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

Week starting Aug 19, 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
51.2317.630.000.0068.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.2317.630.000.0068.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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