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

Thu, Nov 15, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	4.33	0.53	0.00	14.76

Today I ran 9.3 miles at a 6:35 in 1:01. My legs felt good the run felt good. I did a two mile mini tempo (5:44, 6:09 "the second mile and a lot of uphill"). The run felt good, but I didn't want to push to much speed yet. I basically did this run around the city streets near my house.

I know to get high mileage weeks I need to focus more on building the base vs speed. I was thinking speed miles should be 15% to 20% of total miles. I think this figure can change depending on what your training for and what you want to achieve. Right now I know I need high mileage weeks. I'm trying to squeeze as many runs as I can, but my schedule doesn't always work that way. I wish I was self-employed.

Lunch I ran 5.4 miles on the treadmill at home, between a 7:30 to 6:40 pace. I did the last half mile at a 5:30 pace and it didn't feel easy.

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

Comments

From steve ashbaker on Thu, Nov 15, 2007 at 14:29:51

Try running 70-75% mhr effort on distance days for more mileage base and then every 3 days go for something faster. Say like an LT run of 4-5 miles at a medium hard effort or 10x2 min at 5k pace with 2 min of recovery.Then run a lot slower than your used to for recovery sessions, like 65-70% mhr. I think you might get some surprising results this winter considering your tight schedule. This way you can make up for a smaller base by using more specific workouts to improve various areas. And your also getting a low monotony type schedule which maximizes recovery without compromising quality. I just hope that this may help you some on planning your schedule. You have a lot of good runnning PR's ahead. Good Luck, Steve.

From wheakory on Thu, Nov 15, 2007 at 17:02:47

Thank you Steve that really does help more than you know. I feel sometimes I'm always rushing to run. I'm always trying to figure out when I can do my second run for the day. I have to take my kids to school this year so I don't have the luxury of having a lot of time in the morning.

I need to start to getting up earlier. I know though I will achieve great this coming year, because I'll stay dedicated, and your definitely going to be under a 2:20 this year.

What's your current training schedule like?

From steve ashbaker on Thu, Nov 15, 2007 at 23:31:24

Short recovery runs, Longer aerobic runs and medium length tempo work with complete recovery in between repeats etc. No overspeed or sharpening type speedwork.

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