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Week starting Jun 16, 2013

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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
29.700.004.000.0033.70
Brooks Adrenaline 12 Miles: 33.70
Weight: 180.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles on Military Road in 1:33:57 (7:50/mile)

Finally got my 12 miler in. The hills in the second half got to me, but other than that it was pretty smooth sailing. The right knee is only a minor aggravation now, and the left knee doesn't bother me at all.

It was a beautiful sunny day, upper 60s, still a little muggy today, but much better than yesterday for running.

7:57 - 7:44 - 7:59 - 7:37 - 7:35 - 7:33 - 7:54 - 7:48 -  7:41 - 7:38 - 8:09 - 8:23

Brooks Adrenaline 12 Miles: 12.00
Weight: 181.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 on the trails in 34:51

Feeling pretty tired today. I guess 12 miles was longer than I thought for my current condition.

Brooks Adrenaline 12 Miles: 4.00
Weight: 179.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

Easy 4.04 miles through Pleasant Valley in 32:41 (8:06/mile)

Still feeling the fatigue from Monday. Crazy. Oh well, at least nothing's hurting too much.

Splits: 8:18 - 7:59 - 8:06 - 7:59

Brooks Adrenaline 12 Miles: 4.04
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.030.004.000.008.03

2.03 mile warmup in 15:12 (7:37 + 7:24 = 7:31/mile)


4 mile tempo run in 27:31 (6:53/mile)

I wish it wasn't as hard of an effort as it was to get under 7, but I'm glad I did it. Only on the uphills was I very tired. Even at the end, on the flat the pace was pretty comfortable. Compared to last week, this was harder effort, but quite a bit faster (28:41 vs 27:31). Still about 3 minutes off where I was last year in April, but oh well. Progress.

Splits: 7:00.4 - 6:49.5 - 6:59.3 - 6:42.7


2 mile cool down in 16:26 (8:13/mile)

Brooks Adrenaline 12 Miles: 8.03
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.630.000.000.001.63

Easy 1.63 miles checking on signs, in 12:33 (7:41/mile)

A little tired after yesterday's effort.

Brooks Adrenaline 12 Miles: 1.63
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles around neighborhood in 30:37 (7:39/mile)

Feeling a little better today. However, my knee started to hurt quite a bit over the last half mile of the run.

7:43 - 7:31 - 7:34 - 7:50

Brooks Adrenaline 12 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.700.004.000.0033.70
Brooks Adrenaline 12 Miles: 33.70
Weight: 180.50
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