| 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 | | 151.32 | 0.00 | 4.00 | 0.00 | 155.32 |
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| Brooks Adrenaline 12 Miles: 149.32 | Brooks Adrenaline 13 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 miles on Military in 50:31 (7:46/mile)
Another scorcher today, but not as hot as yesterday. I think the high was around 89 at home. The biggest problem for me was that I forgot my hat, and my moisture wicking t shirt wasn't evaporating.
Overall the pace was relaxed, but I threw in some strides in the last mile, first time in forever I've done strides.
Splits: 7:51 - 7:39 - 7:55 - 7:36 - 7:59 - 7:42 - 3:49 |
| Brooks Adrenaline 12 Miles: 6.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
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8.55 miles on Weyerhaeuser Way, towards Interurban Trail, and back in 1:06:57 (7:50/mile)
Feeling better in the knee this week.
Splits: 7:48 - 7:46 - 7:55 - 7:42 - 7:59 - 7:53 - 7:45 - 7:52 |
| Brooks Adrenaline 12 Miles: 8.55 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
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12.05 miles on Vickory in 1:32:46 (7:42/mile)
Decided not to run in the Four on the Fourth race today, since I didn't want to. Instead, after some work in the nursery I ran a long run. It stayed cloudy and cool in the morning, so by noon was still not too warm yet.
Splits: 7:59 - 7:46 - 7:48 - 7:44
7:42 - 7:43 - 7:43 - 7:42
7:35 - 7:31 - 7:38 - 7:31 |
| Brooks Adrenaline 12 Miles: 12.05 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
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5.02 miles through Pleasant Valley in 40:05 (7:59/mile)
Splits: 8:03 - 7:56 - 7:54 - 8:03 - 7:58 |
| Brooks Adrenaline 12 Miles: 5.02 |
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| | Add Comment |
| | 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 15:25 (7:43/mile)
4 mile tempo run in 27:28 (6:52mile)
Way harder than it should've been. Either I am extra tired today, or I haven't improved much in two weeks. Kept everything under 7.
Splits: 6:59.4 - 6:49.3 - 6:58.2 - 6:41.7
2 mile cool down in 16:40 (8:20/mile) |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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Easy 5.03 miles on the trails in 42:15 (8:24/mile)
Easy jog, still a little tired after yesterday's run. |
| Brooks Adrenaline 12 Miles: 5.03 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| Easy 4.01 miles on the trails in 32:18 (8:04/mile) |
| Brooks Adrenaline 12 Miles: 4.01 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles on Vickory in 1:54:16 (8:10/mile)
Legs were tired after 6 miles. Not sure why. Of course I'm not used to running at the ridiculously early time of 7 AM :)
I am sick of these slow times. I am ready to get into shape!
Splits: 8:34 - 8:10 - 8:02 - 8:06 - 7:54 - 7:56 - 7:52 - 8:43 - 8:15 - 8:18 - 8:05 - 8:11 - 8:19 - 7:51
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| Brooks Adrenaline 12 Miles: 14.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
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6.03 miles through Pleasant Valley in 47:19 (7:51/mile)
Feeling better today. It was warm but not hot yet.
Splits: 7:49 - 7:47 - 7:56 - 7:52 - 7:52 - 7:49 |
| Brooks Adrenaline 12 Miles: 6.03 |
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| | Add Comment |
| | 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 to interurban trail and back in 1:21:03 (8:06/mile)
Another slow-poke run today. Actually, I felt pretty good on the way out. It was pretty warm so I stopped for water at the mid-way point. After a brief pause I started up again and was quite a bit slower. Of course the return is mostly uphill.
Splits: 7:42 - 7:47 - 8:01 - 7:45 - 7:40 - 8:03 - 8:59 - 8:22 - 8:14 - 8:31 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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Easy 5.01 miles on the trails in 43:19 (8:39/mile)
It's nice to have shaded trails as an option on hot days. Slow and tired today.
My wife and I started the Whole 30 diet yesterday. Not so much for losing weight, though I need to lose some. Mostly just to eat healthier, more fruits and vegetables, no processed foods or sugar.
Splits: 8:24 - 8:29 - 8:39 - 8:56 - 8:43 |
| Brooks Adrenaline 12 Miles: 5.01 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
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2.1 miles on the trails in 17:04 (8:07/mile)
My pace is really dragging lately. My wife says she has way less energy, too, and a friend who is doing whole30 says she is having lots of headaches. I guess the body is adapting to getting less sugar and more complex foods. Hopefully that is why I'm running so slowly of late, but hopefully it won't last long as I have a faster-paced run tomorrow.
A few weeks ago I bumped up to 6 days a week and the knee didn't like it. So I backed down for a few. It occurred to me that I probably ran too far that 6th day. Usually when I add a new day I only do about 3 miles, especially when I haven't run 6 days in a row in more than a year (probably). So, I planned to do 3 today, but was just so tired I stopped at 2.1.
Splits: 7:50 - 8:20 |
| Brooks Adrenaline 12 Miles: 2.10 |
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| | Comments(1) |
| | 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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7 miles on Military in 51:33 (7:22/mile)
This run didn't work out very well. Still dealing with low energy, especially on hills. I seem to get out of breath easily. This was supposed to be a 9 mile "steady-state" run, around 7:15 pace. It went OK through 5 miles, but I pretty much ran out of gas on the 6th mile, which is all uphill. I even stopped a couple times to catch my breath. Managed to do OK on the 7th mile, but decided it was time to stop with the effort. After that I walked and jogged the last two miles. Next time I will choose a flatter course for my timed run.
Splits: 7:19 - 7:07 - 7:27 - 7:02 - 7:15 - 7:56 - 7:26
2 miles of walking and jogging in 23:17 (11:39/mile)
I walked the first .8 miles, then I started jogging on the downhills and flats.
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| Brooks Adrenaline 12 Miles: 9.00 |
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| | Comments(2) |
| | 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 through Pleasant Valley in 31:31 (7:53/mile)
Feeling pretty good today, back to normal. 8:07 - 7:47 - 7:52 - 7:46 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Add Comment |
| | 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 1:20:11 (8:01/mile)
Nice, relaxing 10 miles. I flip flopped a couple times on the run. Started out planning to go 10, then decided early on to only go 5 or 6. But by 2 miles I was feeling good, so switched back to the original plan. The goal was to cover the distance, so I kept the pace relaxed.
Splits: 8:10 - 8:02 - 7:59 - 7:48 - 7:52 - 8:03 - 7:56 - 8:04 - 8:10 - 8:06 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
| Easy 4.02 miles on the trail in 34:01 (8:28/mile)
8:20 - 8:23 - 8:31 - 8:39
Some strength work afterwards.
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| Brooks Adrenaline 12 Miles: 4.02 |
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| | Comments(1) |
| | 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 through Pleasant Valley in 48:49 (8:08/mile)
Splits 8:38 - 8:12 - 8:06 - 7:55 - 8:00 - 7:58 |
| Brooks Adrenaline 12 Miles: 6.00 |
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| | Add Comment |
| | 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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8 miles in 1:05:41 (8:13/mile)
The run started out pretty good, but somewhere along the line I guess I ran out of gas.
Splits: 7:57 - 8:00 - 8:13 - 7:53 - 8:28 - 8:21 - 8:26 - 8:24 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Add Comment |
| | 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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Easy 4 through Pleasant Valley in 32:24 (8:06/mile)
Splits: - 8:17 - 8:01 - 8:09 - 7:57 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles through Spanaway Park, out and past the Roy Y and back in 1:50:17 (7:53/mile)
Finally, a day where I felt almost decent. Its hard to believe I ran a marathon less than 3 months ago, though, as this felt long. Especially the last mile. I was pleased to be able to keep the pace around 8 or faster in the last few miles.
Splits: 7:59 - 7:41 - 7:52 - 7:57 - 7:59 - 7:56 - 7:53 - 7:58 - 7:40 - 7:53 - 7:59 - 7:56 - 7:43 - 7:50
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| Brooks Adrenaline 12 Miles: 14.00 |
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| | Comments(1) |
| | 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 on Military in 46:42 (7:47/mile)
Feeling pretty good today. It was cloudy and cooler for a change. I accidentally left my Garmin on all morning, so just before I went out to run it let me know the battery was low. Oh well, my regular watch works just fine.
Splits: 15:23 - 7:57 - 7:27 - 8:00 - 7:55 |
| Brooks Adrenaline 13 Miles: 6.00 |
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| | Comments(1) |
| | 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 through Pleasant Valley in 31:39 (7:55/mile)
This seems to be my course of choice for shorter runs. Must be because it is mostly flat.
Splits: 7:53 - 7:50 - 8:02 - 7:54 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 151.32 | 0.00 | 4.00 | 0.00 | 155.32 |
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| Brooks Adrenaline 12 Miles: 149.32 | Brooks Adrenaline 13 Miles: 6.00 |
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