| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"You're only as good as your next race!" - Coach Mark Smith
"A nomadic portion of the metamorphosed igneous or sedimentary deposits of the Proterozoic era accumulates no bryophytic plant life."
Marathons:
Raced:
3:30:30 - Portland Marathon - October, 2003
3:19:57 - Portland Marathon - October 2004
3:11:45- Tacoma City Marathon - May 2, 2009 BQ
3:01:43- Tri-Cities Marathon - Oct 31, 2010 BQ
DNF - Eugene - April 29, 2012
Run for Fun:
3:29:47 - Green River Marathon - June 2, 2012
4:20:28 - Lake Youngs Ultra (28.75 miles) - June 9, 2012
3:33:33 - Tacoma City Marathon - May 3, 2013
Recent:
1:00:05 15K - FSRC Resolution Series - 2011
1:20:37 20K (adjusted) - FSRC - 2011
48:45 12K - Sound to Narrows - 2009
47:45 12K - Sound to Narrows - 2011
24:02 4 Mile - Four on the Fourth - 2009
23:27 4 Mile - Four on the Fourth - 2011
19:01 5K - Alumni XC race - 2010
18:45 5 K - Alumni XC race - 2011
11:13 3200m - Sparks Stadium - 7/20/2011
5:21 1600m - Sparks Stadium - 7/20/2011
29:45 8K - Lakefair - 2009
37:59 10K - Bank to Bay - 2010
Good ol' days:
16:38 Road 5K - Roman Meal Glove Run - 1988 (High school)
21:50 4 mile - Four on the 4th - 1994
27:57 5 mile - Black Cat - 1991
35:09 Road 10K - Auburn City Haul - 1991
42:24 12K - Sound to Narrows - 1990
1:19:44 1/2 M - Pacific Rim - 1990?
High School PRs:
2:06.5 800 - 1988
4:39 1600 - 1989
9:50 3200 - 1989
15:30 3 mile XC - 1988
College Track PRs:
32:55 10,000m - 1994
15:57 5000m - 1995 Short-Term Running Goals: Get into Marathon Maniacs Done (See above)
Recover from Knee Injury
October marathon or ultra, choosing between Defiance 50K, Poulsbo marathon and Ft Steilacoom marathon. The goal will be to finish at a moderately easy pace, no racing. Sub 3:30 would be nice. Long-Term Running Goals: Age gracefully
Join Marathon Maniacs Done (See above)
Run an ultra Done (See above)
Personal: Married, with 1 daughter
IT Analyst/Programmer for 20 years. Also, an avid gardner with a small retail nursery on the side.
I've been a runner most of my life. I started running in 5th grade when the high school coach started a "run for fun" program at all the grade schools in the school district. Also, growing up my neighbor, who was about 8 years older than me, was a superstar in high school with a 4:15 1600m in the early 80s. So I had some good role models.
Most important, I love the Lord, and serve Him in my church and in Bible Study Fellowship, which is an international Bible Study open to people of all church backgrounds (i.e. interdenominational). If you are looking for a phenomenal way to study the Bible and draw closer to God this is the study for you. Check out BSFInternational.org to find a class near you. They are all over the place! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.70 | 3.00 | 0.00 | 0.00 | 153.70 |
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| Red Brooks Adrenaline 11 Miles: 4.00 | Brooks Adrenaline 12 Miles: 149.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles through Pleaseant Valley in 30:46 (7:41/mile)
Feeling pretty good today. I ran across an acquaintance from college days. She was a senior when I was a freshman, and she was going back to school, so was 30 at the time. It took a few seconds to recognize her, but we stopped and chatted for a few minutes. Beautiful sunny day, cool, but not freezing.
8:09 - 7:40 - 7:31 - 7:27 |
| Red Brooks Adrenaline 11 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on Military in 47:08 (7:51/mile)
Splits: 7:48 - 7:39 - 7:53 - 7:46 - 8:04 - 7:59 |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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3.1 miles around Mayfair in 25:12 (8:08/mile)
I wasn't scheduled to run today, but it was sunny out and I was feeling fine, so decided to take an easy stroll in the neighborhood. I figured I'd run 2 miles, 3 if I was feeling good.
Splits: 8:07 - 8:07 - 8:09 |
| Brooks Adrenaline 12 Miles: 3.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles on Vickory in 1:18:43 (7:52/mile)
This was the longest run I've done in quite a while. I hate the fact that 10 miles is considered a long run for me right now. Other than that, though, I was pretty happy with how things went. The knee did pretty well, energy was OK, nothing to complain about. I see the first mile was unusually slow. Everything else was about normal, though.
I also cleared 30 miles for the week, the most in some time. Since the 3rd week of October
Splits: 8:32 - 7:55 - 7:53 - 7:51 - 7:44 - 7:46 - 7:43 - 7:42 - 7:48 - 7:50 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles on Military in 54:32 (7:47/mile)
I got busy on Monday, and it was pouring down rain and cold both Monday and Tuesday, so I ended up with 3 days off.
Splits: 7:48 - 7:39 - 7:57 - 7:46 - 7:41 - 7:47 - 7:56 |
| Brooks Adrenaline 12 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy 4 on Military in 32:12 (8:03/mile)
8:14 - 7:51 - 8:03 - 8:04 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on Vickory in 47:12 (7:52/mile)
Dry cold days continue. It was around 40 when I ran, mostly sunny, no wind. Pretty great day for a run. I was feeling pretty good in the middle miles, but forced myself to not run faster since I am running long again tomorrow.
8:20 - 7:52 - 7:41 - 7:47 - 7:48 - 7:44 |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 miles on Vickory in 1:37:48 (8:09/mile)
4 days in a row, a pretty good accomplishment for me. That made this run all the more difficult, though. I was tired from the get go. At four miles I felt like I could stop right then. The plan was to run 10, but if I was feeling good I'd go for 12. But of course, I really wanted to do 12, so I did. I figured it didn't matter how slowly I ran, as long as I got the miles in.
I waited until 2 to run, hoping it would warm up just a tad more. I did get up near 40, but the run was long enough it was getting cold again, and darker, by the end.
Splits: 8:36 - 7:57 - 7:54 - 8:08 - 7:59 - 7:59 - 7:59 - 8:11 - 8:15 - 8:18 - 8:13 - 8:19 |
| Brooks Adrenaline 12 Miles: 12.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles to Celebration Park and back in 32:09 (8:02/mile)
Feeling OK today. The knee did really well during the 12 miler on Saturday, but was tight all weekend. Today it was a little sore for about 5 minutes, then it loosened up and was fine the rest of the run.
Splits: 8:05 - 7:56 - 7:49 - 8:19 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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2 mile warm up in 15:53 (8:03 - 7:50)
3 miles at marathon pace or so in 21:16.1 (7:05/mile)
A little challenging for me, but a good run. The legs and lungs aren't used to running much faster than 7:30, so it was probably a moderate effort, but a bit harder than that on uphills.
Splits: 7:20.4 - 7:01.7 - 6:54
2 mile cool down in 16:16 (8:21 - 7:56) |
| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on Military in 46:19 (7:43/mile)
Beautiful, sunny day, low 40s. I wore shorts, and took of the jacket at 3 miles.
My left achilles has been a little sore and tight since last night. Not sure where that came from since I didn't run yesterday. It was barely noticeable during the run today, but did make me forget about the knee.
I meant to go extra easy today so I would have the option of running long tomorrow instead of Saturday, but I'm afraid 7:43 pace is probably a little too fast for that. I don't know, we'll see how I feel tomorrow.
7:48 - 7:34 - 7:52 - 7:26 - 7:47 - 7:54 |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
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4.04 miles through Pleasant Valley in 31:53 (7:53/mile)
Just squeezing in a short run before heading to Whidbey Island for the long weekend.
Splits: 7:59 - 7:48 - 7:57 - 7:49 |
| Brooks Adrenaline 12 Miles: 4.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
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13.11 miles on Whidbey Island (Honeymoon Bay route) in 1:51 (8:28/mile)
Splits: 8:57 - 7:54 - 8:56 - 8:22 - 8:51 - 7:58 - 8:22 - 8:48 - 7:58 - 8:27 - 8:13 - 8:46 - 8:34 - 0:55
I had forgotten how hilly it is on the island. Pretty easy to tell by the splits where the hills were. I took it extra easy so I wouldn't run out of gas late in the run. This is supposed to be a relaxing weekend with friends. I was pretty zonked the rest of the day. |
| Brooks Adrenaline 12 Miles: 13.11 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
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Easy 4.03 miles through Pleasant Valley in 32:47 (8:08/mile)
Short run after getting home from the island. My knee was a little tight and sore today.
Splits: 8:33 - 7:58 - 8:06.5 - 7:56 |
| Brooks Adrenaline 12 Miles: 4.03 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles on Military in 1:03:37 (7:57/mile)
This was the worst my knee has felt in some time. Off and on sore. Hopefully the day off will help.
It was cold, but I had forgotten to bring pants or hat. It was probably around 37-38 degrees, but no sun. It still only took a few minutes to warm up, though.
Splits: 7:54 - 7:45 - 8:02 - 7:39 - 8:04 - 7:48 - 8:12 - 8:13 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles on Military in 56:16 (8:02/mile)
Feeling pretty good today, and the knee was much better than on Tuesday. I remembered to bring pants today, but I ended up being much too warm. Oh well.
Splits: 7:50 - 7:49 - 8:11 - 7:54 - 7:52 - 8:17 - 8:23 |
| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.22 | 0.00 | 0.00 | 0.00 | 15.22 |
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15.22 miles on Vickory in 2:03:03 (8:05/mile)
Maybe getting a little reckless here, bumping up by more than 2 miles, and only 6 days after my last long run. Problem is I am going to have a tough time getting in the long runs over the next three weekends.
Felt pretty good. The last miles definitely felt like a long run, but really not that bad or tired. The knee was pretty well behaved, and only one dog tried to threaten me. He was only knee hight, though, and his owner was there to stop him.
Splits: 8:19 - 7:55 - 7:51 - 7:53 - 7:53 - 7:55 - 7:47 - 8:04 - 8:36 - 8:02 - 8:07 - 8:01 - 8:12 - 8:11 - 8:26 |
| Brooks Adrenaline 12 Miles: 15.22 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 Easy miles through Pleasant Valley in 34:24
Today was particularly slow, partly due to being tired from yesterday's long run, and partly because I had a bad case of low blood sugar which hit me just before half way.
Splits: 8:35 - 8:25 - 8:49 - 8:36 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles on Military Road in 1:01:16 (7:39.5/mile)
I want to rev up my runs just a bit. I decided I would just concentrate on keeping the average pace to 7:40 or under for now. That's a pace I can run comfortably and easily, but I have to intentionally do it. If I don't pay attention I will drift to a slower pace, not because I need to but because I get lazy.
Splits: 7:39 - 7:34 - 7:53 - 7:29 - 7:44 - 7:33 - 7:48 - 7:37 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles on the WTC/CH trails in 41:07 (8:13/mile)
It's been a while since I've run on the trails since they have been aggravating my knees. Decided to give it a try today and it went just fine. The mud puddles were small and easy to get around. Pretty smooth sailing. |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles through Celebration Park and the Bonneville trail in 48:11 (8:02/mile)
Feeling a little sluggish today. It was cool and dry and there were plenty of walkers out on the Bonneville trail.
Splits: 7:54 - 8 - 8:03 - 8:08 - 7:58 - 8:08 |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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10.2 miles on Vickory in 1:21:08 (7:57/mile)
This was my pseduo long run for the week. I'll be at the BSF retreat over the weekend and there will be 0 time to run. Kinda disappointed how I ran out of gas after 8. I'm used to running 8 now, and it feels easy.
Splits: 8:17 - 7:58 - 7:57 - 7:51 - 7:45 - 8 - 7:57 - 7:46 - 7:56 - 8:04 - 1:37 (8:07) |
| Brooks Adrenaline 12 Miles: 10.20 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.70 | 3.00 | 0.00 | 0.00 | 153.70 |
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| Red Brooks Adrenaline 11 Miles: 4.00 | Brooks Adrenaline 12 Miles: 149.70 |
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