| 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 | | 44.17 | 0.00 | 0.00 | 0.00 | 44.17 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 17.00 | Adidas Adizero Boston Miles: 5.00 |
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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 |
| 5xLM
5xCM
Easy 2 miles in 17:11. Energy-wise I'm feeling pretty good. This is the earliest I've run after a marathon before. My upper thighs in both legs were pretty sore and tight, though. |
| 8 - Brooks Adrenaline GTS 10 Miles: 2.00 |
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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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4xLM, 4xCM
Easy-pace run of 5 miles in 40:52
I didn't feel too bad, and actually was better the last mile. My upper thighs are pretty tight and sore still. Post-marathon recovery pace is about what I would expect - 40 to 50 seconds/mile slower than a normal run would be.
Splits:
1 - 8:08
2 - 16:15 (8:07)
3 - 24:29 (8:14)
4 - 32:42 (8:13)
5 - 40:52 (8:10)
Pedestal (40s)
Teak routine (5-6 reps) |
| 8 - Brooks Adrenaline GTS 10 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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6xLM, 6xCM
Easy 5 miles in 40:13
Still in post-marathon mode. A little quicker, closer to 8/mile than 8:10/mile like on Monday. My upper thighs were improved. They did not really feel very sore until the last mile or so. At times my energy felt pretty decent, and my 2nd mile was even under 8/mile.
Last night I smashed my knee into the corner of the cedar chest. I couldn't believe how much it hurt. Unfortunately it triggered a cramp in my foot, so for at least a minute I was basically paralyzed. I couldn't shake out the knee because of the foot, and I couldn't work the cramp out of my foot because of the knee. So i just stood there in agony while waiting for the excruciating pain in the knee to die down enough to get the cramp out. All day today I've been limping, because the knee is still so sore, and swollen. It doesn't look like much, but pretty dang painful. Of course I didn't let that stop me from running. I figure running will help it to heal faster, right? It actually didn't bother me much on the run, but was stiff and sore afterwards, again. I wasn't able to do all the exercises in the lunge matrix, though.
Splits:
1 - 8:04
2 - 15:55 (7:51)
3 - 23:53 (7:58)
4 - 32:01 (8:08)
5 - 40:13 (8:12) |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.00 |
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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 |
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Still doing an every other day routine of running this week. My knee is getting better. I'm not limping when I walk today. But it gets very tight when I sit, and it is still a little swollen.
I did Pedestal (45s) and Teak (10 reps). | |
| | 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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6xLM, 6xCM
5 easy miles in 39:08
My knee is feeling much better. I was able to do the full set of lunge matrix exercises. The run felt good and easy, much more energy, much quicker pace. Getting down towards normal. The pace still feels faster than I was going, though. But, less than 2 weeks since the marathon and I am beginning to feel like my old self.
Splits:
1 - 7:46
2 - 15:32 (7:46)
3 - 23:23 (7:50)
4 - 31:16 (7:53)
5 - 39:08 (7:52) |
| Adidas Adizero Boston Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 7.17 |
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Allison loop - 7.17 miles in 56:33
Continuing to recover from the marathon. The first 5 miles or so felt good. The last two the residual fatigue in the legs was more apparent. My upper quads were pretty tight the last mile or so. Still, overall pretty good. The knee is not bothering me at all when I run.
Splits:
1 - 08:05
2 - 15:55 (7:50)
3 - 23:39 (7:45)
4 - 31:31 (7:52)
5 - 39:21 (7:50)
6 - 47:16 (7:54)
7 - 55:05 (7:49)
7.17 - 56:33 (1:28) | |
| | 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 in 38:54
Finally starting to feel more normal again. Not much tightness or soreness in the quads. It started to rain about 5 minutes after I finished my run. Good timing!
Splits:
1 - 7:53
2 - 15:49 - 7:56
3 - 23:38 - 7:49
4 - 31:26 - 7:48
5 - 38:54 - 7:28 | |
| | 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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Easy 5 miles on trails - 40:37
4xLM, 6xCM
Nice and easy run on the trails. After the storm last night, there were lots of branches everwhere on the trail. A fairly good-sized tree had come down, too, and was tall enough that it was blocking two trails. I was able to get over or around it without much trouble. I took a few minutes to do some clean-up, removing all the smaller branches I could and clearing them off the trail, so it would be easier to see the trail and safer to get around the tree. |
| 8 - Brooks Adrenaline GTS 10 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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Burnt Bridge Trail run - 5 miles
I've been missing my Garmin since Thanksgiving, so I don't know what I've run the last couple weeks, and don't have any details. I had left it down at the in-laws after visiting for Thanksgiving. Thankfully, I should be getting it back tonight, in time for a trip to Disneyland next week! | |
| | 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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SEJ-5 Mile loop - 5miles in 39:32
Feeling a bit better, quads less sore. Abdominal injury still pretty sore, though.
Splits:
3 - 24:05
4 - 31:51 - 7:46
5 - 39:32 - 7:41 | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.17 | 0.00 | 0.00 | 0.00 | 44.17 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 17.00 | Adidas Adizero Boston Miles: 5.00 |
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