| Location: Puyallup,WA,USA Member Since: Apr 15, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: I've been running since I was a 7th grader in 1988. At Washington High School (Parkland, WA), I ran on the cross country team and did the 800m, 1600m, and 3200m in track and field.
In college, a hamstring injury and IT band pain ended my college competitive racing almost before it began. With the help of my cousin, Preston, who was in Physical Therapy School, my injuries healed and I began running again.
In the 2000's my goals shifted to attaining a BQ. After making nearly every mistake possible in the marathon, I finally BQ'd and then ran Boston in 2010.
Personal Records:
1600m: 4:31 (1992)
Marathon: 3:09:41 (2012) Short-Term Running Goals: Get my body weight below 180 lbs
Race a sub-40 10k
Consistently run 40+ miles/week Long-Term Running Goals: Sub 3 hour marathon PR
Race a sub 5 minute mile... one more time! (Last time I did it was when I was a teenager.) Personal: Check out my facebook Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 | | Ghost 6 Lifetime Miles: | 4.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 71.06 | 10.59 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 84.65 |
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| ASICS Nimbus 13 Miles: 21.21 | Flame Nimbus 13 Miles: 47.96 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.24 |
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51:00 (8:11/mi) Ran on the Foothills trail. From my office to the old train tressle, across the Carbon River, and back. No pain in the hamstring! It felt a little "weak" towards the end of the run.
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| ASICS Nimbus 13 Miles: 6.24 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.65 |
| 1:01:17 (9:13/mi) Today, I did a nice moderate-to-steep hilly run in Puyallup. I wanted to go further, but the hamstring was acting up again. It's just a persistent soreness. Unfortunately, the soreness increased in the last 1.5 miles of the run. Need to roll that baby on the foam roller more! |
| ASICS Nimbus 13 Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.79 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.79 |
| 33:29 (8:50/mi) Brad Lk x 1 Hamstring is sore. I went running today with an open mind allowing for anything from a 4.5 mile run to a 2 mile walk. Fortunately, the hamstring let me run. About 1 mile from my house, the soreness increased, so I walked for about 0.2 mile to rest the leg. Then I jogged in the rest of the way home. I stretched and rolled the legs frequently today. Then I realized I haven't done the #1 thing that I advise all injured runners to do... get new running shoes! I guess I didn't feel it was necessary since the original injury was from playing baseball, not running. I went online and bought another pair of Nimbus's. Hope it aids in recovery! |
| ASICS Nimbus 13 Miles: 3.79 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 42:06 (9:18/mi) Brad Lk x 2 Hamstring is better, but still sore. I ran slow because that's what my legs wanted. Stretched and rolled before and after the run. Soreness in the hamstring was noticeable at work today, so I stretched a few times at work too. |
| ASICS Nimbus 13 Miles: 4.53 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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41.39 (9:06/mi) Brad Lk x2 Ran in an old pair of shoes today (ASICS Kayano 13). I think it made a difference! Hamstring is better. Soreness started to increase at about 1 mile, but then got better. There was even a segment of my run where I was lost in my thoughts and forgot about the injury. I can't wait for those new shoes to come in the mail! It was a slightly cold, rainy run today. I had to skirt around puddles that are usually present throughout the year, but I forgot about them since we've had such nice weather recently. My niece, Shiloh, is gradually improving. She was moved to the Seattle Children's Hospital for rehabilitaion. I think her recovery has been remarkable, considering how she was just 1 1/2 weeks ago! Thank you, Lord, for your healing and comfort to Shiloh and her family and friends!
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.55 |
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39:13 (8:38/mi) Brad Lk x2 Great morning for a run! Hamstring is gradually improving. I ran in my old Kayano shoes again. Soreness increased to a point after 2 miles and then stabilized. I'd say the pain level was between 2-4 out of 10. It was tempting to do my standard 6 mile run, but I think I'll stick to 4.5 miles every day until after the Sound to Narrows race this Saturday. It's going to bother me a lot running that 12 km race longer than 60 minutes when I know I could do it in 50!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
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41:06 (9:00/mi) Brad Lk x2 Got a massage yesterday. I get them monthly for my aching dentist back, but had her add some focus to my hamstring. She worked mostly on where my hamstring and calf muscles insert into my knee. The hamstring is steadily improving! Ran in old shoes again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO I went to a continuing dental education class today. Tomorrow is the S2N. Decided to take the day off. My new shoes came in the mail! They feel great... waaaaay more cushioning than my old shoes. They are the exact same shoe except they don't have 600+ miles on them.
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| | Race: |
Sound to Narrows 2012 (7.46 Miles) 01:02:01, Place overall: 507, Place in age division: 61 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.46 |
| 40th Anniversary Sound to Narrows 2012 12 km 1:02:01 (8:14/mi) Splits: 7:09, 7:02, 7:21, 7:06, 10:30, 10:22, 8:34, 3:59 (7:32/mi for last 0.46 mi) They are slightly off since I left my Garmin on 1 mile auto-lap instead of manually hitting the lap button at the mile markers. My goals for this race were two-fold: 1. Complete race without re-injuring the hamstring 2. If hamstring holds up, complete race in less than an hour I failed (sort-of) in achieving both goals. At first, my hamstring was symptom-free in the race. Then an "awareness" developed in the hamstring that kept me cautious. Sometime after the 4 mile mark, I felt a POP in the hamstring. It hurt. It made me stop... but it also kind of felt good... like a knot was unraveled... I stretched and walked as best I could for a couple of miles. Hundreds of runners passed me by. Then I decided to try running again (around Camp 6). My right leg was very stiff and my gait was a little off since I was obviously favoring it, but I steadily sped back up and started passing runners again. There wasn't a lot of pain, more of a strain/stiffness or lack of mobility. After the race, I was able to pick up my checked-in bag, hit the venders and get some freebies, and walk back to the car with just a small limp. As I write this report, I'm iceing the hamstring and plan to continue doing so while stretching and rolling periodically. I'm cautiously optimistic that the POP was good for the leg. We'll see how things go tomorrow... New shoes were great except for a hot spot that caused a blister on the top of my right foot. I NEVER get blisters from running! I'll try adjusting the laces to see if the hot spot goes away. |
| Flame Nimbus 13 Miles: 7.46 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO Right hamstring is a little sore, but nothing like the DOMS that usually happen after an all-out race. I jogged to my car in the church parking lot and could feel that running today would be counter-productive. I'll go for a walk instead.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
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25:01 (11:08/mi) Slow run into Wildwood Park and back. A beautiful morning for a run! Why do I have to go to work today? Soreness built-up in the hamstring until I felt it would be wiser to walk for a bit. Then I ran the rest of the way back home. Towards the end of the run I was doing around 9 min/mi pace. I figure I'll be about 90% recovered by the end of the week. The trick will be to allow the 10% to heal completely before doing any long runs or speed. I think I'll be doing 45-50 mile weeks starting in July... just in time to start training for the Portland Marathon.
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| Flame Nimbus 13 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 26:37 (8:54/mi) To Brad Lk and back |
| Flame Nimbus 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 21:46 (14:33/mi) Ran/walked in Wildwood Park. Just trying to keep the routine and stretch the hamstring. |
| Flame Nimbus 13 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.78 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.78 |
| 37:45 (21:12/mi) Went on a walk/hike in Wildwood Park. If I can't run, I can at least walk. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.01 |
| 18:29 (9:11/mi) 1 mi towards Brad Lk and back I was feeling great, thinking I could do 3-4.5 miles today. At the 1 mile mark, I felt the slightest awareness of my hamstring injury. That prompted me to do an about-face! |
| Flame Nimbus 13 Miles: 2.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 16:56 (8:28/mi) |
| Flame Nimbus 13 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 35:04 Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 36:27 (7:59/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 37:33 (8:14/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 36:15 (7:56/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.03 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.03 |
| 28:47 (7:09/mi) Ran to Chris Bennis's house to pick up tickets to the Rainiers game tonight. I like it when I can multitask while running. |
| Flame Nimbus 13 Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.43 |
| 1:00:16 (8:07/mi) Ran around South Hill with Chris. It's always amazing how much easier it is to run with someone else! |
| Flame Nimbus 13 Miles: 7.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 71.06 | 10.59 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 84.65 |
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| ASICS Nimbus 13 Miles: 21.21 | Flame Nimbus 13 Miles: 47.96 |
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