May the Mass x Acceleration be with you

Week starting Jan 16, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDLTheo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
19871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Tacoma,WA,

Member Since:

Jul 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon Maniac #5549

Bronze Level (*)

 


 

 Looking for a great Bible Study in your area? Check out Bible Study Fellowship (BSF). There are over 1000 classes worldwide, and people of all church backgrounds (or no background) are welcome to study the Bible together.

 


 

"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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Adizero Boston Lifetime Miles: 757.68
E-Train Lifetime Miles: 24.01
Brooks Adrenaline 14 Lifetime Miles: 292.13
Brooks Adrenaline - Gray Lifetime Miles: 125.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.093.000.000.0050.09
8 - Brooks Adrenaline GTS 10 Miles: 35.09
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.000.000.005.09

3 sets of:
15 pushups
12 crunches
12 back raises
12 squats with barbell raise
10 adductors (cable)
10 abductors (cable)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Run on Whidbey Island - 5.1 miles in 40:24

Since we are driving home tomorrow I thought I'd get tomorrow's run in today. This is a pretty hilly route. I started out at 80 ft above sea level, but quickly rose up to 300 feet in the first .6 miles. Then it was a gradual downhill to the water (8 feet) by just past 2 miles, then run back up to 300 feet and cruise back down to 80 feet at the finish. This is pretty apparent in my splits.

Splits:
1 - 8:40
2 - 16:16 - 7:37
3 - 24:06 - 7:50
4 - 32:15 - 8:09
5 - 39:40 - 7:25
5.09 - 40:24 - 44.6

8 - Brooks Adrenaline GTS 10 Miles: 5.09
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Progression run on Vickory route - 10 miles in 1:13:40

I really think my groin injury is finally improving, so I am going to start incorporating some moderate-effort runs into my training and see how it responds. Today I decided to give the progression run a try again. 1 mile warmup, 8 mile progression, 1 mile cool down. It felt pretty good throughout. I picked up the pace a little more quickly than intended, but didn't really feel it until towards the end. The 2nd to last mile of the progression was a little taxing, but I got a second wind over the last mile of it.

Splits:
1 - 8:09
2 - 15:54 - 7:46
3 - 23:27 - 7:33
4 - 30:52 - 7:25
5 - 38:12 - 7:19
6 - 45:18 - 7:06
7 - 52:08 - 6:50
8 - 59:01 - 6:53
9 - 65:46 - 6:45
10 - 73:39 - 7:53

8 - Brooks Adrenaline GTS 10 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run on BPA route - 5 miles in 39:12

My groin was a little sorer today, so moderate runs do have an impact on the injury. Still, I didn't feel to bad, nor too slow.

1 - 7:51
2 - 15:47 - 7:56
3 - 23:44 - 7:57
4 - 31:25 - 7:41
5 - 39:12 - 7:47

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Military Road route - 10 miles in 1:14:43

Splits:
1 - 7:42
2 - 15:14 - 7:33
3 - 22:57 - 7:42
4 - 30;24 - 7:27
5 - 37:55 - 7:30
6 - 45:22 - 7:27
7 - 52:50 - 7:28
8 - 60:00 - 7:10
9 - 67:23 - 7:23
10 - 74:43 - 7:20

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Military Road route - 7 miles in 54:32

I was pretty tired today, and the groin injury was more sore than expected.

Splits:
1 - 8:03
2 - 15:40 - 7:37
3 - 23:28 - 7:48
4 - 31:18 - 7:50
5 - 38:54 - 7:37
6 - 46:46 - 7:51
7 - 54:32 - 7:46

8 - Brooks Adrenaline GTS 10 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Waller/Vickory loop - 13 miles in 1:40:02

Still feeling tired and sluggish. Groin sore, legs sore. It seemed like everything hurt. At least it didn't rain. In fact it was sunny, and warm enough that I ran in shorts and short-sleeved shirt.

Splits:
1 - 7:46
2 - 15:31 - 7:44
3 - 23:12 - 7:41
4 - 30:45 - 7:33
5 - 38:24 - 7:39
6 - 45:58 - 7:34
7 - 53:38 - 7:40
8 - 61:22 - 7:44
9 - 69:06 - 7:44
10 - 76:44 - 7:38
11 - 84:35 - 7:50
12 - 92:25 - 7:51
13 - 1:40:02 - 7:36

8 - Brooks Adrenaline GTS 10 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.093.000.000.0050.09
8 - Brooks Adrenaline GTS 10 Miles: 35.09
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: