| 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 | | 177.76 | 4.00 | 0.00 | 0.00 | 181.76 |
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| Brooks Adrenaline 12 Miles: 160.76 | Red Brooks Adrenaline 11 Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
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7.03 miles on Allison Lop in 55:30 (7:53/mile)
Splits: 8:13 - 7:43 - 7:59 - 7:51 - 7:52 - 7:52 - 7:46 |
| Brooks Adrenaline 12 Miles: 7.03 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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Exhausting run. It's been several weeks since my last long run and I felt it. I wanted to go 18, but decided there was no value in grinding through .8 more miles on legs that were already sapped.
I felt OK through 8 miles, then I started to slow down somewhat. I was pretty wiped at this point. Then, after 14 miles I hit another level of tired and I was just crawling along the last 3.2 miles
Splits:
1 - 8:21
2 - 8:00
3 - 7:53
4 - 8:03
5 - 7:48
6 - 8:00
7 - 7:44
8 - 8:03
9 - 8:19
10 - 8:57
11 - 8:25
12 - 8:23
13 - 8:15
14 - 8:24
15 - 8:44
16 - 9:11
17 - 9:13 |
| Brooks Adrenaline 12 Miles: 17.20 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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5.03 miles in 41:24 (8:14/mile)
Still pretty wiped from the long run 2 days ago.
Splits: 8:20 - 8:10 - 8:11 - 8:16 - 8:13 |
| Brooks Adrenaline 12 Miles: 8.03 |
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| | Add Comment |
| | 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 1:21:33 (8:09/mile)
Feeling better. Still running slowly, though.
Splits: 8:17 - 8:06 - 8:15 - 8:21 - 8:09 - 8:00 - 8:07 - 7:54 - 8:17 - 8:08 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Add Comment |
| | 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 1:19:14 (7:55/mile)
Much better today, and the pace was more reasonable, too.
Splits: 8:07 - 7:57 - 8:02 - 7:58 - 7:50 - 8:00 - 7:47 - 7:51 - 7:56 - 7:47 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Add Comment |
| | 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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5 miles thru Pleasant Valley in 39:56 (7:59/mile)
My runs may not be very fast, but at least I'm getting more consistent. The goal is 5 days a week right now. I tried to pick up the pace a bit the last mile.
Splits: 8:28 - 8:01 - 7:54 - 7:55 - 7:40 |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles on Vickory in 1:13:07 (8:07/mile)
This was supposed to be a 14 mile medium-long run. My knee is back to its old tricks, though. It was a pain the whole time, so I cut it short. Also, I didn't have my Garmin :(
Splits:
4 - 32:26
4.5 - 3:59
6 - 11:59
8 - 16:36
9 - 8:08 |
| Brooks Adrenaline 12 Miles: 9.00 |
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| | Add Comment |
| | 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 down to and along the Interurban trail and back in 1:18:20 (7:50/mile)
So glad I ran today. My knee was bugging me all morning, but once I started running it felt fine, and the run felt great! Despite weather.com's warning the rain never was more than a light sprinkle.
Splits: 7:39 - 7:49 - 7:57 - 7:50 - 7:34 - 8:09 - 8:11 - 7:50 - 7:47 - 7:35 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero running. I gave blood this morning, so no running until tomorrow. | |
| | Comments(5) |
| | 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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Easy 6 miles on BPA in 48:59 (8:10/mile)
Splits: 8:00 - 8:01 - 8:12 - 8:17 - 8:07 - 8:21 |
| Brooks Adrenaline 12 Miles: 6.00 |
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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 Vickory in 1:04:32 (8:04/mile)
Splits: 8:02 - 8:01 - 8:12 - 8:09 - 8:03 - 8:07 - 8:04 - 7:54 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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19 miles on Vickory and Allison loop in 2:33:43
Much better than the last couple long runs. I actually felt pretty good the whole time. The weather didn't quite cooperated. It was dry for 10 miles, then I got caught in a downpour. I managed to resist the temptation to call it quits early when I stopped off at home briefly at 12 miles.
I felt prety good and strong through 16 miles. The 17th I really worked at it to try to keep the pace at 8/mile. I managed to do it, but ran out of gas, so I just coasted the last 2 miles. I think if I was taking gatorade or some other carbs I might've been able to do it.
Splits:
8:25
8:00
7:54
7:58
7:46
7:57
7:57
8:13
7:57
7:58
8:04
7:52
8:10
7:55
8:05
8:06
8:04
8:31
8:51 |
| Brooks Adrenaline 12 Miles: 19.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Easy 3.5 miles on the trails in 29:49 (8:31/mile)
Supposed to be 4, but I was so tired I stopped a little early. |
| Brooks Adrenaline 12 Miles: 3.50 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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2 mile warm up in 16:33 (8:19 - 8:15)
4 mile light tempo in 28:58 (7:14/mile)
Closer to marathon pace, though there's no way I could run a whole marathon at that pace right now. Felt good, and each mile felt easier than the last.
Splits: 7:22 - 7:17 - 7:11 - 7:08
2 mile cool down in 15:48 (8:03 - 7:46) |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Add Comment |
| | 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 through Pleasant Valley and Waller Road in 1:19:54 (7:59/mile)
The last 2 miles my Achilles started to flare up. Probably because I'm running in my old shoes.
splits: 8:03 - 8:01 - 7:58 - 7:53 - 7:45 - 8:13 - 7:53 - 8:04 - 8:09 - 7:57 |
| Red Brooks Adrenaline 11 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles on Vickory in 1:57:24 (8:23/mile)
I'm feeling a bit run down today. The run felt OK, just didn't have any energy and the pace showed it. 2 miles into it I thought about quitting, but decided I wasn't really feeling bad, just slow. Achilles was tight, but didn't not flare up like on Friday. I took yesterday off as a precaution.
Splits: 8:40 - 8:29 - 8:07 - 8:11 - 8:10 - 8:15 - 7:56 - 8:52 - 8:10 - 8:20 - 8:31 - 8:30 - 8:38 - 8:35 |
| Red Brooks Adrenaline 11 Miles: 14.00 |
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| | Add Comment |
| | 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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RHR: 53
Easy 4 through Pleasant Valley in 32:50 (8:13/mile)
Still feeling run down today. Achilles is fine.
Splits: 8:16 - 8:05 - 8:18 - 8:11 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Add Comment |
| | 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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RHR: 55
10 miles on Military in 1:21:14 (8:07/mile)
I didn't have my Garmin so the splits are approximate. Still feeling a little run down, but better than yesterday.
Splits: 8:06 - 7:57 - 8:20 - 7:45 - 8:02 - 8:22 - 8:02 - 7:58 - 8:19 - 8:23 |
| Brooks Adrenaline 12 Miles: 10.00 |
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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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RHR 54
5 miles through Pleasant Valley in 39:59 (8/mile)
Splits: 8:12 - 8:01 - 7:50 - 8:03 - 7:53 |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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RHR: 56
21 miles in 2:46:29 (7:56/mile)
Ran down Yakima to Wright park, used the bathroom and then ran back.
My goal on these long runs lately has been to run an easy, relaxed pace the first 2/3 or so and then just focus on trying to keep each of the last miles under 8, for as long as I can. Last week I managed to stay close to 8 through mile 17, then I ran out of gas and had to just jog the last 2.
I figured I should be able to do the same this week through 19, since that is how far I ran two weeks ago. It went better than expected. In fact, each of my long runs has gotten easier even as they have gotten longer. That's typical.
I managed to keep my average pace under 8 through 16, and then each individual mile under 8 was actually not that hard. The last two I even sped up a little bit. My knee didn't give me any problems either.
Splits:
1 7:59
2 - 7:53
3 - 7:54
4 - 8:03
5 - 8:08
6 - 7:55
7 - 7:55
8 - 7:50
9 - 7:56
10 - 8:02
11 - 8:15
12 - 7:48
13 - 7:58
14 - 7:56
15 - 7:52
16 - 7:48
17 - 7:54
18 - 7:50
19 - 7:54
20 - 7:54
21 - 7:45 |
| Brooks Adrenaline 12 Miles: 21.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.76 | 4.00 | 0.00 | 0.00 | 181.76 |
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| Brooks Adrenaline 12 Miles: 160.76 | Red Brooks Adrenaline 11 Miles: 24.00 |
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