May the Mass x Acceleration be with you

Week starting Jul 25, 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
33.7522.030.503.0059.28
Adidas Adizero Boston Miles: 12.258 - Brooks Adrenaline GTS 10 Miles: 47.03
Weight: 169.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.503.0012.25

Track workout on the WHS track. Total of 12.25 miles in about 1:32, including warmup, cooldown, intervals, recovery, etc.

Warm up run. It was already pretty hot out - upper 70's to low 80's in the sun. - 3 miles in 23:04

Warmup on the track, including:
Skipping exercises
2x2 min @ 1/2 marathon pace (just shy of 500 meters, with a 350 meter jog between)
4x150 meter strides @5k pace to -1, with 250 walk/jogs between

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here's the actual workout:

6x800@5k pace with 400m recovery jogs

3:04.67
3:05.82 - 6:10.49
2:58.54
2:58.92 - 5:57.46
2:55.84
2:53.25 - 5:49.09

The first two were actually the most difficult in some ways. I expected it to feel easier to run 90 second laps. However, on the 3rd one it was easy to pick up the pace just by getting out to a faster start.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cool down - 3 miles in 22:47

Adidas Adizero Boston Miles: 12.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

CH-WTC route - 6 miles in 50:52

Bad allergies today. I do find these slow recovery days boring. I'd rather run 12 miles hard than 6 miles easy. Oh well, I do need them. I think I set a record slow today.

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 168.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Military Road route - 11 miles in 1:17:17

8xLM, 8xCM, etc.
1 mile warm up in 7:49, 10 miles in 69:28
I was pretty tired throughout.

Splits of the 10-miler:
0.5 - 0:03:24.25
1.0 - 0:07:01.75 - 3:37.5
1.5 - 0:10:29.50 - 3:27.75
2.0 - 0:13:56.00 - 3:26.5
2.5 - 0:17:37.50 - 3:41.5
3.0 - 0:21:15.25 - 3:37.5
3.5 - 0:24:39.25 - 3:24
4.0 - 0:28:09.50 - 3:30.25
4.5 - 0:31:40.00 - 3:30.5
5.0 - 0:35:10.00 - 3:30.0
5.5 - 0:38:28.25 - 3:18.25
6.0 - 0:41:56.00 - 3:27.5
6.5 - 0:45:24.75 - 3:28.75
7.0 - 0:48:52.25 - 3:27.5
7.5 - 0:52:22.00 - 3:29.75
8.0 - 0:55:34.50 - 3:12.5
8.5 - 0:59:07.75 - 3:33.25
9.0 - 1:02:36 - 3:29.25
9.5 - 1:06:11 - 3:34.0
10.0 - 1:09:28 - 3:17.0

8 - Brooks Adrenaline GTS 10 Miles: 11.00
Weight: 169.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6xLM, 6xCM
6 miles easy on trails

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 171.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0012.030.000.0018.03

Foothills trail - 18 miles in 2:09:29

I ran with Preston and Mike. It was a fast pace for me, especially the 1st half. I got my second wind during the 10th mile, and felt pretty good the rest of the way. On the last mile, I picked it up 2 minutes in and then really started to drive it home 3 minutes in. I finished that mile in 6:23.

1.00    7:40
2.00    15:04 - 7:24
3.00    22:31 - 7:27
4.00    29:53 - 7:22
5.00    37:25 - 7:32
6.00    44:48 - 7:23
7.00    51:58 - 7:10
8.00    59:25 - 7:27
9.00    1:06:49 - 7:24
10.00   1:13:55 - 7:06
11.00    1:21:02 - 7:07
12.00    1:28:06 - 7:04
13.00    1:35:02 - 6:56
14.00    1:41:57 - 6:55
15.00    1:48:45 - 6:48
16.00    1:55:46 - 7:01
17.00    2:03:06 - 7:20
18.03    2:09:29 - 6:23

8 - Brooks Adrenaline GTS 10 Miles: 18.03
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Burnt Bridge River Trail - 6 miles in 49:41

Forgot my shorts, so had to run in my denim shorts. What fun!

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.7522.030.503.0059.28
Adidas Adizero Boston Miles: 12.258 - Brooks Adrenaline GTS 10 Miles: 47.03
Weight: 169.83
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