All about that pace.

FSRC Resolution Run 20k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRAtTLeTrAp's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Lakewood,WA,

Member Since:

Dec 19, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  • 5k
    Resolution Run 5k:
    1/1/09 20:46 (6:42)
    1/1/10 19:33 (6:18)
    1/1/11 19:23 (6:15)
    1/1/12 19:33 (6:18)
    FSRC Turkey Trot:
    11/20/11 18:50 (6:04)
  • 10k
    Resolution Run 10k:
    1/24/09 42:40 (6:53)
    1/23/10 40:48 (6:35)
    1/22/11 39:40 (6:24)
  • 15k
    Resolution Run 15k:
    2/21/09 1:05:59 (7:06)
    2/20/10 1:04:15 (6:55)
    2/26/11 1:03:46 (6:51)
    2/25/12 1:02:26 (6:42)
  • 20k
    Resolution Run 20k:
    3/21/09 1:27:16 (7:01)
    3/20/10 1:26:46 (6:59)
    3/26/11 1:24:37 (6:49)
    3/24/12 1:25:27 (6:52)
  • 1/2 Marathon
    Grand Columbian 1/2 Iron Relay
    2007 1:58:29 (8:59)
    2010 1:39:07 (7:34)
  • Marathon
    2005 Portland: 3:52:21 (8:52)
    2007 Tacoma: 3:47:17 (8:40)
    2010 Eugene: 3:16:21 (7:30)
    2011 Boston: 3:25:28 (7:51)
    2011 Tunnel: 3:06:30 (7:07)
    2012 Boston: 3:53:56 (8:56)
    2012 Big Sur: 3:23:06 (7:45)
    2013 Tacoma: 3:41:25 (8:27)
    2013 Tunnel Lite: 3:07:33 (7:09)
    2014 Boston: 3:40:35 (8:20)
  • Ultra Marathon
    2013 Defiance 50k: 4:49:12 (9:18)
    2013 Steilacoom 50k: 4:44:06 (9:09)
    2014 R2R 51.9mi: 9:51:40 (11:24)

Short-Term Running Goals:

??

Upcoming races: Just pacing and volunteering this year. PRs coming in 2016?

St Paddy's Day 1/2 1:50 Pacer 3/12/16

Whidbey Island 1/2 1:45 Pacer 4/?/16

Tacoma City Marathon 3:55 Pacer 5/1/16

 

Personal:

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Heb 12:11

 

Favorite Quotes:

"Go out and preach the Gospel, and if you have to, use words."  - St. Francis of Assisi

"Life is short; running makes it seem longer." - Baron Hansen

"If you have to ask, you wouldn't understand." HD?

"Rule #1. Cardio - Zombies lead a very active lifestyle, so should you." - Columbus (Zombieland)

"A one that is not cold is scarcely a one at all." - Strongbad

"Running without hills is like motorcycling without corners" -me

 

Favorite Blog Posts:

Puke and pass

My epic Beatles for Burt blogpost

Vodka at an aid station?

 

Hot tips for winter running:

Screwshoes
Poor man's cleats. this works a LOT better than you would think! Very quick and easy.

LittleHotties
Are you cheap like me? Put those little hotties in a ziplock bag and use them again tomorrow!

Kickstart your dead Garmin
Hold down the reset/lap button and the mode button together to get your 205/305/310xt to restart if it won't turn on or if it freezes up.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Adrenaline GT13-3 Lifetime Miles: 964.63
Shopping Cart Lifetime Miles: 9.60
Total Distance
200.57
Asics 2150blk2 Miles: 189.54Audio Bible Miles: 152.65Asics Blk3 Miles: 21.03
Total Distance
10.06

5:00am Psalms 6 - 47

 

Distance    Split pace
1.00    7:24
2.00    7:37
3.00    7:28
4.00    7:20
5.00    7:23
6.00    7:36
7.00    7:36
8.00    7:27
9.00    7:33
10.00    7:19
10.06    7:35
 

Asics 2150blk2 Miles: 10.06Audio Bible Miles: 10.06
Comments(4)
Total Distance
10.00

9:00am Psalms 47 - 87

I stayed home sick yesterday and was in bed pretty much all day except when I got called to help reset a network switch from home. I was feeling pretty good after sleeping in again this morning so I figured I'd do my run and go in for a half day. I took the same route as Monday, but it felt like it was uphill the whole way this time. I ran about the same pace with a lot more effort. I hope I feel a  little stronger tomorrow. I really need to get a long run in...

Distance    Split pace
1.00    7:14
2.00    7:20
3.00    7:18
4.00    7:13
5.00    7:19
6.00    7:31
7.00    7:34
8.00    7:27
9.00    7:25
10.00    7:12


Asics 2150blk2 Miles: 10.00Audio Bible Miles: 10.00
Add Comment
Total Distance
18.18

8:00am Psalm 88 - Proverbs 8

First long run in what seems like forever! My foot was aching for the first mile until that stupid nerve managed to tuck itself in somewhere out of the way. After that it was smooth sailing until about 13 miles, then it started to bug me quite a bit, but it would come and go so I just sucked it up and finished the run. It feels fine now that I've given it a little rest. Hopefully tomorrow's visit to the doc for another shot will take the pain down another notch for the long run next week. He says each one should reduce the pain a little more than the last...

Other than that I felt great during the run. I resisted looking at my watch other than to note when I was about 9 miles away from home so I'd know when to turn around. I just ran at an effort I felt I could keep up for 18 miles and had no idea how fast I was actually running until I got home.

Distance    Split pace
1.00    7:24
2.00    7:26
3.00    7:31
4.00    7:34
5.00    7:32
6.00    7:40
7.00    7:39
8.00    7:32
9.00    7:46
10.00    7:38
11.00    7:24
12.00    7:25
13.00    7:39
14.00    7:28
15.00    7:14
16.00    7:32
17.00    7:42
18.00    7:35
18.18    6:55
 

Asics 2150blk2 Miles: 18.18Audio Bible Miles: 18.18
Comments(2)
Total Distance
10.01

5:00am Proverbs 9-28

UGH... so sick. If running was always this hard I would quit.

Distance    Split pace
1.00    7:27
2.00    7:39
3.00    7:40
4.00    7:42
5.00    7:34
6.00    7:56
7.00    7:49
8.00    7:41
9.00    7:39
10.00    7:21
10.01    7:07

Asics 2150blk2 Miles: 10.01Audio Bible Miles: 10.01
Comments(1)
Total Distance
10.02

5:00am Proverbs 29 - Isaiah 6

Still sick and slow, but I got 'er done!
If anybody would like to join us in a show of support for my brother-in-law Stephen in Afghanistan, you can join Team Carnahan on FB. We're logging our miles to let him know we love and appreciate him and what he's doing over there. http://m.facebook.com/home.php?sk=group_133878293349227&refid=48

Distance    Split pace
1.00    7:34
2.00    7:50
3.00    7:47
4.00    7:41
5.00    7:35
6.00    7:55
7.00    7:51
8.00    7:41
9.00    7:43
10.00    7:23
10.02    6:55

Asics 2150blk2 Miles: 10.02Audio Bible Miles: 10.02
Add Comment
Total Distance
6.06

5:00am Isaiah 7-27

It was raining hard and I still feel like crud so I decided to cut it short and try to reming my feet what it's like to run in the low 7's. cough-cough-hack-cough

Distance    Split pace
1.00    7:26
2.00    7:24
3.00    7:19
4.00    7:09
5.00    7:04
6.00    6:51
6.06    6:13

Asics 2150blk2 Miles: 6.06Audio Bible Miles: 6.06
Comments(5)
Total Distance
3.00

6:30pm

Thursday night beer run with Tacoma Runners. We met in Parkland at the Shamrock this week and ran 3 miles around PLU campus. There was 40mph winds and sideways rain all day, but it let up around 6pm so we had a nice run after all. I forgot my Garmin so I'm not sure how fast I ran. I stayed with the front runners since they seemed to know the route, and it felt pretty easy after taking ths morning off and sleeping in. I'm still waiting to hear back from Carl about the long run tomorrow. It sure would be nice to have some company.

Asics 2150blk2 Miles: 3.00
Add Comment
Total Distance
21.16

6:45am

21 miles on the Foothills trail with Carl. Last 5 miles fueled by Espresso Love GU. Thanks Carl!

Distance    Split pace
1.00    8:29
2.00    8:02
3.00    8:01
4.00    7:41
5.00    7:49
6.00    7:56
7.00    7:49
8.00    7:48
9.00    7:36
10.00    7:38
11.00    7:32
12.00    7:33
13.00    7:20
14.00    7:25
15.00    7:46
16.00    7:20
17.00    7:18
18.00    7:20
19.00    7:28
20.00    7:32
21.00    7:28
21.16    6:48



Asics 2150blk2 Miles: 21.16
Comments(7)
Total Distance
10.04

5:00am Isaiah 28-41

Distance    Split pace
1.00    7:37
2.00    7:45
3.00    7:42
4.00    7:16
5.00    7:11
6.00    7:34
7.00    7:30
8.00    7:15
9.00    7:14
10.00    7:02
10.04    7:03
 

Asics 2150blk2 Miles: 10.04Audio Bible Miles: 10.04
Add Comment
Total Distance
10.04

5:00am Isaiah 42-61

Distance    Split pace
1.00    7:24
2.00    7:25
3.00    7:31
4.00    7:16
5.00    7:13
6.00    7:25
7.00    7:33
8.00    7:20
9.00    7:13
10.00    7:06
10.04    7:04
 

Asics 2150blk2 Miles: 10.04Audio Bible Miles: 10.04
Comments(7)
Total Distance
17.03

7:15am Isaiah 62 - Jeremiah 25

This run should have been at least 19 miles. I just didn't put enough miles in the bank this week and ran myself empty. I was ready to quit after my second loop around Gravelly Lake at only 12 miles. I skipped the 3rd lap around the lake and gutted out the hilly 5 mile journey home. I need to get my act together next week and run more than 2 days if I want to do this thing!

Distance    Split pace
1.00    7:25
2.00    7:38
3.00    7:35
4.00    7:33
5.00    7:28
6.00    7:33
7.00    7:39
8.00    7:32
9.00    7:36
10.00    7:40
11.00    7:36
12.00    7:26
13.00    7:51
14.00    7:41
15.00    7:17
16.00    7:29
17.00    7:09
17.03    6:59

Asics 2150blk2 Miles: 17.03Audio Bible Miles: 17.03
Add Comment
Total Distance
10.03

4:30am Jeremiah 26-40

Distance    Split pace
1.00    7:21
2.00    7:29
3.00    7:25
4.00    7:24
5.00    7:27
6.00    7:42
7.00    7:27
8.00    7:17
9.00    7:03
10.00    6:50
10.03    6:39
 

Asics 2150blk2 Miles: 10.03Audio Bible Miles: 10.03
Comments(4)
Total Distance
10.04

4:30am Jeremiah 41 - Lamentations 2

Distance    Split pace
1.00    7:20
2.00    7:24
3.00    7:27
4.00    7:15
5.00    7:14
6.00    7:30
7.00    7:19
8.00    7:08
9.00    7:13
10.00    6:55
10.04    7:05
 

Asics 2150blk2 Miles: 10.04Audio Bible Miles: 10.04
Comments(12)
Total Distance
10.07

6:00pm Lamentations 3 - Ezekiel 15

If I can just kick this darn cough, I think I'll be ready for that 20k!

Distance    Split pace
1.00    7:00
2.00    7:14
3.00    7:06
4.00    7:02
5.00    7:08
6.00    7:09
7.00    6:59
8.00    6:47
9.00    6:43
10.00    6:42
10.07    6:32

Asics 2150blk2 Miles: 10.07Audio Bible Miles: 10.07
Comments(5)
Race: FSRC Resolution Run 20k (12.4 Miles) 01:24:37, Place overall: 13, Place in age division: 2
Total Distance
13.76

9:00am

I almost missed the race today because of work. I was on my way there about 8:40am and got a call because part of the network was down. I had to go in and reset a network switch that was plugged into a failed UPS. I managed to make the side-trip and still get to the race with about 2 minutes to spare!

My knee didn't bother me at all and I felt strong all the way through the race today. All I really wanted to accomplish was to beat last year's time by a few seconds without being in any pain... mission accomplished! For some reason though, I had more trouble keeping on pace on the flats than I did going up or downhill. I wasn't tired, but my mind would wander on the straight flat sections and I'd suddenly realize that I had slowed down to 7:30's and had to speed way up to get back on track. Overall, I didn't push myself very hard today and still did a lot better than last year when I gave it 110%! I think the course was a little short according to the Garmin, but even according to that my avg pace was still more than 5 seconds faster than last year. This was just what I needed to get my spirits back up for the big one. I think I'll be shooting for at least a PR next month in Boston if not 3:10.

I took second in my division for the series. Not a bad comeback from 4th place in the 5k. Kym and Danny took first in their divisions today and Karina got second. They all placed in their division for the series too. I can't remember who got what for the series, but we brought home a huge stack of ribbons. This was also the longest run ever for Kym and Karina, I am so proud of them!

Distance    Split pace
1.00    6:48
2.00    7:00
3.00    7:03
4.00    6:46
5.00    7:01
6.00    7:02
7.00    7:03
8.00    7:07
9.00    7:09
10.00    6:41
11.00    6:41
12.00    6:49
12.26    5:48

Short cool down after the race with Scott and Carl

Distance    Split pace
1.00    10:20
1.50    9:33


Asics 2150blk2 Miles: 13.76
Comments(7)
Total Distance
10.00

2:00pm

10 indoor YMCA "miles" after pizza and a pint at The Rock. Now my legs feel like I ran a race yesterday!

Distance    Split pace
1.00    7:13
2.00    6:57
3.00    6:59
4.00    6:59
5.00    6:57
6.00    6:53
7.00    6:53
8.00    6:54
9.00    6:50
10.00    6:31
 

Asics 2150blk2 Miles: 10.00Asics Blk3 Miles: 10.00
Comments(7)
Total Distance
10.04

9:00am Ezekiel 16-29

10 easy in the wind. Tomorrow I rest :)

Distance    Split pace
1.00    7:37
2.00    7:46
3.00    7:46
4.00    7:31
5.00    7:28
6.00    7:42
7.00    7:35
8.00    7:19
9.00    7:13
10.00    7:03
10.04    6:34
 

Asics 2150blk2 Miles: 10.04Audio Bible Miles: 10.04
Comments(3)
Total Distance
11.03

5:00am Ezekiel 30-46

Sideways rain...

Distance    Split pace
1.00    7:37
2.00    7:44
3.00    7:46
4.00    7:29
5.00    7:28
6.00    7:39
7.00    7:40
8.00    7:20
9.00    7:18
10.00    7:28
11.00    7:12
11.03    7:08

Audio Bible Miles: 11.03Asics Blk3 Miles: 11.03
Comments(5)
Total Distance
200.57
Asics 2150blk2 Miles: 189.54Audio Bible Miles: 152.65Asics Blk3 Miles: 21.03
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: