May the Mass x Acceleration be with you

Four on the Fourth

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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
57.283.510.005.2566.04
Weight: 174.88
Race: Four on the Fourth (4 Miles) 00:24:22, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

2 miles of warmup, 4 mile race, 2 mile cool down

Felt good, couldn't believe I was running 6 minute mile pace through 3 miles. I didn't think I would be able to run that fast and it didn't feel like I was running that fast. Unfortunately, my stomach rebelled during the last mile and I was forced to slow down on the last uphill.


Splits: 2:57.75 - 6:01.75 (3:04.25) - 12:01.25 (5:59.25) - 18:00.5 (5:59.25) - 21:10.5 (3:10.25) - 24:21.75 (3:11.25)

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

The first half felt great, I was running quickly and it was pretty easy. The second half was a bit more tiring and my legs struggled on the uphills and over the last 2 miles especially.
Actually ran 1:32:53, but the first and last miles are about 40 seconds long, each

Splits: 8:32 - 12:32 (4:00) - 16:13 (3:41) - 20:13 (4:00) - 27:54 (7:41) - 31:34 (3:40) - 35:27 (3:52) - 38:45 (3:18) - 42:34 (3:49) - 46:29 (3:56) - 50:17 (3:48) - 57:28 (7:10) - 1:01:20 (3:53) - 1:05:05 (3:45) - 1:08:51 (3:46) - 1:12:48 (3:56) - 1:16:39 (3:52) - 1:20:28 (3:48) - 1:24:23 (3:55) - 1:32:53 (8:31)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

41:25

Easy run on the trails. I was pretty tired and sore after a race followed by a 12 miler.

Weight: 175.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.256.25

2 mile warmup on the treadmill at 8:00/mile

5x400@5k pace (6/mile) on the treadmill as part of a circuit routine

3 mile cool down on the trails in the early sun, before it got hot outside!

Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Military Road route - 10 miles in 1:14:34 (7:27/mile)

This became a pretty tough run, especially the last couple miles. I was tired from yesterday's workout. But mostly it was hot. I ran a little earlier than usual, but it was still mid-70s at the start and mid-80s by the end. Quite a shock to the system when I am used to running in upper 50's to low 60's weather.

Splits:
1 - 7:44
2 - 15:14 (7:30)
3 - 22:51 (7:37)
4 - 30:02 (7:11)
5 - 37:29 (7:27)
6.5 - 48:42 (11:13)
7 - 52:19 (3:38)
8 - 59:32 (7:13)
9 - 1:07:11 (7:39)
10 - 1:14:34 (7:23)

Weight: 174.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Military Road route - 6 miles in 44:53

It was hot again, around 82 when I ran, but it got up to 90 later in the day. It felt a lot better than yesterday, however, even though I didn't bring any water. The pace felt comfortable the whole way, no difficulty or tiredness from yesterday.
Splits:
  3:49
  7:42 (3:53) -1 mile
11:24 (3:42)
15:05 (3:41) - 2 mile
18:54 (3:49)
22:38 (3:44) - 3 mile
26:21 (3:43)
29:53 (3:32) - 4 mile
33:43 (3:50)
37:29 (3:46) - 5 mile
41:20 (3:50)
44:53 (3:33) - 6 mile

Weight: 175.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.283.510.000.0018.79

Foothills Trail run - 18.79 miles in 2:22:34 (7:35/mile)

I ran with Carl the first 11.77, then ran out another 3.5 and back. I had planned on running 11 or just over with Carl, but we went a little long and ran a little fast, so I ended up increasing my long run from 16 to 18.75 instead of only to 18, nearly a 3 mile increase! The first 11.75 with Carl was more tiring than expected, yet the other 7 was not too difficult. I really tried to push the last 3 1/2 to marathon pace, and then even harder when I thought I had a mile left. The last mile was definitely tough. The distances are based on Carl's Garmin

Splits:
1:31:59 - 11.77 miles
26:31 - 3.51 miles
24:04 - 3.51 miles

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.283.510.005.2566.04
Weight: 174.88
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