| 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 | | 77.63 | 0.00 | 3.00 | 0.00 | 80.63 |
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| Brooks Adrenaline 14 Miles: 61.13 | Brooks Adrenaline - Gray Miles: 19.50 |
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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 |
| I'm starting to get back into shape and consistency after many months of little running, so I hope to start posting regularly, too. I've been focusing on getting 5-6 days a week, not so concerned about the mileage.
I started this the week of April 20, ran 5 days and 15.6 miles. Each week I lengthened my "long" run from 4.35 up to 10 miles on June 4th. That week and sine then I've been averaging about 32 miles a week with a 10 mile long run, and a light tempo run mid-week..
Today I ran 7 miles on the 7 mile gas loop in 55:14 (7:53/mile)
The knee wasn't as bad today, but it was very hot out. First 3 or 4 miles felt OK, but then the heat got the better of me. I snuck in some strides in the last mile or so, but really struggled on the jog recoveries between them.
Splits: 7:49 - 7:46 - 7:39 - 8:04 - 8:04 - 7:54 - 7:56
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| Brooks Adrenaline 14 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| 4.05 miles around North Lake in 32:19 (7:58/mile)
Knee sore, but not overwhelming. It was warm, but not super hot ,at least for 4 miles.
Splits: 8:05 - 7:59 - 7:55 - 7:53
My short term goals are to maintain 5-6 days a week of running, lose at least 15 pounds, get my tempo run to gradually drop pace (which will happen if I lose weight), and raise up the long run to maybe 14.
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| Brooks Adrenaline 14 Miles: 4.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| 1.5 mile warmup in 12:24
3 mile tempo run in 21:31 (7:10/mile)
I ran in the reverse direction of what I normally do, counter clockwise instead of clockwise. This way is more uphill, but each mile finishes on a downhill.
I continue to struggle on these runs, with the heat, hills, and effort. I guess I just need to go slower. Probably shouldn't be trying to run an "easy" tempo run that is 45-50 seconds per mile faster than my normal running pace.
Splits:
7:01.4 - 169 bpm
7:18.0 - 176 bpm
7:11.6 - 176 bpm
1 mile cool down in 8:51
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| Brooks Adrenaline 14 Miles: 5.50 |
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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 on 5 Mile Gas Loop in 41:19 (8:16/mile)
Felt OK today, but slow pace. Knee a little bothersome. It was very hot.
Splits: 8:17 - 8:08 - 8:30 - 8:17 - 8:08
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| Brooks Adrenaline - Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 mile run through Spanaway Park in 1:32:46 (8:26/mile)
Ran to my parents (1.8 miles), watered their plants, set a 30 minute watering timer, then ran out to 5.5 miles and back, watered the front yard, set another 3o minute timer, and ran home.
Lots of water to drink, a few miles of the run were on trails in the woods so not too hot. My right knee was really bothering me, though, especially on the trails. I was almost limping at times. On the plus side, the distance felt easy.
Splits: 7:58 - 8:15 - 8:38 - 8:16 - 8:19 - 8:21 - 8:28 - 8:37 - 9:12 - 8:29 - 8:13
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| Brooks Adrenaline - Gray Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles in 29:11 (8:20/mile)
I took an extra day off over the weekend after seeing how bad my knee was on the long run. Unfortunately, it was very bad again today.
Splits: 8:16 - 8:17 - 8:27
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| Brooks Adrenaline - Gray Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| 2.1 miles in 17:24 (8:17/mile)
I got out about a mile and the knee was bad enough I turned around and headed back.
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| Brooks Adrenaline 14 Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.22 | 0.00 | 0.00 | 0.00 | 1.22 |
| 1.22 miles on permiter road in 10:14 (8:24/mile)
Today I stayed on the permiter road, and actually just ran laps around one of the parking lots (about 1/8 mile laps) in order to get a consistent, smooth course. Even the parking lot had more hills and uneveness than my knee could handle an at 1.22 miles, boom, big pain. So I stopped. I decided to walk instead.
3.1 miles of walking in 46:42 (15:03/mile)
I walked about 1 1/2 miles and the knee hurt the whole time, but not because of the walking, but as a result of the running. I rested a while at Branches, and then started up again. The knee was fine the rest of the way.
Splits: 16:33 - 15:04 - 14:05
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| Brooks Adrenaline 14 Miles: 1.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2.68 miles of walking in 42:16 (15:47/mile)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.66 | 0.00 | 0.00 | 0.00 | 0.66 |
| .66 miles in 6:19 (9:38/mile)
I tried running a bit, after the break, to see how the knee is doing. Every muscle in the leg is tensed to try to keep the knee from hurting, and after 1/2 mile my right hip was hurting because of it, so I stopped.
3 miles walking on the trails in 47:44 (15:54)
Splits: 16:14 - 16:22 - 15:06
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| Brooks Adrenaline 14 Miles: 0.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4 miles walking around North Lake and some new trails in 59:48 (14:57/mile)
Knee does well with walking, even on uneven footing of the trails.
Splits: 14:37 - 14:36 - 15:13 - 15:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4.1 miles walking around North Lake and trails in 1:02:43 (15:19/mile)
15:25 - 14:39 - 15:28 - 15:40
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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 |
| Easy 4 miles through Pleasant Valley in 33:34 (8:23/mile)
It's been almost 2 weeks, so I decided it was time to try to run. If my knee hasn't improved yet, it is time to see a doctor or specialist.
The first mile was hard, and I really had to work at keepign the knee from hurting. I found that maintaining good posture and keeping the hips forward helps. As I got more comfortable I was able to run faster and more smoothly. In the second mile things improoved. I was going to run 3 miles, but decided to keep the rest of my run in pleasant valley, on the roads, rather than on the rough shoulder on the way back home. By the end of the 2nd mile I was feeling good enough that I decided to extend to 4 miles.
My hope had been once I got past 2 miles I would loosen up and feel pretty good and that is what happened. In the 3rd and 4th miles uphills weren't bothering me, even steeper ones, and running on the shoulder was fine, too. Rocks, stepping up and down off the curb, all things that would have been impossible last week, or even in the first mile today, were not a problem. Definitely calling this one an encouraging success!
Splits: 8:54 - 8:30 - 8:08 - 8:02
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| Brooks Adrenaline 14 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4 miles walk in 58:45 (14:41/mile)
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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 35:12
Knee sorer today. I think walking on the day off is a bad diea.
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| Brooks Adrenaline 14 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 around North Lake in 25:00
Better today
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| Brooks Adrenaline 14 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles in 37:54 (8:26/mile)
After the first mile or so I loosened up enough to feel halfway decent.
Splits: 8:28 - 8:10 - 8:42 - 8:21
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| Brooks Adrenaline 14 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles around DeVry loop in 41:58 (8:13/mile)
Felt long by the end, but the knee wasn't too bad after the 1st mile.
Splits: 8:20 - 8:12 - 8:06 - 8:17 - 8:15
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| Brooks Adrenaline 14 Miles: 5.10 |
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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 Vickoryin 48:38 (8:06/mile)
The last mile felt long and tired. Splits: 8:20 - 8:09 - 8:06 - 7:55 - 8:10 - 7:58
I think I'm ready to run in Sunriver on the Benham falls trail.
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| Brooks Adrenaline 14 Miles: 6.00 |
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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 on bike paths at Sunriver in 32:59 (8:15/mile)
Didn't go as well as hoped. My knee was bothering me the whole time. The course didn't work out too well, either. There was a sky path I was hoping to run on that was closed, by the marina.
Splits: 8:14 - 8:07 - 8:04 - 8:34
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| Brooks Adrenaline 14 Miles: 4.00 |
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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 out to Benham Falls and back to Sunriver in 54:08 (9:01)
I almost skipped this run, but decided last minute to do it. Drove out to the trail head and discovered it was now a paved bike path, only 2.5 miles to the falls. Turned out to be a good thing as it was much easier on my knee. By the falls I had loosened up and was doing pretty well at least on flat smooth surfaces.
On the way back I found the old winding dirt path was still there too, so I ran that back, 3.5 miles. So glad this path is still there. It was still pretty actively used, I saw 3 hikers and 2 families biking on it. But a lot less than the paved path that was full of families on bikes.
The knee did OK on the way back, despite the bumpy, windy hilly nature of the path. There were a few times where I had to walk, but kept the watch running, so my splits slowed way down.
Splits: 8:05 - 8:24 - 8:51 - 9:52 - 9:55 - 9:03
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| Brooks Adrenaline 14 Miles: 6.00 |
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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 |
| 4.02 miles around North Lake in 34:44 (8:38/mile)
The run didn't go as well as I had hoped. My knee bothered me the whole way. I think taking 3 days off in a row is too much. I'm hoping Wednesday will be much better.
Set a new high for weight :( 197 lbs
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| Brooks Adrenaline 14 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.63 | 0.00 | 3.00 | 0.00 | 80.63 |
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| Brooks Adrenaline 14 Miles: 61.13 | Brooks Adrenaline - Gray Miles: 19.50 |
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