May the Mass x Acceleration be with you

Week starting Mar 18, 2012

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
33.966.004.640.0044.60
Red Brooks Adrenaline 11 Miles: 44.60
Weight: 170.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

16 miles with the first 10 at normal long run pace, at the last 6 at mp, in 1:59:04 (7:27/mile)

Good run. I wish it felt easier than this to run at mp for only 6 miles, albeit while fatigued. Still, I held the pace I wanted, more or less. The only concern I have is that the pace doesn't feel natural to me. I really have to focus to stay on pace or I will slow down. That may be because I'm a little fatigued from the previous week of training, though. No doubt that won't be a problem after 3-4 weeks of tapering.

Splits:

First ten: 8:11 - 7:49 - 7:46 - 7:47 - 7:41 - 7:44 - 7:54 - 7:50 - 7:35 - 7:55 = 1:18:12

Last six: 6:48.4 - 6:58.4 - 6:46.8 - 6:44.8 - 6:47.4 - 6:35.2 = 40:41 (6:47/mile)

Now I've earned my can of chili. I'm trying out a new brand today. Instead of the usual Nalley it is Cattle Drive Gold. I hope it is good!

Red Brooks Adrenaline 11 Miles: 16.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.810.004.640.0010.45

Warmup

2.1 miles easy in 17:05 (8:08/mile)

2x2 min. @ 1/2 marathon pace, total 1.05 miles

Workout

4 mile tempo run in 25:04 (6:16/mile)

This was a fairly encouraging run, especially for a first sustained effort run. I hope this will become easier. I'm sure it will. This is usually my strength, just out of practice. I've only been doing shorter intervals on the track for some time.

The pace was not hard, just feels a little unnatural to run like this now. This should make a big difference in my ability to run at marathon pace in a few short weeks.

Splits: 6:28.9 - 6:11.2 - 6:18.4 - 6:05.7 (last 1/2 mile in 2:54!)

Recovery

3.3 miles in 27:56 (8:28/mile), with an intermission to do some strength training before the last mile.

Red Brooks Adrenaline 11 Miles: 10.45
Weight: 170.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Easy peasy 5.1 miles to Peaseley Canyon Road and back in 42:14 (8:16/mile)

Not feeling too tired or sore today from yesterday's run, but just taking it nice and easy.

Splits: 8:29 - 8:29 - 8:00 - 8:00 - 8:21

I still say my Garmin is not accurate on the trails. The first two and last one mile were on the trails, the 3rd and 4th were on the roads.

Red Brooks Adrenaline 11 Miles: 5.10
Weight: 170.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles in 1:20:10 (7:58/mile)

Energywise I felt good. My left quad was acting up during the first 3 or 4 miles, so I decided to do 10 instead of 12. I actually felt just fine after four miles, though.

My right hip, which bothered me a little bit last weekend and on Monday started to flare up quite a bit after this run. So much so that I could barely walk on Friday. The problem is not right in the hip joint, but in some muscles or tendons just below it. When they swell up and get painful it pulls the joint out of joint a bit. I iced a lot, took it easy, didn't run, added some vitamin I (as RT calls it) and by Saturday I felt much improved.

Splits: 8:16 - 8:11 - 7:54 - 7:48 - 8:01 - 8:03 - 7:37 - 7:54 - 7:48 - 8:11

Red Brooks Adrenaline 11 Miles: 10.05
Weight: 171.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in 23:48 (7:56/mile)

Yesterday I wasn't sure whether I'd be able to run at all today. I decided my hip was improved enough to give it a go. Felt good on the run, and it seemed to help loosen things up a bit, too. Gorgeous, sunny day in the mid-50s.

Splits: 8:10 - 7:55 - 7:44

I plan to go for the 18 miler tomorrow and suffer the after effects consequences if they come.

Red Brooks Adrenaline 11 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.966.004.640.0044.60
Red Brooks Adrenaline 11 Miles: 44.60
Weight: 170.67
Debt Reduction Calculator
Featured Announcements
Recent Comments: