| 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 | | 68.63 | 0.00 | 1.25 | 3.37 | 73.25 |
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| Adidas Adizero Boston Miles: 3.59 | 9 - Brooks Adrenaline 11 Miles: 45.41 | 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.19 | 0.00 | 0.63 | 1.18 | 15.00 |
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AM - Easy 3 miles in 23:40 (7:53/mile) (8:07 - 7:44 - 7:49)
PM:
Warmup:
7xLM
3.01 mile warmup in 22:51 (7:36/mile) (7:48 - 7:27 - 7:33)
Skipping exercises
2x500m @ 1/2 marathon pace with 300m recoveries
1:53.7, 2:01.9
4x150@5k pace, 250m recoveries
Workout:
6 laps of 'straights and curves' - run the curves super easy, and the straights fast - between 800m-mile race pace.
This was my first real speed workout in a long time. My left ham is still sore and a bit weak, but didn't give me too much trouble during the workout.
19.7, 20.0, 19.9, 19.4, 20.6, 19.5, 19.8, 19.2, 19.6, 19.7, 19.8, 19.0
Cooldown:
5.4 mile cool down in 41:23 (7:40/mile)
Splits: 7:31 - 7:44 - 7:53 - 7:35 - 7:25 - 3:16 (8:10/mile)
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| Adidas Adizero Boston Miles: 3.59 | 9 - Brooks Adrenaline 11 Miles: 11.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - easy 3 in 24:52 (8:17/mile)
PM - Easy 6 on the trails in 46:52 (7:49/mile)
Feeling pretty good today, but took it easy on the trails to give the legs a break. My left ham is still very tight and unhappy. I ran nice, even splits…
Splits: 23:26 - 23:25 |
| 9 - Brooks Adrenaline 11 Miles: 9.00 |
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| | Race: |
Pierce County Parks All-Comers 3200 (2 Miles) 00:11:38, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.44 | 0.00 | 0.62 | 2.19 | 15.25 |
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AM - Easy 3 miles in 23:14 (7:45/mile) (7:49 - 7:40 - 7:46)
PM - 3200m race at Sparks Stadium in 11:38.9
Warmup
Easy warm up of 1.3 miles in 10:07 (7:48/mile)
2x500m (.31 miles) @ 1/2 marathon pace with 300m recoveries
1 - .31 miles in 2:03 (6:36/mile pace)
2 - .32 miles in 2:08 (6:41/mile)
2x150@5k pace, 250 recoveries
29.8, 30.75
Race
3200m race at Pierce County Parks all-comers meet in 11:38.9
I wasn't sure what to expect from myself. Last year I ran 12:06, and I definitely didn't want to run that slowly. But I haven't done much speedy work in a while, so didn't know if I had any speed to speak of. But I had a couple workouts over the last week or so where I ran more quickly than I thought I could handle. The best I could hope for was 11:40, I figured. I really didn't think I'd run that fast, though. Even during the race, I never thought I would break it. As my splits show, I was never really in a position to expect it. It wasn't until I finished the race and looked at my watch that I realized I had done it.
Starting out a little fast the first lap, I settled into a comfortably hard sub 89. I wasn't pushing all out, but was content to be staying under 89 each lap. I decided to pick it up a smidge on the second mile. Mark got out several seconds faster than me during the first two laps and then we stayed the same distance apart until the last 2 or 3 laps, when I began to close on him. My 87s 7th lap caught me up to him and I passed him just before the last lap started. As soon as I started the last lap I just took off, felt great, was pleased to be able to push quite hard and open up a gap on Mark. I ended up beating him by about 4 seconds.
27 seconds faster than last year should mean about 54 seconds faster than last year in the Four on the 4th, which would be 23:28, which is exactly the time I've been planning to shoot for. However, I didn't push as hard this year as I did last year in the 3200, so I may be able to go even faster on the 4th!
Check out these nice, even splits
1 - 01:27.4 - 87.4
2 - 02:56.2 - 88.8
3 - 04:25.0 - 88.8
4 - 05:53.8 - 88.8
5 - 07:22.8 - 89.0
6 - 08:50.5 - 87.7
7 - 10:18.1 - 87.5
8 - 11:38.9 - 80.8
Cooldown
7.45 mile cool down in 1:01:57, including about 1 1/2 miles with Mark and one of his athletes at about 9:15/mile pace.
Splits: 7:55 - 9:16 - 8:44 - 7:47 - 8:50 - 8:23 - 7:34 - 3:28 (7:39/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - easy 3 miles in 24:37. I was pretty stiff and tired this morning. It took me a while to loosen up. My splits were far from even: 8:52 - 8:01 - 7:45. At least they went the right way!
PM - Easy 6 miles on trails in 48:24 (24:14 - 24:10) |
| 8 - Brooks Adrenaline GTS 10 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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16 miles on Vickory route in 1:58:03 (7:23/mile)
Feeling good after a couple weeks without a long run. The pace was pretty comfortable throughout, and no pain or tightness in the quads. The hamstring was not noticeably tight either.
Splits: 7:47 - 7:27 - 7:24 - 7:28 - 7:24 - 7:20 - 7:17 - 7:29 - 7:11 - 7:44 - 7:20 - 7:23 - 7:13 - 7:17 - 7:13 - 7:05 |
| 9 - Brooks Adrenaline 11 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Easy 3 miles on the Burnt Bridge Creek trail in 24:02 (8:01/mile)
PM - 6 miles on the Burnt Bridge Creek Trail in 46:11 (7:42/mile).
It was a gorgeous day, sunny warm, not much wind. Lots of people out on the trail, too. Felt good, ran a little faster than I intended or should've, but I felt pretty good. My left ham is more sore today, but mostly I think it is the old sciatica cropping up again.
Splits: 7:55 - 7:31 - 7:37 - 7:39 - 7:37 - 7:53 |
| 9 - Brooks Adrenaline 11 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.63 | 0.00 | 1.25 | 3.37 | 73.25 |
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| Adidas Adizero Boston Miles: 3.59 | 9 - Brooks Adrenaline 11 Miles: 45.41 | 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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