| 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 | | 129.05 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 132.05 |
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| Flame Nimbus 13 Miles: 130.05 |
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| ZERO running miles 6.68 miles on the bike. 46:21 I just bought a mountain bike! I decided to take it for a spin this morning instead of running. | |
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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 |
| On the NW corner of Mt. Rainier National Park is the little-known Carbon River entrance. There is not much to do at the actual entrance, but a five mile unpaved road leads from the entrance to the Ipsut Creek Campground. This used to be a popular place to go car-camping and it was a good base camp for day hikes and access to the Wonderland Trail. Unfortunately, the Carbon River has the tendency to wash-out parts of the road every few years. The repairs cost the National Park Service millions of dollars. Recently, after closing the Carbon River Road for several years, the Park Service decided to reopen the road as a hiking/biking-only trail (no cars). The campground was re-defined as a "backcountry" campground. The road isn't very exciting to hike on; and five miles is a long way to go just to get to the trailhead of the "real" hiking trail. Now that I have a mountain bike, I seized the opportunity to do a hike that I've always wanted to do. My wonderful parents said "yes" to babysitting the kids for the day, and Jodi and I drove to the Carbon River Entrance with our mountain bikes. The biking portion was pretty easy, since the road/trail runs alongside the river. From Ipsut Creek Campground, we hiked four miles to the terminus of the Carbon Glacier and back. Due to the remoteness of these trails, the only hikers we bumped into on the trail were people doing the 93 mile Wonderland Trail, and a park ranger hiking to Mystic Lake. I got to see an avalanche of car-sized boulders fall off the glacier... good thing no one is allowed in that area. Jodi let me hike/run an extra mile up the trail to explore and then we hike back to Ipsut Creek. After 8 miles of hiking, we were a little tired and not sure how the last 5 miles of bike riding were going to feel. Turns out that the road is slightly downhill all the way to the park entrance. Wheeeee! We coasted all the way back to our van. Then we ate at a Mexican restaurant and finally came home to our kids. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.03 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
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55:56 (7:57/mi) I wanted to go long today, but didn't budget my time properly. We went to Edmonds for the Noel-Wolfe-Youngquist Family Reunion Picnic.
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| Flame Nimbus 13 Miles: 7.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.17 |
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2:00:10 (8:29/mi) Ran to church to see how far it was if I wanted to bike there later on today (3 miles). Then ran to Clarks Creek Park and broke up all the spider webs on the trails for everyone that will be using those trails later on in the day (You're welcome!). Back to church, then did a mile on the Jr High cinder track and up 21st ST hill. I'm glad I ran early today since it was getting hot by the end of my run. 95 degrees was the high for the day; that's hot for us Pacific Northwesterners!
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| Flame Nimbus 13 Miles: 14.17 |
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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 |
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ZERO Decided to try bike commuting. Very fun! 9.5 miles and 46 minutes to the office. I tried to take it easy so I wouldn't sweat too much. On the way back, I pushed it harder. It took 48 minutes, but that's because I had to go UP 21st ST hill instead of down.
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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 |
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36:48 (8:02/mi) Brad Lk x2 Legs kindof feel dead today. It's probably from all the biking that I'm not used to, but I'm a little concerned that it could be a cold. Jodi is just getting over a cold right now. I was really tired at work today too.
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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 Another bike commute of 19 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.33 |
| 1:00:39 (8:16/mi) Ran to Sports Authority to check out their business hours. I hit Wildwood Park, Bradley Lake Park and Pierce College on the way. |
| Flame Nimbus 13 Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.08 |
| 44:48 (8:49/mi) Ran to Wildwood Park and did a loop, then Brad Lk x 2 |
| Flame Nimbus 13 Miles: 5.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.27 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.27 |
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2:05:16 (8:47/mi) Ran to Clark's Creek Park and did some hilly trails, then went to DeCoursey Park, back up South Hill to Bradley Lake Park and then went back home. Didn't have to carry any water since the parks all have fountains. After the morning run, the whole family, along with my inlaws, went hiking to the Tolmie Peak Lookout in Mount Rainier National Park. Total hiking distance was about 5.6 miles. Much of the hike (esp. the uphill sections) was with my 4 year-old on my shoulders. We ate lunch and took a dip at Eunice Lake. SO refreshing! On the way back, we ate Mexican food and had a margarita.
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| Flame Nimbus 13 Miles: 14.27 |
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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 I was a little sore and tired from yesterday's run/hike adventure. Any running would be counter-productive. Took my bike in to get serviced today. I found out the right pedal had some broken and missing bar bearings. It's covered under the manufacturer warrenty and the 3 year extended coverage plan that I bought with the bike. | |
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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 I slept in... and I am still a little sore. No way am I running 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 | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
| 36:53 (8:04/mi) Brad Lk x 2 Nice run followed by a 9.5 mile bike commute to the office. Then another 9.5 miles in the evening back home. I still can't pedal all the way up 21st ST hill. Next time, I think I'll try switchbacking up instead of attacking the hill head-on. |
| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
| 36:44 (8:01/mi) Brad Lk x 2 I felt a little tired from yesterday's run followed with bike commuting, so I opted to drive to work today. When the body adapts, I might be abel to bike commute more often. |
| Flame Nimbus 13 Miles: 4.58 |
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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 |
| 36:57 (8:03/mi) Brad Lk x 2 Nice AM run. Tomorrow, I'm going long. |
| 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 | | 18.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.10 |
| 2:46:33 (9:12/mi) I ran down to the Foothills Trail to get in a few miles for my long run today. At the Puyallup trailead I met a couple of runners in their 50's, Michael and ???(can't remember his name). They took me on a route through Sumner that I haven't been on and told some great stories! Michael and I both thought we looked familiar. He usually volunteers at the registration table for the Resolution Run Series so that's probably the connection. After they finished their run, I continued for another 10 or so miles to complete my long run. The earlier miles with company were pretty slow, but the second half was in the 7:30-8:30 pace range. My right hip along the IT band got a little sore in the final miles. Time to break out the roller again! |
| Flame Nimbus 13 Miles: 18.10 |
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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 Travel day to Cannon Beach for a family campout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.84 |
| 1:11:14 (10:25/mi) Trail run from campground in Cannon Beach to Indian Beach at Ecola State Park and back. Awesome trail, great run! On the way back, I met up with a hiker that broke her ankle on the trail. Her husband went to get a park ranger. She was sitting on the trail holding her foot in place. I stayed with her until her husband returned. I was really impressed with how calm, clear and collected she was. When I got to the trailhead, the EMT's were arriving, so I gave them a report of what was going on and what the trail was like. Unfortunately, they didn't have their specialized trail stretcher in the ambulance, so they were going to have to get her out with good old-fashioned Man-Power! |
| Flame Nimbus 13 Miles: 6.84 |
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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 Last day of camping. Did a 3'ish mile hike in Ecola State Park... Halfway with the family, the other half to get the car and pick them up. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.80 |
| 2:40:32 (8:32/mi) Nice run through Wildwood Park, Clarks Creek Park, up North Hill to Edgewood, back down to Sumner, Along the Puyallup River trail, Across the Shaw Road Bridge, and up the steep 21st ST hill back home. I felt great! Based on that run, I'm thinking that my Portland Marathon time will be 3:30'ish. |
| Flame Nimbus 13 Miles: 18.80 |
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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 It's our anniversary and we went to Leavenworth for a 3 day/2 night trip. Yesterday's run really drained me. The wine and cheese tasting was a great cure for it! | |
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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 Went on a hike to Colchuck Lake with Jodi. Last time I was at Colchuck was on the Enchantments Death March with Mike and Co. Running the 'Chants is a great experience, but hiking allows you to really soak up the beauty of God's creation. I think I'll apply for a backpacking permit to the Enchantments for 2013. We took a dip in the lake. Colchuck means "Cold Water" in the local Native American tongue. It was cold, but not like the upper Enchantment lakes that have mini-iceburgs floating in them. Afterwards, we browsed through Leavenworth, ate Schnitzel and tried a couple of excellent beers. I really like the German Dark Hefe! | |
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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 Last day at Leavenworth. We did an easy 7 mile bike ride and played a round of mini-golf. | |
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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 |
| 37:16 (8:09/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 | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Bike commute to the office and back. About 19 mi round-trip. On the way back, 2 guys on road bikes passed me, one of the guys was particularily large. They didn't seem to be working very hard. I decided to see how much harder I have to pedal on my mountain bike to keep up with them. At my highest gear, constant pedaling with a quick cadence, I could just keep up with them. While they would frequently coast, my legs were constantly in motion and I was getting a light cardio workout. I think I see me owning a road bike in the future. The last part of my commute back home is up the 21st ST hill. It took me about 2-3 years to get into enough shape to be able to run up the hill without walking. So far, my last 3 attempts to bike up the hill failed. I tried climbing up sitting in the saddle at the lowest gears, climbing up while standing on the pedals, and using a slightly higher gear; none of those strategies worked. This time I tried weaving the hill like trail switchbacks and I'm happy to report that it worked! I almost bit it bad on one of the switchbacks when my front wheel popped up due to the steepness. I almost fell off the back of my bike! I used gears 1 and 3 from my 21-speed mountain bike. | |
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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 |
| 35:54 (7:50/mi) 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 | | 6.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 |
| 53:08 (8:22/mi) To Brad Lk, Pierce College, Brad Lk, back home. Good run! |
| Flame Nimbus 13 Miles: 6.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 129.05 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 132.05 |
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| Flame Nimbus 13 Miles: 130.05 |
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