| Location: Steilacoom,WA,USA Member Since: Sep 30, 2007 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
18 marathons, PR 2:57 12th in age group (61st overall) Portland Marathon 2010 2:57 12th overall Capital City Marathon 2011 3:06 3rd in age group (17th overall) Capital City 1/2 Marathon 2012 1:26
Short-Term Running Goals: 5K 17:30 (PR 17:41) 10K 37:00 (PR 37:34) 13.1 1:23:00 (1:26 Capital City 1/2 5-20-12) 26.2 2:49:00 Long-Term Running Goals: keep enjoying running Personal: Physical Therapist, Married with 2 triathlete children Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics Gel 3000 Lifetime Miles: | 21.35 |
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| | Slow miles | Fast miles | Total Distance | | 743.37 | 367.74 | 1111.11 |
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| | Race: |
Steilacoom Resolution Series-5K (3.1 Miles) 00:21:10, Place in age division: 4 | | Slow miles | Fast miles | Total Distance | | 0.00 | 3.10 | 3.10 |
| 21:10 6:48 pace Left hamstring hurting |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 20.00 | 20.00 |
| no watch, very difficult last 2 miles |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| conditions too icy for speed work today, also not feeling well |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 400 800 400 800 400 800 400 400 400 400 recovery between |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| did not do track workout, too icy |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 8.00 | 9.50 |
| 1200 91 92 93
800 93 94 1200 97 102 105 800 96 100 400 88 400 83 400 recoveries between 2.5 mile warmup and cooldown Felt out of sync until back half of 2nd lap of 800, felt form come back during last 2 400's. Have not done speed work for about 1 month.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 7.00 | 8.00 |
| 1200 800 800 400 200 recovery, race pace 7:00 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
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| | Race: |
Steilacoom resolution series 15K (9.3 Miles) 01:10:15, Place in age division: 4 | | Slow miles | Fast miles | Total Distance | | 1.00 | 9.30 | 10.30 |
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out and back, 34:00 half way point Not enough endurance today, turnover of feet felt good 3/4 of race Time to build distance again |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 3.00 | 9.25 |
| 800 1:30, 1:33 3:03 400 1:28 400 1:28 400 1:29 400 1:28 400 1:29 400 1:29 400 1:28 400 1:28 800 1:35, 1:40 3:15 200 recovery between each, 2.5 mile warm up and cool down |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 10.00 | 15.00 |
| 5 junk miles 5 rhythm 5 race pace |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.00 | 9.50 |
| 6 800s at : 93 93 3:06 90 95 3:05 93 94 3:07 91 99 3:10 94 98 3:12 89 97 3:06 2.5 warmup, 2.5 cooldown, 200 between each 800 |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 11.00 | 18.00 |
| 7 junk 6 rhythm 5 race pace (last 5) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
| 3 1mile repeats with 200 recovery after 1st 2, 400 recovery after last 1:38 3:19 4:58 6:34 1:39 3:20 5:00 6:35 1:39 3:21 5:04 6:33 |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 5.00 | 21.00 |
| 8 junk, 8 rhythm, 5 race pace (last 5) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 2.00 | 8.50 |
| 400, 200, 200,400, 200,200,200,200,400,200,200,400 85,39,37,81,39,38,38,38,84,37,38,84 200 recoveries
complete exhaustion |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 20k race in 2 days |
| | Race: |
Steilacoom Resolutions series-20K (12.4 Miles) 01:32:37, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 4.00 | 12.40 | 16.40 |
| did ok, left hamstring and calf sore last 3 miles? |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| started out, left lateral calf sore/painful, tried to slowly warm it up, no good, was getting worse. Stopped and walked home, stretched. Unsure of damage? |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 3 1mile repeats 1 mile 1:43 3:29 5:14 6:57 2 mile 1:44 3:28 5:13 6:56 3 mile 1:45 3:29 5:14 6:54 Left calf still hurting, a lot by the end |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 1st day back after 7 days away due to illness and left calf injury |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 3.50 | 7.75 |
| 1st mile 1:32 3:08 4:43 6:18 2nd mile 1:33 3:13 4:51 6:27 3rd mile 1:30 3:10 4:51 6:29 also 200 after 2nd mile 40 also 200 after 3rd mile 38 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.50 | 12.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 5.00 | 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 3.25 | 9.00 |
| 1 mile 6:36 2mile 6:46 200 38 3mile 6:52 200 35 |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| diagnosed bronchitis, started antibiotics |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Race: |
Eugene Marathon (26.2 Miles) 03:34:28, Place overall: 347, Place in age division: 41 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
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| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| started hill workout every monday about 400m |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| 400 200 400 200 400 repeated 3 times |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 2.00 | 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 3.50 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.50 | 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| 400 200 800 200 400 200 800 200 400 200 800 200 |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 5.00 | 21.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| 200's and 400's |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 5.00 | 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 5.00 | 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| | Race: |
Marine corps marathon (26.2 Miles) 04:00:23 | | Slow miles | Fast miles | Total Distance | | 26.20 | 0.00 | 26.20 |
| did not run past 1 month due to right medial and lateral heel pain. 1st half ran in 1:49 and felt ok, then heel really started hurting and legs were very fatigued, 2nd half 2:11. 13 marathons completed, not my best but had a good time at a great race. Next one is going to be a Boston Qualifier, 3:12 expected time at Eugene Marathon (ran last year 3:34). Time to step it up and be prepared. May 3, 2009!!! |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Time to add weight training and weight loss to the training. Joined the local YMCA and starting weight training today. Will do Monday, Wednesday, Friday after work. Weight loss through controlled eating habits (so difficult). |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Ran marathon last sunday at 202 lbs. Today at 196.5 lbs. Will be 180 lbs May 3, 2009 for Eugene Marathon. |
| | Slow miles | Fast miles | Total Distance | | 3.31 | 0.00 | 3.31 |
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1st run since marathon 8 days ago 1st lap 1.10 miles 8:45:17 7:55 pace 2nd lap 1.10 miles 8:39:85 7:54 pace 3rd lap 1.11 miles 8:35:40 7:45 pace Overall 3.31 miles 26:00 7:51 average pace heavy rainfall but felt pretty good overall for 1st run after marathon in evening, went to YMCA for weight training, upper and lower body--1 hour
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| another 1.5 lbs!! |
| | Slow miles | Fast miles | Total Distance | | 2.66 | 2.00 | 4.66 |
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Finally back to the track .75 mile warmup 8:41 pace .25 mile 1:33:15 6:10 pace .50 mile 3:10:80 6:21 pace .25 mile 1:37:55 6:27 pace .25 mile 1:25:75 5:47 pace .50 mile 3:21:06 6:43 pace .13 mile 36:95 4:41 pace .12 mile 37:13 5:20 pace .75 mile cool down 8:10 pace 200 meter recovery between each speed lap Felt ok 193lbs after Went to YMCA in evening and lifted upper and lower body |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.10 | 1.10 |
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Went to YMCA, lifted upper and lower body, 4 sets of 12 of everything, very fatigued last 2 reps of each Ran with dog in am |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.49 | 7.49 |
| 192.5 lbs prior to running this morning, 10 lbs lighter than last week Ran 7.49 miles in 59:52:54 which includes warm-up. Few miles sub 7:20, went out a little too fast, difficult at end but able to push through. Heel did not hurt!! Have to focus on driving right forefoot straight ahead and not toe out. Lighter weight easier to run for sure. Feeling strength gains from lifting already, little easier keeping upright and driving forward when running. Discipline Desire Determination |
| | Slow miles | Fast miles | Total Distance | | 7.49 | 0.00 | 7.49 |
| 7.49 miles slow and steady 1:08 9:05 pace right distal quad tight |
| | Slow miles | Fast miles | Total Distance | | 2.86 | 0.00 | 2.86 |
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2.86 miles--2 laps lap 1 1.43 miles 13:02:17 9:06 pace lap 2 1.43 miles 12:52:68 8:59 pace overall 2.86 miles 25:54 9:03 pace right medial knee pain (medial tibial plateau) likely due to open chain quad extension exercise recently started, only will do closed chain quad strengthening now Went to YMCA in evening, lifted upper and lower body, and did eliptical for 20 minutes |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 743.37 | 367.74 | 1111.11 |
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