| 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 | | 41.12 | 0.00 | 2.14 | 4.11 | 47.37 |
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| Brooks Adrenaline 13 Miles: 41.87 | Brooks Adrenaline 12 Miles: 4.00 | Adidas Adizero Boston Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles through Spanaway Park in 1:03:08 (7:53/mile)
Felt pretty good again. If not for the lingering cold I might've tried to do a speed workout.
Splits: 7:49 - 7:52 - 8:00 - 7:53 - 8:01 - 7:59 - 7:52 - 7:44
Holy Sasquatch, I just realized I broke 50 miles last week! I've hardly even hit 40 miles recently. Feeling good about that!
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles on the trails in 36:50 (8:11/mile)
Felt good today, nice and easy. Sunny but cool.
Splits: 8:01 - 8:14 - 8:06 - 8:24 - 4:06
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| Brooks Adrenaline 13 Miles: 4.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 3.36 | 8.01 |
| Easy 2 mile warmup in 15:52 (7:56/mile)
4x150m strides
4x 3/4 mile with .3 mile recoveries
I used the road loop around my building for these. It's a 1.05 mile loop, so works perfectly for 3/4 mile intervals. The first half of the run is a gradual uphill, and then the 2nd half is mostly a gradual downhill. Makes things interesting.
The plan was to run these progressively faster, starting with 6:20 pace and dropping 5 seconds per interval to finish with a 6:05 pace. That would mean 4:45, 4:41, 4:37, 4:34 approximately
1 - 4:43.2 (6:18)
2 - 4:44.7 (6:20, oops)
3 - 4:38.5 (6:11, back on pace)
4 - 4:29.9 (6:00)
The key take away from this workout - I have the strength to run these at this pace no problem. Speed is the limiting factor. I get below 6:15 pace and I'm running pretty poorly, even though it's not very tiring. I need to get in some speed work so the form falls into place.
1.05 mile cool down in 9:43 (9:15/mile)
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| Brooks Adrenaline 13 Miles: 8.01 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles to farmland and back in 32:21 (8:05/mile)
A little stiff and sore today, but otherwise feeling pretty good. Definitely a fall day, lots of leaves on the ground, halloween decorations up here and there. Ran through a new neighborhood that was enjoyable.
Splits: 8:15 - 8:05 - 8:04 - 7:58
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| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 6.03 miles on BPA trail in 48:23 (8:02/mile)
Tried a slightly different route, didn't work too well. Legs are feeling sore today.
Splits: 7:29 - 8:03 - 7:57 - 8:20 - 7:59 - 8:22
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| Brooks Adrenaline 13 Miles: 6.03 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| 10.17 miles on the Foothills trail in 1:24:48 (8:20/mile)
Ran with Carl again. The pace was slightly faster than last week. I had intended to add on 4 more miles after Carl was done, but my calves were tightening up quite a bit in the last couple miles, so I just stopped at 10.
Splits: 8:26 - 8:16 - 8:30 - 8:26 - 8:29 - 8:14 - 8:10 - 8:24 - 8:15 - 8:12
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| Brooks Adrenaline 13 Miles: 10.17 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.77 | 0.00 | 2.14 | 0.75 | 6.66 |
| 2.02 mile warmup in 16:15, including 2 laps on the track to check out the markings for the speedwork.
12 x100m sprints with 100m recovery jogs
The right knee was a limiting factor here. I tweaked it on the 3rd spring, so was a little gunshy after that. Not feeling tired from yesterdays 10 miler at all.
Sprints: 20.0, 20.9, 20.5, 21.0, 19.8, 20.1, 19.9, 20.2, 19.6, 19.3, 19.3, 19.1
I decided 3/4 mile of speedwork wasn't long enough, so I added on a short tempo run. The pace was a little fast since I really should be going 6:44/mile.
The left knee aggravated me during this run. That's a bit more troubling than the right one. Right knee pain is normal.
2.14 miles in 14:03 (6:34/mile)
Splits: 6:28.3, 6:41.1, 6:27 pace
The first mile was too fast so I eased up quite a bit on the second.
1 mile cool down in 8:56
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| Adidas Adizero Boston Miles: 1.50 | Brooks Adrenaline 13 Miles: 5.16 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.12 | 0.00 | 2.14 | 4.11 | 47.37 |
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| Brooks Adrenaline 13 Miles: 41.87 | Brooks Adrenaline 12 Miles: 4.00 | Adidas Adizero Boston Miles: 1.50 |
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