| 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 | | 124.72 | 3.00 | 0.00 | 0.00 | 127.72 |
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| Brooks Adrenaline 13 Miles: 99.22 | Brooks Adrenaline 12 Miles: 28.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles around North Lake in 32:45 (7:59/mile)
Splits: 7:59 - 7:58 - 7:53 - 8:06
I think I found my next marathon. Oct 19th, Fort Steilacoom Marathon. RT, check it out. The whole race is inside the park, multiple loops. You can also do a 50K. I'll wait to register until the date gets closer. I may do the marathon, or if training is going well do the 50K. The goal will just be to finish in a moderate pace, no racing. Just trying to get back on the horse so I can get prepared for a more serious 2015 of running.
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| Brooks Adrenaline 13 Miles: 4.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles to the Interurban trail and back in 1:19:09 (7:55/mile)
This was my longest run in a few months. It felt pretty good. Didn't really feel too long by the end. Maybe a marathon in 4 months is doable after all. Other than the two uphill miles after the turn around, the rest of the miles were all under 8.
Splits: 7:47 - 7:56 - 7:56 - 7:48 - 7:39 - 8:25 - 8:08 - 7:48 - 7:48 - 7:54
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| Brooks Adrenaline 13 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles through Pleasant Valley in 31:34 (7:54/mile)
7:58 - 7:52 - 7:58 - 7:46
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on Vickory in 45:24 (7:34/mile)
This was basically a 2 mile warmup, 3 miles at a slightly faster pace and then 1 mile cool down, but run continuously. Just trying to test the waters and start acclimating the legs and lungs to paces that are faster than my usual runs. It felt pretty easy, like marathon pace, but no way I could run half a marathon at that pace right now.
Splits: 8:05 - 7:49 - 7:22 - 7:23 - 7:09 - 7:38
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| Brooks Adrenaline 13 Miles: 6.00 |
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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 |
| 5 miles around North Lake in 39:12 (7:50/mile)
Splits: 7:54 - 7:47 - 7:55 - 7:50 - 7:46
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| Brooks Adrenaline 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on Vickory in 52:08 (8:01/mile)
I planned to go 10, but was feeling too tired and sluggish so turned around early.
Splits: 8:14 - 7:54 - 8:02 - 3:58 - 7:58 - 16:03 (left my Garmin at work)
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| Brooks Adrenaline 12 Miles: 6.50 |
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| | 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 1:23:23 (8:20/mile)
Slow pace, but made the distance. Still feeling tired and sluggish and every split was like 20-30 seconds off what it should have been.
Splits: 8:01 - 8:17 - 8:21 - 8:08 - 8:23 - 8:20 - 8:21 - 8:37 - 8:22 - 8:32
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| Brooks Adrenaline 13 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
| 4.02 miles through Pleasant Valley in 32:36 (8:07/mile)
Splits: 8:15 - 8:02 - 8:10 - 7:59
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| Brooks Adrenaline 13 Miles: 4.02 |
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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 towards InterUrban trail in 1:02:36 (7:50/mile)
Nice day for a run. Cool and cloudy. I got sprinkled on the first few miles, then the sun came out towards the end. Felt good, relaxing.
Splits: 7:45 - 7:57 - 8:05 - 8:02 - 7:59 - 7:46 - 7:31 - 7:31
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles on DeVry Loop in 40:18 (7:54/mile)
I was hoping I wouldn't be too tired today since I ran only 8 instead of 10 yesterday. Actually felt pretty decent. Weather continues to be cool, but no rain.
Splits: 7:48 - 7:58 - 7:46 - 8:00 - 7:57
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| Brooks Adrenaline 13 Miles: 5.10 |
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| | Comments(3) |
| | 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 Vickory in 45:40 (7:37/mile)
Feeling a little sluggish after a few hours of physical labor in the morning.
Splits: 8:08 - 7:56 - 7:26 - 7:28 - 7:26 - 7:17
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| Brooks Adrenaline 12 Miles: 6.00 |
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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 |
| 5 miles through Pleasant Valley in 39:12 (7:51/mile)
It was tough getting going today, but after 3 miles of forcing it I finally loosened up a bit.
Splits: 8:05 - 7:59 - 7:56 - 7:43 - 7:30
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| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on Vickory in 1:26:01 (7:49/mile)
Felt really good today. Pretty energetic compared to the last few days. I was planning to run 9 or 10, but overshot the 5 mile turn around point, so decided to "go to 11".
65-70 degrees, sunny and light breeze. Pace was very comfortable. This is the longest run this year, but just by a mile. Didn't feel too long. Not sure why my last 4 miles ended up being the fastest overall.
Splits: 8:04 - 7:45 - 7:53 - 7:55 - 7:50 - 7:48 - 7:51 - 7:42 - 7:46 - 7:50 - 7:36
My main goal this week was to increase to 30 miles by adding in the 5th day of running that I keep meaning to do, but miss due to business. Looks like I added in an extra 5 miles elsewhere in the week, too. Running fitness is coming back. Now I've got to get the weight room going again.
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| Brooks Adrenaline 12 Miles: 11.00 |
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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 |
| 5 miles around North Lake and beyond in 39:25 (7:53/mile)
Had to force myself to get going during the first mile, but after that everything flowed pretty smoothly.
Splits: 7:57 - 7:52 - 7:54 - 7:38 - 8:04
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| Brooks Adrenaline 13 Miles: 5.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on Military Road in 1:02:50 (7:51/mile)
Not sure why, but pacing was all over the place. I seemed to get tired and slow down the last couple miles, too.
Splits: 7:54 - 7:16 - 8:01 - 7:41 - 7:52 - 7:43 - 8:18 - 8:05
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | 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 around DeVry loop in 48:09 (8:01/mile)
Just a little sluggish today.
Splits: 7:57 - 8:01 - 7:55 - 8:05 - 8:07 - 8:04
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| Brooks Adrenaline 13 Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on Vickory in 1:35:06 (7:55/mile)
Planned to go 10, but felt pretty good at the 5 mile mark, so added another mile out. The uphill after mile 7 slowed me down. I'm obviously in pretty poor hill shape.
Splits: 8:09 - 7:54 - 7:58 - 7:55 - 7:48 - 8:04 - 7:58 - 8:12 - 7:52 - 7:55 - 7:42 - 7:37
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| Brooks Adrenaline 13 Miles: 12.00 |
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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 |
| 4 miles in 31:16 (7:49/mile)
Felt surprisingly good today, not at all stiff or sore after the long run 2 days ago.
Splits: 7:47 - 7:43 - 7:53 - 7:52
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| Brooks Adrenaline 13 Miles: 4.00 |
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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 |
| 8 miles on Vickory in 1:02:21 (7:48/mile)
Felt good and easy, except I still get tired after about 6 miles. It was warmish, 70-75 degrees, but with a cool breeze that made the shade downright refreshing. 70 wouldn't be very warm except we've been locked in low 60s the last couple weeks.
Splits: 8:06 - 7:52 - 7:47 - 7:46 - 7:38 - 7;44 - 7;45 - 7:43
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.72 | 3.00 | 0.00 | 0.00 | 127.72 |
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| Brooks Adrenaline 13 Miles: 99.22 | Brooks Adrenaline 12 Miles: 28.50 |
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