May the Mass x Acceleration be with you

Week starting Aug 08, 2010

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
49.301.000.504.2555.05
8 - Brooks Adrenaline GTS 10 Miles: 48.80Adidas Adizero Boston Miles: 6.25
Weight: 172.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Vickory route - 4 miles in 31:01

My left knee was so sore I took extra days off, and cut this run from 12 miles down to 4. However, on the run the knee just felt a little tight, but not sore. My legs, though, were pretty stiff from all the driving, and running felt uncomfortable.

8 - Brooks Adrenaline GTS 10 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.503.2510.95

Warmup:

2.35 mile warm up in 18:48

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster (33.25, 33.5, 33.75, 32.0)

Workout:

4:33.9
4:33.9
4:28.2
4:25.4
0:42.5
======
18:43.9 5K

The pace felt pretty good throughout. I was a bit tired on the last one, but not terribly challenged. I thought about doing a 5th one, but decided to just add on the 200m instead, because of my right knee still being a little sore.

Cooldown:

2.35 miles in 19:31

8 - Brooks Adrenaline GTS 10 Miles: 4.70Adidas Adizero Boston Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

SEJ-5 Mile loop - 5 miles in 39:34

My legs were so tired the first 3 miles. Obviously yesterday's workout really drained me, more than I could've expected.

Splits: 8:08 - 16:11 (8:03) - 24:09 (7:58) - 39:34 (15:25)

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Military Rd Route - 8 miles in 59:21

The pace felt fairly easy, not pushing at all. But my left knee was hurting more than I expected and my running form felt wobbly. I was still pretty tired beforehand from Monday's workout.

Splits:
0.5 - 03:46
1.0 - 07:32 - 3:47
2.0 - 14:51 - 7:18
2.5 - 18:40 - 3:49
3.0 - 22:26 - 3:46
3.5 - 26:03 - 3:37
4.0 - 29:41 - 3:38
4.5 - 33:27 - 3:46
5.0 - 37:12 - 3:45
5.5 - 40:57 - 3:45
6.0 - 44:26 - 3:28
7.0 - 51:59 - 7:33
7.5 - 55:44 - 3:45
8.0 - 59:21 - 3:37

8 - Brooks Adrenaline GTS 10 Miles: 8.00
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.001.008.10

3.05 mile warmup in 24:16

10 hills with recoveries. Hills are approximately 150 meters, recoveries about 170 meters

1- 31.35
2- 32.31
3- 31.65
4- 31.75
5- 29.44
6- 30.82
7- 30.46
8- 30.51
9- 32.40
10- 30.09

3.05 cooldown in 24:43

8 - Brooks Adrenaline GTS 10 Miles: 8.10
Weight: 171.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

SEJ-5 mile loop - 5 miles in 38:08

Felt good. It was pretty warm out. I was waiting for some heat so ran later than usual (2pm). It was mid-80's, but there was still a breeze that was pretty refreshing.

7:53
15:27 - 7:34
23:10 - 7:43
30:43 - 7:33
38:08 - 7:25

8 - Brooks Adrenaline GTS 10 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

Vickory route and Allison loop - 14 miles in 1:48:13

Horrible run. The first half was so-so, but the second half I died in the heat. It wasn't super hot, but it was up to 80 by the end, and I just seemed to be dehydrated. Also, my legs have been sore for a few days and just plain tired. At mile 8 I planned to speed up to 7/mile, but after the first mile at that pace I had to drop that. I struggled over the last 5 miles, kept thinking about stopping or taking a short-cut. But I persisted, and now I have a tough run to look back on when I run in the marathon in a couple months.

Splits:
1.0 - 8:02
2.0 - 15:44 - 7:42
3.5 - 27:32 - 11:48
5.0 - 38:59 - 11:27
6.0 - 46:38 - 7:39
7.0 - 54:13 - 7:35
8.0 - 1:02:03 - 7:50
9.0 - 1:09:08 - 7:05
11 - 1:24:38 - 15:30
12 - 1:32:38 - 8:00
13 - 1:40:38 - 8:00
14 - 1:48:13 - 7:35

8 - Brooks Adrenaline GTS 10 Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.301.000.504.2555.05
8 - Brooks Adrenaline GTS 10 Miles: 48.80Adidas Adizero Boston Miles: 6.25
Weight: 172.50
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: