| 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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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Time |
Dist |
Pace |
Adj Dist |
Adj Pace |
| 1 |
15:57 |
2.53 |
6:18 |
2.57 |
6:12 |
| 2 |
11:33 |
1.93 |
5:59 |
1.91 |
6:03 |
| 3 |
12:25 |
1.96 |
6:20 |
2.06 |
6:02 |
| 4 |
11:33 |
1.77 |
6:32 |
1.87 |
6:11 |
| 5 |
14:42 |
2.28 |
6:27 |
2.41 |
6:06 |
| 6 |
10:25 |
1.71 |
6:06 |
1.74 |
5:59 |
| Total |
1:16:35 |
12.18 |
6:17 |
12.56 |
6:06 |
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| | 20 miles on Georgia Marathon course.
5 miles warmup then 14 miles at 6:39 pace (6:21 adjusted).
Ran from the intersection of South Ponce and Ponce, following the course until cutting along Oxford St from marker 16 to 19. Then followed the course until Piedmont Park, before finishing on the beltline.
Ran the two parts of my 'double tempo' run in 17:18 and 16:22 to finish out.
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| | Race: |
Birmingham Half Marathon (13.109 Miles) 01:22:14, Place overall: 34, Place in age division: 7 | | Well that was...not great.
My plan was to try to get in a groove of 6 flat miles to start. I ended up running a little over my head I guess.
Mile 1 was 5:59, 2+3 were 11:54. The duo I was following then slowed down to a 6:01 which felt pretty easy. Then all of a sudden I lost it and started going backwards.
I split a 6:14 and got dropped by the pack I was with, but I thought that was probably ok and I could just find a new rhythm. Split 6:08 for mile 6 and 6:17 for mile 7 which contained some solid climbing.
Then the wheels came off completely, mile 8 was 6:39 and mile 9 was 6:16 for a straight downhill mile. Mile 10 was more downhill but I only managed a 6:34.
My 10 mile split was only 62:02 and my legs felt done. I knew there was no shot at a decent time and so I got pretty demoralized. I also ran completely alone for about a mile down an endless straight road.
6:26,6:40 and then 6:23 pace for the last 1.109.
Welp, I though I had a 1:18 in me and so I paced myself with that goal in mind. It proved to be far too much for me right now.
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| | I've decided that my blog is dumb and I should at least make an attempt to write something other than just my workout splits.
AM 5.9 miles to work
PM 5.9 miles home
Pretty sore from the race on Sunday, but not too sore to run, albeit slowly.
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| | Comments(2) |
| | AM 10.1 miles to work
Still mulling over my race from Sunday. Hopefully the problem is that I just went out too fast: thinking I was in 1:18 shape when I should have aimed for 1:20. It's not the absolute time that bothers me, it's the fact that I couldn't translate my solid workouts into a race.
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| | AM Morning off
PM Was thinking vaguely that I ought to do my 'mid-week mid long run' fast, but as the day went on this started to seem like a bad idea. I did a mile warmup feeling ok and then just thought 'well, I'll at least start my watch, for future reference'. I ended up running 12.2 miles in 1:20:22 (6:35 pace) and it felt pretty reasonable. The fatigue from the HM on sunday started to creep into my legs towards the end.
As I ran the route in reverse, it ended up being a net uphill so the adjusted pace was 6:16. My race had an adjusted pace of 6:12, which I think really underscores how much I underperformed. This workout felt nothing like a race.
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Time |
Dist |
Pace |
Adj Dist |
Adj Pace |
| 1 |
11:37 |
1.71 |
6:47 |
1.89 |
6:09 |
| 2 |
14:57 |
2.28 |
6:33 |
2.31 |
6:28 |
| 3 |
11:47 |
1.77 |
6:39 |
1.86 |
6:20 |
| 4 |
12:32 |
1.96 |
6:24 |
2.01 |
6:14 |
| 5 |
12:37 |
1.93 |
6:32 |
2.05 |
6:09 |
| 6 |
16:50 |
2.53 |
6:39 |
2.67 |
6:18 |
| Total |
1:20:22 |
12.18 |
6:36 |
12.79 |
6:17 |
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| | AM 8.0 miles to work.
PM 5.9
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| | AM 10.1 halfway with Allie.
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| | Long run on the Publix marathon course. Freedom trail to Candler Park, followed Publix course from 8 to 16 then from 19 to 22, then on Beltline/Freedom Trail.
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Time |
Dist |
Pace |
Adj Dist |
Adj Pace |
| 1 |
10:07 |
1.39 |
7:17 |
1.42 |
7:07 |
| 2 |
6:35 |
0.96 |
6:51 |
0.96 |
6:51 |
| 3 |
11:54 |
1.71 |
6:57 |
1.76 |
6:46 |
| 4 |
10:45 |
1.56 |
6:53 |
1.72 |
6:15 |
| 5 |
10:46 |
1.63 |
6:36 |
1.63 |
6:36 |
| 6 |
15:40 |
2.42 |
6:28 |
2.45 |
6:24 |
| 7 |
10:03 |
1.56 |
6:27 |
1.60 |
6:17 |
| 8 |
10:51 |
1.61 |
6:44 |
1.75 |
6:12 |
| 9 |
17:14 |
2.73 |
6:19 |
2.77 |
6:13 |
| 10 |
12:47 |
1.93 |
6:37 |
2.05 |
6:14 |
| 11 |
16:39 |
2.53 |
6:35 |
2.67 |
6:14 |
| Total |
2:13:20 |
20.03 |
6:39 |
20.78 |
6:25 |
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| | Comments(1) |
| | AM 5.9
PM 5.9
The quality of collegiate distance running keeps getting better. Got an email from my college coach today. For the last 30ish years we've been running a 4.5 mile time trial around campus. An athlete might do it 20 times over the course of four years, so there have been thousands of attemps at this thing. On Saturday, we had the 1st, 2nd, 3rd and 5th fastest times ever run. My program has had multiple all americans.
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| | AM 8 To work via Piedmont Park
PM 5.9 Home on Freedom trail
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| | BIG.ly Workout
Workout was ~1 mile warmup, 2*4.84 miles@MP-10secs/mile w/5mins rest, ~5mile cool down. Total of 15.6 miles.
The 4.84 mile course is along the freedom trail to the beltline, north to Piedmont and then back. It's downhill on the way out, uphill on the way back.
1st rep in 30:10 (Splits of 14:39(5:39/9:00) going out and 15:31 (9:40/5:51) coming back.
Avg pace:6:15 (5:55 adjusted).
I felt really bad on this rep, my heart was not cooperating and I was worried about having a full scale meltdown. I considered bagging the workout after this one. However, I started the second rep and felt much better so Istuck it out. It still got tough towards the end, but in a more conventional way.
2nd rep in 29:50 (14:25(5:34/8:51) and 15:27 (9:41/5:46))
Avg pace:6:10 (5:51 adjusted)
Overall I averaged 6:00 pace on the way down and 6:24 pace on the way up.
I think this gives me some idea what happened to in Birmingham. My heart needs about 30mins to properly get going, so when I try to hit my pace from the start the strain is too great. However, after a brief recovery I can start running well again. I think this was less of a problem in the summer/fall last year because I was doing more high intensity work, so my body got used to working hard without a long warmup.
PM 5.9 Home
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| | AM 10.1
PM 5.9
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| | AM 10.1
The blog is advertising to my something called 'Soylent', which it describes as the 'ultimate lunch hack'. Mildly suspicious/allogenic.
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| | 20 miles including 10 pickup of various lengths. Ran the same 20 mile route I have been running.
Pickup start and finish:
1)Freedom Trail to Top of Rhino Hill
2)Candler Park Corner to McClendon/Page
3)Ponce Place to Ridgecrest/Dekalb
4)East Lake Footbridge to McDonough
5)Commerce to Scott Blvd
6)Dickey Drive-Asbury Circle to Oxford/NDecatur
7)Stillwater/Los Angeles from Briarcliff to Highland
8)In Piedmont Park around Active Oval, starting and finishing at stop sign by Park Ave Bridge
9)North end of beltline to Ralph Mcgill (center of street)
10) Reverse of 1
| Distance |
Adj Dist |
Time |
Pace |
Adj Pace |
| .91 |
.93 |
5:39 |
6:12 |
6:04 |
| .73 |
.78 |
4:44 |
6:29 |
6:04 |
| .90 |
1.03 |
6:04 |
6:44 |
5:53 |
| 1.01 |
1.01 |
6:06 |
6:02 |
6:02 |
| .67 |
.67 |
4:03 |
6:03 |
6:03 |
| .78 |
.83 |
4:57 |
6:21 |
5:58 |
| .70 |
.76 |
4:38 |
6:37 |
6:06 |
| 1.02 |
1.05 |
6:01 |
5:54 |
5:44 |
| 1.13 |
1.23 |
7:00 |
6:12 |
5:42 |
| .91 |
1.00 |
6:00 |
6:36 |
6:00* |
*Terrible Headwind
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| | Game over direct address comma man.
Game. Over.
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| | AM 5.9
PM 5.9
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| | AM 10.1
PM 5.9
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