and past the third/second place runner. I messed up on my Garmin so I don't know the splits. The first place guy was a 19 year old track guy and I was starting to reel him in when we hit the third mile. At the Bike transition I went in the wrong way and ran an extra 200 meters, because I didn't hear the instructions right at the beginning of the race. I thought the race director said to take the second entrance into the park bike transition, but I was suppose to take the first. I did finish in 16:07. In the bike stage I got past by two biker's, and they past the first place guy in the running stage (this is a 12.2 mile course). Now I'm still learning and I don't have the fancy shoes or pedals I just used my running shoes. I was riding real well and was pretty close to the leaders. On the second to last mile I noticed my tire was getting low (I ended up getting a flat), but I manage to past the guy that fininshed in first on the run so I was now in 3rd place overall. I finished the course in 34:23. I also messed up on the Bike transition where I got off right after the cones entering the swim area where I could have road another 200 meters, and lost valuable time where the 4th place guy caught up to me. Then I had to run back to my bike, because I forgot to take my shoes off so this put me in fourth place. The swim went fine I did it in 23 minutes and didn't lose my position at all, and I could have kept going and wasn't really tired. I needed to do more swimming to get better technique. Because I only did four training sessions. All in all a good experience and I learned from my transition mess-ups, but it was for fun. I didn't go as hard in the run as I could of because of not knowing. Next time I would go all out 5k pace in the run. Afterwards I ran 6.32 miles at a 6:36 pace in 41:41 minutes home. My wife and everyone else thought I was nuts to want to run again. This tells me that my fitness is in great shape for the marathon on August 30th.

I'm going to convert the 12 bike miles to 4 mile run miles, because you really do use your legs hard in a race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

My family and I went swimming today at Gold's Gym and I did 52 minutes of laps which would probably be a mile.  I didn't stop I just kept going.  It was a good family fun day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.520.000.000.0010.52

This morning after a great 8 hours sleep I got up and ran 10.52 at a overall 7:21 pace in 1:16.  I wanted to take it easy today.  I ran my hilly Olympus Rd. route, and really nothing special or eventful to report.  This will probably be my only run, but I do need to taper a bit for August 30th.

(Asics Trainer 13 - 250 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.043.000.000.0018.04

I stayed up way to late last night to watch the Olympics, but it was worth it until I realize I only got about 5 1/2 hours of sleep.

The temperature this morning was perfect at 48 degrees.    My legs were dead on the first mile (8:05) pace.  Then I warmed up  (7:22, 7:13, 6:57,6:51,6:54,6:48,6:46,6:50,6:45) then I ended the run with a little bit faster mile 6:23.   I need to run more races I'm not feeling that I've pushed myself enough. Oh well the marathon coming so that will be motivation.  Not sure if I should do a second run or just rest for the marathon?

 Totals 11.31 miles at an overall 6:58 pace in 1:18.

Evening:

I tried to keep the pace slow tonight so that I'm on my feet for the endurance more so than trying to push the pace. Not bad 6.71 miles at a 7:13 pace in 48:27 minutes.  The temperature was around 85 degrees but it really didn't feel hot to me.  I ran around my daughter's soccer field complex while she was practicing.

(Ran both with Mizuno Precesion 8 -  537 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.721.000.000.0018.72

Same scenario as yesterday I stayed up too late watching the Olympics, and only got 5 1/2 hours of sleep.  Tonight I need to not stay up and go to bed and just hear what happened the next day.

I ran 10.52 miles at an overall 7:20 pace in 1:17.  Good slow run not pushing the pace in windy conditions this morning.  After getting back home I had to hurry to work to be at a meeting.

(Asics  Trainers 13 - 261.5 miles)

Lunch:

I didn't have to cover for our daycare on my lunch hour so I decided to run out in the 85 degree weather.  I took it easy and ran 8.2 miles at an overall 7:13 pace in 59:15 minutes.  My mouthTwas thirsty by the end of the run, but it wasn't that bad and the heat didn't bother me.  I ran out past ross park on the Pocatello Marathon and then turned around and ran back to work.

 (Asics Trainers 12 Pair #2  - 502 miles)


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.604.000.000.0011.60

I managed to get 7 hours of sleep last night even though I stayed up late to repair one of our systems disks at work.  My job is going to be insane the next three years because were implementing a new ERP system at the University. 

I slept till 6:40am and headed out the door at 7:10am.  The temperature was perfect for singlet and shorts at 49 degrees.  I love when the temperature is that cold because it's perfect running weather.

I ran down Hiline Rd this morning then turned down Whitaker Rd.  then turned back on Hiline Rd again,  then turned up Chubbuck Rd to get a pretty decent hill climb.  Finally, I turned on Olympus Rd and onto Pocatello Creek Rd then back home.  The last 4 miles I did a tinman tempo (6:21, 6:11,6:24, 6:14)  the rest of the mileage I took really slow.  Totals:  11.6 miles at an overall 7:00 pace in 1:20

(Saucony Tangent 3  - 243.5 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.223.000.000.0018.22

I went to bed a little after 9pm last night to get some sleep, because my plan was to get up at 5am.  That worked well and I got a little over 7 hours of sleep.  I really had to pull myself away from the Olympics, but I knew sleep was more important.

 I got up at 5am and drove out to Century High School to start my run.  I wanted to run the reverse way to the Poky HM start (which is on the same course as the marathon), then back to Century High School to get some good work on the rolling hills on the Pocatello Marathon course.  This is a great route to get the rolling hills both ways.

Everything went as planned and it was a good run.  I actually ran the second half faster when I turned around than the first and the hills are harder on the second half.  There was a good headwind on the second half that was blowing at a good rate, but it really didn't bother me.  I really did take the run easy.  This run was all about just trying to run for over two hours, and that was my main goal.  I ran 18.22 miles at an 7:00 pace in 2:07.  My last long run before the Pocatello Marathon on the 30th.

I'm going to run the course to the best of what God has given me, just bless him with how he's let me train.

I'm at 78 miles this week and I'm tapering... well that's what it feels like :-).  Tomorrow I will only run 5-6 miles, I don't want to make my legs work to hard to end this week.  Maybe I'll make this a short tempo run or something.  I was only planning on doing 70 miles this week, but I'm not sure what happened.  Next week I'll run 50 -60 miles.

 (Asics Ohana racers #1 -  300 miles).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.512.001.000.007.51

Last night we drove to Rexburg Idaho for a Prophetic Church Conference, and we stayed at my brother-in-law's house.  This morning I got a chance to run in a different place so I was kind of excited.  I only wanted to do 6 or 7 miles, because I've got to start thinking about the marathon and keeping my legs fresh, and time really only permitted me to do this much.

 I started out with a 4 mile warm-up (7:36, 7:21, 7:04, 7:00) then I decided to do a three mile tempo to progress faster each mile.  The last three miles were all flat where my brother-in-law lives on a farming community in a beautiful house.  He's a sheriff here and really likes the area.

Anyway,

Mile 1:  6:14 very  easy felt relaxed.

Mile 2:  5:57 flet relaxed with nothing really different than the first mile.

Mile 3: 5:38  effort was a little harder, but I didn't feel out of control or any hard breathing.

Totals 7.51 miles at an overall 6:40 pace in 50.11 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.224.000.000.009.22

Very bad night of sleep, because our son didn't feel well once we got home from our trip.  I got less than 6 hours of sleep and of course felt tired when I wake up.

 Busy day at work not much time to blog, but I did the Satterfield loop.  I ran up the hill than back down.  The down splits were (6:25, 5:56, 6:23,6:22).

Lunch - Evening:

I'm sticking with one run for the rest of the two weeks to began my taper.  I will probably get about 60 miles this week.  Even though I was really anxious to do another run I had to convince myself that the rest is better.

(Mizuno Precision 8  -  546 miles)  Time to almost retire these shoes.

 Here's the three week taper I'm following.

http://pfitzinger.com/labreports/marathontaper.shtml

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.342.000.000.0010.34

Good night of sleep last night... almost 8 hours.    The weather was great this morning and I was ready to run even though it took me a little bit longer to get out of the house.

My legs the last two days have really felt fresh and I've had to back off the horses, and save this for the marathon.  I ran 10:34 miles at an 6:54 pace in 1:11.  Still sticking with the plan of 60 miles this week, and only one run a day to stay fresh hopefully. 

I have to work at 11pm tonight to bring down some systems for firmware upgrades so I think I'll change my VO2max training that I was going to do from Wednesday to Thursday. 

 I did ride my bike to work so I got a little more exercise after the run. Another insane day at work today.  Getting anything finished before the fall College semester that starts next week.

 (Asics Trainer 13  - 271 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.123.000.000.009.12

Busy day yesterday and early this morning how life is sometimes.  I worked last night from 11pm to 4:10am plus already working 8:30am to 5:30pm that day.  I used to work 12 hours shifts about 14 years ago so the amount of work is no problem. 

When I got home about 4:20am I slept till about 11:30am, then I woke up and went out for a run around 12pm.  The temperature was 80 degrees so not too hot.  I ran 9.12 miles at an overall 6:57 pace in 1:03.  I didn't really want to run this fast  but it just happened.  I did a lot of hill climbing so my confidence is picking up for next weeks marathon.  I originally was going to do track work, but after working all night I didn't think I would be totally fresh, and I didn't want to do it at noon. 

Of course I had the rest of the day off, but I did work from home for a bit.  Then went and covered my Wife's employee's late time lunch at the Daycare.  Then I went and mowed my Grandpa's lawn.  Which was nice being off so I don't have to do it tomorrow.  I'm finally resting at 4pm, and its been a long day.  Right now I don't feel like I'm well rested for the Marathon.  I need to change that these last few days.

(Saucony Tangent 3 -  252.5 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.216.000.000.0010.21

First off I'm so excited, because my 12 year old daughter starts cross country next week.  She wants to do it while also on the Junior High Soccer team.  She is going to be so fit.  Also my 8 year old daughter is doing Girls on the Run for the second year in a row.  Then my 3 year old son starts his second season of Tee Ball.  We will be busy.

Getting up at 11am yesterday I thought that I wouldn't be able to get myself to bed last night. But I went to bed before 10pm, and got over 8 hours of sleep!  I realize these last 9 days I need rest and that's more important to me than watching the Olympics all night.  Will see if I can continue that.

Today I wanted to do 6 x Yasso 800's to get in a good intensity workout of at least three miles.  But I wasn't going to push like I normally do when I do the 800's, because the marathon is so close, and this is my first track workout in about 5 months. The splits are awful but they are controlled running focusing on form.  A couple of them felt harder than they should have.  Athough my left hip was sore and the wind was in my face so I really didn't want to push too hard.  By the third 800 my hip problem went away.  I think it was because I did triple the amount of bicycle sit-ups than I normally do last night.

Before I started I did a good 2 mile warm-up.

Yasso 800's

1: 3:00  (Not too difficult just focusing on form)

2. 2:56 (Focusing on form and wanted to at least be faster than the last one)

3. 2:55 (Trying to increase the speed a little at a time.  Wow what a increase 1 second :-)

4. 2:52 (Felt good still increasing the speed, but keeping good form)

5. 2:53 (Thiis one felt harder than all of them for some reason)

6. 2:51 (Not bad to end...  I know I'm not fast but this was a good workout for not being on the track)

 

Totals: 10.21 miles at an overall 6:36 pace in 1:07

Spilts by Mile:  7:47, 7:15, 6;46, 6:07, 6:02, 5:54, 5:52, 5:57, 6:45, 6:30.

 I was glad to get one more intensity workout before next week.  I might do one more next week but cut it in half.

 (Asics Banditos  -  94 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.332.000.000.009.33

Got 7 1/2 hours of sleep last night so the rest is coming around.  The temperature was in the 40's when I started this morning which was great.  I ran a hilly loop getting some good uphill and downhill. Really just an easy uneventful run of 9.33 miles at an overall 7:13 pace in 1:07 up and down Olympus Rd, Hiline Rd, and back home to Mckinley Ave.  I did run two miles at a 6:3ish pace.

(Asics Trainers 13  -  282 miles).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.308.000.000.0013.30

Ran the Pocatello marathon course for the last time before next weeks race.  The temperature when I started was in the 40's, and to me that was outstanding.  I even wore gloves and I started at 7am.  I tried to keep my pace slow, but a 6:30 pace on the downhill felt so slow when I really wanted to average 7 minute miles but it didn't happen. 

I ran 13.3 miles at an overall 6:30 pace in 1:26.  I felt really good and hopefully I'm ready for next week.  The last two miles (mostly flat) to end the run I picked it up to a 6:16, 6:13, just to get the feel of that area, and what it will feel like when I get it on! next week

(Ohana Racers #1  - 313 Miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.610.000.000.008.61

I slept in this morning a bit later so I had to hurry and get ready to run.  It was nice though to get over 8 hours of sleep.  My daughters actually got up and ran before I did.  They ran over a mile this morning.  Their both running the 1.5 mile on race on marathon day.  There also getting ready to start XC practice this week so the run was good for them.

Very eventful easy 8.61 miles at an overall 7:10 pace in 1:01.  All the runs this week will just be easy ones.   I'll probably do 40 miles this week leading into Saturday's marathon.

 (Mizuno Precision 8 -  556.6 Miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.212.002.000.009.21

This morning I ran a mile with my daughter at a 9:42 pace.  She ran 1.3 miles with me.   She starts XC practice at 5pm today then has to go straight to soccer practice at 6pm.  We did a 100 stride and the ending pace was 5:38.  She did very well and as some good speed. 

Then I continued my run and did the Satterfield loop and did a three mile tempo.

Mile 1: (part flat and part downhill) 5:53.  Felt pretty easy.

Mile 2 (again part flat and part downhill) 5:15.  Did feel too bad and was excited about the split

Mile 3 (flat) 5:22.  Still felt really good and not too difficult.

Ran a cool-down mile at 6:20 pace.

 

Overall I ran 9.21 miles at an overall 6:57 pace in 1:04.

(Asics Trainers 13  - 291  miles)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.022.000.000.007.02

Got 8 hours of sleep last night and woke up to a cold morning.  When I started running it was 42 degrees.  Although, only my hands were cold.  I ran up to Pocatello Creek Rd. and up Satterfield Rd to get a nice hill again.  Then I turned around and ran the same route home.

I ran 7.02 at an easy 7:18 pace in 51:19 minutes.

(Saucony Tangent 3  -  260 miles)

 

Busy Night:

Took my daughter to her XC practice and after she had a Soccer game which they lost 4 -0.  Her fitness is going to be incredible by the time she really gets into both sports.  No running just tapering.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.630.000.000.005.63

I ran 5.63 miles at an overall 7:19 pace in 41.16 minutes.   Very uneventful easy run down Yellowstone St. and over the overpass and down Poleline St and turned on Alameda and then home to Mckinley Ave.  I ran over the overpass three times just to get rolling hills.

 (Asics Trainer 13  -  296.6 miles)

One thing I did forget to mention is I did take a 15 minute nap yesterday and got over 8 hours of sleep last night.  Very very good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.210.000.000.004.21

Got 9 hours of sleep last night, but was interrupted, because my 3 year old son woke up at 10pm with a night terror.  We had to calm him down and hold him for a bit.  I felt so bad for him.

 I ran an eventful 4.21 miles at an easy 7:45 pace in 32.41 minutes.  I getting ready to gear it up tomorrow and get a great time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Race: Pocatello Marathon (26.2 Miles) 02:36:18, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0015.2011.000.0027.20

I peaked at the right time today and just had an awesome experience overall and won in 2:36:18 and second place was 2:38:47.  I was pushed at the top and was more aggressive than I planned.  I actually trusted my abilities and now know I don't have to be conservative.  I will post more later, but unfortunately I need to get out and mow the lawn.

Continued.......

Got sometime to do the full race report.

I got to bed last night at 8:30pm and really didn't sleep the greatest, because my wife was sick.  She kept getting up with a high fever, and had to vomit once.  Then my son woke us up around 12am, because he needed a glass of water. 

Finally, I just got up at 3:45 but I really wasn't tired because of all the rest I got for the whole week.  I was really energized and ready to roll, and was very anxious. I ate a bowl of oatmeal as soon as I got up to give it time to digest.  Then I got everything ready and headed up to the Red Lion Hotel at 5:25am to get on the 5:45am  bus.  The race starts at 6:30am so I warmed up a bit.  I don't know what it was but my legs were just on fire wanting to run.  I felt so much energy in my legs for the start of the race (I think the good taper really was the key). 

All try to give you some detail about this course layout.  This course is like the first half of TOU (Top Of Utah Marathon), but it's not all downhill for the first 13 miles like the elevation shows, and the first half is ougher than TOU .  You have a uphill for a half mile at the 6 1/2 mile mark, and a little uphill at miles 9 and 11.  The second half is by far tougher than TOU, because of the four rolling hills that are more so uphill than downhill.  I knew I had my work cut out for me to achieve a 2:40 and under.  The last 5 miles of the course is completely  flat.

Chuck Engle last night flew in to run this race, and he had set the course record at (2:41) two years ago.  I had no idea that he was running.  He called the race director and got into the race the night before the race.  I knew he would be pushing the pace so I really had to focus, and hopefully be able to stay with him. My plan was to stick at a 6 minute pace and some at 5:55 for the first 13 miles.  Well that changed when mister marathon junkie showed up.  One thing to mention is he's an awesome guy, and gives Glory to God in all his races.  He's a great friend that I've corresponded with over the years, and I really look up to his awesome running.

Start of Race::

First mile Chuck went out and I stayed right behind him staying at a 5:10 pace for the first half mile, and at that point we past a rabbit that went out way to fast (you have to have one in every marathon).  First mile we finished at 5:27 and I was right behind Chuck in second place.   The second mile and third mile I hit a 5:43 pace, and Chuck extended the lead a little.  He was probably running a 5:40 pace, and the lead was 3 seconds or so.  Then on the four mile it kind of flattens out from the three down hill miles, and I got a little aggressive and past Chuck at a 5:51 pace.  From that point I increased my lead with mile splits at 5 and  6 at 5:47, 5:51., and my legs were wanting to go faster but I knew that might be a mistake so early in the race.  Now, mile 7 is interesting this year, they changed the course where you turn left and go uphill for half a mile than you loop around and go downhill and follow the original course.  At this point it was nice that I could see how big of a lead I had which was probably 1 minute by then, because of the nice loop back.  Miles 7, 8, 9 (5:57, 5:59, 6:01) I was cruising along and increased my lead.  What's really nice about this marathon is they don't close the road so my wife drove down to mile 9 and handed me my own water and gel  which I took at that point. 

Side Note...

My wife is a hero today, because she had a 102 fever while doing this, and she went to the doctor after the marathon awards (when the temperature was in the 90's) and we found out she had strep throat and an ear infection.  Now I told her don't you come out to the race and drive the course with me if your sick before I left for the race, but she did it anyways.  She told me that she wouldn't miss the race for the world.  She took my grandparents with her and I was so excited to see my grandpa and grandma watch me run for the first time.  They pretty much followed me on the course from mile 9 to mile 23 giving me water, gels and sports beans.  My wife is the true marathon hero and  runner today being so sick.  I love you Honey!

Onward to the race again....

The next mile is flat with some downhill and I don't know why I hit this split so good, (maybe seeing my wife) but I ran 5:40 and it felt really easy.  I hit the 10th mile at 58 minutes and that was very inspiring, because I felt that I had lost any steam in my legs and I felt so good.  Mile 11 is flat with a uphill  of only .2 in the mile and I ran that in a 5:48.  Mile 12 is a downhill and I hit that split at 5:43, and was increasing my lead by over a minute and 30 seconds.  Being in the lead was so weird because I just felt I had to keep focusing on me and not what was behind, and at the same time be aggressive.  The breathing , the fresh energized legs, and being aggressive was giving me confidence. After this mile you turn in the housing section of Inkom on (guess what) Inkom Rd.  This mile as a small .1 meter uphill that isn't very hard but for some reason every time I run this I slow down to almost like a crawl it feels (maybe it's do to the turning).  But after going over it I always can continue at my original pace. What's funny is the little mole hill is the easiest on the course.  I finished the 13th mile at 6:04 still being aggressive just feeling I need to push the pace.  I felt really good and the pace felt great and the effort felt easy and I hit the half way point at 1:16:38

Start of the second  half:

With a fast first half where I was originally planning on a 1:19 or 1:20 I was hoping I could keep up a decent pace the second half to achieve my goal of 2:40.  I was hoping that I didn't burn myself out and regret it later at (you know) the wonderful last 6 mile stage.  Mile 14 (5:57) the aid station was screaming out my name, because all of the locals were cheering for me so much that I had great crowd support.  Here's where the race begans.  The nice 4 rolling hills with the last one being the hardest at the 21st mile up the gap to Century High School.  At mile 15 my wife handed me my second 8oz water bottle and gel  (yes I carried a water bottle pretty much from mile 9 to mile 25).  This gel upset my stomach and I really needed to take a dump.  The mile 15 split was 6:07, but it should have been faster, but my stomach slowed me down.  At mile 16 my stomach felt worst, and my split was 6:27 (ugh), so I knew I had to do something, because Chuck Engle was gaining on me a bit according to my wife.. Finally at mile 17 I had to take a dump so out in the open I bared all and let it fly  (I pulled a Sasha).  It probably took me 20 seconds. Chuck Engle saw this and he told me later (that you probably felt lighter), and he said that he felt he could caught me between miles 14 thru 20.  I finished mile 17 at 6:27.  After that I felt like a new man and started to pick it up again and finished mile 18 at 5:59.  Then mile 19 split  5:53 pace which is mostly flat with a little down hill to start the mile.  Mile 20, my wife said I had increased my lead again.  Here's where the biggest hill of the course is and I nailed it perfect I didn't push too hard, but enough to be aggressive and finished the mile at 6:01. 

 

Mile 21 and the rest is completely flat.   My original goal was to hit these miles between a 5:50 and 6:00 pace, but I also wasn't planning on starting out so aggressive.  I was very interested to see how my fitness level and abilities would handle this knowing that this is where you make it or break it.  I finished  mile 21 at 5:52 even more increasing my lead.  Now at this point my wife missed the hand-off to give me my sports beans  (I like these the last 6 miles, because for some reason they just energize me) and this is the only mile that I kind of felt weak and dropped my pace to a 6:16 on mile 22.  At the mile 22 marker my wife stopped and handed me the sport beans and water.  I dropped the whole bag in my mouth and just slowly sucked on them for two miles while drinking water.  Mile 23  split was 6:04 (still trying to be aggressive).  By Mile 24 the water station said I had blown away everyone and they couldn't see the next person in site on the straight away.  I looked at my watch and knew I was going to win, but now I wanted to still be aggressive and figured if I can average around a 6 minute pace the next two miles I would be around a 2:36.  Mile 25 split 5:59 and Mile 26 split 6:09, and that made that happen.

After the race Chuck Engle told me I was too strong and he couldn't keep the pace with me between 14 to 20 and by mile 20 knew that I was looking to good and he said he had no chance.  But who knows if we ran next week he could have won.  I guess it just involves who peaks at the right time and if your aggressive pace works or not.  The aggressive pace certainly worked today.


Mile Splits

Mile 1:  5:27

Mile 2 : 5:43

Mile 3  5:43

Mile 4:  5:51

Mile 5  5:47

Mile 6  5:51

Mile 7  5:57

Mile 8  5:59

Mile 9  6:01

Mile 10  5:40

Mile 11  5:48

Mile 12  5:43

Mile 13  6:04

Mile 14  5:57

Mile 15  6:06

Mile 16  6:12

Mile 17  6:27

Mile 18  5:59

Mile 19  5:53

Mile 20  6:01

Mile 21  5:52

Mile 22  6:16

Mile 23  6:04

Mile 24  5:56

Mile 25  5:59

Mile 26  6:09

Jeff Shadley did a nice job on the half today and would have finished first around a 1:15 if it wasn't for Idaho State Universities best XC runner doing the half marathon.  Jeff accomplished an awesome hard tempo and could have pushed harder, but he didn't need to in his training with the TCM approaching.  Nice Job Jeff!  Sorry didn't hook up and talk as much.  My kids all ran and I had to keep up with them.

 My 12 year old daughter finished first in the 18 year and younger 1.5 mile with a 7:55 average and finished at 11:53 minutes.  My 9 year old daughter finished at 15:05  minutes in the same race and she looked so good coming in.  She averaged a 10:03 pace.  Then I ran the Kids 1k with my 3 year old son and he did awesome.

I made a lot of contacts to join our blog and think I've got a couple to join.

 

(Ohana Asics Racers #2  - 81 miles).

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(30)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.210.000.000.005.21

Here's a photo in the Idaho State journal Advertising our sponsored shirt.  Although I'm bummed that they didn't mention anything about our fastrunningblog.com web site.  I mentioned several times that this is the place where I got my marathon training breakthru.

http://idahostatejournal.com/articles/2008/08/31/news/local/2.txt

more 

at  http://idahostatejournal.com

Ran the dog this morning 5.21 miles at an overall 8:23 pace in 43:40.  Quads were sore after the marathon today.  That's good, because that means I was aggressive and worked hard yesterday.  I also road my bike about 5 miles after the marathon yesterday to loosen up the legs.  I'm going to ride it to church this morning as well.  My whole family is sick but me.

(Asics Trainers 13 - 301.8 miles)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.7396.7321.000.00320.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: