| 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 | | 42.80 | 1.00 | 5.63 | 2.02 | 51.45 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 47.70 | Adidas Adizero Boston Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.63 | 1.77 | 8.45 |
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Warm up
7xLM
Easy warmup run to track - 2.35 miles in 18:11 (7:58 - 7:33 - 2:40)
Skipping exercises, LL (5x3 1-leg lunges)
2x500@1/2 marathon pace with 300 recoveries
1:59.4, 2:04.1
Workout
20x143m (465 ft) in 30s with 30s recoveries
29.3, 29.3, 29.6, 29.8, 29.2, 29.7, 29.3, 30.0, 29.4, 30.0, 29.5, 29.7, 29.6, 29.7, 29.1, 29.9, 29.6, 29.8, 29.72, 29.6
I ran much more evenly this week as compared to last week, and this in spite of the fact it was raining and the track was pretty wet, with puddles everywhere. Most of the splits were right on - high 29s, with a couple right at 30s. I never got winded, just a little tired in the quads, but they are still a bit sore from the long run Saturday.
Cool down
Cool down - 2.35 miles in 18:34
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.70 | Adidas Adizero Boston Miles: 3.75 |
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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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BPA route - 6 miles in 46:59
Feeling a little sluggish and tired from yesterday. Quads a little heavy. Still, keeping pace at a decent level was pretty easy.
Splits: 7:44 - 7:43 - 7:51 - 7:58 - 7:48 - 7:53 |
| 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 | 5.00 | 0.00 | 10.00 |
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Warmup
Easy warmup run - 3 miles in 23:03
Workout
5 mile tempo run in 32:30 (6:30/mile)
I got out a little too quickly the first mile. I didn't really feel too tired in miles 2-4, but just for the effort I was looking for the pace was a few seconds off per half mile. I was pleased to be able to get back on to 6:30 pace over miles 3.5-4.5, given it was near the end of the run and that is the end of the uphill portion. The last half mile was fast, as expected, not quite sub-6, but fast. I think this bodes pretty well for the 15k next week where I will be running in lighter shoes and on more rested legs.
Splits:
0.5 - 03:10.0
1.0 - 06:26 - 3:15.75
1.5 - 09:43 - 3:17.75
2.0 - 13:03 - 3:19.5
2.5 - 16:13 - 3:10.0
3.0 - 19:34 - 3:21.0
3.5 - 22:58 - 3:23.75
4.0 - 26:13 - 3:15.75
4.5 - 29:28 - 3:14.75
5.0 - 32:30 - 3:02.0
Cool down
Easy 2 mile cool down in 16:04
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| 8 - Brooks Adrenaline GTS 10 Miles: 10.00 |
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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 |
| Easy run on trails - 6 miles in 48:49 (24:38 - 24:11) |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.25 | 8.00 |
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BPA route - 7 miles in 54:34
Still pretty tired from Wednesday's run. Also feeling a little run down.
Splits: 7:59 - 7:41 - 7:49 - 7:43 - 7:47 - 7:42 - 7:52 = 54:34 (7:48/mile)
4x100m strides with 100m recovery jogs, 1/2 mile of jogging |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
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Vickory Road route - 13 miles in 1:36:10 (7:24/mile)
Felt really good today, basically back to pre-marathon fitness, but a little heavier. It was cold and pretty windy, but sunny. The wind was mostly head wind the first half, and then tail wind the second half, though had started letting up a bit by then. I ran as a progression run, but the progression proceeded more quickly than I intended. First four miles was a warmup, then picked it up after that. I intended to run 4 miles at 7:45 or so, 2nd 4 at 7:30 or so, 3rd 4 at 7:20 or so and fast last mile. Instead my splits were:
Block 1 - 8:01 - 7:51 - 7:47 - 7:44 = 31:23
Block 2 - 7:26 - 7:33 - 7:19 - 7:16 = 29:34
Block 3 - 7:17 - 7:00 - 7:06 - 7:12 = 28:35
Mile 13 - 6:38.5 |
| 8 - Brooks Adrenaline GTS 10 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.80 | 1.00 | 5.63 | 2.02 | 51.45 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 47.70 | Adidas Adizero Boston Miles: 3.75 |
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