| 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 | | 175.92 | 28.13 | 4.00 | 2.00 | 210.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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2 mile warmup in 15:44, 6 miles at variable tempo pace in 41:16, 2 mile cool down in 16:38
6 mile tempo run - first 2 miles a little faster than mp, second 2 miles moderate, third 2 miles harder
I think the intensity groupings went well today, but I was a bit disappointed with some of the splits. Granted there is a lot of hilliness and some fairly challenging splits on the course, but I had wanted to more easily run in each of the categories than I did.
Splits: 7:15.5 - 10:41.25 (3:25.5) - 14:15.25 (3:34.25) - 17:41.0 (3:25.75) - 21:03.75 (3:22.75) - 24:29.5 (3:26) - 27:59.5 (3:30) - 31:24.25 (3:24.75) - 34:45.5 (3:21.25) - 38:10 (3:24.5) - 41:16.25 (3:06.25)
2 miles: 14:15.25
4 miles: 13:44.25
6 miles: 13:16.75 | |
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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 |
| Easy 6 recovery day in 48:23 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on Military route in 1:19:25 I was so tired today.My quads are actually sore and weak, probably from the tempo run on Tuesday. It was difficult running down hills because they were so dead. I started out feeling pretty good, but began to run out of gas after the 3rd mile or so. It was a long way back. Splits: 7:45 - 15:28 (7:43) - 23:34 (8:06) - 31:28 (7:54) - 39:25 (7:57) - 47:24 (7:59) - 55:34 (8:10) - 1:03:18 (3:46) - 1:11:21 (8:03) - 1:19:25 (8:04) | |
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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 better today, but still a little tired and a little sore.
Splits: 7:58 - 15:47 (7:49) - 23:54 (8:06) - 31:47 (7:53) - 39:48 (8:01) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
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16 miles in 2:02:37, with last 2 miles sped up to approximately marathon pace.
The distance felt pretty good. I ran the first half easy and then picked up the pace a bit starting at the 8 mile mark. I think I picked up the pace a little too much because I was feeling the effects of the pace by the 13th and 14th miles. Still, I was able to run the last two miles considerably faster, and could have run them even faster if I had needed to. That is the kind of race fatigue I like.
Splits:
8:10 - 15:57 (7:47) - 23:49 (7:52) - 31:49 (8:00) - 39:48 (7:59) - 47:40 (7:52) - 1:03:23 (15:44)
1:10:59 (7:36) - 1:18:30 (7:31) - 1:26:04 (7:34) - 1:33:38 (7:34) - 1:41:00 (7:22) - 1:48:35 (7:35) - 1:55:40 (7:04.5) - 2:02:37 (6:57.5) | |
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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 |
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6 miles recovery in 48:18 on Vickory route
Ran slow and easy, but felt pretty good overall. My legs were a little sore, but not overly tired.
Splits: 4:03 - 8:14 (4:11) - 12:13 (3:59) - 16:13 (4:00) - 20:17 (4:04) - 24:21 (4:04) - 32:24 (8:03) - 40:18 (7:54) - 44:16 (3:57) - 48:18 (4:02) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
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2mile warmup in 15:28, 7 miles at 3/4 effort in 48:56, 1 mile cool down in 7:58
7 miles at "3/4 effort", slightly faster than mp, but slower than a normal tempo run.
The first 4 miles were pretty easy. Then the uphill was a bit challenging over the next mile and a half. By the time I got to the last mile I was pretty tired.
Splits: 3:38.25 - 7:12 (3:33.5) - 10:35.75 (3:23.75) - 14:03.5 (3:27.75) - 17:31.75 (3:28) - 21:01 (3:29) - 24:30.5 (3:29.5) - 31:35.5 (7:05) - 35:02.75 (3:27.25) - 38:38.25 (3:35.5) - 41:52.5 (3:14) - 45:27.25 (3:35.25) - 48:56.25 (3:28.75)
Miles: 7:12 - 6:51.5 - 6:57.5 - ??? - 14:01.75 - 6:49.75 - 7:03.75 | |
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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 |
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Easy 6 recovery on trails in 49:08
Distance approximate. I felt pretty good today, but apparently ran pretty slowly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles in 1:16:52 on Military Road route
I didn't feel like I was trying to run quickly at all. It was a very relaxed pace, not breathing hard. I did become tired after the 6th mile, though, especially on the uphill sections.
Splits: 7:54 - 15:40 (7:46) - 23:34 (7:54) - 31:09 (7:35) - 38:49 (7:40) - 46:39 (7:50) - 54:12 (7:33) - 1:01:36 (7:24) - 1:09:15 (7:39) - 1:16:52 (7:36) | |
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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 |
| Took it easy on the trails: 5 miles @ 20:41 - 41:32 (20:51) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| Felt tired today, and thus ran slower than last week. The last 2 miles, however, felt pretty easy. Splits: 8:19 - 16:12 (7:54) - 24:06 (7:53) - 32:08 (8:02) - 39:57 (7:49) - 43:52 (3:55) - 47:49 (3:58) - 55:42 (7:53) - 1:03:25 (7:43) - 1:11:16 (7:51) - 1:18:53 (7:37) - 1:26:35 (7:42) - 1:34:21 (7:46) - 1:41:55 (7:34) - 1:49:30 (7:35) - 1:56:34 (7:04) - 2:03:43 (7:09) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
| First time on this new route. It is a nice, relaxing route without much traffic. Felt good and easy. Probably ran sub 7:50 most of the way. Last 1/2 mile in 3:56 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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1 1/2 mile warmup in 11:27, 8 miles at 3/4 effort in 55:50, 1/2 mile cooldown in 3:54, all on the Military Road route.
Today was harder than last week in that I felt less in control than usual. I found it really hard to maintain a constant effort, my pace was erratic. It was not terribly tiring, though.
Splits:3:28.25 - 7:03.5 (3:35.25) - 10:36.5 (3:33) - 13:59.5 (3:23) - 17:33.25 (3:33.75) - 21:01 (3:27.5) - 24:29.25 (3:28.25) - 27:52 (3:22.75) - 31:29.75 (3:37.75) - 35:02 (3:32.25) - 38:33.5 (3:31.5) - 42:05 (3:31.5) - 45:20 (3:14.75) - 48:50.25 (3:30.25) - 52:18.25 (3:29) - 55:50.25 (3:32)
Miles 7:03.5 - 6:56 - 7:01.5 - 6:51 - 7:10 - 7:03 - 6:44.75 - 7:00 | |
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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 mile recovery run on trails in 50:12 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles in 1:14:51 (7:29/mile)
I felt really good today. The abdomen was much better than on Tuesday. I did not feel like I was running too quickly. At times I even felt like I was running very slowly, closer to 4:00 pace but then I would come through in 3:45. Even on the uphills of the 6th and 7th miles I did not feel like I was pushing at all, but rather was holding back. Still I ended up pretty tired and a little sore by the end of the day. I did run the last half mile a bit faster in order to get the time under 75 minutes Splits:
7:42 - 15:17 (7:35) - 22:57 (7:40) - 30:18 (7:21) - 37:53 (7:34) - 45:17 (7:25) - 52:51 (7:34) - 1:00:06 (7:16) - 1:07:32 (7:26) - 1:14:51 (7:19) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
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6.46 mile recovery run in 51:52 (8:02/mile)
Felt good the first half, but tired the second half. I took it extra easy in the hope I will feel good tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.13 | 0.00 | 0.00 | 16.13 |
| 16.13 miles in 2:04:44 (7:44/mile) on the Vickory and SEJ-5 mile routes
Feeling ok today, a little tired. The weather was crummy. It rained pretty steadily the first 7 miles, then let up to just a few sprinkles. But by then I was already pretty water-logged, and probably at least a couple pounds heavier, if not more.
Splits: 8:26 - 16:24 (7:58) - 24:27 (8:03) - 32:25 (7:58) - 40:13 (7:48) - 44:07 (3:53) - 51:57 (7:50) - 55:49 (3:52) - 1:03:32 (7:43) - 1:11:19 (7:47) - 1:18:55 (7:36) - 1:26:47 (7:52) - 1:34:30 (7:43) - 1:42:01 (7:31) - 1:49:38 (7:37) - 1:56:50 (7:12) - 2:03:57 (7:08) - 2:04:44 (0:47) | |
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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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4 miles in 32:15 on the Vickory route
Easy run, made even easier when I decided to cut it to 4 from 5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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2 mile warm up in 15:07, 4 mile tempo run in 26:02, 2 mile cool down in 15:44
I definitely felt like I was running fast, like a pretty hard temp. Not quite to the level of time trial, but harder than I wanted to go, really. Still, it was probably not harder than any of the tempo runs last year during marathon build up. I was not ever dying or going into oxygen debt, even on the uphills. Actually the uphills were the most positive aspect of this run as I didn't slow down significantly on any of them.
Splits: 3:17.25 - 6:38.25 (3:21) - 9:47.75 (3:09.5) - 13:04.75 (3:17) - 16:23.5 (3:18.75) - 19:40.5 (3:17.25) - 23:02 (3:21.5) - 26:02.25 (3:00.25)
Miles 6:38 - 6:26.5 - 6:35.75 - 6:21.75 | |
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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 |
| Easy recovery day on trails - 4 miles in 33:20 | |
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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 |
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7 miles in 52:14
Felt good and fast. The pace felt pretty easy to normal most of the time. I never was trying to speed up, just run casually.
Splits: 3:56 - 7:52 (3:56) - 11:37 (3:45) - 15:21 (3:43) - 19:10 (3:49) - 22:54 (3:44) - 26:28 (3:34) - 30:08 (3:41) - 33:55 (3:46) - 37:23 (3:28) - 41:08 (3:45) - 44:47 (3:39) - 48:33 (3:45) - 52:14 (3:420
Miles: 7:52 - 7:29 - 7:33 - 7:14 - 7:15 - 7:24 - 7:27 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| The run started off feeling good, easy, quick. Through 6 miles it went well. At 8 miles, though, I tried to pick it up to marathon pace and found that I couldn't. It was too difficult and the pace was slow and getting slower. When I slowed back down after 1 1/2 miles my legs just felt dead, sore and sluggish.
Splits: 8:00 - 15:49 (7:49) - 23:27 (7:38) - 31:00 (7:32) - 38:47 (7:47) - 46:32 (7:45) - 54:13 (7:41) - 1:02:00 (7:48) - 1:05:36 (3:35.25) - 1:09:15 (3:39) - 1:12:57 (3:42) - 1:16:57 (4:00) - 1:25:02 (8:05) - 1:32:34 (7:32) | |
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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 |
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Felt good and fairly easy the whole way. I did 4x30 second strides over the last 2miles.
The goal was to start out slowly and gradually speed up after 5 miles. However, I sped up more than expected.
Splits: 8:04 - 15:41 (7:38) - 19:31 (3:49) - 31:02 (11:32) - 38:40 (7:38) - 45:48 (7:07.5) - 53:02 (7:14) - 1:00:08 (7:06) - 1:07:01 (6:53)
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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 miles in 41:55 - an easy recovery day on trails. | |
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| | Race: |
Pierce County Parks Track Meet (2 Miles) 00:12:06, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
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2 mile warmup, 2mile race, 2 mile cool down
3200 in 12:06 on the track at Sparks Stadium
I would've liked to have run a little faster than this, and had it feel a little easier than it did.The goal was to go out fairly easy (90-93%) the first mile and then pick up to only about 97% the last mile, but it was harder than that.
Splits: 1:33 - 3:05.75 (1:32.75) - 4:35.25 (1:29.25) - 6:06 (1:31) - 7:36 (1:30) - 9:08 (1:31.75) - 10:39.5 (1:31.5) - 12:06.25 (1:26.75)
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 175.92 | 28.13 | 4.00 | 2.00 | 210.05 |
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