| 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 | | 90.34 | 0.00 | 0.00 | 0.00 | 90.34 |
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| Red Brooks Adrenaline 11 Miles: 90.34 | E-Train Miles: 7.44 |
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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 Ocean Park in 54:35 (7:48/mile)
Feeling pretty good today, getting the legs back to feeling like they know how to run. Upper quads were pretty sore the last 1 1/2 miles, though. Knee off and on.
I ran out I street, like I usually do when running from the cabin in Ocean Park. I opted to not run on the beach, since my knee wouldn't like it much. I got to the end of the road at around 3miles, where there is a big wrought iron gate. Very dark and forboding gate, looks like the entrance to Cassanova Frankenstein or something. At first I didn't approach the gate. There were some walkers outside of it, so when they got to me I asked them if pedestrians were allowed inside they said No.
So, I ran from there out towards the beach where I could get a view of the enclosed area. No sign of any houses overlooking the coast. Just trees. So, I ran back to the gate, saw the signs that said "No Trespassing" and "Security Cameras". I noticed there was only one security gate, trained on the gate. There was a space to the side where a runner could slip through, if he so desired. Well, what would you do? I went in, skirted around behind the security camera and headed down the road.
It was kinda disappointing. I ran for about 1/2 mile or so, until it was time to turn around. Nothing but a road with dense trees on both sides. Occasionally a sign that said "Keep Out". Next time I'm going to head out there on a 10 mile or longer run so I can figure out what is in there.
On the way back out a car was approaching, so I ducked into the woods until he passed, just in case. That was the only sign of life I saw for about 10 minutes I was in there.
What's the purpose of being a fit runner if I can't explore unchartered territories once in a while? :)
Splits: 8:01 - 7:40 - 8:00 - 7:39 - 7:42 - 7:47 - 7:47 |
| Red Brooks Adrenaline 11 Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
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6.21 miles in 50:31 (8:08/mile)
I'm calling this route The Dip from now on. Same run I did a couple weeks ago where I climb up to 520 feet on the edge of the ridge, then drop down to 50 feet over about 0.8 miles or so, then back up. Felt better and ran faster than last time. Still exhausting coming back up. I was 7:10 pace on the downhill mile at 9:50 pace on the way up (was 10:45 last time going up).
Splits: 7:50 - 8:00 - 7:10 - 9:44 - 7:57 - 8:07 |
| Red Brooks Adrenaline 11 Miles: 6.21 |
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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 on Military in 31:18 (7:50/mile)
Felt pretty good, knee not too bad, energy ok, legs ok. I was being a little daring running 2 days in a row, but it was such a beautiful day outside and I couldn't resist.
Splits: 7:58 - 7:44 - 7:57 - 7:40 |
| Red Brooks Adrenaline 11 Miles: 4.00 |
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| | Add Comment |
| | 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 at level 2
301 calories, 2.31 miles | |
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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 on Vickory in 1:05:11
It was hot and I was tired. I ran later than usual, which is never a good thing for me. We went to the fair this morning for a few hours, though, and I didn't get home til 1, belly full of ribs and beans - not exactly the best for running. So, I waited until 2:30. Temp was around 90 today for a high, stomach still a little full. After the run I was too wiped to do anything but sit.
Splits: 8:43 - 8:07 - 8:04 - 8:00 - 7:50 - 7:54 - 8:11 - 8:22 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Add Comment |
| | 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 39:31 (7:54/mile)
Feeling pretty good today, knee is satisfactory.
8:00 - 7:57 - 7:48 - 7:53 - 7:54 - |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
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6.02 miles on Military in 47:14 (7:51/mile)
Cooler today, upper 60s, but sunny. Knee doing ok again. I even jumped upto and off of the concrete siding of the bridge over Hwy 18 without thinking about it. This slab is about 8-10" high and for the last few months I've been stopping to step up onto or off of it.
Splits: 8:05 - 7:46 - 7:56 - 7:36 - 7:46 - 7:57 |
| Red Brooks Adrenaline 11 Miles: 6.02 |
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| | Add Comment |
| | 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.
2.29 miles, 299 calories | |
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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 on Military in 1:03:01 (7:53/mile)
Feeling pretty good today. Another beautiful day, sunny, calm, low 70s. No knee problems on the run. At this point I am cautiously optimistic that the knee is heading in the right direction, and that I will be able to continue running while it gets steadily better. And it's only been 5 months ;)
Splits: 8:05 - 7:48 - 7:58 - 7:33 - 7:48 - 7:40 - 8:00 - 8:09 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Comments(5) |
| | 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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9 miles on the SEJ-9 mile loop in 1:11:00 (7:53/mile)
Sunny, 70+, cooler breezes though. The knee was fine until the last mile or two when I was getting fatigued. No pain, just a little tightness.
Splits: 8:21 - 7:55 - 7:57 - 7:51 - 7:41 - 7:37 - 7:40 - 7:55 - 8:03
My highest-mileage week in August was only 19 miles. So far I'm 3 for 3 better than that in September. |
| Red Brooks Adrenaline 11 Miles: 9.00 |
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| | Comments(1) |
| | 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 on Military in 55:10 (7:53/mile)
Splits: 7:58 - 7:44 - 7:50 - 7:42 - 7:44 - 8:03 - 8:09 |
| Red Brooks Adrenaline 11 Miles: 7.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minutes on the E-train
2.84 miles, 372 calories
Boring | |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
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6.11 miles on "The Dip" in 50:44 (8:18/mile)
I discovered that this week is my 1000th week of logged mileage in my running log. That means that, since 1987, I have logged at least one entry in 1000 different weeks. Considering that there have been about 1300 weeks over that time, 1000 is pretty good. Over that span I've covered about 22,600 miles, so about 2500 to go to complete one circumference of the earth. After that I'll be going for Jupiter!
Today I wasn't in the mood to run. It was cool and foggy this morning and by noon was still overcast. So, I waited, and finally it cleared up around 12:30 and I went out. Pace lagged a bit, and the hill was as tough as ever. The knee was better than the last two days, though.
Splits: 7:57 - 8:22 - 7:33 - 9:30 - 8:11 - 8:08 |
| Red Brooks Adrenaline 11 Miles: 6.11 |
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| | Comments(3) |
| | 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 40:04 (8:01/mile)
Snuck in an easy jog before the plant sale. No knee brace today as I left it at work. The knee was not too bad.
Splits: 8:12 - 8:03 - 7:57 - 7:56 - 7:57 |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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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 on Military in 1:03:10 (7:54/mile)
Knee was rough today, but the quads hurt more. I need to do a better job of using the foam roller every day. You can tell when my quads start hurting by the change in pace.
Splits: 7:50 - 7:34 - 7:49 - 7:29 - 7:50 - 7:48 - 8:18 - 8:33 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Add Comment |
| | 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 46:34 (7:45/mile)
I had an all-day meeting yesterday so didn't "get" to do the e-train.
Splits: 7:59 - 7:33 - 7:46 - 7:33 - 7:53 - 7:51 |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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| | Comments(3) |
| | 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 40:12 (8:02.5/mile)
Another easy morning run. Knee did well. Quads were ok.
Splits: 8:13 - 8:07 - 8:01 - 7:59 - 7:52 |
| 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 | | 90.34 | 0.00 | 0.00 | 0.00 | 90.34 |
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| Red Brooks Adrenaline 11 Miles: 90.34 | E-Train Miles: 7.44 |
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