| 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 | | 43.34 | 4.00 | 1.00 | 4.62 | 52.96 |
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| 9 - Brooks Adrenaline 11 Miles: 37.99 | Adidas Adizero Boston Miles: 3.17 | Red Brooks Adrenaline 11 Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 4.00 | 0.00 | 0.00 | 14.10 |
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14 miles with 10 at an easy pace and the last 4 at marathon pace in 1:44:56 (7:27/mile).
Not too bad. I was a little tight and sore during the first 10, but overall it went pretty smoothly. When I jumped into the last 4, as expected the 1st mile went easily. The 2nd was dissapointing and I was concerned that I couldn't even handle 7/mile. In fact I was running just slower than 7 about halfway through it. I forced myself to speed up, though the pace felt harder than marathon pace. The good news is that the 3rd and 4th miles went much better. I suspect that second mile may be slightly uphill.
Splits: 8:11 - 7:46 - 7:39 - 7:47 - 7:40 - 7:41 - 7:37 - 7:57 - 7:27 - 7:28 - 0:26
6:39.5
6:57.0
6:50.2
6:33.4 |
| 9 - Brooks Adrenaline 11 Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.50 | 6.64 |
| 3.47 mile warmup on the trails in 28:15 (8:09/mile) 1.02 miles of hills and recoveries. Easy 2.15 mile cool down on the trails in 17:52 (8:19/mile) |
| 9 - Brooks Adrenaline 11 Miles: 6.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 miles on the BPA trail in 1:35:30 (7:54/mile)
I feel pretty good about this run overall. The first half felt good. The second half my legs started to hurt again, but not overwhelmingly, and I even felt good the last mile.The main goal was to run 12 miles at an easy pace and feel good, and I mostly fulfilled that. At least I shouldn't be hurting tomorrow because of today.
Splits: 7:51 - 7:44 - 7:47.5 - 7:37 - 7:54 - 7:48 - 7:58 - 8:10 - 8:07 - 7:45 - 7:52 - 8:11 - 7:28 pace
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| 9 - Brooks Adrenaline 11 Miles: 12.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Kind of a meandering run on the trails - easy 5.15 in 41:14 (8:01)
It was so nice to just run and feel normal. It was a beautiful, sunny, low-50's day. Short sleeves and shorts and felt nice! Spring is a-comin'! No pain in the quads, which is a nice change. Tomorrow I will spoil it all with a track workout, but at least I've had a few nice days. Hopefully the workout will go better tomorrow and I will recover more quickly, too.
Splits: 8:11 - 7:56 - 7:58 - 7:59 - 8:00
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| 9 - Brooks Adrenaline 11 Miles: 5.15 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 1.00 | 4.12 | 9.87 |
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I had a great workout today. Things are definitely going in the right direction. Paces are picking up, having less pain during and after workouts, feeling decent on recovery days. Best of all, running is enjoyable again instead of a burden. I'm actually looking forward to trudging through 23 miles on Sunday. My strategy of backing off a bit has helped. Not so much the running, but the attitude has backed off. Today was also the debut of a new pair of running shoes. I figured 1700 was enough miles for the previous pair. They will be demoted to backup shoes for a while.
Warmup
2.17 miles on the PLU Loop as warmup in 17:06 (7:52/mile) 2x500 @ 1/2 marathon pace, 300 recoveries
2:01.42, 2:01.2 4x150m @ 5kpace, 250m recoveries
32.4, 34.6, 33.7, 32.8 .2 mile Easy jog
Workout 5x800, 1x1000 @ 5k pace with 400m recoveries
I was shooting for around 2:57-2:58, but figured the first couple would be slower. I love it when the splits come out fairly even like this. I intentionally sped up the last 2, and did 1000m on the last one to make it an even 5k for the workout. I finished feeling like I could've gone more, but that I was tired enough - just the way you want to feel at the end of a track workout.
Splits:
1 - 3:01.1
2 - 2:58.4
3 - 2:58.4
4 - 2:58.7
5 - 2:55.4
6 - 3:39.4 (2:54 @ 800m)
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18:31.4 5K
Cool down 1 mile cool down in 8:13.
Perhaps the best part of the workout was that I was in pain and agony over the cool down. I drove to the track so I'd only have a 1 mile cool down, but it went very well, felt pretty good.
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| Adidas Adizero Boston Miles: 3.17 | Red Brooks Adrenaline 11 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy 5.1 miles on SEJ-5 mile loop in 40:37 (7:58/mile)
48 degrees and a light mist, pretty good for a short run. Legs are feeling ok, not horribly sore. I think I'll be able to handle the long run tomorrow OK.
Splits: 8:11 - 8:01 - 7:58 - 7:48 - 7:51
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| Red Brooks Adrenaline 11 Miles: 5.10 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.34 | 4.00 | 1.00 | 4.62 | 52.96 |
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| 9 - Brooks Adrenaline 11 Miles: 37.99 | Adidas Adizero Boston Miles: 3.17 | Red Brooks Adrenaline 11 Miles: 11.80 |
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