All about that pace.

May 25, 2024

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Location:

Lakewood,WA,

Member Since:

Dec 19, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  • 5k
    Resolution Run 5k:
    1/1/09 20:46 (6:42)
    1/1/10 19:33 (6:18)
    1/1/11 19:23 (6:15)
    1/1/12 19:33 (6:18)
    FSRC Turkey Trot:
    11/20/11 18:50 (6:04)
  • 10k
    Resolution Run 10k:
    1/24/09 42:40 (6:53)
    1/23/10 40:48 (6:35)
    1/22/11 39:40 (6:24)
  • 15k
    Resolution Run 15k:
    2/21/09 1:05:59 (7:06)
    2/20/10 1:04:15 (6:55)
    2/26/11 1:03:46 (6:51)
    2/25/12 1:02:26 (6:42)
  • 20k
    Resolution Run 20k:
    3/21/09 1:27:16 (7:01)
    3/20/10 1:26:46 (6:59)
    3/26/11 1:24:37 (6:49)
    3/24/12 1:25:27 (6:52)
  • 1/2 Marathon
    Grand Columbian 1/2 Iron Relay
    2007 1:58:29 (8:59)
    2010 1:39:07 (7:34)
  • Marathon
    2005 Portland: 3:52:21 (8:52)
    2007 Tacoma: 3:47:17 (8:40)
    2010 Eugene: 3:16:21 (7:30)
    2011 Boston: 3:25:28 (7:51)
    2011 Tunnel: 3:06:30 (7:07)
    2012 Boston: 3:53:56 (8:56)
    2012 Big Sur: 3:23:06 (7:45)
    2013 Tacoma: 3:41:25 (8:27)
    2013 Tunnel Lite: 3:07:33 (7:09)
    2014 Boston: 3:40:35 (8:20)
  • Ultra Marathon
    2013 Defiance 50k: 4:49:12 (9:18)
    2013 Steilacoom 50k: 4:44:06 (9:09)
    2014 R2R 51.9mi: 9:51:40 (11:24)

Short-Term Running Goals:

??

Upcoming races: Just pacing and volunteering this year. PRs coming in 2016?

St Paddy's Day 1/2 1:50 Pacer 3/12/16

Whidbey Island 1/2 1:45 Pacer 4/?/16

Tacoma City Marathon 3:55 Pacer 5/1/16

 

Personal:

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Heb 12:11

 

Favorite Quotes:

"Go out and preach the Gospel, and if you have to, use words."  - St. Francis of Assisi

"Life is short; running makes it seem longer." - Baron Hansen

"If you have to ask, you wouldn't understand." HD?

"Rule #1. Cardio - Zombies lead a very active lifestyle, so should you." - Columbus (Zombieland)

"A one that is not cold is scarcely a one at all." - Strongbad

"Running without hills is like motorcycling without corners" -me

 

Favorite Blog Posts:

Puke and pass

My epic Beatles for Burt blogpost

Vodka at an aid station?

 

Hot tips for winter running:

Screwshoes
Poor man's cleats. this works a LOT better than you would think! Very quick and easy.

LittleHotties
Are you cheap like me? Put those little hotties in a ziplock bag and use them again tomorrow!

Kickstart your dead Garmin
Hold down the reset/lap button and the mode button together to get your 205/305/310xt to restart if it won't turn on or if it freezes up.

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Adrenaline GT13-3 Lifetime Miles: 964.63
Shopping Cart Lifetime Miles: 9.60
Tue, Apr 03, 2012
Total Distance
6.74

5:00am John 14 - Acts 2

I lose my cardio capacity very quickly (possibly due to my former smoking habit) so tapering just doesn't seem natural or beneficial for me in that respect. I have also done some of my best long runs coming off of a hard training week so this seems like really shaky ground. But.... since all the cool kids are doing it and I don't have to worry about qualifying for anything, I'm going to try doing a moderate taper this time around and actually stick to it.

My official 2 week "taper plan":
My average weekly mileage for March was 60 so this week I'm going to knock it down to 45 miles or 75% volume, and next week 30 miles for 50%. I'm going to focus on MP miles or very close to MP so I don't get stuck in a slower groove. Hopefully this will keep me sharp and get me rested.

Distance Split pace
1.00 7:24
2.00 7:18
3.00 7:12
4.00 7:17
5.00 7:04
6.00 7:07
6.74 6:59

Audio Bible Miles: 6.74Asics 2150 2E Miles: 6.74
Comments
From Burt on Tue, Apr 03, 2012 at 08:05:57 from 72.223.93.158

I'm not cool.

From Kam on Tue, Apr 03, 2012 at 08:15:12 from 67.2.39.181

Your bib number is so low and cool. Your taper plan looks good. You are going to kill it in 13 days.

From rAtTLeTrAp on Tue, Apr 03, 2012 at 08:18:23 from 24.18.125.122

Burt - You ARE cool. You just don't know it yet.

Kam - I'm scared of my own bib number. I hope it doesn't kill me in 13 days.

From JD on Tue, Apr 03, 2012 at 09:24:54 from 70.96.78.149

good plan - you're super fit right now - you can have "Peace of Mind" that come marathon day you'll be "Smokin'" and that a "Higher Power" will guide you through this taper; it's "More Than a Feeling", so "Don't Look Back" just "Hitch a Ride" to Boston and be prepared to rock it!

lol!

From rAtTLeTrAp on Tue, Apr 03, 2012 at 09:28:44 from 24.18.125.122

Thanks JD! I will rock it indeed. Did you knock out #100 yet?

From JD on Tue, Apr 03, 2012 at 09:37:00 from 70.96.78.149

not for a couple of hours yet.

From I Just Run on Tue, Apr 03, 2012 at 09:55:07 from 67.79.11.242

I'm curious about the long taper too. I felt like I tapered too much on my last race and lost some cardio...

From rAtTLeTrAp on Tue, Apr 03, 2012 at 10:09:43 from 24.18.125.122

IJR - I think three weeks is way too much for me. I've always done one easier week before all of my marathons, but I wouldn't really call that much of a taper. Hopefully 2 weeks will be just right this time.

From DLTheo on Tue, Apr 03, 2012 at 11:24:18 from 155.130.107.42

I've always done 4 weeks of taper in the past, but I'm going to be doing 3 this time. The key to a good taper is keeping some intensity going while reducing total mileage. Your plan if keeping some mp runs in the mix should be good. You might even throw in a 3-4 mile run that is faster than mp this week, if you're feeling it.

From JG on Tue, Apr 03, 2012 at 20:59:39 from 74.179.191.135

Just saw your race number... cool ... looks like we are in the same corral, as I am #4608. We will have to meet up ... although there is no way I will keep having basically taken the last 3 months to heal my knee!

From rAtTLeTrAp on Tue, Apr 03, 2012 at 22:12:39 from 98.247.27.122

JG - It will be easy to spot the guy in flames.

From DLTheo on Wed, Apr 04, 2012 at 07:41:56 from 76.28.161.119

It's true, I'll vouch for that.

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