| 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
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4 mile race 2008 - 23:22
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| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 234.67 | 57.32 | 0.00 | 0.00 | 291.99 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 1.00 | 0.00 | 0.00 | 14.20 |
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Ran out to Pocatello Charter school and back. Really wasn't the best run. By mile 10 I was tired and just the legs were not into the run. No excuse had a good nights sleep. Oh well somedays you feel the speed somedays you want to just crawl home. Think maybe still getting over the weak sicky feeling from last week.
But encouraging thing is I was able to do the fastest miles at the end (7:08, and 6:55). It's that mental toughness that kicks in.
Ran 14.20 miles at an overall 7:28 pace in 1:46:08.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 3.00 | 0.00 | 0.00 | 12.10 |
| Temperature in the 40's this morning so shorts and short sleeve shirt maybe for the last time this week. Temperature suppose to be 28 degrees in the morning.
Ok of a run up to Satterfield and back down Chubbuck Rd. for 12.10 miles at an overall 7:16 pace for a hilly course. Again feeling fatigue and weak. I'm thinking maybe not enough carbs. Did do the last mile at 6:56. (couple in the middle at 6:37, 6:56).
Funny scene this morning on Chubbuck Rd. Cops had the street blocked for about half a mile trying to capture a horse that was running lose on the street. This was a major ordeal since it backed up traffic to an extreme length. I ran right by the whole think and the cops were laughing. You could say I was running with the horses this morning.
Had 4 meetings today and one failed disk in a system to deal with, so the whole horse ordeal made the rest of the day quite an adventure.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 1.00 | 0.00 | 0.00 | 12.30 |
| Ran by Ross Park and back home. My legs and body was just sluggish and tired again for the 12.30 mile run in 1:32:09 at an overall 7:29 pace. Either its the higher miles or I'm not getting enough carbs. Maybe its the lack of sleep.
Oh well some weeks I think your body has a beak down where you just need to keep things slow and be patience until breaks out with energy again
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 8.00 | 0.00 | 0.00 | 13.12 |
| Ran with Barry and did his 5 x 4 minute accelerations and two minute rest. I did three of these then the last two I just decided to do a two mile tempo and not slow down. We ran up Pocatello Creek Rd than back down to my house. I did 13.12 miles at an overall 7:03 pace in 1:32:24. Barry did 10 miles.
Workout
(6:25, 6:14, 6:09 5:56, 5:48, 6:24 and cool dwon 6:52, 6:59).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.22 | 0.00 | 0.00 | 0.00 | 13.22 |
| Was tired just sore from the speed work yesterday I guess. I did wear my heavier shoes so maybe it was the leg pick up that was hard. I don't know but I was sluggish.
Did 13.22 miles at an overall 7:32 pace (felt like 9 minute miles) in 1:39:35. Sometimes the body doesn't want to get up and go in the morning and you have to spank it to get it going. :-)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.31 | 4.00 | 0.00 | 0.00 | 15.31 |
| Ran with Barry at the start of the Pocatello Marathon Course. We Ran 6 and a half miles down to Olympus Rd. and turned up next to Perkins Restaurant. Then we turned on Bench Rd and went into a subdivision and ran in and out of the streets down Chubbuck Rd. Then we turned on Yellowstone Rd. and continued down Poleline Rd. Finally headed back down Alameda Rd. and then turned on Mckinley Rd. to my house.
Did 15.31 miles at an overall 7:03 pace in 1:47:59. Fastest mile was the last at 6:39.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 5.00 | 0.00 | 0.00 | 14.31 |
| Ran a hilly course this morning from my house up to Olympus Rd. Then downhill on Bench Rd. Then all the way to Hawethorne Rd and all the way on Garret Way. Then I turned back home running down side streets to get the extra miles. It some a good pace and times. (6:37, 6:38 middle miles). At the end 7:04, 6:41. It was around 25 degrees so I had the tights on. Probably the selection for the rest of the year.
Did 14.31 miles at an overall 7:13 pace in 1:43:25.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 4.00 | 0.00 | 0.00 | 12.31 |
| Woke up kind of sore and tired a bit. Little sore in the hamstring area but nothing bad. I think everything feels sore in your 40's. Anyway did 12.31 miles at an overall 7:11 pace. Decided to end the last three miles faster but not at tempo pace just enough to elevate the heart rate and faster turnover on a flat course. (6:42,6:43,6:21). These felt pretty easy but I did notice the legs a bit heavy. I wore my brooks launch which are creeping up to 400 miles of use. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 5.00 | 0.00 | 0.00 | 13.33 |
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Felt great today and a little faster pace. I don't have my garmin with me to detail the splits but I tried ending the last three miles at a faster clip like yesterday. I ran 13.31 miles at an overall 7:07 pace. Chest has been a little irritable the last few days more about that in the sidenote. Went up by the Idaho State University Campus and ran the Red Hill trail behind Davis Field then all the way pass Ross park. Then I turned around and ran two miles on the Pocatello Marathon course. Then I just weaved my way back home to get the extra distance. It was 27 degrees. I wore my Saucony Kinvara which now I have around 630 miles on. I did off and on accelerations in the route. Side-note: I have a pain in my chest from stumbling into the wall last week and it makes it hard to breath since last Thursday. It has the same feeling as fracturing a rib. Anytime I raise my arm it hurts worse and can't even do 5 situps. I can feel it a little bit running but it's not bad at all when running. Split: 6:55, 6:50, 6:52, 6:52, 6:49, 6:46, 6:40 ending miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 5.00 | 0.00 | 0.00 | 11.10 |
| Barry and I did the same route as last week. Up 5 miles on Pocatello Creek Rd. Then back down 5 miles all starting from my house.
Splits on the speed work down 6:37, 6:20, 6:22, 5:48, 5:51 I could run these faster but I'm just being a bit careful. My chest really was bothering me still. It feels like a fractured rib. 11.10 miles at an overall 7:08 pace in 1:19:13
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.22 | 2.00 | 0.00 | 0.00 | 13.22 |
| Did an easy run out around Garret way and Highway 30. Then turned up Foothills Rd and around old town Pocatello before heading back home. Was a little sore from yesterday's speed work. Did 13.22 miles at an pverall 1:36:40 at a 7:19 pace Last mile splits (6:54, 7:02, 6:44).
Wore shorts it was around 42 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.11 | 1.00 | 0.00 | 0.00 | 16.11 |
| Ran mink creek Just Be Cuz course with Barry. Eventful, a moose came up through the bush on the shoulder of the road and chased/followed behind us (like 6ft away). We took off in panic and then it just stopped (thank you Lord). My wife thought it was funny.
Anyway ran 16.11 miles at an overall 7:00 pace in 1:52:48. 47 degrees and I wore shorts and a long sleeve shirt. I was very hot. Starting to get a good feel and groove for the last 6 miles of this course.
Last mile split 6:39.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 1.00 | 0.00 | 0.00 | 13.13 |
| Ran 12.13 miles at an overall 7:19 pace in 1:28:51. Ran up Olympus Rd and then behind the Fairgrounds. Then up Bench Rd and then back up Fairview rd. then back down Olympus rd. and home. Very hilly course. Trying to get a good feel under my belt for rolling hills. I think learning to work your body through these types of routes helps you adjust your pace better. Learning not to flat out kill yourself on a downhill then exhausting yourself on a uphill. Weather was decent. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.21 | 2.00 | 0.00 | 0.00 | 11.21 |
| Rainy day ... ran by Old Town Pocatello and behind Irving school. Then back home down Yellowstone crossing over the overpass. 11.21 miles at an overall 7:10 pace in 1:20:22. Ended a couple faster miles 6:48, and 6:25.
Had to meet the HP tech at work today to install a system board in a critical system that I had to work on all day Sunday. No day off for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| .Ran 14.30 miles at an overal 7:24 pace in 1:45:54. Ran behind Holt Arena starting from my house. Bascially did a loop from my house around the ISU campus and back home. Worked till 2:30 am this morning so I has very tired for the run. Not one that was the greatest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.11 | 6.00 | 0.00 | 0.00 | 15.11 |
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Did a tempo run first headed 6.5 miles up Pocatello Creek and then ahead down the same distance.
Tempo splits:
5:56
5:46
5:41
6:04 (should have been under 6 but got stopped by traffic)
6:11 dropped the pace to coold down
Ran 14.11 miles at an overall 6:59 pace in 1:38:33
Evening Jog a mile at Dallyce's XC meet in Preston Idaho. To find her at each mile in the race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 1.00 | 0.00 | 0.00 | 12.51 |
| Ran out to Chubbuck on Hiline Rd from (of course my house which is a broken record where I start every morning). Took it slow because of the speed work yesterday. I ran the last mile at 6:34.
Did 12.51 miles at an overall 7:20 in 1:31:47. Very flat course on a cold but clear morning. About 32 degrees.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 1.00 | 0.00 | 0.00 | 15.20 |
| Ran with Barry down Mink Creek on the Just Be Cuz course. I did 15.20 miles at an overall 6:52 pace in 1:44:15. Was sore the first few miles probably do to the faster miles in the week, and being close to 80 miles again. But the good thing is I picked up the pace on the rolling hills section of the last 6 miles. I wanted to focus more on that course area of miles vs. the downhill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 2.00 | 0.00 | 0.00 | 12.21 |
| Ran in shorts out towards Ross Park and back home. Nothing special. I did pick up the last three miles faster at 6:59, 7:01, 6:42. 12.21 miles at an overall 7:26 pace in 1:30:44. It was nice to still be able to run in shorts for I know the last few times it will happen |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran out to Simplots and FMC on Highway 30. I haven't ran out this far in a long time. In fact I've never ran all the way to the FMC plant. What a boring flat road of just seeing miles of the highway. Then I turned around and ran back home. 13.25 miles at an overall 7:29 pace in 1:39:12 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.12 | 2.00 | 0.00 | 0.00 | 13.12 |
| Ran up to Chubbuck Rd. than Bench rd. then I turned all the way up to Satterfield Rd. Then got a good downhill after all the uphill to get a good turn-over rate on the legs.. Nothing special about this run.. I really think its a benefit to at least get a good solid workout on downhill and uphill once a week. It was 22 degrees. 13:12 miles at an overal 1:35:03 in an average 7:15 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.32 | 0.00 | 0.00 | 11.32 |
| Snow this morning! Ran over to Foothill Rd on the rolling hills area, but nothing special. Then ran around Old town Pocatello and back home picking up the last two miles a bit faster. 11.32 at an overall 7:16 pace in1:22:17. (last two 6:53, and 6:34) muscle so tense/stiff in this cold weather |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 234.67 | 57.32 | 0.00 | 0.00 | 291.99 |
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