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

June 16, 2024

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.

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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, May 10, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.30	1.00	5.00	0.00	10.30

Five mile tempo run was on the schedule today. I ran the first three miles with the dog, which is a loop three times around my block. Then my wife has been coming out and grabbing the leash so I can start on the tempo portion of the run, or whatever run I'm doing that day after my warmup. When she seen me coming after the third loop she informed my that I got a call from work that our remote access was down (Cisco acs what a headache). I went in the house and brought that back up in 5 minutes and then started immediately into the tempo portion. That really wasn't so easy to do after stopping and starting. But my tempo times were for 5 miles 6:07, 5:59, 6:02, 5:47 and 5:53, then I wanted to slow down just a bit and not do a cool down mile yet so I ran a 6:19 the next mile. Totals 10.3 miles for the day. I feel I'm getting faster on the tempo runs, but sometimes it feels like an all out effort. I hope some day that a 5:50 pace feels totally comfortable.

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

Comments

From ArmyRunner on Thu, May 10, 2007 at 19:02:32

Kory,

Great workout. You are underestimating your ability right now when you say you are planning on a 2:50 at Teton. I think you need to go out at 2:45 pace and see what happens. By looking at your workouts you are ready for it and you might as well go for it.

From ashman on Thu, May 10, 2007 at 20:50:47

Kory, what is your most recent 5 or 10k time?

From wheakory on Fri, May 11, 2007 at 04:23:34

My Most recent 10k was 36:20. I haven't ran a 5k race in over three years. But I ran a 4 mile race last October and it was 23:22. If I did try to run a 2:45 would a good strategy be to run the first three or four miles at a little bit slower pace than MP then really kick in the MP miles. I'm looking for any helpful advice.

From ArmyRunner on Fri, May 11, 2007 at 15:37:48

Kory,

Looking at the course profile here are my thoughts.

Mile 1 and 2 are rolling so hit them a little slower at around 6:25-30 as long as they are relaxed is the key.

From mile 2-16 miles it is a good downhill run with the miles 3-8 being the fastest. I would recommend going slightly faster than 2:45 pace on these. Probably around 6:05-6:10 pace. Based on the downhill coming in the first half of the race you should hit the half in around 1:21.

16-19 looks like the tougher uphill part of the race. Your pace will slow but if you can make it through these 3 miles then things will look good again. Hold whatever pace you can for this. It will hurt but relief will come.

19-21 looks flat so try and get back on pace if possible here at 6:18-30.

21-24 looks like a screaming downhill. At this point just let it roll and give it whatever you have to take advatage of the down. If you can get rolling anything faster than 6:18 is what you are looking for.

24-26 look falt to the finish. This will be tough after the downhill but hopefully you made enough time on the downhill that it won't matter. Survive to the finish with whatever you have left.

I do believe you have a sub 2:45 in you. I say just go for it and take whatever comes. For you this is just a stepping stone to an even faster run at St. George!

From wheakory on Fri, May 11, 2007 at 17:51:10

Thanks for the strategy that seems like a good plan. I'm running a 20 miler tomorrow and really need to practice on rolling hills. I've ran a lot of down and uphill so my body should be in good shape for it. I plan on doing hill repeats rather than track work next week to prepare for the course.

Unfortunately I didn't register for St. George this year, but I heard you might be able to get in through the charities. I'll have to check that out. Thank you Ted, you and everyone else is a great resource for running advice.

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