May the Mass x Acceleration be with you

Bank to Bay 10K

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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
51.218.000.606.4666.27
8 - Brooks Adrenaline GTS 10 Miles: 57.71Adidas Adizero Boston Miles: 8.56
Weight: 165.00
Race: Bank to Bay 10K (6.214 Miles) 00:37:59, Place overall: 26, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.606.4610.81

Warmup:

10 minute warmup jog

2x2:00 at 1/2 marathon pace, with 2 min recovery jogs

2x150m @ 10k pace

Race:

Bank to Bay 10K race - 37:59  (18:51.25, 19:07.75)

After last year's abysmal performance at this event (41:01 while shooting for 37:40), I was a little more anxious than usual to run a good race this year. I was shooting for 39:00 because my earlier 4 mile time indicated this was a roughly equivalent performance. Also, McMillans said that my goal of 3:03 for the marathon was equivalent to 39 min, and I wanted to prove to myself I am on target for such a performance.

Bank to Bay is a fairly challenging course, with a few good hills scattered throughout, but also features a downhill finish the last 1/2 mile. So, I knew whatever time I ran here would be a legitimate time.

In order to run 39 minutes, I needed to run 6:16/mile, so I aimed for 6:15 so it would be easier to track during the race.

The first mile, we start uphill the first half, and then plunge down to near sea level. I wanted to hold back so I went out at what felt like temp run pace. There was a big pack in front of me that was pulling away from me, including another guy who was shooting for the same time as me (Mark), but I was pretty sure I didn't want to go out as fast as they were. I ended up running by myself by 1/2 mile, as people behind me fell away, too. I figured I was running the first mile with the right effort, so I was very surprised to see the mile mark at under 6 minutes. Since, on the downhill, I wasn't even breathing hard at all I didn't panic. I just told myself that this meant I could relax. Not slow down, but relax.

I caught up with and passed all of the previously mentioned pack by the 2nd mile, passed in 12:03, including Mark. After that I was able to reel in a few more people here and there until just after the halfway point where I passed the #2 girl. After that there was no one anywhere close to me in front of me. One guy came along and passed me around 5 1/2 miles, on the uphill. He kept pulling further away from me all the way to the finish. No one that I passed was anywhere close to me. The #2 girl, who I passed just after the 1/2 way point was 45 seconds back by the finish.
Each mile I got progressivley slower, but I never ran as slow as my goal pace.  My slowest, most uphill split was 6:14.5 - the 6th mile, but I kicked in a 68 second last .21 miles.

When I got close enough to the finish line to see the finish clock I realized it said 37:39, not 37:59, so I knew I had a chance to not only break 39 minutes, but 38 minutes as well. I gave it everything I had and just made it according to my watch. When official results were posted they agreed with my watch. More than a minute under my goal! And I won my age division to boot!

Now I have to reset training paces and marathon goals. McMillans says 37:59 predicts a 2:58:15 marathon. It will take a bit to wrap my brain around that one. That would be a PR by more than 13 minutes!

Splits:
1 - 5:58.5
2 - 12:03 - 6:04.5
3 - 18:11.5 - 6:08.75
      3.11 - 18:51.25 - 39.6
4 - 24:23 - 6:11.5
5 - 30:36.75 - 6:14
6 - 36:51.25 - 6:14.5
      6.21 - 37:59 - 1:08

 

Cooldown:

2.1 miles in 17:10

8 - Brooks Adrenaline GTS 10 Miles: 2.25Adidas Adizero Boston Miles: 8.56
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

SEJ-5 Mile Loop - 5 miles in 37:52

I felt surprisingly good today. Not very tired, and only a little sore from yesterday's race. Consequently, rather than running the usual slower than 8/mile recovery day I ended up running a fairly brisk pace.

Splits:
1 - 7:40
3 - 22:55 - 15:15
4 - 30:20 - 7:25
5 - 37:52 - 7:32

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Vickory route - 8 miles in 1:00:51

Felt good and quick today. My quads are still a bit sore from Sunday's race, but energy-wise I'm feeling great. Earlier run than usual. Going to the fair today!

Splits:
1 - 8:04
2 - 15:48 - 7:43
3 - 23:35 - 7:45
4 - 31:13 - 7:38
5 - 38:33 - 7:20
6 - 46:02 - 7:29
7 - 53:29 - 7:27
8 - 60:51 - 7:23

8 - Brooks Adrenaline GTS 10 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run on trails - 6 miles in 48:45

6xLM, 6xCM

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 165.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Military Road route - 12 miles in 1:28:33

The whole run felt pretty easy. In fact, I felt like I was holding back, rather than pushing. Even some of the quickest miles felt easy. I did do 4 30 second strides during the 2nd to last mile, which is why it was so much faster than the others.The top of my left foot started hurting last night and was a little sore during the run. Temp was in the 60's with a little rain off and on, but it was very muggy, so it felt pretty warm.

Splits:
1 - 0:07:34
2 - 0:15:08 - 7:34
3 - 0:22:50 - 7:42
4 - 0:30:11 - 7:20.5
5 - 0:37:40 - 7:29
6 - 0:44:50 - 7:10
7 - 0:52:15 - 7:25
8 - 0:59:34 - 7:19
9 - 1:06:54 - 7:20
10 - 1:14:00 - 7:06 (3:42,3:24.5)
11 - 1:21:05 - 7:05
12 - 1:28:33 - 7:28

8 - Brooks Adrenaline GTS 10 Miles: 12.00
Weight: 165.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

SEJ-6.5 loop - 6.46 miles in 50:32

8 - Brooks Adrenaline GTS 10 Miles: 6.46
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.000.000.0018.00

SEJ-7 mile loop + Vickory route - 18 miles in 2:12:57

I ran the first 9 miles easy, then 8 miles at mp pace, then a mile cool down. I felt sore and tired from the beginning, and was already making a bailout plan before I started the mp part of the run, in case I got a mile into it and it wasn't working. However, once I sped up to the mp pace I found it was not very difficult to run 7 min pace, and even faster. The last few miles felt like the end of a marathon, and I really struggled to push the last half mile, then died on the cool down. Mostly it was my upper quads that were so sore and tired that it was hard to lift my legs. Hopefully this was because of the new strength training I started this week.

I was surprise by how quickly each half mile split came up, especially the fist 6 miles or so of the mp part. I feel more confident that a sub-3 hour is possible.

Splits:
1.0 - 0:08:06
2.0 - 0:15:50 - 7:44
3.0 - 0:23:32 - 7:42
4.0 - 0:31:07 - 7:35
5.0 - 0:38:45 - 7:38
6.0 - 0:46:18 - 7:33
7.0 - 0:53:48 - 7:30
8.0 - 1:01:32 - 7:45
9.0 - 1:09:13 - 7:41
-- Start marathon pace --
09.5 - 1:12:42 - 3:29.5
10.0 - 1:16:09 - 3:27
10.5 - 1:19:41 - 3:32
11.0 - 1:23:06 - 3:25
11.5 - 1:26:36 - 3:29.75
12.0 - 1:30:03 - 3:27.0
12.5 - 1:33:29 - 3:26
13.0 - 1:36:50 - 3:21.5
13.5 - 1:40:21 - 3:30.25
14.0 - 1:43:47 - 3:26.5
14.5 - 1:47:07 - 3:20
15.0 - 1:50:32 - 3:25.25
15.5 - 1:53:57 - 3:24.5
16.0 - 1:57:27 - 3:30.5
16.5 - 2:00:52 - 3:24.5
17.0 - 2:04:11 - 3:19.5
-- End marathon pace -- 8 miles in 54:58 (6:52.25/mile)
18.0 - 2:12:57 - 8:46

8 - Brooks Adrenaline GTS 10 Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.218.000.606.4666.27
8 - Brooks Adrenaline GTS 10 Miles: 57.71Adidas Adizero Boston Miles: 8.56
Weight: 165.00
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