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Atlanta 10 Mile

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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
369.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Oct 01, 2017
Total Distance
10.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 02, 2017
Total Distance
8.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 03, 2017
Total Distance
13.80

Wacky workout. Actually not that bad. Was very sore afterwards. The conditions were nice, but it was also darker than the last few times I attempted this workout. That really makes a difference on the second mile rep, I think.

Distance Adj Dist Time  Pace Adj Pace Previous Best
1.1 1.18 6:43.9 6:07 5:42 6:23.6
.14 .17 0:45.8 5:27 4:29 43.8
.48 .54 2:47.1 5:48 5:09 2:41.3
.2 .23 1:06.9 5:34 4:51 1:05.9
.46 .46 2:23.1 5:11 5:11 2:18.6
1.12 1.06 6:07.1 5:28 5:46 5:45
.16 .17 48.3 5:02 4:44 42.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 04, 2017
Total Distance
11.20

Terribly sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 05, 2017
Total Distance
14.00

Originally planned on 10miles tempo but then scaled it back to 8.5 as I've been sore all week. Thankful that I did because I was pretty beat after this one.

Dist Time Pace xDist xPace
2.85 18:02 6:20 2.99 6:02
1.93 12:38 6:33 2.08 6:04
1.14 7:32 6:36 1.19 6:20
2.54 16:12 6:23 2.53 6:24
8.46 54:25 6:26 8.79 6:11

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 06, 2017
Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 07, 2017
Total Distance
10.50

Surprisingly muggy day, which limited me a little. I did a 4.85 mile tempo on the beltline in 29:22 (6:03 pace). 

Splits: 15:19 up (9:28,5:51) and 14:03 down (5:30, 8:33)

Afterwards I was pretty tired. I was originally going to do some more hard running, but I was concerned about cramping up. Instead, I did some plyos on the grass and then about 6 by 100m hard strides.

On August 28th I did 2by 4.85 in 29:34, 29:35. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 08, 2017
Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 09, 2017
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 10, 2017
Total Distance
14.60

4 by mile in 5:49 avg

Dew point of 73 this morning, and I felt terrible. Also still out of shape from injury.

First uphill 0.82 in 4:54 (5:58 pace). Then 90 seconds rest and 1 mile up in 5:50. These first two splits were about what I expected, but I could feel the heat getting to me. Barely managed a downhill mile in 5:31, which is still ok. The wheels fell off on the last one, but I at least got it under six minuted (5:59).

Then did 4 by rhino hill for the first time in a while 38.8, 39.0, 36.7, 35.6. The four mile cooldown to work was bark.

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
5/7/16 90 secs 5:29 5:45 5:21 5:41 5:34
5/27/16 90 secs 5:35 5:49 5:31 5:42 5:39.3
6/4/16 90 secs 5:29 5:52 5:34 6:04 5:44.8
6/16/16 90 secs 5:36 5:45 5:32 5:44 5:39.3
6/25/16 90 secs 5:36 5:44 5:26 5:39 5:36.2
7/21/16 90 secs 5:38 5:55 5:31 5:38 5:40.5
8/11/16 90 secs 5:25 5:47 5:23 5:48 5:35.8
9/1/16 90 secs 5:24 5:47 5:22 5:43 5:34
4/6/17 90 secs 5:35 5:55 5:34 5:44 5:42
5/12/17 90 secs 5:33 5:42 5:27 5:38 5:35
8/24/17 90 secs 4:39 5:35 5:14 5:27 5:29
10/10/17 90 secs 4:54 5:50 5:31 5:59 5:49.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Wed, Oct 11, 2017
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 12, 2017
Total Distance
15.60

Dist Time Pace xDist xPace
1.70 11:25 6:43 1.88 6:04
2.45 15:43 6:25 2.58 6:06
1.14 7:19 6:25 1.16 6:18
1.93 11:56 6:11 1.89 6:19
2.85 17:45 6:14 2.94 6:02
10.07 1:04:08 6:22 10.45 6:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 13, 2017
Total Distance
8.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 14, 2017
Total Distance
11.10

2 by 2miles up and down the baseline (actually 1.93 miles)

up in 11:40 (6:03, 5:43 adj)

3 mins break

down in (5:38, 5:46 adj)

4 by northwoods hill in (40.1, 38.1, 39.6, 38.5)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 15, 2017
Total Distance
9.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 16, 2017
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 17, 2017
Total Distance
15.60

AM 3.8 mile tempo in 23:11 (6:06 pace)

Up beltline/freedom in 14:57 (9:12, 5:45 splits) then down freedom trail in 8:14.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 18, 2017
Total Distance
13.80

AM 8.4

PM 5.4

Finally starting to feel good again. Don't know if it's cooler weather or having some high mileage weeks under mybelt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 19, 2017
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 20, 2017
Total Distance
14.30

4 by 940m (on beltline): down, up, down up

3:08, 3:19, 3:03, 3:13

90 seconds rest between each rep.

Then 4 by rhino hill: 36.8, 36.3, 36.1, 35.4  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 21, 2017
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 22, 2017
Race: Atlanta 10 Mile (10 Miles) 01:00:27, Place overall: 10, Place in age division: 1
Total Distance
11.00

Splits 5:50, 5:49, 5:48 (downhill) 6:02, 6:11, 6:13, 6:26, 6:19 (uphill), 5:50, 5:55 (downhill again)

Probably an easier course than last year (perhaps 90 seconds according to course tool). I ran about 20 seconds faster, so the performance was probably slightly worse. However this was one of my best races last year, and this year I'm going off injury.

I started out in 4th then faded to 9th! in the third mile going downhill. My legs were already tired and I didn't want to attack. I passed two people and got passed by 3 the rest of the way. Finished pretty strong.

The pace felt easy at the start so I think I have good speed in my legs, I just need to work on getting stronger. Next big race will be Thanksgiving Half. 33 days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 23, 2017
Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 24, 2017
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 25, 2017
Total Distance
16.70

AM 11.3

3.8 mile tempo in 23:16. Up in 15:09 (9:16, 5:53) (~6:15 pace, uphill) then along freedom trail in 8:07 (5:53 pace, rolling).  It was cold this morning, but not too cold. I was slightly slower than last week, but finished stronger (possible that the wind blowing the other direction accounts for this.)

Then I did 4 hill repeats on the Elementary Hill. It's about .14 miles and the course tool says the equivalent distance is .17. So literally about 225m, but the times should be comparable to my 275 meter repeats...

47.9, 47.0, 44.6, 43.8 On the last two I reminded myself that this was supposed to be a sprinting workout.

Paces: 5:42, :36, :19, :13

Adjusted 4:41, :36, :22, :18. Gotta get these paces sub 4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 26, 2017
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 27, 2017
Total Distance
15.10

Dist Time Pace xDist xPace
2.85 17:30 6:08 2.99 5:51
1.93 12:32 6:30 2.08 6:02
1.14 7:25 6:30 1.19 6:14
2.45 15:36 6:22 2.57 6:04
1.70 10:31 6:11 1.73 6:04
10.07 1:03:33 6:19 10.57 6:01

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 28, 2017
Total Distance
3.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 29, 2017
Total Distance
13.20

13.2 miles with 4 by 2 miles hard

Took splits about every 2/3 of a mile (the loop breaks down nicely into almost equal parts). It was windy, but the loop is mostly sheltered except for the middle section.

12:09 (4:06, 4:08, 3:55), jogging recovery of 3:40 (about .4 miles)

11:51 (3:55, 4:04, 3:52), 3:49

11:57 (3:56, 4:06, 3:55), 4:06

11:57 (4:00, 4:08, 3:49)

First one was slow as I was still cold. Then for the third and fourth my legs got tired. Could probably have done another one sub 12.

Including the rest did 9.3 miles in 59:29=6:23 pace. About 5:56 avg for the 8 miles hard (course is slightly longer than 2 miles)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Mon, Oct 30, 2017
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 31, 2017
Total Distance
14.00

Dist Time Pace xDist xPace
2.85 18:19 6:26 2.99 6:08
1.93 12:33 6:30 2.08 6:02
1.14 7:24 6:29 1.19 6:13
2.54 15:47 6:13 2.53 6:14
8.46 54:04 6:23 8.79 6:09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Total Distance
369.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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