| 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 | | 55.22 | 0.00 | 2.77 | 3.04 | 61.03 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 53.41 | Adidas Adizero Boston Miles: 7.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 2.77 | 2.54 | 12.32 |
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Warm up
12:30 PM - I started a little later, trying to wait out the rain. It didn't work.
LMx6, 2.35 mile warmup run to track (7:41 - 7:29 - 2:35)
Skipping routine, LL (3x3 1-leg lunges)
2x500@1/2 marathon pace with 300m recoveries
1:57.9, 2:00
4x150@5k pace with 250m recoveries
32.2, 32.0, 32.4, 30.9
Workout
12x288m in 60s with 144m recoveries in 60s
60.1, 62.7, 61.0, 62.0, 61.6, 61.0, 60.2, 61.5, 61.1, 62.3, 61.1, 61.7
It's been a long time since I ran a hard effort of any kind, let alone a track workout. Six weeks, in fact. I decided to jump back into what I did 6 weeks ago, but scaled back to 12 instead of 15 intervals, and then finish up with a slower-paced short tempo. It was supposed to be dry between 1-3pm today, but it started to rain just before I started this workout, and it was pouring pretty good by about the 5th one. Around the 10th the rain stopped and I took off my jacket and hat. The workout was not too hard, and I could've done 3 more. I actually was going a teensy bit further than last time, enough to add another second to each split, probably.
And then...
PLU Loop tempo run - 2.14 miles in 13:21 (6:14/mile).
I started out planning to run about 6:20/mile, but decided that was too slow. I'm hoping to run a 12k in 6:15/mile in a few weeks, so ought to be able to handle that, even after a tough workout, for a short, flat 2 mile tempo like this.
I started out a little quick - at half mile I was on pace for 6:07 the first mile. I eased up a bit and settled into a more reasonable pace the rest of the way. It was a bit more effort than I originally envisioned for this part of the workout. Still, I'm going to be tired tomorrow no matter what, so may as well pile on a little more!
Splits: 6:12.6, 6:18.5, 48.4 (5:52/mile)
Cool down
Cool down, 2.35 miles in 19:29 (8:17/mile)
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.70 | Adidas Adizero Boston Miles: 7.62 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy jog on the trails - 6 miles in 49:39 |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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The original plan was to do 12 today and 8 tomorrow. However, since I was still pretty tired from Monday's tough workout I thought I'd do the old switcheroo. Still, I went out thinking I could extend the run to 12 if feeling ok today. Early on I was thinking I could do that, but just before 4 miles I decided it was time to turn around. Hopefull tomorrow I'll be recovered enough to bump up.
6xLM, 8 miles in 1:02:32 (7:49/mile)
Splits: 7:56 - 7:57 - 8:06 - 7:53 - 7:51 - 7:34 - 7:36 - 7:42 |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
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11 miles in 1:25:38 (7:47/mile)
Feeling much better today. Still a bit of a slower pace, but what do you expect when ramping up mileage like this. The last 2 miles were pretty sluggish, other than that good. It was cloudy today, but stayed dry. My left knee is still a little tender, so I stayed off the pavement as much as possible.
Splits: 7:56 - 7:41 - 7:47 - 7:43 - 7:48 - 7:45 - 7:33 - 7:49 - 7:56 - 7:51 - 7:49 8 strides of about 100m with jog-backs for recovery. Having not done strides in a while, and seeing as this was following an 11 mile run, the last couple got to be kind of challenging. |
| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
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6.35 miles to park and back in 49:50
Feeling pretty good today, more energetic than the last few days. No soreness from yesterday's strides, which is good. I think I'll be ready to handle a long run tomorrow.
Splits: 7:52 - 7;44 - 7:57 - 7:59 - 7:51 - 7:41 - 2:46 (7:50/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.36 | 0.00 | 0.00 | 0.00 | 16.36 |
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Puyallup Valley run - 16.36 miles in 2:07:14 (7:47/mile)
This was a tough run. Not only did I up my long run by 2 miles this week, but I also upped my weekly mileage by 10, so I was quite tired going into the run. Also, did my first hard workout in several weeks. To top it off I used my toughest long run course that I can do from my house (here's the course). And, for extra fun, throw in a bit of hail storm that started around 10 miles into the run. Curse you Weather.com! You said only 25 % chance of rain! I guess that doesn't include hail. I felt pretty ok, though, until the last 4 miles. Those down hills in the first half just ate up my quads, and then the uphills on the way back sapped my energy, so with 4 to go it felt similar to the last few of a marathon - maybe like miles 19-23. 30 minutes after the run is over and another downpour just started outside.
Woo hoo, I made the first page of the mileage board!!
Splts: 8:06 - 7:47 - 7:44 - 7:41 - 7:27 - 7:33 - 7:19 - 7:15 - 7:42 - 8:19 - 8:04 - 7:55 - 7:47 - 7:59 - 7:57 - 7:46 - 2:53 (7:40/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 16.36 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.22 | 0.00 | 2.77 | 3.04 | 61.03 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 53.41 | Adidas Adizero Boston Miles: 7.62 |
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