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

August 2012

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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
233.6388.670.000.00322.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.315.000.000.0013.31

Ran over by Costco so I could see how much of the old Fred Meyer building their tearing down.  Were getting a new Winco Foods and other unknown establishments that are not clear yet in the plaza area. Then over the overpass all the way out to Philbin Rd. and down Highway 30.  Very flat course for 13.31 miles in 1:37:29 at a 7:19 overall pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.310.000.0014.31

Ran 14.31 miles at an overall 7:24 pace in 1:46:02.  I ran over behind Old Town Pocatello and by the High School.  Then I ran all the way to Ross Park then I turned around down 4th and headed all the way home.  I was very sore and sluggish slow run.  Just very sore.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.120.000.009.12

Ran way late because I looked for my Cell Phone all night till 1am and in the morning.  I found it in he garbage can outside.  Don't ask how it got there.  I know now a cell phone can cause a lack of sleep.

9.12 miles at an overall 7:11 pace in 1:05:32.  I a flat course around ISU.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.5010.000.000.0022.50

Met Bill and Penny Parrish at Century at 5:30am.  We all three ran the course.  I took off from both at mile 12 and started to pick the pace up a bit.

Ran 22.20 miles at an overall 7:13 pace in 2:40:16.

Evening 

Ran a shake out run tonight after running longer today.  Sore but want to break in my new Asics Hyperspeed 5 shoes.  Ryan Hall wears these. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.400.000.0013.40

13.40 miles at an overall 7:16 pace in 1:37:21.  I run up Chubbuck Rd. toward Bench Rd.  First running in and out of all the side streets. Then ran up Fairfeild and down Olympus Rd.  Then back home.  Just push a little harder the last two miles.  

I was a little sore playing football with some of the Church youth.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.332.000.000.0012.33

Ran with Barry today.  The first part it a hilly down and up and the middle of the run out to Chubbuck very flat.  Then we end with a major steep hill up Popular St.

12.33 miles at an overall 7:26 pace in 1:31:37.  I ran the first time in my new Asics Hyperspeed 5 shoes

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.324.000.000.0015.32

Crazy longer run after working to 3am and then getting up at 7:30 because I couldn't sleep.  Did 15.32 miles at an overall 7:15 in 1:50:56.  I went everywhere uphill and downhill.  It felt like a lazy run but I felt pretty strong.

The endurance is definitely stronger than I've experience for a while now... since my accident. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.334.000.000.0013.33

Over 500 miles in my Saucony Kinvara shoes.  These are great shoes.  I did 13.33 miles at an overall1:34:58 in 7:07.  I started very slow and just progressed faster after each mile.  I believe its the higher mileage week just cause some fatigue and the sleepless nights lately.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.123.000.000.0011.12

Just a simple easy run over behind Highway 30 and Facer and Foothill rd.  I jumped over a bull snake that was stretched out on the road.  I ended up going in town behind Pocatello High and  then turned and went back home.
11.12 miles in 1:19:58 at an overal 7::12 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.3110.000.000.0026.31

Its been a while since I reported.  Too much of other life stuff going on to blog a lot (family, Backyard projects,work and Running).  I will try and recap the last few weeks and back log my runs.  I topped of this week with 91 miles and ran a full marathon distance today.

Long run with Bill Mandler and a couple of his neighborhood friends. We all met at Century High School at 5:30 and rode together up the top of the Pocatello Marathon Course.   I ran must of the run by myself before coming back to find Bill and neighborhood friend.  I ended up running a full Marathon on the course from back tracking to run with Bill and his Neighborhood friend.  I didn't really push the Pace so I know I have a lot more in me to get a good result in 3 weeks to actually run the full course.


It rained in Inkom and that kept the temperature cool.  Overall I felt pretty good.   26.31 miles at an overall 3:08:52 in 7:11. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.323.000.000.0013.32

Ran by ISU and then over by the Pocatello High School and made the loop back home.  Nothing special to really talke about just a easy run by myself.

13.32 miles in a 7:19 pace in 1:37:25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.210.000.0012.21

Ran with Barry up near Olympus and Highland.  Did hilly out and back from my house.  Very good run the temperature was good.  12.21 Miles at an overall 7:28 pace 1:31:14

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.300.000.000.000.30

Worked all night but did:

Sprints up and down the hall way at work and then a short run to my truck in the parking lot.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.334.000.000.0015.33

Ran after working 30 hours straight but then got 12 hours of sleep and felt sort of refreshed but still tired.  I missed Wednesday's run because of the work hours.  I decided to run a little further heading out towards Ross Park entrance then turning around back home.  Did 15.33 miles at an overall 7:14 pace in 1:50:53.

Not bad run ending last two at 6:51 and 6:45.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.203.000.000.0014.20

Run out to Chubbuck clear to Hilne Rd. then turned on Siphon Rd. and then turned around back down Hiline rd. and then turned on Chubbuck rd. and down Yellowstone rd. Just a big loop to head back home to get the distance of 14.20 miles in 1:42:57 at a 7:15 pace.

Very flat run but you need some of these to work the different area's of your muscles.

Ended last mile at 6:39.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.205.000.000.0022.20

Ran the last 14 miles of the Pocatello Marathon course than extended the run and ran to my house.  I ran from Inkom to Pocatello you could say.  Did 22.20 Miles at an overall 7:12 pace in 2:39:43.

I felt pretty decent in the run.  I really have never started where I did and ran to the finish of this course in training but only a couple other times over the years...so it was good.  I think this was a harder route than doing the 22 miles at the start of the marathon course.  I made a lot of turns the second half of the run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.203.000.000.0014.20

Did a longer run by myself  by the college and a big loop all the way up to Foothill Rd. and back home.  14.20 miles at an overall 7:13 pace in 1:42:24.  I did a very hilly course and the legs seemed pretty spunky and fine.  Also ran up by Gathe rd.

Had the day off from working 30 straight hours the week before on an Oracle server issue.  I enjoyed the day taking my kids and picking them up from the first day of school.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.000.000.0013.03

Ran with Barry and we decided to run out to the Pocatello marathon course and turn around and get the last two miles.  Okay of a run not the best.

13.03 miles at an overall 1:39:09   at a 7:37 pace.

I've ran so many half marathon distance training runs that my endurance should be good to go.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.300.000.009.30

Ran with Barry today at a faster pace on a flat course.  We decided to do the last mile as a pickup.  I haven't done any speed work  because I'm just plain lazy... well just a little.  I've really only tried to train for endurance to play it safe from injury.

We did 9.30 miles at an overall 7:10 pace int 1:09.  Mile 8 I did 6:55 just to warm up for the last mile which is pathetic anyway.  Mile 9 I did 6:03 and it didn't feel too exhausting. 

Really try for the marathon for September 1st.  I have know idea what I'll do.  Finishing on a titanium leg is an accomplishment itself.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.210.000.009.21

Did a 3 mile ending tempo today in my 9.21 miles run.  Overall pace 6:58 in 1:04.  Felt good. I'm glad I did some faster miles to get over my laziness for next weeks marathon.  Ran a flat route out to Quinn Rd., and turned on Hawthorne than back down Pole line Rd to my house. 

I'm have no plan or strategy its just about how I feel when I get to the start.  It's so weird not to have a strategy, but what can you expect from a two year recovery.  I'll I can say I've hammered the miles the last few weeks. I'm thankful God for allowing me to do this again.  I think based on the tempo a comfortable MP would be around 6:50?

 Progressive start

7:46, 7:25, 7:13, 7:23, 6:53, 6:45,

Tempo start.

6:36, 6:28, 6:02

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

Another run out to Chubbuck then I turned on Yellowstone Rd. than down Poleline Rd.  Ran on my Saucony Kinvara.  Faster miles at the end 6:48, 6:44, 6::51, 6:47.  9 miles at 7:02 pace in 1:03:15.  Felt good and backed off the pace a bit not to go too fast because of yesterdays faster run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.120.000.0014.12

Ran with Bill from the Pocatello Marathon course but down Buckskin rather than the  course.  I did 14.12 miles at an overall 1:41:51  in a 7:13 pace.  I did mile 13 at 5:59.  Hopefully, I didn't over-train for next week.  We ended going up Satterfield Hilll than back downhill to Bill's House off Micheal Rd.  It was a good run and good conversation.. I enjoy Bill's company an he looked awesome and will do well next week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.214.000.000.0010.21

Did 10.21 miles today at an overall 7:05 pace in 1:12. My last double digit day before the marathon Saturday.   Ended with a MP simulation to just get the feel of faster pace.  Did last 3 miles at 6:40, 6:34, 6:00.  Wow I was looking at the blog what I ran as a simulation MP three years ago before my accident (5:42, 5:42). But I've come along way and I'm bless what God has done.  Healing is more important than a fast mile.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.510.000.000.006.51

6.51 miles with Barry.  Very easy run at a 7:28 pace overall.  I picked up the pace towards the end but that was it.  Nice easy run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.115.000.000.008.11

Did a bit of a faster run today than I was expecting to do.  Legs felt good after sitting in our hot tub for the first time in a while.  I did a 3 mile MP simulation towards the end on a flat course (6;37, 6:35, 6:26)  felt pretty good.  Finished the run at 8.11 miles at an overall 6:55 pace in 56:04.  Okay next two days slow things down and only do 4 tomorrow and 3 miles Friday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
233.6388.670.000.00322.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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