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ATC all comers #6

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Location:

Atlanta,GA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017:

Second Consecutive Intown 10k win (36:51)

1st Georgian at the Geogia Marathon (5th in 2:51)

1500 in 4:36, 3000 in 9:34, 5000 in 16:55

PRs (post Mayan Apocalypse)

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) (converted from 4:36 1500)

3000 9:34 (2017)

5000 16:55 (2017)

5k 17:17 (2016)

10K 35:58 (2016)

15K 55:42 (2014)

10-mile 60:45 (2016)

HM 1:18:31 (2014)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

Short-Term Running Goals:

May-June: Lots 'o track races (Sub 17 5k, sub 10 10k, 4:55/4:35 mile/1500)

July: UTAH RACES (??)

Aug: GA RACES (Sub 17 at Atl's Finest 5k)

Sept: Big Peach Sizzler 10K (Sub 36 10K)

Oct: Atlanta 10 mile (sub 1hr)

Dec: Rocket City Marathon? (SUB250)

Long-Term Running Goals:

Does ANYBODY know what we are living for?

Personal:

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

Miles:This week: 70.30 Month: 291.60 Year: 1920.80
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
291.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
17.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.20

Did 6 by two laps on the little loop at the north end of Piedmont park. Each loop is about .26-.27 miles. So two loops is probably .53 (850 meters)

2:51.6, 2:49.3, 247.2, 2:49.1, 2:49.8, 2:49.5. 90 seconds rest

Subtract 5 to 10 seconds to get an 800m time. This workout was tough.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.30

AM 9.3 To Piedmont via Stillwood, back on Beltline

PM 5 Lullwater preserve

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: ATC all comers #6 (1 Miles) 00:04:58
Total Distance
13.00

AM 6.2 Springdale-Deepdene-Artwood

PM Mile race on the track. Splits were 76 (409 meters), 74, 77, 71. Felt really bad during the race. Then afterwards I was so spent that I couldn't run the 5k. I think this was due to the heat.

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

AM 9.7

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.10

AM 11.1

Included 3.8 mile tempo run going up the beltline/freedom trail. Split 14:26 (5:56 pace) for 2.43 miles going up. Then 7:51 (5:44 pace) going down freedom trail. Total time of 22:16 (5:52 pace).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
20.00

AM 20 w/ Allie

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.80

Wacky workout version 1.2

1st five segments from WW v1.1 but then ran down the beltline for 1.12 miles. Also, I was feeling pretty sluggishat the beginning and the first couple of reps weren't very good. Thus, I cut the recovery from 90 to 60 secs as I didn't really feel I needed it.

6:49,46.7,2:54.9, (60seconds) 1:09.7, (60seconds) 2:25.1,5:46

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: ATC all comers #7 (1.864 Miles) 00:09:34, Place overall: 5
Total Distance
11.50

Whenever I visualize a race beforehand, I try to consider a lot of different scenarios of how it could play out so I can be mentally prepared. That means that I have a range of times in my head that I could potentially run. If you'd asked me what the A++ scenario for this race was it would have been to get out hard (sub 5:10 through 1600) and then hold on to finish in low 9:40s. It's very rare to have a race that exceeds even my most optimistic expectation.

Anyway, I had quite a bit of confidence in my fitness going into this race. I had run some very good workouts. So I just told myself to push from the start and trust myself. Hit the first lap in 75.6 which felt very tough so I backed off a little to a 76.7 for lap 2. When I saw 2:32 through 800, I figured it was just a matter of time until I blew up and people started streaming by me. Instead I was starting to move up, I ran 76.1 for lap 3 to hit 1200 in 3:48. The nice thing about the 3k is that when you get to this point you can start counting down the laps. I slowed to a 77.3 for lap 4, but I was still 5:05 through 1600.

Here I really did slow down, as we were starting to lap runners constantly. Lap 5 was only 79.3 and Josh Deaton came by me. He's a very strong finisher and I told myself that if I could just stay on his shoulder I would be successful. Thanks to him I picked it back up to 77.6 for lap 6. With about 500 to go I moved passed Josh but he stuck right on me  and repassed me on the backstretch 76.6 for lap 7 and then I kicked like mad (35.1 for 200, which isn't that fast I know). Ended up narrowly losing to Josh and Brandon Davis.

Final time was 9:34.4 a 20! second PR. I've dropped 1 minute off of my 3k over the last two years.

AM RHR 46

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.50

AM 9.3

PM 5.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.10

AM 12.8

10.07 miles in 63:42 (6:20 pace). First attempt at something longer in a while and it went ok. I moved yesterday so this was a new course, but I incorporated parts from other courses.

It was cool but quite humid and I was feeling a bit dehydrated. Judging from the pace I lost it about halfway through. 

Dist Time Pace xDist xPace
2.85 17:46 6:14 2.99 5:57
1.93 12:22 6:24 2.08 5:57
1.14 7:20 6:26 1.19 6:10
2.45 15:46 6:26 2.57 6:08
1.70 10:28 6:09 1.73 6:03
10.07 1:03:42 6:20 10.57 6:02

PM 3.3

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.90

3 by 2 mile in piedmont park with 2 mins rest.

Times were very slow, but I've never done this workout before so I have nothing to compare to.

12:18, 12:25, 11:53. According to the course tool, the couse is 20 seconds per mile slow, but I'm sceptical of the elevation data in the park as I'm running alongside a river.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.70

AM 5.3

PM 8.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.70

AM 5.3

PM 8.4 Including 4.5 miles in 26:34 (5:54 pace)

Modified my 4.5 mile tempo route to finish at Piedmont Park. The first 3 miles are the same as before. Ran down lullwater to the 4 mile mark of the Freedom Trail in 8:42. Then ran between the mile 4 and mile 3 mark in 6:19. It took me another 3:14 to reach the junction with the beltline (18:15 through 3 miles). Then ran down the beltline in 8:19 for the last 1.5 miles. The new route has about 300ft of ascent and descent, with a net gain of 10 feet.

As it was my first time doing the new route I don't have a lot to compare to, but I felt very flat today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.80

AM 9.5

PM 3.3

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.90

AM 8.4

Feeling too tired to do a regular workout, so I did 5x60 seconds pickups with 60 seconds jogging recovery.

PM 6.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
291.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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