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Week starting Oct 20, 2013

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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
34.520.000.003.2537.77
Brooks Adrenaline 13 Miles: 28.57Brooks Adrenaline 12 Miles: 9.20
Weight: 171.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Easy 3.3 miles through Pleasant Valley in 26:39 (8:05/mile)

Splits: 8:18 - 7:59 - 8:02

Brooks Adrenaline 13 Miles: 3.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on Military in 1:20:46 (8:05/mile)

Both knees aggravated me, but just a couple times here and there. I forgot my Garmin, but somehow managed to remember to hit the split button on almost every mile.

Splits: 8:12 - 16:06 - 7:56 - 8:04 - 8:11 - 8:10 - 7:54 - 8:17 - 7:58

Brooks Adrenaline 13 Miles: 10.00
Weight: 172.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Easy 3.11 miles around North Lake in 25:18 (8:09/mile)
Feeling a bit tired and sore

Splits: 8:16 - 8:06 - 8:02

Brooks Adrenaline 13 Miles: 3.11
Weight: 170.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.003.259.20

2.4 mile warmup to the track in 18:50 (7:51/mile - 7:52, 7:45, 3:13)

Workout:

4x1200m @ 4:39 (6:12 pace) with 400m recoveries, + 400m fast

Really a challenging workout. I was still feeling a bit stiff and sore from the weekend activities and workouts, but decided to go ahead with the workout. The alternative of a casual 6 miles just wasn't inspiring enough to me.

My main goal was to get out quickly in the fist two intervals and get to the right pace on both of them. The last couple workouts and races I've lolly gagged along through the first couple miles before putting on the gas to try to catch up with a mad dash over the last mile.

1 - 4:40 (93 - 3:06 - 4:40)
2 - 4:41.5 (91 - 3:06 - 4:41)
3 - 4:38.5 (91 - 3:04 - 4:38)
4 - 4:32.6 (92 - 3:02 - 4:32)
400m in 82.1 (40 - 42)
5K = 4:40 + 4:41.5 + 4:38.5 + 4:32.6 + 42 = 19:14.6

2.4 mile cool down in 20:14 (8:27/mile)

Brooks Adrenaline 12 Miles: 9.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Easy 3.11 miles around  North Lake in 24:49 (7:59/mile)

Splits: 7:59 - 8:07 - 7:51

Brooks Adrenaline 13 Miles: 3.11
Weight: 171.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

6.03 miles through Pleasant Valley in 49:23 (8:11/mile)

Not sure why I was slower today after such an easy day yesterday. Must be all the shovelling and wheelbarrowing.

Splits: 8:20 - 8:07 - 8:03 - 8:12 - 8:21 - 8:02

Brooks Adrenaline 13 Miles: 6.03
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.020.000.000.003.02

Easy 3.02 miles through Pleasant Valley in 24:09 (8:01/mile)

Busy today, preparing lecture for BSF Monday night.

Splits: 8:03 - 8:05 - 7:54

Brooks Adrenaline 13 Miles: 3.02
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.520.000.003.2537.77
Brooks Adrenaline 13 Miles: 28.57Brooks Adrenaline 12 Miles: 9.20
Weight: 171.33
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