| 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 | | 124.70 | 4.00 | 0.00 | 0.00 | 128.70 |
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| | 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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Military Road route - 6 miles in 46:49
Feeling better today, not much soreness on the run, or afterwards.
LMX5
Splits: 3:53 - 7:53 (4:00) - 11:43 (3:50) - 15:30 (3:47) - 19:28 (3:58) - 23:25 (3:56) - 27:19 (3:54) - 30:57 (3:39) - 34:54 (3:57) - 38:51 (3:56) - 42:54 (4:03) - 46:49 (3:55) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical Trainer - 4.06 miles in 34 minutes
Feeling pretty good today in my abdomen | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| The distance and pace felt fine. My abdomen, however, felt more sore than it has in several weeks.
Splits: 4:00 - 8:08 (4:08) - 11:59 (3:52) - 15:52 (3:52) - 19:46 (3:54) - 23:39 (3:54) - 27:36 (3:57) - 31:24 (3:48) - 35:20 (3:56) - 39:14 (3:54) - 43:18 (4:04) - 47:18 (4:00) - 51:14 (3:56) - 55:17 (4:03) - 1:03:17 (8:00) - 1:07:20 (4:03) - 1:11:14 (3:54) - 1:15:05 (3:50) - 1:19:01 (3:56) | |
| | 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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SEJ-5 mile loop - 5 miles in 38:34
Better than Saturday, but still some pain in the abdomen.
Splits: 7:50 - 15:28 (7:37) - 23:13 (7:45) - 38:34 (15:22) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Elliptical trainier - 4 miles in 34 inutes | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical trainier - 4.04 miles in 34 minutes | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.70 miles in 37:10 (7:54/mile) | |
| | 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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Vickory - 6 miles in 46:23 (7:44/mile)
Concluding an easy week. Next week I start a real challenge. My abdomen was a little sore and bothersome still. I also did 5xLM before the run
Splits: 3:48 - 7:51 (4:03) - 11:44 (3:52) - 15:37 (3:53) - 19:32 (3:56) - 23:25 (3:53) - 31:05 (7:41) - 34:56 (3:50) - 38:44 (3:48) - 42:31 (3:47) - 46:23 (3:52) | |
| | 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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SEJ-5 mile loop - 5 miles in 38:55
Felt better today on the run, and good afterwards, too. The weather is improving. It is warming up and drying out this week.
Splits: 7:48 - 15:31 (7:43) - 23:26 (7:56) - 31:11 (7:45) - 38:55 (7:43) | |
| | 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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WTC-CH Trails - 5 miles in 39:46
I ran a slower course and took it pretty easy. My abdomen was a little sorer beforehand and afterwards than I wanted it to be, but was ok during the run, and ok in the afternoon, too.
Splits: 8:00 - 12:02 (4:02) - 16:00 (3:58) - 19:55 (3:55) - 31:57 (12:02) - 39:46 (7:49) | |
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| | 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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Military Road route - 7 miles in 55:11
3 days in a row for the first time in a long time. My abdomen felt pretty decent most of the time on the run. However, I was pretty tired the last couple miles. I suppose that is due to it being the 3rd day in a row, plus starting with 5xLM.
Splits: 3:57 - 11:38 (7:41) - 15:29 (3:51) - 19:28 (3:59) - 23:26 (3:58) - 27:14 (3:48) - 31:14 (3:59) - 35:17 (4:03) - 39:02 (3:45) - 43:06 (4:04) - 47:04 (3:58) - 51:09 (4:05) - 55:11 (4:02) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical trainier - 4.06 miles in 34 minutes | |
| | 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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WW route - 6 miles in 47:52
The pace felt easy and the distance was not a problem. My abdomen was sorer than I wanted, but tolerable.
Splits: 8:03 - 16:01 (7:58) - 23:56 (7:55) - 31:46 (7:50) - 39:45 (7:59) - 47:52 (8:06) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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Vickory route - 12 miles in 1:33:11
Had some abdominal problems off and on throughout, but much better than my last few long runs, despite the increase by 2 miles. Actually, overall I felt pretty good. I ran the first half at an easy pace, 8/mile was the goal. Then on the way back I just wanted to pick up the pace to a comfortably moderate pace, nothing pushing, just quicker. But the last 2 miles I wanted to pick it up to something more like marathon pace or faster. Of course, that was also the 2 mile increase where I did that, so it was doubly challenging.
Splits:
1st Half (6 miles) 8:07 - 7:55 - 8:02 - 8:03 - 8:04 - 7:59
4:01 - 8:07 (4:07) - 12:05 (3:58) - 16:02 (3:57) - 20:02 (4:00) - 24:04 (4:02) - 28:12 (4:08) - 32:07 (3:55) - 36:09 (4:03) - 40:11 (4:02) - 44:08 (3:57) - 48:10 (4:02)
2nd Half (6 miles) 7:25 - 7:51 - 7:36 - 7:37 - 7:17 - 7:16
51:53 (3:43) - 55:35 (3:42) - 1:03:25 (7:51) - 1:07:10 (3:45) - 1:11:01 (3:51) - 1:18:38 (7:37) - 1:22:18 (3:40) - 1:25:55 (3:37) - 1:29:34 (3:39) - 1:33:11 (3:37)
I did LM afterwards, which was a bad idea. My upper hams were very sore the rest of the day, almost like I had pulled them. And still a little sore on Monday. | |
| | 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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SEJ-5 mile loop - 5 miles in 38:50
Felt pretty good. Tried to keep the pace easy throughout.
Splits: 7:51 - 15:30 (7:39) - 23:19 (7:49) - 38:50 (15:30) | |
| | 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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Military Road route - 7 miles in 53:56
Had a good run. My abdomen was only occassionaly uncomfortable. I ran the first half and an easy comfortable pace, but then decided to pick it up on the return, just a little. I wanted to try to take about 10-20 seconds/mile off since I had been running 7:50-8, and really want to be running 7:40 or so.
Splits: 27:29 - 26:27
3:50 - 7:48 (3:59) - 11:41 (3:53) - 15:37 (3:56) - 19:40 (4:03) - 23:38 (3:57) - 27:29 (3:51)
31:16 (3:48) - 35:09 (3:53) - 38:46 (3:37) - 42:37 (3:51) - 46:21 (3:44) - 50:11 (3:50) - 53:56 (3:46) | |
| | 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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WTC-CH trails - 5 miles in 40:24
Feeling more sore today in my abdominal area. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical Trainer - 4.04 miles in 34 min
I feel a lot better in abdominal region that I did yesterday, before, during and after the workout. Much more encouraging. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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Vickory route - 12 miles in 13:32:23
Felt pretty good today, just minor soreness in my abdomen at times, but mostly ok. Good posture helps. I ran the same type of effort as last week, first half easy, next 4 easy-moderate, and the last two closer to tempo pace. The last two were not as hard as last week, though.
Splits:
4:03 - 8:16 (4:13) - 12:15 (4:00) - 16:14 (3:59) - 20:12 (3:58) - 24:12 (3:59) - 28:11 (4:00) - 32:05 (3:53) - 36:05 (4:00) - 40:03 (3:58) - 44:00 (3:57) - 47:59 (3:59)
51:37 (3:38) - 55:19 (3:42) - 59:10 (3:50) - 1:02:56 (3:46) - 1:06:39 (3:43) - 1:10:29 (3:50) - 1:14:17 (3:49) - 1:18:04 (3:47) - 1:21:38 (3:35) - 1:25:15 (3:37) - 1:28:48 (3:33) - 1:32:23 (3:35) | |
| | 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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Vickory route - 6 miles in 46:46
Still feeling pretty good in the abdomen, just minor discomfort. Also, not really feeling tired much from yesterday's 12 miler. Started with 5xLM
Splits: 3:55 - 8:01 (4:06) - 11:54 (3:54) - 15:52 (3:58) - 19:47 (3:55) - 23:41 (3:54) - 27:33 (3:52) - 31:26 (3:53) - 35:19 (3:53) - 39:08 (3:48) - 42:54 (3:46) - 46:46 (3:52) | |
| | 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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SEJ 5 mile loop - 5 miles in 37:05
I felt really good today. Only minor discomfort in my abdomen. I didn't feel like I was running fast, just a little quicker than normal. I was not out of breath at all, except at the top of hills.
Splits: 7:31 - 22:24 (14:52) - 37:05 (14:41) | |
| | 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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Allison Loop - 7 miles in 52:31
I felt pretty good today, though my legs were getting tired the 2nd half. The pace didn't feel fast, but I'm not used to it yet, so it is probably a little more tiring that it will be later.Abdomen felt pretty good the whole way. I'm definitely not holding back because of it anymore. I think that is the fastest I've ever run that first mile up Golden Given hill before.
Splits: 7:43 - 15:12 (7:29) - 22:47 (7:35) - 37:43 (14:55) - 45:09 (7:26) - 52:31 (7:22) | |
| | 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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WTC-CH trails - 5 miles in 37:47
Probably one of my fastest runs on this course. It felt pretty good. I included 4 strides in the last mile, each about 20 seconds long.
Splits:7:33 - 19:12 (11:39) - 22:51 (3:39) - 30:42 (7:51) - 37:47 (7:05) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical Trainer - 4.07 miles in 34 min | |
| | 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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Military Road route - 6 miles in 45:23
I was a little tireder, more sluggish, today, which was especially noticable after the 2 mile mark. I didn't feel like I was running fast, but my legs were tireder. The pace was not as fast as earlier in the week, but faster than I ought to have run. My abdomen, on the other hand, felt good.
Splits: 3:51 - 7:46 (3:55) - 11:28 (3:42) - 15:09 (3:41) - 19:00 (3:51) - 22:47 (3:47) - 26:32 (3:45) - 30:04 (3:32) - 33:55 (3:51) - 37:42 (3:47) - 41:35 (3:53) - 45:23 (3:48) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.70 | 4.00 | 0.00 | 0.00 | 128.70 |
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