May the Mass x Acceleration be with you

Pierce County P&R All-Comers 3200m

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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
69.030.003.384.8677.27
Adidas Adizero Boston Miles: 9.079 - Brooks Adrenaline 11 Miles: 62.198 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 167.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.860.002.751.4815.09

AM - 6 min. test, PLU Loop tempo run:

Warmup

7xLM
3 mile warmup to WHS in 22:17 (7:26/mile) (7:33 - 7:20 - 7:25)
Skipping exercises on grass
2x500m @ 1/2 marathon pace, 300m recoveries
1:55.1, 1:58.8
4x150m @ 5k pace or faster, 250m recoveries
30, 31.8, 32.3, 31.8
I think the first one was a little short

Workout

6 minute time trial.

I covered 1780m in the 6 minutes. I passed 1600m in 5:25, which is about 8 seconds faster than last time I did this test, though that was months ago. I'm pretty happy with the run, but would like to have improved a bit more than that by now.

So, 3 min intervals should cover 890 meters. I figure instead of doing 15x1 min. intervals I will do 11-12 quarters in 81, with 81 second 200m recoveries until I'm ready to tackle those 5x3 min intervals.

PLU Loop tempo run - 2 1/8 miles in 13:20 (6:17/mile)
6:13.5 - 6:22.7 - 0:44 (5:59/mile)

2 sets of:
15 pushups
15 burpees
30 crunches
20 squats
15 bench dips
20 Australian crawls
12 feet-elevated pushups
15 good mornings
15 lunges uphill

Cooldown

3.86 mile cool down in 29:57 (7:46/mile)
7:48 - 7:46 - 7:43 - 6:40 (7:44/mile)

PM:

Easy 3 miles in 22:55 (7:38/mile) (7:51 - 7:36 - 7:28)

Adidas Adizero Boston Miles: 5.239 - Brooks Adrenaline 11 Miles: 9.86
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Easy 3 miles in 24:13 (8:04/mile) (8:30 - 8:02 - 7:42)

PM 4xLM, 7 miles in 53:56 (7:42/mile)
Nice day for a run. Cloudy, cool, but dry with no wind.Hopefully tomororw night will be like this.
Splits: 7:54 - 7:36 - 7:45 - 7:37 - 7:37 - 7:43 - 7:44

9 - Brooks Adrenaline 11 Miles: 10.00
Weight: 0.00
Add Comment
Race: Pierce County P&R All-Comers 3200m (2 Miles) 00:11:13, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.170.000.633.3814.18

AM - Easy 3 miles in 23:27 (7:49/mle) (7:56, 7:43, 7:48)

PM - All comers meet

I opted to run both the 3200m and the 1600m

3200m in 11:12.9!

Originally, my main goal was going to be to just break under 11:20. However, I noticed in my on-line log that earlier in the year I had set a goal to break 11:15. I decided that was entirely possible, especially since last week when I ran 11:22 my first lap was way too slow. I figured I could go out 4 seconds faster that first lap, and then I'd only need to drop 3 more seconds the rest of the race. I managed to do even better. Thankfull there was a little competition. I ran in 2nd most of the way behind some high school/college guy. On the back stretches I would gain on him, then he would pass his friends on the corner before the finish straight and pull away from me again. With one lap to go I sailed by him right at the line, moving pretty quickly (dropping from 86 pace to 76 pace!), but he caught me in the last 200m and beat me by a couple seconds. I wasn't too worried, though. He's just a young buck, and I'm an old dude now. I was especially please that I was able to get out in 82, instead of 88 last week, and still hold on to the correct pace the rest of the way, and then kick the last lap. And that last lap was about 2 1/2 seconds faster than last week! So almost all of my 9 second improvement was in the first and last laps.

Splits:
1 - 82.3
2 - 85.5
3 - 84.8
4 - 84.9
5 - 86.1
6 - 86.6
7 - 85.7
8 - 76.9!

 


 

1600m race in 5:21.3

I was a little disappointed in this race. I didn't really put any pressure on myself, but I still wanted to break 5:20. My 2nd and 3rd laps were a little slower than I realized, and I didn't start my kick quite as early as I should've. Also, they started this race with 35 runners of all ages, and starting on the 3rd lap I was lapping a lot of kids, and they were  getting in my way. I was constantly dogging and weaving in and out. Everyone was supposed to stay in lane 2 through the finish area until their last lap. As I was sprinting for the finish a little kid was right in front of me in my lane, definitely slowed me down a bit. Oh well, still got 3rd place.

1600m Splits:
1 - 79.9
2 - 81.0
3 - 81.8
4 - 78.6

8 - Brooks Adrenaline GTS 10 Miles: 3.00Adidas Adizero Boston Miles: 3.849 - Brooks Adrenaline 11 Miles: 7.33
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 3 miles in 25:06 (8:22/mile) (8:54 - 8:18 - 7:55)
It took a while to get warmed up this morning.

Noon - Easy 7 miles on the trails in 55:04 (7:51/mile)
Splits: 8:11 - 7:51 - 7:55 - 7:47 - 8:03 - 7:59 - 7:18

9 - Brooks Adrenaline 11 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - Easy 3 miles in 24:47 (8:16/mile)
8:42 - 8:09 - 7:57

Noon - 9 miles on BPA in 1:05:59 (7:20/mile)
Energy-wise I felt good. Now that summer has returned my allergies are back with a vengeance. At least I can sneeze and blow my nose for free when I'm out running in the great outdoors!
Splits: 7:41.5 - 7:24 - 7:26 - 7:06 - 7:23 - 7:26 - 7:18 - 6:59 - 7:16

8 - Brooks Adrenaline GTS 10 Miles: 3.009 - Brooks Adrenaline 11 Miles: 9.00
Weight: 167.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles on Vickory in 1:57:28 (7:20.5/mile)

I felt kind of tired today, heavy legs and such. At four miles I almost thought about stopping and jogging back. But, still managed to keep going and get the pace down, too. Maybe I ran a slow 1 mile warmup, then 15 miles in 1:49:20, which would be 7:17/mile.

New all-time high mileage for 1 week for me!

Splits:
1 - 0:08:08 - 8:08
2 - 0:15:42 - 7:35
3 - 0:23:10 - 7:28
4 - 0:30:34 - 7:24
5 - 0:37:57 - 7:23
6 - 0:45:05 - 7:09
7 - 0:52:18 - 7:13
8 - 0:59:39 - 7:21
9 - 1:06:47 - 7:08
10 - 1:14:21 - 7:34 (uphill)
11 - 1:21:33 - 7:12
12 - 1:28:57 - 7:24
13 - 1:36:12 - 7:15
14 - 1:43:15 - 7:03
15 - 1:50:25 - 7:10
16 - 1:57:28 - 7:03

9 - Brooks Adrenaline 11 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.030.003.384.8677.27
Adidas Adizero Boston Miles: 9.079 - Brooks Adrenaline 11 Miles: 62.198 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 167.50
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