May the Mass x Acceleration be with you

Week starting Aug 29, 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
28.356.604.001.0039.95
8 - Brooks Adrenaline GTS 10 Miles: 29.71Adidas Adizero Boston Miles: 10.25
Weight: 168.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.600.001.006.95

I'm taking an easier week this week, to hopefully recover a bit before launching into the next phase of marathon training. This workout was pretty easy overall, and on the cool down I hardly felt the effort.

Warmup:

2.35 mile warm up in 18:36

2x2 min@1/2 marathon pace (500m in 2 min) - 2:01.5, 2:07

Workout:

300m @5K
15 Pushups
36 ab crunches
15 Burpees
10 Scorpions
30 squats
300m @5k
12 squats with concrete block shoulder press
36 low-back extensions
10 Iron Crosses
15 bench dips
15 lunges each leg
300m @ 5k

Splits: 1:08.4 (30s), 1:08.75 (28.6), 1:09.6 (29.4), 1:08.4 (34.1), 1:08.8 (31.5)

Cooldown:

2.35 miles in 18:28

8 - Brooks Adrenaline GTS 10 Miles: 4.70Adidas Adizero Boston Miles: 2.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Treadmill - 6.01 miles in 46:49

It was raining today, and cool outside (mid 50's) so I opted to run on the dreadmill. I started out slowly, then ran a couple miles at 7:53/mile, then sped up to 7:41/mile. Ran on a 1% incline.

8 - Brooks Adrenaline GTS 10 Miles: 6.01
Weight: 168.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Military Road route - 6 miles in 45:14

6xLM, 6xCM
I felt pretty tired and sluggish the first half, so I stopped to rest for a few minutes before heading back. Then I intentionally started out quicker, just to get my legs moving quicker and was able to run much quicker on the way back (23:11 - 22:03). It also felt a lot better.

Splits:
1 - 7:53
2 - 15:31 - 7:38
3 - 23:11 - 7:40
4 - 30:17 - 7:06
5 - 37:46 - 7:29.5
6 - 45:14 - 7:28

8 - Brooks Adrenaline GTS 10 Miles: 6.00
Weight: 168.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Warmup:

6xLM, 6xCM

2 mile warm up in 14:55

Skipping exercises

Workout - LT run @ under 6:30/mile pace

Military Road route - 4 miles in 25:42 (6:25.5/mile)

The pace felt a little faster than I wanted it to feel, but the down hills and flats were pretty easy. My breathing would recover to almost normal running breathing during the downhills. The uphills got progressively more difficult, until the last uphill portion, from 3-3.5 miles was a struggle, and my upper diaphragm became heavy. Overall, the pace was what I wanted. I was at 6:30 pace through 3 1/2 miles, then the last downhill brought the average down almost 5 seconds/mile.

Splits:
0.5 - 03:16.75 - 3:16.75 - uphill
1.0 - 06:34.50 - 3:17.75 - up/flat
1.5 - 09:39.75 - 3:05.25 - down
2.0 - 12:50.75 - 3:11.00 - up/down
2.5 - 16:09.00 - 3:18.25 - down/up
3.0 - 19:23.75 - 3:14.75 - up
3.5 - 22:44.50 - 3:20.75 - up
4.0 - 25:42.00 - 2:57.50 - down

Miles: 6:34.5 - 6:16.25 - 6:33.0 - 6:19.75

Cooldown:

2 miles in 15:18

Adidas Adizero Boston Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

Vickory route - 13 miles in 1:35:30

I ran the first 7 miles at a comfortable easy pace, gradually accelerating. Then picked it up to mp the last 6 miles. The mp pace felt fine at first, but the last couple miles I was pretty tired. I don't know if I could've handled much more without having to pick up the pace to an uncomfortable level of effort.

Splits:
1.0 - 0:07:58
2.0 - 0:15:32 - 7:34
3.0 - 0:23:13 - 7:41
4.0 - 0:30:51 - 7:39
5.0 - 0:38:29 - 7:37
6.0 - 0:46:00 - 7:31.5
7.0 - 0:53:37 - 7:36.5
8.0 - 1:00:36 - 6:59.25
9.0 - 1:07:43 - 7:07.0 (3:35.25, 3:31.75)
10. - 1:14:34 - 6:51.00
11. - 1:21:36 - 7:02.25
12. - 1:28:31 - 6:54.75 (3:27.25, 3:27.5)
13. - 1:35:30 - 6:59.5 (3:34.25, 3:25.25)

8 - Brooks Adrenaline GTS 10 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.356.604.001.0039.95
8 - Brooks Adrenaline GTS 10 Miles: 29.71Adidas Adizero Boston Miles: 10.25
Weight: 168.00
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