| 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 | | 127.27 | 1.00 | 0.00 | 0.00 | 128.27 |
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| Brooks Adrenaline 13 Miles: 121.87 | Brooks Adrenaline 12 Miles: 6.40 |
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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 on Military in 1:19:16 (7:56/mile)
More energetic today, at least for the first half.
Splits: 7:48 - 7:36 - 8:09 - 7:38 - 7:52 - 8:04 - 8:09 - 7:39 - 8:11 - 8:10 |
| Brooks Adrenaline 13 Miles: 10.00 |
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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 |
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5 miles on Gas Loop in 38:45 (7:45/mile)
Splits: 7:53 - 7:40 - 8:03 - 7:34 - 7:35 |
| Brooks Adrenaline 13 Miles: 5.00 |
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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 through Pleasant Valley in 32:10 (8:02/mile)
I really hate running this late (1:50 PM).
Splits: 8:08 - 8:01 - 8:06 - 7:55 |
| Brooks Adrenaline 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles on the River Loop at Sunriver in 44:43 (8:08/mile)
We are at Sunriver for the week. I ran a casual, relaxing morning run along the river loop (Deschutes River). Lots of bikers, runners and walkers out by 9 AM. It was sunny and warmed up a lot. I think it was still upper 50s when I headed out, but was close to 70 by the end. The 5th mile was slower because I kind of got lost. I had to keep stopping and starting to figure out where to go.
Splits: 7:59 - 7:58 - 8:03 - 8:02 - 8:24 |
| Brooks Adrenaline 13 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.37 | 0.00 | 0.00 | 0.00 | 14.37 |
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14.37 miles on the Benham Falls trail in 2:08:41 (8:57/mile)
I ran with my brother today, so the pace was quite a bit slower. Also, I slept late, so was only up for about 15 minutes before we headed out.
I love this trail. We ran through Sunriver for about 3 miles just to get to the trail, then the trail itself is 3.1 miles long. It meanders through a Ponderosa forest on a dirt path that is narrow enough we had to run single-file. Occassional bikes went through, but no other runners.
We were only going to run 12 miles, but when we got to 6 miles we were just 1/2 a mile from the falls, so we went on to at least see it. When we got back to Sunriver my brother thought we should go a different way back to the house, and this ended up being more than a mile longer.
On the run I tore up the backs of my heels pretty badly. My socks were too short, especially for a trail that was dusty and grainy. I could barely walk for the next two days and couldn't run again until Saturday.
Also on the way back, around mile 9, my foot caught a root and I fell flat. Most of the impact was in my chest, but my chin smacked the ground, too. Knocked the wind out of me. Since I was soaked with sweat, and I landed on a dusty trail, I was caked in mud the rest of the run. Thankfully, I had to scrapes or wounds, except on my chin, which was hidden by my new dirt beard. No after effects from the fall. Just those stupid heels.
It was warmer at the start, around 62, because it had been overcast all night. It stayed cloudy, though, so it never warmed up until after the run.
Just looked at the splits for the first time. I had no idea we were going that slowly. Well, my brother hadn't gone longer than 9 prior to this, and he is a bit slower than me. Also, we were at 4200' elevation.
Splits: 8:44 - 8:30 - 8:27 - 9:27 - 10:00 - 9:06 - 8:48 - 9:30 - 9:34 - 9:31 - 8:34 - 8:42 - 8:23 - 8:14 |
| Brooks Adrenaline 13 Miles: 14.37 |
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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 through Pleasant Valley in 30:46 (7:41/mile)
I'm bummed I didn't get to run more at Sunriver. Oh well, back to my usual routes.
Splits: 7:48 - 7:44 - 7:43 - 7:31 |
| Brooks Adrenaline 13 Miles: 4.00 |
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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 on Vickory in 36:52 (9:13/mile)
I've been wondering whether this Whole30 diet would help my hypoglycemia. Well, today I found that it didn't. Yucky run. I walked a lot of the 3rd mile, probably most of it.
Splits: 8:15 - 7:56 - 12:46 - 7:55 |
| Brooks Adrenaline 13 Miles: 4.00 |
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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 to the Interurban trail and back in 1:20:28 (8:03/mile)
Feeling good today. Heels are doing better, as long as protected by moleskin. They both still look like somebody took a bite out of me. The goal was to run at an easy pace. I'm going to try to start tracking the level of difficulty of my runs. I think this one was a 2, whereas most of my normal runs would probably be 3-4.
Splits: 7:46 - 7:54 - 8:05 - 7:48 - 7:42 - 8:36 - 8:26.5 - 8:11 - 8:05 - 7:54 |
| Brooks Adrenaline 13 Miles: 10.00 |
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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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Easy 4 miles on the trails in 34:22 (8:36/mile)
Just a casual, relaxed run with very little effort, i.e. a recovery day.
8:31 - 8:36 - 8:39 - 8:37 |
| Brooks Adrenaline 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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6.4 miles around Parkland in 50:57 (7:58/mile)
Today's run was meandering. One of the reasons I love having a Garmin. I dropped off the car for an oil change and then ran back home, except I went in the opposite direction for 2.5 miles, so I could get in a decent run.
My knee started to hurt quite a bit around mile 3.5. I found that by shortening my stride the subsided pretty quickly and wasn't a problem the rest of the way. I'll be keeping that one in mind.
Splits: 7:40 - 7:55 - 7:59 - 8:06 - 8:00 - 7:59 - 3:18 |
| Brooks Adrenaline 12 Miles: 6.40 |
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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 the BPA trail in 1:22:08 (8:13/mile)
I haven't run on the BPA trail in quite a while. Not sure why. It rained for most of the run, just a light but steady drizzle. When it wasn't raining it was so humid it may as well have been raining. I was soaked by the end. Pace was easy and felt good.
Splits:7:55 - 7:54 - 8:13 - 7:59 - 8:07 - 8:21 - 8:55 - 8:16 - 8:29 - 7:59
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| Brooks Adrenaline 13 Miles: 10.00 |
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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 |
| 4 miles through Pleasant Valley in 32:19 (8:05/mile)
Easy run, felt good. No rain. Still a little muggy, 65 degrees at 8 am
8:15 - 8:12 - 8:17 - 7:36 My mileage isn't very high yet, but I made my main goal for right now - getting back to 6 days a week. Today was the 7th day in a row. I won't be running tomorrow.
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miles towards Roy and back in 2:03:12 (8:13/mile)
Feeling good. Easy, relaxed pace. The sun stayed behind the clouds most of the time, so the temp was comfortable, too. A little bit tired that last mile.
Splits: 8:17 - 8:12 - 8:21 - 8;16 - 8:20 - 8:04 - 7:58 - 8:21 - 8:13 - 8:02 - 7:56 - 8:24 - 8:21 - 8:12 - 8:16 |
| Brooks Adrenaline 13 Miles: 15.00 |
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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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Easy 4 miles on the trails in 35:58 (9:00/mile)
Nice, relaxed run, just enjoying the outdoors in the woods. I'm a little surprised I was this slow. On the other hand, I almost never run the day after a long run, so I'm glad to be able to do that at any pace.
The knee has gotten a little worse, but I'm pretty sure that is not because of running. I spent 12 hours over two days crammed into the backseat of a truck and my knee was killing me the whole time.
Splits: 9:07 - 8:48 - 9:05 - 8:59 |
| Brooks Adrenaline 13 Miles: 4.00 |
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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 Military Road in 47:33 (7:55/mile)
That dang knee is still aggravating me, but short strides are still doing the trick.
Splits: 8:01 - 7:39 - 7:54 - 7:41 - 8:09 - 8:06 |
| Brooks Adrenaline 13 Miles: 6.00 |
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| | Comments(1) |
| | 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 1:03:25 (7:56/mile) This run started out so slow and sluggish. I intended to run 10, but decided early on to do 8 today and 10 on Friday, since I'll be in the car all day on Saturday. By the end, though, I wished I had kept going to 10 as I finally hit a groove and felt good. Splits: 8:29 - 8:07 - 8:09 - 8:05 - 7:46 - 8:02 - 7:54 - 6:53 |
| Brooks Adrenaline 13 Miles: 8.00 |
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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 |
| Easy 4 miles through Pleasant Valley in 34 minutes (8:30/mile) Really slow, easy. |
| Brooks Adrenaline 13 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in Vickory in 1:17:47 (7:47/mile)
Cooler day, windy, kind of muggy though. I'm ready for a day off, followed by an easy week.
Splits: 8:02 - 7:56 - 8:03 - 7:49 - 7:40 - 7:54.5 - 7:55 - 7:35 - 6:55
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| Brooks Adrenaline 13 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 127.27 | 1.00 | 0.00 | 0.00 | 128.27 |
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| Brooks Adrenaline 13 Miles: 121.87 | Brooks Adrenaline 12 Miles: 6.40 |
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