| 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 | | 44.94 | 0.00 | 0.62 | 5.50 | 51.06 |
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| 9 - Brooks Adrenaline 11 Miles: 47.81 | Adidas Adizero Boston Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.25 | 0.00 | 0.00 | 0.00 | 21.25 |
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21.25 miles in 2:47:22 (7:53/mile)
Not feeling too bad today. The first 14 miles were good. My quads tightened up and were aching during the 15-16 miles, last two of the Vickory part of the run and I thought about cutting the run off at that point. But, I stopped to stretch for a minute and that helped, so I decided to tack on the other 5. I definitely experienced a drop in bloog-sugar levels around mile 16 or 17. the last few miles felt like they were the same effort as the previous miles, but the pace slowed up about 20-30 seconds/mile.
Splits: 8:08 - 7:47 - 7:45 - 7:41 - 7:38 - 7:46 - 7:39 - 7:51 - 7:43 - 8:19 - 7:55 - 7:51 - 7:46 - 7:47 - 7:52 - 7:43 - 7:58 - 8:05 - 8:19 - 8:09 - 7:50 |
| 9 - Brooks Adrenaline 11 Miles: 21.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Easy 3.1 mles in 27:06 (8:44/mile)
I set out to run about 7 miles today, but decided after a mile and a half that I should just finish up and go in. The legs were still pretty tired and sore from Sunday's long run. Tomorrow I should be able to handle a workout. |
| 9 - Brooks Adrenaline 11 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.50 | 10.50 |
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3.43 mile warmup on the trails in 28:18 (8:15/mile)
I decided to do my interval workout on the trails today. That should slow me down a bit and also soften impact so that I won't be in so much pain afterwards. I did 4x 1mile with increasing speed. I started with about marathon pace or slightly faster and took 10 seconds off each one, or so was the plan. So, I wanted to do 6:40, 6:30, 6:20, 6:10. What I did was:
6:46, .25 mile recovery
6:30, .3 mile recovery
6:17, .35 mile recovery
6:11, .40 mile recovery
Only the last one was really hard, as expected. I tried to do a couple 1/2 mile intervals at under 6/mile pace, but couldn't make it on the first one so I called it quits.
3:11.4
11:50 recovery of 1.25 miles (9:28/mile). I was crawling again over the cooldown. My legs were aching pretty painfully for the next couple hours and then eased up. In the evening I didn't feel too badly.
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| 9 - Brooks Adrenaline 11 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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Easy 3.2 miles on the trails in 28:35 (8:56/mile)
I feel pretty good today while sitting at my desk or even walking around. Once I start to run, though, my legs are still pretty tired and sore, and my groin pull is still a problem, too. Man, I'm a mess!
Splits: 8:45 - 8:55 - 9:05 |
| 9 - Brooks Adrenaline 11 Miles: 3.20 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.37 | 0.00 | 0.62 | 1.00 | 7.99 |
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Warmup
Easy warmup jog
2x500m @ 1/2 marathon pace
2:04, 2:04
4x150m @ 5k pace
32.6, 32.7, 32.8, 32.1
Workout:
Speed work, Straights and Curves. I upped it a tad from last week, running a little faster, using my racing flats and did 5 laps instead of 4.
21.2, 21.4, 21.3, 20.7, 21.3, 21.1, 20.6, 22.6 (10m too long), 20.6, 19.4
Cool down
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| Adidas Adizero Boston Miles: 3.25 | 9 - Brooks Adrenaline 11 Miles: 4.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
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5.02 miles in 40:40.
A little tight and sore from yesterday, but not as badly as after previous hard workouts. Of course, it was only a moderate workout yesterday.
Splits: 8:18 - 8:07 - 7:59 - 8:09 - 7:57 |
| 9 - Brooks Adrenaline 11 Miles: 5.02 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.94 | 0.00 | 0.62 | 5.50 | 51.06 |
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| 9 - Brooks Adrenaline 11 Miles: 47.81 | Adidas Adizero Boston Miles: 3.25 |
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