| 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 | | 85.00 | 3.00 | 0.00 | 0.00 | 88.00 |
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| Brooks Adrenaline 12 Miles: 88.00 |
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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 |
| 6 miles on Military in 45:49 (7:38/mile)
Still getting over the cold. Other than that the run was really good. The knee thing was barely noticeable, and only in the last coupe miles. Other parts of me felt good. Just a little heaviness in the lungs and a bit of coughing. If not for the cold I might've gone a little faster or a little further.
Splits: 7:39 - 7:32 - 7:51 - 7:34 - 7:45 - 7:28
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| Brooks Adrenaline 12 Miles: 6.00 |
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| | Comments(1) |
| | 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 31:30 (7:52/mile)
Easy run. Knee a little sorer than yesterday. I'm hoping tomorrow it will be better again after an easier run.
Splits: 7:50 - 7:38 - 7:58 - 8:04 |
| Brooks Adrenaline 12 Miles: 4.00 |
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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 |
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6 miles on Military in 45:58 (7:39/mile)
A little rain never hurt anyone. Only minor tightness in the knee. The run felt good, pace was fine. The Garmin was dead. It must have gotten turned on by accident at some point. So, I reverted to my regular running watch.
Splits:
3 - 23:00 (7:40/mile)
4 - 30:24 (7:24)
5 - 38:11 (7:47)
6 - 45:58 (7:47) |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Comments(2) |
| | 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 Mechanical Paradise Loop in 55:50 (7:59/mile)
Ran to the mechanic, picked up the car, drove to the tire place, then ran another 5.5 miles while waiting for them to put on two new front tires. It beats sitting in a waiting room.
Splits 7:55 - 7:49 - 7:56 - 8:07 - 7:58 - 7:58 - 8:08
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| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(1) |
| | 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 Military in 31:43 (7:56/mile)
Just an easy recovery day. 8 - 7:40 - 8 - 8:04
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| Brooks Adrenaline 12 Miles: 4.00 |
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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 |
| No running. I gave up a pint of blood instead. It was my first time to give blood. I've always skipped out when the blood mobile came to the office, either because I was sick or because I was in the middle of marathon training. However, my dad has always given faithfully, but he is no longer able to because of illness. So, I decided it was time to step up and take over the donating duties from him. Thankfully, I had no adverse reaction from it, though the nurses said no running for 24 hours. I'll have to plan accordingly in the future to schedule it in with training. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4.04 miles on Military in 31:34 (7:49/mile)
I felt a little sluggish and light-headed on the run today, so did 4 miles easy instead of 6-7 miles with a light surge. I don't know if it was due to giving blood yesterday, or just low blood-sugar.
Splits: 7:58 - 7:33 - 7:54 - 7:51 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Lots of eating and no running makes DLTheo a doughboy! Easy 2 miles in 16:12
3 miles in 21:15 (7:05/mile)
The goals was to run 3 miles at 7 min mile pace, like the 2 mile run I did a couple weeks ago. It felt harder than I expected. I weigh more, am in poorer shape, maybe giving blood has a lasting effect, though minor. The good news is that the 7:15 pace of the 3rd mile felt pretty easy. Next time I'll start out with a plan of around 7:10-7:15 instead.
Splits: 7:01.3 - 6:59.3 - 7:14.8
2 mile cool down in 15:19: 7:38 - 7:42
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| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(2) |
| | 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 miles on Military Road in 46:39 (7:46/mile)
I was feeling a little light-headed before the run, but felt OK during. It was cold out, but I got the run done before any rain or snow fell.
Splits: 7:43 - 7:34 - 7:54 - 7:36 - 8:00 - 7:52 |
| Brooks Adrenaline 12 Miles: 6.00 |
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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 |
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4 miles on Military in 31:01 (7:45/mile)
We had 3-4 inches of snow at home, but up here at work it was only about 1/2 inch. By lunch time it was gone from the roads and sidewalks. Just a cool 38 degrees, but sunny. By half way it turned to rain, though, with a little wet snow mixed in.
Splits: 7:38 - 7:32 - 8:00 - 7:51 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(3) |
| | 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 on Military in 54:21 (7:46/mile)
Splits: 7:49 - 7:39 - 8:00 - 7:43 - 7:28 - 7:50 - 7:52 |
| Brooks Adrenaline 12 Miles: 7.00 |
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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 |
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7 miles on Burnt Bridge Creek Trail in 53:14
Supposed to be 4 miles of progression run. The plan was to run about 7:20, 7:10, 7:00, 6:55 or so. On the 3rd mile, the uphill really got to me, so I decided to just take it easy the rest of the way. The nice part was that on the flatter 4th mile I returned to the same pace I ran in the first two miles without trying.
Warmup: 7:59 - 7:32
Light Te mpo: 7:12.7 - 7:18.1 - 7:47.8 - 7:13.2
Cool down: 8:12 |
| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(1) |
| | 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 miles through Pleasant Valley in 32:10 (8:02/mile)
Splits: 8:25 - 8:05 - 7:56 - 7:45 |
| Brooks Adrenaline 12 Miles: 4.00 |
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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 |
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7 miles on Vickory in 56:01 (8:00/mile)
Just an easy run after 3 days off. I was accosted by a large dog and his smaller black lab buddy. Thankfully, while I was having a face off with Cujo, a guy in a pick up truck came by and distracted the dog long enough for me to make a get away. I went a different way back home.
Splits: 8:08 - 7:53 - 7:51 - 7:50 - 8:00 - 8:10 - 8:10 |
| Brooks Adrenaline 12 Miles: 7.00 |
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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 |
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8 miles on Vickory in 8:01/mile)
I ran by Cujo again, and he was not chained or penned up again. This time there was no pickup to help me, but he didn't have his buddy with him either. I yelled very loudly at him which made him stop in his tracks. At this point I knew I had him, so I just stopped and stared him down. He gradually calmed down, worked his way to the other side of the street and stopped barking and snarling. By the time I was ready to start running again a neighbor came by and grabbed him. Dumb dog owners.
Splits: 8:13 - 7:55 - 7:56 - 8:03 - 7:59 - 7:52 - 8:06 - 8:06 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(2) |
| | 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 on Military in 54:23 (7:46/mile)
Cold, upper 30s. Still wearing shorts, though. Knee feeling OK.
Splits: 7:48 - 7:33 - 7:55 - 7:44 - 7:39 - 7:55 - 7:49 |
| Brooks Adrenaline 12 Miles: 7.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.00 | 3.00 | 0.00 | 0.00 | 88.00 |
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| Brooks Adrenaline 12 Miles: 88.00 |
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