| 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 | | 39.45 | 4.75 | 7.25 | 3.00 | 54.45 |
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| Adidas Adizero Boston Miles: 6.45 | 8 - Brooks Adrenaline GTS 10 Miles: 48.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.60 | 0.75 | 6.45 |
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Warmup:
2.35 mile warm up in 18:15
2x500m @ 1/2 marathon pace (1:57.79, 2:05.04)
Workout:
2 circuits of:
100m stride
16 Plyometric Pushups
10 1-leg body squats
100m stride
15 burpees
50 crunches
100m stride
10 1-leg high bench step-ups
30 Back arches
100m stride
8xCalf matrix
20 Bench Dips
100m stride
18 walking lunges
12 feet-elevated pushups
60 1-leg hops
100m stride
Finishing with an extra 100m stride
Times: 20.66, 21.40, 20.88, 19.30, 20.45, 20.59, 21.04, 20.31, 20.92, 20.29, ,17.91
Cooldown:
2.35 miles in 18:20
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| Adidas Adizero Boston Miles: 6.45 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| Warmup:
6xLM, 6xCM
2 mile warm up in 14:48
Skipping exercises
Workout - 6 mile LT run in 38:29.5 (6:25/mile)
Kind of an odd run, but fun. I started out still recovering from a bout of hypoglycemia. I was still pretty shaky on the warmup run, so I stalled for a little bit, did some other warmup exercises, etc. I was just a little light-headed during the first mile of the LT run, but by the 2nd mile I was back to normal. I was also hampered a bit by fatigue in my quads from yesterday's session and the long run on Saturday. As a result, I ran the first half of the run slower than expected. But the odd thing was that on the return trip, which is mostly uphill, I ran as fast or faster than I did on the earlier downhill parts, and still didn't feel like I was pushing too hard. Even though the legs were kind of tired I was never pushing into oxygen debt.
Splits:
0.5 - 03:14.50 - 3:14.5 up
1.0 - 06:29.00 - 3:14.5 up
1.5 - 09:41.00 - 3:12.0 d
2.0 - 12:55.50 - 3:14.5 d
2.5 - 16:09.25 - 3:13.5 d
3.0 - 19:25.50 - 3:16.5 up
3.5 - 22:36.25 - 3:10.75 d
4.0 - 25:52.75 - 3:16.5 up
4.5 - 29:09.25 - 3:16.5 up
5.0 - 32:19.75 - 3:10.25 up
5.5 - 35:33.25 - 3:13.5 up
6.0 - 38:29.50 - 2:56.25 d
Cooldown:
2 miles in 15:41
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| 8 - Brooks Adrenaline GTS 10 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy run on trails - 6 miles in 49:45.
Feeling pretty tired after the last few days of hard running. Hopefully I will be feeling pretty good tomorrow. |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 3.75 | 0.65 | 2.25 | 12.00 |
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Warmup:
6xLM, 7xCM, 2 mile warmup in 15:38
Skipping exercises
2x2 min @ 1/2 marathon pace, recovery to 1/2 mile mark. I think I ran a little fast on these. I usually complete this exercise in about 7:15 on the track.
Workout - 3 sets of 1/4 mile@5k, 1/2 mile@10k, 1 1/4 mile@ marathon pace (with no rest between these), 1/2 mile jog between the sets
It was raining non-stop the whole way. By one mile into this workout all of my clothes, including my jacket and shirt, shorts, shoes were soaked. I actually heard water squishing and sloshing in my shoes on the second set, and not because I stepped in a puddle. Not ideal conditions, but who knows if it will rain on race day? I had trouble hitting the paces today, due to the hills and the rain. But it was still a good workout, and kind of fun. Not as hard as I expected. I ran the faster parts too slowly and the slower parts too fast. It's tough trying to pick out marathon pace immediately following 10k pace, but add a hill into the mix, and then water-logged clothes and now you're really talking some fun!
1/4 mile - 1/2 mile - 1 1/4 mile
Goal splits: 89 - 3:04 - 8:36
Actual:
1st set: 90.25 - 3:10.75 - 8:03.0 (3:08.25, 3:16, 1:38.75)
2nd set: 92.5 - 3:06.25 - 8:28.5 (3:20.5, 3:25.5, 1:42.5)
3rd set: 92.0 - 3:12.5 - 8:24.0 (3:32.25, 3:07.5, 1:44.25)
Cooldown:
1.75 miles in 14:15
Strength Training:
2 sets of:
15 pushups
10 1-leg fast squats
15 Burpees
50 Crunches
20 Bench Dips
15 Heel raises
2 sets of:
10 High Bench Step-Ups
30 Back Arches
18 Walking Lunges
10 Feet elevated pushups
60 1-Leg hops in place.
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| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy run on trails - 6 miles in 46:26
I felt better than usual for this run, so was able to run more quickly, and even throw a few light surges in to mix it up a bit |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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Ran with Carl on the Foothills trail - 14 miles in 1:50:55 (58:27 - 52:28)
We went out pretty relaxed the first few miles, over 8/mile, but gradually sped up after about 4 or 5 miles, so that we ran the 2nd half more than 6 miles faster than the first half). My right upper thigh is still pretty sore, and the run was not as comfortable as I had hoped.
Splits:
1 - 8:38
2 - 8:19
3 - 8:22
4 - 8:16
5 - 8:13
6 - 8:15
7 - 8:08
8 - 8:10
9 - 7:45
10 - 7:43
11 - 7:29
12 - 7:30
13 - 7:09
14 - 6:49
14.5 - 20.9 |
| 8 - Brooks Adrenaline GTS 10 Miles: 14.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.45 | 4.75 | 7.25 | 3.00 | 54.45 |
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| Adidas Adizero Boston Miles: 6.45 | 8 - Brooks Adrenaline GTS 10 Miles: 48.00 |
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