my makeup may be flaking

Singleton 5K

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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
Totals
Total Distance
372.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Apr 01, 2016
Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 02, 2016
Total Distance
12.30

2*4*400 on beltline alternating down/up. 90 seconds between reps, 5 mins between sets.

(77.6,82.0,75.3,79.3), (76.1,80.6,75.9,80.9)

4*rhino hill (39.9,39.1,37.4,37.8)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 03, 2016
Total Distance
12.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Apr 04, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 05, 2016
Total Distance
11.80

  Split 4/5 3/16 3/8 2/16 1/14 11/5 10/29 10/8
Mile4Mark 8:52 8:52 8:56 8:51 9:11 8:54 8:55 8:54 8:58
Mile3Mark 6:24 15:16 15:23 15:05 15:48 15:13 15:18 15:19 15:33
Beltline (3M) 3:18 18:34 18:36 18:20 19:09 18:27 18:30 18:38 18:47
Mile2Mark 2:14 20:48 20:47 20:28 21:27 20:41 20:42 20:54 21:01
Mile1Mark 6:14 27:02 26:48 26:20 27:44 26:37 26:33 26:54 26:56
Finish 0:48 27:50 27:31 27:03 28:33 27:23 27:19 27:39 27:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 06, 2016
Total Distance
13.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 07, 2016
Total Distance
18.00

Date  Rest  1 2 3 4 Avg
8/29/15 90 secs 5:35 6:07 5:49 6:09 5:55
9/5/15 5 mins 5:39 5:53 5:34 5:52 5:44.5
9/19/15 90 secs 5:35 5:57 5:36 5:53 5:45.3
9/26/15 5 mins 5:45 6:08 5:40 6:07 5:55
12/19/15 90 secs 5:44 5:55 5:41 5:56 5:49
2/20/16 90 secs 5:30 6:05 5:33 6:02 5:47.5
3/13/16 90 secs 5:30 6:17 5:59 6:45 6:07.8
4/7/16 90 secs 5:43 6:05 5:36 5:58 5:50.5

4xRhino hill (39.8,38.8,39.5,37.8)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 08, 2016
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 09, 2016
Total Distance
9.90

Deepdene Loop (8.9 miles) in 57:07 (6:25 pace, 6:09 adjusted)

Splits of 19:37, 18:01. 19:29.

1/31/15: 18:40, 17:37, 19:17

8/30/14: 21:16, 19:54, 22:10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 10, 2016
Total Distance
14.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 11, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 12, 2016
Total Distance
14.60

Double Tempo Run

2.75 miles 15:57 (5:45 adjusted pace) then 2.45 in 15:03 (5:45 adjusted pace)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 13, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 14, 2016
Total Distance
18.10

Thoracic thursday workout.

2 sets of 4*400m on the beltline with 90 secs rest, 5 minutes of jogging between sets

Then went 4 rounds against the rhino hill

  down up down up down up down up avg up up up up avg
4/2 77.6 82.0 75.3 79.3 76.1 80.6 75.9 80.9 78.5 39.9 39.1 37.4 37.8 38.6
4/14 80.7 80.3 78.1 79.5 78.2 79.9 74.5 79.0 78.8 38.8 39.5 38.2 37.9 38.6

First three down reps were pretty wimpy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 15, 2016
Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 16, 2016
Race: Singleton 5K (3.107 Miles) 00:17:41, Place overall: 4
Total Distance
10.50

Splits 5:41,11:16,17:07,:34

Adjusted splits 5:32,5:30,5:34, (5:03 ajusted for last .1)

To say that I got 4th is a bit misleading seeing as 5 people running the 10k were ahead of me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 17, 2016
Total Distance
14.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 18, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 19, 2016
Total Distance
11.80

Wacky workout wednesday 
  4/19 3/29 3/10 2/25
1.1 6:43.3 7:00.2 6:46.6 6:59
.14 45.4 48.2 46.8 49.7
.48 2:48.9 2:52.4 2:48.3 2:53
.2 68.1 68.8 70.3 73.7
.46 2:28.0 2:29.2 2:28.4 2:31.6
.37 2:01.0 1:58.5 1:58.8 2:04.4
.54 3:11.8 3:12.6 3:11.1 3:22.9
.15 39.7 41.2 41.1 43.6

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 20, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 21, 2016
Total Distance
14.60

7.4 miles in 47:45 (6:28 pace, 6:13 adj)

Splits 19:26,12:25,15:54

Adj Paces (6:21,6:06,6:10)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 22, 2016
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 23, 2016
Total Distance
8.10

"SATisfied with not being your best self? Didn't think so." Saturday
 
  down up down up down up down up avg up up up up avg
4/2 77.6 82.0 75.3 79.3 76.1 80.6 75.9 80.9 78.5 39.9 39.1 37.4 37.8 38.6
4/14 80.7 80.3 78.1 79.5 78.2 79.9 74.5 79.0 78.8 38.8 39.5 38.2 37.9 38.6
4/23 72.8 77.3 74.2 77.1 73.2 77.4 71.3 74.5 74.7 36.1 36.0 35.8 34.7 35.7
 

Started 90mins later than normal today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 24, 2016
Total Distance
16.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 25, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 26, 2016
Total Distance
11.80

  Split 4/26 4/5 3/16 3/8 2/16 1/14 11/5 10/29 10/8
Mile4Mark 8:54 8:54 8:52 8:56 8:51 9:11 8:54 8:55 8:54 8:58
Mile3Mark 6:23 15:17 15:16 15:23 15:05 15:48 15:13 15:18 15:19 15:33
Beltline (3M) 3:17 18:34 18:34 18:36 18:20 19:09 18:27 18:30 18:38 18:47
Mile2Mark 2:13 20:47 20:48 20:47 20:28 21:27 20:41 20:42 20:54 21:01
Mile1Mark 5:58 26:45 27:02 26:48 26:20 27:44 26:37 26:33 26:54 26:56
Finish 0:44 27:29 27:50 27:31 27:03 28:33 27:23 27:19 27:39 27:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 27, 2016
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 28, 2016
Total Distance
20.10

Thoracic Thursday

Date  Rest  1 2 3 4 Avg
8/29/15 90 secs 5:35 6:07 5:49 6:09 5:55
9/5/15 5 mins 5:39 5:53 5:34 5:52 5:44.5
9/19/15 90 secs 5:35 5:57 5:36 5:53 5:45.3
9/26/15 5 mins 5:45 6:08 5:40 6:07 5:55
12/19/15 90 secs 5:44 5:55 5:41 5:56 5:49
2/20/16 90 secs 5:30 6:05 5:33 6:02 5:47.5
3/13/16 90 secs 5:30 6:17 5:59 6:45 6:07.8
4/7/16 90 secs 5:43 6:05 5:36 5:58 5:50.5
4/28/16 90 secs 5:34 5:54 5:31 5:51 5:42.5

+Thora(ss)Kick Thursday
4xRhino hill (38.5,37.0,36.6,36.0) (37.0 avg)

4/7/16 (39.8,38.8,39.5,37.8) (39.0 avg)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 29, 2016
Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 30, 2016
Total Distance
9.90

Deepdene loop in 57:41: splits of 19:54,18:14,19:32

last time: 19:37, 18:01,19:29

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Totals
Total Distance
372.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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