All about that pace.

FSRC 4 on the 4th

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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
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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
153.19
Asics 2140red Miles: 66.85Asics 2140tr Miles: 63.94
Total Distance
10.36

8:30am

A great run in some misty rain after sleeping in. Looking forward to the race on Sunday.

Distance    Split pace
1.00    7:14
2.00    7:02
3.00    7:12
4.00    7:05
5.00    7:01
6.00    7:02
7.00    7:05
8.00    7:04
9.00    7:00
10.00    7:01
10.36    6:18

Asics 2140red Miles: 10.36
Comments(3)
Race: FSRC 4 on the 4th (4 Miles) 00:24:18, Place overall: 19, Place in age division: 3
Total Distance
4.00

9:00am

This was my first 4 miler so I get an instant PR, but I also beat my 5k PR pace by 7 seconds per mile! The course was mostly flat out and back along the water with about a 1/3 mile down hill at the start which makes for a pretty tough finish. It took me a few minutes to catch my breath before I could go back and run Kym in. The overall winner finished in 19:18. I think he passed me on his way back before I was half way through my second mile!

Distance    Split pace
1.00    5:59
2.00    6:12
3.00    6:12
4.00    5:54
 

Comments(6)
Total Distance
10.38

4:30am


Distance    Split pace
1.00    7:07
2.00    6:58
3.00    6:58
4.00    6:59
5.00    6:51
6.00    7:09
7.00    7:03
8.00    7:10
9.00    7:14
10.00    7:02
10.38    6:53
 

Asics 2140red Miles: 10.38
Add Comment
Total Distance
18.79

6:30am 62° 1 of 3

Distance    Split pace
1.00    7:20
2.00    7:24
3.00    7:19
4.00    7:20
5.00    7:08
6.00    7:09
6.26    7:09

 

1:00pm 89° 2 of 3

Distance    Split pace
1.00    6:58
2.00    7:11
3.00    7:02
4.00    7:10
5.00    6:55
6.00    7:05
6.24    7:09


9:45pm 74° 3 of 3

Distance    Split pace
1.00    7:09
2.00    7:23
3.00    7:18
4.00    7:10
5.00    7:01
6.00    7:02
6.29    6:23

Asics 2140red Miles: 18.79
Comments(7)
Total Distance
16.75

6:00am 1 of 3 - My usual 10 miler.

Distance    Split pace
1.00    7:22
2.00    7:15
3.00    7:13
4.00    7:09
5.00    7:06
6.00    7:11
7.00    7:10
8.00    7:02
9.00    7:04
10.00    7:06
10.55    7:04

9:00am 2 of 3 - A lap around Greenlake in Seattle before the meeting with my Ragnar teammates.

Distance    Split pace
1.00    7:12
2.00    7:03
3.00    6:42
3.20    6:15

10:30am 3 of 3 - Another easy lap around Greenlake with the team.

Distance    Split pace
1.00    8:53
2.00    7:54
3.00    7:40


 

Asics 2140red Miles: 16.75
Comments(12)
Total Distance
10.57

4:30am

The miles seemed to go by fast this morning. I could have easily done another 5 or 10. My next run will be in Puerto Vallarta, Mexico :)

Distance    Split pace
1.00    7:22
2.00    7:19
3.00    7:16
4.00    7:15
5.00    7:07
6.00    7:15
7.00    7:08
8.00    7:12
9.00    7:11
10.00    7:09
10.57    7:07

Asics 2140red Miles: 10.57
Comments(7)
Total Distance
10.11

8:30am

First run in Mexico - Hot and humid! I ran to walmart for sunscreen and got so worn out that I wandered around the air conditioned store for a while, got some gatorade and completely forgot to buy my sunscreen. I spent so long inside that I coundted the second half as a separate run. This was my first and last "fast" run in Mexico.

Distance    Split pace
1.00    7:19
2.00    7:26
3.00    7:35
4.00    7:28
5.00    7:22
5.09    6:49

Distance    Split pace
1.00    7:54
2.00    7:18
3.00    7:41
4.00    7:34
5.00    7:49
5.02    8:09


Asics 2140tr Miles: 10.11
Add Comment
Total Distance
5.08

9:30am

This was a shorter version of my walmart run only on the beach this time and later in the morning. I made it almost 3 miles before the beach got too rocky to run on. Then I turned around and walked back towards the resort until I felt like running again (about a 1/2 mile).

Distance    Split pace
1.00    8:11
2.00    8:14
2.83    8:05

Distance    Split pace
1.00    9:15
2.00    9:10
2.25    8:57

Asics 2140tr Miles: 5.08
Add Comment
Total Distance
8.18

7:30am

Back to the sidewalk and ran along the hotel strip 4 miles out and back. Look at all those 8's.

Distance    Split pace
1.00    7:57
2.00    7:55
3.00    8:09
4.00    8:14
5.00    8:15
6.00    8:04
7.00    8:05
8.00    7:44
8.18    7:39

Asics 2140tr Miles: 8.18
Add Comment
Total Distance
8.15

7:30am

More humid miles along the hotel strip. Even slower than yesterday.

Distance    Split pace
1.00    8:15
2.00    8:08
3.00    8:17
4.00    8:15
5.00    8:01
6.00    8:09
7.00    8:06
8.00    7:54
8.15    7:21

Asics 2140tr Miles: 8.15
Add Comment
Total Distance
8.11

7:30am

More miles along the hotel strip. Getting slower by the day. This humidity is killing me! Resting tomorrow so I'll be ready for Ragnar.

Distance    Split pace
1.00    8:11
2.00    8:06
3.00    8:22
4.00    8:27
5.00    8:14
6.00    8:21
7.00    8:22
8.00    8:04
8.11    7:56

Asics 2140tr Miles: 8.11
Add Comment
Race: Ragnar Relay Northwest Passage (18.4 Miles) 02:10:28
Total Distance
18.40

What could be more fun than 12 Strangers packed in 2 vans for 26 1/2 hours and collectively running 187 miles?

Kym and I arrived back in Seattle from Mexico around midnight Thursday and slept almost 4 hours before meeting the team at 6:00am. We split up our supplies, took inventory of our safety gear, said a corny improvised team cheer, and headed north. I went in van 1 to Blaine, Kym headed to a friends house in Anacortes to get some sleep near her volunteer location and van 2 went to a teammates house near the first major exchange to bake cookies and watch Ferris Bueler's Day Off while van 1 worked our way back down south to the first major exchange. I was runner position one and the first leg was awesome! There was lots of energy and excitement at the start so I took off a little faster than I intended (7's vs 7:30's), but it seemed really easy after running in that thick Mexican humidity for a week so I just went with it. There was about a dozen runners in the 10:00am start group and I stayed toward the front with two other runners most of the way. In the last mile I passed one of them, but couldn't catch the leader.

10:00am First leg(1) 6.2 Hard:

Distance    Split pace
1.00    7:06
2.00    6:44
3.00    6:42
4.00    6:55
5.00    7:01
6.00    6:41
6.24    7:06

After my first leg I was struck by a serious case of Moctezuma's Revenge so I didn't get any sleep at the first major exchange point. I was sure I would end up living out my worst nightmare on this next leg. I was so worried that I forgot to start my garmin until I was about a 1/2 mile in. Fortunately, I was able to hold it together and I covered a "moderate" 4.4 miles with 4 kills and no spills!

8:00pm Second leg(13) 4.4 Moderate:

Distance    Split pace
1.00    6:45
2.00    6:40
3.00    7:13
4.00    6:41
4.14    7:10

I got about 2 hours sleep at the next major exchange point and felt pretty good about my last "very hard" leg. This was actually my favorite part of the race. The moonlight over Skagit Bay made for an amazingly scenic view during miles 4 through 7. I should have been running with my camera! The last mile of this leg was a long unforgiving hill that almost made me forget about that view and I was sooo glad to be finished! 

4:00am Third leg(25) 7.8 Very hard: 

Distance    Split pace
1.00    8:30
2.00    7:28
3.00    7:30
4.00    7:07
5.00    7:15
6.00    7:15
7.00    7:23
7.83    8:39

At the end we all ran across the finish line together and got a great picture of us climbing all over the Ragnar van. There were so many good times, jokes and team building moments on this trip that I want to write about, but I am just too tired right now. I'll just say that I had so much fun on this adventure that I will be doing it again for sure.




 

Comments(5)
Total Distance
6.28

4:30am

I had to cut it short today. Apparently my stomach issues are not as far behind me as I thought. Hopefully I can finish 10 tomorrow.

Distance    Split pace
1.00    7:27
2.00    7:23
3.00    7:18
4.00    7:10
5.00    7:08
6.00    7:09
6.28    7:07

Asics 2140tr Miles: 6.28
Comments(5)
Total Distance
18.03

7:00am

I ran with Scott and Preston today and bit off just a little more than I could chew. They both finished really strong and I struggled with the last 4 miles. I still feel pretty good about the run considering the last time I ran more than 11 miles was 7 weeks ago. We went out 9 miles and back on the Foothills Trail in perfect weather, around 55° with a slight breeze. It was a fun morning and I'm looking forward to next time. Hopefully I won't put it off another 7 weeks.

Distance    Split pace
1.00    7:40
2.00    7:24
3.00    7:27
4.00    7:22
5.00    7:32
6.00    7:23
7.00    7:10
8.00    7:27
9.00    7:24
10.00    7:06
11.00    7:07
12.00    7:04
13.00    6:56
14.00    6:55
15.00    6:48
16.00    7:04
17.00    7:20
18.00    6:51
18.03    5:48

Asics 2140tr Miles: 18.03
Comments(3)
Total Distance
153.19
Asics 2140red Miles: 66.85Asics 2140tr Miles: 63.94
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