| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
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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 | | 175.25 | 10.00 | 0.00 | 0.00 | 185.25 |
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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 in 1:31:24 - Vickory route
I was more tired for this run, due to running faster all week I think. Still, I was able to get in a good time overall. The worst of it was severe hypo glycemia the first 3-4 miles. I had to pull off for a few minutes just before the 3 mile mark because I felt so wobbly. The splits between 2-3 miles were most affected by it. During the last couple miles I again felt hungry and a little weak. Same pattern as before - 1st 6 easy, next 4 a little faster, and the last 2 pretty good effort
Splits:
4:03 - 8:00 (3:57) - 11:51 (3:50) - 15:48 (3:57) - 19:51 (4:04) - 24:03 (4:11) - 27:58 (3:55) - 31:42 (3:45) - 35:42 (3:59) - 39:38 (3:56) - 43:36 (3:58) - 47:38 (4:02)
51:17 (3:39) - 54:56 (3:38) - 58:42 (3:47) - 1:02:24 (3:43) - 1:06:04 (3:40) - 1:09:47 (3:43) - 1:13:30 (3:43) - 1:17:17 (3:47) - 1:20:48 (3:30.5) - 1:24:22 (3:34) - 1:27:55 (3:33) - 1:31:24 (3:29.5) | |
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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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Allison Loop - 7 miles in 55:05
I felt pretty good for the most part, though I finished feeling more tired than expected. It was a little chilly, and pretty windy, with gusts in the upper 30s mph.
Splits: 8:06 - 23:40 (15:34) - 31:23 (7:43) - 39:11 (7:48) - 55:05 (15:55) | |
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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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Military Road route - 9 miles in 1:11:45
Overall the run went very well. Abdomen discomfort very minor. I took the pace extra slow because of the increased milage this week. By the end I didn't feel too tired. Tomorrow is the real test, though, running for the 3rd day in a row with this increase in milage.
Splits: 3:52 - 7:49 (3:58) - 11:41 (3:52) - 15:37 (3:55) - 19:42 (4:05) - 23:45 (4:03) - 27:41 (3:56) - 35:35 (7:54) - 39:41 (4:06) - 47:39 (3:58) - 47:40 (4:01) - 51:45 (4:06) - 55:31 (3:46) - 59:42 (4:11) - 1:03:45 (4:03) - 1:07:54 (4:09) - 1:11:45 (3:51) | |
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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 55:24
Very tired today from yesterday, as expected.
Splits: 3:56 - 11:52 (7:55) - 15:49 (3:57) - 19:56 (4:07) - 23:52 (3:57) - 27:41 (3:48) - 31:34 (3:53) - 35:33 (3:59) - 39:16 (3:43) - 43:26 (4:10) - 47:27 (4:02) - 51:36 (4:09) - 55:24 (3:48) | |
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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 |
| 4 mile son the elliptical trainer in 34:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| Good long run. I felt tireder than I wanted to at the 7 mile mark, but was able to finish strongly, and felt mostly good over the last 5. I picked up the pace to marathon pace pretty easily, trying to truly run mp, and not harder. The pace felt comfortable, other than the increased distance.
Splits: 8:07 - 16:01 (7:55) - 24:02 (8:01) - 31:57 (7:55) - 39:51 (7:53) - 47:48 (7:57) - 55:35 (7:47) - 1:03:27 (7:53) - 1:11:15 (7:48) - 1:18:58 (7:43) - 1:26:39 (7:41) - 1:34:08 (7:29) - 1:41:50 (7:41) - 1:56:16 (14:26) | |
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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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Allison Loop - 7 miles in 56:02
Pretty tired today, especially after the 4th mile.
Splits: 8:17 - 16:12 (7:55) - 24:01 (7:49) - 31:55 (7:53) - 40:02 (8:08) - 56:02 (16:00) | |
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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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Vickory route - 7 miles in 56:47
I didn't feel tired, but my pace was so slow, especially on the first half. My legs are just a little sore, too, in the quads. Abdomen still a little sore. It has been worse this last week than in the previous two weeks.
Splits: 8:18 - 12:23 (4:05) - 16:30 (4:07) - 20:37 (4:07) - 24:45 (4:08) - 28:54 (4:09) - 32:42 (3:48) - 36:39 (3:58) - 40:43 (4:04) - 44:41 (3:58) - 48:42 (4:00) - 52:44 (4:03) - 56:47 (4:02) | |
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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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Military Road route - 9 miles in 1:11:27
Felt good the first few miles, but by mile 6 I was pretty tired and got slower and slower. Abdomen a bit better than the last few days.
Splits: 3:48 - 11:33 (7:44) - 15:25 (3:52) - 19:30 (4:05) - 23:26 (3:56) - 27:18 (3:52) - 31:11 (3:53) - 35:03 (3:52) - 39:06 (4:03) - 43:04 (3:57) - 47:03 (4:00) - 51:09 (4:06) - 55:00 (3:51) - 59:11 (4:11) - 1:03:13 (4:03) - 1:11:27 (8:14) | |
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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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Allison Loop - 7 miles in 55:52
Continuing the trend of feeling good for 3-4 miles and then really tired. Hopefully I will feel a lot better tomorrow for the long run.
Splits: 7:59 - 15:53 (7:54) - 23:47 (7:55) - 31:47 (8:00) - 39:57 (8:10) - 47:57 (8:00) - 55:52 (7:55) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical trainer - 4.14 miles in 34:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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10 miles of Vickory route, and 5 mile SEJ loop for 15 in 1:56:35
Feeling tired, a little sore in my quads, but overall pretty good. I picked up on the last 2 miles again, to about mp effort, but made sure the pace felt fairly easy-mod.
Splits: 16:17 - 24:14 (7:57) - 32:11 (7:57) - 40:01 (7:51) - 51:44 (11:43) - 55:43 (3:58) - 1:03:34 (7:51) - 1:11:12 (7:38) - 1:19:00 (7:48) - 1:26:48 (7:48) - 1:34:26 (7:38) - 1:42:08 (7:42) - 1:49:21 (7:13) - 1:56:35 (7:14) | |
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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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Allison Loop - 7 miles in 56:15
Pretty tired from yesterday, and my abdomen was sorer than usual.
Splits: 8:12 - 16:22 (8:10) - 24:28 (8:06) - 32:24 (7:55) - 40:26 (8:02) - 48:25 (7:59) - 56:15 (7:51) | |
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| | 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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I'm taking an easy week this week for two reasons. 1) The last two weeks were a much harder step up than expected and I'm wiped out. 2) We are on vacation at Disneyland for the week and I want to have energy for all the walking and standing in line.
3.5 miles in 28:08 around Anaheim, near the Gardenwalk and Disneyland | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran a loop course around Ball to Euclid to Katella to Harbor, plus a little extra. 5.25 miles in 40:31. Felt good and easy. | |
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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 |
| Similar route to yesterday, but I ran up to Nutwood instead of Euclid, and had to add another chunk on at the end to get to 7 miles, run in 54:29. | |
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| | 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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Back from Disneyland, but in Vancouver, WA now. I ran on the Burnt Bridge River trail. This is a beautiful, wonderful, paved greenway that is 8 miles long and marked every 1/4 mile. Not all the markings are accurate, though. For example, the 4 1/2 mile mark is clearly 4 5/8, or about 1 minute off for me running just under 8/mile pace.
12 miles in 1:33:10
Ran easy the first 6 miles (8:00/mile), then quicker the next 3 (7:30), then more like mp the next 2, and easy again the last mile or so.
Splits over the 2 mp miles were: 3:34 - 3:29 - 3:34 - 3:28.5 = 7:03 - 7:02.5 = 14:05.5 | |
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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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Another week of vacation, this time heading to Bend, OR for a couple days, then back to Vancouver, WA for a couple days.
SEJ-9 mile loop in 1:09:27
Felt pretty good, but the run was still a little tiring the last couple miles.
Splits: 3:54 - 7:56 (4:02) - 11:45 (3:49) - 19:24 (7:39) - 27:13 (7:50) - 31:03 (3:50) - 38:53 (7:50) - 46:26 (7:33) - 1:01:55 (15:29) - 1:09:27 (7:32) | |
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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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Vickory route - 6 miles in 47:15
Felt tired. Early, too.
Splits: 3:57 - 8:08 (4:11) - 12:05 (3:57) - 16:03 (3:58) - 20:00 (3:57) - 24:00 (4:00) - 27:57 (3:57) - 31:53 (3:55) - 35:45 (3:52) - 39:34 (3:49) - 43:24 (3:51) - 47:15 (3:51) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1:02:47. Distance was an estimate. I ran out 32 minutes and back 30:47. I felt pretty good the whole way, good energy. Elevation about 3000' - 3100' | |
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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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7 miles in 54:59 - distance approximate. Same route as yesterday, just turned around 4 minutes earlier.
Felt more tired and sluggish today than yesterday. Also, it took 15 more seconds to get out to the hwy (approx. 1 mile) than yesterday. 7:53 vs. 8:08 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 4.00 | 0.00 | 0.00 | 15.50 |
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Burnt Bridge River Trail - 15.5 miles in 1:57:58.
The run felt good and easy, even my abdomen was not a problem. I did have troubles with the course, though, and got lost several times. The 2 mile mark was the last one I saw, and after that I just ended up running about 1 1/2 miles beyond it and back.
Splits: 8:11 - 12:02 (3:52) - 19:54 (7:51) - 27:50 (7:56) - 31:41 (3:51) - 38:54 (7:13) - 53:58 (15:04) - 1:17:17 (23:19) - 1:20:55 (3:39) - 1:27:58 (7:03) - 1:31:35 (3:38) - 1:38:48 (7:13) - 1:42:24 (3:36) - 1:45:49 (3:25.5) - 1:49:23 (3:34) - 1:57:58 (8:34.5) | |
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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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6 mile recovery day on Vickory route
I took it easy today, still tired from Saturday I guess. After the half way point, I slowed down even more. Abdomen a little sore, nothing else hurt. Just slow and tired.
Splits: 4:05 - 8:20 (4:14) - 12:20 (4:00) - 16:20 (4:00) - 20:24 (4:04) - 24:29 (4:05) - 32:42 (8:13) - 40:54 (8:12) - 45:03 (4:09) - 49:32 (4:29) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 175.25 | 10.00 | 0.00 | 0.00 | 185.25 |
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