my makeup may be flaking

SLCTC 10K

15% off for Fast Running Blog members at St. George Running Center!

Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM

Post Mayan Apocalypse PRs:

200 31.13 (2016, ATC all comers)

400 69.96 (2015, ATC all comers)

800 2:19 (2016, ATC all comers)

Mile 4:58 (2017, ATC all comers)

3000 9:34 (2017, ATC all comers)

2mile 10:29 (2019, CNW Grand Prix)

5000 16:33.6 (2019, CNW all comers)

5k 16:50 (2018, Green Lake Gobble)

8k 27:14 (2019, Beat the Bridge)

10K 35:16 (2017, Eastside Beltline)

15K 55:10 (2018, Magnuson Park Memorial Day)

10-mile 60:29 (2017, Atlanta 10 mile)

HM 1:16:04 (2019, Lake Sammamish Half)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

Fiddy "Classic" Accomplishments (before I forget)

2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)

Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)

2nd MI half 2010 (1:11)

10th Seattle RNR 2009 (2:35)

97th Overall @ Boston 2010 (2:32)

2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)

I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)

2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)

2011 Ragnar Ultra 1st place Wasatch Back Relay

7th place SLC half 2009 (1:11)

2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02

2009 Running of the Leopards 15:03, aided

2009 Striders 10mile 1st place (58 mins)

2007 3rd place SCIAC 5k 15:26

2006 D3XC nationals, 184th (of 280)

Short-Term Running Goals:

5/18 Bart the Brodge

6/9 RicknRail Murothin

Long-Term Running Goals:

get busy living or get busy dying

Personal:

Crop rotation in the 14th century became considerably more widespread after John.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Adizero Rocket Lifetime Miles:						323.35
Asics Hyperspeed Lifetime Miles:						369.13
Mizuno Waverider Lifetime Miles:						509.70
Adistar Ride Lifetime Miles:						520.40
Saucony Type A Lifetime Miles:						253.60
Adistar Rideb Lifetime Miles:						236.30
Waveriderb Lifetime Miles:						466.70
Nimbus Lifetime Miles:						570.30
WhiteHyperspeed Lifetime Miles:						268.50
RedFree Lifetime Miles:						405.55
Saucony Hattori Lifetime Miles:						46.10
NimbusFIRE Lifetime Miles:						260.50
WhiteHyper2 Lifetime Miles:						100.20
WaveriderC Lifetime Miles:						203.95
NimbusVampire Lifetime Miles:						357.50
CelticMirage Lifetime Miles:						312.00
NeonFree Lifetime Miles:						17.80
Nimbus FireB Lifetime Miles:						2.50
Nimbus FireC Lifetime Miles:						0.00

Sat, Feb 08, 2014

Race: SLCTC 10K (6.214 Miles) 00:36:55, Place overall: 13, Place in age division: 5

Total Distance

15.50

Goal 36:30

Started out tucked in behind a big group of Sasha, Dennis,Collin, Rob, Steve Ashbaker. I knew the pace was quick but my breathing was pretty relaxed. Came through the first mile in 5:28. The last time I ran that fast for a flat mile was August 2012 (Dart Challenge). I felt great though, my heart was fluttering a little but it settled in and I decided to push to the front of the group. Sasha, Dennis and Collin stayed right with me. I hit mile 2 in 5:39 still feeling good. In the 3rd mile I lost some ground to Dennis and Sasha, but it was still 5:39. I was right at 17:20 for 5k. That's 30 seconds faster than my 5k two weeks ago.

Unfortunately, right as I turned around I understood why I was running so fast. The wind was much stronger than I anticipated and I had a lot of trouble getting going again. Collin caught and passed me. I wanted to work together with him but he quickly gapped me. Mile 4 was 6:28 and I realized that I might not break 20 for the second 5k. Fortunately the wind let up a bit and I picked it up again to 6:20 and 6:08 for the last 2 miles. Last .214 in 1:11.

My 5k splits were 17:20 and 19:35, I may win the "who had the biggest positive split?" battle. However the first 5k was the fastest I've run in a while and I'm not really used to moving my legs that fast.

The wind reading at the airport was 10mph coming from the North, but clearly the wind was coming from the West. If we assume a 10mph wind coming from the West then that actually reproduces my splits pretty accurately and indicates that the wind cost us about 20 seconds.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From SpencerSimpson on Sat, Feb 08, 2014 at 20:50:53 from 166.137.209.31

Good run James. Glad to see great things happening for ya. Make it happen.

From Rob Murphy on Sat, Feb 08, 2014 at 21:44:09 from 24.10.249.34

What Spencer said. You're really coming along.

I was 17:38, 22:22 so you don't win.

From RileyCook on Sun, Feb 09, 2014 at 09:20:06 from 73.52.134.194

Well done on running faster than your 5k in your first half here. That shows not only fitness gains, but also confidence in your training.

I think we all knew the wind was going to be bad, but nothing truly prepares you for that turn and sudden rush of wind!

From Sasha Pachev on Mon, Feb 10, 2014 at 13:40:51 from 69.28.149.129

Congratulations on a good time for the conditions!

Wind is a funny thing. I've trained a lot with it in the Provo Canyon and learned something about it. A violent gust feels bad, you certainly remember it, but it does not do nearly as much damage as a steady moderate speed wind that is blowing directly against you. So you may wonder - why in the world am I running so slow when I can barely feel the wind one day, and another day - wow, I am doing great with all this wind!

The bad news about the wind is that it always hurts much more than it helps when you go the other way. Based on my Provo Canyon experiments, a wind that slows you down by 1 minute per mile will only speed you up 10 seconds per mile the other way. For the uphill/downhill, things are a little better - 2:1 ratio holds for moderate inclines, so if the downhill gives you 10 second per mile, when you turn around it will take away only 20.

From steve ash on Tue, Feb 11, 2014 at 13:24:09 from 174.52.100.252

Doubt that you win the positive split contest.. I was 40 min and change coming home. Granted I reduced my effort level due to some gastro issues but not that much considering things. Either way I sense your running at a higher level now James.

From Steve on Fri, Feb 14, 2014 at 01:05:57 from 66.87.126.217

Sasha is right about the wind. Besides the physical aspect, it's mathematical that you spend more time in a headwind than in the tailwind on an out and back. When I first started drawing flight plans as a pilot I couldn't figure out why a plane took longer to fly out and back in the same wind than with none. Wouldn't it cancel out? You'll always spend more time in a headwind than you will in the tailwind since your ground speed in the headwind portion is slower, so your overall time is longer.

From Steve on Fri, Feb 14, 2014 at 01:13:04 from 66.87.126.217

All that aside, you are pulling out some good runs lately.

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