All about that pace.

November 04, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRAtTLeTrAp's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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, Jul 08, 2011
Total Distance
23.07

5:30am Jeremiah 33 - Ezekiel 10

Great long run! Miles 3-16 with Preston.

Distance    Split pace
1.00    7:53
2.00    7:39
3.00    7:51
4.00    7:34
5.00    7:34
6.00    7:32
7.00    7:27
8.00    7:44
9.00    7:34
10.00    7:23
11.00    7:25
12.00    7:26
13.00    7:22
14.00    7:42
15.00    7:32
16.00    7:43
17.00    7:30
18.00    7:37
19.00    7:33
20.00    7:14
21.00    6:53
22.00    6:47
23.00    6:31
23.07    5:50
 

Audio Bible Miles: 9.00Asics Blk3 Miles: 23.07
Comments
From Lily on Fri, Jul 08, 2011 at 12:42:21 from 67.199.178.210

Sweet! You're so ready!

From Derunzo on Fri, Jul 08, 2011 at 12:44:40 from 64.56.60.130

Awesome week of running!

From rAtTLeTrAp on Fri, Jul 08, 2011 at 13:10:47 from 24.22.239.183

Lily - I do feel ready. It's kinda scary.

Derunzo - 73 in only 4 days, I must be nuts!

From JG on Fri, Jul 08, 2011 at 13:27:36 from 98.66.194.235

You are soooo ready for the tunnel, I am psyched for you! Do you have a goal time? Have fun at the Warrior Dash & don't do anything crazy that risks injury! I know you are programmed for those 11+ mile runs at an awesome pace, but try to taper some, if you are rested you will blaze through all 26 at the tunnel!!

From rAtTLeTrAp on Fri, Jul 08, 2011 at 13:38:14 from 24.22.239.183

JG - I'm shooting for 3:05 if all is well on race day. I do plan on tapering some and I'm running the warrior dash with my daughter who has not been training so it will definitely be slow and easy for me. Still lots of fun, but there will be way more mud than sweat for this warrior :)

From JG on Fri, Jul 08, 2011 at 13:48:00 from 74.176.15.11

Awesome! I think you have a 3:05 in the wheelhouse! You have done an awesome job of running sub 7's at the end of your runs! Don't jump the gun too fast & you will finish strong & on target! I think with the downhill you will be in a comfort zone cranking out 7:00 miles!

From rAtTLeTrAp on Fri, Jul 08, 2011 at 13:52:21 from 24.22.239.183

JG - That's what I'm hoping for, a comfortable 7:00 pace. I've been doing ALL of my training on hills so hopefully all the downhill on raceday won't murder my quads, and cardio-wise it should be a breeze.

From Kam on Fri, Jul 08, 2011 at 15:00:27 from 68.66.163.179

Jeez, Mike. That's a killer progression run. You are like a machine!

From rAtTLeTrAp on Fri, Jul 08, 2011 at 15:49:11 from 75.244.6.155

Kam - Thanks. I had perfect weather for this run and some great company for most of it. I had planned to pick up the pace for the last 5 miles, but 19 and 20 snuck up on me. snuck? Is that actually a word?

From DLTheo on Fri, Jul 08, 2011 at 17:01:09 from 155.130.107.42

Yes, snuck is a word. But in this context I believe "snooked" is more grammatically correct.

Awesome mileage. Can't wait to hear how it goes!

From rAtTLeTrAp on Fri, Jul 08, 2011 at 17:10:30 from 75.244.6.155

snooked? whodathunkdat? Grammer is for smart people, I'm just a dropout runner :)

Nobody is more psyched about the Tunnel than me. I can't wait!

From Dan on Fri, Jul 08, 2011 at 21:44:56 from 24.209.83.20

Impressive man, very much so. Way to kill it!

From allie on Sat, Jul 09, 2011 at 13:37:43 from 24.10.191.18

excellent, excellent long run. 3:05 for sure!

From rAtTLeTrAp on Sat, Jul 09, 2011 at 13:48:29 from 24.22.239.183

Thanks, I hope you're right.

From Laputka on Sat, Jul 09, 2011 at 14:58:11 from 98.202.142.68

I am very impressed with your training. Big miles for the week at a very fast pace. 3:05 for geezers like us is incredible. Good luck, God speed and long may you run!

From april27 on Sun, Jul 10, 2011 at 12:00:37 from 99.188.251.180

Great mileage!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: