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July 2015

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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:

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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
46.580.003.000.0049.58
Brooks Adrenaline 14 Miles: 30.08Brooks Adrenaline - Gray Miles: 19.50
Weight: 189.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.000.005.50

1.5 mile warmup in 12:24


3 mile tempo run in 21:31 (7:10/mile)

I ran in the reverse direction of what I normally do, counter clockwise instead of clockwise. This way is more uphill, but each mile finishes on a downhill.

I continue to struggle on these runs, with the heat, hills, and effort. I guess I just need to go slower. Probably shouldn't be trying to run an "easy" tempo run that is 45-50 seconds per mile faster than my normal running pace.

Splits: 
7:01.4 - 169 bpm
7:18.0 - 176 bpm
7:11.6 - 176 bpm


1 mile cool down in 8:51

Brooks Adrenaline 14 Miles: 5.50
Weight: 189.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on 5 Mile Gas Loop in 41:19 (8:16/mile)

Felt OK today, but slow pace. Knee a little bothersome. It was very hot.

Splits: 8:17 - 8:08 - 8:30 - 8:17 - 8:08

Brooks Adrenaline - Gray Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mile run through Spanaway Park in 1:32:46 (8:26/mile)

Ran to my parents (1.8 miles), watered their plants, set a 30 minute watering timer, then ran out to 5.5 miles and back, watered the front yard, set another 3o minute timer, and ran home.

Lots of water to drink, a few miles of the run were on trails in the woods so not too hot. My right knee was really bothering me, though, especially on the trails. I was almost limping at times. On the plus side, the distance felt easy.

Splits: 7:58 - 8:15 - 8:38 - 8:16 - 8:19 - 8:21 - 8:28 - 8:37 - 9:12 - 8:29 - 8:13

Brooks Adrenaline - Gray Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles in 29:11 (8:20/mile)

I took an extra day off over the weekend after seeing how bad my knee was on the long run. Unfortunately, it was very bad again today. 

Splits: 8:16 - 8:17 - 8:27

Brooks Adrenaline - Gray Miles: 3.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

2.1 miles in 17:24 (8:17/mile)

I got out about a mile and the knee was bad enough I turned around and headed back.

Brooks Adrenaline 14 Miles: 2.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.220.000.000.001.22

1.22 miles on permiter road in 10:14 (8:24/mile)

Today I stayed on the permiter road, and actually just ran laps around one of the parking lots (about 1/8 mile laps) in order to get a consistent, smooth course. Even the parking lot had more hills and uneveness than my knee could handle an at 1.22 miles, boom, big pain. So I stopped. I decided to walk instead.


3.1 miles of walking in 46:42 (15:03/mile)

I walked about 1 1/2 miles and the knee hurt the whole time, but not because of the walking, but as a result of the running. I rested a while at Branches, and then started up again. The knee was fine the rest of the way.

Splits: 16:33 - 15:04 - 14:05

Brooks Adrenaline 14 Miles: 1.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2.68 miles of walking in 42:16 (15:47/mile)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.660.000.000.000.66

.66 miles in 6:19 (9:38/mile)

I tried running a bit, after the break, to see how the knee is doing. Every muscle in the leg is tensed to try to keep the knee from hurting, and after 1/2 mile my right hip was hurting because of it, so I stopped.


3 miles walking on the trails in 47:44 (15:54)

Splits: 16:14 - 16:22 - 15:06

Brooks Adrenaline 14 Miles: 0.66
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4 miles walking around North Lake and some new trails in 59:48 (14:57/mile)

Knee does well with walking, even on uneven footing of the trails. 

Splits: 14:37 - 14:36 - 15:13 - 15:22

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4.1 miles walking around North Lake and trails in 1:02:43 (15:19/mile)

15:25 - 14:39 - 15:28 - 15:40

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles through Pleasant Valley in 33:34 (8:23/mile)

It's been almost 2 weeks, so I decided it was time to try to run. If my knee hasn't improved yet, it is time to see a doctor or specialist.

The first mile was hard, and I really had to work at keepign the knee from hurting. I found that maintaining good posture and keeping the hips forward helps. As I got more comfortable I was able to run faster and more smoothly. In the second mile things improoved. I was going to run 3 miles, but decided to keep the rest of my run in pleasant valley, on the roads, rather than on the rough shoulder on the way back home. By the end of the 2nd mile I was feeling good enough that I decided to extend to 4 miles. 

My hope had been once I got past 2 miles I would loosen up and feel pretty good and that is what happened. In the 3rd and 4th miles uphills weren't bothering me, even steeper ones, and running on the shoulder was fine, too. Rocks, stepping up and down off the curb, all things that would have been impossible last week, or even in the first mile today, were not a problem. Definitely calling this one an encouraging success!

Splits: 8:54 - 8:30 - 8:08 - 8:02

Brooks Adrenaline 14 Miles: 4.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4 miles walk in 58:45 (14:41/mile)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 35:12
Knee sorer today. I think walking on the day off is a bad diea.

Brooks Adrenaline 14 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles around North Lake in 25:00

Better today

Brooks Adrenaline 14 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles in 37:54 (8:26/mile)

After the first mile or so I loosened up enough to feel halfway decent.

Splits: 8:28 - 8:10 - 8:42 - 8:21

Brooks Adrenaline 14 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

5.1 miles around DeVry loop in 41:58 (8:13/mile)

Felt long by the end, but the knee wasn't too bad after the 1st mile.

Splits: 8:20 - 8:12 - 8:06 - 8:17 - 8:15

Brooks Adrenaline 14 Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.580.003.000.0049.58
Brooks Adrenaline 14 Miles: 30.08Brooks Adrenaline - Gray Miles: 19.50
Weight: 189.00
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