| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.53 | 0.00 | 9.00 | 3.00 | 69.53 |
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| 9 - Brooks Adrenaline 11 Miles: 37.32 | 8 - Brooks Adrenaline GTS 10 Miles: 28.19 | Adidas Adizero Boston Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 8.00 | 0.00 | 15.02 |
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Noon: 2 mile warmup, 8 mile threshold run, 2 mile cool down
Warm up - 2.02 miles in 15:14, includng a 2 min. run @ 1/2 marathon pace
8 mile Steady State run in 51:42 (6:28/mile)
The plan was to start out around 6:40/mile the first couple miles, speed up to 6:30 for most of the miles, in the middle. Then speed up to 6:20 or faster the last few miles. Pretty much went to plan. The pace was not hard to hold, just a little unfamiliar territory. The 6th mile, uphill, was tough to keep to 6:30 pace. And the last mile was a good challenge. Otherwise, not too difficult.
Splits:
1 - 06:36 - 6:36.6
2 - 13:16 - 6:39.7
3 - 19:43 - 6:27.6
4 - 26:12 - 6:28.6
5 - 32:34 - 6:21.9
6 - 39:02 - 6:28.1
7 - 45:26 - 6:24.4
8 - 51:42 - 6:15.6
2 mile cool down in 16:06
PM - Easy 3 miles in 24:28 (8:09/mile) |
| 9 - Brooks Adrenaline 11 Miles: 15.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Easy 3 miles in 25:14
NOON: Easy 6 miles on the trails in 48:35 (24:26 - 24:09) |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 | 9 - Brooks Adrenaline 11 Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles on Military Road in 1:05:29 (7:16.5/mile)
I had an all-day class that got out early, so I decided to go ahead with this run after all. Weather was decent. Cloudy, but 70 degrees. I think my legs are still a little tired from Monday.
Splits: 7:46 - 7:18 - 7:21 - 6:58.5 - 7:00 - 7:03 - 7:00.5 - 15:03 |
| 9 - Brooks Adrenaline 11 Miles: 9.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.32 | 0.00 | 1.00 | 3.00 | 14.32 |
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AM - Easy 3 miles in 24:19 (8:06/mile) (8:28 - 8:03 - 7:48)
Feeling pretty good. Beautiful morning for a run. Clear skies, cool, wisps of fog here and there. Nice!
Noon:
Warmup: 7xLM, Warmup, LL, 2x500m@1/2M, 4x150@5k
Workout: 16x100m hard, 100m recoveries (straights and curves)
19.6, 20.4, 20.1, 18.9, 19.4, 19.1, 18.8, 18.9, 18.9, 19.2, 19.1, 18.8, 19.2, 18.9, 19.8, 17.9
Cool down - 4.32 miles in 33:31 (7:46/mile)
The workout didn't feel too difficult, but I was sure wiped out the rest of the day. Must've been the sun. |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 | Adidas Adizero Boston Miles: 4.00 | 9 - Brooks Adrenaline 11 Miles: 7.32 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.19 | 0.00 | 0.00 | 0.00 | 10.19 |
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AM - Easy 3 miles in 23:31 (7:50/mile) (8:04 - 7:39 - 7:48)
NOON - Allison loop - 7.19 miles in 54:35 (7:36/mile)
Surprising amount of energy today given how I felt yesterday after my run and all evening. The one bad thing was some GI distress I've been having for a couple days. Hti me pretty hard around 5 miles, so the last 2.2 was pretty tough, but also caused me to speed up to get home. Nice even splits other than that, and the steep uphill 1st mile.
Splits: 7:56 - 7:35 - 7:35 - 7:36 - 7:36 - 7:30 - 7:19 - 1:27.5 (7:36/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 10.19 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 miles on Vickory in 1:33:02 (7:45/mile)
Not a good run today. My legs were so tired, sore, crummy. My left hamstring was hurting more again, and even my groin injury was bothering me again. At 3 miles I almost gave up and turned around, but managed to stick it out and get the whole 12 in.
8:17 - 7:51 - 7:52 - 7:42 - 7:34 - 7:33 - 7:33 - 7:47 - 7:41.5 - 7:49 - 7:57 - 7:25 |
| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.53 | 0.00 | 9.00 | 3.00 | 69.53 |
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| 9 - Brooks Adrenaline 11 Miles: 37.32 | 8 - Brooks Adrenaline GTS 10 Miles: 28.19 | Adidas Adizero Boston Miles: 4.00 |
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