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Week starting Apr 15, 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
17.801.003.000.0021.80
Red Brooks Adrenaline 11 Miles: 21.80
Weight: 171.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 on the trails in 32:08. My right knee has improved since Saturday, but had some sharp pains in the knee cap during the first half mile. Then I stopped to stretch out my quad a bit more and that helped. It still felt a little swollen and there was some tingling going on. Also, couldn't do lunges before the run because of it.

Red Brooks Adrenaline 11 Miles: 4.00
Weight: 171.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.801.003.000.006.80

My knees are still sore, but not too bad. They seem to hurt worse when I'm running slowly than when I am pushing. I stayed on the trails today, and got in a 4 mile progression run. I meant to start at 6:50 (mp) and cut down by 10 seconds each mile, ending with a 6:20. However, I went out too fast on the first, so decided to run the mp mile last.

1.8 mile warmup. The 2nd mile was in 7:22, just trying to get prepared for the harder running coming.
Splits: 8:15 - 5:52 (7:21/mile) 

4 mile progression to MP:

6:45 - 6:28 - 6:18 - 6:57

I ran the last mile too slowly. The pace felt plenty easy, it just didn't work out quite right to slow down to mp. Oh well, still a good workout.

1 mile cool down in 8:06

Strength training. I did a reduced workout today, about 75-80% of usual, with 12 days till marathon.

Red Brooks Adrenaline 11 Miles: 6.80
Weight: 171.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 1:00:15 (7:32/mile)

My knee is getting worse. It's not an impact issue. Pounding doesn't phase it. The pain is in the upper part of the knee cap and seems to be more of a stabilizer issue. As long as I am running straight it isn't much of a problem, even downhill. In fact, uphill is worse on it than downhill. Anything that makes me use it slightly differently than just a normal running gait, however, and sharp pains go shooting across the patella. Lateral stepping, stepping up onto or down off of a sidewalk, stepping on a rock, all set it off. The knee feels like its is buckling and it takes a few steps to recover. On the plus side, it does seem to improve after I warm up. It  took about 5 miles, and then it didn't hurt as much and did have as many stabilizing issues. Also, faster running seems easier on it. I picked it up a bit on the last mile and it felt ok.

Splits: 7:48 - 7:41 - 7:49 - 7:35 - 7:28 - 7:23 - 7:33 - 6:57

Red Brooks Adrenaline 11 Miles: 8.00
Weight: 170.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles in 23:44 (7:55/mile)

I started out thinking that my knee was feeling a lot better. But, it got progressively worse throughout the run. I'm getting a little nervous about running 26.22 miles on this thing. I sure hope it improves over an easy, restful week coming up.

Red Brooks Adrenaline 11 Miles: 3.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.801.003.000.0021.80
Red Brooks Adrenaline 11 Miles: 21.80
Weight: 171.17
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