| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.23 | 11.00 | 4.00 | 0.00 | 146.23 |
|
| Brooks Adrenaline 12 Miles: 138.23 | Red Brooks Adrenaline 11 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
RHR: 52
10 miles on Vickory in 1:18:04 (7:48/mile)
Felt really good today. It was around 60 degrees. I wished I had worn a short-sleeve shirt today. The knee has been doing pretty well since that one really bad day a couple weeks ago. I feel like I am returning to my old self.
Splits: 8:02 - 7:51 - 7:51 - 7:46 - 7:45 - 7:58 - 7:44 - 7:48 - 7:42 - 7:38 |
| Brooks Adrenaline 12 Miles: 10.00 |
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
rhr 54
Easy 4 on the trails in 34:13 (distance approximate)
Feeling a little tired, but otherwise good. |
| Brooks Adrenaline 12 Miles: 4.00 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
|
rhr 52
2 mile warmup in 16:01
4 mile light tempo run in 27:44 (6:56/mile)
My Garmin was out of juice and I couldn't find my recharger, so I had to go with my regular watch. As a result, I probably ran a little faster than I would otherwise have done, since I couldn't really check my pace except at the mile marks. Still felt good, not too hard. Harder than a marathon pace effort for sure, but not a very hard tempo pace.
Splits: 7:02.6 - 7:01.8 - 6:49.8 - 6:49.7
2 mile cool down in 16:01 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| 6.02 miles on Vickory in 47:02 (7:49/mile) |
| Brooks Adrenaline 12 Miles: 6.02 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
15 miles on Vickory in 1:59:44 (7:59/mile)
Shorter long run. The first half went fine. Then the rain came, along with the wind. Just as I started up one of the main hills of the course. The rest of the run I ran from storm to storm. Yuck!
Splits: 8:06 - 7:51 - 7:47 - 7:52 - 7:45 - 7:42 - 7:30 - 7:55 - 8:23 - 8:03 - 8:15 - 8:05 - 8:08 - 8:22 - 8:00 |
| Brooks Adrenaline 12 Miles: 15.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 1:19:49 (7:59/mile) |
| Brooks Adrenaline 12 Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
2 mile warmup, 4 miles faster, 2 mile cool down in 1:00:15 (7:32/mile)
On the first faster mile, which includes uphill, I forgot to run faster. This was not meant to be a tempo run. Just trying to break out of my rut.
Splits:
Warmup 7:49 - 7:39
4 miler: 7:47 - 7:14 - 7:19 - 7:12
Cooldown 7:52 - 7:23 |
| Brooks Adrenaline 12 Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
|
23 miles in 3:05:09 (8:03/mile)
Woah this run was hard. Well, the last 2 miles was hard. I did my usual thing of just trying to keep around 8/mile through 16 or so, then focus on each mile being faster than 8. I made it to mile 21 1/4. Then I hit the wall. I could feel it. Everything in my legs just drained out and within about 100 meters I was running way slower. Check out those last two splits, even with some downhill!
Splits: 8:08 - 7:56 - 7:48 - 7:51 - 7:40 - 7:52 - 7:39 - 7:53 - 8:01 - 8:27 - 7:51 - 8:00 - 7:57 - 7:53 - 7:54 - 7:57 - 8:21 (uphill) - 7:45 - 7:59 - 7:55 - 7:58 - 8:47 - 9:36 |
| Brooks Adrenaline 12 Miles: 23.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 on the trails in 33:22 |
| Brooks Adrenaline 12 Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles with a marathon-pace/tempo effort. In 1:15:39
The goal was to run 2 mile warmup, 6 miles at a light tempo, 2 mile cool down. However, the 5th mile is a fairly long, steep hill, and by the time I got to the top I was slower than 8, so I jogged the rest of that mile and called the run two long intervals - 4 miles and 2. I think that was a good adjustment, and it went well.
Splits:
Warmup: 7:46 - 7:51
Workout:
4 miles : 7:28 - 7:16 - 7:04 - 7:12
Recovery: 8:22
2 miles: 6:58 - 7:06
Cool down: 8:36 |
| Brooks Adrenaline 12 Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 through Pleasant Valley in 33:11 |
| Brooks Adrenaline 12 Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 miles on Military in 54:56 (7:51/mile)
All splits under 8!
7:53 - 7:39 - 7:56 - 7:51 - 7:46 - 7:59 - 7:52 |
| Brooks Adrenaline 12 Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
|
5.06 miles on Vickory in 40:27 (8:00/mile)
I had a plan to run 14 miles today with some faster pacing over the second half. However, after 3 days off I wasn't feeling it. Also my knee was bugging me. So, I cut it short and moved the longer run til tomorrow.
Splits: 8:11 - 7:58 - 7:52 - 7:59 - 7:57 |
| Brooks Adrenaline 12 Miles: 5.06 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 11.00 | 0.00 | 0.00 | 12.00 |
|
12 miles on Military Road to Interurban trail and back in 1:30:01 (7:30/mile)
Makeup for yesterday. The plan was to run the first 2 miles easy, then speed up to around 7:30 pace for 8-10 miles. My thinking here was, if I could run that pace easily for 10 miles I might be able to handle 7:40 in the marathon.
Felt good right off the start and just kept going. However, the uphills in the second half costed me and I ran out of gas in the 11th mile. Better to take a cool down mile anyways.
I'm pretty sure I could handle a 7:30 pace through 21-22 miles of the marathon. However, I don't want to race it and don't really want to hurt that much. 7:40 pace definitely seems reasonable for an easy-moderate effort.
Splits: 7:31 - 7:19 - 7:32 - 7:17 - 7:15 - 7:09 - 7:35 - 7:28 - 7:22 - 7:17 - 7:28 - 8:52 |
| Brooks Adrenaline 12 Miles: 12.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 miles on Military in 46:26 (7:44/mile)
Feeling good today
Splits: 7:36 - 7:38 - 7:57 - 7:34 - 8:00 - 7:43 |
| Brooks Adrenaline 12 Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles through pleasant valley. I didn't take a watch so don't know what the pace was |
| Brooks Adrenaline 12 Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 miles on Military in 46:53 (7:49/mile)
Seem to be running under 7:50 more consistently. Weight is down about 8 pounds from 3 months ago, too - from 185 to 177.5.
Not sure what happened those last 2 miles, but I ran out of gas. Was actually unusually tired all day.
Splits: 7:41 - 7:38 - 7:55 - 7:33 - 8:04 - 8:02 |
| Brooks Adrenaline 12 Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| Easy 4.15 on the trails in 34:49 (8:23/mile) |
| Brooks Adrenaline 12 Miles: 4.15 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.23 | 11.00 | 4.00 | 0.00 | 146.23 |
|
| Brooks Adrenaline 12 Miles: 138.23 | Red Brooks Adrenaline 11 Miles: 8.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|