| 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 | | 26.46 | 0.00 | 1.24 | 7.91 | 35.61 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 35.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.62 | 4.30 | 11.00 |
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Warmup:
6xLM, 6xCM
Warmup run to track - 2.4 miles in 18:14
2x500@1/2 marathon pace with 300m recoveries
2:01.3, 2:04.9
2x150@5k with 250 recoveries
32.9, 34.4
Workout:
2x1200 w/400 (4:43.4, 4:40)
2x800 w/400 (3:04.6, 3:02.7)
2x400 w/400,200 (84.25, 85.75)
1x200 w/0.2 (39.9)
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19:00.6 5k
Cooldown:
2.4 miles in 19:53
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| 8 - Brooks Adrenaline GTS 10 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 |
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Brookdale loop - 5 miles in 41:15
My abdomen was pretty sore from yesterday's track workout. Not very fun, but hopefully a lot better tomorrow after such an easy run today.
Splits:
1 - 8:16
2 - 16:23 - 8:07
3 - 24:41 - 8:18
4 - 33:01 - 8:21
5 - 41:14 - 8:13 |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Easy run, I'm still pretty tired and sluggish today. I took the opportunity to drop the car off at the mechanics and then go for a run ending at home. I also used my Garmin to measure a couple of old 4 mile courses I used to use for tempo runs. The oldest, which I only used for a few months, was 3.68 miles - really short! The newer one, which I used throughout highschool and college, was 1.92 instead of 2 miles, so 3.84 total. Ah well. |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.50 | 4.05 |
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Got a late start on the run today because we went to see Tron at noon. I followed my typical day-before the race run - 4 easy miles, but with 1/2 mile at race pace. It all went pretty well, though the pace for the race is a total guess. Also, the ground is still icy in places, and a little slick at times, so I had to run a little gingerly.
Splits:
1 - 8:02
2 - 8:01
2.5 - 3:04.75
3 - 3:59
4 - 8:08
4.??? - 25.5 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.05 |
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| | Race: |
Resolution Series 5K (3.109 Miles) 00:19:45, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.78 | 0.00 | 0.62 | 3.11 | 7.51 |
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Warmup
Warmup before race, including 2x500 @ 1/2 marathon pace (2:05.75, 2:08.75)
Race
Resolution Series 5K - 19:45
The Garmin said the course was 3.2 miles. And, I passed the 1 mile mark on the Garmin 10 seconds before the mile mark of the race. I feel good about the effort I gave the race. The time, though, was horrible. But, what can I say. I'm in bad condition, the recovery from the marathon two months ago has not gone well. I've put on a few pounds. My abdomenal injury has been worse. Also, it was cold and the bulky clothes make a difference.
Still, it was a fun day. Got beat by Mike, but finished ahead of Carl. Also caught and passed a few runners along the way, finished 12th overall and 1st in my age division. Mostly the race serves as a wakeup call that I am in worse shape, even, than I thought. Especially when you considered i raced a 10k last September in 37:59, which is two 19 minute 5ks back to back. Ok, enough griping. Time to do something about it!
Splits:
1 - 6:12.75
2 - 12:27 - 6:14.25
3 - 18:40 - 6:13.0
3.2 - 19:45 - 1:05.55 (5:30/mile)
Cool down
Cool down with Carl - 2.4 miles in 21:23
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| 8 - Brooks Adrenaline GTS 10 Miles: 7.51 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.46 | 0.00 | 1.24 | 7.91 | 35.61 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 35.61 |
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