All about that pace.

Week starting Jun 14, 2009

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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
Total Distance
20.04
Asics 2130blk Miles: 10.04Asics 2130 Miles: 10.00
Total Distance
10.04

8:00am

10 miles at GMP to see what my avg. heart rate is at that pace. It took more effort than usual to maintain that pace. I have lost some fitness for sure, along with what little ability I had to regulate my pace. I was constantly watching the garmin and trying to make adjustments. My leg felt fine while I was running, but was pretty sore soon after I finished. An ice bath afterward, followed by a hot shower and a heating pad helped quite a bit.

Pace 7:34

Avg. HR 187

Distance    Split pace    Avg. HR

1.00    7:09    163 didn't look at my garmin much during this mile, I was sure I was going around 7:30
2.00    7:10    174
3.00    7:32    181 up hill starts here
4.00    7:36    187
5.00    7:45    193 caught up with another runner named Jared and chatted for a while
6.00    7:41    196 more uphill...
7.00    7:44    196 more uphill...
8.00    8:01    194 more uphill... this is getting old. I was asking myself how I ever did this 5 days a week?
9.00    7:31    192 downhill finally.
10.00    7:32    191 flat for the home stretch
10.04    6:48    198 trying to out run my neighbors stupid little pug. Reminded me of Allie's ferocious chihuahua story. I'm going to kick a field goal with that thing next time he bites me. grrr...

4:30pm

I went to the Y and spent 99 minutes on the Rex machine again doing what felt like a 20k race effort with my legs, but my average HR was only 156. I got it into the 170's once or twice, but my legs just didn't have it in them to keep it there for long. I tried hills, less resistance, more speed, etc. My heart seems to be stronger than my quads. I don't get it. I am really going all out on this thing and my heart is like yawning and asking when the work is going to start. Running seems so much easier, yet my HR is so much higher when running, it doesn't make sense. I tried to get manual mile splits on the garmin, but they didn't show up when I downloaded the workout. Rex said I went 14 miles... ...yeah right. I'll keep doing this, but I'm not counting the miles anymore.

Avg. HR 156


Asics 2130blk Miles: 10.04
Comments(18)
Total Distance
0.00

6:30pm

14.8 REX miles in 99 minutes. Average HR 164.

Add Comment
Total Distance
10.00

4:30am

I woke up feeling pretty good and did my 10 miler this morning. It was much easier than it was on Sunday morning at about the same pace and my HR monitor reflected that. I was very encouraged by this until later when the pain set in. No more real running for me until race day... ice, ibuprofen, heating pad... I'm getting ready to tape one of Kelli's cookies to my leg, something has got to help!

Asics 2130 Miles: 10.00
Comments(16)
Total Distance
20.04
Asics 2130blk Miles: 10.04Asics 2130 Miles: 10.00
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