| 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 | | 46.78 | 8.00 | 6.63 | 0.67 | 62.08 |
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| Red Brooks Adrenaline 11 Miles: 56.08 | Adidas Adizero Boston Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| Phew, that was tiring!18 miles with 10 at normal pace and the last 8 at marathon pace.
I wish marathon pace felt a little easier, but I know it will after a few weeks of tapering.
Quite a turn around for the hip in just a few days. Still sore, but it just feels like sore muscles now. I'll give it some good icing later today, but while I'm running it doesn't affect me at all. The first 10 miles I did my usual relaxed pace that, for whatever reason, I spend the whole time thinking "How am I going to run a minute a mile faster than this?" Once the marathon pace part starts it tends to work out. It still felt harder than I want it to. I managed to avoid the mistake of the past two times of running too fast the first mile and then too slowly the 2nd mile. I got on pace and held it pretty consistently until the last mile. Somehow the last mile felt better and easier than the previous two, even though a lot faster. I wish the last mile of the marathon go like this one did, 26 second drop! Splits: Easy 10: 7:55 - 7:45 - 7:46 - 7:44 - 7:36 - 7:36.5 - 7:45 - 7:44 - 7:33 - 8:03 = 1:17:27 (7:45/mile)
MP 8: 6:50 - 6:47 - 6:49 - 6:47 - 6:45 - 6:47 - 6:51 - 6:24 = 54:00 (6:45/mile)
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| Red Brooks Adrenaline 11 Miles: 18.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I don't usually run the day after a long run, but I was feeling pretty good and thought a short easy jog might help loosen up and I'd feel better tomorrow for it. Plus I needed to spend some time thinking about the lecture I'm giving tonight, and running is great for thinking. 3 easy miles in 23:46 (7:55/mile; 8:08, 7:52, 7:46)
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| Red Brooks Adrenaline 11 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.67 | 7.50 |
| 11:50 AM - 4 miles on the trails as warmup, 1.35 miles of 10 hill strides and jogs back down, 2.something cooldown. 4 @ 32:17 (8:04/mile). Feeling pretty good today. I think that easy day the day after a long run is better than taking a day off. Hills - This consisted of 10 100m (approx.) strides, but instead of doing them on a track I ran them on a trail with a slight uphill grade of probably around 2%. These were just hard strides, not all out sprints. 1.35 miles total. 2.15 miles @ 17:59 (8:23/mile) This also included a workout session in the gym halfway thru. All run on trails. |
| Red Brooks Adrenaline 11 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| 12.15 miles on BPA in 1:32:40 (7:38/mile). That's, like, 1579 calories (according to Garmin). So I get to eat a bigger lunch :) Some rain, some shine, some wind, some sideways rain, some person dressed as Lady Liberty selling tax services. Felt ok, just a little stiff and tired from yesterday. Mostly easy pace. Splits: 7:52 - 7:46 - 7:43 - 7:31 - 7:48 - 7:36 - 7:36 - 7:40 - 7:38.5 - 7:23 - 7:13 - 7:46 |
| Red Brooks Adrenaline 11 Miles: 12.15 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Distance is approximate. It was pouring down rain, so I didn't want to stand out in it while waiting for my Garmin to find satellites. After doing my warmup exercises under cover it still was ready, but I was, so I went ahead and started hoping it would figure it out soon enough. This often works. This time, I checked it after a minute and it was doing the dreaded "Have you traveled hundreds of miles since your last run?"Oh well. Short story long, I ran about 5.3 miles easy on the trails in the pouring rain, and mud puddles. |
| Red Brooks Adrenaline 11 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.63 | 0.00 | 11.13 |
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I celebrated my 41st birthday today by running 11 miles with a 6 mile tempo run. 50 degrees, a few light sprinkles of rain here and there. It didn't start to pour and hail until my cool down, thankfully. Warmup 2 miles easy (7:45 - 7:26) 1 mile with 2x2 min @ 1/2 marathon pace (6:21,6:30 pace)
Workout 6 mile tempo in 38:25 (6:24/mile) over flat courses. I went out a little too quickly, running around 6:12 pace through the first half mile or so. I eased up and settled into a better rhythm. On the last mile I meant to run faster, but at .78 miles I was still at 6:30 pace. So I launched into a kick that brought the pace down to 6:18. That's about a 1:14 (5:35 pace) the last .22. Wish I could do that in the marathon! I'll be happy with a 1:30 over that last .22. Splits: 6:23.9 - 6:28.4 - 6:23.4 - 6:26.2 - 6:24.7 - 6:18.4
Cool down 2 1/8 miles in 17:35 (8:16/mile)
My brother wrote this brilliant Haiku for me for my birthday:
Happy Forty One
Hope You Have A Lot Of Fun
On A Hamburger Bun
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| Adidas Adizero Boston Miles: 6.00 | Red Brooks Adrenaline 11 Miles: 5.13 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 12:50 PM 5 miles in 39:07 (7:50/mile). Nice, easy run, saving up for tomorrow - my toughest long run of the training cycle. Splits: 8:00 - 7:52 - 7:44 - 7:51 - 7:41
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| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.78 | 8.00 | 6.63 | 0.67 | 62.08 |
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| Red Brooks Adrenaline 11 Miles: 56.08 | Adidas Adizero Boston Miles: 6.00 |
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