| 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 | | 111.13 | 4.00 | 0.00 | 0.00 | 115.13 |
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| Red Brooks Adrenaline 11 Miles: 115.13 |
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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 on Military in 58:38 (7:20/mile)
Forgot my Garmin again today, but at least I had running clothes this time, unlike last Monday. I did a progression run today. Unfortunately, I kept forgetting to log the mile splits as I went by each one. I missed my Garmin! Still, gives some idea of the progress of pace. It was a mild progression. Top speed was still slower than marathon pace.
Splits: 2 - 15:37 (warmup) 4 - 14:50 (probably about 7:33 - 7:17) 5 - 7:00 7 - 14:04 (probably about 6:55 - 7:09) 8 - 7:07
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| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on the trails in 41:28 (8:18/mile) |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
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10.02 miles in 1:15:06 (7:30/mile)
Nice day. Our summer finally began yesterday with a low 70s day. Today got up to around 80, but was probably around 70 when I ran. Warm, but not too hot.
Splits: 7:44 - 7:34 - 7:31 - 7:19 - 7:27 - 7:26 - 7:27 - 7:15 - 7:34 - 7:36 |
| Red Brooks Adrenaline 11 Miles: 10.02 |
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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 |
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5 miles in 38:51 (7:46/mile)
Warm day for us Northwesterners. Mid-70s, though the high got to mid 80s for the day.
Splits: 8:11 - 7:53 - 7:40 - 7:32.5 - 7:35 |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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8 mile Progression run in 57:42 (7:13/mile)
For once I had my Garmin! Although the high today was 85, it started out cloudy and cool. At noon it was still mostly overcast, and by the end of the run the sun was just starting to gain the upperhand.
Splits:
1 - 7:58
2 - 7:45
3 - 7:25 (uphill)
4 - 7:02 (down)
5 - 7:03 (up)
6 - 6:43 (down)
7 - 6:57 (up)
8 - 6:49 (up)
Oy, my weight is getting out of control. I wonder what's causing that? |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.51 | 0.00 | 0.00 | 0.00 | 5.51 |
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5.51 miles on BPA in 43:02 (7:49/mile)
Easy pace, knee felt ok.
Splits: 7:58 - 7:55 - 7:40 - 7:45 - 7:41 |
| Red Brooks Adrenaline 11 Miles: 5.51 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles on Military in 1:16:37 (7:40/mile)
Feeling a bit tired in the legs, still. It was pretty warm today, mid 70s when I ran. I had a little bit of pain in the knee in the 2nd mile, which caused me to run more cautiously after that.
Splits: 7:38 - 7:25 - 7:49 - 7:29 - 7:27 - 8:05 - 7:40 - 7:42 - 7:42 - 7:39
Also did some strength training afterwards. |
| Red Brooks Adrenaline 11 Miles: 10.00 |
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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 |
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Easy 4 and change on the trails in 32:52.
I make it a point to not know exactly how long these trail runs are. The point is to take it easy and run on soft surfaces. Not knowing the length takes the pressure off and I am not tempted to push at all.
Weight is starting to go down. I've dropped two pounds since Monday. |
| Red Brooks Adrenaline 11 Miles: 4.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 in 48:48 (7:52/mile)
Ran out to Spanaway Park, then to my parents house. Then spent half an hour helping them load a huge console TV into the truck, drive over to Goodwill and then unload it. Then ran home from their house.
Splits: 7:59 - 7:41 - 7:55 - 8:04 - 3:56 = 35:35
7:41 - 5:32 (.7) = 13:13
How odd that both parts of the runs had the same number of seconds as minutes.
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| Red Brooks Adrenaline 11 Miles: 6.20 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 58:09
My knee is bothering me more than last week. Even after two days off. Grrrr. I was also a bit more tired and the pace was a little slower. Grrrr.
Splits: 7:38 - 7:32 - 7:36 - 7:18 - 7:15 - 7:00 - 6:57 - 6:53
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| Red Brooks Adrenaline 11 Miles: 8.00 |
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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 |
| Easy 5 on the trails in 40:39
Wore the knee sleeve today. It helps. The knee was still a little sore and tight though.
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| Red Brooks Adrenaline 11 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 in 1:20:20 (7:18/mile)
I didn't mean to run so quickly. I just felt like going. I took yesterday off to help the knee. It seems to have made a difference. I'll keep doing that. Found a trail that I saw on my drive home the other day. It takes most of the run to get to it, and I don't know how long it is, but it looks like it will give me a nice 12 mile course now, isntead of 10 miles, if I want it. Looks like only the uphill miles were slower than 7:20 pace today.
Splits: 7:22 - 7:17 - 7:26 - 7:12 - 7:07 - 7:05 - 7:42 - 7:15 - 7:13 - 7:16 - 7:25
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| Red Brooks Adrenaline 11 Miles: 11.00 |
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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 |
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8 miles on Military in 1:01:35 (7:42/mile)
Took it easier today. For some reason the quads are sore. Maybe taking too many days off.
Splits: 7:57 - 7:43 - 7:51 - 7:42 - 7:39 - 7:27 - 7:34.5 - 7:42 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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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 |
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Easy 4 on the trails in 40:40.
My running is about to get even more boring. I think I'm just going to run 3-4 days a week, easy runs of around 5 miles, until my knee gets a lot better. This has dragged on long enough. |
| Red Brooks Adrenaline 11 Miles: 4.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the trails in 33:05 (8:16/mile) |
| Red Brooks Adrenaline 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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Easy 4.3 miles in 34:23 (8:00/mile)
8:17 - 8:00 - 7:55 - 7:52 |
| Red Brooks Adrenaline 11 Miles: 4.30 |
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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 |
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5 miles on BPA in 38:17 (7:43/mile)
Splits: 7:45 - 7:43 - 7:39 - 7:33 - 7:38 |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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4.1 miles on the trails in 31:40 (7:44/mile)
7:50 - 7:38 - 7:42 - 7:44 |
| Red Brooks Adrenaline 11 Miles: 4.10 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 111.13 | 4.00 | 0.00 | 0.00 | 115.13 |
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| Red Brooks Adrenaline 11 Miles: 115.13 |
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