my makeup may be flaking

April 2017

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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, 1:18:16 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 1:18:16 (2018, Seattle Rock and/or Roll)

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

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

Short-Term Running Goals:

5/20 Beat the Bridge 8k (27:42)

5/26 Memorial Day 15k (Goal=PR=sub 55:42) (55:10)

6/1 Freemont 5k (Goal=PR=sub 17:03) (16:58)

6/10 Rock and/or Roll Seattle Half (Goal=PR=sub 1:18:31) (1:18:16)

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: 21.20 Month: 195.10 Year: 2380.50
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
290.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.00

First speed workout since Nov 10th! Ack, has it really been that long? Maybe it hasn't it is April 1st so you can't believe anything today, not even your own blog. Are blogs even real?

Anyway, the workout, if it took place at all, was 4 by 800 with 90 seconds rest followed by 5mins of chilling then 4 by 400 with 90 seconds rest then 4 rhino hills. My primary goal for this workout was to just go through the motions and not worry about times. I think it was successful, unless there were some owl creek shenanigans or this whole post is a lie that I made up to confuse a future version of myself.

On the 400s and 800s I alternated between downhill and uphill, if I did them at all.

Splits (or random numbers I just pulled from nowhere)

2:42.9, 2:54.8, 2:40.6, 2:48.8

75.3, 75.6, 71.6, 77.3

35.5, 35.3, 34.9, 36.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
9.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

4.5 mile tempo in 27:28 (the last one ever????). Not a great time, but it compares favorably to my first post-publix tempo from last year (27:50).

  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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
17.80

4 by mile on the beltline. Made difficult by swirling winds, but it was a good temp (50).

5:35, 5:54, 5:34, 5:44 (down, up, down up)

avg = 5:42 is 8 secs slower than the last time I did this (sep 1st), but 8 seconds faster than at this point last year. So despite focusing on endurance all winter, I'm decidedly ahead of last spring, speed wise.

4 by rhino hill in 37.2, 36.2, 36.3, 34.3.

Date  Rest  1 2 3 4 Avg
8/29/15 90 secs 5:35 6:07 5:49 6:09 5:55
9/5/15 5 mins 5:39 5:53 5:34 5:52 5:44.5
9/19/15 90 secs 5:35 5:57 5:36 5:53 5:45.3
9/26/15 5 mins 5:45 6:08 5:40 6:07 5:55
12/19/15 90 secs 5:44 5:55 5:41 5:56 5:49
2/20/16 90 secs 5:30 6:05 5:33 6:02 5:47.5
3/13/16 90 secs 5:30 6:17 5:59 6:45 6:07.8
4/7/16 90 secs 5:43 6:05 5:36 5:58 5:50.5
4/28/16 90 secs 5:34 5:54 5:31 5:51 5:42.5
5/7/16 90 secs 5:29 5:45 5:21 5:41 5:34
5/27/16 90 secs 5:35 5:49 5:31 5:42 5:39.3
6/4/16 90 secs 5:29 5:52 5:34 6:04 5:44.8
6/16/16 90 secs 5:36 5:45 5:32 5:44 5:39.3
6/25/16 90 secs 5:36 5:44 5:26 5:39 5:36.2
7/21/16 90 secs 5:38 5:55 5:31 5:38 5:40.5
8/11/16 90 secs 5:25 5:47 5:23 5:48 5:35.8
9/1/16 90 secs 5:24 5:47 5:22 5:43 5:34
4/6/17 90 secs 5:35 5:55 5:34 5:44 5:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
5.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
6.90

Blergle. I've been sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
9.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.80

Wacky Workout Wednesday!

Distance Adj Dist Time  Pace Adj Pace Previous Best
1.1 1.18 6:41.7 6:05 5:40 6:31.7
.14 .17 0:45.2 5:23 4:26 43.8
.48 .54 2:47.3 5:49 5:10 2:48.0
.2 .23 1:07.7 5:39 4:54 1:06.8
.46 .46 2:25.7 5:17 5:17 2:22.7
.37 .39 1:54.7 5:10 4:54 1:51.9
.54 .61 3:13.1 5:58 5:17 3:08.2
.15 .14 0:40.9 4:33 4:52 0:39.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
14.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.00

7.4 miles in 46:39 (6:18 pace, 6:04 adj)

Still kind of sore from Tuesday

  0-3 3-4.94 4.94-7.4 Total
3/31/16 19:46 12:53 16:08 48:48
4/21/16 19:26 12:25 15:54 47:45
6/2/16 18:59 12:09 15:32 46:40
6/23/16 18:41 11:54 15:05 45:40
8/4/16 18:11 11:40 14:58 44:49
8/25/16 18:30 12:27 15:43 46:40
BLZIT 19:08 12:06 15:25 46:39

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
9.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
8.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
10.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
14.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
8.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
14.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
290.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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