| 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 | | 47.38 | 11.00 | 7.62 | 0.00 | 66.00 |
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| Red Brooks Adrenaline 11 Miles: 54.00 | Adidas Adizero Boston Miles: 12.00 |
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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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Sposed'ta be 21 miles, but after 6 I knew I was finished. I took a shortcut home and then walked the last half mile so I only did 8. Feeling fine about it. It was the right decision to back off. I'm still tired from Thursday, and don't want to push it. I was running around 7:50 for 6 miles and then the last two were over 8.
Splits: 8:10 - 7:55 - 7:48 - 7:46 - 7:42 - 7:47 - 8:01 - 8:02 |
| Red Brooks Adrenaline 11 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| First day at my new job! I had meetings all morning, right up until noon, and then my boss was stopping by at 1 or so to see me, so I couldn't do the 9 miles I was planning on doing. Instead I settled for 6, and decided spur of the moment to run the 5th mile at mp. I didn't have my Garmin today, so I was running based on a familiar course. 6 miles in 45:11 (7:32/mile) Splits: 15:28 - 7:45 - 7:25 - 6:43 (3:24-3:19) - 7:50 The first half the the mp mile was all up hill and the second was about half uphill and half flat. Since I'm really shooting for 6:47 or so, this was pretty encouraging, especially since once I hit the flat I felt pretty good. |
| Red Brooks Adrenaline 11 Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.38 | 0.00 | 7.62 | 0.00 | 11.00 |
| 11 miles with 7 mile tempo run. My goal was to keep the tempo at an easier pace than the last couple. It was a bit slower than I intended, but the course is somewhat hilly, it was raining pretty hard, and blah blah blah, excuses, excuses. All in all, the effort was good, and that's all that matters. Warmup 2 easy miles in 15:55 (7:58/mile) 1 mile with 2x2 min @ 1/2 marathon pace (6:25/6:33 pace)
Workout 7 Mile tempo run in 46:11 (6:36/mile) The pace felt a little hard, but mostly I just couldn't go any faster if I wanted to. Not quite feelin' it today. I'll try to take it a little easier the rest of the week in hopes that Saturday's long run goes smoothly. Splits: 6:41.6 - 6:22.8 - 6:34.6 - 6:34.1 - 6:41.9 - 6:31.3 - 6:46.3
Cool down 1 mile cool down in 8:24
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| Red Brooks Adrenaline 11 Miles: 11.00 |
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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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5 and change on the trails in 40:49
Easy, nice run, felt good. Legs are pretty sore, but while running it was ok. Not sure of the exact distance, but probably pretty close to 5. |
| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 11:15 AM - 10 miles in 1:17:32 (7:45/mile) Nice, relaxed run. It is nice to run and have energy left for more. Gee, I was awfully consistent the first half. Splits: 7:58 - 7:55 - 7:55 - 7:54 - 7:56 - 7:42 - 7:49 - 7:47 - 7:33 - 7:04 Exercises... |
| Red Brooks Adrenaline 11 Miles: 10.00 |
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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 |
| Easy 5 today in 38:47 (7:45/mile). It was sunny and 52 (warm, but not for IJR in Texas!). I was too warm with a jacket on. Tomorrow is supposed to be closer to 60, but probably not when I run. Splits: 8:09 - 7:48 - 7:42 - 7:41 - 7:28
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| Red Brooks Adrenaline 11 Miles: 5.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| 21 miles, including 10 @ marathon pace (or faster). There, I did it. I couldn't do it last Sunday, but today my legs were up for it. I was more scared of this run than I should've been. It was a perfect day for it. Sunny, beautiful day. It was about 52 at the start and 65 by the end. There was a very cold breeze in the beginning and it took me most of the first mile to get warmed up in my shorts and short sleeves and carrying a bottle of mostly ice (frozen Gu2O). The first half is always a challenge for me mentally. I spend most of it thinking how it is more tiring that it should be only 3 or 4 miles into it. But then it only gets very gradually harder and I still had plenty left for a fast last mile. I'm not sure how this translates into an actual marathon pace overall. Last time I was able to run 6:50 on this run, but in the marathon I average 6 seconds/mile slower, although I did manage to hold 6:50 through 23 miles. I guess if I run this time the same way I'd still manage 6:50 pace which would be a nice PR and a sub 3-hours. I doubt I'll be able to run a 6:24 in the 26th mile, though.
Splits: 10 mile warmup: 7:55 - 7:38 - 7:36 - 7:31 - 7:22 - 7:38 - 7:34 - 7:45 - 7:28 - 7:50 = 1:16:17 (7:38/mile) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
10 mile mp (shooting for between 6:47-6:50):
6:51
6:49
6:48
6:47
6:44
6:44
6:45
6:40
6:46
6:24
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1:07:20 (6:44/mile) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 Mile cool down in 8:04.
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| Adidas Adizero Boston Miles: 12.00 | Red Brooks Adrenaline 11 Miles: 9.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.38 | 11.00 | 7.62 | 0.00 | 66.00 |
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| Red Brooks Adrenaline 11 Miles: 54.00 | Adidas Adizero Boston Miles: 12.00 |
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