| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.30 | 0.00 | 1.29 | 5.62 | 78.21 |
|
| 9 - Brooks Adrenaline 11 Miles: 69.72 | Adidas Adizero Boston Miles: 8.50 | 8 - Brooks Adrenaline GTS 10 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.50 | 5.70 |
|
2.6 mile warmup in 19:43 (7:35/mile)
2x400@4 mile race pace
I ran a little faster than race pace. I decided to do this on the track so I could do 2x400 instead of a single 1/2 mile at race pace like I usually would. I ran the 400s in 1:25.8 and 1:26.7, but was really shooting for an 88. The pace did feel a little fast, but I think 88 will feel easier. Especially in a race, with my racing shoes on.
2.6 mile cool down in 20:16 (7:48/mile) |
| 9 - Brooks Adrenaline 11 Miles: 5.70 |
| |
| | Add Comment |
| | Race: |
Four on the Fourth (4 Miles) 00:23:27, Place overall: 17, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.83 | 0.00 | 0.67 | 4.00 | 13.50 |
|
Warmup:
1 1/2 mile warmup jog in 11:27
2x500m @ 1/2M pace. I ran them a little too far, but close enough (.33-.34 miles)
2:07, 2:11, both in about 6:20-6:25/mile pace)
Race:
Four on the Fourth 4 mile race - Goal time: 23:28; Actual time: 23:27!
I felt pretty good all morning, through the warmup and pre-run intervals. I was in a relaxed and happy mood beforehand, too.
My goal was to get out a little more aggresively than usual and try to take a little more risk. I'm not sure whether I really took much risk, but I did push a little more aggresively at least. Usually my friend, Mark, goes out faster than me and I catch him after a couple miles. However, today I went out with him or slightly ahead of him. We ran together the first mile, with me usually even or slightly ahead of him. The whole first mile is downhill, with a fairly good-sized and steep downhill the first half mile, then more gradual the 2nd half. We were at 1/2 mil in 2:44, but 5:45 at the mile, so definitely slowed up a bit. 5:45 was the slowest I had wanted to be. I was thinking 5:40-5:45 would be a good start, then try to hold pace (5:52) over miles 2-3, and hang on for the uphill 4th mile (it's an out and back course).
Mile two I opened up a few second gap on Mark. Not much, though, because I was able to hear him behind me when he would cheer on other runners. Mile two was a little slower than it should've been, a little too comfortable. Still, I was gaining on runners and moving up consistently. As we approached the turn-around I saw another friend, Darrin, up ahead. He was in 12th, but not as far ahead of me as he usually is. I found out later he went out too fast (5:15) the first mile and slowed up a bit after that. I counted the runners returning as they went by me and I was in 20th.
Mile three I focused on keeping my pace down to low 5:50s. It's basically a flat to slight incline mile, and I usually am able to catch a few runners here. There was a group of 3 runners not far ahead of me at the turn-around, and I caught them pretty quickly and zoomed past them like they were standing still. I could still hear Mark behind me by the 3 mile mark. I checked my split and was under 17:30! That's more than 30 seconds ahead of last year, and slightly ahead of goal pace. I just wanted to try to get under 6 minutes on the last mile.
From the 3 mile mark you can see all the way up to the big hill just before the finish. I could see Darrin up ahead of me in his bright green shirt. He hadn't gained on me. In fact I was gaining on him. I really tried to push the last mile, kept checking the Garmin. I hit 1/2 mile to go in 2:59 for the split, so still on pace! I kept the pressure on myself, though I was slowed a bit on the big uphill just before the finish. My stomach, which was already a little queazy, really tightened up on me on the hill, and in the final sprint to the finish. As I approached the finish I saw the digital display say 23:26 so I gave just a bit more of a surge and my watch said 23:27 when I looked after the race! Woo hoo, made my goal by 1 second! I can feel good about that because the goal was challenging to begin with. Based on the time I ran at the track meet Wednesday I thought I could pull off a 23:28 if I ran a really good race. Looks like it worked out. Next is the Lakefair 8k!
It was really nice to be able to get out more aggressively, and yet still find something to push hard through the finish, and also still be able to be competitive with all the runners around me.
Splits:
1 - 05:45 - 5:45
2 - 11:45 - 6:00
3 - 17:28 - 5:43
4 - 23:27 - 5:59
Cool down:
5 mile cool down in 42:05 (8:25/mile)
I ran over the whole course again with Mark, then finished up with one more mile on my own to make it 12 for the day. The first mile we ran with a kid Mark coaches, so ran a little extra slowly.
Splits: 9:25 - 8:10 - 8:03 - 8:12 - 8:15
|
| Adidas Adizero Boston Miles: 8.50 | 9 - Brooks Adrenaline 11 Miles: 5.00 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - Easy 3 miles in 23:58 (7:59/mile)
My legs were pretty tired from yesterday's race and other running, plus the stress of the day. It was good to get the 3 in, though, as I loosened up by the last mile and felt a lot better afterwards.
Splits: 12:21 - 11:37
PM - 7 miles in 54:27 (7:47/mile)
Feeling pretty good now. Much less tight and tired than I was this morning. The last couple miles I ran out of gas, but otherwise felt good. Summer is finally here, and it was a gorgeous 80 degrees out today.
Splits: 8:15 - 7:50 - 7:51 - 7:44 - 7:41 - 7:40 - 7:25 |
| 9 - Brooks Adrenaline 11 Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - Easy 3 miles in 24:34 (8:11/mile)
Feeling fine. Bright, sunny. My legs are really tight right out of bed, and my left knee tends to give me trouble on this morning runs. I didn't do any kind of LM warmup, though, so will try that tomorrow and see if it helps.
PM - 9 miles in 1:07:51 (7:32/mile)
Started out feeling pretty good, was running a good pace though it felt slow. 2nd half I started to slow down, my knee, ham, and quads started to hurt. I was glad when I was done. It was another beautiful day, around 80 degrees and sunny.
Splits: 7:27 - 7:26 - 7:36 - 7:17 - 7:31 - 7:35 - 7:28 - 7:45 - 7:45 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
| |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.27 | 0.00 | 0.62 | 1.12 | 14.01 |
|
AM - Easy 3 in 24:54 (8:18/mile). I didn't feel this slow today. My knee, ham, etc. all felt better this morning. I took a moment to do a couple squats and lunges beforehand to loosen up a bit. Seems to have helped.
PM - Speed work
Warmup
7xLM
Easy 3 mile warmup in 23:11 (7:44/mile)
Skipping Exercises
LL Warmup
2x500m on the track @ 1/2 marathon pace, 300m recoveries
1:56.7, 2:01
4x150m with 250m recoveries
Workout
6 laps of Straights and Curves
A couple of my straights were long, one by about 5m, and one by 10m. I was tired before I started this workout and tried to talk myself out of it. Thankfully, I didn't listen to myself.
Intervals: 20.1, 20.3, 19.7, 20.0, 21.1 (+5m), 20.0, 22.0 (+10m), 19.7, 19.6, 20.0, 19.7, 19.1
4.52 mile cool down in 35:51 (7:56/mile)
I was pretty much dead on the cool down.
Splits: 7:46 - 4:10 - 7:48 - 8:04 - 8:04
|
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 | 9 - Brooks Adrenaline 11 Miles: 14.02 |
| |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 55:25.
My legs are still very tired, so I just took it nice and easy. Hopefully tomorrow I'll be ready to handle a long run.
Splits: 8:13 - 7:53 - 7:58 - 7:56 - 7:56 - 7:49 - 7:40 |
| 9 - Brooks Adrenaline 11 Miles: 7.00 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
16 mile run in 1:59:44 (7:29/mile)
The first 11 miles felt great. Then my legs got really tired and started to ache. I stopped to stretch for a bit and felt much better until the last mile. Beautiful sunny day. It was about 60 at the start and 70 at the finish.
Splits: 7:47 - 7:36 - 7:46 - 7:38 - 7:31 - 7:28 - 7:29 - 7:22 - 7:34 - 7:25 - 7:13 - 7:16 - 7:48 (???) - 7:20 - 7:13 - 7:18 |
| 9 - Brooks Adrenaline 11 Miles: 16.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.30 | 0.00 | 1.29 | 5.62 | 78.21 |
|
| 9 - Brooks Adrenaline 11 Miles: 69.72 | Adidas Adizero Boston Miles: 8.50 | 8 - Brooks Adrenaline GTS 10 Miles: 3.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|