my makeup may be flaking

Pre race drills and strides at Woodland Park track.

Massive half marathon PR (67 seconds). I feel like this has been due for a couple of years, but I've always been running fairly slow courses.

Tons of fast people showed up to this race (The winning time was actually 1:01:01 with 2 more sub 1:05.) So the race got out fast. I was in roughly 25th place at the mile (in 5:40). I thought that maybe some of the people ahead would start dropping back, but it never really happened. I moved up to 24th at about mile 4, but it seemed like everyone else was getting further away.

I started to gain ground a little after the turnaround at mile 7, but it took me four more miles to actually catch up to anyone. I moved into 23rd right at mile 11, and then into 22nd right at mile 12. That mile was actually my slowest of the race. I started to feel my lack of miles at the end of this race, but when it felt like I was barely moving it was still 6 flat pace. I managed to drop the pace again when I saw the mile 12 marker, finishing with a 5:49.

5:40, 5:52, 5:50, 5:48, 5:56, 5:56, 5:54, 5:56, 5:54, 5:57, 5:59, 6:02, 5:49, 35

My plan for the fall is to do marathon type prep for the Seattle half marathon. It will be hard to beat this time at that course however.

Slightly sore today, but not too bad.

Workout with Club Northwest.

Race simulation. Started with a 400m (I didn't time it, but probably in the 74-75 range).

Then 1k hard to simulate the start of a race: 3:12. Apparently I run a lot faster with other people around.

Then after 2.5 mins rest we did one loop around Green lake at 20-25 seconds slower than 5k race pace. I did 2.8 miles in 15:52 which is 5:40 pace.

Then after another 2.5 mins another km. I ran 3:14. It was a smaller group for the second km, because we spread out quite a bit over the course of the workout.

First with Allie, then joined the CNW sunday run.

	Distance	Time	Pace
1	1.34	8:13	6:08
2	1.34	8:04	6:01
3	1.50	8:55	5:56
4	1.50	8:58	5:59
5	1.34	7:56	5:55
Total	7.02	42:06	6:00

AM 9

PM 4.6

AM Run with Club NW. Ended up being a huge workout because I did a warmup and cooldown by myself as well as a warmup and cooldown with the club runners.

We started with a 'warmup 400' which seems to be the standard way these workouts start. I ran a 73 and actually ended up leading the quarter meaning I was probably trying harder than I should have been because I was running with a bunch of 4:10-4:20 milers...but whatevs.

Then we did a 22minute tempo run. I ended up running just shy of 4 miles (pace was 5:35 avg). It was hard at first, but I just got into a groove. Ran with Dylan Kent, Tahoma Doyon, Sheridan Grant, and Jay Navin in what the club calls "Group 2" but which should actually be called Group 3 as there is both a Group 1 and 1a.

Definitely held my own on the tempo, but then we did 6 by 1 minute hills. My lack of pure speed showed here and I was at the back of the group the whole time.

Really pleased with the tempo run as it was about 34:45 10k pace.

Ran 13 with CNW to Magnuson park and back, then around Green Lake.

AM 12.2 Bounce workout. Slightly tired today.

5:41.6 (yikes), 2:43.1, 78.6

2:41.9, 5:36.9, 2:41.4

77.8, 2:39.0, 75.7

PM 2.9

10 miles tempo at 6:08 pace on the Ship Canal Trail/Cheshiahud (very flat). My left calf was fatigued after about 4 miles. Calf fatigue has in generally been a problem since the labor day half. The new Skechers Go Meb might have too low of a drop for me to handle.

Had a slight headwind on segments 2,3,6,7 

Club Northwest workout.

90+ miles and two workouts in my legs for this one so I was feeling pretty tired. Run with the same group but had a little bit of trouble keeping up this time.

Did a 74 second 400m 'warmup quarter'

Then 10 by 1k with 400m/2:30 rest. We ran on mixed terrain, on the dirt track, gravel path and asphalt. One small hill about 400m in.

3:22.5, 3:24.6, 3:21.8, 3:24.0, 3:24.2, 3:24.4, 3:24.8, 3:26.1, 3:28.1, 3:25.8

Legs got gradually more and more tired as we went. Good workout though. 3:24=17:00 pace.

Ran with Club NW for about 13 miles to the Arboretum and back. Added on another lap around Green Lake with Whitney.

Ran with this guy today. It's the 3rd time he has joined me for a long run. It seems like there's no way he's going to be able to keep up based on his breathing in the first mile, but he seems to never tire.

BIG workout

3.5 mile warmup

Then 4 xc repeats with the CNW guys. 

1.13miles, 3mins jog, 1.13miles, 3mins jog, 1.33, 8 mins jog, 1.33

1.13mile loop had one big hill (piano hill actually). Did 6:17 and 6:16 (about 5:33 pace).

1.32 mile loop was flat for about .71 and then a 3% up grade for the last .62

I ran both reps in 8:24 (6:19 pace). The flat sections I ran in 4:09 (5:51 pace) and 4:13 (5:56 pace) the hilly sections were 6:51 and 6:44 pace.

Then I ran a long cooldown around Green Lake with Allie.

Adjusted course distance is 1.16 for the first loop (adj pace=5:24). Adjusted distance for second loop is 1.53 (adj pace=5:29)