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

June 03, 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

Fri, Dec 14, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.15	4.51	0.00	0.00	23.66

I decide to do a long aerobic run today nothing fast. I ran from my house out to ross park which is going out on main then I turned on 1st street which is a long flat stretch. Than I looped back around and headed back on 4th street which again is a long flat stretch. I took some side roads to add some hills on the long run. I didn't take any water and really didn't need any. I put one gel in my jacket just in case I got hungry which I did at mile 11 (I didn't snack on anything before the run). I ran 17.3 miles at a 7:06 pace in 2:02. Picked up the pace a bit on the last 6 miles to end the run. The snow was packed pretty good on all the roads so it would have been hard to do a real fartlek at the end which I was thinking about doing.

The temperature was 20 degrees when I started at 6:40am which felt very nice other than the 10 mph headwind. I hit the high mileage mark this week, and will do so next week, but not as many. The Christmas week I will run probably half of what I'm doing now so that I can enjoy the week with my family since I'm off all week. Beside that will really give me some fresh legs for the following week.

Lunch:

I ran an easy 3.1 miles at a 12:29 pace with my wife who did awesome. She's ran 9 miles this weeks and I'm proud of her. She at fight through the wind that was blowing. She needs to keep building the base miles each week.

Then I did a 3.2 mile run on my own (6:48, 6:31, 5:49). I wanted to pull one fast mile out of the hat today which I didn't decide to do until 1/3 into the mile. I wish I would have decided earlier because I did one quarter in 4:50 pace.

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

Comments

From jtshad on Fri, Dec 14, 2007 at 15:57:36

Nice run and look at that mileage!

From James on Fri, Dec 14, 2007 at 16:58:39

Yeah, you want to give me some of those miles for the week!

From wheakory on Fri, Dec 14, 2007 at 17:58:08

I was trying to aim for 100 miles this week just to get a big base week. James how many miles do you want? I hope your starting to feel better. Over the Christmas week I will cut back just to spend the time with my family.

From James on Fri, Dec 14, 2007 at 18:15:00

If I can borrow about 25 decent miles this week that will do me fine. I will pay you back the week of Christmas!

From josse on Fri, Dec 14, 2007 at 18:22:15

Great job on the mileage. What are you training for?

From wheakory on Fri, Dec 14, 2007 at 18:33:45

Josse: I'm not training for anything right now I just want to build an aerobic base. Also just trying to keep my fitness over the holidays.

From steve ashbaker on Sat, Dec 15, 2007 at 00:53:58

Good Kory, If you start to back off now and cycle back a bit, your body will recuperate and you may see some gains. Chris Carmichael, who was Lance Armstrong's coach always had Lance pull back by 30-33% every 3rd-4th week, depending on which phase of his training he was in. If your training has not been overly taxing you may be able to get away with less or not cutting back at all. Pure base training may not require this much. However, I think you are doing your body and mind a favor by doing so. Good job on getting the miles in!

From steve ashbaker on Sat, Dec 15, 2007 at 00:55:41

I have a feeling we are going to see some really good times from you next year.

From wheakory on Sat, Dec 15, 2007 at 01:15:18

Thanks Steve. I'm trying to take this training serious. What do you think about cutting the mileage back to 80-85 next week. Then Christmas week about 50 then I would build back up again.

From steve ashbaker on Sat, Dec 15, 2007 at 14:48:00

I would say 60 would be better but 50 is ok. I would not drop the intensity on your runs though, toward the end of the week as you are feeling more fresh I would run a medium long run. Make it maybe 13-15 miles and do 6-8 at a good marathon pace clip. This way you keep the blood volume up and you remind the legs that you are a marathoner still. Don't push hard, just progress into it and allow your body to dictate what it wants to do. This will also allow it to become more fully aerobic and move deeper into the fat burning stages of the run. In a sense you become more efficient both physiologically and in the mechanics of your stride. You slowly learn how to relax at that pace and not waste any unnecessary movement. Take it for what it's worth as it is my opinion and some on the blog may debate this advice but given the results I have got in the past with very little time or mileage it's hard to debate. I hope it helps you Kory.

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