| 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 | | 47.93 | 0.00 | 3.62 | 1.46 | 53.01 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 49.93 | Adidas Adizero Boston Miles: 3.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.93 | 0.00 | 0.62 | 1.46 | 8.01 |
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Warmup:
6xLM, 6xCM
2.5 mile warmup run to PLU Track in 19:11
2x500@1/2 marathon pace w/ 300m recoveries (I don't really know what 1/2m pace is, I just stuck with 50s per 200m)
2:01.5, 2:06.0
4x150@5k pace or faster, with 250 recoveries
31.6, 32.4, 35.1, 31.1
Workout:
6 minute test run - run 6 minutes all out and carefully determine the distance covered.
This was the main focus of my run today. I wasn't completely sure what pace to shoot for, but I figured somewhere between 85-90s laps, and then speed up the the 2nd half as needed. It seemed to work out pretty well. Only problem was a couple people who were walking on the track and using the first two lanes. I had to dip inside the track a couple times when I passed them. Other than that, I don't think I could've gone much faster than this today, maybe a couple seconds at most. This is less than a minute slower than my high school best (for 1600m), and it wasn't a race, just a time trial by myself. Feeling pretty good about that!
Mile split was 5:35.4, and I covered about 1719 meters in 6 minutes, which I'll round to 1720.
Cooldown:
2.43 mile cool down in 19:07
Myrtl, Pedestal
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.93 | Adidas Adizero Boston Miles: 3.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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7xLM, 7xCM
BPA trail - 12 miles in 1:31:52
Beautiful sunny day, but cold. I was not tired from yesterday's time trial, but just a hint of soreness in the quads. The run was pretty easy until the last couple. Amazing how quickly one can lose endurance. 3 months ago I was running a marathon. Now 12 miles feels long.
Splits:
1 - 7:42
2 - 15:20 - 7:38
3 - 22:56 - 7:36
4 - 30:28 - 7:33
5 - 38:30 - 8:01 (up a massive hill)
6 - 46:19 - 7:50
7 - 53:57 - 7:38
8 - 61:33 - 7:36
9 - 69:12 - 7:38
10 - 76:57 - 7:46
11 - 84:34 - 7:37
12 - 91:52 - 7:18 |
| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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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 |
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Easy run on trails - 6 miles in 49:11
i was pretty dang exhausted today, all day. I think I need to cut back on the mileage a little bit, not go up to 60 quite yet. |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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Military Road route - 8 miles with a 3 mile light tempo in 59:26
Feeling better today. I got a decent night of sleep. Still having minor pains all over in my legs, mostly around the sides and behind the knees. Groin injury still improving, though.
Splits:
8:02 - 7:46 - 4:06 = 19:54 warmup (2.5 miles)
3:26.25 - 3:22 - 3:19 - 3:17.25 - 3:18.5 - 3:15 = 19:58 for 3 miles light tempo
11:41 - 7:48 = 19:29 cool down (2.5 miles) |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.00 |
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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 |
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Easy run on trails around Ft. Steilacoom Park - 6 miles in 48:59
Although "easy" is not really the word for it. The pace was easy, but many of the hills made it a challenging run, more of a strength workout. |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Vickory route - 13 miles in 1:38:19 (7:33/mile)
I'm feeling a lot better now than I did earlier in the week. Backing off was the right thing to do. I made this a light progression run, progressing in 4-mile blocks. The first block was the warmup - 7:45-8/mile. The second block I was shooting for 7:30's, and th 3rd block was 7:20's, finishing with a slightly quicker final mile. Nothing too quick, but by mixing up the pace a bit I was able to run with less fatigue/staleness.
Splits:
Block 1 -- 7:55 - 7:46 - 7:47 - 7:49 = 31:18
Block 2 -- 7:37 - 7:36 - 7:42 - 7:33 = 30:29
Block 3 -- 7:22 - 7:19 - 7:25 - 7:18 = 29:24
Mile 13 -- 7:08 |
| 8 - Brooks Adrenaline GTS 10 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.93 | 0.00 | 3.62 | 1.46 | 53.01 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 49.93 | Adidas Adizero Boston Miles: 3.07 |
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