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Week starting Oct 17, 2010

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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
26.086.080.621.8834.66
8 - Brooks Adrenaline GTS 10 Miles: 31.78Adidas Adizero Boston Miles: 2.88
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.080.000.621.887.58

Warmup:

2.35 mile warm up in 17:42

2x500@ 1/2 marathon pace, with 300 meter recoveries as warmup
1:58.21, 1:59.08

Workout:

Cutting back to only 2 sets, from 3.

2 sets of Circuit training, including 5x500:
500m @5K
  12 Rockies (Pushups with a clap)
  10 1-leg body weight squats
  15 Burpees
  40 crunches
  10 1-leg high bench step ups
  25 back arches
500m @5k
  15 Heel raises
  15 bench dips
  18 walking lunges each leg
  10 feet-elevated pushups
  55 1-leg hops
500m @ 5k

Splits: 2:10.65, 2:09.67, 2:08.35, 2:08.47, 2:09.57

Cooldown:

2.35 miles in 18:31

8 - Brooks Adrenaline GTS 10 Miles: 4.70Adidas Adizero Boston Miles: 2.88
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

BPA route - 5 miles in 38:10

I got to run a route I haven't done in a long time. I haven't run this route in probably 2 years because I knew it was short. But, thanks to the Garmin, I ran it today. At the 2 1/2 mile mark it was only off by about .02 miles or so, but that adds up.

Splits:
0.5 - 03:49 - 3:49
1.0 - 07:37 - 3:48
1.5 - 11:19 - 3:42
2.0 - 15:15 - 3:56
2.5 - 19:09 - 3:54
3.0 - 22:57 - 3:49
3.5 - 26:42 - 3:45
4.0 - 30:26 - 3:44
4.5 - 34:19 - 3:52
5.0 - 38:08 - 3:49

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 161.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

3 miles easy, 3miles at marathon pace, 1 mile easy. I was feeling stiff and sore, and a little tired, moreso than expected given the easy week. Ah, the agony of the taper!
The first mile of the mp part was mostly uphill, and was consequently slow. However, I never felt very comfortable on the mp part at all, even on the flat and downhill sections. Towards the end of the run I decided to skip the strength training today, which means I'm done with that until after the marathon.

Splits:
7:34 - 15:16  (7:42) - 22:39 (7:23)
29:36 (6:57.5) - 36:26 (6:49.5) - 43:11 (6:45)
50:34 (7:22)

8 - Brooks Adrenaline GTS 10 Miles: 7.00
Weight: 164.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run on trails - 5 miles in 38:24

Still kind of sore, but energy-wise I felt ok. I ran faster than usual over this course. But then I am usually dragging through an ultra-easy recovery run on the trails, and today was just a normal light day.

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 164.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.080.000.0010.08

Ran with Carl on the Foothills Trail - 10.08  miles in 1:14:26

My upper quads continue to be fairly sore and tight, and the run did not feel very comfortable. Tapering is so frustrating! The weather stayed dry for us, just starting to sprinkle as we finished.

Splits:
1 - 08:03 - 8:03
2 - 15:52 - 7:49
3 - 23:37 - 7:45
4 - 31:16 - 7:39
5 - 38:57 - 7:41
6 - 46:17 - 7:19
7 - 53:29 - 7:13
8 - 60:13 - 6:43
9 - 67:03 - 6:50
10 73:49 - 6:46
10.08 - 74:26 - 0:37

8 - Brooks Adrenaline GTS 10 Miles: 10.08
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.086.080.621.8834.66
8 - Brooks Adrenaline GTS 10 Miles: 31.78Adidas Adizero Boston Miles: 2.88
Weight: 163.00
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