| 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 | | 89.12 | 0.00 | 6.00 | 0.00 | 95.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I felt really good today again. It was cloudy but warm (low 60s). My abdomen didn't bother me at all the first 1 1/2 miles, and then was just a little tight the rest of the way.
Splits: 7:39 - 11:24 (3:45) - 15:12 (3:49) - 19:10 (3:57) - 23:02 (3:53) - 27:04 (4:02) - 30:58 (3:54) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I still felt pretty good today, despite running a faster pace yesterday. A little sorer than yesterday, but only a little. I was a little sorer afterwards, too, but hopefully only temporary.
Splits: 4:02 - 8:14 (4:12) - 12:15 (4:01) - 16:15 (4:00) - 24:03 (7:48) - 28:02 (3:59) - 32:06 (4:03) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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556 calories
3.98 miles in 34 minutes
Feeling good today. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Still improving. I thought I was a little sore in the middle, for about a mile, but actually I was only a little tight here and there on the run, and even the last mile I felt pretty good. It was beneficial to keep the pace slower, though.
Splits: 3:59 - 8:11 (4:12) - 12:15 (4:04) - 16:15 (4:00) - 20:18 (4:03) - 24:19 (4:01) - 32:36 (8:17) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 563 calories
4.02 miles in 34 minutes
Feeling good today. I was tempted to go for a run, and if it had been warmer I might've done that. But instead I had a good workout on the e-train. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I started out going 4, but thought if I felt pretty good I'd go 5. I decided after the 2 mile mark that I was feeling good enough to try 6. My abdomen wasn't a problem during the run, and the distance didn't feel too far either. I kept the pace fairly easy.
Splits: 4:08 - 8:23 (4:15) - 12:28 (4:04) - 16:32 (4:04) - 20:37 (4:05) - 24:43 (4:05) - 32:47 (8:05) - 40:58 (8:10) - 45:02 (4:05) - 49:15 (4:13) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Felt a little more sore in the abdomen today, but pretty good energy after a day off, so the pace was a bit quicker. It was cold today, just over 40 degrees, but sunny.
Splits: 4:01 - 8:05 (4:04) - 11:55 (3:50) - 15:50 (3:55) - 19:44 (3:54) - 23:36 (3:52) - 27:27 (3:51) - 31:25 (3:58) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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547 calories
3.93 miles in 34 minutes
Still a little sore in the abdomen, but no pain during the workout.
Lost 4 pounds in 1 week | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I wasn't feeling very well beforehand, but decided to run a moderately quick pace. This was less effort than a tempo or a 3/4 effort, but still someone of an effort, at least on the uphills. It was a little hard on my abdomen, especially on the uphills.
Splits: 3:51 - 11:23 (7:32) - 15:04 (3:42) - 18:57 (3:52) - 22:29 (3:32) - 26:16 (3:47) - 29:58 (3:42) - 33:47 (3:49) - 37:24 (3:37) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 428 calories
5.41 miles in 34 minutes
The gray elliptical trainer allows me to go faster but burn fewer calories (apparently) in the same time. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Felt pretty good, just a little minor soreness in the abdomen
4:04 - 8:16 (4:11) - 12:11 (3:56) - 16:02 (3:50) - 23:43 (7:42)- 27:42 (3:59) - 31:47 (4:05) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Felt a little soreness the first couple miles in the abdomen, but the second half I felt pretty good. And once again, the distance did not feel long to me at all.
Splits: 8:18 - 16:13 (7:55) - 24:12 (7:59) - 32:04 (7:53) - 39:58 (7:53) - 47:50 (7:53) - 55:39 (7:48) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
| I felt a little soreish in the abdomen, mostly in the first couple miles, and then improved somewhat after that. The weather was perfect, moderately sunny and low 60s by the end of the run.
Splits: 8:05 - 15:55 (7:50) - 23:44 (7:49) - 40:04 (16:20) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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423 calories
5.30 miles in 34:00
Lost 5 pounds in 2 weeks | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Feeling pretty good today during the run. Very little discomfort in the abdomen. However, afterwards my stomach muscles were sore. I massaged them and that seemed to help.
Splits: 7:59 - 11:49 (3:49) - 15:31 (3:43) - 19:36 (4:05) - 23:21 (3:45) - 27:27 (4:06) - 31:27 (4:00) - 39:35 (8:08) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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554 calories. I had to push extra hard the last quarter to get over 4 miles.
4.01 miles in 34 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Felt pretty good on the run, but more sore than usual afterwards in my abdomen.
Splits: 7:54 - 11:54 (4:00) - 15:54 (4:00) - 31:55 (16:01) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I felt pretty good overall. My abs were a little tight, and sore like sore muscles, but not such sharp soreness like an injury. The distance did not quite feel long to me yet, but it was getting close.
Splits: 4:02 - 8:08 (4:06) - 12:03 (3:55) - 15:59 (3:56) - 20:00 (4:01) - 24:02 (4:02) - 28:11 (4:09) - 32:10 (3:59) - 36:10 (4:00) - 44:14 (8:04) - 48:17 (4:04) - 56:19 (8:02) - 1:00:18 (4:00) - 1:04:24 (4:06) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| felt pretty good on the run, but I continue to be more sore in the abdomen when not running.
Splits: 7:58 - 15:48 (7:49) - 23:46 (7:58) - 39:35 (15:49) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical Trainier 557 calories, felt easy after warmup
4.01 miles in 34 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3/4 effort run. The effort only realy felt "3/4" or so on the uphills. On the downhill it was pretty easy, and the flats were easy-moderate, maybe. I would've run faster, but it took me a mile to decide whether I was going to push or not.
Lunge Matrix (LM)
Splits: 3:51 - 7:46 (3:56) - 11:30 (3:43) - 15:06 (3:36.5) - 18:52 (3:46) - 22:22 (3:30) - 26:09 (3:48) - 29:55 (3:46) - 33:42 (3:46) - 37:19 (3:37) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical trainier - 556 Calories
4.05 miles in 34:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Felt pretty good. It started to sprinkle mid-way through the run, but just lightly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| My abdomen was sorer than usual today, maybe because of running two days in a row. I hoped it would loosen up after the first couple miles, like it does sometimes, but it didn't. The last mile or so definitely felt like the end of a longish run.
Splits: 4:01 - 8:11 (4:10) - 12:08 (3:57) - 16:02 (3:54) - 19:56 (3:54) - 23:47 (3:51) - 31:32 (7:45) - 39:09 (7:37) - 46:52 (7:43) - 54:44 (7:51) - 1:02:40 (7:57) - 1:10:22 (7:42) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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SEJ-5 mile loop - 5 miles in 38:19
My abdomen was sore the first mile, but seemed fine after that. It poured down rain from mile 1 to about 3 1/2, and then it stopped. The pace felt pretty easy, but I probably ran a little fast due to the rain.
Splits: 7:56 - 15:35 (7:39) - 23:09 (7:34) - 30:35 (7:26) - 38:13 (7:39) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
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Vickory route - 6 miles in 43:34 (7:16/mile)
3/4 effort run, which was probably more like 80+%. I felt pretty good the whole way, but the uphills were challenging, and I started to slow down the last mile. I should've opted for closer to 7:30/mile pace.
Splits: 3:37 - 7:27 (3:50) - 11:02 (3:35) - 14:33 (3:31) - 18:14 (3:40) - 21:46 (3:33) - 25:20 (3:34) - 29:04 (3:44) - 32:42 (3:38) - 36:14 (3:32) - 39:50 (3:36) - 43:34 (3:44) | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical trainer - 4.08 miles in 34 minutes
My abdomen was more sore, even during this workout. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.12 | 0.00 | 6.00 | 0.00 | 95.12 |
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