my makeup may be flaking

My achilles was a little sore so just a small amount of jogging as I was a course monitor at the Club northwest resolution run. Winning time was 14:56! by Michael Eaton, the local hero. Jogged around some more doing course cleanup.

AM 2.9

PM 13.9 including 3 by 3200 in (11:16, 11:19, 11:12) with 3.5 mins rest.

Approx splits of (5:38, 5:38), (5:41, 5:38) and (5:39, 5:33), suggested split was 5:42, but this didn't feel very tough. Last 800 of the last rep in 2:42. I led the 1st mile of each rep and Mark Bloudek led the second mile.

Nice that mile repeat pace has become 2-mile repeat pace in about 18months.

Warmup 400 in 71. Goal for 2019: a warmup 400 in sub 70 (running relaxed).

Second road race and third race overall in the series. Made a concerted effort to get out hard and was in the top 20 after 400m as opposed to 60th place like in the XC race. Top pack of about 8 left me in the dust and there was no way I could have gone with them. At about 1km in I moved to the front of the chase pack. A couple of guys stuck with me but not for long.

Hit the mile in 5:14, which was kind of surprising as I felt like I was running slower than that. The leaders were probably sub 5 with the closest guy at 5:07. I accelerated and caught him at about the 2k point, but I noticed my feet were slipping a little with each step (maybe mud on my shoes). I tried to scrape it off on the sidewalk while continuing to run, but it turns out that's not physically possible. However we soon transitioned onto gravel and that seemed to do the trick.

Still felt like I was running slower than last time, but the 6th and 7th guys who had been out of sight were coming back to me. Started my kick a little bit too late (because of the turns it kind of sneaks up on you) but still managed about an even split 5:14, 5:15.

Jogged home to cooldown.

CNW sunday run w/ Andy, Carl W, Mitch, Garrett, and Acy

AM some Taiga hill repeats w/ 400m jogging recovery: 3:09.8, 2:18, 3:05.9, 2:30, 3:03.9, 2:29, 3:00.4

AM 9

PM 4.6

My right glute is really sore this week for some reason (squats maybe?).

AM 2.9

PM 13.7 w/ 3x2400m in 8:17, 8:15, 8:06.

We had a big pack today: Chris S, Chris F, Mitch, Garrett, Waqar, Luke, and John C. I led the first one almost entirely. Then Mitch led the second. Chris S decided he wanted to run a little faster on the last one and ran ahead, then John started pushing the pace before I took over. After running around 82-83 the first two reps. I went 82-82-81-81-80-80 for the last one.

avg of 5:30 per mile (5:28 per 1600). This pace is starting to feel easy again.

AM 17.5 miles including 8 mile tempo run with CNW. The tempo run for Group 2 was supposed to be 3 miles at 6:16, 3 miles at 5:56, then 2 miles at 5:36. I didn't have a garmin but I think we were very close to hitting the correct pace, based on both Garmins and trail markers. When everyone's garmins beeped for mile 6 we were at 36:19 on my watch. Then (after waiting 3 seconds to get to a marker) I timed an approx two mile effort using marks on the trail. It was 11:19 for 2.06 (5:29 pace) and I dropped everyone. The other club members said they thought I was running 5:25 pace or faster based on their watches. I don't know. This is why I don't trust GPS. I do know that I ran fast enough that I almost caught up to group 1a. Overall the tempo run was 8.07 miles in 47:41 (5:54 pace). Ran with Chris F, Luke, Garrett, and another guy whose name I should really know by now but don't.

Greenlake to Magnuson park and back.

AM 7.5 miles including a short workout at Green Lake Track. A few drills, then 4 by 400 in 78 seconds with 60 seconds rest. Then 4 piano/soapbox hills in 35.3, 35.2, 33.4, 32.2

PM 4.6

AM 9

PM 4.6

AM 2.9

PM 13.6 w/ 5x4min with 2mins off. I ended up moving up to run with the 1a group: Lance Thompson, Gabe Kliot, Spencer Walsh, Dylan Kent, and Pete Hanson. I ended up running 78-79 second pace per 400m.

AM 9

PM 2.9

Went much better than the first XC race in the series. Made a conscious effort to sprint hard the first 100-200m, and it worked as I found myself in the top 20 or so as opposed to in 60th like last time.

About 3minutes into the race I made a strong surge and moved into 11th, but as I was doing it my shoe came untied. I spent a lot of the rest of the race worrying about that, especially on the turns. Second time up the hill I moved into 10th but I was starting to hurt and I was thinking about the second race that I had coming up.

I finished strong, passing one more person, but I did not empty the tank. Oh and my shoe did end up getting sucked off of my foot in the mud with about 200m to go. In the end I was about 20seconds faster than the last race.

Afterwards I went back to my car and chilled a little, Then picked up my bib number for race #2. As I was skipping the weekly tempo run with the club I decided I would enter the magnuson series 15k which started about an hour after my race. As I was warming up I was definitely feeling the first race in my legs.

I started out strong 5:52, 5:56, 11:52 (3+4). Then after a 6:02 fifth mile, I slipped and fell pretty hard. It was weird as it wasn't even on a tight corner. I briefly thought about dropping out as I was passing close to my car, but I decided it wasn't too bad so I kept going. 6+7 combined were 12:07, which isn't so bad because it included both the fall and a big hill. But then I only managed a 6:06 for mile 8 and I knew that a good time was out the window. 7:54 (5:58 pace) for the last 1.321.

All in all a success as I managed about 6flat pace for the 15k despite everything. I was definitely moving more gingerly round the corners the last 3 miles.

Around Green Lake and Lower Woodland. Feeling very tired and sore.

AM 4 Taiga hills. Getting closer and closer to sub 3. Also my recovery time is getting shorter. Short workout and low mileage today as I was feeling a little tired. Felt very good on this workout however. 3:08.1, 2:08, 3:05.5, 2:07, 3:01.9, 2:16, 3:00.1

AM 9 Still sore from Saturday

PM 4.6

AM 2.9

PM 4 to track + 6.2 workout+2.9 home+2.6 recovery/warmup/cooldown=15.7

Workout was 5 by 2000m at 82-83 (i.e 6:50-6:55) with 2:30 rest. Ran in a big group 2 (Mark B, Chris F, Garrett, Danny, John C, Mitch, Sheridan, Waqar, Luke and Nick) although about half the group stopped at 4 (the fifth one was for overachievers) and Mitch dropped us all after about 400m on rep 1.

I stayed pretty relaxed on the first 4 (6:51, 6:51, 6:48, 6:52), leading a couple of laps here and there. My breathing was relaxed but I didn't want to go faster because it's a long workout. On the last one Chris and I decided to go faster. I hit 800m at 2:42, but that wasn't fast enough for Chris who went by me and lifted the pace. I thought about trying to maintain contact but he kept ramping it up so I opted to stay comfortable and hit 81, 81, 80 for the last three laps to run 6:44. Chris ended up running 6:34! During the cooldown he reminded me that he has a 15:16 5k PR and is just trying to get back. I was like 'tell me about it'.

Also the warmup quarter this week was 73 although I ran a lot of it in lane 3 like a gentleman.

Then I ran home and in my head I started totalling up the mileage for the day. I thought 'I'm going to crash aren't I?' and I did, pretty hard, about 1 mile from my house.

Anyway, another excellent and controlled workout. Could not have stuck with the 1a guys today as they ran 6:35x4 + 6:30  (group1 ran 6:25x4+6:10)

Note: The 'Danny' listed above was actually Danny Mackey, coach of the Brooks Beasts, which is the local elite (olympic development) training group.

AM 9

PM 2.9

Long run including 7 mile tempo run with the club (40:20/5:46 pace). Last two miles in 10:59. I always seem to do a lot better in the tempo runs, as I set the pace for most of the run today.

Greenlake + woodland park

AM 2.9

PM 6 including 10 pickups to about 5:20 pace of about 90 seconds on average.

AM 9 Feeling a bit of pain this morning but better than Sunday.

PM 4.6

AM 2.9

PM 13.2 including 4 by mile with CNW. 5:22, 5:16, 5:16, 5:11. Rest was 2.5 minutes. Ran with a big group 2: Chris F, Nick, Sheridan, Luke, Garrett, Tahoma, and Dylan for part of it. Also some of the marathon guys joined us: Shaun Frandsen, Gabi Kliot, Mark Bloudek, Nick Bowden.

I didn't do a ton of leading in this workout which was fine. I took over the last lap of rep 1 as I felt the pace was slowing a little. I took it out hard on the last rep intending to hit 78s and to lead most of the way, but like half the group decided they wanted to go even faster and split 76-77. (Right as we hit this split, group 1 finally lapped us splitting 2:16-2:17 for 800, so err...yeah) I ended up running 78,78,78,77 for the last rep to get 5:11, while the front guys split 5:07. Only started to hurt briefly with about 200 to go then relaxed a little.

On the cooldown Chris and I tried to persuade Luke to join us for the track 2 mile on Saturday.

AM 9 (It's nine damn it I don't care what the sidebar says. I just mapped it again on gmaps to confirm).

PM 2.9

Track 2 mile (not 3200m) in 10:33. Was hoping for a sub 10:20 but just didn't have it today for some reason. Everything felt slightly off.

I was in dead last for the first 2 laps and didn't start to move up until about 1k into the race. Then I passed a lot of people who were dying but I slowed down too. Probably split 5:12/5:21.

Splits of 78, 76, 80, 78, 81, 80, 80, 77.

Snowy in the morning. Icy in the evening.

AM Ran in woodland park to get better footing on the grass. It kind of worked.

PM Much dryer out when I ran home.

AM 11 Ran in woodland park, at green lake, and ship canal trail. All were in decent but not great shape. Ran a 6minute mile at green lake before giving up and continuing my run. I'll run more on the Ship canal trail tomorrow.

PM 2.9 Skipped the 8x1k workout with the club because I'm not insane.

AM 11.9 miles 10.02 miles in 60:18.4 in the ship canal trail. (10 mile split in 60:08.7).

Segment splits: 9:17, 9:06, 8:02, 7:59, 8:58, 9:01, 7:57

Mile splits: 6:03, 6:10, 6:06, 5:59, 6:06, 5:55, 5:56, 6:05, 6:00, 5:49

There were a few icy spots (particularly miles 2 and 8) but in general the trail was clear. However it was pretty cold (25F) when I started, although it probably warmed up as I went.

My glute started to complain a little in the second half, particularly on the ice when I was slipping. However when I was done the pain didn't seem any worse than before I started. This might be something I just need to run through as it doesn't seem to feel any better after a rest.

AM 10.2

PM 2.9

Snowy snow snow, but still managed around 8 flat pace.

Ice run at Green Lake

AM 6 miles in snow

PM 2.9 miles on ice. Hamstring did not like the constant slipping.

AM 2.9

PM 13.8 Fartlek at Roosevelt track with the club. 2mins on-1min off. 

Estimated distance traveled=5.93 (5:54 pace).

Covered about 4.43 (5:25 pace) during fast segments and 1.50 (7:20 pace) during slow segments.

Pretty good seeing as the track was slick.

AM 8.7

PM 2.9

AM 6

PM 2.9

Including 7 miles in 41:30 followed by 7x1min on 1min off. 'on' was about 5:00-5:10 pace, 'off' was about 7 flat.

13 miles at 6:45 pace. Feels nice to run on dry ground again.

AM 9

PM 6 Felt good at the start of the run and started running some fast miles. After some low 6s I started to feel pretty bad (probably not enough to eat/drink as the cafeteria was closed at work today).

AM 2.9

PM 13.1 including 5xmile w/ 2.5 minutes rest.

Goal for my group was 5:22-25, but I normally am a little faster than our paces so I planned to start at 5:22 and drop down.

5:21.7, 5:21.5, 5:20.0, 5:19.1, 5:15.0

We had a big group so I was mostly drafting, except for #3 which I led the whole way. On the last rep I followed Nick D and Dylan to begin with, but they kept getting faster. I cruised to an even split 5:15, which felt unforced.

17 miles including 7 miles at 5:45 followed by 1 at 5:34 (total of 8 miles at 5:43 average). Felt pretty hard. Ran with Mark Bloudek and Nick Bowden, who will also be racing the Lake Sammamish Half next weekend.

Woke up feeling really sick. Took the day off.

Still sick but ran to and from work.

sick

Still sick, but decided to do 6 a little faster in the morning (low 6 pace) to give a little stimulus for Saturday.

Lingering sickness, not ideal the day before a race but what can you do.

1:16:04, roughly a 1 minute post mayan apocalypse PR.

Good race, but what might have been if I hadn't gotten sick. Oh well.

Warmed up with Mark, Nick and Turner Wiley (who would win in 1:06). It was cold.

I had been thinking about starting off conservatively but I just decided YOLO, I'll just run with Mark and Nick until I can't anymore. I have been able to keep up with them fine on tempos so I thought I might be able to stick it.

Two factors working against me here:

1) Sick for a week.

2) Vapor flys/wheelie shoes/whatever they are. Mark and Nick busted them out for the race and I did not. Instead I opted to go with my GoSpeed 3s.Probably should have used the 4s or 5s. I've run a ton of good races in those shoes but after 9 months of running in more recent models I wasn't really used to them anymore. So I just felt clunky and now I have sore calves...

Even after one mile I was feeling uncomfortable staying with them. Had I been running by feel, I definitely would have been slower. So I was relieved to see us hit the first mile in 5:29. Mark assured me that they would settle into a slower pace. But it was obvious from the beginning that I was working much harder than them.

Just before 2 miles the trail made a sharp turn and a little gap formed. I couldn't even surge back up to them. My second mile was 5:40 already a couple seconds adrift. I fought hard trying to keep the cap constant for another mile (again 5:40) but they opened up another couple of meters. There was a pack of six of them in all and now I was by myself.

After that I just tried to stay positive. I was cold and felt clunky, but I was still on a good pace. I just had to keep my turnover going. Fortunately I got passed by another pack of three at about the half way mark. Which gave me a little bit of a boost.

Splits: 5:29, 40, 40, 45, 48, 50, 51, 52, 53, 54, 55, 58, 45, :35

Still sick as I write this one day later.

Just happy to make it through the race without any problems. Ran pretty consistent 6 flat miles throughout before fading a little on the hills near the end. I have been sick a ton and traveling.

AM 9

PM 6

Attempted to do the CNW workout but was too sore. Managed 4by1k with 2:30 rest (3:18, 18, 19, 16). Then I dropped out after a 2:48 800. 

AM One loop of green lake

PM 9 miles home

Included an 8 mile tempo with Nick B., Chris F., and Jordan. Was definitely struggling on the tempo and almost got dropped about 4 miles in but I rallied.

5:47, 43, 45, 48, 45, 44, 49, 39. Solid performance.

Around green lake and woodland park.

AM 6

PM 2.9

8 by 800 with CNW 2:33-34 average

Ran mostly with Seth B. for the first six, but then ran the last two solo. Could probably have tried to run with Gabi and Jordan but I didn't have the confidence.

Eight mile tempo run with Lance, Jon C., Geoffrey, Gabi (AKA fast people). I was able to hang on though: 7 miles at 5:45 then 1 at 5:27. Starting to get it back after a few down weeks.

Brutal workout today. Goal was a four mile tempo starting at 5:45 and cutting down ten seconds per mile. We decided to run to Green Lake as the first mile was supposed to be slightly easy.

First split was 5:51, then I took the lead and ran a 5:41 for the second mile. However, I think my watch was shortchanging as everyone around me had 5:36. After that Nick D. and I just started to hammer. Third mile in 5:29 ish. Then Nick found another gear and I just tried to hold on. He ran 5:11 for the last mile, and I ran 5:15! The last mile was very hard but I think it was supposed to be so that's ok.

Including a 6 mile tempo with Gabi, Jordan, Chris F, and Sheridan.

Ran 5:47 pace for the first 5 then dropped a 5:19 for the 6th mile.

AM 2.9 to work

PM CNW workout: 4 mile tempo + 6 by 200m. After last week I was feeling more confident about a 4miler at 5:30 pace (which was the assignment), but I commented before the workout that it would be comfortable for perhaps 6 laps. Therefore I spent the first few laps sitting at the back of the group. The pace didn't feel fast, but we kept clicking off 82s.

At the mile a gap started to open at the front, so I accelerated and filled in the open spot. Naturally after that the whole group started to go a little faster. As we were ahead of pace I didn't go to the front until the last two laps, when I sped up to just about 80 per lap.

Splits of 5:29, 27, 27, 21=21:44. Compares favorably to the 22min tempo run a few weeks ago when I ran 5:40 pace.

I did surprisingly well on the 200s, running in the 33s for each one and mostly keeping contact with the younger guys,

AM 14.2

Ran to the Roosevelt high school for the CNW workout. It's the weekend of the Eugene/London Marathon so a ton of people were gone, along with all the people recovering from Boston. My workout was a 'broken tempo': 3 miles at 10k pace + 5-6 seconds per mile followed by 1min rest then a hard mile.

Originally it looked like I was going to be doing the workout alone but then Mitch decided to drop back and run with me. We traded of laps and ran totally even 5:34,34,34=16:42. We were fighting a wind on the home stretch.

For the hard mile, Mitch took off extremely fast, but I passed him after about 400m and ran alone the rest of the way. Splits of about 78,79,81,75=5:13.

Overall an ok workout, seeing as I was still sore from wednesday.

Ran 19.9 miles early at Green Lake. I ran a couple of laps on the dirt (8 miles total at 7:15 pace) to warm up then did 8 miles at 6:14 pace which should be right around marathon pace.

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.

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.

Long walk (3 hours).

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.

Workout: 8 by 1km 3:15 avg.

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.

Lots of little small pains after a big week. Decided to take it easy.

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

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.

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.

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.

AM 10.02 miles in 60:42

Medium long run with some 7 miles at 6:20 in the back half.

Running around mercer island, steady run 6:47 avg.

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.

Final workout with the club before the marathon.

Tyler Van Dooren (one of the fastest club guys) wanted to rest his ankle so he said he would be doing 5 miles at 5:45 plus one at 5:15, which is a workout I know I can do (maybe a little slower at the end). We quickly ended up with a big group as all of the April marathoners are now finishing up their breaks.

I chose to run in my Razors, which are my marathon shoes I've been doing long runs in, to see how something fast felt in them. I ended up feeling great, averaging 5:41 for 5 miles then dropping down to 5:24 for the sixth mile. I got dropped HARD by Tyler though, who ran 4:53 for that sixth mile.

SEA --> DC

5:45 am run (which felt like 2:45) to the Lincoln memorial.

First ever plenary talk. DC --> Sea

Now let's all take a moment to remember when I beat Connor that one time.

AM 2.9

Stiff from long plane ride. Yuck.

Gah, long time since I've posted.

Did 5 by mile today with CNW guys. We traded off leading each rep: 5:23, 23, 23, 21, 17. Solidly in group 1a today. Crazy how easy this pace feels now, although the 5:17 on the last rep got a little uncomfortable with a 76 final 400m. Two minutes jogging recovery. Workout was intended to be 'slow' as most are running high volume at the moment. Ran mainly with Mark Bloudek, Pete Hansen, Nick Bowden, Gabi Kliot, and Evan ??.

Warmup 400 in 69.1 feeling pretty smooth.

Cooled down barefoot on the infield afterwards.

10x 1k w/2.5 minutes rest

The 1a group pace was 3:18-20 for 4, then 3:15-17 for 3, then 3:12-14 for 3. That's a very reasonable workout for me on the track but on the XC course, it's a different matter.

Started out strongly but then faded as the workout went on, eventually the large group was just down to Chris F and I with Chris kicking my butt.

Starting to accumulate enough workouts that I can make my patented tables