my makeup may be flaking

Week starting Apr 23, 2017

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.

Click to donate

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

Totals

Total Distance

87.20

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

Sun, Apr 23, 2017

Total Distance

11.80

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

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Mon, Apr 24, 2017

Total Distance

10.20

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

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Tue, Apr 25, 2017

Total Distance

11.80

AM 5.9

PM 5.9 w/ 4.5 tempo run. I felt really bad during the workout, very tired (sleepy tired) and sore. My calves felt like bricks at the start, then I swallowed a bug about 3 minutes in.

	Mark4	Mark3	Belt	Mark2	Mark1	Finish	Total
10/8/15	8:58	6:35	3:14	2:14	5:55	0:46	27:42
10/29/15	8:54	6:25	3:19	2:16	6:00	0:45	27:39
11/5/15	8:55	6:23	3:12	2:12	5:51	0:46	27:19
1/14/16	8:54	6:19	3:14	2:14	5:56	0:46	27:23
2/16/16	9:11	6:37	3:21	2:18	6:17	0:49	28:33
3/8/16	8:51	6:14	3:15	2:08	5:52	0:43	27:03
3/16/16	8:56	6:27	3:13	2:11	6:01	0:43	27:31
4/5/16	8:52	6:24	3:18	2:14	6:14	0:48	27:50
4/26/16	8:54	6:23	3:17	2:13	5:58	0:44	27:29
6/28/16	8:43	6:18	3:11	2:13	5:58	0:44	26:58
8/2/16	8:37	6:06	3:10	2:09	5:43	0:42	26:27
8/23/16	8:32	6:26	3:16	2:13	6:04	0:44	27:15
9/20/16	8:48	6:18	3:14	2:14	5:56	0:44	27:14
10/11/16	8:46	6:15	3:08	2:09	5:45	0:43	26:46
11/15/16	8:31	6:17	3:07	2:06	5:48	0:43	26:32
4/4/17	8:44	6:19	3:17	2:13	6:09	0:46	27:28
4/25/17	8:47	6:33	3:24	2:20	6:05	0:45	27:54

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

Comments(2)

Wed, Apr 26, 2017

Total Distance

14.00

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

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Thu, Apr 27, 2017

Total Distance

16.00

8 by 400 avg of 73.7 my second best average ever. Weird that I'm doing so well in short speed workouts but my longer workouts have been mediocre. I just spent like 3 months on marathon training.

Followed up with 4 rhino hills average of 36.0 is not great, but that was primarily due to the first one being atrocious (38.3), the other 3 were fine.

	down	up	down	up	down	up	down	up	avg	up	up	up	up	avg
4/2	77.6	82.0	75.3	79.3	76.1	80.6	75.9	80.9	78.5	39.9	39.1	37.4	37.8	38.6
4/14	80.7	80.3	78.1	79.5	78.2	79.9	74.5	79.0	78.8	38.8	39.5	38.2	37.9	38.6
4/23	72.8	77.3	74.2	77.1	73.2	77.4	71.3	74.5	74.7	36.1	36.0	35.8	34.7	35.7
5/5	74.1	78.5	71.6	78.5	73.5	77.0	70.3	78.6	75.3	36.9	35.3	34.6	35.3	35.5
5/28	70.9	76.8	69.5	74.1	70.4	74.2	69.6	72.3	72.2	35.1	34.5	34.8	33.2	34.4
6/9	75.0	78.8	72.8	77.1	72.1	74.0	71.5	74.3	74.5	35.8	36.0	35.1	34.7	35.4
7/28	72.4	79.3	73.2	75.1	70.8	77.3	70.0	74.9	74.1	35.8	35.5	34.3	33.9	34.9
8/18	73.7	77.9	72.8	75.6	72.6	76.7	68.7	73.7	74.0	35.9	35.0	35.6	35.3	35.5
9/8	73.7	77.5	69.4	77.8	72.2	76.3	73.4	73.8	74.3	36.3	36.2	34.3	34.3	35.3
10/20	73.9	78.6	70.5	76.1	73.1	74.9	70.2	74.9	74.0	35.9	35.1	33.9	33.1	34.5
4/27	73.5	75.2	71.8	76.4	71.4	76.8	69.1	75.4	73.7	38.3	35.6	35.0	35.2	36.0

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

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Fri, Apr 28, 2017

Total Distance

8.10

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

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Sat, Apr 29, 2017

Total Distance

15.30

"Sat around and did nothing afterwards because I was so tired" Saturday

1 mile warmup

2.43 miles in 13:34 (5:35 pace) down the beltline. Splits of 5:18 on Freedom and 8:16 on Beltline.

Using the splits I calculated from my wave tempo. My 5:18 was 5:47 pace and 5:42 adjusted. I then split 11:22 at 2.02 miles (5:38 pace/5:39 adjusted). My split was 6:04 for 1.1 miles (5:31 pace/ 5:37 adj). Finally did the last .41 miles in 2:12 (5:22 pace). I'm not sure on the adjustment for this section.

This was a really good rep and it felt smooth and unforced. However, when I was done I felt hot and nauseous. After about 7 mins of jogging I made it to the 2 mile start.

Two miles on the beltline in 12:10 (6:05 pace/5:47 adjusted). Splits of 5:56 and 6:14 which are pretty even in terms of adjusted pace. This rep was not nearly as good.

Another 5 mins of jogging recovery and then 1 mile down the beltline in 5:16.

Then it took 8:20 to jog to the rhino hill. Did 4 rhino hills in 37.8, 34.5, 34.6, 33.9.

Ran back home and saw Allie starting her run, so I ran an extended cooldown with her.

	2.43	1.9	1	RH	RH	RH	RH
8/27/16	13:51	11:36	5:19	37.8	35.8	35.7	33.5
9/17/16	13:46	11:36	5:09	35.0	34.8	34.8	32.7
10/8/16	14:02	11:36	5:36	37.2	36.2	35.0	34.2
11/5/16	14:00	11:31	5:07	36.7	35.5	36.8	34.3
4/29/17	13:33	12:10*	5:16	37.8	34.5	34.6	33.9

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

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Totals

Total Distance

87.20

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

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