May the Mass x Acceleration be with you

Week starting Nov 27, 2011

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
51.289.000.000.0060.28
9 - Brooks Adrenaline 11 Miles: 60.28
Weight: 175.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles on Vickory in 1:21:08 (7:23/mile)

Had a few run-ins with dogs, but none of them made it all the way out to the road, despite open gates, thankfully.

Splits: 8:02 - 7:37 - 7:34 - 7:39 - 7:36 - 7:34 - 7:06 - 6:45 - 7:05 - 7:06 - 7:04

9 - Brooks Adrenaline 11 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.220.000.000.007.22

7.22 miles on Military Road and trails in 56:34 (7:50/mile)

Nice easy run, felt good. It was cold, but dry. Oy, I forgot to bring undies to work, but I managed somehow. Just glad it was an easy run.

Splits: 8:10 - 8:06 - 7:41 - 7:31 - 7:42 - 7:46 - 7:55

9 - Brooks Adrenaline 11 Miles: 7.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

7xLM, 1 mile warmup in 7:58

9 miles at a Lydiard-style "3/4 effort" pace in 1:01:10 ()

Overall I'd say the run went pretty well. I was hoping for 7/mile, but decided beforehand that, since this was my first of this type of run in a long time, it would be ok if I ended up running 7:10-7:20/mile. I managed to keep from looking at my Garmin, except when a mishap caused me to mark a mile split at the wrong place, and then I accidentally saw one split just before the turn around point. The run did get more challenging in the last couple miles, which are mostly uphill. Probably could've backed off a bit then. Next time I will hopefully be able to do the same workout but 10 miles and have it feel a tad easier.

Splits:
6:57
6:43
6:45
6:37
6:48
6:55.5
6:45
7:00
6:39

1 mile cool down in 8:33

9 - Brooks Adrenaline 11 Miles: 11.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

7.21 miles in 54:45 (7:36/mile)

Another dry day, and sunny, but pretty chilly. I think it was just around 40 or so, but I still managed ok in shorts with a windbreaker. I was a little stiff and sore today from the run and workout yesterday, but all in all I felt better than expected. Threw a few strides into the last mile and a half.

Argh, my weight has not gone down, even though I haven't tried anything to lose a few pounds! Grrr, I hate it when not doing anything doesn't work! I guess I'm going to have to try doing something... tomorrow.

Splits: 8:00 - 7:54 - 7:27 - 7:24 - 7:36 - 7:22 - 7:10 - 1:53

9 - Brooks Adrenaline 11 Miles: 7.21
Weight: 175.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.000.000.009.65

7xLM, 9.65 miles in 1:14:20 (7:42/mile)

Still feeling a little sluggish today so I took it kind of easy. Probably the ramped up mileage is affecting me a bit.

Splits: 8:11 - 7:32 - 7:31 - 7:31 - 7:30 - 7:35 - 7:41 - 7:35 - 7:51 - 5:25

9 - Brooks Adrenaline 11 Miles: 9.65
Weight: 176.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

14.2 mles in 1:48:10 (7:37/mile)

A little slow today. My legs were sore and kind of dead from the get go. Nice, cold day, though. Temps around 36 and cloudy, but the sun came out the last couple miles.. Can you guess which mile has a big uphill?

Splits: 8:03 - 7:45 - 7:39 - 7:32 - 7:36 - 7:29 - 7:24 - 8:00 - 7:32 - 7:42 - 7:32 - 7:27 - 7:19 - 7:34

Looks like I will finish on the first page of the mileage board for the first time in a few months - probably since late August or early September. Its good to be back!

9 - Brooks Adrenaline 11 Miles: 14.20
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.289.000.000.0060.28
9 - Brooks Adrenaline 11 Miles: 60.28
Weight: 175.75
Debt Reduction Calculator
Featured Announcements
Recent Comments: