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Minuteman 5k

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM

Post Mayan Apocalypse PRs:

200 31.13 (2016, ATC all comers)

400 69.96 (2015, ATC all comers)

800 2:19 (2016, ATC all comers)

Mile 4:58 (2017, ATC all comers) 

3000 9:34 (2017, ATC all comers)

2mile 10:29 (2019, CNW Grand Prix)

5000 16:33.6 (2019, CNW all comers)

5k 16:50 (2018, Green Lake Gobble)

8k 27:14 (2019, Beat the Bridge)

10K 35:16 (2017, Eastside Beltline)

15K 55:10 (2018, Magnuson Park Memorial Day)

10-mile 60:29 (2017, Atlanta 10 mile)

HM 1:16:04 (2019, Lake Sammamish Half)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

 

Fiddy "Classic" Accomplishments (before I forget)

2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)

Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)

2nd MI half 2010 (1:11)

10th Seattle RNR 2009 (2:35)

97th Overall @ Boston 2010 (2:32)

2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)

I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)

2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)

2011 Ragnar Ultra 1st place Wasatch Back Relay

7th place SLC half 2009 (1:11)

2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02

2009 Running of the Leopards 15:03, aided

2009 Striders 10mile 1st place (58 mins)

2007 3rd place SCIAC 5k 15:26

2006 D3XC nationals, 184th (of 280)

Short-Term Running Goals:

5/18 Bart the Brodge

6/9 RicknRail Murothin

Long-Term Running Goals:

get busy living or get busy dying

Personal:

Crop rotation in the 14th century became considerably more widespread after John.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adizero Rocket Lifetime Miles: 323.35
Asics Hyperspeed Lifetime Miles: 369.13
Mizuno Waverider Lifetime Miles: 509.70
Adistar Ride Lifetime Miles: 520.40
Saucony Type A Lifetime Miles: 253.60
Adistar Rideb Lifetime Miles: 236.30
Waveriderb Lifetime Miles: 466.70
Nimbus Lifetime Miles: 570.30
WhiteHyperspeed Lifetime Miles: 268.50
RedFree Lifetime Miles: 405.55
Saucony Hattori Lifetime Miles: 46.10
NimbusFIRE Lifetime Miles: 260.50
WhiteHyper2 Lifetime Miles: 100.20
WaveriderC Lifetime Miles: 203.95
NimbusVampire Lifetime Miles: 357.50
CelticMirage Lifetime Miles: 312.00
NeonFree Lifetime Miles: 17.80
Nimbus FireB Lifetime Miles: 2.50
Nimbus FireC Lifetime Miles: 0.00
Total Distance
85.50
Asics Hyperspeed Miles: 7.00Mizuno Waverider Miles: 50.00Adizero Rocket Miles: 6.00Adistar Ride Miles: 16.00Saucony Type A Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
16.50

AM 8 miles

PM Ran from my office to the East high Track (2miles total warmup)

1600 in 5:07 (76,78,77,76) 30 seconds rest: 400m in 72

lap jog

1600 in 5:08 (77,78,2:33 last 800) 30 seconds rest: 400m in 73

 lap jog

1600 in 5:03 (77,76,77,73)

 lap jog

then 6x100 on grass barefoot all out

Overall, this workout proved not to be very difficult. I can probably add in more mile repeats and be fine.



Asics Hyperspeed Miles: 7.00Mizuno Waverider Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.50

Did two loops of Sugarhouse, I didn't feel particularly tired from yesterday and was able to finish at a fast pace.

Mizuno Waverider Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
16.00

AM 8 miles relaxed in the morning

PM Ran 1 mile to the track and then a short warmup.

2X800 with 30-60 seconds rest between (2:28,2:29)

After a lap jog I did 3*(400-300-200) I didn't time any of it. I just tried to focus on high turnover, even if it meant shortening my stride.

Adizero Rocket Miles: 6.00Adistar Ride Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
16.50

AM Did 11.5 going around Sugarhouse park twice. I felt really good this morning, I probably still was loose from last nights workout.

PM I played two hours of racquetball before running five (very slowly) this afternoon. I should probably figure out a good racquetball to running miles conversion. I'm not sure how much it really takes out of me though.

Mizuno Waverider Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
8.00

Did 8 this morning very slow. Not normally what I like to do the day before a race, but recovery is important. I course-tooled minuteman and it cam out about 30-40 seconds slower than flat. However, it was hard to tell if I had the start and finish in the right spots because of the map. I'll adjust that after the race.

In any case, a SLC 5K pr would be great as my best(unaided) is currently 16:14 from 2008.

Adistar Ride Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Minuteman 5k (2.88 Miles) 00:15:28, Place overall: 8, Place in age division: 3
Total Distance
17.00

Had this race been last week, I would have won my age group! Bah!

Anyway, I felt kind of crummy when I woke up, GI issues, dehydrated and my calves were sore.  I was sitting on my couch ready to fall asleep again when Allie showed up. (I actually had a dream in which a friend from Seattle showed up and drove me to the race, but she decided she wanted to go to a rug sale instead).

I felt sluggish warming up, no pop at all in my step, but I felt that I should still have a decent run in me. I saw quite a number of fast people at the start, but I was worried that they might all be too fast and I would have no one to run with.

After running step for step with Dennis for the first mile, he quickly dropped me when we got to a flat section and my calves started to tire. I was worried that I would go into a tailspin at that point but it ended up being ok. Some high school was glued to the back of me the whole second half (he would step on my shoe every 30 seconds or so which was ridiculous because it was just the two of us). I focused on trying to catch Dennis, but couldn't really gain any ground and in the end I got outkicked by the high schooler. I didn't really want to respond to his kick because my calves were in quite a bit of pain. He also was clearly not that tired as he had been stepping on my heels the whole race.

When I saw 15:25, I knew the course was short. It was not an easy course and with a time like that I should have been closer to Nate and Jamal.

Anyway, for those that ran. I measure it at 2.87-2.88. It ended up being 12 seconds a mile (for me) slower than flat. The course tool predicted a mile split (5:20) one second slower than what I actually ran (5:19)

Actual time 15:28

For a 5K:16:36

Converted to flat:16:00
At sea level 15:30-15:40

All in all, a decent run.

Further thoughts, pretty nice improvement over Des News

  Des News   Minute Man  Ratio
 Patrick Rotich  29:05  13:52  2.10
 Teren Jameson  29:25  14:06  2.09
 Jamal Tongo  30:45  14:31  2.12
 Danny Moody  31:22  15:06  2.08
 Me  32:53  15:28  2.13
 Rob Murphy  34:26  16:27  2.09
 "Squishy Face"  38:33  17:27  2.21

I probably pull some other names when the results for minuteman are posted.

I ended up doing a tough 7-miler in Liberty Park in the afternoon.


Mizuno Waverider Miles: 14.00Saucony Type A Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Total Distance
85.50
Asics Hyperspeed Miles: 7.00Mizuno Waverider Miles: 50.00Adizero Rocket Miles: 6.00Adistar Ride Miles: 16.00Saucony Type A Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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