May the Mass x Acceleration be with you

Week starting May 30, 2010

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Location:

Tacoma,WA,

Member Since:

Jul 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon Maniac #5549

Bronze Level (*)

 


 

 Looking for a great Bible Study in your area? Check out Bible Study Fellowship (BSF). There are over 1000 classes worldwide, and people of all church backgrounds (or no background) are welcome to study the Bible together.

 


 

"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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Adizero Boston Lifetime Miles: 757.68
E-Train Lifetime Miles: 24.01
Brooks Adrenaline 14 Lifetime Miles: 292.13
Brooks Adrenaline - Gray Lifetime Miles: 125.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.008.000.000.0053.00
Weight: 174.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile recovery day on Vickory route

I took it easy today, still tired from Saturday I guess. After the half way point, I slowed down even more. Abdomen a little sore, nothing else hurt. Just slow and tired.

Splits: 4:05 - 8:20 (4:14) - 12:20 (4:00) - 16:20 (4:00) - 20:24 (4:04) - 24:29 (4:05) - 32:42 (8:13) - 40:54 (8:12) - 45:03 (4:09) - 49:32 (4:29)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

2 mile warmup in 15:44, 6 miles at variable tempo pace in 41:16, 2 mile cool down in 16:38

6 mile tempo run - first 2 miles a little faster than mp, second 2 miles moderate, third 2 miles harder
I think the intensity groupings went well today, but I was a bit disappointed with some of the splits. Granted there is a lot of hilliness and some fairly challenging splits on the course, but I had wanted to more easily run in each of the categories than I did.

Splits: 7:15.5 - 10:41.25 (3:25.5) - 14:15.25 (3:34.25) - 17:41.0 (3:25.75) - 21:03.75 (3:22.75) - 24:29.5 (3:26) - 27:59.5 (3:30) - 31:24.25 (3:24.75) - 34:45.5 (3:21.25) - 38:10 (3:24.5) - 41:16.25 (3:06.25)

2 miles: 14:15.25
4 miles: 13:44.25
6 miles: 13:16.75

Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 recovery day in 48:23

Weight: 175.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on Military route in 1:19:25

I was so tired today.My quads are actually sore and weak, probably from the tempo run on Tuesday. It was difficult running down hills because they were so dead. I started out feeling pretty good, but began to run out of gas after the 3rd mile or so. It was a long way back.

Splits: 7:45 - 15:28 (7:43) - 23:34 (8:06) - 31:28 (7:54) - 39:25 (7:57) - 47:24 (7:59) - 55:34 (8:10) - 1:03:18 (3:46) - 1:11:21 (8:03) - 1:19:25 (8:04)

Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Felt better today, but still a little tired and a little sore.
Splits: 7:58 - 15:47 (7:49) - 23:54 (8:06) - 31:47 (7:53) - 39:48 (8:01)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

16 miles in 2:02:37, with last 2 miles sped up to approximately marathon pace.

The distance felt pretty good. I ran the first half easy and then picked up the pace a bit starting at the 8 mile mark. I think I picked up the pace a little too much because I was feeling the effects of the pace by the 13th and 14th miles. Still, I was able to run the last two miles considerably faster, and could have run them even faster if I had needed to. That is the kind of race fatigue I like.

Splits:
8:10 - 15:57 (7:47) - 23:49 (7:52) - 31:49 (8:00) - 39:48 (7:59) - 47:40 (7:52) - 1:03:23 (15:44)
1:10:59 (7:36) - 1:18:30 (7:31) - 1:26:04 (7:34) - 1:33:38 (7:34) - 1:41:00 (7:22) - 1:48:35 (7:35) - 1:55:40 (7:04.5) - 2:02:37 (6:57.5)

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.008.000.000.0053.00
Weight: 174.67
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