| 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 | | 142.68 | 0.00 | 0.00 | 0.00 | 142.68 |
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| E-Train Miles: 10.56 | Red Brooks Adrenaline 11 Miles: 83.61 | 9 - Brooks Adrenaline 11 Miles: 47.07 | Adidas Adizero Boston Miles: 12.00 |
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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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10 minutes on the e-train. 1.13 miles, 143 calories Thanks to the shorter race on Sunday I'm recovering more quickly than usual. My legs are pretty sore, but not like usual. I was going to go 20 minutes, but then I remembered that I haven't been doing the e-train lately, so that would probably give me a whole new kind of soreness that I didn't need. So, I backed off and stopped at 10 minutes. Afterwards and for the rest of the day my legs felt a lot better.
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles on the trails in 16:39 I wish this run went great, but my right knee continues to be a problem. Strange, since it was really feeling improved leading up to and during the marathon. I had a theory beforehand that the problem may stem from my new shoes, and I did run in other shoes on Friday, Saturday and in the marathon. Today I ran in the new shoes again, though, and I had knee pain again. I'll try something else next time and see what happens. First mile was in about 8:03, but I ran a lot more cautiously in the 2nd mile. Quads feeling pretty good. Calves are very sore after the e-train yesterday. I forgot that they work the calves more than running, but the quads less.
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| Red Brooks Adrenaline 11 Miles: 2.00 |
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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 |
| 20 minutes on e-train. Calves still pretty sore. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| 8:40 AM 5.07 miles in 39:05 (7:42/mile) My quads are definitely recovering more quickly from the marathon than usual. No surprise since the run was short. Also, my calves have recovered from the two e-train workouts. Today I ran in my old 1700+ mile shoes and wore a knee sleeve. Had no problems with the knee. I'll try this for a while, and if I can continue to experience no knee pain I will try to go without the knee sleeve next week or later. After consulting with a marathon maniac/ironman friend of mine I am planning to get back into the saddle quickly with a marathon, but just run it for fun. On the tentative schedule, pending knee recovery, is the Green River marathon on June 2nd. Splits: 7:48 - 7:39 - 7:41 - 7:41 - 7:43
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| 9 - Brooks Adrenaline 11 Miles: 5.07 |
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| | Comments(13) |
| | 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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| 9 - Brooks Adrenaline 11 Miles: 8.00 |
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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 |
| 20 minutes on the E-train, 2.4 miles, 299 calories | |
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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 |
| 6 miles on Military in 45:38 (7:36/mile)
This is the best my knee has felt since it became injured. I'm running in old shoes and wearing the knee brace, and I was extra cautious. Still, no pain or discomfort until the last 1/4 mile when I pushed a little too hard, I guess, on the last uphill. Got a couple of tweaks, but no pain. As soon as I backed off the tweaking stopped. Encouraging!
Splits: 15:31 - 7:47 - 7:22 - 7:27 - 7:31 |
| 9 - Brooks Adrenaline 11 Miles: 6.00 |
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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 |
| 8 miles on Military in 1:01:34 (7:41/mile)
Not quite as good as yesterday. I made it almost to four miles before any pain in the knee. After that I got a little twinge of pain a few times in the second half, but nothing major. It didn't force me to slow down, alter my stride or stop, and it didn't become recurrent pain. Just a few isolated minor twinges.
The pace was easy, and I wanted to go faster. Some day.
Splits: 7:42 – 7:41.5 – 7:50 – 7:40 – 7:34 – 7:31 – 7:42 – 7:54
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| 9 - Brooks Adrenaline 11 Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| E-train today. My right-side quadricep, which I've been foam rolling lately, was a lot less sore today. 2.43 miles, 301 calories, 20 minutes. Boring. I ran through the first 7 chapters of Romans though. | |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on Vickory in 58:53 (7:21/mile) The knee was a little testy, but I just yelled at it whenever it tried to act up and it would quiet down for a couple miles. Nothing major, just a little twinge here and there, usually when running uphill. I managed to get in 8x100 strides during the 7th mile. The first couple I could feel the pressure on the knee, but once I loosened up it did just fine. The pace felt pretty good overall, not too fast, but I can't really go much faster at the moment.
Splits: 7:50 - 7:24 - 7:29 - 7:24 - 7:11 - 7:18 - 7:04 - 7:13
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| 9 - Brooks Adrenaline 11 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on Vickory in 1:33:40 (7:49/mile)
I took it nice and slow today. I was a little disheartened that the distance felt long to me. The knee handled it pretty well. There were a couple twinges, but I noticed that it takes a lot more to make it hurt now. So that's good. It was warm today, 70 at the start, 80 by the end. Good thing I brought water! Splits: 8:11 - 7:52 - 7:52 - 7:50 - 7:45 - 7:45 - 7:42 - 7:45 - 7:35 - 7:42 - 7:53 - 7:48
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| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Boring old e-train. 295 calories. Romans 8-12. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on BPA in 1:01:44 (7:43/mile) A bit disappointing with the knee. A few twinges of minor pain in the first half, though after I adjusted the knee sleeve it was fine, the whole second half. Splits: 7:55 - 7:43 - 7:46 - 7:37 - 7:51 - 7:43 - 7:39 - 7:30 I did some strength training afterwards, pretty light, just to keep something going 2 sets of:
15 pushups
15 squats
20 crunches
15 back raises
15 bench dips
10 quad doohickeys at 6 (Cybex) |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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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 |
| 5 mles on Military in 38:41 (7:43/mile)
OK, today was sort of weird. I ran without the knee sleeve for the first time since before the marathon. Not by choice, but because I forgot to bring it. Also, I was running in my new shoes again. I was pretty nervous about it, so I ran with extra caution. I felt like my knee was just sticking out there waiting for pain. Yet the run went really well. The only twinge of pain came right after the half way point. I had stopped for a moment, was just starting again and was running down hill. Also wasn't paying much attention. After that, no more pain the rest of the run. Needless to say I was very thankful, but I'm still going to wear the knee sleeve tomorrow.
Splits: 7:56 - 7:37 - 7:45 - 7:41 - 7:41.5
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| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on Miliary in 1:28:41 (7:24/mile)
Feeling much better, energy-wise, than Sunday. Funny how quickly the body can change. On Sunday 12 miles felt like a long run. Today I ran on a hillier course, about 20 seconds/mile faster and yet it felt like a moderate distance. The knee continues to improve gradually.
Splits: 7:44 - 7:26 - 7:37 - 7:24 - 7:22 - 7:25 - 7:19 - 7:11 - 7:25 - 7:20 - 7:07 - 7:21
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| Red Brooks Adrenaline 11 Miles: 12.00 |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8:15 AM - Easy 3 before the plant sale.
I decided to run without the knee sleeve again. I was extra cautious, actually nervous, but didn't have any knee problems during the run at all. Also, only had minor knee weakness all Friday and Saturday while doing yard work, which is a huge improvement.
Splits: 8:08 - 7:52 - 7:49
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| Red Brooks Adrenaline 11 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 11:45 AM - 18 miles in approximately 2:18:07. I missed restarting my Garmin after a stop around 6 miles and lost about 3 minutes or so.
The run went great! I managed to run 18 miles without any knee pain. I did wear the knee sleeve as a precaution. Actually, I did have one knee twinge around 5 miles, but that was my fault. The shoulder changed into a ditch just as a car was coming by. Instead of stopping to wait for the car I ran on the incline edge of the ditch, which I would expect to hurt the knee. After that, no other pain or tightness for the next 13 miles.
It rained pretty steadily, despite the forcast saying the rain would stop an hour into the run. Oh well. Still a great run. Actually the rain was pretty light, so it was more refreshing than anything. I intended to keep the pace in the 7:45-8:00 pace range, but after a few miles of trying to slow down decided to stick with what was comfortable. The last mile was very hard as my quads began to seize up. This was my longest run since I went 18.75 at Eugene 3 weeks ago.
Splits: 8:03 - 7:33 - 7:35 - 7:34 - 7:34 - 7:31 - 7:40 - 7:37 - 7:36 = 1:08:43
7:52 - 7:42 - 7:37 - 7:37 - 7:38 - 7:31 - 7:45 - 7:48 - 7:55 = 1:09:24 |
| Red Brooks Adrenaline 11 Miles: 18.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 5.11 |
| 6:55 AM - 5.11 miles in 39:57 (7:49/mile) Ran without the knee sleeve today. I had a couple very minor twinges around mile 3, but fine other than that. Splits: 8:08 - 7:50 - 7:47 - 7:43 - 7:39
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| Red Brooks Adrenaline 11 Miles: 5.11 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:27:57 (7:20/mile) Feeling pretty good. Wore the knee sleeve. I did have a few minor problems with the knee. Pace felt pretty good. Almost a progression run, but not fast enough for that.
Splits: 7:56 - 7:32 - 7:27 - 7:26 - 7:21 - 7:13 - 7:10 - 7:20 - 7:11 - 7:19 - 7:08 - 6:55
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| Adidas Adizero Boston Miles: 12.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles in 23:46 (7:55/mile). I ran without the knee brace today. The knee was a little weak even before I started, but it managed ok for 3 miles. Splits: 8:15 - 7:49 - 7:43
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| Red Brooks Adrenaline 11 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8:20 AM - Easy 8.51 miles in 1:04:33 (7:36/mile) Feeling pretty good. I ran without the knee sleeve and had not the slightest hint of pain or trouble with it. Two days off really helped. Splits: 7:56 - 7:42 - 7:35 - 7:38 - 7:32 - 7:31 - 7:30 - 7:23 - 7:30 pace I also registered for the Green River marathon on Saturday (June 2nd) and for the Lake Youngs Ultra the following Saturday. Two marathons in 8 days, and my first ultra! Needless to say, I will only be jogging these. The ultra is barely an ultra - 28.8 miles. The plan is to run the marathon on Saturday, then take the next four days off. Run short easy runs on Thursday and Friday and then the ultra on Saturday. The ultra is 3 9.6 mile laps around Lake Youngs, so if I get into serious trouble I can always bail. Hopefully that won't happen. Then I can finally join the maniacs!
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| Red Brooks Adrenaline 11 Miles: 8.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on Military in 46:15 Second day in a row running without the knee brace and without knee pain! Now I just have to get my quads to stop hurting and I'll be in good shape! Splits: 7:51 - 7:41 - 7:39 - 7:35 - 7:42 - 7:47 |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 11:50 AM - 10 miles on the BPA trail in 1:14:47 (7:29/mile) Feeling pretty good today. Didn't mean to run quite this fast, but it all felt so easy in the early miles, and just fine in the last few. Third day without a knee brace. Not quite as perfect as the last two days, but probably 95%. I had a couple minor twinges that didn't really hurt. One came at 3 1/2 miles, when I was trying to quickly cross a street ahead of a speeding car. The other came right when I finished because I stopped a little too abruptly. Other than that, I took more risks on the run without any problems. I was even able to step up and down laterally off and on a sidewalk with no trouble. Splits: 7:26 - 7:29 - 7:30 - 7:20 - 7:32 - 7:22 - 7:35 - 7:33 - 7:25.5 - 7:35
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| Red Brooks Adrenaline 11 Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 on the trails in 24:27. Should've stayed on the roads. My knee didn't like the trails much. |
| Red Brooks Adrenaline 11 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.68 | 0.00 | 0.00 | 0.00 | 142.68 |
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| E-Train Miles: 10.56 | Red Brooks Adrenaline 11 Miles: 83.61 | 9 - Brooks Adrenaline 11 Miles: 47.07 | Adidas Adizero Boston Miles: 12.00 |
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