| 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 | | 47.20 | 0.00 | 9.62 | 3.26 | 60.08 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 18.35 | Adidas Adizero Boston Miles: 4.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.16 | 0.00 | 0.62 | 3.26 | 11.04 |
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Warm up
8xLM
Easy warmup jog to the track - 2.36 miles in 17:55 (7:36/mile)
Skipping exercises, LL (5x3 1-leg lunges)
2x500@1/2 marathon pace with 300 recoveries (2:00.9, 2:01.0)
4x150@5k pace, with 250 recoveries
32.3, 33.8, 33.3, 32.5
Workout
30x144m (470 ft) in 30s with 30s recoveries
30.0, 31.3, 31.4, 30.5, 29.6, 30.0, 29.8, 29.5, 29.4, 29.6, 30.0, 30.7, 28.9, 29.7, 28.7, 29.5, 29.3, 29.8, 29.6, 29.5, 28.0, 30.0, 29.6, 29.8, 29.3, 30.3, 30.5, 43.0 (forgot to stop), 30.2, 30.6
Not too hard, though my groin injury was aggravated and pretty bothersome over the last few
Cool down
Pedestal, Cannonball
Cool down - 2.37 miles in 18:43 (7:54/mile)
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| 8 - Brooks Adrenaline GTS 10 Miles: 6.31 | Adidas Adizero Boston Miles: 4.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Easy 7 miles in 56:18
I felt pretty good the first 4 miles, but very tired after that. Also, my groin injury has resurfaced over the last few days, becoming more aggravating.
Splits: 7:53 - 8:00 - 8:01 - 8:03 - 8:06 - 8:09 - 8:07
Weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 8.00 | 0.00 | 12.04 |
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Warmup:
8xLM, LL
Warmup run, with 1x500m at 1/2 marathon pace
Workout:
8 mile tempo run @ 1/2 marathon pace, run in 53:05 (6:38/mile)
I had hoped to run between 6:30-6:35 pace, but that wasn't realistic, for several reasons. I'm not quite that fast over 8 miles yet; I'm still tired from Monday's track workout and yesterday's weight workout; I was wearing my regular trainiers instead of the light-weights.
I really had to work at pushing myself frequently to keep anywhere near pace. Typically I'd check my pace and find I was running 6:45 or slower and then have to force myself to speed up, usually on an uphill, to try to shave a few seconds off. My body was pretty fatigued musculo-skelatally. I wasn't having trouble with oxygen debt, though. Just tired body. In the end I was pleased with the effort. A few weeks ago I ran a 5 mile tempo in 6:30/mile, then ran 6:25 pace the following week at the 15k race. This time I ran 6:38/mile for 8 miles, so I'm hoping that translates into a 6:32 or faster 20k next week. I will need to make sure I am well rested going into the race.
Splits:
1 - 6:40.75
2 - 13:11 - 6:31.25
3 - 20:06 - 6:54.75 (main uphill)
4 - 26:39 - 6:32.5
5 - 33:19 - 6:40.5 (usually this is a faster split)
6 - 40:00 - 6:40.5
7 - 46:43 - 6:43.0
8 - 53:05 - 6:22.0 (downhill)
Cooldown:
Easy Cool down 2 miles in 17:04
Cannonball
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| 8 - Brooks Adrenaline GTS 10 Miles: 12.04 |
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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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4xLM
Easy 6 miles on trails in 47:43 (23:54, 23:49)
I actually felt pretty good today, more energetic than usual after a tough tempo run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles on the BPA path in 1:09:44 (7:45/mile)
Another run where I was running slow for the effort I felt I was giving. Looking forward to a recovery week next week before the 20k I had originally thought I'd do a progression run, but the pace wasn't getting faster so I gave up. I just kept running barely under 8/mile until, with a few miles to go, I forced myself to pick it up. Funny how, whenever I do that, it only takes a minute or two, and then the new pace begins to feel normal.
Splits: 7:59 - 7:45 - 7:44 - 7:36 - 8:01 - 7:53 - 7:37 - 7:29 - 7:40 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.00 | 0.00 | 15.00 |
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Vickory route - 15 mile long run in 1:48:53 (7:16/mile)
The plan was to run a 2 mile warmup, then do a block progression run of 4 miles each block. I wanted to do 7:30, 7:15, 7:00, and then with the last mile either cool down or kick it in, depending on how I was feeling.
The first block at 7:30 required more effort than expected. However, 7:15 block came easier than expected, though I had the help of a downhill the first mile. I started having "bathroom issues" on the 3rd block and really struggled to stay at 7/mile until the last mile of that block. For some reason I had no issues the last 2 miles, so I gave the last mile a good charge, hoping to get down to under 6:50. Surprised to see such a fast mile at the end of 15 miles!
Splits:
Warmup 1-2: 8:00 - 7:44 = 15:44
Block 1: 7:30 - 7:26.5 - 7:23.7 - 7:27.5 = 29:48
Block 2: 7:10.8 - 7:12.1 - 7:17.6 - 6:59.5 = 28:40
Block 3: 7:17.6 - 7:02.5 - 7:08.1 - 6:58.6 = 28:27
Last mile: 6:14.1 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.20 | 0.00 | 9.62 | 3.26 | 60.08 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 18.35 | Adidas Adizero Boston Miles: 4.73 |
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