All about that pace.

Light At The End Of The Tunnel-lite

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Member Since:

Dec 19, 2008



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



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:

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

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:

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
Race: Light At The End Of The Tunnel-lite (26.219 Miles) 03:07:33, Place overall: 9, Place in age division: 3
Total Distance

We stayed at a cheap motel in North Bend this time and I took the marathon bus to the start, trying to get the full experience. The motel was a dive and the lady working the desk was totally drunk. Even so, it wasn't nearly as scary as the one for Big Sur with the bullet proof glass and the CSI van in the parking lot. This one even had a microwave so I could heat up my morning gas station java bought the night before without bugging the attendant.
Everything about the race was very well organized just like last time. My only complaint about the race is the ugly red shirt :)
The tunnel was extra humid and foggy this time so I was completely drenched within the first 2 miles. My fancy flaming dress shirt was a little heavy being soaked like that, but it served very well to keep me cool through the rest of the race. It was cloudy and 65°-70° through most of the course. I started out in the back of the fast pack. There were about a dozen of us that were a 100 yards or so out front by the time we exited the tunnel. Over the next few miles I ran with a couple guys and their personal bicycle support dude as the rest of the pack pulled away from us. They eventually left me behind too at the mile 8 water station since they didn't need anything. I slowed down just long enough to get two cups of water and continued on at my previous pace, not wasting any energy trying to catch up. I only kept them in sight for another mile or so and then I was on my own without another runner in sight for much of the race. Just before the half I got a wicked side stitch that hung on for about 10 minutes. It had me worried, but passed soon enough with a little direct pressure and some intense focus on my breathing. After a bunch more solitary miles I caught up to the two guys with bicycle support and passed them before the turn-off to Snoqualmie Valley Trail at mile 21. Mile 22 is flat as a pancake and just that little change of decline from about 1% to 0 threw my calves into a fit. I had a sharp pain in my right calf Thursday morning that I convinced myself was just a taper-madness phantom pain, but in the back of my mind I was still worried, especially now. This is also the same place on the course where I started to cramp up last time. I backed off the effort just a little and tried to keep steady. I could feel a constant little twinge, but not enough to affect my stride. At this point I was going completely by feel and didn't even want to look at my garmin. I was just happy to be moving along at what still felt like a respectable pace. In mile 24 I caught up to and passed the leading lady on the course. She looked pretty strong, although she did not seem to be moving very fast at all. I thought she might have been an early starter, but she finished not far behind me with a 3:12. The last two miles felt very long.... My garmin was off by nearly a quarter mile because of the tunnel and all the tree cover on the trail. Each mile it would beep at me and then what seemed like an eternity later I would finally pass the mile marker on the trail. It felt like doing each mile twice.
Any time I had felt good during the first 20 I thought about how I should just keep it steady and then really pick up the pace for the last 6 miles if I had anything left. That turned out to be a good plan even though I had nothing left to speak of by then. It was all I could do to keep on pace and not completely blow up during those last few miles. I'm a little bummed about missing my sub-3 goal, but I know I ran my best and have no regrets about the day. I am also pretty sure that a BQ-17:3327 will get me in so I better start saving for another trip to Boston!

Distance Split pace
1.00 7:10
2.00 6:58
3.00 6:56
4.00 6:51
5.00 6:50
6.00 6:52
7.00 6:55
8.00 7:04
9.00 6:53
10.00 6:58
11.00 7:03
12.00 7:00
13.00 6:48
14.00 7:25
15.00 7:31
16.00 6:07
17.00 7:16
18.00 6:35
19.00 7:02
20.00 6:45
21.00 7:05
22.00 6:33
23.00 7:04
24.00 6:55
25.00 7:16
26.00 6:29
27.00 7:00
27.06 14:07

Brooks Adrenaline GT13 Miles: 26.20
From Tom K on Mon, Sep 16, 2013 at 12:51:17 from

3:07 is fast! Sorry you didn't get your sub 3. Congrats on the BQ - 17:33! Good mid-race adjustments.

From rAtTLeTrAp on Mon, Sep 16, 2013 at 12:56:09 from

Thanks Tom. I knew the sub 3 was a longshot even on a perfect day. I still have plenty to celebrate after this one :)

From DLTheo on Mon, Sep 16, 2013 at 13:09:24 from

Compare this to where you were just 4 months ago in Tacoma. That's a pretty massive amount of progress! You've pretty much erase the effects of that long injury!

I might have to look at running this race next September. It sounds like a fun one.

From JD on Mon, Sep 16, 2013 at 13:32:57 from

and you're back! strong performance, nearly a pr. you earned it with some solid training this year. great comeback - there's a sub 3 in there just waiting to get out. nice job.

From rAtTLeTrAp on Mon, Sep 16, 2013 at 13:38:53 from

I guess it was a pretty quick comeback considering everything. I'm not convinced that I have a sub 3 in me, but I'm cool with that. I am kind of an old guy after all.

From JD on Mon, Sep 16, 2013 at 14:05:10 from

i'm in the same boat (kind of an old guy), except my age equivalency only puts me around a 3:20 marathon in my peak years, whereas your old man pr puts you under 2:40 - for what it's worth. (very scientifically accurate, those age equivalency charts :-))

From rAtTLeTrAp on Mon, Sep 16, 2013 at 14:13:03 from

Well, there you go. I've already exceeded all my wildest dreams and possibilities; I should relax a bit :)

From rAtTLeTrAp on Mon, Sep 16, 2013 at 19:49:54 from

I just now looked at my splits and added them to the report. They are all over the place, especially that last one :)

From I Just Run on Tue, Sep 17, 2013 at 08:20:16 from

Way to go Trap! Great race report, I was cringing a little reading it though. :-) If you take into account the small setbacks (temperature, cramps, etc.) it's obvious you can achieve your sub 3 goal on a better day.

If you were 3rd in your age group there must have been some really fast masters runners., that's fast!

Now you have motivated me, I need to speed up so I can run with you at Boston! :-)

From Burt on Tue, Sep 17, 2013 at 11:20:19 from

What I like about you is that you have a zest for life. Great job.

From I Just Run on Tue, Sep 17, 2013 at 13:46:37 from

I agree with Burt! What's up with the "zest for life" Trap? Tell us your secret. :-)

From rAtTLeTrAp on Tue, Sep 17, 2013 at 13:55:34 from

I'd love to run with you in Boston, but you may have to slow down for me.

Not sure what you mean about this zest for life.

From JimF on Mon, Sep 23, 2013 at 13:33:09 from

Congratulations on a great race and time! Always nice to BQ and 3:07 is a really good time!

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