May the Mass x Acceleration be with you

FSRC Resolution Series 20K

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Location:

Tacoma,WA,

Member Since:

Jul 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon Maniac #5549

Bronze Level (*)

 


 

 Looking for a great Bible Study in your area? Check out Bible Study Fellowship (BSF). There are over 1000 classes worldwide, and people of all church backgrounds (or no background) are welcome to study the Bible together.

 


 

"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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Adizero Boston Lifetime Miles: 757.68
E-Train Lifetime Miles: 24.01
Brooks Adrenaline 14 Lifetime Miles: 292.13
Brooks Adrenaline - Gray Lifetime Miles: 125.94
Race: FSRC Resolution Series 20K (12.29 Miles) 01:19:44, Place overall: 10, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.6212.290.0016.26

Warmup in 19:34
10 minute warmup
Skipping exercises
2x2 min @ 1/2 marathon pace (6:32, 6:37) with recoverey jogs in between

Race:

Perfect day for a race - low 40s and some light drizzle. Actually the rain only fell during the first few miles of the race. I took off my hat just past 5 miles. Not much competition in the race. It was pretty spread out.

I continue to struggle mentally in the first half of these longer races. I am afraid of going out too fast, so I end up holding back too much. McMillan's said I should be able to handle about a 6:35 pace,. My 8 mile tempo from last week suggested I could go 6:32 or faster. Yet, I averaged around 6:38 for the first 6 miles. Once I get to the turn around I tend to let loose. I start thinking of the race in terms of miles left, and I think "I can go faster than this with only 5 miles left", etc. Consequently I dropped my overall time a lot in the 2nd half (see splits, below). Once I past the turn-around I decided I was not going to allow myself to run slower than 6:30 in a mile unless it was uphill. I knew whatever I did that the last 3 miles would be fast.

Unfortunately, the one guy who was close to me in front of me, the one I had spent that last two miles gaining on and was getting ready to pass, ended up being in the "miles" race instead of the "k's" race, so at my turn around he kept going straight. That is, he was running 20 miles, and I was only running 20k. The next person ahead of me was a group of three guys that were so far ahead I could barely make out a blur of colors off in the distance. They were probably 1 1/2 - 2 minutes ahead of me, and since they had each other, and all I had was my Garmin, I didn't figure I would catch up to them much. Never the less, with 4 miles to go I noticed they were much closer, and also that one of them had fallen off the pace. I spent the rest of the race chasing after him, but fell 8 seconds short by the fninish line, though I gained steadily the entire second half.

All in all, I am very satisified about the race, particularly that I was able to continue to push myself to my limits the last 6 miles, even with no competition near me. At the finish I had left all other competitors behind. I think it was about 4 minutes after me before the next person came in. Too bad the course was a little short, by about .13 miles. That would add about 43-45 seconds to my time, which would put me over 1:20. 1:20:27 or so. The pace calculates to a 1:20:37 20k. Not bad considering McMillan said 1:21:30 should be my goal time. That indicates I've improved my overall pace by about 5-6s./mile over the last 4 weeks! I ran 6:25/mile at the 15k 4 weeks ago, and only 4s/mile slower, or 6:29/mile today for the 20k! I feel like I am finally getting into good shape. I am looking forward to a couple weeks off, and then get back to building up the mileage a little higher. Next race won't be until June, which will kick off the summer racing season.

Splits:

1 - 6:41 - a little disappointed. I ran about 6:37 at the 15k, and was hoping to run about that today.

2 - 6:42 - Even more disappointed. The pace feels harder than the time suggests. I think it is mental, as I don't want to have any fatigue 2 miles into a 20k, which isn't realistic

3 - 6:52 - This is the main uphill mile. Nothing steep, just mostly gentle climb over the entire mile

4 - 6:24 - One fairly steep downhill, but the rest of the mile is also either downhill or flat. I took advantage and pushed the pace to make up some lost time. The lead girl who had been near behind me fell back out of earshot on this mile

5 - 6:31 - content to run under goal pace here.

6 - 6:37 - Surprised this mile ended up so slow. I think at one point I intentionally eased up because my pace had been under 6:30, but I eased up too much.

7 - 6:30 - Here I decided not to go slower than 6:30 anymore on flat or downhill

8 - 6:27 - feeling good, gaining on the competition, cheering on the back of the packers who were still heading towards the turn-around of this out-and-back course

9 - 6:41 - The steep uphill, challenging mile. I was pleased with the time. This was faster than I ran this split at the 15k

10 - 6:12 - Once I cleared the steep hill I cranked up the pace, even though I was still out of breath. i made a lot of headway on the guy in front of me during this mile

11 - 6:12 - Another 6:12! Sadly, I made less progress on the guy in front of me this mile

12 - 6:20 - Really glad to stay so far under pace on this mile. I ran the 11th and 12th miles faster than I did in the 15k last month.

12.29 - 1:34.5 (5:27/mile) - decent kick. I just wasn't able to close all the way on that guy in front of me. I believe I had enough energy, but not enough speed, to do it. This is why I need to go faster in the first half.

Cool down jog with Carl and Mike 1.5 miles in 15:11 (10:03/mile)

8 - Brooks Adrenaline GTS 10 Miles: 3.97Adidas Adizero Boston Miles: 12.29
Weight: 0.00
Comments
From nicole on Sun, Mar 27, 2011 at 12:42:01 from 98.247.220.16

Whoa! Way to dominate this race! And thanks for coming over and saying hi!

From Teena Marie on Sun, Mar 27, 2011 at 23:15:17 from 67.2.71.182

WOW!!!! Awesome race!!! Way to push to your limit (esp. considering you were on your own). Incredible physical and mental strength!!!

Seriously, AWESOME!!! :)

From DLTheo on Mon, Mar 28, 2011 at 13:09:24 from 155.130.107.42

Nicole - thanks! Nice to know there are others near by!

Teena - thanks, it is fun to have a good race effort! Congrats on the 70 mile week!!!

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