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Week starting Mar 11, 2012

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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:

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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
57.201.000.005.0063.20
Red Brooks Adrenaline 11 Miles: 63.20
Weight: 171.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.001.000.000.0023.00

23 miles in 2:55:12 (7:37/mile)

Amazing how much things can change in a couple weeks. I'm feeling a lot better, stronger, enjoying running more. Today's 23 went smoother than the 21 two weeks ago. It was cold, around 42 degrees, with an occasional shower of rain here and there. Just about perfect for a long run. I just missed the hail that came this afternoon.

The big issue last time was that I ran low on sugar after about 17 miles and was forced to slow down a lot. Didn't happen today. I kept up a better pace throughout and managed to finish strong.

The only difficulty was that my feet were starting to want to cramp up starting around 15 miles. I had some salt tables, but had just emptied my water bottle, and had to wait 4 more miles to get to my next bottle. I worked out ok. The cramping nevery really materialized, I took salt at 19 and 21 miles, and the last couple miles the cramping was completely gone.

Splits:
7:59 - 7:39 - 7:35 - 7:42 - 7:47 - 7:43 - 7:33 - 7:36 - 7:43 - 7:47 - 7:46 - 7:51 - 7:48 - 7:33 - 7:37 - 7:42 - 7:26 - 7:43 - 7:23 - 7:30 - 7:35 - 7:18 - 6:55.5

Red Brooks Adrenaline 11 Miles: 23.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

For RattleTrap, though you've probably seen it...

http://www.youtube.com/watch?v=RWpU8sX10_4&feature=bf_prev&list=PL088CCD66E83BEFCD&lf=plpp_video

 

:):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):) 
Easy 3.5 mile warmup on the trails in 28:20

2 miles of hills. Frankly I think the Garmin measures these inaccurately. May be more than 2 miles, but no way of knowing. 

Easy 2.5 mile cool down on the trails in 21:24 (8:33/mile)

With an intermission for some strength training in the gym. 
:):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):)

Red Brooks Adrenaline 11 Miles: 8.00
Weight: 172.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

12.2 miles in 1:35:26 (7:50/mile)

 Feeling a little sore today after yesterdays hills and strength. The first two miles and last mile were on trails. I'm always much slower on the trails, not sure if it is because the Garmin has trouble under the trees on cloudy rainy days. I don't feel like I slowed down the last mile.

Splits: 8:20 - 8:02 - 7:47 - 7:42 - 7:48 - 7:34 - 7:40 7:46 - 7:36 - 7:46 - 7:41 - 8:04

Red Brooks Adrenaline 11 Miles: 12.20
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.180.000.000.005.18

5.18 miles on the trails in 43:26 (8:23/mile)

Nice, slow, easy day. 

Red Brooks Adrenaline 11 Miles: 5.18
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.820.000.004.009.82

Track workout today - 5x1000m @ 5k pace with 400m recoveries. It's amazing how much harder it is to run 1000m intervals at pace than it is to run 800m, even when the total distance adds up to the same amount. Those extra 200m on the end of each one are tough, especially when into a headwind.

Warmup:

Easy 2.25 miles in 17:36 (7:50/mile)

2x500m @ 1/2 marathon pace with 300m recoveries
2:01.8, 2:01.0

4x150m @ 5k pace with 250m recoveries. Had a hard time getting going on these.
34.7, 34.1, 32.7, 31.5

Workout:

5x1000s with 400s @ 5k pace (3:40-3:42)

3:42.7
3:42.9
3:40.8
3:38.2
3:38.2
=====
18:22.8

This is actually a little faster than last week, despite being tougher. It is just about right at my last 5k pace on January 1st.

Cool down:

1 easy mile in 8:32.

No pain in the legs after the workout again. This is my last week of track work. Now I will switch to more marathon-specific workouts such as tempo runs and marathon pace runs and intervals. Fun stuff.

Red Brooks Adrenaline 11 Miles: 9.82
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 today in 40:02. Feeling good, energetic. Not sore at all from yesterday. Looking forward to a good run tomorrow.

 8:15 - 8:04 - 7:54 - 8:02 - 7:48

Red Brooks Adrenaline 11 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.201.000.005.0063.20
Red Brooks Adrenaline 11 Miles: 63.20
Weight: 171.17
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