| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.88 | 0.00 | 0.62 | 3.58 | 44.08 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 38.27 | Adidas Adizero Boston Miles: 5.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.38 | 0.00 | 0.62 | 3.08 | 12.08 |
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Warm up
Sign at PLU track says closed for refurbishment. No one is at the track, no work being done. Still, I opted to head over to the high school track instead.
7xLM, 3 mile warmup run in 23:40 (8:12, 7:46, 7:42)
Skipping routine, LL (5x3 1-leg lunges)
Too much going on at the high school track what with PE classes coming and going, so headed back to PLU.
2x500@1/2 marathon pace with 300m recoveries
2:03, 2:03 - a little slow, supposed to be in 2 minutes each.
4x150@5k pace with 250m recoveries
32.4, 32.8, 32.7, 32.2
Workout
3x3min hard (864 m) with 3 min recoveries, 6x60s hard (288m) with 60s recoveries
3:00.0, 2:59.6, 3:00.6, 61.4, 60.9, 62.1, 60.9, 62.0, 60.7
It's amazing how much harder it is to run 3 minutes hard with 3 min recoveries than it is to run 3x1 minute hard with 1 minute recoveries. I started with the expectation that I would do just 3 of them, and then fill out the rest of the 15 minutes of hard work doing 1 minute ones. That worked pretty well. I think I could've handled one more 3 minuter, but it's better this way and I was ready to be done by the last 60s interval.
Cool down
2.35 miles in 20:28 (8:43/mile)
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| 8 - Brooks Adrenaline GTS 10 Miles: 6.27 | Adidas Adizero Boston Miles: 5.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 on the trails in 49:03. I wasn't feeling all that bad, and didn't think I was running quite that slowly, but I guess my body needed it. Left knee continues to be a minor annoyance. Not getting any worse. Left hamstring has been tight for a couple days now. |
| 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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7xLM, 8 miles on BPA trail in 1:03:52 (7:59/mile)
Still pretty tired. My body just doesn't want to go faster than 8/mile. I was, frankly, shocked when I saw the first splits and they were so slow. I made a concerted effort to speed up in the second half, but it only lasted a couple miles. It was a pretty rainy day today, but it was mostly dry or very light sprinkles during the hour that I ran.
Splits: 8:17 - 8:06 - 8:06 - 8:03 - 7:38 - 7:45 - 7:55 - 8:01 |
| 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 on the BPA trail in 1:22:10 (7:28/mile)
Feelling quite a bit better today, more energetic. Not completely normal, but a lot better. I tried to make this a light progression run, and the faster paces later in the run were easier on my knee. My left ham is improving, just a little tightness today, not really sore at all. Dry today, but not very warm, around 50 with intermittent sun.
Splits: 7:42 - 7:45 - 7:48 - 7:42 - 7:43 (uphill) - 7:23 - 7:18 - 7:22 - 7:14 - 7:03 - 7:09 8x100 strides on trail in 20-21 with 100m recoveries
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| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy early morning run - 6 miles in 48:18. I'm not used to running this early. Normally I run before lunch, not before breakfast. It was nice. Not much traffic, clear skies, the sun felt good. It was cool, but warming. Plus, I was able to check all my street signs for my plant sale.
Splits: 8:08 - 8:14 - 8:15 - 8:03 - 7:52 - 7:46 |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.88 | 0.00 | 0.62 | 3.58 | 44.08 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 38.27 | Adidas Adizero Boston Miles: 5.81 |
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