All about that pace.

December 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
Fri, Mar 30, 2012
Total Distance
23.76

9:30am Mark 3 - Luke 17

Last hard workout before Boston. The plan was to do 5 around Oakbrook at GMP then 13 around Gravelly Lake at 7:45ish (Old guys BQ pace), then 5 more at sub-7 pace. After the first mile, GMP felt pretty easy. After 5 miles I backed off a little, but 7:30s seemed so easy I didn't slow down as much as I planned to. 6-18 felt great and I was looking forward to finishing with some fast miles. I stopped at Black Bear to get a drink of water before my final 5 mile loop around Oakbrook. The first mile went by quick enough at 6:58, then the rest just seemed so looong. I couldn't get under 7 without pushing really hard so I backed off a little bit and finished with some pretty solid GMP miles without overdoing it. Not the epic last long run I was hoping for, but not bad either for no fuel and only one water stop.

Distance Split pace
1.00 7:27
2.00 7:12
3.00 7:13
4.00 7:11
5.00 7:08
6.00 7:33
7.00 7:30
8.00 7:30
9.00 7:25
10.00 7:35
11.00 7:28
12.00 7:32
13.00 7:22
14.00 7:28
15.00 7:36
16.00 7:34
17.00 7:21
18.00 7:28
19.00 6:58
20.00 7:12
21.00 7:11
22.00 7:12
23.00 7:15
23.76 7:08

Audio Bible Miles: 23.76Asics 2150 2E Miles: 23.76
Comments
From Tom Slick on Fri, Mar 30, 2012 at 15:26:52 from 69.171.160.189

pretty tough taper workout....

From rAtTLeTrAp on Fri, Mar 30, 2012 at 15:30:08 from 98.247.27.122

Tom - That was the top of the mountain, it's all downhill from here. Two weeks is a long taper for me. My cardio capacity withers very quickly. Maybe from all the years of smoking?

From Steam8 on Fri, Mar 30, 2012 at 15:31:26 from 166.70.55.77

Wow...unbelievable! So excited for you. You are in amazing shape Rattle!

From rAtTLeTrAp on Fri, Mar 30, 2012 at 15:39:05 from 98.247.27.122

Thanks Amy. I'm pretty excited too. How is your foot feeling?

From Kelli on Fri, Mar 30, 2012 at 17:15:50 from 71.219.85.126

OK, you ran a few 9 minute miles on Monday, but WHAT was your average pace for this almost 24 miles??? Like my marathon pace?

And, really, I like donuts more than the next guy BUT maple bacon? BARF.

From rAtTLeTrAp on Fri, Mar 30, 2012 at 17:23:58 from 98.247.27.122

Kelli - It was bacon maple donut flavored froyo! Yum :)

From rAtTLeTrAp on Fri, Mar 30, 2012 at 17:26:28 from 98.247.27.122

...and your marathon PR is still faster than mine, speedy.

From rAtTLeTrAp on Fri, Mar 30, 2012 at 17:31:11 from 98.247.27.122

Kelli - Ha! My avg today was 7:21. You ran your last marathon @7:07 pace :)

From Kelli on Fri, Mar 30, 2012 at 17:31:31 from 71.219.85.126

WHY did I read donut? Did you eat a donut in there somewhere? I saw the FROYO loop, but did not make the connection. AND I am sorry, but that is even more gross than a donut that flavor. I will stick with coconut, peanut butter, red velvet....the good flavors of frozen yogurt!

I can race, I can not run. You can run and you can race AND you will soon beat my marathon pace for sure. ;o)

From Kelli on Fri, Mar 30, 2012 at 17:32:27 from 71.219.85.126

UM, I did a 22 miler run @ around a 7:40 pace one day and I literally thought I would die. YOU WIN!!!!

From rAtTLeTrAp on Fri, Mar 30, 2012 at 17:43:45 from 98.247.27.122

I like to mix flavors, Choc/coconut(mounds), Choc/PB(reeses). I tried Blackberry and red velvet last time, it was awesome!

From Steam8 on Fri, Mar 30, 2012 at 18:07:35 from 166.70.55.77

haha! You two are funny! I say no to bacon on my maple donut! What the heck is a froyo?

From Kelli on Fri, Mar 30, 2012 at 21:52:04 from 71.219.85.126

I do not mix the flavors, i add mix ins! So coconut gets brownies or oreos and peanut butter gets reeses PB cups and they both get hot fudge!

FROYO=frozen yogurt

From Dan on Fri, Mar 30, 2012 at 23:41:08 from 24.209.83.20

Heck of a run, even more impressive considering the fuel. Pretty sweet

From Steam8 on Sat, Mar 31, 2012 at 08:38:34 from 166.70.55.77

You mentioned Vitamin I on my blog....what is that? and how do I get it?

From rAtTLeTrAp on Sat, Mar 31, 2012 at 08:49:33 from 98.247.27.122

Dan - Thanks. I did have a banana before I left, but nothing during the run. I need to pick up some gu for the race. Vanilla and "Espresso Love"

Amy - Vitamin "I" = Ibuprofen :) 800 3x per day is what my doc had me take when my knee got banged up in a car accident right before Boston last year.

From DLTheo on Sat, Mar 31, 2012 at 09:30:20 from 76.28.161.119

Nice run Mike. It is tough to pick up the pace the last few miles of a long run. Legs get set in their ways. Especially when you're not taking in any carbs or electrolytes.

From rAtTLeTrAp on Sat, Mar 31, 2012 at 11:01:05 from 98.247.27.122

Thanks Scott. I was thinking it should have been a lot easier(and still do) if I have any chance of running Boston under 3:10.

From flatlander on Sat, Mar 31, 2012 at 13:40:36 from 76.31.26.153

I love that run. It's all relative I guess, but the length of the run and how close it was to GMP for a 3:10 marathon really bodes well for Boston.

From rAtTLeTrAp on Sat, Mar 31, 2012 at 15:25:00 from 98.247.27.122

Flat - Thanks, I think 3:10 could happen if I have a good day. I've had some encouragement to shoot for sub-3 and I was sort of testing the water for that. If I couldn't do the last 5 at sub-7 it's not likely I could do it for 26 even on a good day with a tailwind :)

From Kelli on Sat, Mar 31, 2012 at 15:28:54 from 71.219.85.126

I think you are high! I never run that fast---ever, ever, ever! i KNOW you can get 3:10 or better easily. If the conditions are right and you feel great, it will happen. I am smart, trust me.

From rAtTLeTrAp on Sat, Mar 31, 2012 at 15:39:27 from 98.247.27.122

Kelli - I am not high :) and I do trust you because you are smart, and faster than me :)

From Kelli on Sat, Mar 31, 2012 at 16:52:41 from 71.219.85.126

I am so not faster than you. You go out and prove me right in Boston, dang it.

Glad you are not high, that would be bad.

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