my makeup may be flaking

Week starting Sep 18, 2016

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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
Totals
Total Distance
91.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Sep 18, 2016
Total Distance
17.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 19, 2016
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 20, 2016
Total Distance
11.80

4.5 miles in 27:14

8:48, 15:06, 18:20, 20:34, 26:30, 27:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 21, 2016
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 22, 2016
Total Distance
17.10

  Time Dist Adj Dist Pace Adj Pace
Hard 5:22 0.92 0.93** 5:50 5:46**
Easy 7:00 1.10 1.08 6:22 6:29
Hard 5:50 0.99 1.02 5:54 5:43
Easy 6:59 1.01 1.08 6:55 6:28
Hard 6:14 1.02 1.05 6:07 5:56
Easy 6:17 0.94 0.97 6:41 6:29
Hard 6:45 1.10 1.16 6:08 5:49
Easy 6:45 0.99 1.05 6:49 6:26
Hard 6:06 1.03 1.03 5:55 5:55
Total Hard 30:17 5.06 5.19 5:59 5:50
Total Easy 27:01 4.04 4.18 6:41 6:28
Total 57:18 9.10 9.37 6:18 6:07

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Fri, Sep 23, 2016
Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 24, 2016
Total Distance
15.60

Tempo run on the ATL 10-mile course.

Felt extremely bad during the workout, particularly miles 4-6. I tried to go by the mile splits on the course. However I could not find mile markers 3, 5, 7, 8. I also missed 9, but I  saw it on the way out.

Splits 6:18,7:00,13:08 (for 3 and 4),13:41 for (5-6), 27:24 (7-10)

Crazy tough hills on this course to the adjusted times:

Adj splits: 6:03, 6:30, 6:11 (for 3-4), 6:15 (for 5-6), 6:26 (7-10)

Mile 2 there was some race going on, on the course, so I didn't cut the tangents. It's likely that this 'slowdown' was just due to that. However, I consciously slowed down at about mile 6 because it was too hard on my body to keep the pace up (relative to what the workout should feel like)

67:41 (6:46 avg, 6:20 adjusted)

last year for this workout: 67:10

That means that my effort was about equal to my "easy" efforts from the wave tempo on Thursday. Not really sure what happened here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Total Distance
91.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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