my makeup may be flaking

Emerald City 8k (XC)

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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
67.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Oct 01, 2018
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 02, 2018
Total Distance
13.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 03, 2018
Total Distance
11.60

Ship canal 10 mile at 6:04 pace. Calf much less fatigued this time. This time it was my core that was fatigued. 

Segment Distance Time Pace
1 1.50 9:09 6:06
2 1.50 9:04 6:03
3 1.34 8:02 6:00
4 1.34 8:07 6:03
5 1.50 9:09 6:06
6 1.50 9:07 6:05
7 1.34 8:05 6:02
Total 10.02 1:00:43 6:04

Summary of Ship Canal Trail workouts so far. 

Date 1 2 3 4 5 6 7 Total Pace VDOT
5/10/18 9:29 9:19 8:28 8:24 9:27 9:19 8:18 1:02:43 6:16 55.5
5/15/18         8:52 8:54 7:55 0:25:41 5:55 56.1
6/7/18         8:44 8:51 8:01 0:25:36 5:54 56.3
6/26/19         8:57 9:13 8:11 0:26:21 6:04 54.4
7/13/18     8:26 8:42 9:19 9:08 8:02 0:43:37 6:13 54.6
8/7/18     8:23 8:21 9:18 9:05 8:00 0:43:07 6:09 55.3
8/15/18     8:26 8:22 9:10 8:56 7:55 0:42:49 6:06 55.8
8/21/18 9:26 9:14 8:16 8:18 9:20 9:15 8:18 1:02:07 6:12 56.1
8/28/18         8:48 8:46 7:39 0:25:13 5:49 57.3
9/11/18     8:13 8:04 8:55 8:58 7:56 0:42:06 6:00 56.9
9/20/18 9:17 9:18 8:13 8:13 9:03 9:11 8:13 1:01:29 6:08 56.8
10/3/18 9:09 9:04 8:02 8:07 9:09 9:07 8:05 1:00:43 6:04 57.6

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Thu, Oct 04, 2018
Total Distance
11.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 05, 2018
Total Distance
11.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 06, 2018
Race: Emerald City 8k (XC) (4.971 Miles) 00:29:35
Total Distance
11.00

Challenging, but not that of a couse challenging course. Ajusted pace came out to 18 seconds per mile faster than actual pace.

Course was 4 2k loops, with the first  k down and the second k up. Therefore, I alternated between 'fast' and 'slow' splits.

KMSplits: 3:28, 3:46, 3:33, 3:53, 3:36, 3:55, 3:36, 3:47

Despite slowing down I moved up a bit each loop. I struggled quite a lot on the uphills, which was also the case in the workout last week. Most of my workouts since being here have been on flat ground, after 4 years of running hilly terrain in Atlanta. I'm going to need to start mixing in a few more hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Totals
Total Distance
67.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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