| 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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| | AM 8.6
First workout for about a week. Hamstring feeling better but decided to go with an aerobic builder instead of something faster. Had some minor issues from low salt during the workout (pain in arms, nausea and some hearing loss), so I was happy with the time.
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Distance |
Time |
Pace |
| 1 |
1.34 |
8:23 |
6:15 |
| 2 |
1.34 |
8:21 |
6:14 |
| 3 |
1.50 |
9:18 |
6:12 |
| 4 |
1.50 |
9:05 |
6:03 |
| 5 |
1.34 |
8:00 |
5:58 |
| Total |
7.02 |
43:07 |
6:09 |
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| | Comments(1) |
| | AM 9
Still sore, but better than yesterday
PM 4.6
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| | AM 8.6
4 by mile on Burke Gilman
5:46, 5:40, 5:45, 5:35
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| | Long run with Allie. My first run over 12 miles in several months. I stay away from long runs in the summer now, but the weather was cool. I definitely got tired at the end.
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| | I'm thinking about doing some XC races this fall so I went to Woodland park to scope out some good spots to do some training. Found a big loop around that is 1.75 miles that might be good for tempo run style workouts. Also found a 1000m loop with some wicked (but runnable) hills.
Decided to do some hill repeats on the big grass field. Allie and I decided to call this the marble hill for reasons that I have legit already forgotten.
Anyway I did 4 marble hills in 28.7, 27.1, 25.7, and 24.9. I will have to figure out how far that hill is. (136m, equivalent to 156m on a track).
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| | AM 8.7 "1000" loop workout at Woodland Park. I say "1000" because the course is actually 890m, however it is very hilly. There is 110 feet of climbing and about 100feet of descent (start and end in different spots), meaning that on average there is an 8% grade either up or down. All of that means that the course tool say it is equivalent to about 990m flat.
I did 6 loops with 1 minute recovery.
3:17.6, 3:18.9, 3:12.5, 3:17.5, 3:17.7, 3:09.7
It's tough.
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| | AM 8.6 (but a different 8.6 miles than yesterday!)
7 mile aerobic builder in 42:49. Wasn't that hot but very sticky. Probably should have gone with a singlet. Ran a little faster than last week and felt a little better too, although there was still some nausea at the end. Will be interesting to see what I can do when we return to optimal fiddy weather.
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Distance |
Time |
Pace |
| 1 |
1.34 |
8:26 |
6:18 |
| 2 |
1.34 |
8:22 |
6:15 |
| 3 |
1.50 |
9:10 |
6:07 |
| 4 |
1.50 |
8:56 |
5:57 |
| 5 |
1.34 |
7:55 |
5:54 |
| Total |
7.02 |
42:49 |
6:06 |
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| | AM 9.2
Short track workout.
1600m, 400m jog, then 4x200m with 200m joggin recovery
5:33.5, 36.9, 36.1, 34.8, 34.5
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| | AM 9
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| | Race: |
Summer Fitness 5k (3.107 Miles) 00:17:21, Place overall: 1 | | Splits of 5:29, 5:40, 5:40, and :31
Basically identical to the earth day run on the same course in April. I had no one to run with this time, but the lead pace bike guy helped a little. Definitely pushed myself very hard in this one.
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| | Ballard Lock/South Lake Union Loop.
Sore from the hike yesterday.
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| | AM 11.6 including 10 miles at MP (6:12). The air was still a bit hazy, but I don't think it affected me much.
| Segment |
Distance |
Time |
Pace |
| 1 |
1.50 |
9:26 |
6:17 |
| 2 |
1.50 |
9:14 |
6:09 |
| 3 |
1.34 |
8:16 |
6:10 |
| 4 |
1.34 |
8:18 |
6:12 |
| 5 |
1.50 |
9:20 |
6:13 |
| 6 |
1.50 |
9:15 |
6:10 |
| 7 |
1.34 |
8:18 |
6:12 |
| Total |
10.02 |
1:02:07 |
6:12 |
PM 4.6
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| | AM 9 miles, still hazy
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| | AM 12.2 Bounce workout (90 seconds between reps, 400m/5min between sets)
5:39.0, 2:42.5, 76.7
2:43.0, 5:33.1, 2:42.0
76.1, 2:41.5, 76.2
PM 2.9
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| | 3 miles in 17:06
85, 88, 87, 87, 86, 85, 85, 87, 84, 84, 84, 84
2 miles in 11:23
87, 84, 85, 87, 84, 87, 84, 84
1 mile in 5:30
83, 84, 83, 80
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| | Ballard locks loop again.
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| | AM 2.9
PM 4.6
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| | AM 4.34 mile tempo run in 25:13, a 23 second improvement from my run prior to Seattle RNR, with 22 of those 23 seconds opening up in the last 1.34 miles. Could I have another PR in me? All I know is my gut says "maybe".
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Distance |
Time |
Pace |
| 1 |
1.50 |
8:48 |
5:52 |
| 2 |
1.50 |
8:46 |
5:51 |
| 3 |
1.34 |
7:39 |
5:43 |
| Total |
4.34 |
25:13 |
5:49 |
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| | AM 4.6
PM 10.9 w/ 8 by 400 in 77 (with 1 min rest)
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