| 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 | | 51.93 | 2.00 | 4.62 | 1.45 | 60.00 |
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| Adidas Adizero Boston Miles: 7.07 | 8 - Brooks Adrenaline GTS 10 Miles: 48.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.93 | 0.00 | 4.62 | 1.45 | 12.00 |
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Warmup:
8xLM
Easy warmup run to the track - 2.35 miles in 18:20 (7:56 - 7:39 - 2:46)
2x500@1/2 marathon pace with 300m recoveries
1:59.8, 2:02.3
4x150@5k pace with 250m recoveries
31.1, 33.0, 33.8, 33.5
Workout:
6 minute test run - run 6 minutes all out and carefully determine the distance covered.
I don’t think I'm entirely recovered from the 15k 9 days ago. I was feeling a little sore and a little sluggish on the warmup intervals, and I ran out of gas pretty quickly on this time trial as compared to last time. I only improved by about 2.5 seconds through 1600 meters, and only went 11 meters further for the full 6 minutes. I had expected a bigger improvement than that. Still, an improvement is an improvement. I went out too fast this time, opposite problem as last time. My first 200 was in 41s. I was thinking 82 second laps would be manageable, and that I would even been able to speed up after that. However, I got to 800m much slower, in about 2:49. But, I managed to speed up a bit on the second half, running 83 on the 3rd lap (4:12), and about 82 or so on the 4th lap (abour 5:34), then hung on the lasat 26 seconds.
Somehow the Garmin mile split was 5:33.14, and came before the 1600m mark. I did have to run out into lane two a couple times to go around a hurdle, but I don't it made that much of a difference. I covered about 1730 meters in 6 minutes, 11 more than last time.
Workout, part 2:
But the workout didn't stop there. Next I did a 4 mile tempo run at 1/2 marathon pace. I have recently run 5 miles at what I assumed was about 12-15k pace, in 6:30, but now that I've run a bit faster than that, McMillans says 6:35 is 1/2 M pace.
The course I used was pretty flat and easy, and also very familiar. 6:35 pace felt pretty comfortable. I mostly had to hold back or risk dipping into the 6:20s. It was nice to be able to run this part of the workout so comfortably, since the 6 min run was so hard.
Splits:
1 - 6:37.5
2 - 13:10 - 6:33.1
3 - 19:45 - 6:34.4
4 - 26:13 - 6:28.4
Cooldown:
2.58 mile cool down in 20:43
Pedestal, Cannonball
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| Adidas Adizero Boston Miles: 7.07 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 on trails in 48:14 |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Add Comment |
| | 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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8xLM, LL
12 miles on BPA trail in 1:30:42
Feeling pretty good today again, mostly recovered from Monday's workout. Unfortunately the weather man was wrong. It was supposed to get drier as the run went on, but instead the light sprinkles at the beginning turned to a downpour by just before halfway, and kept pouring until after I got back. I had to wring out my clothes before I could do my strength workout afterwards!
Splits:
7:46 - 7:44 - 7:45 - 7:26 - 7:58 - 7:43 - 7:33 - 7:23 - 7:27 - 7:14 - 7:20 - 7:22 |
| 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 |
| Easy 6 miles on the trails in 47:26 |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
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8xLM, LL
8 mile progression run on Military Road in 58:37
Feeling pretty good today. I seem to be adapting to the 60 mile week much better this time than when I tried it several weeks ago. It was a dry day today, between storms, thankfully. But the long run tomorrow is supposed to be in the rain. I didn't want today to be too tiring, since I have a long run tomorrow. I ran 2 mile warmup, 1 mile cool down.
Splits: 7:46 - 7:44 - 7:32 - 7:14 - 7:06 - 6:51 - 6:53 - 7:31 |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Brookdale Road route - 16 miles in 2:01:28 (7:36/mile).
This is a moderate route. There are a couple big hills in the middle and you have to run both ways, and there is an overall gain of elevation on the way out of about 250 feet or so in 6 1/2 miles. It actually wasn't as hard as I remembered. The rain fell the entire run, but never very hard. It wasn't as bad as the pouring rain on Wednesday, even though that was a shorter run.
Splits: 7:48 - 7:49 - 7:38 - 7:34 - 7:34 - 7:39 - 7:25 - 7:41 - 7:35 - 7:37 - 7:25 - 7:45 - 7:30 - 7:24 - 7:32 - 7:30 |
| 8 - Brooks Adrenaline GTS 10 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.93 | 2.00 | 4.62 | 1.45 | 60.00 |
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| Adidas Adizero Boston Miles: 7.07 | 8 - Brooks Adrenaline GTS 10 Miles: 48.00 |
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