| 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 | | 116.37 | 0.00 | 4.00 | 6.20 | 126.57 |
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| Brooks Adrenaline 13 Miles: 126.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.07 | 0.00 | 4.00 | 0.00 | 8.07 |
| 2.03 mile warmup in 16:08 (7:57/mile)
Not feeling very energetic. Hams still quite sore and tight.
4 mile tempo run in 26:40 (6:40/mile)
Goal pace was 6:44, so I feel good about staying within 3-4 seconds. I ran on a loop course, instead of the usual out and back. Although its not flat, at least each mile is pretty close to the same. As a result, the fatiguing process is much more gradual than on my usual route. I felt pretty good and strong until the last mile when even the downhill was tiring.
Tempo runs are supposed to be between 15K and 1/2 marathon pace. Today I think I could've managed 6:40 pace for 15K, but probably not for 1/2 marathon.
Splits: 6:41.7 - 6:41.1 - 6:40.7 - 6:37.0
Easy 2.04 mile cool down in 16:26 (8:04/mile)
I ran every day in October, with 3 miles being my shortest day!
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| Brooks Adrenaline 13 Miles: 8.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 through Pleasant Valley in 23:56 (7:59/mile)
Didn't much feel like running, but it went fine. I don't usually average under 8 on these easy runs.
Splits: 8:14 - 7:55 - 7:48
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on Vickory in 1:47:11 (7:39/mile)
Felt good today. Finally seeing my pace come down when running a comfortable pace. Sunny, low 50s. The pace felt comfortable the whole way.
I picked it up on the last mile (downhill) before the turn around so that the two miles would average to around the 7:45 I had been running prior to that. Didn't expect the uphill mile to be under 8 and not feel difficult at all. I guess I am getting some hill fitness, too.
Splits: 7:49 - 7:45 - 7:43 - 7:44 - 7:43 - 7:42 - 7:23 - 7:57 - 7:31 - 7:42 - 7:33 - 7:33 - 7:44 - 7:23
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| Brooks Adrenaline 13 Miles: 14.00 |
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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 |
| 4 miles around North Lake in 32:22 (8:06/mile)
So tired, and the legs ache. I loosened up by the last mile, though, and felt OK. Decided to postpone the weights until tomorrow though.
Splits: 8:18 - 8:06 - 8:03 - 7:56
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| Brooks Adrenaline 13 Miles: 4.00 |
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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 in 1:03:09 (7:54/mile)
Splits: 7:42 - 8:06 - 8:01 - 8:04 - 8:05 - 7:54 - 7:51 - 7:26
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles in 37:19
Splits: 8:10 - 7:56 - 7:57 - 7:45 - 7:23
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| Brooks Adrenaline 13 Miles: 4.75 |
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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 |
| 6 miles on Military in 46:16 (7:43/mile)
Splits: 7:28 - 7:39 - 7:49 - 7:35 - 7:53 - 7:50
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| Brooks Adrenaline 13 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.07 | 0.00 | 0.00 | 0.00 | 4.07 |
| 4.07 miles through Pleasant Valley in 31:25 (7:44/mile)
7:49 - 7:38 - 7:46 - 7:40
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| Brooks Adrenaline 13 Miles: 4.07 |
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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 |
| 5 miles in 38:19 (7:40/mile)
Splits: 7:59 - 7:44 - 7:51 - 7:25 - 7:21
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| 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 |
| 4 miles in 31:19 (7:52/mile)
I was home sick all week, but still tried to get in some running. Saturday-Tuesday were the worst days, though I was coughing a lot well into the following week.
Splits: 7:56 - 7:48 - 7:49 - 7:47
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| Easy 3.06 miles in 23:50 (7:47/mile)
3 miles was all I could force myself to run today.
Splits: 7:51 - 7:47 - 7:44
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| Brooks Adrenaline 13 Miles: 3.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 33:37 (7:55/mile)
Splits: 8:08 - 7:55 - 7:53 - 7:44
Still sick
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| Brooks Adrenaline 13 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles through Pleasant Valley and back in 1:02:45 (7:51/mile)
Feeling somewhat better today, and felt like I needed to get some better mileage in. The sun came out and it was kind of warm, around 62 degrees.
Splits: 7:52 - 7:50 - 7:45 - 7:48 - 8:04 - 7:55 - 7:47 - 7:43
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 in 23:48 (7:56/mile)
7:58 - 7:52 - 7:59
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles 23:22 (7:47/mile)
Splits: 7:58 - 7:48 - 7:37
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.38 | 0.00 | 0.00 | 0.00 | 3.38 |
| Easy 3.38 miles
Our dog got out of the yard and we didn't notice for a couple hours. We thought he was upstairs sleeping. So, I ran around the neighborhood looking for him while my wife drove around. Turns out, someone on our street found him and took him across town to the humane society.
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| Brooks Adrenaline 13 Miles: 3.38 |
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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 Vickory in 1:15:08 (7:31/mile)
Feeling good, tried to run just a tad faster each 4 miles. It was supposed to be dry, but instead it rained the entire time, just a light drizzle though.
Splits: 8:06 - 7:51 - 7:36 - 7:34 - 7:25 - 7:29 - 7:31 - 7:28 - 7:10 - 6:49
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| Brooks Adrenaline 13 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the treadmill in 23:42 (7:54/mile)
Yuck, I hate the treadmill, espcially in long sleeves. But it was raining and didn't want to get wet.
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles down into The Dip and back in 48:07 (7:53/mile)
I haven't run this course since September 2012. Although this was my fastest time down and up, it wasn't anything to write home about. The best thing, though, was that I wasn't too out of breath at the top this time, whereas last year I would get to the top gasping for air. Also, I recovered and felt fine the rest of the run today. On the downside, my legs were actually sore for a couple days after this one.
Splits: 7:37 - 8:10 - 6:55 - 9:13 - 7:32 - 7:48
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| Brooks Adrenaline 13 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles through Pleasant Valley in 23:54 (7:58/mile)
8:08 - 7:54 - 7:52
A little sore today
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Race: |
Turkey Trot (3.11 Miles) 00:20:49, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.29 | 0.00 | 0.00 | 3.11 | 6.40 |
| 1.5 mile warmup in 12:54
.29 miles of 2 strides
5K Turkey Trot in 20:49 (6:41.6/mile)
I was shooting for 20:00, but expected to be slower. Didn't really expect to be this much slower, but then I didn't really push all that hard. It would be nice if there was a little more competition.
No idea of splits as this was a predict-your-time turkey trot. I'm thinking about doing another turkey trot on Sunday, one with actual competition.
1.5 mile cool down in 12:56
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| Brooks Adrenaline 13 Miles: 6.40 |
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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 |
| 4 miles to Vickory in 31:35 (7:54/mile)
Not feeling tired or sore from yesterday/s "race"
Splits: 8:17 - 7:59 - 7:47 - 7:32
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:13 (7:44/mile)
7:56 - 7:44 - 7:34
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| Brooks Adrenaline 13 Miles: 3.00 |
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| | Race: |
Ft. Steilacoom Turkey Trot (3.09 Miles) 00:19:33, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 3.09 | 5.49 |
| 1.4 mile warmup with a couple strides in 10:51 (7:45/mile)
5K race in 19:33 (6:19/mile)
This race was too painful for not enough payout. Just a couple seconds faster than I ran almost 2 months ago. I went out a little too fast and was really hurting by 1 mile. In the second mile I worked on closing the gap on Allen Culp. As I was coming up on him we started running up a hill. I didn't know there were any hills on this course, but I was already pretty close to the red line before it. Once we started up the hill I just backed off. So did Allen and the guy behind me. Once we topped the hill there was a downhill, so I recovered pretty quickly and got to the 2 mile mark in horrible time.
The last mile was basically just a run around the lake, very flat. I passed Allen just before the 2 mile mark and passed the next guy just as we got to the lake. There was nobody left ahead of me for a long ways. I could just see the next guy sometimes, but only when the path was long and straight. I cut the gap on him by about half before the finish, and the 3rd mile was decent.
The positives were that the first and last miles were faster than I ran in October. The downer was the 2nd mile was really slow. If not for the hill I would've been another 10 seconds or so faster.
Splits:
1 - 6:13.9
2 - 6:38.9
3 - 6:08.7
3.1 - 0:32 (Garmin said 3.09, so a tad short)
1 mile cool down in 8:48
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| Brooks Adrenaline 13 Miles: 5.49 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.37 | 0.00 | 4.00 | 6.20 | 126.57 |
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| Brooks Adrenaline 13 Miles: 126.57 |
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