May the Mass x Acceleration be with you

Week starting Dec 04, 2011

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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
52.7210.000.000.0062.72
9 - Brooks Adrenaline 11 Miles: 62.72
Weight: 173.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

12.15 miles in 1:30:58 (7:29/mile)

My legs are still pretty tired, and they are sore and aching, especially in the second half. I think I'll try to plow through this week as planned and then take an easier week next week before ramping up the mileage some more.

Splits: 7:49 - 7:55 - 7:29 - 7:28 - 7:29.5 - 7:10 - 7:21 - 7:20 - 6:56 - 7:28 - 7:37 - 7:41

9 - Brooks Adrenaline 11 Miles: 12.15
Weight: 174.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.180.000.000.007.18

7.18 miles easy on the trails in 59:11.

I'm pretty sure the distance is wrong. My Garmin was not giving accurate information. At one point it said I was running at 10:00/mile, and it stuck on that for quite a while until the next mile put out a more realistic number of just under 8/mile. I wonder if it was because of the fog. My strategy of losing weight by not trying seems to be working better than last week. I'm down a couple pounds.

9 - Brooks Adrenaline 11 Miles: 7.18
Weight: 172.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.8110.000.000.0013.81

7xLM, 1 mile warmup in 8:17

10 miles Lydiard-style "3/4 effort" run in 1:08:50 (6:53/mile)

I really wasn't feeling up for any type of effort run. My quads were sore and didn't have much lift to my legs. But, once the effort started I felt pretty good the whole way. I think I did a better job than last week of keeping the pace pretty light, maybe even too light at times. The whole run was very comfortable. I was a little disappointed when I saw my time at the end, but it was including my 8:17 warmup jog. It's always interesting to look at splits and pace afterwards when you don't look at the watch at all during the run.

1 - 7:02
2 - 6:57
3 - 7:09 (uphill)
4 - 6:47
5 - 6:44
6 - 6:49
7 - 6:56
8 - 6:46
9 - 7:00
10 - 6:39.5

1 mile Cool down in 8:30

...

Unfortunately, after I got back to my building I remembered that I had stashed my electronic badge under a bush at a different building. So, I had to run back and get it.
Another 1.81 miles in 15:35 (8:38/mile)

9 - Brooks Adrenaline 11 Miles: 13.81
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

Stupid easy (ala Jay Johnson) 5.35 miles on the trails in 45:30.

My legs are so dead tired and sore. The run was not much fun. The first half I was just dragging. Then I picked it up just a tad in the 2nd half and actually felt a lot better. I was about to quit by 2 miles, but managed to get in more than 5.

9 - Brooks Adrenaline 11 Miles: 5.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.030.000.000.0015.03

15.03 miles in 1:50:39 (7:22/mile)

It was great to run with Mike. Next time I will have to rest up a bit beforehand, though. It was a fairly tough run for me, especially the hills. First half went pretty well. During the 2nd half my quads developed their famliar ache that I've been experiencing the last several days. In the last few miles I was definitely dragging behind Mike. Good thing he was there to pull me along.

7:39 - 7:32 - 7:29 - 6:58 - 7:00 - 7:39 - 7:15 - 7:31 - 7:35 - 7:17 - 7:25 - 7:56 - 7:31- 6:55 - 6:41

9 - Brooks Adrenaline 11 Miles: 15.03
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles on the SEJ - 9 Mile Loop in 1:12:33 (7:53/mile)

I am pretty tired today, as expected, but not as bad as I thought I would be after yesterday's run. At times I actually felt half-way decent. I expected today to be like Thursday's run, dragging around at 8:30/mile for as long as I could stand before giving up after a few miles. Instead I was able to get in the whole 9 miles, plus a little extra, and didn't feel too bad doing it. I even managed to keep all of my splits under 8 (except the first one, which doesn't count).

Splits: 8:14 - 7:57 - 7:53 - 7:58 - 7:43 - 7:42 - 7:44 - 7:57 - 7:50

9 - Brooks Adrenaline 11 Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.7210.000.000.0062.72
9 - Brooks Adrenaline 11 Miles: 62.72
Weight: 173.50
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