| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.14 | 0.00 | 13.20 | 2.13 | 41.47 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 27.64 | Adidas Adizero Boston Miles: 13.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.63 | 2.13 | 9.11 |
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Warm up
7xLM
Easy warmup jog to the track - 2.36 miles in 17:52 (7:34/mile)
Skipping exercises, LL (5x3 1-leg lunges)
2x500@1/2 marathon pace with 300 recoveries
2:00.2, 2:00.0
Workout
24x143m in 30s with 30s recoveries
28.7, 29.8, 29.9, 28.9, 29.5, 29.5, 29.7, 29.6, 29.4, 28.9, 29.7, 29.8, 29.5, 29.1, 29.5, 29.3, 29.8, 29.4, 30.0, 28.9, 29.6, 30.2, 29.2, 29.4
Another workout with consistent pacing, maybe a little on the fast end with a few of them, but mostly mid to upper 29s. I was feeling a little under the weather today, like just coming down with a cold. The intervals never became difficult, and I was only just beginning to get a little winded on the last couple.
Cool down
Cool down - 2.34 miles in 18:16 (7:48/mile)
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.70 | Adidas Adizero Boston Miles: 4.41 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Spanaway Lake loop - 8 miles in 1:00:19
Feeling pretty sore in my left hip and back today, but during the run I was ok. I actually ran faster than anticipated, and I'm not sure why the 6th mile was so much slower, other than I was running through the woods, where the trails were thinner, and I had to hop over a couple of recently downed trees. It was nice to go a different route than usual, one that I don't have measured out (thanks Garmin!). Weather was cold, but dry. I got it done before the snow came that evening!
Splits: 7:34 - 7:26 - 7:26 - 7:26 - 7:40 - 7:54 - 7:27 - 7:27 = 1:00:19 (7:32/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Vickory Road route - 6 miles in 43:49
The plan was to run 2 miles easy, 2 miles @ 15k pace as an easy-moderate effort to prepare for the race Saturday. Only trouble was, my Garmin ran out of battery power - thankfully, just before I started the run, so I had time to get my old ironman out. Actually, it was kind of nice to have to do it without the Garmin, because there was no way to know whether I was on pace or not until I got to the next 1/2 mile mark. Then I could make corrections and see at the next 1/2 mile whether I corrected correctly :) I was shooting for 6:35/mile, and finally got the hang of it in the 2nd mile.
Splits:
Warmup - 7:45 - 7:33 = 15:18
Cooldown - 7:42 - 7:37 = 15:19
Workout: 3:15.25 - 3:22.25 (6:37.5) - 3:17.5 - 3:16.75 (6:34.25) = 13:11.75 (6:36/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off! I'm feeling pretty good, but want to make sure the 2nd half of this week is pretty easy. Instead of taking an easy full week leading up to the 15k, and a full week of recovery, I'm only going to take 1/2 week before, and 1/2 week after to recover, then get back to it. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 4.00 |
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2 miles normal, 1/2 mile @ 15k pace, 1 1/2 miles easy
Everything felt easy today. The warmup felt normal, even though it was 30+ seconds faster per mile. The 15k part felt like the easy side of marathon pace. I was shooting for around 6:35/mile, but managed a little faster with easy effort. I hope everything feels this easy tomorrow. It will be colder, though. Suppose to be in the upper teens tonight.
Splits: 7:32 - 7:21 = 14:53
.52 miles @ rp in 3:21.5 (6:31/mile pace)
7:08 - 3:45 = 10:53 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.00 |
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| | Comments(2) |
| | Race: |
Resolution Series 15K (9.42 Miles) 01:00:35, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.29 | 0.00 | 10.07 | 0.00 | 14.36 |
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Warmup
Warmup jog on course - 1.22 miles in 10:02 (8:11/mile)
2x2 min 2 1/2 marathon pace with recovery jogs (1.17 miles total)
Race
Resolution Series 15K - 9.42 miles in 1:00:35 (6:26/mile)
10th overall, 1st in age division
The course appears to be about .1 mile long. I talked to several other runners, some with Garmins, some without. Everyone seems to agree that the course is about 1/10th of a mile long, and the discrepency occurs in the 1st and last miles. Adjusting my time for 15k, based on the pace I was running over the last 200m, that gives me a 1:00:05 15k. If it had been an accurately measured course, and I knew I was that close to breaking one hour, I'm sure I would've found some way to take off a few more seconds. Oh well.
Going in I was hoping to get out in about 6:35-6:40 the first 4 miles, and then try to pick up to 6:30 or faster during the 2nd half. I did a good job of holding back through the halfway point, and so was able to push in places on the 2nd half, particularly the 7th and 8th miles, when I caught and passed a couple guys. I had to back off a little the last full mile, but was still running under my average pace, so not really backing off. I had been 12th at the turn around point, caught up to the next guy after about 2 more miles. We ran together for a bit and he let me get ahead of him so we could run single file on the roads. After a bit I pulled away from him as we both tried to catch a high school kid. I did catch that guy about a mile later with my 6:17 mile, then pulled away with a 6:07. I was catching another guy, slowly gaining ground as we approached the finish line. He got to the track about 20 meters ahead of me, and I couldn't close the back. He kept looking back and only gave enough to make sure I didn't catch him. What can I say? He was a 15 year old speedster and I'm a 39+ year old foagie, who was never know for my kick even when I was young. I'll get him next month in the 20k for sure!
Conditions were cold, like the 5k on January 1. Temp at the start was about 20 degrees, warming up to 25 or so by the end. No sun, no wind, no rain or snow. Just cold and dry. Sidewalks were icy, so we had to run on the roads, right up against the traffic. That shouldn't be as much of a factor in the 20k at the end of March.
Splits:
1 - 0:06:37
2 - 0:13:08 - 6:31.5
3 - 0:19:56 - 6:47.5 (lots of uphill in this mile
4 - 0:26:15 - 6:19.25 (big downhill)
5 - 0:32:38 - 6:23
6 - 0:39:21 - 6:42 (big uphill)
7 - 0:45:38 - 6:17.5 (lots of downhill in this mile)
8 - 0:51:45 - 6:07.25 (no hills, just an awesome split)
9 - 0:58:08 - 6:23
15k - 1:00:05 - 2:01.64 (5:56/mile)
Finish - 1:00:35 - (5:00/mile pace)
Garmin results
Cooldown
Cooldown - 2.55 miles in 25:21 (9:56/mile)
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.94 | Adidas Adizero Boston Miles: 9.42 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.14 | 0.00 | 13.20 | 2.13 | 41.47 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 27.64 | Adidas Adizero Boston Miles: 13.83 |
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