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

August 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
247.70114.203.000.00364.90
Saucony Grid Trigon 5 Miles: 30.95Brooks Axiom 2 Miles: 85.64Mizuno Elixir 4 Miles: 49.34Avia Lites II Miles: 29.37Saucony Tangent 3 Green #2 Miles: 69.34Asics Banditos Miles: 10.42Saucony Tangent 3 Green #1 Miles: 47.51Brooks Adrenaline 8 Miles: 6.75Ohana Racers Pair #1 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.464.000.000.0022.46

Started running with Bill at the beginning of the Pocatello Marathon course at around 50 degrees, but it was much cooler moving down the mountain.  Both Bill and I were tired with the long work hours, and short nights of sleep, but we  had a good conversation going for 17 miles.  Bill did awesome with less than 5 hours of sleep last night.  He is a mile machine. 

Then I wanted to see if I had anything in my legs after doing double runs the last couple of days and doing it on the hardest section of the course.   I did 6:2ish and 6:3ish miles and 6:4ish miles.

Totals 22:46 miles at an overall 7:05 pace in 2:39 pace.

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

Rest

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.025.000.000.0019.02

10.5 miles at an overall 7:16 pace in 1:16. Did last two miles faster (6:49, 6:27). I was little sore this morning from all the yard stuff yesterday.

Lunch:

It was hot 89 degrees and not too much shade in site.  I ran 8.52 miles at a overall 7:07 pace in 1:00.  My wife didn't need me on her lunch hour at the daycare facility so I took advantage and ran.  I really didn't want to run because of the heat, (well also I wasn't motivated either like always lately).  I ran out to Ross Park from my office on the ISU Campus and then ran back.  No hills just flat.  I still have a little bit of soreness from the weekend.  I'm just a wimp!
 

Saucony Grid Trigon 5 Miles: 8.52Brooks Axiom 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.511.000.000.0012.51

Slow run up Satterfield this morning, 12.51 miles at an overall 7:34 pace in 1:34.   My left quad is a little sore.  Not going to run on my Lunch hour today, instead I will mow my grandpa's lawn.    

Not much energy in the run today or motivation.  Very tired, I'm ready for bed.  I don't have to work tonight during our maintenance window and probably not for a couple weeks at least. 

Mizuno Elixir 4 Miles: 12.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.113.000.000.0020.11

Ran 11.41 miles in a slow 7:25 pace in 1:24 up over Olympus Rd and down Bench Rd. Turned on Yellowstone and back home on Mckinley Ave. I've had some left quad pain ever since Sunday on my runs that's really prevented me from running any faster so far this week. It's right above the knee and it could be because of overtraining. I piled a lot of miles on towards the end of last week. I've also been very fatigued this week with my runs being absolutely horrible not really training just feeling like I'm jogging through the miles.

I'm thinking about taking tomorrow off from running.

Lunch:

Ran 8.70 miles at an overall 7:13 pace  1:02 around Old town Pocatello and the ISU campus.  Ran on some gravel for a mile on the Portneuf trail.

Saucony Grid Trigon 5 Miles: 8.70Brooks Axiom 2 Miles: 11.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.502.230.000.0014.73

10.23 miles slow pace, but did manage to do the last two at (6:39, 6:49) all the miles were down Poleline RD. No time to blog this morning.

Lunch

Ran 4.50 miles  at a 7:25 pace in a very very breezy headwind.  I couldn't do much go with the pace it was strong.

Saucony Grid Trigon 5 Miles: 4.50Avia Lites II Miles: 10.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.306.000.000.0020.30

Ran 20.3 miles at an over 7:03 in 2:22 up at Rapid Creek on the Pocatello Marathon course.  My left quad hurt pretty much the whole time. It's been hurting the last 5 days.  I might need to take some time off.    I did real well on the last two miles so that was promising.  In mind my I'm tired of running right now, but I'm forcing myself to do it.

I struggled with the quad hurting by my standards, but at least the run is done.  I was dreading the run anyway because I had Church last night and didn't get home till after 10pm and needed to be up by 4:50am.  Life goes on.

Saucony Tangent 3 Green #2 Miles: 20.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.421.000.000.0010.42

Easy 10.42 Miles

Asics Banditos Miles: 10.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.544.230.000.0019.77

I haven't really felt good since Saturday. I believe I'm catching what my daughters had so nothing special this morning. I ran 10.54 miles at an overall 7:20 pace in 1:17.

Lunch:

Ran 9.23 at an overall 7:03 pace in 1:05 at 78 degrees.  Ran the last two at 6:16, 6:41.

Saucony Grid Trigon 5 Miles: 9.23Brooks Axiom 2 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.240.000.000.0011.24

Slow run.  11.24 miles at a 7:29 pace in 1:24.  Felt tired, quad is still sore.  Ran over Olympus Rd.  Down Bench Rd.  Lets see how many fragment sentences I can generate this morning.   Only one run today very busy, and need to quit typing.

Mizuno Elixir 4 Miles: 11.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.000.000.0010.50

Busy day! 10.5 miles at an overall 7:16 in 1:16.  Tired, I had to work till 1am last night because of a major mishap that I can't go into detail about.  Not even thinking about training.  Life is too busy in othter area's right now.  God, Family and work.

Brooks Axiom 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.532.000.000.0011.53

Another late work night.  Training is hard.  Ran 11.53 miles at an overall 7:15 pace in 1:23.

Work is kicking my body and making me tired and I haven't been able to run very effectively or train the way I want.   

Avia Lites II Miles: 10.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.520.000.0011.52

I did the Satterfield Hill loop with the temperature at 60 degrees.  Another late night, because of a computer I'm working on at home that I'm trying to finish to get back to the customer.  I take on too many things at times.

I decided to try and run some faster miles after a 6 mile warm-up.

Mile 6   (6:34) (up/down/flat) warming up.
Mile 7   (6:45) same above .
Mile 8  (6:37)  (Flat) felt easy and not pushing yet
Mile 9  (5:41)   (downhill) Felt easy and fun for once.
Mile 10  (5:34) (some downhill and mostly flat)  Felt easy and was feeling good
Mile 11  (5:42) (Flat) Not too hard pushing and was happy with the result that I didn't really feel fatigued after slowing down.

Good sign and positive for not doing any speedwork forever.

Saucony Tangent 3 Green #1 Miles: 11.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.300.000.0012.30

12.30 miles at an overall 6:34 pace in 1:20 with Barry this morning running down the back-side of the Pocatello Marathon Course.

 With all the late night hours and sick kids and not getting much sleep I chose not to do a long run and get up early but to sleep in and let the body feel more energized.  I made the right decision.  Sometimes rest is better training than running.

Splits

6:47

6:10

6:18

6:22

6:31

6:18

 6:21

6:31

6:32

6:28

6:53


Saucony Tangent 3 Green #1 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Ran 5.25 miles at an overall 7:28 pace in 39:14 with the dog this morning.  He really wanted to take-off today, but I had to hold him back.

Brooks Adrenaline 8 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.515.000.000.0011.51

Busy day.  Not much time to type.  10.51 miles at an overall 6:59 pace in 1:20.  Weather was 39 degrees.   I ran the last mile at 6:14.

Brooks Axiom 2 Miles: 11.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.116.100.000.0014.21

43 degrees this morning nice cool weather for a run.  I ran the Satterfield Loop and up and down the uphill streets.  I ran 14.11 miles at an overall 6:55 pace in 1:37.  Last few miles (6:37, 6:26, 6:55,6:11,6:10,6:19,6:57 and 6:41).  Again no time for typing.  My work made it a policy now that we have to wear ties to work. No big deal just have to prepare in the morning more or evenings to get the tie ready.

Evening:  Ran 1 stride after work.

Mizuno Elixir 4 Miles: 14.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Yepee! another run done which was no fun. You can tell I'm excited about running right now. Work is busy! Ran 12.34 at an overall 7:00 pace in 1:26. Lots of hills.  I really don't have a plan for mileage this week or what the heck I'm doing in my training, because I really don't treat this as a priority right now.

Bye!

 

Evening:  Ran a couple strides after work.

Saucony Tangent 3 Green #1 Miles: 12.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.326.000.000.0016.32

Ran 16.32 miles at an overall 6:52 pace in 1:52 all over Pocatello.  The temperature was over 60 when I started at 8:50am.

Saucony Tangent 3 Green #2 Miles: 16.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0014.700.000.0018.70

Ran the Pocatello Marathon Course with Barry.  Well, Barry started at the Half Marathon start and I started at the Marathon start.  I ran 18.4 at an overall 6:25 pace in 1:58.  I felt really good about just running for myself for the first time in along time.  Running should be fun with no pressure.  Very brief on the splits no time.

Splits

Mile 1: 6:18

Mile 2: 6:21

Mile 3: 6:13

Mile 4: 6:26 (I wanted to slow down because I ran high miles yesterday and didn't want to burn myself out, and I did take much fluid with me.)

Mile 5: 6:20

Mile 6: 6:16

Mile 7:  6:19
Mile 8   6:50 (.5 uphill dropped my water bottle as well).

Mile 9:  6:29

Mile 10:  6:18 (Jeff this is where we can take it easier to get ready for the second half).

Mile 11:  6:19

Mile 12:  6:20

Mile 13:  6:41  (Little uphill that always gets me and I don't know why).

 Mile  14;  6:21 (flat)

Mile 15 6:38 (some uphill, but mostly flat)

Mile 16  6 :37 (some uphill and flat again)

Mile 17 6:44 (.5 uphill and flat)

 Mile 18  6:09 (start of mile uphill then is flat for the rest of the mile)

 Evening: did 3 100m strides to loosen the legs up.

Saucony Tangent 3 Green #2 Miles: 18.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.611.000.000.008.61

I ran with Barry today out to my daughters first soccer game this morning.  We ran 8.61 miles at an overall 7:12 pace in 1:02.  Barry did the last couple miles slower, because I was hurrying to get the game. 

Avia Lites II Miles: 8.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

1.5 miles with the Dog and my oldest daughter Dallyce.  Easy 9 minute mile.  I'm trying something different probably by cutting back the mileage quite a bit before the Pocatello Marathon.  I have a deep massage scheduled for this next Tuesday.

Brooks Adrenaline 8 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

Busy day! Ran 10.5 at an 7:02 pace in 1:13 in nice cool weather. Ran the last mile at 6:02.  Vomited yesterday again just not doing well on my eating right now.

Brooks Axiom 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.484.120.000.0011.60

50 Degrees this morning.  I was up till 1am working.  Ran the Satterfield Hill loop for 11:48 Miles at an overall 7:00 pace in 1:20.  Did the last four faster (6:26, 5:31, 5:48 6:38).  No fun when your in a hurry.

Evening:  little over 100m stride tonight. Check my weight and I'm at 133 pounds according to this morning.

Mizuno Elixir 4 Miles: 11.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.355.000.000.0011.35

Ran 11:35 at an overall 6:51 pace in 1:17 up Olympus RD and down Bench RD, Hilne Rd.  Not much time to blog so in summary I did the last five miles faster (6:08, 5:45, 6:29,6:48 and 6:27).  My right little toe is bleeding and hurting and the bottom of my left foot is sore and hurting for the last couple days. Lovely!  But I don't care I won't be racing much anymore.

Brooks Axiom 2 Miles: 11.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Ran 11.35 miles at an overall 6:55 pace in 1:18. Busy day and weekend. My daughters as a soccer game Friday night and two Saturday. Ran the last mile at 6:06.

My son has a cough as well as both my daughter's and I've had an ear ache the last few days that's worse today. Oh well praise God.

Evening:

Couple strides last night.  Spent most of the night working on Google Code for our conversion. 

Saucony Tangent 3 Green #1 Miles: 11.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.507.000.000.0014.50

 Quickly! (very busy today at work) Ran the last 9 miles of the Pocatello Marathon Course and then kept running all the way home.  Barry and I started together and he ran 8.

Splits from mile 3 on: (6:39, 6:41, 6:19, 6:16, 6:04,6:12, 6:11, 6:11,6:29, 6:30, 6:41,6:40)

Totaled 14 miles at an overall 6:29 pace in 1:33

Evening:  Ran 1 stride last night to loosen the legs.

Saucony Tangent 3 Green #2 Miles: 14.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.116.003.000.0011.11

Ran 11.11 miles at a 5:51 pace in 1:05 down Pocatello Creek to home. 

Now time to work on the Google/PHP/Zend Frameworks code.  I got a lot done last night on this project staying up late and I feel really good with the progress.  I have the basic nucleus done.  I couldn't wait to come home and work on it from my run, because I'm in a programming hot streak right now and that's fun to right code when you feel this way.  Who care's about the marathon.

Mile 1: (extreme Downhill)  6:14

Mile 2; (Slight Downhill) 5:34

Mile 3: (same)  5:28

Mile 4: (half down and flat) 5:21

Mile 5: (same) 5:26

Mile 6: (same) 5:29

Mile 7: (flat) 5:40

Mile 8: (flat) 5:43

Mile 9 (flat) 6:22 Cool-down start

Mile 10: (flat) 6:11

Mile 11: (flat) 6:54


Ohana Racers Pair #1 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.  No need to run after a good work-out yesterday.  Need to let the legs relax for next weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.333.000.000.009.33

Ran 9.33 miles this morning at an overall 6:49 pace in 1:03 on a gorgeous morning.

Still fighting an ear infection I've had since late last week.  No pressure Saturday at the Poky Marathon.  I'm running this one for the Lord and last hurray!

Brooks Axiom 2 Miles: 9.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
247.70114.203.000.00364.90
Saucony Grid Trigon 5 Miles: 30.95Brooks Axiom 2 Miles: 85.64Mizuno Elixir 4 Miles: 49.34Avia Lites II Miles: 29.37Saucony Tangent 3 Green #2 Miles: 69.34Asics Banditos Miles: 10.42Saucony Tangent 3 Green #1 Miles: 47.51Brooks Adrenaline 8 Miles: 6.75Ohana Racers Pair #1 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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