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

May 21, 2024

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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

Wed, May 07, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	4.00	0.00	0.00	13.30

Last night I got 8 hours of sleep which was great, since I got 5 hours the night before. We were at a family BBQ on Monday and we stayed up pretty late. I was still really tired this morning, and I think it has to do with not getting enough carbs the last couple of days. I've ate more red meat the last three days than I have in probably two months put together. But I still weight the same at 145 pounds. Some of the side dishes with the BBQ ribs, Hamburgers, Sloppy Joe's haven't been Carbs, and I think that's the problem.

This morning it was 48 degrees, but cloudy with a strong wind, and the forecast said that it would probably rain about the time I would be 20 minutes into my run. Sure enough it started getting cold and rainy and it wasn't fun. I started off the run with my brain, nervous system still wanting to crawl back into the covers and sleep for 10 more hours. I did my hilly Satterfield loop... the hill is longer and steeper compared to the Ogden hill at my 16 in the marathon. It makes a great simulation for Ogden, because you have a couple of miles downhill after that.

After waking up after some slow miles (7:42, 7:20, 7:26, 7:49 (Satterfield hill), 6:55, 6:43) I decided to do a tempo/MP run in the rain and headwind (oh joy!). First mile is completely downhill 6:03, felt so easy and I didn't push any effort even the headwind. Second mile is downhill 6:17 and I ran by feel and most have slowed up a bit not realizing it. Third mile completely flat and in a headwind 5:54, and I had to give a little more effort, but the rain was making me hurry. Fourth Mile 5:56 completely flat, rain, cold really really wanted to make me be home already.

Not a bad effort overall since I didn't know what I wanted to do this morning. My knee really didn't hurt so maybe that's a good sign, but time will tell later in the day. I do still feel really tired, and fatigued. I need to get to bed early again tonight, and eat more carbs.

11 miles at an overall 6:50 pace in 1:16. (Saucony Grid Triigon 4 466 miles) I must say sometimes I feel I can run faster in my heavier Saucony Grid Trigon 4 shoes than I can in my flats on a tempo run. These are great shoes.

Evening:

Ran 2 miles from work to home, and that was all I had time for, because of a School function we have to be at. Overall Pace 7:17.

(Mizuno wave riders 5 615 miles)

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

Comments

From jtshad on Wed, May 07, 2008 at 16:24:19

Nice run, glad the knee is doing well. I agree this morning was a great morning to run (I didn't have the wind and rain, so mine run was a little more cooperative).

I too really like the Trigon 4's and have heard the 5's are even better.

From wheakory on Wed, May 07, 2008 at 16:43:11

Jeff - I wouldn't have gotten the shoes if you didn't let me know about the sale so thanks. I've ordered a pair of Saucony Tangent 3's from Steve Hooper to test those out.

What's your Strategy for Ogden the first 8 miles of the race that's a slight 1% downhill then you start the slight rolling hills if I remember before you hit the bigger hill at 16. My plan is to try to stay around 5:50 - 6:00 all the way up till the downhill, then see if I can speed up more. I know I'm not where I want to be because of the knee and running SLC, but why not just go for it. Someone can pick me off the road later if I die.

From jtshad on Wed, May 07, 2008 at 16:53:45

I am about to order a pair of Tangents as well as those are my new marathon racers (I have a pair of Tangent 1's and love them!).

I am still working this out. If you can hit what you are indicating, sub 2:40 should be no problem. I am right between the 2:40 and sub 2:30 group and would love some company if you are up for it! I am thinking that I will run the first 8M easy at a 5:40-5:50 pace, the next 6M (9-14M, flat)in around 5:50-6:00, 15-17M (uphill, rollers) in the 6:00-6:05 area, then try to scream down from 18-23M in the 5:30-5:40 area and then hold on for the last 3M at a 5:50-6:10 pace. I need an avg. pace of 5:55 to break 2:35 so it think this type of plan will work. Whatcha think?

From wheakory on Wed, May 07, 2008 at 17:15:31

Yes, if you can keep your pace consistent after mile 8 until reaching the hill, and maybe even taking the hill slower to save more on the downhill I know you'll be able to do it.

I believe this race begins at mile 17, because if your feeling good your going to make up the time in the downhill if you ran some of the 16 previous miles higher than the projected pace. Like STG you can fly on the downhill if all is well. Then just try to hold on the last 3 flat miles.

I can't remember the course too well from miles 8 - 16 so I might have to adjust my strategy and run 6:05 - 6:10. Also of course I'll take the hill slower to save some energy.

I'm going to try and take gels earlier too, like at mile 8, 12, 16, and 20.

Your strong right now where you ran your last marathon at a comfortable pace at 2:45? so I see no reason why you can't turn the jets on and do a 2:35.

From JohnK on Wed, May 07, 2008 at 21:44:29

Kory,

I notice that some of your running shoes have a lot of miles on them. This could be a factor with your knee problem, if the cushioning of one or more pairs has deteriorated quite a bit and your legs are taking more punishment than they should be. I generally don't run more than 500 miles in any pair of shoes. Everyone is different but you might consider this.

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