May the Mass x Acceleration be with you

Week starting Jul 11, 2010

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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
39.0215.000.005.0059.02
Weight: 170.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

SEJ-6.5 mile loop - 6.46 miles in 51:02

Felt a little tired from Saturday, but overall pretty good. The Abdomen was not sore during the run or afterwards. Pace was exactly what I wanted.

Did 7xLM before the run
Splits:
15:58
47:13
51:02 (3:49.5)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

Military Road route - 11 miles in 1:19:22 (7:13/mile)

Ugh. This was a much harder run than anticipated. I am obviously still a bit tired from Saturday's long run effort. I felt tired from the beginning and only got worse as the run went on. It was mostly the uphills that got me. As soon as I started running up a hill I would go into oxygen debt, especially over the last 4 miles of the run. Downhills were still easy and quick, though.

2 mile warm up - 15:23 (7:42,7:41)
9 miles @ "3/4" effort - 1:03:59 (7:06.5/mile)
Splits:
18:48 (3:25.75)
22:20 (3:31.25)
25:58 (3:38)
29:30 (3:32.5)
32:53 (3:22.75)
36:24 (3:31.25)
39:55 (3:30.5)
43:27 (3:32)
46:49 (3:22)
50:22 (3:32.5)
54:00 (3:38.5)
57:34 (3:33.75)
1:01:12 (3:38.25)
1:04:30 (3:18.75)
1:08:13 (3:42.25)
1:12:00 (3:47)
1:15:50 (3:50.25)
1:19:22 (3:32)

Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

WTC-CH Course - 6.1 miles in 51:27

Easy jog. Feeling pretty good today, much better than yesterday. Hopefully will feel great by tomorrow

Weight: 169.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

Military Road route - 10 miles w/ Farlek in 1:14:33

1st 5 miles were a warmup, then I ran a ladder fartlek of 5 min, 4 min, 3 min, 2 min, 1 min with equal time for recoveries, then a 1/2 mile cool down

I had to reroute my return trip as there was a downed electrical wire across the road. I didn't mind edging around it on the warmup (with permission) but didn't want to deal with it during a fartlek interval.

Splits:

2 - 15:42

3 - 23:30 - 7:48

4 - 30:55 - 7:25

5 - 38:38 - 7:43

-------------------------

5.5 - 41:50 - 3:12

6.0 - 45:16 - 3:26

6.5 - 49:13 - 3:57

7.5 - 56:07 - 6:54

8.5 - 63:18 - 7:11

9.5 - 70:23 - 7:05

10 - 1:14:33 (approx)

Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

SEJ-6.46 Loop in 51:48

Feeling pretty good today. Stomach issues all cleared up from yesterday post-run.

Splits:

16:12

47:38 - 31:26

51:48 - 4:10

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.006.000.000.0019.00

Vickory route for 12 miles + Allison Loop = 19 miles in 2:25:55 (7:41/mile)

I ran the first 6 miles extra slow and easy, then sped up to a normal pace the next 6. Then on the last 7, I just picke up a little bit the first mile, with the major uphill, but then gradually picked up after that to under marathon pace by the last 2 miles. Those last two definitely felt harder than I would want to run for an entire marathon. However, if at mile 24 I feel like I did at mile 17 today I will be able to run under pace the last 2-3, even 4 miles or more.

Splits:

01 - 0:08:21

02 - 0:16:15 - 7:54

04 - 0:32:31 - 16:16

06 - 0:48:31 - 16:00 - 8:05/mile

-------------------------------------------------

07 - 0:56:12 - 7:41

08 - 1:04:10 - 7:58

09 - 1:11:52 - 7:42

10 - 1:19:42 - 7:50

11 - 1:27:21 - 7:39

12 - 1:35:04 - 7:43 - 7:45.5/mile (cum=7:55)

-------------------------------------------------

13 - 1:42:51 - 7:46

-------------------------------------------------

14 - 1:50:15 - 7:24

15 - 1:57:48 - 7:33

16 - 2:05:11 - 7:23

17 - 2:12:20 - 7:09

18 - 2:19:09 - 6:49

19 - 2:25:55 - 6:46 - 7:11/mile (Cum-7:41)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.0215.000.005.0059.02
Weight: 170.50
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