| 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 | | 122.04 | 0.00 | 2.12 | 5.80 | 129.96 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 101.79 |
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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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Easy 5 miles on trails in 40:31
Continuing to improve. Quads only a little sore the last 1/2 mile or so. Abs better, too. |
| 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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Vickory route - 5 miles in 36:25
This was my first run that felt pretty normal since the marathon. Maybe the faster pace actually helped. The beautiful sunny day, helped, too. Way too hot in black pants and black jacket.
Splits:
1 - 7:53
2 - 15:14 - 7:21
2.5 - 18:51 - 3:37
3 - 22:25 - 3:34 (7:11)
4 - 29:26 - 7:01
5 - 36:25 - 6:59 | |
| | 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 - 5 miles in 36:40
Another pretty good run. I was a little tired and even a little sore from yesterday's run, and this effort was a bit more challenging than an easy run. Still, felt good, not much to complain about. It was a pretty nice day again, but getting cloudy.
Splits:
1 - 7:35
2 - 14:52 - 7:17
3 - 22:23 - 7:31
4 - 29:39 - 7:15
6 - 36:40 - 7:01 | |
| | 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 54:12
Continuing to improve, feeling pretty good. Not much tightness in quads or pain in abdomen. The pace felt very easy and relaxed throughout.
Splits:
1 - 7:51
2 - 15:24 - 7:33
3 - 23:00 - 7:36
4 - 30:40 - 7:40
5 - 38:19 - 7:38
6 - 45:41 - 7:23
7 - 52:47 - 7:06
7.17 - 54:12 - 1:25 | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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easy 3 miles on trails in 24:33
Yuck! Not a good run. My abdomen is pretty painful today, really about the same as last year at this time. It affected my pace and distance, and I couldn't even do lunges beforehand. Hopefully tomorrow will be better. | |
| | Add Comment |
| | 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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Military Road route - 7 miles in 52:29 (26:32 - 25:57)
2 sets of:
12 squats with shoulder press (20 pounds)
10 mountain climbers, doubles in
15 pushups
12 sit-backs
10 lateral leg extensions (1.5 plates on cable)
The run felt pretty good today; much better than yesterday. The abdominal pain was a lot less, though the mountain climbers were a little bit of a strain on it. Pace was comfortable most of the time. My legs are less coordinated than before the marathon. All this non-running has gotten me out of shape! Well, that will change quickly.
Splits:
1 - 7:43
2 - 15:17 - 7:34
3 - 22:56 - 7:39
3.5 - 26:32 - 3:36
4 - 30:08 - 3:36 (7:12)
5 - 37:21 - 7:13
6 - 44:55 - 7:34
7 - 52:29 - 7:35 |
| 8 - Brooks Adrenaline GTS 10 Miles: 7.00 |
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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 |
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SEJ-9 mile loop - 9 miles in 1:06:23
Splits:
1 - 7:39
2 - 15:03 - 7:24
3 - 22:33 - 7:30
4 - 30:00 - 7:27
5 - 37:14 - 7:15
6 - 44:34 - 7:20
7 - 52:00 - 7:26
8 - 59:24 - 7:24
9 - 66:23 - 6:59 |
| 8 - Brooks Adrenaline GTS 10 Miles: 9.00 |
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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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Run in Anaheim, around Disneyland - 7 miles in 53:03
This was supposed to be a 5 mile run, but I misfigured, and then went the wrong way a couple times. Glad I had my Garmin!
1 - 7:30
2 - 14:47 - 7:17
3 - 22:19 - 7:32
4 - 29:53 - 7:34
5 - 37:30 - 7:37
6 - 45:26 - 7:56
7 - 53:03 - 7:37 |
| 8 - Brooks Adrenaline GTS 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
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6xLM, 6xCM
Brookdale route - 10.08 miles in 1:17:51
I wanted a run that would incorporate the big hills on Brookdale, and this was just perfect, with the turn around point being at the top of the far hill.
1 - 7:55
2 - 15:34 - 7:40
3 - 23:33 - 7:49
4 - 31:03 - 7:40
5 - 38:47 - 7:44
6 - 46:26 - 7:39
7 - 53:57 - 7:31
8 - 61:36 - 7:39
9 - 69:29 - 7:53
10 - 77:12 - 7:43
10.08 - 77:51 - 0:39 |
| 8 - Brooks Adrenaline GTS 10 Miles: 10.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.61 | 0.00 | 0.00 | 0.00 | 4.61 |
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4.61 miles in 36:24
Pretty tired from yesterday's run and return to LM.
1 - 8:11
2 - 15:58 - 7:48
3 - 23:51 - 7:53
4 - 31:43 - 7:52
4.61 - 36:24 - 4:41 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.61 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 1.00 | 9.00 |
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Interval workout 5x1/2 mile at increasing pace
SEJ - 9 mile loop - 9 miles in 1:07:00
2.5 mile warmup (8:11, 7:55, 3:51)
5x1/2 mile hard with 1/2 mile recovery
1 - 3:25.75
2 - 3:17.25
3 - 3:11.5
4 - 3:03.25
5 - 2:57.5
2 mile cool down (7:58, 7:38)
The Nativity, Bean-style! |
| 8 - Brooks Adrenaline GTS 10 Miles: 9.00 |
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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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Easy run on the trails - 5 mile sin 42:21
Splits:
1 - 8:17
2 - 8:32
3 - 8:27
4 - 8:42
5 - 8:22 |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.00 |
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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 |
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Military Road Route - 8 mile progression run in 58:07
I caught some dry weather, felt pretty good. The last couple were a little more tiring than I would've liked, but no biggie. I was running on my usual course, and all the mile splits on the Garmin were off during the first half. By running to the actual 4 mile mark it amounted to about 16 extra seconds on the Garmin. Not sure why it was off so much today - 200 feet on the way out, but just fine on the way back. I added the 16 seconds to my first split, since that seems to be where it got off.
Splits:
1 - 7:54
2 - 7:24
3 - 7:36
4 - 7:15
5 - 7:12
6 - 7:04
7 - 6:57
8 - 6:46 | |
| | Add Comment |
| | 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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Burnt Bridge Creek Trail Run - 12 miles in 1:29:55
I forgot to bring a jacket or any warm clothes. It was mid-40s, drizzly and windy. The wind was the main problem. I was running in short sleeves and shorts. I had planned to include a jacket, but forgot to bring it with me to the in-laws. I had a hat, but I didn't really need it until the last couple miles, as the rain was only a light sprinkle until then.
The last couple miles were a little tiring, but I think the pace was fine.
Splits:
1 - 7:31
2 - 7:23
3 - 7:29
4 - 7:25
6 - 7:29
6 - 7:33
7 - 7:29
8 - 7:33
9 - 7:42
10 - 7:30
11 - 7:22
12 - 7:20 |
| 8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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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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SEJ-5 mile loop - 5 miles in 38:56
Christmas Day run! After getting home from the in-laws, and before heading over to my Mom's I got in a short 5 miler. Not too bad, not feeling tired from yesterday, much.
Splits:
7:52
7:43
7:52
7:44
7:46 |
| 8 - Brooks Adrenaline GTS 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.62 | 4.30 | 11.00 |
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Warmup:
6xLM, 6xCM
Warmup run to track - 2.4 miles in 18:14
2x500@1/2 marathon pace with 300m recoveries
2:01.3, 2:04.9
2x150@5k with 250 recoveries
32.9, 34.4
Workout:
2x1200 w/400 (4:43.4, 4:40)
2x800 w/400 (3:04.6, 3:02.7)
2x400 w/400,200 (84.25, 85.75)
1x200 w/0.2 (39.9)
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19:00.6 5k
Cooldown:
2.4 miles in 19:53
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| 8 - Brooks Adrenaline GTS 10 Miles: 11.00 |
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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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Brookdale loop - 5 miles in 41:15
My abdomen was pretty sore from yesterday's track workout. Not very fun, but hopefully a lot better tomorrow after such an easy run today.
Splits:
1 - 8:16
2 - 16:23 - 8:07
3 - 24:41 - 8:18
4 - 33:01 - 8:21
5 - 41:14 - 8:13 |
| 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 | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Easy run, I'm still pretty tired and sluggish today. I took the opportunity to drop the car off at the mechanics and then go for a run ending at home. I also used my Garmin to measure a couple of old 4 mile courses I used to use for tempo runs. The oldest, which I only used for a few months, was 3.68 miles - really short! The newer one, which I used throughout highschool and college, was 1.92 instead of 2 miles, so 3.84 total. Ah well. |
| 8 - Brooks Adrenaline GTS 10 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.50 | 4.05 |
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Got a late start on the run today because we went to see Tron at noon. I followed my typical day-before the race run - 4 easy miles, but with 1/2 mile at race pace. It all went pretty well, though the pace for the race is a total guess. Also, the ground is still icy in places, and a little slick at times, so I had to run a little gingerly.
Splits:
1 - 8:02
2 - 8:01
2.5 - 3:04.75
3 - 3:59
4 - 8:08
4.??? - 25.5 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.05 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 122.04 | 0.00 | 2.12 | 5.80 | 129.96 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 101.79 |
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