| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"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 | | 39.90 | 0.50 | 0.62 | 6.38 | 47.40 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 39.15 | Adidas Adizero Boston Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.62 | 4.88 | 13.00 |
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Warmup:
2.35 mile warm up in 18:15
2x500m @ 1/2 marathon pace (1:57.79, 2:05.04)
4x150m @ 5k pace or faster (31.90, 33.26, 32.46, 31.42)
Workout:
3x800@5k pace (3:00 goal) - 2:59.45, 3:01.31, 2:58.70
400 recoveries
2x800@10k pace (3:07.2 goal) - 3:07.30, 3:07.44
400,800 recoveries
1x3200@10k pace (12:28.8 goal) - 3:07.38 + 3:08.66 + 3:06.45 + 3:01.89 = 12:24.4
400 recovery
The 2nd interval my body was thinking it didn't want to run hard today, but I told it I was in charge so too bad. The first 800 at 10k pace it was difficult to find the right pace. I was too fast, then too slow, back and forth, but finally got it right in the end. The second one was much easier.
The last 3200 was a real challenge after already tiring myself out with 5x800. The last 1600 felt like the last mile of a 10k race. Hopefully Sunday's race will go similarly.
Strength:
2 sets of:
20 pushups
30 squats
40 ab crunches
10 scorpions
15 wideouts
2 sets of:
15 bench dips
15 burpees
15 lunges
40 back arches
10 iron crosses
Cooldown:
2.4 miles in 19:35
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.75 | Adidas Adizero Boston Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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Easy run on trails - 7.7 miles in 1:00:20
I felt pretty good today, so I decided to extend my 6 miler to 7.7 miles |
| 8 - Brooks Adrenaline GTS 10 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.50 | 8.70 |
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6xLM, 6xCM
3.05 mile warmup in 24:16
5 hills of approx. 150m, with 170m recoveries
30.24, 29.70, 30.84, 30.12, 28.78
Cool down of 4.65 miles in 36:14. Instead of just running back the 3.05 I ran further out the trail and then back, to add a bit more volume to the day/week. |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.50 | 0.00 | 0.50 | 10.00 |
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Military Road route - 10 miles in 1:15:24 (7:32.4/mile)
I wanted to make this a pretty easy run, overall, so I had to really work at slowing down to 7:40-7:50 pace. The whole run felt pretty easy. However, my legs were starting to get a little fatigued in miles 6-9, which just goes to show that it is the distance, not the pace that is tiring. If I had been running at 7:00/mile, or even 6:50 I wouldn't have felt significantly more tired during those miles. It's just the constant rythym of a steady pace. To prove my point, I decided to speed up on the last mile, running the first half at marathon pace and the second half at 10k pace. The first half felt better than the previous few miles, just because of the change of pace/stride/effort.
Splits:
1 - 07:47
2 - 15:15 - 7:27.5
3 - 22:57 - 7:42
4 - 30:22 - 7:26
5 - 38:05 - 7:42
6 - 45:45 - 7:40
7 - 53:28 - 7:43
8 - 1:01:00 - 7:32
9 - 1:08:44 - 7:44
9.5 - 1:12:17 - 3:33.0
10 - 1:15:24 - 3:07.50 |
| 8 - Brooks Adrenaline GTS 10 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Vickory route - 4 miles in 31:17
I was going to run 6 miles, but wasn't feeling it today. Since I have a race in two days I thought it would be prudent to cut it short.
8:06 - 15:56 (7:49) - 27:26 (11:31) - 31:17 (3:50) |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
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Vickory route - 4 miles in 30:40
Normal run with 1/2 mile at 10k pace. I didn't actually get up to race pace, though. I was supposed to be running 3:08, but it was 3:14, so quite a bit off. In retrospect it did feel more like a tempo pace.
Splits:
4:05
8:16 - 4:12
12:13 - 3:56
16:08 - 3:56
19:54 - 3:46
23:08 - 3:14
26:46 - 3:38
30:40 - 3:54 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.90 | 0.50 | 0.62 | 6.38 | 47.40 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 39.15 | Adidas Adizero Boston Miles: 8.25 |
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