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

Silicon Valley Marathon

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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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
191.0795.778.930.00295.77
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.510.000.000.004.51

Today in San Jose California I ran 4.5 miles at an overall pace of 6:51 in 30:51 at 6am.  I need tomorrow slow my pace down to be ready for Sunday.  Because as everyone knows what you do this week won't help your performance it's just all about staying warmed-up. I did each mile faster and ended the last at 6:33.

 I'm completely exhausted today, I had the training conference from 8am to 8pm tonight trying to cram a three-day Cisco Ascolta ACE Configuration training into two days.  My head is just overwhelmed with knowledge.  The marathon is the last thing on my mind at this point.  I have to be back at the training center at 8am tomorrow.

I need your prayers to stay focused on this Marathon.
 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Easy 4.7 miles this morning at a 6:58 pace.  I ran past Ebay park in San Jose.  Their even expanding their beautiful complex.  I'm exhausted tonight.  My Cisco Ace training went from 8am to 9pm tonight.  Time now to rest.  I will run 3 miles tomorrow, and then will see what happens Sunday.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

3.2 miles easy at a 7:39 pace.  I'm ready to see what happens tomorrow.

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Comments(2)
Race: Silicon Valley Marathon (26.2 Miles) 02:45:33, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0020.001.000.0027.00

Sorry for the delayed report, but I’ve been busy since I got back from California.

This race contained a very interesting course that I would never run again. Most of the course is run on a small two lane bike trail path around a park that you really never see, because of blocked concrete fences around you or large trees (it’s a Creek Trail across the Old Town Bridge in Los Gatos). Then you loop back around and run on the other side of the bike lane facing slower half marathon/marathon runners that haven’t finished the loop yet which was probably 90%. This was crazy! Also recreational runners and bikers were still allowed to ride/run on the path while the race was going on, which I had to dodge a few. I ran into a couple of them at miles 15 and missed my water at the aid stations which I think hurt me at the end miles of the race. Also a couple of times in the race I went the wrong way because it wasn’t marked very well at times. The second time was because a volunteer pointed the wrong way and then realized her mistake and yelled at me to “comeback!”. The first time it was my fault taking a turn off but not far. It’s almost if they set the course layout for only Californian’s who knew the route.

Originally, I thought I would be running the course on the downtown streets which is why I wanted to run this marathon. The course was like running in a subway hall it just wasn’t fun or exciting. I really had a lack of motivation before the start and during the race. I don’t know if it was the exhausting hours of work training which is why I was here, or if I just was ready to be home. I had no friends or family there to motivate me or cheer me on. I don’t know what it was, but if I would have focused more in the first half I would have won the race. I didn’t realize the course was going to be the way it was so many turns. I don’t know I just can’t explain what happened.

Okay, enough excuses lets get to the race. The first few miles I felt real sluggish for some reason. I was very tired when I woke up this morning and just felt sluggish before the start. I really never knew who the leaders were in the race because half marathoner’s also started at the same time. This course had many turns that you could never see 800m’s in front of you so I would have no idea who was ahead unless I was close, or entering back into the city streets the last three miles. By mile 3 I needed to pick it up a bit it, and get something going. I felt okay and was trying to get in a groove, but my times were still okay up through mile 9. Mile 10 to 14 is where I don’t know what happen I really just wasn’t running that fast and really didn’t know why (if you look below). In these miles there were so many turn offs that I might have been scared that I might go the wrong way. By mile 15 I tried to go another gear and things were starting to finally come together but I missed a water spot, because I ran into one of the recreational runner’s. I really wanted some water at the point. But I didn’t want to waste anymore time either. At mile 18 I passed one of the head runners who was struggling, and at that point I was in 5th place. I started to think I could make a late comeback, and I was feeling great and really gaining on the top runners which I didn’t know at the time, because of what I mentioned previously about the course. I past another runner at mile 20 and I was in 3rd place. Finally, halfway in mile 23 I could see the top two runners and I was gaining, but I started cramping a bit at mile 24, but still gaining. I was still gaining on mile 25, but I just ran out of distance if you look at the times below.

Really the only thing I can takeaway that felt good from this marathon is my late comeback, but I really just wasn’t into the race. With the work training I just was mentally exhausted and really tired before the race which never happens to me.

1. 966 Michael Abrams 2:44:45 San Jose, CA

2. 803 Joshua Small 2:45:12 San Jose, CA

3. 918 Kory Wheatley 2:45:33 Pocatello, ID

Link to the route
http://trail.motionbased.com/trail/activity/4368215

1. 6:31 (Just getting into the run)

2. 6.22 (Thinking maybe I should have run faster this mile)

3. 6:19

4. 6:15

5. 6:16 (Getting into the worst section of the course a horrible bike path)

6. 6:13

7. 6:16

8. 6:16

9. 6:13

10. 6:20

11. 6:25

12. 6:26

13. 6:22

14. 6:20

15. 5:53

16. 6:04

17. 5:57

18. 6:05

19. 6:15

20. 6:13

21. 6:14

22. 6:18 (finally coming out of the ugly bike path route)

23. 6:17 (Back into the city stretch and I was trying to push to close in on the top 2 runners

24. 6:19 (Really closing in a hurry but felting some crapping in my legs)

25. 6:21 (felt a little tired but closing on the top two runners)

26. 6:20 (still closing fast but ran out of distance)

What I’ve learned from this race.

1. I’ll never run this horrible marathon course again.

2. I need to learn to start faster and not negative split all the time.

3. If I would have had anytime I would have toured the course.

4. I need to be more aggressive in the first 13 miles.

5. I was not prepared for all the turns in the course at all. I’ve never seen so many.

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Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I decided to run 5 miles in recovery mode at a 7:47 pace. I was sore after this marathon and I think its because of all the turns that I wasn't ready for. It felt nice to be able to run back home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I was still sore but I decided to run 4 miles at a 7:39 pace. Both days I've ran

with the dog so he can get some exercise too. I will take tomorrow off I think,

because I've ran quite a few days in a row now so its time for a day off. Sitting

in the hot tub last night felt really good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I decided to take a day off since I never took one off from the marathon Sunday. I'll probably do my standard 100 push-ups and 400 situps tonight though.  I do these everyday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.210.000.007.21

Today my legs felt real fresh even after the marathon Sunday, but not quite all back yet. I don't have any soreness to speak of. I ran 7.2 miles at a overall 6:47 pace and did sort of a mini marathon pace run in the in-between miles (6:13, 6:06, 6:14) felt really good. I'm glad to be home and running. I tell you that the San Jose marathon route was the worst route I've ever ran. I still can't get over all the sharp and frequent turns with not a lot of room to run, and dodging people, being told the wrong way. Enough complaining already... sometimes you need to type out your frustration.

I emailed the San Jose race director and asked if I can exchange my 3rd place Amtrak round-trip tickets for the wireless heart monitors that they were giving to the top three local runners. Because the round-trip tickets are good only on the San Joaquins Amtrak which is a route around California, and obviously I don't live there. He said that I could make the trade.

 I'm really excited to train hard this winter and have some fine races next year.  My motivation is really high.  I know I have a lot left in me.  My key runs for this year is doing longer tempo mile runs.
 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.323.000.000.0010.32

Nice 10.3 mile run this morning in 27 degree weather. I wanted to be below 7 minute miles and it was an easy effort. I ran at a overall 6:49 pace in 1:10 on pretty much a flat course with very small hills in the city. I really feel pretty good after last Sunday's marathon, but I know not to push it too so. I'll start focusing on some tempo's after next week. No need to push too soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

Today I ran 9.50. at a 6:33 pace in a 1:02 on a hilly course. Run some miles in (6:22, 6:18, 6:11, 6:02)..  Very please with recovering from the marathon last Sunday.  I won't say I'm totally fresh but a good pace that felt good.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Glorifying the Lord today and nothing else, other than watching football and cleaning the house and doing laundry.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.233.000.000.0011.23

Today I ran 8.5 miles at an overall 6:33 pace in 55 minutes. The temperature was 27 degrees with a 5 mph wind. My face felt a little cold after the run. I'm not ready for winter yet, but it's here.

I going to try to run with my daughters tonight a little bit. My oldest daughter wants to see how fast she can run a mile in, and my youngest just wants to run at the same time we start this trial mile. What I'll do is run the fast mile with my oldest daughter (11 years old), than run back and run the rest of the way with my youngest daughter (8 years old)

I'll probably still take this week easy to make sure I'm fully recovered from November 4th marathon. If I want to run any short races I'm going to have to do some traveling.

 Ran 2.7 miles with my daughters.  My oldest ran the first mile in 7:58 in the wind so I know she could have pushed harder but it was a pretty good wind.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.418.230.000.0013.64

Today the temperature was 48 degrees with a 25-30 mph wind with a light rain than heavier rain towards the end of the run. I ran my standard Satterfield hilly loop to get in some uphill and downhill running. I took the uphill easy today, and ran a little fast on the downhill and flat portion of the course, but I didn't push too hard. (6:06, 6:08, 6:12, and 6:18). Overall I ran 9.4 miles at a 6:41 pace in1:03.

I think the two biggest factors I want to improve on this winter is Threshold miles and getting my weight into the 130's range. Right now I'm 149 so will see.

Ran 4.23 miles tonight at an overall pace of 6:19.  I wanted to run fast maybe in the 5 minute mile range, but I just didn't have it in me tonight.  Plus with 40 mph wind gusts it didn't help, but even without the wind gusts I still won't have had the run I wanted.  I'm I starting speed work a little too soon after the November 4th Marathon? Times per mile (6:26, 6:21, 6:15, 6:06)

I really need to do more tempo paces to get faster for next year.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.241.000.000.0012.24

Morning: 6.7 miles on the treadmill at home. I had to take my Grandpa to Idaho Falls today to pick-up my grandma from her eye surgery yesterday. I took the day off to pick her up and she's doing very well. I didn't want to waste time to go outside so I ran on the treadmill.  I did 1 minute at a 5:30 and it was without much effort.

Afternoon: Ran 5.54 with the dog just easy miles around a 7 minute pace, and with my daughter.

My body is a little sore and tired last couple days.  I think its because I didn't really take any time-off from the marathon and went right in to doing some fast miles.   Should I cut my miles a bit this week and next week or take a couple days off?

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.904.330.530.0014.76

Today I ran 9.3 miles at a 6:35 in 1:01. My legs felt good the run felt good. I did a two mile mini tempo (5:44, 6:09 "the second mile and a lot of uphill"). The run felt good, but I didn't want to push to much speed yet. I basically did this run around the city streets near my house.

I know to get high mileage weeks I need to focus more on building the base vs speed. I was thinking speed miles should be 15% to 20% of total miles. I think this figure can change depending on what your training for and what you want to achieve. Right now I know I need high mileage weeks. I'm trying to squeeze as many runs as I can, but my schedule doesn't always work that way. I wish I was self-employed.

Lunch I ran 5.4 miles on the treadmill at home, between a 7:30 to 6:40 pace. I did the last half mile at a 5:30 pace and it didn't feel easy.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.522.000.000.0016.52

Easy run this morning about 70% effort. I ran 11.2 miles at an overall 6:55 pace in 1:17. I just wanted a nice slow run and not push any. I actually was planning on running 13 miles this morning. I got up early, but I had bathroom issues so I never got out the door till 6:30 and I had to be at work a little after 8am so I only did 11 miles. I believe it was probably the barbeque ribs I ate last night. I really haven't been eating much meat lately. I will probably do more today at the gym or home on my lunch hour.

 Lunch:

Ran 5.3 miles at lunch around my work.  Overall pace 6:55.  I ran over two overpasses and by our University and past the Hospital and back to work.  Felt good, but kind of sluggish the first mile.
 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Today's run wasn't that  great.  I haven't felt good for the last couple days with stomach issues.  I was up all night going to the bathroom.  I think I got a total of an hours sleep last night.  I woke up this morning with a weak body, and headache, and just no strength.  But  I wanted to get some miles in so I ran 6.2 miles at a 7:10 pace in 44:48 minutes.  I felt so weak running I was surprised I could even do that pace.  

I might take Sunday and Monday off from running to get my strength back.  I felt like this week that something was attacking my body, but I was trying to ignore it. 

I was going to run a Thanksgiving race this Thursday but my plans have changed, because I would have to travel  to get to the race, and we have family coming over that morning so I will run around my house on Thanksgiving morning with some of my family members.
 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.676.000.000.0013.67

This morning I felt really good and I think I beat the stomach flu, or the stomach flu beat me down and decided to leave my body. On Saturday I decided I would take Sunday (my normal day off) and Monday off as rest days, but I felt good so I ran. Besides I ate so much food Sunday that I needed the exercise. Our church had a Thanksgiving potluck, and I decided to have sweets which I normally don't do, but the temptation got the best of me.

I ran 8.3 miles at an overall 6:43 pace in 56.10 minutes. Really the run was uneventful. I ran mainly a flat route. I really have been ignoring the speed training and tempos for about three weeks now and need to get back to that. This morning run felt real easy and I wanted to push the pace, but I thought I would wait till tomorrow to make sure I totally feel better.

 

Lunch: 

Very nice afternoon so I had to run outside, other than the wind was awful.  We actually have a wind advisory for the whole day.  I ran 5.3 miles at a 6:39 pace.  The pace was a little harder with the wind hitting me, but a good effort.  I wanted to run more, but I was on my lunch hour, and need to save time for a shower.   Jeff probably understands how you have to hurry to do your second run.
 

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.716.001.000.0010.71

Today I was going to try to run a tempo run. Now there were two factor's that affected this run and both were not positive. First, Pocatello had a wind advisory for last night and through sometime today. I also still had a little bit of stomach issues going.

I started the tempo after two warm-up miles, and the wind just beat me up that the first few miles were awful, and my stomach was aching a little where I felt I needed to use the bathroom. Any way the first several miles were (6:27, 6:23, 6:26, 6:24) awful times for a tempo. My stomach started hurting and the wind was blowing in my face and it was 24 degrees, but I thought to myself how bad do you want to become at better runner, because I was about to slow down and just float the last three miles. But I dug down deep and wanted to at least get better than the last few miles even though the wind felt like it was picking up and my stomach was now not feeling very good and I had to brown code. My last three miles were (6:17, 5:58, 6:18) not great but better than the first few. I was really glad to see my house, especially the bathroom. You can figure out those details yourself.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.115.001.000.0017.11

This morning I ran 11.1 miles at an overall 6:44 pace in 1:14. It was 19 degrees outside so I was dressed in a tech shirt and my North Face wind resistant jacket. I didn't really push too hard. I ran the middle miles a little faster, really just a nice relaxing run. We had snow last night so some areas were a little bit slick. I never did get cold and the wind was around 8 mph so it wasn't as bad as yesterday.


I will try to run more today at the gym on my lunch hour if I have time.

Lunch:

I ran 6 miles on the treadmill, and the last three at (6:35, 6:00, 5:50).  I really didn't want to run on the treadmill at the gym but I did want to run home and get dressed and waste a lot of time where the gym would be faster.  When you have to work your running has to be scheduled around that and it makes it hard at times. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.475.000.000.0014.47

Happy Thanksgiving everyone.

This morning it was 8 degrees when I started to run so I dressed in my UnderArmour stuff. I know UnderArmour is expensive but it works better than generic because you don't have to use layers.

I ran 9.10 in a 6:33 pace overall. I did some MP miles towards the end (6:18, 6:14, 6:17, 6:15).

I also ran our traditional family Thanksgiving run with my wife and kids.  Barry also on this blog is my cousin and he ran on the trail to.  He was burning up the trail and looked good.  I'm glad he decided to join the blog because he's got some awesome times ahead of him.  My sister-in-law also came to the trail and ran 3 miles.  My mom also came and she walked a mile so we had all in the family there.

We did 2.06 on the Milwood Mile Trail that we drove to. My wife is trying hard to get back into running after about a 6 month layoff. I'm really proud of her for trying to start to run again and regain some endurance. My 8 year old and 11 year old ran a faster pace than my wife and I. I was running with the stroller it was really fun.

After our family run I decided to run home from the trail so I ran another 3.3 miles at a 7:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.222.000.000.008.22

I originally wasn't going to run today, because I wanted a break, but I felt bad because of all the food I ate yesterday (Pie, Turkey, Ham, Whipped Sweet Potato and banana's, chips etc.).  I   decided to run with the dog which I haven't done for a while, and his wheels were ready to take off.  We ran 8.2 miles at an overall 6:52 pace in 56:35 minutes.  The dog was ready to run a marathon today, and my legs wanted to take off.  It would be cool if I could run a marathon with my dog someday, because he's got the endurance.  We did a couple miles at 6:39, 6:28 pace, and I wanted to do more but I slept in today, because I had the day off

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Today, I run with the dog today after I slept in till 8:30am.  It's nice having the day off that I don't have to get up early and run.  The temperature was 12 degrees when I started running,  but no wind which I was grateful for.  I was planning on taking a couple days off from running but I just couldn't.  I think running is becoming a obessions with me, do you think that's good or bad?  It's almost if I have to run or I feel bad or akward.  I've never had such a feeling about anything before.

Anyway,  I ran 10 miles at a 6:53 pace in 1:04.  I tell you what my dog is incredible the way he can run it just amazes me.  Today, I basically just made up the route as I went this morning.  Tomorrow is my day off from running, unless my wife wants to run than I'll run with her.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.626.004.000.0013.62

This weekend I had too many late nights. Our church bought a Dell Laptop on black Friday that I suggested we buy because it was a steal. On Friday night I stayed up till 2am to get it ready for Church on Sunday.

Then Saturday I had my relatives come over and they brought their Nintendo Wii over and we stayed up till 1am playing that. I haven't played a gaming console for a while, and we have an XBOX, except I did on Thanksgiving after my run (Madden 2007).

After the weekend late nights I slept very good last night and went to bed around 9pm and didn't want to wake-up and run. I'm thinking I'm hitting a point where runnings is not motivating right now, but I don't want to take any time off to lost fitness. The best thing I can do is fight through this feeling and try to stay motivated. I've really worked hard this year and haven't, "that I can think of ", taken more than two days off in a row all year but maybe one time, and this counts part of last year.

Anyway, back to the training today. I ran 8.3 miles at an overall 6:34 pace in 54:31 minutes. I did a mini 3 mile tempo (5:52, 6:04, 5:55) which felt good, because I've been lacking running tempo's or speed work since the STG marathon. One thing I've noticed is I can still run when I'm tired, but its not the best way to train, and we all know that.

Lunch: 

Ran 5.3 miles at an overall 6:14 pace in 33:08 minutes.  Mile splits (6:33, 6:18, 6:12, 6:00, 6:12).  I went home on my lunch hour and ran around my neighborhood.  I wanted to do a little bit faster run than this morning. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.804.001.000.0013.80

I ran in a snow, wind storm today. It was not the funnest of runs. I started out at around 6:50am and the snow was coming down hard along with the wind to the point that it was hard to see the road while I was running. I wore my full gator mask if not my face could have seriously been in trouble. I was covered in snow and ice and soaked when I got back home. My belly was a bright cherry red, but it was okay. I ran 8.40 miles at an overall 6:38 pace in 55:47. I was glad to see my house. I'm going to try to get out again on my lunch hour or run on the treadmill at home or the gym.

 Lunch:

I ran on the treadmill today at lunch, because I didn't have the right running apparel at work to run from there.  I did 5.4 miles in 35:22 on the treadmill.   The last .3 I did at a 5:00 pace.  I could say this run was exciting but I won't. When you see the same four walls in 5 miles it's hard to be motivated for excitement.  Although the treadmill did have a TV so I plugged my headphone in and the only excitement I got was changing the channels.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.116.000.000.0012.11

This morning it was 20 degrees with 16 mph wind gusts so the weather said it felt like 10 degrees. I dressed in my North Face wind jacket and a gator mask and didn't have any problems with the cold.

I was going to do an easy run, but I don't know what happen. I think knowing I wanted to do 10 miles this morning and the fact that I left the house later than I wanted to, and I had to be back by 8am to take the kids to school caused me to push the run. I ran 10.4 at an overall 6:34 pace in 1:08.

Mile 5 6:16 uphill/downhill equal

Mile 6 6:07 1/4 uphill and the rest downhill

Mile 7 5:52 completely downhill

Mile 8 5:57 downhill/flat equal

Mile 9 6:04 completely flat

Mile 10 6:26 flat (I dropped the pace to do a cool down)

The effort really didn't seem hard and I ran by feel.


Evening:  Ran 1.66 miles with my wife at a 11:23 pace.  She's doing great and I'm proud of her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.014.000.400.0015.41

AM: It wasn't as cold today when I started running at 6:30am, although there was a terrible constant wind of around 25mph. Today I run an easy run of 10 miles at an overall 6:48 pace in 1:08. I really average around 7 minute miles but I added 8 x 100 strides at the end of the run.

 

Lunch:

 Ran 5.4 miles on the Treadmill at home did a couple miles barely under a 7 minute pace.  Did .4 at a 5:30 pace.  Mostly a relaxing run on the Treadmill if you can have one.  I always find the miles harder on the Treadmill than I do outside for some reason.  Our Treadmill is set at a 1.5% grade and can't go any lower, but you can raise the incline to a 12% grade.
 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.572.000.000.0016.57

AM: This morning it was 14 degrees but no wind and it really didn't feel that cold. Today I was just focusing on an easy pace to build the aerobic mileage base over the winter. I receive good advice from Paul and Steve about this winter's training, and building a good aerobic mileage base from their information and reading I've been doing so help increase my performances this coming year. I ran 12.46 miles at an overall 6:50 pace in 1:24. I did 8 x 100 strides at the end of the run. I stayed up late last night... because I was excited that my Dallas Cowboys won that I couldn't go to bed right away after the game. But I didn't seem too tired for the run this morning which I started around 6:40am.

 

Lunch:

Ran 4.1 miles on the home treadmill in a 7 ish minute miles.  Quick run to end the miles for today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
191.0795.778.930.00295.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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