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Week starting Dec 11, 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
34.990.000.623.4939.10
9 - Brooks Adrenaline 11 Miles: 34.09Adidas Adizero Boston Miles: 5.01
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

7xLM, Easy 10.15 miles in 1:19:37 (7:51/mile)

It was nice to take an easy pace for a shorter 10 miles today. I think my body is going to agree with this lighter week. Beautiful sunshine, too. In fact, I got so warm after the first couple miles I had to take my jacket off, even though the roads were icy in places and the temp was around 38 degrees.

Splits: 8:23 - 7:50 - 7:40 - 7:50.5 - 7:30 - 7:45 - 7:45 - 7:41 - 7:38 - 8:16

9 - Brooks Adrenaline 11 Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles on the trails

9 - Brooks Adrenaline 11 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.000.000.009.27

2.12 mile warmup in 16:56 (7:59/mile)

7.15 miles in 52:23 (7:20/mile)

Supposed to do a shorter, 6 mile, 3/4 effort run. However, I got the news about an hour beforehand that my position at work is being eliminated so I was a bit distracted. As a result I was never on pace and gave up after a couple miles.

Splits: 6:53 - 7:08 - 7:17 - 6:54 - 7:30 - 7:42 - 7:45

9 - Brooks Adrenaline 11 Miles: 9.27
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.130.000.000.005.13

5.13 miles on the SEJ-5 Mile loop in 39:38 (7:43/mile)

Feeling ok, but tireder than expected given I'm well into an easier week and haven't had any significant hard efforts.

Splits: 8:02 - 7:40 - 7:43 - 7:36 - 7:34

9 - Brooks Adrenaline 11 Miles: 5.13
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.440.000.623.499.55

Warmup

4xLM, 2.41 mile warmup jog on PLU Loop in 17:45 (7:22/mile)
Note, this included 2x2 min runs at 1/2 marathon pace or so (around 6:35 today)

4x150m approximately, with recovery jogs

Workout

5k time trial on the FSRR course, measured by my Garmin.

I was going to run this on the track, but there were a few others using it, so I opted to do it on the roads over the FSRR course.

Cooldown

Easy .9 mile jog over the rest of the 4 mile course in 7:29 (8:21/mile)

2 1/8 mile cool down in 17:21 (8:08/mile)

My legs and energy were fine afterwards, but my old groin injury was very sore. It was tough to run at all, but I grimaced my way through another 2 miles or so of cool down.

Adidas Adizero Boston Miles: 5.019 - Brooks Adrenaline 11 Miles: 4.54
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.990.000.623.4939.10
9 - Brooks Adrenaline 11 Miles: 34.09Adidas Adizero Boston Miles: 5.01
Weight: 0.00
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