| 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 | | 119.64 | 1.00 | 4.63 | 4.37 | 129.64 |
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| 9 - Brooks Adrenaline 11 Miles: 120.27 | Adidas Adizero Boston Miles: 4.35 | 8 - Brooks Adrenaline GTS 10 Miles: 5.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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This email confirms your registration for the 2012 Eugene Marathon
12 miles on Vickory in 1:30:01 (7:30/mile) 46:03 - 43:58
This run felt a lot better than the last 12 miler, exept for some GI distress that plagued me throughout. It was mid-50's with a light mist when I started. However, the mist stopped at some point. Probably in the first few miles. I didn't really notice it at all. I wore a jacket, though, and brought a hat, just in case, but kept it tucked away. I refrained from paying attention to pace, and just ran how I felt, which is how I should run most of the time. Nice, relaxing run.
Splits: 8:11 - 7:42 - 7:43 - 7:39 - 7:24 - 7:25 - 7:22 - 7:31 - 7:22 - 7:21 - 7:13 - 7:08 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.59 | 0.00 | 0.63 | 1.87 | 10.09 |
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Speed Workout
7xLM
2.35 mile warmup in 18:10 (7:44/mile) (7:56 - 7:34 - 2:39)
2x500,4x150
Workout:
6x400 @ mile, mile, -1, -1, -2, -4
79.1, 79.3, 79.2, 78.2, 77.0, 74.1
I'm feeling pretty pleased, overall, with ths workout. I wasn't sure what to expect. It was not as hard as I expected. I will probably be sore tomorrow, though. For a day with 70% chance of precipitation it sure was dry. The only issue I had was some landscape workers who were not very considerate. I had to bob and weave around them a few times as they pushed wheelbarrows full of dirt back and forth across the track. Particularly on the last one, the guy was either not paying attention or he was being a jerk. He started heading across the track just at a time when it was clear we were going to intersect in lane one. But, instead of pausing for 2 seconds to let me pass he just kept coming, so I had to veer around him with 100m to go.
2.37 mile cool down in 19:29 (8:14/mile) |
| Adidas Adizero Boston Miles: 4.35 | 9 - Brooks Adrenaline 11 Miles: 5.74 |
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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 |
| Easy 6 miles on trails in 47:47 |
| 9 - Brooks Adrenaline 11 Miles: 6.00 |
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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 |
| 9 miles in 1:09:32
Splits: 7:57 - 7:47 - 7:41 - 7:40 - 7:40 - 7:42 - 7:47 - 7:38 - 7:39 |
| 9 - Brooks Adrenaline 11 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.37 | 0.00 | 4.00 | 0.00 | 8.37 |
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2.37 mile warmup in 17:51 (7:31/mile)
4 mile tempo run in 26:07 (6:32/mile)
A more casual pace today, around 1/2 marathon pace or so. Felt pretty good.
Splits: 6:42.5 - 6:21 - 6:36 - 6:28
2 mile cool down in 15:43 |
| 9 - Brooks Adrenaline 11 Miles: 8.37 |
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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 |
| Easy 5 miles on the trails in 38:27. I was feeling pretty good today. I guess that means I did a good job of not running too hard on the tempo yesterday. |
| 9 - Brooks Adrenaline 11 Miles: 5.00 |
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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 |
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12 miles on Vickory in 1:26:51 (7:14/mile)
Nice long run, felt great, the weather was good. Started in the low 50's and warmed to upper 50's, but with some sun.
Splits: 7:59 - 7:32 - 7:27 - 7:25 - 7:15 - 7:10 - 7:03 - 7:10 - 7:05 - 7:04 - 6:55 - 6:46 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 2.00 | 7.21 |
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Warmup run - 2 miles @ 7:35/mile pace, including 2 min @ 1/2 marathon pace
2x 3/4 mile, 1x 1/2 mile intervals, with about 1/2 mile in between.
4:28.1
4:30.0
2:55.1
Cool down - 1.65 miles in 12:28 (7:34/mile) |
| 9 - Brooks Adrenaline 11 Miles: 7.21 |
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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 in 30:56 (7:43/mile) |
| 9 - Brooks Adrenaline 11 Miles: 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.50 | 6.20 |
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Easy 5.11 on the trails in 38:58 (7:37/mile) 8x100m with 100m recoveries on trails
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| 9 - Brooks Adrenaline 11 Miles: 6.20 |
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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 Brookdale
8:08 - 7:52 - 7:53 - 7:38 |
| 9 - Brooks Adrenaline 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
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Easy 4.03 miles on Brookdale in 30:58
7:56 - 7:45 - 7:32 - 7:28 |
| 9 - Brooks Adrenaline 11 Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
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5.15 miles on SEJ-5 in 38:18 (7:27/mile)
I'm getting to the point where running is not as comfortable, not as familiar, after just a week of running short runs every other day. Today was a little better, though. Sunny, nice day, also second day in a row of running.
7:34 - 7:27 - 7:28 - 7:25 - 7:18 |
| 9 - Brooks Adrenaline 11 Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.21 | 0.00 | 0.00 | 0.00 | 4.21 |
| Easy 4.21 miles on the trails in 34:40 (8:15/mile) |
| 9 - Brooks Adrenaline 11 Miles: 4.21 |
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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 Brookdale in 30:28 (7:37/mile)
7:47 - 7:39 - 7:35 - 7:27 |
| 9 - Brooks Adrenaline 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
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4.03 miles in 30:14 on Vickory (7:30/mile)
7:53 - 7:29 - 7:20 - 7:17 |
| 9 - Brooks Adrenaline 11 Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| 5.02 miles on the SEJ-Gas Loop in 37:18 (7:26/mile)
7:40 - 7:23 - 7:26 - 7:24 - 7:17 |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
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5.16 miles easy on the trails in 39:42 (7:42/mile)
Splits: 7:57 - 8:00 - 7:37 - 7:26 - 7:29 |
| 9 - Brooks Adrenaline 11 Miles: 5.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
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Easy 4.16 miles on trails in 32:30 (7:49/mile)
7:52 - 8:05 - 7:43 - 7:24 |
| 9 - Brooks Adrenaline 11 Miles: 4.16 |
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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 in 36:33 (7:19/mile)
Splits: 7:40 - 7:24 - 7:10 - 7:17 - 7:03 |
| 9 - Brooks Adrenaline 11 Miles: 5.00 |
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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 on the SEJ-Gas Loop in 37:02 (7:25/mile). Felt good and easy today. Looks like I caught some of the last sun of the day.
Splits: 7:33 - 7:23 - 7:28 - 7:20 - 7:18 |
| 9 - Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 119.64 | 1.00 | 4.63 | 4.37 | 129.64 |
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| 9 - Brooks Adrenaline 11 Miles: 120.27 | Adidas Adizero Boston Miles: 4.35 | 8 - Brooks Adrenaline GTS 10 Miles: 5.02 |
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