May the Mass x Acceleration be with you

Week starting Mar 13, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDLTheo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
19871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Tacoma,WA,

Member Since:

Jul 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon Maniac #5549

Bronze Level (*)

 


 

 Looking for a great Bible Study in your area? Check out Bible Study Fellowship (BSF). There are over 1000 classes worldwide, and people of all church backgrounds (or no background) are welcome to study the Bible together.

 


 

"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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Adizero Boston Lifetime Miles: 757.68
E-Train Lifetime Miles: 24.01
Brooks Adrenaline 14 Lifetime Miles: 292.13
Brooks Adrenaline - Gray Lifetime Miles: 125.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.200.009.623.2660.08
8 - Brooks Adrenaline GTS 10 Miles: 18.35Adidas Adizero Boston Miles: 4.73
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.160.000.623.2611.04

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)

8 - Brooks Adrenaline GTS 10 Miles: 6.31Adidas Adizero Boston Miles: 4.73
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.008.000.0012.04

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

8 - Brooks Adrenaline GTS 10 Miles: 12.04
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.000.0015.00

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

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.200.009.623.2660.08
8 - Brooks Adrenaline GTS 10 Miles: 18.35Adidas Adizero Boston Miles: 4.73
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: