| 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 | | 53.33 | 0.00 | 0.00 | 0.00 | 53.33 |
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| Red Brooks Adrenaline 11 Miles: 53.33 | E-Train Miles: 4.01 |
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| | 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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5.03 miles through Pleasant Valley in 39:08 (7:47)
8:04 - 7:39 - 7:38 - 7:47 - 7:47 |
| Red Brooks Adrenaline 11 Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
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4.05 miles in 31:14 (7:43)
7:59 - 7:43 - 7:39 - 7:31 |
| Red Brooks Adrenaline 11 Miles: 4.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Easy 2.5 around Disneyland area to get used to running.
8:40 - 8:19 - 4:03 |
| Red Brooks Adrenaline 11 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.68 | 0.00 | 0.00 | 0.00 | 4.68 |
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4.68 miles in 38:04 (8:08/mile)
Hot, mid-80s at 9am, a little humid. It was approaching 90 by the end of the run.
Splits: 7:58 - 7:49 - 8:15 - 8:19 - 8:23 |
| Red Brooks Adrenaline 11 Miles: 4.68 |
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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 |
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5 miles through Pleasant Valley in 39:24 (7:53/mile)
It was warm, but comfortable, mid-70s to 80 by the end. It would get close to 100 later in the day, though.
Splits: 8:07 - 7:51 - 7:51 - 7:48 - 7:48
See what I mean? Boring runs. |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Comments(2) |
| | 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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5 miles on Military Road in 39:37 (7:55/mile)
I feel like I've gotten completely out of shape the last couple weeks. I haven't been running much, put on some weight, no strength training…
I felt okay the first couple miles, then started to run out of gas.
Splits: 7:57 - 7:45 - 7:52 - 7:56 - 8:08 |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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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 |
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6 miles on new hilly route in 50:30
The new route bug bit me today, so I got out my Google Maps and looked for something that heads north or east, instead of my usual south or west. Heading East means heading down into the valley.
This new route will be a great hill challenge in the future, when I get into better shape. For now, it was a slog-fest. I started out slow and got slower. You run out the first 2.25 miles through neighborhoods, with a gradual climb from 400 to 520 feet. Then you drop down into the valley, going from 520 down to 50 in about .8 miles. Being out of shape, my legs felt like jelly from the downhill. Then I turned around and headed back up.
Even though I was braking the whole way down I still managed a pretty quick split. On the way back I just worried about getting one foot in front of the other, didn't care about pace at all.
Splits: 8:05 - 8:19 - 7:17.5 - 10:21 - 8:12 - 8:15
It will be interesting to see what my hill splits are like when I'm in better shape. I was actually at about 10:45 when I crested the hill, then sped up over the last 0.2. |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 mile jog in 17:09 (8:35/mile)
I just did an easy jog today because I knew I wouldn't be able to run for the next few days. After yesterday's hill, plus some strength training, everything hurt. Mostly it was my feet, ankles and lower legs that were so sore I could barely walk. The jog helped.
8:25 - 8:45 |
| Red Brooks Adrenaline 11 Miles: 2.00 |
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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 |
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6 miles in 46:50 (7:48/mile)
Still feeling stiff and sore. A little better running, though, although the distance feels longish. I wore the knee sleeve today. No pain while running. The last mile I ran out of gas.
I'm pretty close to going into the doctor for it. Problem is, after taking so much time off my knee wasn't really hurting much, except when doing certain activities. I figured I should try to build up some mileage again and see what happens. If the knee does OK, I'll just keep building. If it gets worse then I have something to show the doctor.
Splits: 7:42 - 7:43 - 7:51 - 7:36 - 7:54 - 8:05 |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes of e-train
227 calories
I was going to take the day off, but decided to give the e-train a try. Just a short 15 minutes. I expect my calves will be sore tomorrow. | |
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| | Comments(3) |
| | 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 48:24 (8:04/mile)
Feeling pretty good today. No knee pain.
Splits: 8:10 - 7:53 - 8:06 - 7:55 - 8:11 - 8:10 |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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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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20 minutes of E-train
2.27 miles
297 calories | |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
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7.07 miles on Vickory in 55:45 (7:53/mile)
The knee gave me more troubles today. Nothing serious, just minor twinges of pain.
The pace felt good and comfortable. Good run. Sunny, cool.
Splits: 8:13 - 7:51 - 7:48 - 7:46 - 7:47 - 7:52 - 7:56 |
| Red Brooks Adrenaline 11 Miles: 7.07 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.33 | 0.00 | 0.00 | 0.00 | 53.33 |
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| Red Brooks Adrenaline 11 Miles: 53.33 | E-Train Miles: 4.01 |
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