May the Mass x Acceleration be with you

Sound to Narrows 12K

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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
36.263.000.6211.7451.62
8 - Brooks Adrenaline GTS 10 Miles: 30.52Adidas Adizero Boston Miles: 13.109 - Brooks Adrenaline 11 Miles: 8.00
Weight: 169.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.623.7912.41

Warmup:

7xLM, Easy 3 miles in 23:23 (7:55 - 7:39 - 7:49)
2x500m @ 1/2m pace with 300m recoveries
1:56.5, 2:10

Lots of kiddos on the track for P.E., so I stayed on the other side of the field and ran around the softball/soccer fields adjacent to the track. Nice soft squishy grass. I went way too fast on the first one (6:15/mile), and a little slow on the second one (6:33/mile)

4x150m at 5k pace, 250m recoveries in the PLU parking lot
All estimates, and on the first one I wasn't paying attention, so went more than 200m.
46.5, 32, 32.8, 32.4

Workout:

4x 3/4 mile intervals @5k pace with 1/4 mile recovery jogs on the Four Seasons Road Race course. This course is nice and flat, only a few very minor "hills" here and there, mostly in the 3rd mile.

I felt good, it was nice to be able to hold sub-6 pace for a few minutes, and I was pleased to be able to recovery quickly between each one with such short rest. I ran a little long on the first interval because I forgot to set my Garmin to measure 3/4 mile laps.

Intervals: 4:34 (.76 miles), 4:27.5, 4:27.1, 4:26.5
This adds up to about a 17:51 for 3 miles

3x200m@fast, with 200m recoveries.
I set the garmin to do .13 miles, so just slightly longer than 200m (.124 miles)
41.3, 39.2, 41.7

Cool down:

2.65 miles in 22:25 (8:28/mile)

8 - Brooks Adrenaline GTS 10 Miles: 6.76Adidas Adizero Boston Miles: 5.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles on the trails in 56:20 (8:02.5/mile)

I felt really good today, for an easy day. My mind was on other things, so the miles just flew by.

8 - Brooks Adrenaline GTS 10 Miles: 7.00
Weight: 170.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.083.000.000.0011.08

11.08 mile progression run in 1:21:05 (7:19/mile). I kept the progression fairly mild today. I want to be recovered by Saturday's race. Should be my last run in these shoes!

Splits:
1 - 8:27 (long by about .08 miles)
2.5 - 19:55 (11:28)

3 - 23:36.5 (3:41)
5 - 38:17 (14:41)
6 - 45:24 (7:07)
7 - 52:31 (7:06.5)
8 - 59:25 (3:24.1 + 3:30.2 =  6:54.3)
9 - 66:08 (3:22.6 + 3:20.7 = 6:43.3)
10 - 72:57 (3:27 + 3:21.8 = 6:48.8)

11 - 1:21:05 (8:08)

8 - Brooks Adrenaline GTS 10 Miles: 11.08
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7xLM, 8 miles on Vickory in 59:51 (7:28/mile)

Feeling pretty good today. Left ham is still pretty tight and a little sore. First run in my new shoes!

Splits: 15:47 - 7:39 - 7:13 - 14:30 - 7:19 - 7:24

9 - Brooks Adrenaline 11 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.504.00

Easy 4 miles on the trails, with 1/2 mile at rp.

The 1/2 mile rp was supposed to be 6:15 pace, but was actually at 6:32/mile pace. I guess the fact that it was mostly uphill, and also on a trail may have accounted for the 17 seconds slower I was

8 - Brooks Adrenaline GTS 10 Miles: 4.00
Weight: 168.50
Add Comment
Race: Sound to Narrows 12K (7.45 Miles) 00:47:45, Place overall: 35, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.680.000.007.459.13

Warmup:

1.2 mile jog around the field
1x2 min at 1/2m pace - 6:29/mile pace, with recovery jog

Race:

Sound to Narrows 12K - 47:45 (6:25/mile)

I'm not sure why I run in this race. It is a local tradition, and I have done it a number of times. It is not possible to run a good time, though. It is a very tough course. The first four miles are very fast, mostly downhill, and the last 3 1/2 miles are mostly uphill. Two years ago I went out too fast the first half, and really payed for it in the second half. The "assault on Vassault" which is the last mile or so of the race, almost entirely up hill on Vassault Blvd, became more like a death march.

So, this year, I held back during the first four miles. Consequently, I was off pace, even with the dowhill advantages, and had no possibility of getting back on pace in the second half. On the other hand, it was nice to be able to truly race the second half, to blow by everyone else and actually push it back up Vassault. Overall the race felt like a hard tempo run, and I only really worked hard on the uphill of the last mile or so. I missed by goal pace by 10s/mile, but I should've had a more appropriate goal given the course, I supposed.

I started with Carl. He was shooting for sub 50 minutes and I was shooting for sub 47, so I should've been way out in front of him. In the first mile we ran together for a few minutes and then he let me go on ahead. However, in the 3rd mile I found myself catching up to him and repassing him. I don't know when he passed me earlier. Then on the next dowhill he went by me again. We yo-yoed through the first four miles before I finally pulled away during the tough uphill 5th mile. I ended up finishing about 2 1/2 minutes ahead of him. I also passed one of the top masters women just before the 4mile mark and beat her by 3 minutes. So that gives an idea of how my pacing went compared to others. Maybe it was a smarter way to run. I still think I probably should've gone a little faster the first 4 miles. Oh well, I did improve by 1 minute over my time 2 years ago, so I guess I can't complain too much. Plus I finished 35th out of 2472, and 2nd in my age division.

Splits:
Mile 1 - 6:00
This mile is all downhill, very fast start. It is not a good way to start in my mind, because you are forced to run fast right from the get go, and my body isn't ready to go sub-race pace so quickly.

2 - 12:28 - 6:28
The downhill continues until 1.4 miles, then the uphills start. There are two short but steep uphills that make this a fairly slow mile. I should've run faster, though. I didn't take enough advantage of the downhills at this point, but I was also to timid on the uphills.

3 - 19:12 - 6:44
The third mile is mostly uphill. It is not terribly steep, but just continuous climbing. I past quite a few runners during this mile, despite not really pushing very hard at all.

4 - 25:31 - 6:19
The fourth mile starts with some more climbing, but once the downhill starts it is very fast from that point on. My Garmin had be at 6:09 for the split, but for some reason the course had the mile marker 10 seconds beyond that.

5 - 32:19 - 6:48
The fifth mile is another tough, slow, mostly uphill mile. It was here that I began to die two years ago. This year I started to take the race more seriously, and began passing other runners in earnest. Still, I held the pace back enough to not kill myself. More than 20 seconds slower than my overall pace, yet I passed several runners and no one passed me. I went back and forth with the 4th place woman, but finally left her at some point.

6 - 38:36 - 6:17
I used this mile to get my breathing back under control, while still moving up on the last pack that was within my range. There were about 6 runners in a row of about 50 meters, and I passed about half of that pack on the dowhills. Before the mile ends we come out of Point Defiance Park, head down a very steep hill, and then up a very steep hill on the other side. I think my pace was down to 6:07/mile at 6.8 miles, and the last climb slowed me to a 6:17. Still, I moved up and passed another runner by the top of the hill.

7 - 45:23 - 6:47
The mile starts with a short reprieve from the steep hill at the end of the last mile. Then comes the "assault on Vassault". This is one long continuous hill that is about a mile long, taking you from 6.2 to 7.2 miles. There are two steep sections early on, and then the rest of the hill is more gradual. I ran the hill correctly this time, easing back on the two steep sections, catching my breath, and then accelarating the rest of the way up the hill, and through to the finish line. Unfortunately, there was only one more runner ahead of me before a long gap that was just too insurmountable with the hill and the distance left in the race. I waited until clearing the 2nd steep hill before passed the one runner, and then charged after the next pack, but didn't really gain much on them.

7.45 - 47:45  - 2:22 (5:15.5/mile pace!)
The last .45 miles starts with some hill on Vassault still, but once you get to the top you turn left and it is downhill for another .2 miles to the finish. I finished about 20 seconds behind the next pack of runners, didn't gain much on them. As I sprinted towards the finish I was getting that nauseated feeling I love so much at the end of races with hills :) The finish clock must've been off, because it said I was at 48:15, but the official results say 47:45. I forgot to stop my watch, so can't go by that. So, I will go by the official results.

That's all I have to say about that. Here's the link to the course.

 

8 - Brooks Adrenaline GTS 10 Miles: 1.68Adidas Adizero Boston Miles: 7.45
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.263.000.6211.7451.62
8 - Brooks Adrenaline GTS 10 Miles: 30.52Adidas Adizero Boston Miles: 13.109 - Brooks Adrenaline 11 Miles: 8.00
Weight: 169.50
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