| 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 RHR 60 2.5 miles
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| | Ran |
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| | AM HR 52
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| | AM HR 58 Did a pretty pathetic 5k tempo in 19:16 on the Liberty Park (Demetrio) course. 1k splits (3:45,3:44,:3:56,3:54,3:57). My heart was fine, but I got a pretty bad headache that just got worse and worse. |
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| | Ice soccer loop with Allie. Longest run in 6 weeks. AM HR 57. |
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| | AM hr 61 |
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AM HR57 5 PM 2.5
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| | AM HR 55 |
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| | AM HR 61 |
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| | AM HR 58 |
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| | AM HR 62 |
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| | AM HR 65 |
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| | AM HR 64 |
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AM 6.2 PM 4.5 Did another 5k time trial. Slightly better than the 1st but I still do not feel comfortable pushing very hard. I should slap on a HR monitor for these in the future. I'll bet my HR was in the 170s. 1k splits (3:38,3:45,3:48,3:48,3:46)
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| | AM 2.5 PM 4.7 |
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| | AM 2.5 PM 5.3 |
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| | AM 5.2 Running PM 4.8 Running plus clues |
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| | AM HR 68 PM 7.5
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| | AM HR 72 AM 4 PM 4
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AM HR 68 AM 2.5 PM 4.5
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| Race: |
UNICEF 5k (3.11 Miles) 00:18:19, Place overall: 2 | | First race since Thanksgiving. My heart rate was actually 68 this morning which meant that I was not really comfortable pushing. I decided that I would just try to stay right on the highest pace I could go without caused my heart to skip. Some other guy ran right next to me for about 4k until realizing that I couldn't run any faster and then he sprinted away. Very happy with this overall. Just hoped to break 19 and I ran 18:19 and felt pretty good. Course may have been ~15 seconds short, but there were some weird turns so this is certainly better than the 18:45 TT I did before getting sick. Also, won Skechers GoRun shoes which is pretty decent.
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| | AM HR 60 |
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AM HR 57!!2.5 PM 7.5
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AM HR 52!!! 3.7
PM 7.2
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AM HR 61 4.1
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| | HR 58 |
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| | AM HR 56 |
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| | AM HR 58 |
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| | AM HR 53 |
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| Race: |
Cookie Chaser 2k and 10k (6 Miles) 00:37:30, Place overall: 1 | | 2k in 6:47 (6:22 in 2011) '10k' in 37:30. They said at the start that the course was short and it turned out to be about 6. However there were some decent size hills in the race that the course tool says makes up for the fact that it was short. Time is worth maybe 37:50 on flat. After the first mile or so I ran alone, but I kept a steady pace. Pretty happy with this one. Next goal: sub 1:20 at Provo City half. Afterwards, Allie had to leave to I waited for awards. Then I ran to the Trax via the JRP, which I began to realize was a bad plan. After about six miles I stopped at a lemonade stand run by some little girls. It makes sense, because this was my highest mileage for a single day since the Des News last year. |
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| | AM HR 51 |
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| | AM HR 59 |
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| | AM HR 56 |
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| | AM HR 56 2.5 |
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| | AM HR 53 |
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| | AM HR 59. |
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| Race: |
Provo City Half Marathon (13.1 Miles) 01:19:18, Place overall: 17, Place in age division: 3 | | Felt OK for the first 7 miles: just a few heart jumps but nothing serious. As I knew there were no mile markers, I ran with my garmin. My cumulative pace was holding steady at 5:50 until we left the canyon when I started to slow down. Reached 9 miles in about 53 flat and then hung onto about 6:20 pace the last bit. The last four miles were very painful. |
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| | AM HR 63 |
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| | AM HR 61 |
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| | HR 60 |
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| | AM HR 59 |
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AM 5.5 Been feeling really terrible this week. Did 7*(1min on - 2min off) in an attempt to get my legs moving. Felt ok. Fortunately, there was a math problem embedded in the workout. 1st loop of liberty park contained 4 minutes of fast running and 6 minutes of slow running. 2nd loop of liberty park contained 3 minutes of fast running and 7:27 of slow running. A loop of liberty park on the wood chips is 1.46 miles. Assuming that my fast and slow running speed stayed constant throughout the workout, what were those speeds (in mins/mile)?
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| | AM HR 59 |
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| | AM HR 63 |
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| | AM HR 59 |
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| | AM HR 59 |
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| | AM HR 67 |
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| | AM HR 61 |
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AM HR 59 |
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| | AM HR 72 |
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| | AM HR 70 |
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AM HR 66 Next Goal: Sub 28 at Crack of Dawn 8k (6/1)
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| | AM HR 69 |
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| | AM HR 69 |
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| | AM HR 66 |
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| | AM HR 67 |
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| | AM HR 61 |
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| | AM HR 66 Run along Utah Marathon course then south on Wasatch to Big Cottonwood. Run started out OK, but I started to really suffer the last two miles. Both my arms were killing my towards the end of this run. Ear canals closed up a bit but not too bad and my heart rate was fine. When I finished I felt very nauseous and dizzy for a few minutes. |
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| | AM HR 72 |
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AM HR 74 AM 5.3 48:50 155/182 704/239 PM 7.6 63:22 159/200 671/1093 |
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AM HR 77! Noooooooooooo Ran 5.4 to school this morning. I tried to run slow enough to keep my HR in the 'easy' zone. This apparently requires running 11+min/mile (albeit uphill with a backpack) and even that was raising my heart rate into the 150s. I think I waited too long to use the HR monitor. Hopefully a rest day will get me back into a manageable condition. 5.4 (60:17 146/167 699/277) (11:09/10:45) 10:29/10:06
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| Race: |
Crack of Dawn 8k (4.97 Miles) 00:26:49, Place overall: 3, Place in age division: 1 | |
AM HR 69 Flat time equivalent: 29:29 Not sure how accurate my garmin was in the canyon. It said I was running 1:11 pace on my warmup. Mile | Time | Avg HR | Max HR | 1 | 5:09 | 173 | 226 | 2 | 5:16 | 186 | 230 | 3 | 5:27 | 184 | 190 | 4 | 5:16 | 181 | 186 | The Rest (.97) | 5:42 | 183 | 191 |
Plan was to keep my HR in the 180s, which worked out fine. Not sure what to make of those ridiculously high numbers. My max HR was always been kind of nuts (I would routinely break 200 on runs in HS). Those spikes in the first couple of miles seemed to occur will my heart rate was finding the right zone. I felt pretty comfortable after the first 5 minutes or so. I think the downhill really negated my heart issues as it's mostly about turnover, form and strength. When we turned onto wasatch in the last half mile I slowed to over 7min pace and Allie almost caught me. Hit 5k in 16:20, but with the drop it's probably more accurate to look at my 17:48 for 3.35 miles. Even the adjusted time is generous, I don't think I could run that on a flat 5k right now. 5:50adj pace 181 avg hr
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| | AM HR 72 |
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AM 4.1 37:03 156/194 522/316 8:56/8:53 (8:25/8:23) PM 5.3 39:04 165/198 493/692 7:21/7:17
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AM HR 70 AM 8.0 1:11:51 156/187 800/378 9:00/8:36 (8:33/8:11) PM 5.3 38:06 164/207 257/676 7:12/7:09
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AM HR 70
AM 2.5 Went to see a heart Dr today. They said I had an ectopic atrial rhythm, which is common among athletes and usually not a problem. He thinks it is causing me problems however. They're going to be giving me a HR monitor in a few days. PM 8.8
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AM HR 73 AM 4 40:46 149/167 571/151 (missed first .1) 10:10/9:44 (9:28/9:04) PM 7.9 58:53 160/213 436/850 7:26/7:17
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| | AM 5 49:09 134/153 75/75 134/153 9:44/9:14 |
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| | 10.9 1:26:08 7:55 (didn't time 1 mile) Includes 4 miles downhill in 24:50, felt pretty controlled but not easy. |
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| | AM HR 70 7.4 1:00:51 148/168 91/91 8:12 |
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AM HR 65 AM 13.0 1:56:14.4 8:56/8:23 130/160 Another terrible long run, but this time I got some data from it. My hr dropped dramatically when I stopped at crosswalks and this made me feel quite faint. Definitely a symptom of low blood pressure. At my last checkup my bp was 108/60. It seems like my blood pressure has been declining in the last year and that possibly means that I am more prone to feeling faint when I get dehydrated. Below is my heart rate profile from today. At around the 50 min mark, I picked up my pace a little but then I started hitting a lot of lights. At each stop light I experience a pretty dramatic drop in heart rate and this lead to some dizziness. I would get going again and feel fine. At the same time, I experience the same hearing loss that I got a couple of times last year.
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AM HR 66 Weird morning run. My HR refused to move out of the 130s. I felt very sluggish and uncomfortable. Then suddenly at about the 4 mile mark, it was like the breaks came off and I felt unstoppable(ish). It's definitely odd that on some days my HR seems to be absurdly high and on other days it remains really low.
I've heard that when you are in better shape, it takes longer to warm up. Allie laughed when I said this, but I used to feel better and better while running until about the 2hour mark. Unfortunately, this effect seems to come with some tough side effects, such as dizziness and nausea.
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First day running with my new event monitor. I have to stick four electrodes to my chest and attach a wire to each one. Those wires connect to a monitor that hangs around my neck. The monitor is connected via bluetooth to a blackberry that I carry in my pocket. If I feel a heart problem then I squeeze the monitor then take out the blackberry to select my symptoms and current activity level. At least, that's how it's supposed to work. Today I ran until I started to feel my heart misbehave, squeezed the monitor and pulled out the phone. It said "Poor Cell Reception"...
Update: That was because I hadn't activated it, now fixed.
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| | AM HR 66 |
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| Race: |
South Jordan Countrytime Riverbottom Loop-de-loop Runathon 5k (3.26 Miles) 00:19:23, Place overall: 3, Place in age division: 3 | |
Splits 5:42,6:10,6:10 then 81 seconds for the final .26...I think that works out to about an 18:30-18:40 if the course had actually been a 5k. gmaps got it at 3.23, garmin at 3.26 I was actually leading this race at 3 miles but I didn't realize it. There were 3 guys way out in front but they all went the wrong way. I closed pretty well but I ran this race wearing a really awkward ekg machine and I had a giant cell phone in my pocket. I ended up getting outkicked by two guys right at the line. My heart was really not great today which makes it difficult to run 5k pace. I feel like I could have kept up those 6:10 miles for a while though. Hopefully I got some good data so I won't have to wear this monitor for much longer.
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| | AM HR 72 6.4 8:58/8:40 128/154 240/240 Oddly low averge HR today. |
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| | AM HR 68 13.2 7:51/7:35 No HR
Not an amazing run or anything...but no fainting spells! And when I was finished I could still see AND hear!
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| | AM HR 64 |
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| | I got an email from the Heart and Lung institute saying that they have enough data and that I should call to reschedule my appointment. I call them up and give the scheduler my name. She says "OMG, James Moore! Yeah, we're rescheduling you for Friday. Your race on Saturday actually melted our servers so they wanted me to tell you not to run until your appointment." Hence 0 miles AM HR 67 |
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| | AM HR 63 |
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| | Dr says they got consistent recordings of 220 HRs and that there were a couple of 280s in there. I am HR champion! |
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| | AM HR 58 So of course now that I have a HR monitor my resting hr goes back down. Did 10.1 miles in 67:07 which is about as hard as I can run anyway. My heart rate behaved during.
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| | AM HR 58 |
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| | AM HR 61 |
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AM HR 62 First track workout in a long time. 4*400 76,75,76,76 then I did 6*100. What's weird is that my HR was pretty low even after a lengthy warmup (it was in the 80s). I've had this issue the last couple of days where it's taken my heart rate about 30mins to rise. Fortunately, it was only 400meters.
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| | AM HR 64 |
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AM HR 60 2*2miles 12:11 (5:59,6:12) and 12:12 (6:10,6:02)
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AM HR 62
A JAJA(K) run(/bike)! I only got dropped once!
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| | Yeah Pendleton river trail! I have now run every trail in Pendleton 6 times, pretty good considering we MAY have spent 12 waking hours there. |
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| | In honor of the heat wave, I decided to run 20 miles for the first time since Des News. I felt fine, probably because of sea level air. |
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| | 5x1600 (5:41,5:38,5:38,5:37,5:41) with about 3 mins rest between each one. |
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| | AM HR 62 10.6 Mill |
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| | AM HR 59 |
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| | AM HR 64 AM 2.5 PM 8 Track workout 4*800 w/90 seconds rest (2:51,2:48,2:47,2:47)
lap jog (4 mins total rest)
4*400 w/60 seconds rest (77.4,74.7,76.0,78.0)
6*100 strides Those 400s did not feel good, full of lactic acid by the end of the last two. The 800s felt pretty smooth, but my heart was misbehaving.
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| | AM HR 67 |
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AM HR 65
Easy day. Tour de Run tomorrow. My goal is sub 1:22 which is just under 6:00 pace.
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| Race: |
Tour De Run Stage 1 (3.107 Miles) 00:18:42, Place overall: 10 | |
AM HR 60 AM 4.1 PM 3 up, 3 race, 2 down Tour De Run! Pretty sweet race/course. Plenty of competition but I felt pretty bad. 5:32 for the first mile which is way too fast. It felt pretty easy but I could feel bits of my legs falling off as I ran. Second mile has a decent downhill, but I slowed to about 5:50 and I think my right foot fell off. Third mile was 6:30 and it was a complete meltdown. I really felt awful.
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| Race: |
Tour de Run 2 & 3 (10.6 Miles) 01:08:30, Place overall: 9 | |
Stage 2 was a 40:24 10k. I never really felt good in this one, which included a 7:22 mile 3 up a steep hill. I started off pretty conservatively but my heart was skipping almost immediately. It was cool to run with allie for the first little bit and then gradually watch her disappear off into the distance the last 3 miles. I held it together ok, as my last 3 miles were the fastest. Stage 3 was a 4.4 mile run which was just terrible and pretty much epitomizes all of my races for the last year. I tried to go out pretty conservatively and ran a sub 6 first mile feeling like it was pretty easy. The second mile was downhill and I slowed down to about a 6:10 second mile. I completely died after that though, running just under 7 minute pace the rest of the way to finish in 28:06. Tour de Run itself is a great event and really well organized, I think everyone agreed that they did a fantastic race. However my races were all terrible and it didn't really come as much of a surprise. I think I have a lot of work to do.
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| | AM HR 72 |
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| | AM HR 65 |
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| | AM HR 64 |
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| | AM HR 59 PM Track workout. 3x1600 with 90seconds rest. 5:50,5:51,5:48 Then 6x100m strides Ran a slight negative split for all of these miles and felt pretty good doing it. Also, I felt a lot better after the workout than before. It probably helped that I forced myself to run the first 400m in about 89seconds before speeding up. I ran the first quarter of tour de run in about 77 and I never really felt good again. At Des News 10k, I'm going to have to be sure to start off slowly, so I'll probably do one more workout to see what that feels like.
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| | AM HR 61 |
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AM HR 58 Today I wanted to see what race pace would feel like on the Des News Course. I ran a 3 mile warmup from my house to the start line and then did 3*1mileish with about 2 mins rest in between. First repeat was along Arapeen, Wakara and Foothill Drive to Mario Capecchi. It was .84 miles in 4:27. 5:18 pace/5:37 pace adjusted. The second segment was simple, straight down 5th south to 13th E. .93 miles in 5:02. 5:24/5:47. I definitely tried to relax this repeat as the first one was fast and I felt like I was holding something in reserve. Final segment I deviated from the course and just went from 13thE&5thS to 9thE&8thS. This last segment had a lot of steep grades and tight turns. It was 1 mile exactly in 5:09, (5:36 adjusted pace). All of these miles felt like there were pretty easy and sustainable. If I didn't know matter, I'd be thinking about a sub 34 on Wednesday. Unfortunately, I'm still concerned about what happens if I try to run hard for more than 1 mile continuously. |
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| Race: |
Des News 10k (6.214 Miles) 00:36:19 | | Splits: 5:17,5:26,5:56,6:02,13:39 (6:09 pace). 5ks: 17:25,18:54 An almost exact replica of my 2010 race but about 10% slower, which has been a pretty consistent pattern this year across all races and workouts. Going by comparison to 2010, the weakest mile was the 4th and then I rallied slightly at the end. As usual, the opening mile felt pretty easy, but I was already sick of the downhill by about mile 1.5 and my legs were dead on South Temple. Approx adjusted time is 37:50, exactly the same as Cookie Chaser.
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| | AM HR 61 |
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| | 2*2miles at Liberty Park 11:47 (2:55,3:00,2:57,2:55) Then 7.5 minutes rest 11:42 (2:52, 2:58,2:57,2:55) This is the first time that I've run back to back sub 6 miles this year. And I did it twice. Did two 12:10s the last time I did this workout. |
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| | AM(barely) HR 61 15 miles: Tanner Park + Zoo. Pretty hot and I had some dizziness during this run, but I was fine while I was running (as opposed to stopped at stoplights). Helped a lot to have Allie cycling next to me. Average pace of 7:55
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| | AM HR 62 |
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AM HR 64 PM Track workout 3*1000 w/90 seconds rest 3:30.6,3:27.6,3:28.3 5.5mins rest then repeat 3:25.5,3:27.9,3:27.4 I've been using the following: Take my 2007-2011 race/workout time and add about 10%. This gives me a benchmark to compare to, rather than always feeling like a failure. "Old James" would have been able to average 3:10 for this workout, but it would have been hard. Adding 10% gives a 3:29 average, which I easily beat today. |
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AM HR 66
4x400 w/90seconds rest 80.0,74.6,73.3,73.8 3mins rest Repeat 74.5,73.5,74.0,72.4 Was planning on doing more, but this ended up being harder than I thought it would.
There was a pretty nasty wind during the workout. My first 400 went 37-43 due to the wind coming up the homestretch. I really had to raise my intensity level to get those other ones in. Looking up the weather yesterday, it looks like I picked the exact windiest possible time to do the workout as there was a steady 25mph wind coming from the south, with gusts into the 40s (at about 10:45pm). Obviously I didn't feel the full effects of that, as the track has some shelter, but the wind was super tough to fight through. Using Daniels formulas doing 400meter repeats in a 20mph wind going along the straights slows you down by about 10%, meaning 7% a lap. I don't really think that I could have average 67s without the wind, but it will be interesting to see what happens next time.
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| | am hr 66 |
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| | Pretty tough long run today. Even though I have been feeling better, every run over 10 miles is still an adventure for me. I went to Jeremy Ranch to run with the big group, which was probably a mistake. I started to struggle about 4 miles in and I was barely able to keep up the turnaround, which we reached in about 52mins. On the way back, things went downhill fast. I lost the group after about 100meters and they were quickly out of sight. Then I started to get my typical low blood pressure symptoms:headache, earache, nausea, pain in both my arms. My breathing and HR stayed at a reasonable level and my legs felt fine, but I was also stuck going very slowly, particularly on the uphill. Once I got to 1:50, I decided to stop, walk and wait for the Cobblers to come get me. Even as I type this, I still have a pretty bad headache and I've been done for an hour. I think runs like this are something I just have to live with, but I think if I can get more used to the pace+distance then it will be mitigated. In addition, I need to hydrate (+saltate?) better prior to these runs. |
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AM HR 64
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| | AM HR 66 |
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| | AM HR 66 3x(1600-1min rest-400) with 3 mins jogging in between. 5:51.4 78.1 5:51.4 77.7 5:48.9 77.4 |
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| | AM HR 70 |
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| | AM HR 65 |
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| | AM HR 65 |
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| Race: |
Bluffdale Badlands 10k (6.214 Miles) 00:37:52, Place overall: 3 | |
Big improvement from my last couple of races today. The first couple of miles contain quite a bit of climbing. My first mile felt very easy effort wise, but my heart was occasionally skipping beats. This could have been due to the zero warmup we got or to the fast pace (first mile was uphill). Splits 6:03,6:30,6:20,5:52,5:53,5:55 pace for last .2 Adjusting for grades 5:42,5:52,6:09,6:11,6:07,559 Adjusted time from course tool is 37:12, my best of the year. I ran the last 3.2 in 18:57. Compare to DesNews:19:33 or Tour De Run #2:20:20 This race was $15 and the course was well marked and pretty nice. The 10k course was accurate, but we think the 5k was short.
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| | Waterwheel loop |
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| | AM HR 67 |
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| | AM HR 71 2*1600 w/90seconds rest 5:49.4,5:50.5 4mins rest 4*800 w/90seconds rest 2:49.1,2:44.6,2:42.4,2:40.6 The miles felt pretty difficult, I didn't think I had another gear for the 800s. Turns out I had two more gears. The wind was blowing from the East, which meant a head wind on the first curve and a tail wind on the last. Mentally, that helped a lot. This workout doesn't give me much confidence about sub 18 Saturday, which is 5:46 pace for 1600meters. |
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AM HR 61 A "tempo" run. I went down then up then down again. 5:56,5:55,6:26,7:02,7:17,7:38,6:10,5:52 pace for final .45 Flattening out the splits with the course tool 6:17,6:11,6:30,6:23,6:30,6:47,6:12,6:07 pace for last .45 That 5th mile felt really, really bad. My legs were burning, but my lungs were fine which seemed odd.
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| Race: |
Dart Challenge XC (3.107 Miles) 00:18:07, Place overall: 21, Place in age division: 4 | |
AM 63 Back in March I time trialed a 5k in 18:45. Then I ran an 18:20 (I called it 18:35 because the course was short) a few weeks later. Since then, I've been kind of stuck. Even though I've been doing more miles and have had some non-terrible workouts, I've been unable to run any faster at the 5k. So...an 18:07 today is a big improvement, but I didn't pass the 10% test. That means that I was more than 10% slower than my peak form. This is a threshold that I have been able to get under in some workouts, but no races. Splits were 5:34,5:59,6:04,30 for the last .1 As usual the first mile 5:34 felt pretty easy. I think I could have run a sub 5:20 first mile and this may be the way to actually go sub 18, I don't know. After that, I felt like I was running in sand, which is what Allie said that it looked like when she passed me at about half way. Like in my tempo run on Thursday (and in Des News and Provo City Half) my legs just tightened up. I actually take solace in this, because this, I feel, has nothing to do with my heart. That means that it is hopefully something that I can fix through training.
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| | AM HR 63 Long run around Salt Lake with Allie and then up Emigration Canyon to Ruth's Diner and back down. Just under 8 min pace for the run. 6:40 average from Ruth's back home felt ok. |
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| | AM HR 65 |
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AM HR 61 1600-800-400 (5:45.8,2:41.0,73.9) 90 seconds rest 4mins rest 800-1600-800 (2:39.8,5:50.4,2:42.0) 4mins rest 400-800-400 (75.4,2:40.2,73.8) Clearly my 400 and 800 times are improving, but my 1600 times are not. On the second 1600 rep, I felt my legs starting to lose power.
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AM HR 67
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AM HR 67
Ran with Collin so I modified the math "10" miler to end at his car. Total time of 62:24 was actually pretty good. Segment splits 18:35,12:33,19:28,11:38 Overall pace was 6:31 (approx 6:17 adjusted) Collin helped me run even by slowing me down (a little) on the downhill sections and then dragging me on the uphills.
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| Race: |
Top of Utah Half (Pacing) (13.109 Miles) 01:34:53 | | 20 miles without fainting OR turning purple. The first time I've done that at altitude since June of last year. Also, highest mileage week in a year. |
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| | 4*1000 with 90seconds rest
(3:23.5,3:22.3,3:28.0,3:26.5)
4mins jogging
4*1000 with 90seconds rest
(3:29.4,3:31.4,3:28.2,3:28.3)
Goal was to average 3:30, which is 8km at 17:30 5k pace, ended up at 17:16 pace (17:23 without the first two). Basic speed is not a problem- I ran a 77! for the first lap of the second rep. My first lap of the 6th rep was only an 86 so I actually had to negative split that one to keep it respectable. I was actually pretty low on energy during this workout so I don't think I pushed myself as hard as I normally do.
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| | AM HR 68
PM 11 miles with 6 5minute pickups. Rope course/metal moose loop. My heart didn't feel good today making the 5 minute pickups pretty pathetic even though they were hard.
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| | AM HR 73
Ran at 10000ft!
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| | AM HR 72
Ran in Silverton, did two by 400 in 85, 86. It wasn't as hard as I was expecting, but it felt weird. Running here is actually preferable to running in SLC. It is cooler and has better air quality.
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| | AM HR 72
Started at just shy of 11000 then gained about 500ft in 3 miles. It was really tough. I ran the first 5k in 31:30. Ran that 5k portion in about 21 minutes on the way down.
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| | AMHR 65
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| | AM HR 67
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| | AM HR 59
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| | AM HR 58
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| Race: |
Layton Classic (6.1 Miles) 00:36:45, Place overall: 4 | | First race: Layton Classic. As a race it was pretty uneventful, I was in 4th pretty much the whole way. I knew that I had a shot at sub 37 as long as I hit 3 miles in 18:30. I came through in 18:32, but I still managed it somehow. My legs felt pretty dead at about 4 miles, but I held it together ok.
Splits:5:36,6:27,6:29,5:44,5:46,6:41 for the last 1.1.
That's right, I think the classic is about .1 short in the last mile. Every year I seem to run a ridiculous split for the 6th mile, which is slightly uphill. According to garmin,gmaps and the course tool, it is 6.1. There is simply no way I ran 5:34 pace the last mile. That also explains how I consistently run close to my Des News time here.
Anyway, despite the shortness, it doesn't make up for the hills. Course tool says this is worth about a 36:15 for a flat 10k. To put this in perspective, that's the same pace as my best 5k this year. I'm not totally suprised by this though. I feel like the worst part of every race is about from mile .5 to mile 2.5. It's during this part that my heart seems to have trouble finding the right pace. After that, everything seems to settle in for a while.
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| Race: |
Alta Peruvian Downhill Dash and Barbecue Bash 8k (4.97 Miles) 00:24:47, Place overall: 7, Place in age division: 1 | | This race was actually on Saturday, but I moved the race report here.
Hmm, this race was kind of nuts. I mostly just felt like I wanted to vomit after about 2 miles. I thought I could go sub 25 though and I just barely managed to do that, but I think I could go quite a lot faster on that course now that I've run it once.
Splits 4:57,4:50,5:05,5:01,4:54 for .97
I split 14:52 for three miles, which the course tool tells me is equivalent to 16:51 for 5k. I slowed down a little on the fastest part of the course (the end) so Sasha's predictor says only 17:21 for the full distance. In any case, that's my two best races of the year in the same day.
Actual Sunday run, was the JAJA group up at Alta. My legs still had some life in them so I decided to stamp out the rest of it.
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| Race: |
Flat as a Pancake 5k (3.107 Miles) 00:17:41, Place overall: 1 | | 4th straight year winning this, BUT I was only first male.
We started out with a pretty good pack of about 4 guys plus Allie. My heart was jumping all over the place. Fortunately, no one wanted to take the lead from me so I just tried to keep it relaxed. After about 1 mile, Allie and I separated from the rest of the field. We hit the turnaround in about 8:10 (for 1.45 miles) and then Allie took the lead. I knew that we were on a good pace so I just tried to stay close. Allie slowly pulled away over the last mile so there wasn't much drama. I ran about 5:37 pace to the turnaround and then 5:43 pace thereafter, which is pretty encouraging.
My legs felt much better during this race than during any previous one, but my heart still refuses to cooperate. This was my fastest 5k since dart challenge last year, but I think I can still go faster.
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| | AM HR 59
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| | AM HR 67
I tried to do a track workout today but I quit after only 3 laps. I was pushing pretty hard, but I was well off from what I needed. (laps of 89,88,90 when I wanted to average 86-87)
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| | AM HR 63
To make up for yesterday I did my math '10' miler.
Segment splits: 17:31,11:34,18:57,11:45=59:47
I cracked at almost exactly the 10k mark (which I reached in about 37:30). This is not good timing as that the start of the most brutal part of the run. I managed to keep the pace in the 6:40s as opposed to the 7:40s, which is progress and I even managed 5:40 for the final mile through campus. Avg pace was 6:13, 6:00 adjusted.
I was roughly 3 minutes faster than the last time I did this workout, but I think that undersells the improvement. I had every single light turn green for me apart from 4th south (which is about half a mile in), whereas last time there were many stops.
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| | JAJA
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| | Random run through Logan, Providence and Millville with a few miles on Hollow road. 7:37 avg!
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| | AM HR 64
PM Zeno's Workout
3200 in 11:45.9 2mins rest
1600 in 5:32.7 90secs rest
800 in 2:44.9 1min rest
400 in 76.5 1min rest
200 in 33.8 1min rest
100*sum(2^(-n),n=0...infinity) in 32.4
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| | AM HR 69
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| | PM (Cold) Track Workout
1x1600 at a 'sustainable effort'=best case scenario half marathon pace=5:50.8.
I did this without look at my watch just to see what it was.
Then 90seconds rest followed by 4*400m with 1 min rest (74.1,75.7,76.0,75.8)
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| Race: |
Hunstville Half Marathon (13.109 Miles) 01:18:41, Place overall: 3 | | Splits: 5:19,5:34,5:43,6:07,5:58,6:16,5:53,6:02,5:54,6:38,5:58,6:29,6:09,:41
The first couple of miles were pretty aided explaining the faster splits. After that, it was an interesting course not especially challenging or aided. It was not as long, straight and flat as I had feared it would be especially near the end. I think some of the miles markers were off so I was probably running about 6:20 miles at the end. That is fine, but I know I can do better. It was a bit cold and I ran by myself the whole way. Still, the elevation profile is either hard than Provo City or about the same and I ran 30seconds faster.
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| | Yeah, there were other people around...makes it easier.
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| | Started a workout of 5min on-5mins off. After 3 reps (feeling good), I had some pain on my Extensor Hallicus Longus. I seem to get these types of injuries when I enter high mileage and from experience I know the best thing to do is to stop running. I stopped running and called Allie who came and picked my up as I hopped along foothill. It already felt better the next day.
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| | Ran only once today to let my foot recover.
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| | Long run in Park City:JAJANAK. Felt pretty good through about 16 miles then the run got hilly. In addition, I wasn't really fueled properly. Feeling pretty confident now though, as my legs feel fine.
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| | After pain in my EHL last week, I have graduated to pain in my FHL. Got through this run feeling ok, but I'm backing of the mileage for a couple of days.
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| | Met up with Collin for a long run. We did 14 miles with the last 5:6:26,6:22,6:19,6:03,5:58. This workout was much easier than I thought it would be...
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| | AM 2.5
PM 10.6
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| | Wanted to do a progression run, but had low blood pressure. After a few 6:30s, I slowed down and ran with Allie.
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| | Draper to Fashion Place.
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| | Prerace marathon miles of 6:22 and 6:05. The 6:05 was very difficult
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| Race: |
Sojo Marathon (26.219 Miles) 02:50:07, Place overall: 5 | | Just barely outside of my prerace range of 2:45-2:50. I think mostly that I'm just unprepared to run a marathon. That doesn't bother me much, because I haven't gotten my mileage back up to where it needs to be. My plan was to roll on the downhills and take it very easy on the uphills. This plan may have worked if not for the fact that I'm woefully out of shape.
The mile markers where all over the place, so the times don't add up properly:
For the first three miles, I ran with a large group of Chad, Tony, Garrett Jones, Trevor and Taylor Monson (defending champ). 6:06,6:03,6:09 These were quite aided and felt really slow even though they were faster than I would have liked. I mostly wanted to stay with the group because it was cold and windy.
The next section was rolling hills culminating with a about a two mile long climb. In this section, Garrett and initially got dropped, caught back up and then were dropped again. Going up the big hill, Garrett pulled away from me and we both passed Chad and Tony (who went to the bathroom). Taylor and Trevor started put a lot of distance on me here. I felt really cold and slow. (6:25,6:34,7:27).
In the seventh mile (6:22), we crested the hill and I could see that the three ahead of me were not getting further away, but were probably about 30-40 seconds ahead. The course started going down again and I knew that if I wanted to catch back up I had to do it then. I did want to catch back up so mile 8 was 5:41, 9 was not quite so down, but I still ran 5:53.
I caught up and we were a group of four again, but now I had a head of steam. I was now feeling warmer and fast and my stride felt easy. Also, it seemed like maybe I was breathing less hard than Trevor and Taylor. I had little confidence that I could hold it together for the rest of the race so I just decided to run and see what happened.
10-13 were 5:52 (still down) 6:18(flat), 6:08,6:08. I think I had the lead when we crossed halfway. I had felt great during that stretch and very much in control of the race, but this feeling quickly evaporated. My legs started to lock down like it was mile 21, right at mile 13.
I backed off a little, but the others did not, mile 14 and 15 are basically flat (6:30,6:33) and I was dropped for a third time. I told myself that if I just kept my pace respectable than I might catch up on the next downhill. Unfortunately, the next downhill was pretty short and steep I sped up to a 6:12 for mile 16, but then we turned into a slight uphill with a terrible headwind. I could still see all three leaders here, but it looked like they were getting further away. Mile 17 was 7:05, including a steep hill. As I crested the hill I caught my last glimpse of Garrett and Taylor turning the next corner (Trevor was already gone), but they must have been half a mile ahead at this point.
I got to the same corner and finally turned out of the terrible wind I looked back to see Tony was closing in on me. A bit more downhill running 6:42,6:29 then one final climb in mile 20 (7:02). Mile 21-24 is all downhill so I was hoping to be able to roll, but my legs were really fried: 6:48,6:32,6:43,6:46. Allie joined me at about mile 22, which helped me a little. In the 25th mile (7:05) Tony passed me, but there was nothing I could do. I picked it up a little bit at the end to finish the last 1.2 at 6:49 pace.
Overall, it seemed like my legs betrayed me more than anything. After about mile 7, I never felt stressed aerobically. Hopefully, it's just a matter of getting more miles in.
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| | Tanner Park
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| | Tempo run 7.8 miles at 6:15 pace.
Splits:
0-3.1 19:49 (6:24 pace) To 1300E/2100S
3.1-5.76 16:32 (6:13) To 700E/900S
5.76-7.3 9:29 (6:09) 1loop of LP+a little
7.3-7.83 3:09 (5:57) Home
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| | AM 2.5
PM 8.7
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| | AM 14.1 with big group
PM 4.1
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| | AM 4
PM 9.9 6*(5min off-5min on) Ran with my backpack going home (about 5lbs). on/off pace was very roughly 6:20/7:30, although without the climb up to wasatch past the zoo, it was more like 6:00/7:15. Mostly looking to build strength with this run so I tried to keep it fast on the rest parts.
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| | 6:44 avg for 12.6 miles
0-4.7 33:21 (7:06 pace) From U to first Parley Bridge
4.7-7.7 20:02 (6:41) To 2000E/2700S via Tanner Park
7.7-9.4 10:57 (6:26) To 1300E/2100S
9.4-12.6 20:32 (6:25) Home
Last week did that 3.2 mile stretch in 19:43 at the end of an 8 mile run sans backpack.
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| | AM 4
PM 4 I think the wind slowed me to a complete stop at one point.
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| | AM 15.1 I must never forget.
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| | On legacy trail. Started off with the varsity (fritz, jake, nate) before they did a tempo. I turned around early and did a tempo on the way back. The first 4 miles heading back were into a slight headwind.
Out 8.22 miles in 58:14 (7:04 pace)
Back in 51:20 (6:15 pace)
Splits: 6:14,6:26,6:15,6:20,6:13,6:07,6:03,6:18 (blergh),6:01 for last .22
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| | AM 6.1
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| | Pre-SHM moderate effort.
55:09 for 8.7 miles (6:20 pace). Pretty good for an early morning run.
Only 30 seconds faster than last year, but I was 30 seconds slower after 3 miles.
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| | Pre-SHM 1600 (86.0,84.5,84.0,81.7)=5:36.2
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| Race: |
Seattle Half Marathon (13.109 Miles) 01:20:16, Place overall: 13, Place in age division: 2 | | My sixth time running this race. So far, there have been 3 windy years (2009,2011,2013). I actually haven't even written a race report for the last 2 years. Two years ago, I was close to winning this race. I had the lead up until the giant hill and then Brian Masterson destroyed my over the second half of the course. That was my last race before everything fell apart. Last year, I was totally buried in 27th. I actually ran a little slower this year, but placed 13th due to 25mph winds gusting to 35mph. There is an added difficulty in that the more exposed parts of the course are also the parts that run into the headwind. Here are some people who ran the race both years. There is a halfway split both years and about a 4.2 mile split for this year.
Name
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Split1 |
Split2 |
Time |
Split12 |
Time12 |
Difference |
Brian Masterson |
23:30 |
35:11 |
1:12:07 |
34:16 |
1:10:08 |
1:59 |
James Moore |
25:46 |
39:00 |
1:20:16 |
38:34 |
1:19:31 |
0:45 |
Martin Pletcher |
25:41 |
39:32 |
1:20:32 |
37:25 |
1:16:25 |
4:07 |
Sean Bonato |
25:33 |
39:09 |
1:20:27 |
40:25 |
1:22:09 |
-1:42 |
Ben Rush |
25:22 |
38:33 |
1:20:42 |
37:27 |
1:18:18 |
2:24 |
Kyle Hedges |
25:24 |
38:45 |
1:20:50 |
37:28 |
1:17:08 |
3:42 |
Michael Ogliore |
26:06 |
39:33 |
1:23:02 |
41:49 |
1:22:53 |
0:09 |
Peter Lessler |
25:54 |
39:40 |
1:23:21 |
39:13 |
1:19:16 |
4:05 |
James Grant |
26:40 |
40:44 |
1:23:37 |
38:44 |
1:19:49 |
3:48 |
Samuel Bradley-Kelly |
27:57 |
42:07 |
1:24:37 |
42:28 |
1:25:13 |
-0:46 |
Aaron Campbell |
27:39 |
41:23 |
1:24:46 |
37:07 |
1:15:56 |
8:50 |
Alonzo Lewis |
26:55 |
40:33 |
1:25:04 |
39:47 |
1:20:27 |
4:37 |
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Median |
3:03 |
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Based on this table, it's pretty safe to say this was a better performance than last year.
I started off in about 30th-40th place in the first mile (5:58). I was anxious to find a nice pack to run with to help with the wind, but after a mile we go up the first of many hills and the race started to break apart. I was in no-mans land in mile 2 (5:54 net downhill) which had some really nasty cross winds. At mile 2 I was still somewhere in the 30s. The third mile was uphill and had a brief tailwind (5:56) I passed maybe 10 people in this mile. I hit 5k in 18:25-depressingly one of my better 5ks of the year. I picked it up as I got into the Mt Baker Tunnel (5:52) but I had to bridge a gap to the next group. My legs were already feeling weak and I knew it would be asking a lot to continue to run 5k pace.
Got out of the tunnel on Lake Washington Blvd and really started to feel bad. This was the only other place where I felt a slight tailwind and I tried to make the most of it. I caught and passed a few more people but it was getting very spread out. Next two miles were only 11:59 and I could feel myself weakening. After I passed mile 6 I could only see two more people ahead of me, Kyle Hedges and Ben Rush. Mile 7 has a mini precursor hill in it. I felt I climbed the hill strongly but my quads weren't prepared for running fast down the other side. I ran 6:10 which is a reasonable split. I then only managed a 6:53 for Mile 8, should have been 10 seconds faster on that mile, but I was not losing ground on the people I could see. In Mile 9 (5:52) I made a big push to pass Kyle and Ben to make sure they couldn't latch on. Mile 10 is a gradual climb (6:06) and I couldn't see anyone ahead of me.
I just tried to survive the final 5k. I was completely by myself and there was a lot of wind wipping around. Last year I had been in a pack of 3-4 during this stage and so I probably closed much faster. I ran 6:24 for mile 11 (head wind, climbing) and then a 12:29 for 12-13 (wind up and down).
Due to all of the bridges and tunnels, this course is immune to accurate course tooling. My estimate is that it is about 2minutes slower than flat, roughly canceling out the effect of sea level vs slc altitude. Putting this together, it seems that perhaps I can run a 1:17-1:18 flat half in SLC.
I think I'm gradually learning how to train and run with my circulatory problems, but it will take some time to rebuild my fitness. Aerobically, 5:50 pace felt pretty reasonable, but my legs aren't used to running fast for that long. Time for long miserable winter tempo runs.
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| | AM 3.1
PM 9.1
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| | AM 2.5
PM 9 including 45 laps of field house track reversing directions every 15 laps.
1st 15 12:40 for 1.97 miles 6:26 pace
2nd 15 13:20 for 2.05 miles 6:24 pace
3rd 15 12:10 for 1.97 miles 6:11 pace
Total 6:21 pace
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| | Emigration MArgh!ket loop
What comes next?
1 11 21 1211 111221 312211
PM 3xLP
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| | AM 2.5
In yesterday's sequence
1 11 21 1211 111221 312211 13112221
what is the largest digit that can appear? (i.e can the number contain a 4? or a 5?...)
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| | AM 10.1 w/ Allie
PM 5 to school and back
At James Zwick's Levan Turkey Trot, the winning prize is awarded in a rather odd manner. The winning athlete is given the choice of three boxes, one of which contains a 10lb turkey, and the other two each contain 10lbs of slugs. The winner chooses one box but doesn't open it, then the race director opens ONE of the other two boxes to reveal 10lbs of slugs leaving the third box unopened. The race director gives the winner a chance to switch his choice to the third (unopened) box. Should he stay with his original choice, switch or does it make no difference? This question assumes that the 10lb turkey is more desirable than 10lbs of slugs.
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| | Miserable Winter Tempo #1 19F and sunny
9 loops of Liberty Park first 3 with Allie
7:47,7:21,7:12,6:57,6:43
Then the tempo
6:12,5:57,6:05,6:08,6:01,6:07,5:54
Felt ok.
You’re in a room with four holes, and through each hole is a button. Each time you press the button, it toggles between on and off, but you don’t know what it is to begin with and can’t tell the difference when you press the button. You have two hands, so you stick them through any two holes you choose, then either press the buttons or not. After you press the buttons, they spin around a random number of quarter turns. You can then do it again, but you don’t know whether you’re pressing the same or different buttons as last time. You’ll be free from the room when all four buttons are on or all four are off. How can you escape the room with 100% accuracy in finite time?
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| | 23 laps of fieldhouse track in 18:10 (6:01 pace) plus strides and plyos
One hundred of the world's greatest logicians are stuck on an island. They are all either wearing a red hat or a blue hat. There are no mirrors on the island and the logicians are rendered unable to remove their hats, speak or communicate in anyway, presumably by the same authority that placed them on the island and gave them hats in the first place. The logicians will be free if they can figure out what color their hats are. Everyday at noon, the logicians gather into a circle, anyone who has figured out the color of his hat must announce the fact. If they are correct, they go free otherwise they are shot. A logician will therefore only announce the color of their hat WHEN THEY ARE ABSOLUTELY SURE.
They know there is at least one hat of each color.
All the logicians can escape the island alive. How?
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| | AM 8.8
PM 4
A population of bacteria is growing inside a glass Jar. At 8:00am there is a single bacterium, at 8:01am there are 2, at 8:02am there are 4, at 8:03 there are 8, etc. The jar fills up at 9:00am. When is the jar half full?
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| | PM 9 including a 4 mile tempo in Liberty Park:5:49,5:48,5:50,5:49. Temp was 14F. Probably split about an 18flat 5k.
I was shooting for half marathon pace (predicted to be 5:5x) and exceeded my expectations. Would have fallen off this pace at 1.5 miles in August.
You are in a room with 3 light switches, but the lights are in a different room. You want to figure out which switch goes to which light. How can you do this if you can only enter the room with the lights once?
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| | AM w/Allie A Loop and a loop and a skosh
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| | Mini math loop 47:16 for 7.45 miles (6:09 adjusted pace)
Also did this loop August 15th and ran 49:01
Splits Distance Time (8/15/13 Time) (pace)
0-2.93 17:58 (17:37) (6:07 pace/6:24 adjusted)
2.93-4.17 7:56 (8:43) (6:23 pace/5:46 adjusted)
4.17-5.92 11:46 (13:06) (6:43 pace/5:58adjusted)
5.92-7.45 9:36 (9:35) (6:16/6:20 adjusted)
The August 15th run was weird because I completely fell apart in the middle. This time I sped up in the middle relative to the difficulty, but I think that's mainly because the ice has a larger effect on downhill than uphill.
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| | AM Half marathonish time trial (around island) in 1:20:49 6:09 pace (5:55 according to course tool). "Only" 5 mins off of my best workout on the course.
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| | Slough run
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| | AM 11 Arboretum to Gasworks and back.
PM 3.4
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| | AM 17:30 5k on Middle school track. Fastest unaided 5k of the year.
km splits 3:29,3:31,3:32,3:31,3:27
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| | Round the island in about 1:45
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| | AM 9.9 with Allie
PM 5.1 south tip tempo in 31:31 (6:08 pace/5:49 adjusted) I think my best time for this tempo course is 30:43, so that's not a bad effort. There are a few very steep hills, trails and steps that slow you down a little.
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| | 17.9 miles in 1:59:36 (6:41 pace)
0-1.75 11:49 6:45 pace
1.75-4.05 15:29 6:44
4.05-9 34:17 6:56
9-13.7 32:25 6:54
13.7-15.4 10:54 6:25
15.4-17 9:26 5:54
17-17.9 5:15 5:49
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| | 0-2.48 14:14 5:44 pace
2.48-4.13 5:55 pace (5:41 adjusted)
4.13-6.93 6:30 pace (5:53 adjusted)
6.93-8.72 5:53 pace (5:54 adjusted)
Because of the early dark here (and the fact that most roads don't have sidewalks) have to do these runs earlier than I'm used to. My stomache was a little upset during this run and that was probably my biggest difficulty. 8.72 miles in 52:42 6:03 pace (5:49 adjusted).
Last day of low altitude training camp and I feel pretty good about this one.
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