my makeup may be flaking

January 2010

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2018: 5:02 mile, 9:58 3k,16:44 5k, 27:42 8K, 36:11 10k, 55:10 15k, 1:17:09 HM

Third Consecutive Intown 10k win (37:13)

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)

5000 16:44.6 (2018, CNW all comers)

5k 16:58 (2018, Freemont 5k)

8k 27:42 (2018, 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 1:17:09 (2018, Redmond Half)

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

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

Short-Term Running Goals:

9/29 Magnuson Park 10k

10/6 Emerald City 8k (XC)

10/13 Escalante Marathon

Long-Term Running Goals:

where the brave dare not go

Personal:

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

Miles:This week: 50.50 Month: 226.50 Year: 2746.40
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
380.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.10

Ok, kicking off the new year with a bang here.

Just ran around the Island in 1:19:44 today. (it's a pretty hilly half marathon). I had some weird aches and pains in my legs so I started out slowly running only 20:34 for the first 3.2 miles. (I have weird markers here on mercer Island). I then ran 59:11 for the next 9.9 miles (5:59 pace). Given the hills this was the equivalent of 5:46 pace. This was all depite a punishing headwind for the last 4 miles and some driving rain. In fact I picked up the pace a little at the end despite the lousy conditions. I felt like I definitely could have kept this pace going for quite a bit more!

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Total Distance
7.30

Easy day. I had a few aches and pains to begin with.

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Total Distance
18.00

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Total Distance
10.40

Did 10.4 miles in 71 mins (6:49 per mil)

First day back in Salt Lake City. I was greeted by my roommate chris with this one line poem:

Cauliflower dipped in chocolate makes my toes runny.

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Total Distance
2.00

I started to train in earnest for a big race so I had to develop some tendonitis above my foot. This is at least the 6th time I've had this injury and it seems to be hitting me once every 8 months. I just stopped running and walked home. I'll need to take a couple of days off to get over this.

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Total Distance
0.00

Took today "off". I still played racquetball for two hours though.

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Total Distance
7.50

Tried a little running on my foot today. I ran 7.5 miles at just over 7min/mile and everything felt fine.

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Total Distance
15.10

I ran 10.4 miles in the morning. Total time was 65:33 (33:14,32:19). (6:18/mile). This required some concentration because of the ice and cold but it wasn't really much of a strain.

I did 4.7 around campus in 33:11. The construction on HPER highway is going to be a mjor problem for students this semester, this is very poor planning by the university.

I then played some racquetball afterwards.

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Total Distance
15.00

I was quite sore today. That combined with the snow led me to a pretty slow pace (7:45/mile). I had some pain in my groin (no, it's not a hernia) as well as my hamstrings.

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Total Distance
15.90

I felt much better today. I did 10.4 in 67:51 (35:56,31:55). So I started out much slower (as I was still sore) but I got into a comfortable rhythm and didn't really have much trouble with the hills in the latter part of the run.

I did three loops of Liberty Park in the evening. I went back and forth between grass, snow and pavement and gradually increased my pace as I went (unfortunately I didn't time it. The main problem with this run was that I was very hungry when it was over.

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Total Distance
18.20

10.4 74 mins

4.8 (29:56) around campus

3 Running home

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Total Distance
4.00

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Total Distance
14.80

14.8 miles in 1:31:05 (6:09 pace). This run was interesting as it seemed to get easier as I went. I got to ten miles in 1:02:08 (6:13) then ran the last 4.8 in 28:57 (6:02 pace). I sped up and started to feel much better. In the fall I ran close to 1:28 in flat and this run was in training shoes. Today's run was also much colder and earlier in the day. Hopefully in flats I'll be able to do this run in 1:25 or faster.

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Total Distance
15.90

Did 10.4 in the morning in 79minutes (42 then 37). Then I did 5.5 in the evening in Liberty Park.

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Total Distance
10.40

A new record for this course in trainers. (I ran quite a bit faster in flats before). I ran 64:50 (34:09 followed by 30:41). I actually started out quite slowly. I was about 1 minute behind what the course tool said I should be at halfway and then I hammered home. This is still not very fast (6:14 pace). Breaking 60 in trainers would be nice, but very difficult.

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Total Distance
17.20

Run took me 2:12 (7:40 pace). That's pretty slow considering that my legs didn't really feel that bad. It was kind of cold but really smoggy, I think that may have slowed me down quite a bit.

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Total Distance
10.40

Ok, I'm gradually getting closer to where I should be on my base runs. The day after a two hour plus run I did my regular loop. I started slowly and then gradually picked it up as I went. I ran 1:04:19 (33:50,30:29) for the two halves (6:11 pace). This was despite being at close to 7 minute pace through two miles.

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Total Distance
18.80

Ran in the morningin flats, 8miles. Then ran to and from school. Then I ran at school.

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Total Distance
5.50

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Total Distance
17.00

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Total Distance
9.50

One loop of sugarhouse. Yay! No snow!

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Total Distance
10.50

An unexpectedly busy day. I ran 4 in the morning then did 6.5 uptempo in the evening. (5:58/mile).

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Total Distance
19.00

Combination liberty park/sugarhouse park run. I was running 7:30 pace at the beginning but then I finished up with some miles at under six minute pace. (7:02 per mile)

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Total Distance
13.50

Three loops of sugarhouse. Still no snow!

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Total Distance
15.40

I ran to and from school. Then, in the evening, I ran 10.4 miles in my flats. I felt surprisingly good. I ran only a slight negative split (30:30, 29:28) which is what you'd expect from the terrain. Overall time was 59:58 (5:45/mile) which is the fastest I've ever done this course. I think I'm going to need to be able to consistently about two minutes faster than this by Boston. That being said, this was not terribly difficult for me.

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Total Distance
4.00

Just two loops easy around sugarhouse park.

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Total Distance
13.50

9.5 in the morning

then 4 on the track in the evening.

Miles 5:54,5:44,5:37,5:39

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Total Distance
16.00

I ran three loops of liberty park in the morning.

In the evening, I did two loops of Sugarhouse starting from school. I tried to do them pretty fast. First loop in 11:32 second in 11:10. I took a 3minute breather in between. These felt pretty fast but that was probably because it was dark. I didn't feel that tired afterwards, so I think I'm just not really used to shorter faster stuff at the moment. This shouldn't be too surprising. Hopefully, when things warm up I'll be able to get under 11 again.

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Total Distance
9.50

One loop of sugarhouse park.

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Total Distance
22.50

THINK ABOUT IT run. My epic run across the Salt Lake Valley and back again. The plan was to start out relaxed, then try to pick it up as I approached the turnaround and shoot for about 6:20 pace on the way back. Mission accomplished. I ran a pretty consistent 7mins per mile on the way out. I wasn't feeling very tired and its a flat run so 7mins per mile came kind of naturally. I was trying to keep it honest so that it would be easier to pick it up later. If I start out a long run too slow, it's hard to pick it up. Out in 1:18:14 (6:57 pace). Then I turned around and ran hard on the way back. Back in 1:11:18 (6:20 pace). This pace didn't feel especially hard but I had some aches and pains that made it not totally comfortable. I actually ran 6:10 pace for the very end when the course turned uphill but that was mostly due to it warming up enough to shed a layer I think.

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Total Distance
10.50

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Total Distance
380.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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