Slowly moving to a sub-3

Week starting Jul 22, 2012

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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 Month: 0.00 Year: 0.00
Ghost 6 Lifetime Miles: 4.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.7012.591.060.000.000.000.0034.35
Flame Nimbus 13 Miles: 34.35
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.190.000.000.000.000.000.007.19

58:55 (8:11/mi)

Home to 21st ST hill to Pioneer Ave to Foothills Trail and back. 

Flame Nimbus 13 Miles: 7.19
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.510.000.000.000.000.000.006.51

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!

Flame Nimbus 13 Miles: 6.51
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.004.001.060.000.000.000.0010.06

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! 

Flame Nimbus 13 Miles: 10.06
Weight: 185.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

ZERO

Slightly sore from either yesterday's run. Slept-in, so I couldn't run today. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.002.590.000.000.000.000.004.59

Brad Lk x 2

No time for a 6 miler, so I settled for a 4.5. Hopefully, I can go long tomorrow. 

Flame Nimbus 13 Miles: 4.59
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

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. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.006.000.000.000.000.000.006.00

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
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.7012.591.060.000.000.000.0034.35
Flame Nimbus 13 Miles: 34.35
Weight: 185.00
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