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

Week starting May 13, 2007

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
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
50.1620.0014.000.0084.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three easy miles eventful run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.604.000.000.0010.60

Monday
Today I run 8.3 miles in the morning at a 6:58 pace in 58:15 minutes on my standard Satterfield hilly course. I couldn't run as long, because I had to take my daughter to the dentist. I wanted to end the last four miles on the run at a faster pace and I achieved that (6:31, 6:13, 6:23, 6:40).

Lunch Hour:
Ran 2.3 miles on my lunch hour on the treadmill at the gym. This was just a warm-up so that I could do some strength training. The only excitement was watching ESPN while I was running. Can you guys believe the news about Brett Farve? He does deserve a better receiving group, and getting Moss would have really helped their changes this year. But you shouldn't whine about it and asked to be traded... if that's true.

Total miles today 10.6

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.863.007.000.0017.86

Today I decided to do hill repeats since the Teton Dam Marathon has a section that has a gradual uphill for a few miles. I did 9 x 400's and sprinting down the hill every third one. The first few were tough and my legs felt a little tight (time for an ice bath). After that I started running home and half way through the mile I thought I will make this a two mile tempo run

first mile 5:53 (this could have been a 5:30 mile if I didn't decide halfway in the mile to make it a tempo mile. The next mile I had problems I had to stop at traffic for about 40 seconds so I only ran a 6:14, then I almost got it by a car pulling out a side street (great way to end the run). I followed that up with some cool down miles.

Totals 12.02 miles at a average pace 6:47 in 1:21.

Lunch

Today I suppose to mow my grandpa's lawn on my lunch hour so I decided to run there and back from work. One way is only 1.5 miles. I took it easy with splits of 7::14, 6:52, and 6:40.

 

 Tonight:

My wife wanted to run tonight and I decided to run with her.  We dropped my daughter off at soccer practice and decided to run home which is 2.7 miles.  I ran at her pace which is around 12 minute miles. She ran 3 miles yesterday so it was cool that she did back to back days.  It was kind of nice to run with somebody.  Pretty much every mile I run is by myself so it was nice tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.000.000.0011.21

Easy run day:

11.21 miles at a 7:18 pace in 1:21.  I ran the first 3 miles with our dog, and then handed the leash to my wife and kept going.  Very eventful run.  I didn't get run over or anything like yesterday.  I'll only run once today, because I want to be fresh for the tempo run tomorrow.  My calf's are a little tight so tonight if I get a chance I will foam roll my calf's.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.031.006.000.0011.03

Tempo run today of 6 miles. I did a couple things wrong with attempting this tempo run. 1. I didn't get enough sleep last night. I was up working on programs for our system conversion on Saturday past midnight. 2. I only did one warm-up mile when I was already tired and should of warmed up longer. 3. (I know I said only two but I thought of another one while typing) I did my run on my Asics DS trainers 12 that already have 400 miles on them and I could feel it in my feet today.

Tempo miles

5:59
6:03
6:12 (just felt fatigue and tired... basically being lazy no excuse)
5:47
5:54
6:37 (stopped tempo)
5:49 (decided I would do another tempo mile)

The last mile was the easiest, but most of the run I felt tired. Tomorrow recovery run Saturday 18 miles with some tempo and marathon pace miles mixed in. I might try this run on my Mizuno Idaten shoes that are 7oz, their racing flats.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Simple easy/recovery run of  10.4 miles at a 7:21 pace in 1:16.  This is my 19th day running in a row, but that streak will end this Sunday.  Three of  the miles I ran with the dog at about a 7:48 pace, he's starting to do really good to not jump out in front.  At the end of the run I did 3 x 100 strides.

 Good luck for all of you that are running the Ogden Marathon/Half-Marathon.  I know you all will do well, and I wish I could really be there.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0612.001.000.0020.06

Ran 20 miles today, and treated part of it like I was running the Ogden marathon since I couldn't run it today because of work.

Consecutive marathon pace miles were 6:20, 6:23, 6:25, 6:19, 6:17, 6:18, 6:20, 6:16, 6:20, 6:12, 6:04, and 6:14 (avg. 6:17). I also ran a 6:39 for the next mile, but is was suppose to be a cool-down mile but it really isn't because of the pace time. I don't know how to classify it. I should have just ran another MP mile. The threshold mile felt pretty easy and comfortable. The course was flat with rolling hills.

I had a rough morning before the run. I woke up at 1am and vomited my Chinese dinner, but I got up at 5am thinking I can still do this even though I felt weak and tired. I ate a bagel and half a powerbar and headed out the door. I was very optimistic how I would perform, but the run went well.

I felt like I could hold this pace for 26 miles, but training doesn't count you have to do it in a real race situation. I really felt I could have performed well in Ogden if I was there, but I probably wouldn't have been as fresh as I could have been because of the high mileage.

Overall average for the 20 miles was 6:33 in 2:11:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.1620.0014.000.0084.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: