| 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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| | Club workout: 2 by 3200m. I was supposed to run 10:56-59, with a slight pickup at the end. Some of the people in my group wanted to run faster (10:40) and I thought maybe I would run with them, but they went out too fast. Hit 400m in 79 so just kind of chilled the rest of the way to run 10:48.
Started out slower on the second rep, 5:28 for 1600m, but then closed in 5:18 for the second 1600m and 2:36 for the last 800. 10:46 overall.
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| | 17.7 mile long run including 6 mile tempo run at 5:47, then 8 by 45 second hills in Ravenna Park. Tempo run with Mitch and Sheridan. Kicked butt on tempo run, got my butt kicked on the hills.
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| | Long walk (3 hours).
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| | CNW workout, hot. 3 miles in 16:23 then 1 min rest, then 1 mile in 5:22. The fast mile was supposed to be in the 5:05-5:10 range, but my legs felt pretty dead from higher than normal mileage Tuesday.
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| | Workout: 8 by 1km 3:15 avg.
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| | Long run on Mercer Island with a detour to the slough. Logged 102 miles in the last seven days which is a bit risky, knee felt a bit iffy at the end of this one.
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| | Lots of little small pains after a big week. Decided to take it easy.
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| | AM 11.1
Ran part of the course for the Seattle Rock N Roll marathon. The course they originally posted was only 25.2 miles (because competitor group). They finally updated it with a one mile out and back. They managed to find an out and back that goes up and down an 8% grade. Ran a total of about 4 miles on the course from miles 19.5 to 23.5. Essentially no flat ground on this section.
After running down Aurora, I dropped down onto the ship canal trail and did 5 mile at about 6:15-6:20, which is starting to look like a reasonable goal marathon pace, at least on flat.
PM 2.9
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| | AM 2.9
PM 15.7 Including a 3 mile tempo in 16:58 and then 6 by 150m strides in 24ish.
Did the warmup quarter in 68.4. Maybe that's why the workout felt harder than it should have done, but this wasn't really a strain.
Splits for tempo 5:41,41,36. Was supposed to be 5:40-42 for my pace group but I usually am a little ahead. Legs felt generally dead during the tempo, but didn't seem to get much worse as I went on and it was never a struggle. Nick D. led for the first 1.75 miles with me right on his shoulder. I took the lead for a little bit and then Sheridan decided he wanted to pick it up the last 600m or so. I just stayed right behind him.
6 by 150 26.7, 26.1, 25.4, 24.8, 24.5, 24.1. The first couple I got caught behind some people. After that I ran behind Nick and Mitch who are super fast so it's ok. I have to say it's encouraging how I can comfortably hold my own in these sprints despite higher mileage and being 5-10 years older than every else (or 14 years older in Nick's case). Maybe the fiddy kick will make a return on Sunday.
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| | Race: |
Beat the Bridge 8k (4.971 Miles) 00:27:14, Place overall: 13 | | Not feeling great heading into this race. Tired from workouts, plus a lot of little niggling pains that had me concerned. Therefore, I was happy with this result, even though I didn't meet my initial goal of sub 27.
Started out running with Chris F., Sheridan and Nick D. Hit the mile in about 5:25, just barely ahead of last year's pace and so I decided to accelerate. I was chasing a small pack of Nick W, Mitch, and Patrick Kvietkus. I briefly made up some ground in the second mile running 5:28 with some climbing. However, the surge proved to be unsustainable for me and I fell back in the 3rd mile (5:34). Sheridan caught up to me here so I accelerated again running 5:17 for mile 4 (maybe a little short) then 5:26 for mile 5.
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| | Attempted to do a long run afterwork. I followed the RNR seattle marathon course along the north side of Lake Union to the Ballard Bridge, then over Queen Anne and up Aurora to Green Lake. I crashed when I got to Green Lake so I ran about the last 5 miles on empty.
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| | AM 10.02 miles in 60:42
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| | Medium long run with some 7 miles at 6:20 in the back half.
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| | Running around mercer island, steady run 6:47 avg.
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| | Race: |
CNW All Comers (3.107 Miles) 00:16:33 | | Wanted to get in a 5k PR before the marathon (pretty sure I could do it). Plan was to run with Chris for as long as I could, but then John Christian jumped in at the last minute to pace us. I followed him to 2k in about 6:30, then basically just held on for the rest of the race. Came away with an 11 second PR.
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