| 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 | | 101.44 | 26.96 | 4.19 | 0.00 | 0.00 | 0.00 | 0.00 | 132.59 |
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| Flame Nimbus 13 Miles: 119.59 |
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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 |
| 35:58 (7:53/mi) Brad Lk x 2 I'm paranoid about re-injuring the hamstring so I plan to stick with 4.5 milers for the next couple of days. |
| 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 | 1.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 34:58 (7:40/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 | 1.92 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.92 |
| 50:55 (7:22/mi) Visited the Saxtons and Buckholt's for Independance Day. I decided to run from the Saxton's house to the start of the 4 on the Fourth race course, run it, and run back to the house. Wish I could've done the race earlier in the day! |
| Flame Nimbus 13 Miles: 6.92 |
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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 | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
| 46:29 (7:32/mi) Brad Lk x4 Felt great! No hammy problems! Body wanted to go faster, so I did. |
| Flame Nimbus 13 Miles: 6.17 |
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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 |
| ZERO Hiked up to Hurricane Hill, about 3 miles. Great, clear, sunny day! Had spaghetti dinner with the family at the picnic area on Hurricane Ridge. Gorgeous setting! | |
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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 |
| ZERO No running, but went hiking to Sol Duc Falls. Probably about 3-4 miles. | |
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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 |
| ZERO Camping. Had a great time at Ruby Beach. | |
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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 |
| ZERO Slept in. I was really tired today from camping over the weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
| 50:29 (8:13/mi) Brad Lk x4 This is my first blog entry since recovering from my hamstring injury. I've been 100% recovered for at least a week now and have been running, though not as consistent as I'd like. Work and family obligations, along with good 'ol summertime fun have been getting in the way. Today's run felt great! It's my first 6 miler that I hope will be part of a string of back-to-back 6 milers. Portland Marathon is in October, so I'm going to have to ramp up the long runs if I want to avoid unnecessary pain. Any sign of the hamstring injury recurring and I'll dial it down immediately! Now I'll retroactively fill in my missing runs... |
| Flame Nimbus 13 Miles: 6.14 |
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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 | 3.00 | 1.13 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
| 46:09 (7:32/mi) Brad Lk x 4 |
| Flame Nimbus 13 Miles: 6.13 |
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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 |
| 37:23 (8:11/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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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OK, so it really wasn't a run today... just a very rigorous hike/scramble to Observation Rock in Mt. Rainier National Park. For much of the mini-adventure, I had abundant amounts of sweat dripping down my face and off the brim of my hat. Details are on my trip report posted on the Washington Trails Association website: http://www.wta.org/go-hiking/trip-reports/trip_report.2012-07-23.1545825417
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.56 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 36:03 (7:54/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 | | 5.00 | 1.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
| 47:32 (7:43/mi) Brad Lk x 4 |
| Flame Nimbus 13 Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.73 |
| 55:36 (8:16/mi) Ran around Brad. Lk. and Pierce College. |
| Flame Nimbus 13 Miles: 6.73 |
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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 |
| 37:13 (8:09/mi) Brad Lake 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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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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36:40 (8:02/mi) Brad Lk x 2
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| 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 | | 7.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.19 |
| 58:55 (8:11/mi) Home to 21st ST hill to Pioneer Ave to Foothills Trail and back. |
| Flame Nimbus 13 Miles: 7.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.51 |
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50:04 (7:42/mi) Wife and kids are at a family campout for the next couple of days. I planned on running from the office today on the Foothills Trail, but forgot to bring my running clothes. I ended up running from home instead. Gotta bring my clothes to the office tomorrow!
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| Flame Nimbus 13 Miles: 6.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 4.00 | 1.06 | 0.00 | 0.00 | 0.00 | 0.00 | 10.06 |
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It's time to get some long runs in! I wanted to do 12 today, but that would make me late for my massage appointment. Ran on the Orting Foothills Trail. There is a new feature on the trail: markers painted on the trail every 1/10 of a mile that inform people to call 911 in case of an emergency and report a number to identify your location on the trail. Started out running at 8 min pace, then ran in the 7:30's and gradually sped up to a 6:30 pace in the last mile or so. Felt great the whole way!
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| Flame Nimbus 13 Miles: 10.06 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Slightly sore from either yesterday's run. Slept-in, so I couldn't run today. | |
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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 | 2.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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Brad Lk x 2 No time for a 6 miler, so I settled for a 4.5. Hopefully, I can go long tomorrow.
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| 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 |
| ZERO Too busy getting the car packed for camping, driving to Penrose Pt. State Park, setting up camp, cooking meals, etc. Probably hiked about 2-3 miles. | |
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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 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Penrose Point downloadable pdf map #1 Campsite #7 to I, I to F, F to E, E to D, D to G, G to C, C to B, B to A, A to H, H to F. Repeated loop FEDGCBAHF two more times, then F to Campsite #7. 47:58... at least 6 miles with some good hills, roots and rocks. (no GPS on this run) |
| Flame Nimbus 13 Miles: 6.00 |
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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 | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| 36:41 (7:59/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.01 |
| 2:02:14 (8:09/mi) To the McMillan Trailhead on the Foothills Trail and back (plus another loop in the neighborhood to make it 15 miles). I can't remember the last time I did 15 miles! The run went well. The last mile felt a little stiff in the right IT band. Gotta stretch! |
| Flame Nimbus 13 Miles: 15.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 101.44 | 26.96 | 4.19 | 0.00 | 0.00 | 0.00 | 0.00 | 132.59 |
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| Flame Nimbus 13 Miles: 119.59 |
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