my makeup may be flaking

December 21, 2024

15% off for Fast Running Blog members at St. George Running Center!

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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to Ukraine's Armed Forces

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

Thu, Aug 24, 2017

Total Distance

15.00

Modified the 4 by mile workout. It used to be down-up-down-up. Now it's up-up-down-up. The only change is the first rep which is now .82 miles uphill instead of .98 down.

Surprisingly pleasant this morning. The dew point was 63 as opposed to the 73-75 I've been dealing with for the last two weeks. I think that made a big difference.

First rep was 4:38 going uphill (5:40 pace). I'd never done this segment for time before so I had no idea if that was good or bad. Started the second rep going uphill and my legs felt really flat, like I was running in syrup. However I came through the first split a couple of seconds faster than I ever have before. Managed to maintain all the way through running 5:35 for the uphill. That's 3 seconds faster than I've ever done it.

On the downhill rep I once again felt like I was running really slow at the start. However I hit the quarter in 80. I picked it up slightly as I went an and I ran 5:14. That's seven seconds faster than I've ever done a downhill rep in this workout. On the last uphill segment I went all out. I actually started off a bit slower than the second rep, but gradually inched ahead. I hit 3/4mile in 4:08 and figured I had a shot at a sub 5:30. Ran the last quarter in 79 for a 5:27 uphill mile.

I first did this workout two years ago: 5:35 down, 6:07 up 5:49 down, 6:09 up.

Today 5:40 pace up, 5:35 up, 5:14 down, 5:27 up.

Then I did rhino hills in 36.6, 35.0, 33.8, 33.2

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

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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