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Week starting Apr 22, 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
18.281.000.000.0019.28
Red Brooks Adrenaline 11 Miles: 10.509 - Brooks Adrenaline 11 Miles: 5.00Adidas Adizero Boston Miles: 3.40
Weight: 171.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on the trails in 23:25 (7:48/mile) 

Due to my knee problems I took Saturday and Sunday off. Today's run was pretty good. I wish it were perfect, but didn't expect it. The first mile was great. On the second, I had a little bit of pain once or twice, but nothing compared to last week. It did make me more cautious, though. The 3rd mile felt fine again. Mostly there is just the feeling of some swelling in and around the patella. If I ran the marathon feeling like I did today I don't think it would slow me down. I'd be concerned that I might have problems in the last few miles, though, as the quads became exhausted. Hopefully I will keep improving through the week. Weather in Eugene is supposed to be a high of 64, but 45 for a low the night before. Sounds nice.

Red Brooks Adrenaline 11 Miles: 3.00
Weight: 170.50
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 37:48 (7:34/mile)

Feeling a little bit better than yesterday. I'm definitely getting some good energy benefits from the taper. Usually I start out around 8:10 the first mile.

First mile felt great. Second mile, like yesterday, was a little dicey, but not as bad. I think I got overconfident. I stepped too hard off of a sidewalk. Third mile was ok. Then 4th and 5th miles I felt great. I even forgot about the knee and just ran normally.

Splits: 7:45 - 7:34 - 7:40 - 7:28 - 7:21 

Red Brooks Adrenaline 11 Miles: 5.00
Weight: 172.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off today. I just did an easy walk on the trails for a few minutes to loosen up a bit.

I decided to do a comparison check to see how my fitness compares with my last marathon (Oct. 2010). I used a standard test before both marathons where I run 21 miles with the second 10 at marathon pace. In both cases I ran the exact same courses for both the warm up and the mp part of the run. I ran an average of 6-7 seconds/mile faster than last time, and I had no slow miles this time.

Last time I ran 6:53/mile through 9 miles. In the marathon I ran 6:52/mile through 22 miles, then lost 4 seconds/mile from my average. If I did the same thing this time I'd be running 6:45/mile through 22 miles and then slow up to around 6:49, which would get me under my goal. In fact, I hope to average around 6:48, so it looks like that pace should be reasonably safe for me to target during the race. 

2010 2012
  Time Split Avg. Pace   Time Split Avg. Pace
1 0:06:56 0:06:56 0:06:56 1 0:06:51 0:06:51 0:06:51
2 0:13:53 0:06:57 0:06:57 2 0:13:40 0:06:49 0:06:50
3 0:20:45 0:06:52 0:06:55 3 0:20:28 0:06:48 0:06:49
4 0:27:39 0:06:54 0:06:55 4 0:27:15 0:06:47 0:06:49
5 0:34:22 0:06:43 0:06:52 5 0:33:59 0:06:44 0:06:48
6 0:41:12 0:06:50 0:06:52 6 0:40:43 0:06:44 0:06:47
7 0:48:12 0:07:00 0:06:53 7 0:47:28 0:06:45 0:06:47
8 0:55:00 0:06:48 0:06:52 8 0:54:08 0:06:40 0:06:46
9 1:01:53 0:06:53 0:06:53 9 1:00:54 0:06:46 0:06:46
10 1:08:20 0:06:27 0:06:50 10 1:07:18 0:06:24 0:06:44

 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Easy 2.5 on the treadmill in 19:42 (7:53/mile) (15:52 - 3:50)

It was cold and rainy outside, so I opted to run inside, even though I hate the treadmill.

Red Brooks Adrenaline 11 Miles: 2.50
Weight: 172.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.381.000.000.005.38

5.38 miles in 40:11 on the Eugene marathon course (7:29/mile) Feeling a lot better today. I'm sitting in a hotel in Springfield, about 2 miles from Hayward Field, with a lovely view of Best Buy from my window. I went over to the expo around 3:30 to get my packet and shirt. I got to shake Meb's hand and get a picture with him!!! Since the format buttons aren't loading right now I'll have to post the picture later, if I can figure out how. Maybe RT can tell me.


After that I had my wife drop me off at the 21 mile mark of the marathon so I could run over the last few. So I backed up over the foot bridge to around 20.6 and ran until around 25.6 or so. This is the best part of the course. Hopefully I'll be able to appreciate it during the race. I ran the last full mile at mp. It was tough to do, but felt good afterwards to have a little faster running in. I would normally do this run the day before the race, but with my lack of training all week I'm glad to get it in two days beforehand instead. I'll just jog an easy 3 or 4 tomorrow, maybe less, to loosen up.

Splits: 2:57 (.37) - 7:41 - 7:39 - 7:26 - 6:51 - 7:32

9 - Brooks Adrenaline 11 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

3.4 miles in some amount of time. When I get back to my Garmin I will check it out.

This is the best my knee has felt in two weeks. I ran in my racing shoes, and also with a knee compressor. Not sure which helped, or both, or just because I'm healing, but had almost no problems with the knee.

One thing about the course I don't like, though I hate to complain as it is such a beautiful course, but the river trail is all concrete sidewalk. I had thought, based on Google Earth that it would be asphalt.Concrete is a lot harder on the knees, or at least it seems like it. Oh well, I'm sure it won't be a big deal when it comes down to it. 

 3.4 in 26:13 (7:43/mile). I stopped to take a few pictures of the course along the way, too. 

Adidas Adizero Boston Miles: 3.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.281.000.000.0019.28
Red Brooks Adrenaline 11 Miles: 10.509 - Brooks Adrenaline 11 Miles: 5.00Adidas Adizero Boston Miles: 3.40
Weight: 171.67
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