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

Week starting Aug 16, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.3035.800.000.0087.10
Brooks Adrenaline 8 Miles: 5.25Brooks Axiom 2 Miles: 11.51Mizuno Elixir 4 Miles: 14.11Saucony Tangent 3 Green #1 Miles: 12.34Saucony Tangent 3 Green #2 Miles: 34.72Avia Lites II Miles: 8.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Aug 16, 2009
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
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Mon, Aug 17, 2009
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
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Tue, Aug 18, 2009
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)
Wed, Aug 19, 2009
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
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Thu, Aug 20, 2009
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)
Fri, Aug 21, 2009
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
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Sat, Aug 22, 2009
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)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.3035.800.000.0087.10
Brooks Adrenaline 8 Miles: 5.25Brooks Axiom 2 Miles: 11.51Mizuno Elixir 4 Miles: 14.11Saucony Tangent 3 Green #1 Miles: 12.34Saucony Tangent 3 Green #2 Miles: 34.72Avia Lites II Miles: 8.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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