| 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 | | 61.70 | 2.00 | 0.00 | 0.00 | 63.70 |
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| Red Brooks Adrenaline 11 Miles: 14.05 | Brooks Adrenaline 12 Miles: 49.65 |
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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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9 miles Spanaway Lake route in 1:11:41 (7:58/mile)
Bad run. Both knees hurt a lot throughout the run. The left knee has been getting tight and sore the last few weeks, partly due to needing new shoes and partly due to sitting all day every day at an office desk. Usually it loosens up after a mile or so, which it did today. The right knee bugged me the whole time, though.
Splits: 7:52 - 7;38 - 8:04 - 8:05 - 8:08 - 8:26 - 8:00 - 7:42 |
| Red Brooks Adrenaline 11 Miles: 9.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothin' I'm taking a few days off for the knees. Also, don't really want to run anymore until I get some new shoes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 0.00 | 0.00 | 2.03 |
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2.03 miles on the trails in 16:40 (8:13/mile)
The knees have been feeling pretty good so I decided to run a very short run today. I probably should've stayed on the roads, though. Knees hurt most of the run.
8:16 - 8:10 |
| Red Brooks Adrenaline 11 Miles: 2.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
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3.02 miles around North Lake Loop in 23:04 (7:38/mile)
I stayed on the roads today and felt quite a bit better. I also tried running a bit faster than a jog, which helps, too.
Splits: 7:44 - 7:31 - 7:39 |
| Red Brooks Adrenaline 11 Miles: 3.02 |
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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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4 miles through Pleasant Valley in 31:51 (7:58/mile)
First day with the new running shoes. After starting out super slow I tried to stretch things out the second half. Felt pretty good. The new shoes feel good, too.
8:26 - 8:00 - 7:53 - 7:33 |
| Brooks Adrenaline 12 Miles: 4.00 |
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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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4 miles through Pleasant Valley in 30:40 (7:40/mile)
Feeling pretty good today. Two days off seems to leave the knees feeling pretty close to normal.
Splits: 7:51 - 7:43 - 7:38 - 7:28 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy 3 miles through Pleasant Valley in 22:52 (7:37/mile)
Knees a little more sore today, but mostly in the last 1/2 mile.
Splits: 7:52 - 7:36 - 7:24 |
| Brooks Adrenaline 12 Miles: 3.00 |
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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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4 miles on Military in 30:42 (7:40/mile)
Dry today, mid-50s. My current plan is to run 5 days/week, but only 3-5 miles/day. The knees are more tight than sore, so I'm still feelign optimistic.
Splits: 7:37 - 7:40 - 7:45 - 7:41 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | 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 through Pleasant Valley in 39:13 (7:51/mile)
8:08 - 7:50 - 7:46 - 7:49 - 7:41 |
| Brooks Adrenaline 12 Miles: 5.00 |
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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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4 miles on Military in 30:09 (7:32/mile)
Felt pretty good, quicker pace, knee not bad.
Splits: 7:40 - 7:20 - 7:31 - 7:39 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | 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 SEJ Gas Loop in 38:16 (7:39/mile)
I ran a different route with more roads and less soft shoulder. Knee has only been so-so lately.
Splits: 7:43 - 7:32 - 7:54 - 7:31 - 7:37 |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy 3 on Elmhurst-Creek route in 24:34 (8:11/mile)
Busy day. I squeezed in a short run before a second Thanksgiving dinner, so I could eat a little more without guilt.
Splits: 8:11 - 8:01 - 8:22 |
| Brooks Adrenaline 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
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6.15 miles on Vickory in 48:01 (7:49/mile)
My longest run in a few weeks. Everything went well. Nice weather, sunny, cool, dry, no wind.
Splits: 8:09 - 7:52 - 7:50 - 7:39 - 7:42 - 7:41 |
| Brooks Adrenaline 12 Miles: 6.15 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Easy 2 miles in 15:56 (7:58/mile)
I just snuck in a short 2 miler before heading up to Seattle for my dad's open-heart surgery. Everything went fine with the surgery. He's now part cow. He wanted to be part pig so he could speak pig-latin better, but no such luck. They said the new valve would last 20 years and he said "good enough".
Splits: 7:39 - 8:17 |
| Brooks Adrenaline 12 Miles: 2.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
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1 mile warm up in 7:57
2 miles on North Lake Loop in 14:02 (7:01/mile)
Decided to kick it up a notch. I don't think I've run even one mile faster than about 7:10 since May, maybe April. I decided to try to run 2 miles in 7/mile pace. As expected the first mile felt a little difficult, just uncomfortable, not really hard. The second mile went easier.
Splits: 7:01 - 7:01
1 mile cool down in 8:04 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Ran to the mechanics to pick up the car. Time is approximate as the Garmin battery died on the way, but I went through 1mile in 8:14. |
| Brooks Adrenaline 12 Miles: 1.50 |
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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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4 miles through Pleasant Valley in 30:45 (7:41/mile)
I came down with a cold last night. Decided I should try to get in a run before it gets really bad. Plus it was sunny alll morning but was due to rain for the next few days. It started mid-way through the run but I managed to avoid getting soaked.
Splits: 7:59 - 7:41 - 7:37 - 7:29 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.70 | 2.00 | 0.00 | 0.00 | 63.70 |
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| Red Brooks Adrenaline 11 Miles: 14.05 | Brooks Adrenaline 12 Miles: 49.65 |
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