| 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 | | 51.03 | 0.00 | 1.26 | 4.44 | 56.73 |
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| 9 - Brooks Adrenaline 11 Miles: 47.80 | Adidas Adizero Boston Miles: 8.93 |
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| | 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 1:30:34 (7:33/mile)
I don't think it was supposed to rain today. There was just a very faint sprinkle at the start, but it came down pretty good in the middle of the run for about 15 minutes. I didn't apply enough vaseline for that amount of rain.
I took it easy today so I could get a good workout in tomorrow.
Splits: 8:08 - 7:40 - 7:35 - 7:39 - 7:29 - 7:24 - 7:27 - 7:28 - 7:19 - 7:34 - 7:28 - 7:24 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.63 | 3.25 | 10.24 |
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Noon - circuit training and intervals
7xLM, 2.4 mile warmup in 18:17 (7:36/mile)
Circuit Training with 600m intervals @ 8k pace (sub 6/mile) and several exercises in between
600s in 2:12.7, 2:11.6, 2:10.3, 2:13.7, 2:14.5 = 11:02.8
A little risky jumping into this for the first time with 600m intervals. 400s would've been too easy. I made up for it by trying to run a little slower, 8k instead of 5k pace. However, on some of them I still ran closer to 5k pace.
After 8 minutes of rest I did the other intervals on the road:
2x 1/2 mile@5k pace with .28 mile recoveries
2:54.1, 2:54.9
Some decent quality today. The first 1/2 felt pretty easy, I held back. The 2nd one I was way behind pace with only .15 to go, so had to seriously pick it up.
Cool down - 2.4 miles in 19:15 (8:01/mile) |
| Adidas Adizero Boston Miles: 5.44 | 9 - Brooks Adrenaline 11 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles on trails in 40:11 |
| 9 - Brooks Adrenaline 11 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.42 | 0.00 | 0.63 | 1.19 | 8.24 |
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Speed work. Due to scheduling conflict I couldn't run at noon like normal, so had to do this after work, which I'm not used to. Thankfully it was warm, but not hot. As expected I felt a little sluggish and lethargic. My warmup jog was slower and felt uncomfortable. However, once I got to the track the times were normal. I'll be running in the afternoon again on Friday. This may work better than running early now that it is dark in the mornings.
7xLM, 2.4 easy miles warmup in 19:07 (7:58/mile) (8:06 - 7:49 - 3:13)
2x500m@1/2 marathon pace
1:59.6, 2:02.1
2x150m@5k pace
31.2, 31.3
16x100m sprints
19.14, 19.24, 19.05, 19.33, 18.97, 19.05, 18.75, 18.58, 18.61, 19.17, 19.50, 18.95, 19.37, 19.31, 19.21, 16.90
2.35 mile cool down in 18:59 (8:05/mile) |
| Adidas Adizero Boston Miles: 3.49 | 9 - Brooks Adrenaline 11 Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Easy 4.25 miles on trails in 35:22 (8:19/mile).
Couldn't get it together. My legs were much tireder than expected. Garmin was doing strange things. Not sure why my first mile was as quick as it was, but I'm sure it's not accurate. Also, the 3rd mile seems way off.
7:42 - 7:59 - 8:57 - 8:33 - 2:10 (8:38) |
| 9 - Brooks Adrenaline 11 Miles: 4.25 |
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| | 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 1:31:23 (7:37/mile)
Right now 12 miles counts as a long run for me. Just because it is the longest run I'm doing, and I'm only going that far once a week. Up till today, though, the distance has felt easy and well within my means. Today, on the other hand, I found the last mile or two to be somewhat of a challenge. Probably need to grab someone to run with me on my next "long" run! Of course, there was the fact that I was running in the evening, a time I don't usually run, and it was 85+ degrees out, warmer than I'm used to at 11am or earlier.
Splits: 7:59 - 7:44 - 7:42 - 7:36 - 7:30 7:31 - 7:26 - 7:31 - 7:27 - 7:41 - 7:44 - 7:33 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy 5 miles in the evening, instead of morning or noon. 39:19 (7:52/mile) |
| 9 - Brooks Adrenaline 11 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.03 | 0.00 | 1.26 | 4.44 | 56.73 |
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| 9 - Brooks Adrenaline 11 Miles: 47.80 | Adidas Adizero Boston Miles: 8.93 |
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