| 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 | | 103.65 | 6.00 | 0.00 | 0.00 | 109.65 |
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| Brooks Adrenaline 13 Miles: 109.65 |
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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 miles through Pleasant Valley in 32:18 (8:04/mile)
Easy run, felt good. After 3 days off running is always a bit harder. A short run today should make tomorrow feel good and normal.
Splits: 8:08 - 8:04 - 8:03 - 8:03
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| Brooks Adrenaline 13 Miles: 4.00 |
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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 |
| 7 miles on DeVry loop with lake extension in 55:33 (7:56/mile)
Cool, cloudy, felt good.
Splits: 7:38 - 8 - 7:52 - 8:02 - 8:19 - 7:57 - 7:44
Upper and lower body weights
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| Brooks Adrenaline 13 Miles: 7.00 |
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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 around North Lake in 31:45 (7:56/mile)
Sunny, but still fairly cool.
Splits: 7:54 - 7:58 - 7:57 - 7:57
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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 1:03:18 (7:55/mile)
Hot day today, upper 80s, though it was probably only upper 70s when I ran. My main goals this week are to increase the # of days per week, and to shorten my longer runs to 7-8 miles until I adapt. I like these boringly paced runs.
Splits: 7:56 - 7:58 - 7:55 - 7:55 - 7:55 - 7:56 - 8:00 - 7:42
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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 | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| 4.15 miles to Sprinker and back in 32:26 (7:49/mile)
I had to water my parent's vegetable garden while they were out of town so I ran over, watered for about 1/2 hour and ran back. It was mid-80s but felt good. There was a breeze and enough shade to make it tolerable.
Splits: 7:55 - 7:57 - 7:48 - 7:37
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| Brooks Adrenaline 13 Miles: 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 7.15 miles out towards Interurban trail and back in 56:49 (7:57/mile)
Left achilles is sore again. Just trying to take it easy to get through that. I was only going to go 6, but felt good enough and the pace was easy enough to add on the extra mile.
Splits: 7:39 - 7:53 - 8:05 - 8:02 - 7:58 - 8:00 - 8:00
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| Brooks Adrenaline 13 Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warmup, 3 miles at a marathon-type progression effort or slightly slower, 1 mile cool down
45:58 (7:40/mile)
Feeling a little tired from yesterday's run and workout. Temp was cool today, around 70. Knees a little wobbly, mostly in the warm up.
Splits:
7:55 - 7:58
7:25 - 7:18 - 7:09 = 21:52
8:13
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| Brooks Adrenaline 13 Miles: 6.00 |
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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 |
| 7 miles towards Interurban trail and back in 54:35 (7:48/mile)
Sunny, warmer than it's been but still comfortable. I felt good and fairly smooth. No real trouble from knees or achilles. Pace was good.
Splits: 7:33 - 7:41 - 7:57 - 7:55 - 7:53 - 8:01 - 7:35
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| Brooks Adrenaline 13 Miles: 7.00 |
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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 |
| 4 miles through Pleasant Valley in 30:54 (7:43/mile)
Parts of Pleasant Valley were closed to road resurfacing, so I had to take a few detours to get up to 4 miles. Found another block I didn't know about, but it was just barely long enough. Glad ot have a Garmin!
Splits: 7:51 - 7;36 - 7:47 - 7:38
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Comments(2) |
| | 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 1:02:42 (7:50/mile)
I was really tired today, felt on the verge of being out of breath the whole time. Felt like I was running fast, not just a normal pace. Maybe due to lack of sleep the night before. Who knows. I recovered well, though. The first mile was long, but I was running without my Garmin, so I don't know by how much. I usually run across the softball field, but there was a family using it so I ran around it. Probaby 15-20 seconds of extra.
Splits: 8:21 - 7:52 - 7:45 - 7:53 - 15:18 (7:39/) - 15:33 (7:46/)
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles through Pleasant Valley in 31:05 (7:46/mile)
Hot today, about 84 degrees, lots of sun, not much wind. Glad it was a short one today! Not only were all my splits below 8 for a change. They were all under 7:50.
7:49 - 7:49 - 7:44 - 7:42
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 46:52 (7:49/mile)
Trying to keep all miles under 8.
Splits: 7:34 - 7:55 - 7:51 - 7:51 - 7:52 - 7:50
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1:03:26 (7:56/mile)
Splits: 7:25 - 7:48 - 7:56 - 8:00 - 8:06 - 8:02 - 8:08 - 8:01
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 22:45 (7:35/mile)
7:33 - 7:34 - 7:38
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | 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 toward Interurban and back in 55:48 (7:58/mile)
Felt good, just slow. It was trying to rain but never quite got started.
Splits: 7:33 - 7:56 - 8:04 - 8:01 - 8 - 8:11 - 8:03
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| Brooks Adrenaline 13 Miles: 7.00 |
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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 on the treadmill in 31:23 (7:51/mile)
Stead drizzle outside so I opted to run inside.
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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 to 5 mile lake park and back in 1:02:48 (7:51/mile)
Splits: 7:48 - 7:31 - 7:51 - 7:32 - 8:01 - 7:52 - 8:03 - 8:11
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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 | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 4.35 miles through Pleasant Valley in 33:29 (7:42/mile)
Feeling good, caught a break between rains, nice and cool.
Splits: 7:35 - 7:46 - 7:46 - 7:38
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| Brooks Adrenaline 13 Miles: 4.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 2.1 mile warmup in 16:16 (7:44/mile)
3 mile mp run in 20:36 (6:52/mile)
I didn't really have a time goal, other than under 7/mile. I thought if I averaged 6:45 and it felt fairly easy I'd go 4, but that didn't happen. I kind of zoned out on the 2nd mile, and by the time I realized I was supposed to be running fast it was too late to do much about it. I guess the positive is that the run was fairly easy overall. I could have added a 4th mile, but didn't feel it was worth it.
I ran 3 laps around the perimeter road.
Splits:
6:49.5
6:57.3
6:49.5
1 mile cool down in 7:56
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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 | | 103.65 | 6.00 | 0.00 | 0.00 | 109.65 |
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| Brooks Adrenaline 13 Miles: 109.65 |
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