May the Mass x Acceleration be with you

Week starting Nov 07, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDLTheo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
19871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
22.170.000.000.0022.17
8 - Brooks Adrenaline GTS 10 Miles: 10.00Adidas Adizero Boston Miles: 5.00
Weight: 163.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4xLM, 4xCM
Easy-pace run of 5 miles in 40:52

I didn't feel too bad, and actually was better the last mile. My upper thighs are pretty tight and sore still. Post-marathon recovery pace is about what I would expect - 40 to 50 seconds/mile slower than a normal run would be.

Splits:
1 - 8:08
2 - 16:15 (8:07)
3 - 24:29 (8:14)
4 - 32:42 (8:13)
5 - 40:52 (8:10)

Pedestal (40s)
Teak routine (5-6 reps)

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 163.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6xLM, 6xCM
Easy 5 miles in 40:13

Still in post-marathon mode. A little quicker, closer to 8/mile than 8:10/mile like on Monday. My upper thighs were improved. They did not really feel very sore until the last mile or so. At times my energy felt pretty decent, and my 2nd mile was even under 8/mile.

Last night I smashed my knee into the corner of the cedar chest. I couldn't believe how much it hurt. Unfortunately it triggered a cramp in my foot, so for at least a minute I was basically paralyzed. I couldn't shake out the knee because of the foot, and I couldn't work the cramp out of my foot because of the knee. So i just stood there in agony while waiting for the excruciating pain in the knee to die down enough to get the cramp out. All day today I've been limping, because the knee is still so sore, and swollen. It doesn't look like much, but pretty dang painful. Of course I didn't let that stop me from running. I figure running will help it to heal faster, right? It actually didn't bother me much on the run, but was stiff and sore afterwards, again. I wasn't able to do all the exercises in the lunge matrix, though.

Splits:
1 - 8:04
2 - 15:55 (7:51)
3 - 23:53 (7:58)
4 - 32:01 (8:08)
5 - 40:13 (8:12)

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 164.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still doing an every other day routine of running this week. My knee is getting better. I'm not limping when I walk today. But it gets very tight when I sit, and it is still a little swollen.

I did Pedestal (45s) and Teak (10 reps).

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6xLM, 6xCM
5 easy miles in 39:08

My knee is feeling much better. I was able to do the full set of lunge matrix exercises. The run felt good and easy, much more energy, much quicker pace. Getting down towards normal. The pace still feels faster than I was going, though. But, less than 2 weeks since the marathon and I am beginning to feel like my old self.

Splits:
1 - 7:46
2 - 15:32 (7:46)
3 - 23:23 (7:50)
4 - 31:16 (7:53)
5 - 39:08 (7:52)

Adidas Adizero Boston Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.000.000.007.17

Allison loop - 7.17 miles in 56:33

Continuing to recover from the marathon. The first 5 miles or so felt good. The last two the residual fatigue in the legs was more apparent. My upper quads were pretty tight the last mile or so. Still, overall pretty good. The knee is not bothering me at all when I run.

Splits:
1 - 08:05
2 - 15:55 (7:50)
3 - 23:39 (7:45)
4 - 31:31 (7:52)
5 - 39:21 (7:50)
6 - 47:16 (7:54)
7 - 55:05 (7:49)
7.17 - 56:33 (1:28)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.170.000.000.0022.17
8 - Brooks Adrenaline GTS 10 Miles: 10.00Adidas Adizero Boston Miles: 5.00
Weight: 163.50
Debt Reduction Calculator
Featured Announcements
Recent Comments: