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Week starting Jul 18, 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
40.9610.000.004.5055.46
8 - Brooks Adrenaline GTS 10 Miles: 51.46Adidas Adizero Boston Miles: 4.00
Weight: 168.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

SEJ-6.5 mile loop - 6.46 miles in 51:11

My upper quads are a little sore and tired from Saturday's long run.
Splits:
16:05
31:06
4:01

8 - Brooks Adrenaline GTS 10 Miles: 6.46
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Military Road route for 11 miles in 1:17:19

1 mile warm up, followed by 10 miles at "3/4" effort. The run felt good for the most part. My legs were still a little sore and tired from the last few days, but by breathing was never labored. I noticed even in the first half of the run that my leg lift was weak on the uphills. But energy-wise I was strong and able to make up for the weakness.

Splits:
1.0 - 7:49
1.5 - 11:30 - 3:31.25
2.0 - 14:59 - 3:38.25
2.5 - 18:27 - 3:28
3.0 - 21:54 - 3:27.5
3.5 - 25:33 - 3:38.5
4.0 - 29:04 - 3:31.75
4.5 - 32:25 - 3:20.75
5.0 - 35:53 - 3:27.75
5.5 - 39:18 - 3:25
6.0 - 42:44 - 3:26.25
6.5 - 46:02 - 3:17.75
7.0 - 49:31 - 3:29.25
7.5 - 53:01 - 3:30.5
8.0 - 56:32 - 3:30
8.5 - 60:04 - 3:33
9.0 - 63:19 - 3:15.25
9.5 - 66:49 - 3:29.5
10.0 - 70:16 - 3:27.5
10.5 - 73:51 - 3:34.25
11 - 77:19 - 3:28

8 - Brooks Adrenaline GTS 10 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

WTC-CH route - 6 miles in 51:45

Very easy day.

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.004.5014.00

--AM Run - 6:30 AM-----------------------------------------------------------------------

Vickory Route - 4 miles in 32:55

Not used to running this early. It was a slow pace. First time in my new light weight trainers, just breaking them in a little.

 

--PM Run - 1:30 PM-----------------------------------------------------------------------

Military Road route - 10 miles including 16 minutes of Fartlek in 1:13:06

I felt surprisingly good, give it was 2 hours later than I normally run and I was running for the second time today. This was my first double in years, probably at least back to 1995. I ran the first 2 1/2 or so as warmup, then did a fartlek of 3 sets of 3 min hard, 2 min easy, 2 min hard, 3 min easy. I ran the 3 min runs somwhere in the 8k-10k range of effort, with a slow acceleration into them. The 2 min runs were run as hard surges at 5k pace or better. The paces were based on feel. I didn't measure the distance covered on any of them.

Splits:
0.5 - 0:03:58
1.0 - 0:07:50 - 3:52
1.5 - 0:11:36 - 3:46
2.0 - 0:15:18 - 3:42
2.5 - 0:19:13 - 3:56
------------------------------- Start Fartlek
3.0 - 0:22:41 - 3:28
3.5 - 0:26:04 - 3:22
4.0 - 0:29:35 - 3:31
4.5 - 0:32:48 - 3:13
5.0 - 0:36:16 - 3:28
5.5 - 0:39:58 - 3:41
6.0 - 0:43:08 - 3:10
6.5 - 0:46:35 - 3:37
7.0 - 0:50:20 - 3:44
------------------------------ End Fartlek
7.5 - 0:54:03 - 3:43
8.0 - 0:57:32 - 3:29 (downhill)
8.5 - 1:01:23 - 3:52
9.0 - 1:05:18 - 3:55
9.5 - 1:09:14 - 3:56
10. - 1:13:06 - 3:52

8 - Brooks Adrenaline GTS 10 Miles: 10.00Adidas Adizero Boston Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

BPA route - 6 miles in 46:57

Probably a slightly short course. Nice day. Upper 60s, and sunny.

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 168.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Vickory route - 12 miles in 1:31:55 (7:40/mile)

The run felt pretty easy, though my upper quads were sore during the middle miles. The last 2 miles were pretty easy, though. Beautiful morning, temp in the 60's to around 70 by the end. It got up to upper 80's later in the day.

Splits:
1.0 - 0:08:21
1.5 - 0:12:16 - 3:55
2.5 - 0:20:12 - 7:56
3.0 - 0:24:10 - 3:58
4.0 - 0:32:00 - 7:50
5.0 - 0:39:38 - 7:38
6.0 - 0:47:12 - 7:34
7.0 - 0:54:48 - 7:36
8.0 - 1:02:30 - 7:42
8.5 - 1:06:12 - 3:42
9.5 - 1:13:42 - 7:30
10 - 1:17:26 - 3:44
11 - 1:24:41 - 7:15.5
12 - 1:31:55 - 7:14

8 - Brooks Adrenaline GTS 10 Miles: 12.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.9610.000.004.5055.46
8 - Brooks Adrenaline GTS 10 Miles: 51.46Adidas Adizero Boston Miles: 4.00
Weight: 168.50
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