| 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
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4 mile race 2008 - 23:22
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| 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.Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.97 | 21.70 | 0.00 | 0.00 | 170.67 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 easy taper miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
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Ran three easy shake-out miles before Saturday with Barry. Don't know whats going to happen. Just for reference... because it worked.
Breakfast: Oatmeal Lunch Pizza veggie pattie with yogurt Dinner Bagel with chicken, rice and onions and mushrooms and also a tortilla with the samething.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 01:34:59, Place overall: 17, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 4.10 | 0.00 | 0.00 | 13.45 |
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Sorry
for the delayed full report I've been busy with some other things in my life
that have occupied my time quite a bit.
First
off I want to give God the glory. I ran this race for God today because
of the miracle he did for me. I've been able to comeback from this injury
and run a good smart race with new bionic hardware in my leg. Thank you
Lord!
I
felt wonderful for the Pocatello Half Marathon and ran better than I
expected. Finishing at 1:34:59 when I was shooting just for a 1:40.
That's what my expectations were for the rehab on the titanium leg.
Quite
Note on friends results:
Jeff
did excellent after running a marathon last week what potential he will have
for STG marathon.
Bill
Mandler did awesome fighting through his soreness and coming out with a great
time. First off I got up at 5:30am because the race started at 8am. I ate 1/2 cup of oatmeal with some coffee and drink a glass of water. Then went a couple times to the bathroom to get the pipes clean. My wife was taking me to the bus' so she got up and we did our morning spiritual devotion together and prayed.
My
strategy was to have not strategy for this race. I was running for
the Lord and knew I wanted to take it easy. To just be careful the first
few miles just to see how I felt then decide what to do from there. To be
completely honest with you... this was so easy I could have kept going and
believe I could have finished under a 1:30. I'm so humbled by that.
I can't think of one mile the whole race I struggled not even up Century
Hill near the Gap area around mile 8. I was passing Half Marathon runners
right-and-left who barreled out from the start.
Okay
one strategy I thought of before the race really was what happened. If I
felt good I wanted to try and run the last 3 miles at around a six something
minute pace. Didn't matter what exact pace just in the 6 minute range.
Well that's exactly what happened expect it was the last four miles I did
that.
While
I ran the course runners and spectators recognized me and cheered me on.
I even slowed down to shake hands. I gave my son high-fives three
times during the course as my wife drove to three different points during the
race along with my wonderful friend Ken Cush.
I
believe just running so easy in the beginning allowed me to really pick it up.
At mile 9 I could have ran those last four miles faster if I knew what
my ability was. I really was going into this race not knowing what I
could do . My longest run up to that point was one 10 mile run.
Being cautious and taking it easy was a very smart approach, and I'm glad
I didn't try to do anything else.
One
thing that was interesting I never warmed up the whole race I was cold the
whole time. I only drank at two aid stations and only sipped on a little
bit of GU. Only about 1/4 of the package.
Splits:
7:44
- Just taking it easy on a slight downhill. Felt cold at the
start.
7:51
- Same as the course goes flat and still cold.
7:30
- Enter into the town of Inkom I see my wife and my buddy Ken Cush who
came up just to watch me. What a great guy. (still cold and
probably close to 60 degrees).
7:41
- First little hill... I ran passed my dentist who's a runner.
He was doing the full marathon so I slowed down a bit and encouraged him.
(The full marathon starts at 6:15 and the cours is the same last half as the
half marathon which starts at 8:00am)
7:17
- Feeling great and left my dentist friend and decided to pick it up.
7:16
- Same... feeling really good and no struggles. Still feeling
somewhat cold.
7:14
- Really feeling in control and started passing Marathoner's and
Half Marathoner's
7:39
- Century Hill which goes up for a half mile to a flat straightway the
rest of the course. This was so easy, and I passed a lot of runners.
I was feeling like the old Kory again. I remember thanking the Lord
and praying at this point for what he has done in my life.
7:16
- Feeling good with the crowd cheering me on and me thanking them.
6:57
- Took a sip of GU and through the rest of it away. I didn't need
it. Started to think it's time to turn it on a bit in the legs.
6:46
- Passed my daughter at the Poky High School aid station that she
was volunteering for at mile 23 of the course. I was really feeling good
at this point and was motivated to keep it going. This really is my
favorite part of the course when I ran the full marathon in the years passed.
6:38
- More of the same trying to lower the pace even more and the titanium
leg seemed to feel fine. I felt my mechanics and stride were all good
going faster. That's something I can build upon now.
6:14
- Here's where I let my emotions go I had so many people cheering
me I just started crying this whole mile. The last year of emotions just
poured out while I was running. It felt so easy and fun. When
I crossed the finishing line my daughter's ran with me, and Jeff Shadley
was there as well. I gave him a big hug and just started crying.
What a great friend. All my emotion were built up and I just let
them go, because I enjoy doing what I like and that's just running.
Thank
you all for your wonderful support and great comments.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.31 | 0.00 | 0.00 | 0.00 | 7.31 |
| Ran with my buddy Barry on a flat course but going over the overpass twice. Did 7.31 miles at an overall 7:35 pace in 55:28 minutes. Not really sore at all after race.
Splits:
8:17
7:55
7:29
7:21
7:30
7:25
7:18
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 1.00 | 0.00 | 0.00 | 9.06 |
| Ran 9.06 miles with Barry again on a flat course. Again we started picking up the pace and it was a lot of fun to see my pace start coming down in the 7 minute range. Although, I really do need to be careful and not overdo it.
Overall 7:32 pace.
Splits:
8:08,7:53,7:36, 7:37, 7:32, 7:35, 7:28, 7:02, 6:59.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 1.00 | 0.00 | 0.00 | 8.03 |
| Ran the Satterfield hill loop for the first time in along time. It really wasn't that hard going up. I do need to work on my downhill form. My leg with the titanium rod I don't think is quite used to downhill. Barry and I did 8.03 miles at an overall 7:41 pace in 1:01:36.
Splits
8:45, 8:17, 8:33, 7:40, 7:06, 6:43, 7:05, 7:15
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 0.00 | 7.33 |
| Ran a flat course with Barry today. We ran down Garrett Way and on Oak street and then over by the Idaho State University. Finally, headed back towards my house on Willard st. My leg was a little sore. I still have pain in the titanium rod leg in the hip area, and it may never go away. Who knows. I was little bit more sore today than the other days.
We did 7.33 miles at an overall 7:38 pace in 56:09 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.60 | 0.00 | 0.00 | 7.60 |
| Did 7.60 miles at an overall 7:28 pace 56:48 minutes with Barry up Chubbuck Rd. then turned on Bench Rd. then On Olympus rd. Very hilly route today. I was tired and a little sore at first but then got into the run better.
Splits:
8:14
7:45
7:55
7:40
7:06
6:51
6:55
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| Ran with Barry today at 6am. We ran all over for 8.11 miles at an overall 7:42 pace in 1:02:30. We didn't have a course in mind just made it up as we went. All of it was flat with no hills or even small lumps in the road :-). Very good run. I was sluggish because of staying up late for a church conference.
My daughters ran yesterday in the Tiger Gizz meet in Idaho Falls and my 7 and 10 grader both finished in the middle of the pace in their races. Then we had to rush home to be back at church by 6:45pm..
Saw Jeff Shadley and we talk for a bit, than I lost him somewhere in the mix of hundreds of people.
Splits (slow run)
8:26, 8:02, 7:45, 7:41, 7:30, 7:26, 7:28, 7:13
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| Ran an easy pace today. Tired from working 9 hours yesterday for a power failure where we had to shut everything off. Did 8.03 miles at an overall 7:41 pace in 1:01:41. Good run even though I felt really tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.02 | 2.00 | 0.00 | 0.00 | 11.02 |
| 11.02 miles at an overall 7:41 pace in 1:24:38. Very hilly route up Barton Rd. then up American Rd. and going over it's rolling hills. Than a mile decent down the hill.
Spilts:
8:22, 8:00, 7:41, 7:45, 8:22,8:06,6:56, 7:07,7:10, 7:39,7:18
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 2.00 | 0.00 | 0.00 | 8.02 |
| Ran 8:02 miles at an overall 7:43 pace in 1:01:51. Ran with Barry and we just did a easy pancake course. Wasn't the most memorable run but went by fast. My hip from my accident still bothers me. It really bothered me yesterday, but today it wasn't bad at all.
8:17, 7:49, 7:49, 7:41, 7:44, 7:32, 7:28,7:18
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 2.00 | 0.00 | 0.00 | 8.03 |
| Barry and I a lot of turns all over the place. On Garrett way, Hawethorne, Quinn rd, Poline rd, East Alameda where my Truck accident happened.
8:03 miles in 7:38 pace in 1:01:20.
8:36, 7:49,7:36, 7:39,7:32, 7:29,7:04,7:20.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 1.00 | 0.00 | 0.00 | 8.05 |
| Barry and I ran up El Rancho Rd. to get some hills. Then did the rest on flat stuff. Did 8.05 miles in 1:01:24 at an 7:38 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.28 | 2.00 | 0.00 | 0.00 | 9.28 |
| Ran with Barry and did a 6:41 at the end. Did 9.28 miles We ran a flat course out to Philbin Rd. and down Cottage rd. I felt really good. Leg still sore but getting there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| Ran 8.11 miles at an overall 7:35 pace with Barry 1:02:29 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.21 | 2.00 | 0.00 | 0.00 | 10.21 |
| Ran up Fremont Rd. for the first time all the way to the top with Barry and then back down. Then down Highway 30 for 10.21 miles at an overall 7:24 pace in1:15:35. Great run and I was feeling good.
8:10
7:42
7:22
7:58
7:09
6:19
7:17
7:18
7:20
7:24
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 5.11 |
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I worked late last night till 2am and Barry was sore so we did a shorter run which is always good to refresh the legs. I got up at 6am and was out the door running at 6:10am when Barry got to my house. The temperature is getting colder. Veryvery tired. I could tell my Rod leg didn't want to cooperate.. .
5.11 miles at an overall 7:51 pace in 40:06 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| Ran out on Garret Way, around OK Ward park and back down Poline Rd. with Barry. Went to bed early and slept so good. I didn't want to be over exhausted from the late night work schedule.
8:03 miles at an overall 7:29 pace in 1:00:09
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| Ran with Barry this morning at 5:55 our standard time for the past two months now. We just did a boring zig zag course up and down the active streets by Yellowstone st. It was my turn to pick a route and I was bore. Didn't really want hills today since we've done quite a bit of them this week. We picked it up the last 100m's and I couldn't keep up with Barry he was feeling awesome. I felt good but it wasn't easy running it in the 5 minute something range. My hip and leg were hurting and sore, but if was a good effort.
Splits
8:06, 7:41, 7:25,7:28, 7:29,7:13, 7:29,7:09
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.32 | 2.00 | 0.00 | 0.00 | 10.32 |
| Ran with Barry at 5:55am on a cool but perfect shorts weather running morning. We did 8 together than I did two additional miles. He was a little sore trying to fight through the soreness so I tried pushing the pace to help him get through the pain of trying to keep a good pace going. I'm starting to feel a quicker step coming. I still feel the recovery pain in the leg/hip when I push a little harder.
I just dont have a quick gear anymore from the accident. I think I only have 4 gears rather than 5. Oh well God is good and I'm alive.
Overall: 10.32 miles at an overall 7:27 pace in 1:16:50
Splits
8:16, 7:43, 7:30, 7:16, 7:30, 7:31, 7:21, 7:05 6:52, 7:21
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.97 | 21.70 | 0.00 | 0.00 | 170.67 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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