| 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 | | 44.11 | 3.75 | 1.20 | 4.25 | 53.31 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 51.31 | Adidas Adizero Boston Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.60 | 1.00 | 6.70 |
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Warmup:
2.35 mile warm up in 18:17
2x500@1/2 marathon pace with 300 recoveries as warmup. I accidentally ran these @ 5k-10 pace
1:52.5, 1:57
Workout:
3 circuits of:
100m stride
12 Plyometric Pushups
10 1-leg body squats
100m stride
12 burpees
40 crunches
100m stride
10 1-leg high bench step-ups
25 Back arches
100m stride
15xHeel raises
15 Bench Dips
100m stride
18 walking lunges
10 feet-elevated pushups
50 1-leg hops
100m stride
Times: 19.03, 19.72, 19.69, 19.41, 20.04, 20.05, 19.47, 19.31, 19.22, 19.55, 19.54, 19.41, 19.74, ???, ???, 18.??
Cooldown:
2.35 miles in 18:35
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.70 | Adidas Adizero Boston Miles: 2.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 3.75 | 0.60 | 2.25 | 12.00 |
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Warmup:
6xLM, 7xCM, 2 mile warmup in 15:15
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
So different than when I did this workout two weeks ago. Then it was pouring down rain. Today it was sunny and cool (upper 50's). On the other hand, the last set was a little more difficult than expected. I'm sure that I am still fatigued from Saturday's long run and yesterday's strength workout, though.
1/4 mile - 1/2 mile - 1 1/4 mile
Goal splits: 88 - 3:04 - 8:36
Actual:
1st set: 84.75 - 3:03.75 - 8:02.0 (3:03.75, 3:18, 1:40.25)
2nd set: 83.5 - 3:03.75 - 8:26.25 (3:17.5, 3:25.75, 1:43)
3rd set: 88.5 - 3:10.75 - 8:29.5 (3:33.25, 3:13.25, 1:43)
Cooldown:
1.75 miles in 13:52
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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 |
| Easy run on trails - 6 miles in 50:31 |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Vickory route - 10 miles in 1:16:08
I had planned to run part of this at marathon pace, but I was still too tired, and a little sore, to do it.
Splits:
1 - 8:05
2 - 15:50 - 7:45
3 - 23:29 - 7:39
4 - 30:58 - 7:29
5 - 38:31 - 7:33
5.5 - 42:11 - 3:40
6.5 - 49:32 - 7:21
7 - 53:17 - 3:45
8 - 60:52 - 7:36
9 - 68:25 - 7:33
10 - 1:16:08 - 7:43 |
| 8 - Brooks Adrenaline GTS 10 Miles: 10.00 |
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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 |
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SEJ-5 Mile loop - 5 miles in 37:44
My first run with my new Garmin 305. The mile splits I've been using were dead-on with the Garmin, except the finish line, which was about 10 feet too long. Feeling a little better than yesterday, but still a little sluggish and sore.
Splits:
1 - 7:40
2 - 15:12 - 7:32
3 - 22:47 - 7:35
4 - 30:17 - 7:30
5 - 37:44 - 7:27
Strength Training:
3 sets of
12 Plyometric Pushups
10 1-leg body squats
12 burpees
40 crunches
10 1-leg high bench step-ups
25 Back arches
3 Sets of
15xHeel raises
15 Bench Dips
18 walking lunges
10 feet-elevated pushups
50 1-leg hops |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.61 | 0.00 | 0.00 | 1.00 | 13.61 |
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Foothills trail run - 13.61 miles with Carl in 1:46:07 (7:48/mile)
It stayed dry for about 5 miles, then the rain started. On the second half it was fairly pouring. My upper quads were still tired and sore from the strength drills. The second half of the run was getting pretty difficult, even as we slowed to 7:50 then 8/mile. This was supposed to be a 13 mile run, but I wasn't paying attention at the halfway point and we ended up going out 6.8 miles instead of 6.5. On the last mile I decided to try picking up the pace to see how that felt with sore legs. I actually felt a lot better during that mile.
Splits:
1 - 0:08:13
2 - 0:16:06 - 7:53
3 - 0:24:11 - 8:04
4 - 0:32:02 - 7:51
5 - 0:39:58 - 7:56
6 - 0:47:53 - 7:55
7 - 0:55:42 - 7:48
8 - 1:03:24 - 7:42
9 - 1:11:00 - 7:37
10 - 1:18:42 - 7:42
11 - 1:26:44 - 8:02
12 - 1:34:44 - 8:00
13 - 1:42:22 - 7:38 - I started pickup up the pace here, at 12.6 miles
13.61 - 1:46:07 - 3:45 (6:09/mile pace) |
| 8 - Brooks Adrenaline GTS 10 Miles: 13.61 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.11 | 3.75 | 1.20 | 4.25 | 53.31 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 51.31 | Adidas Adizero Boston Miles: 2.00 |
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