May the Mass x Acceleration be with you

WHS XC Alumi Race

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDLTheo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
19871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Tacoma,WA,

Member Since:

Jul 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon Maniac #5549

Bronze Level (*)

 


 

 Looking for a great Bible Study in your area? Check out Bible Study Fellowship (BSF). There are over 1000 classes worldwide, and people of all church backgrounds (or no background) are welcome to study the Bible together.

 


 

"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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Adizero Boston Lifetime Miles: 757.68
E-Train Lifetime Miles: 24.01
Brooks Adrenaline 14 Lifetime Miles: 292.13
Brooks Adrenaline - Gray Lifetime Miles: 125.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.9710.008.003.7068.67
Adidas Adizero Boston Miles: 38.388 - Brooks Adrenaline GTS 10 Miles: 30.30
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.120.000.000.005.12

SEJ-5 mile loop - 5.125 miles in 39:24

Felt pretty good and comfortable.
Splits: 7:53 - 7:40 - 7:53 - 15:58

Adidas Adizero Boston Miles: 5.12
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.008.000.0011.00

Warmup - 2 miles in 15:25

Sometimes you have to make adjustments to your running plans on the fly. And sometimes you have no choice in the matter. Your body simply is unable to perform according to plan.Such was the case today, when I set out to run an 8 mile LT run at sub 6:30 pace. Perhaps it was the residual fatigue from last week's series of challenging workouts. Or perhaps it was the unusually warm and balmy day (78 degrees with humidity pushing 90%). Or a combination of things. It was not long into the workout that I saw it was not meant to be. At the half way point I had to go into serious negotiations with my body to come up with a reasonable compromise.

Workout

1x4 mile, 2x2 mile LT intervals

The first half mile of the run felt great and was way under goal pace. So, I slowed up a bit. After that I couldn't get my pace down again. At four miles I was forced to stop due to fatigue, dizzyness, the heat and humidity. I wrung out my shirt and stuck it in my shorts. That helped a great deal. While stopped I decided to stop trying to run an 8-mile tempo run, and instead break the 2nd half into 2 two mile intervals, and I backed off the pace a bit, too. Resulting splits, below:

4 miles in 25:57 (6:29/mile)
0.5 - 3:06 - 3:05.75
1.0 - 6:22 - 3:17.00
1.5 - 9:43 - 3:20.75
2.0 - 12:58 - 3:14.75
2.5 - 16:16 - 3:18.00
3.0 - 19:28 - 3:12.25
3.5 - 22:44 - 3:15.75
4.0 - 25:57 - 3:13.00

2 Miles in 13:12 (6:36/mile)
0.5 - 3:20 - 3:20.50
1.0 - 6:37 - 3:16.75
1.5 - 9:48 - 3:11.00
2.0 - 13:12 - 3:23.50

2 Miles in 13:16 (6:38/mile)
0.5 - 3:10 - 3:10.00
1.0 - 6:31 - 3:21.25
1.5 - 9:55 - 3:24.00
2.0 - 13:16 - 3:21.50

Cooldown:

Cool down - 1 mile in 7:45

Strength Training:

2 sets of:
15 pushups
12 1-leg fast squats
15 Burpees
50 Crunches
12 High Bench Step-Ups
20 Bench Dips

2 sets of:
15 Heel raises
30 Back Arches
18 Walking Lunges
12 Feet elevated pushups
60 1-Leg hops in place.

Adidas Adizero Boston Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run on trails - 6 miles in 49:09

7xCM, 6xLM

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 163.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.609.30

4.75 miles warmup - 38:11
5x200m hills with 200m jogs (1.25)
46.15, 44.50, 44.25, 44.17, 43.53
3.3 miles cooldown - 26:41

8 - Brooks Adrenaline GTS 10 Miles: 9.30
Weight: 164.50
Add Comment
Race: WHS XC Alumi Race (3.1 Miles) 00:19:01, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.003.1010.25

Warmup

Warmup run over the 5k course during the girls race. I gave them a couple minute headstart, then cheere them on as I passed them.

Race: WHS Alumni XC race - 5K in 19:01 (6:08/mile - 10k pace)

Fun day and race. It had been pretty warm during the warmup, but was starting to cool off by the race. I went out at a moderate effort, making sure I was able to talk while running during the first mile. My hope was to go through the first mile at around 10k race pace at the fastest. Since I just ran hills yesterday, and I really want to be fairly fresh for my last long run on Saturday I didn't want to push too hard, so I backed off a bit during the second mile, but then picked up a bit in the 3rd and kicked in decently. I started out probably around 10th by the 1/2 mile, but passed people throughout and moved up to 4th with 1/2 mile to go. I gained on 3rd place but came in just behind him - a freshman who shows some promise. I'm sure the high school athletes were not running all out, either. The winner came through in about 17:05 - not bad for an early season race! I was very happy to finish in 19:01, though if I knew I was that close to breaking 19 I would've sprinted in a little bit harder. We need better turnout for the alumni team next  year. I expected there to be a few recent grads who could run with the leaders. I didn't expect almost 40-year old me to be our top runner. We got trounced 18-47. Next year the score will be much closer I think!

Splits:
1.0 - 6:07.5
2.0 - 12:28.75 - 6:21.5
3.1 - 19:01.00 - 6:32.25 (5:53/mile over this segment

Cool down jog over course

I ran backwards over the course for about .95 miles in 7:25.59. Then we had an awards ceremony and I ate a couple fudgecicles. The ideal post race recovery snack! Then I ran the whole course again for more cooldown, fueled by the treats in 23:23, a few seconds faster than the warmup. For the entire 10.25 miles I averaged 7:09/mile.

Adidas Adizero Boston Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weyerhaeuser Way route - 6 miles in 46:31

I felt pretty good today, not really very tired and not sore from yesterday's race.

Splits:
7:48
15:27 - 7:39
23:17 - 7:50
38:48 - 15:31
46:31 - 7:43

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

Great marathon predictor long run - 10 miles at normal pace, 10 at marathon pace, 1 mile cool down. This went better than the 18 miler two weeks ago, and better than expected. The first half I was a little on the slow side, but the pace felt very easy and comfortable. When I say slow, I mean I was under my original goal of sub-7/pace, but not quite down to the 6:53/mile which is my new goal, to break 3 hours. On the second half I was able to run a bit quicker, but the pace still felt pretty easy. Even the last couple miles of the pace run I kept thinking that if I feel that good at mile 20 I will be set - I should be able to speed up and bring my time down over the last 6 miles.

10 miles of normal running on Allison loop and start of Vickory route - 1:16:47
Splits: 8:10 - 7:41 - 7:45 - 7:40 - 7:32 - 7:24 - 15:17 - 15:17

10 miles at marathon pace -
Splits:
0.5 - 0:03:27 - 3:27.5 - 6:54/mile
1.0 - 0:06:56 - 3:29.25 - 6:56/mile
1.5 - 0:10:22 - 3:26.0 - 6:55
2.0 - 0:13:53 - 3:30.25 - 6:56
2.5 - 0:17:23 - 3:30.5 - 6:57
3.0 - 0:20:45 - 3:21.75 - 6:55
3.5 - 0:24:12 - 3:27.25 - 6:55
4.0 - 0:27:39 - 3:26.75 - 6:55
4.5 - 0:31:01 - 3:22.00 - 6:54
5.0 - 0:34:22 - 3:21.0 - 6:52
5.5 - 0:37:46 - 3:23.75 - 6:52
6.0 - 0:41:12 - 3:26.5 - 6:52
6.5 - 0:44:42 - 3:30.0 - 6:53
7.0 - 0:48:12 - 3:30.25 - 6:53
7.5 - 0:51:35 - 3:22.5 - 6:53
8.0 - 0:55:00 - 3:25.0 - 6:53
8.5 - 0:58:25 - 3:25.0 - 6:52
9.0 - 1:01:53 - 3:28.5 - 6:53
9.5 - 1:05:16 - 3:22.25 - 6:52
10.0 - 1:08:20 - 3:04.0 - 6:50

Cooldown - 1 mile in 7:59

8 - Brooks Adrenaline GTS 10 Miles: 9.00Adidas Adizero Boston Miles: 12.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.9710.008.003.7068.67
Adidas Adizero Boston Miles: 38.388 - Brooks Adrenaline GTS 10 Miles: 30.30
Weight: 164.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: