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CNW All Comers

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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: 0.00 Month: 80.80 Year: 2951.70
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
Race: CNW All Comers (3.107 Miles) 00:16:44
Total Distance
13.00

The final 5k of the season at the all comers meets (only 3ks from here on out) so I decided to run it fresh.

I had already run 16:52, 2 weeks ago which is 81 per lap. Based on my track workouts it was hard to envision that I was capable of much faster than that. I therefore decided that I would go out hard perhaps at a pace that I couldn't sustain, and then just try to hold on as best I could.

As this was the last 5k of the season quite a few people showed up including many, many highschoolers. Despite the presence of Max Randal and Tony Hernandez (who ran 9:37 and 9:53 to my 9:59 in the 3k last week), my 16:52 gave me the fastest seed time. 

I'm beginning to realize that I don't like being seeded number one as I am not very quick off the line, so I get boxed in very easily. A huge crowd of 10-12 guys hit 200m together at about 38/39 with a couple of the highschoolers up front. I came through the first lap in 79.6 but I head '80'. Although it was PR pace, it wasn't as agressive as I wanted. As we approached 600m I moved to lane 3 and took the lead from the high schoolers. Max and Tony immediately followed and everything started to string out.

I was at 2:38.0 through 800m which is danger zone for me. However, my breathing was fine, especially compared to Max's. The next lap was even faster as I continued my surge: 3:55.5 at 1200m, which is really absurd. I could feel the lactic acid creeping into my legs but I just kept doubling down, trying to stick with the pace as long as I could. I was at 5:14.4 at 1600 and now Max was really getting antsy with the 79 second lap. He took the lead from me and Tony followed. I maintained contact for another lap but then started to fall back 6:34.2 at 2k. I slowed down dramatically in lap 6, and got passed by someone I don't know 7:55.9 at 2400m. Then lap 7 was slower still (83.1=17:19 pace), but 9:19.0 at 2800m meant I was still on PR pace. I hit 3k at almost exactly 10:00, so I knew that a PR was still possible. At 3200 (10:41) meters I moved back into 3rd and I could see that Max and Tony weren't that far ahead of me.

I really suffered the last mile of this race. I dropped another 83.1 on lap 9 (12:04.6), but I was only 3 seconds back from the leaders. At 4k (13:27.0) I finally caught back up to the leaders. I made a strong move with about 900m to go but it really wasn't that impressive (81.6 quarter). I was at 600m to go at 14:48.6 and I remember thinking I needed a 2:03 final 600m or better to PR, which seemed essentially impossible. Just then a high schooler came flying by me. I initially though that I was toast as he quickly put about 10m on me. However, by the time we hit the bell I could tell he was laboring. I passed him back with about 250m left and hit 4800m in 16:08.8. I kicked like mad (35.6) but barely held off Tony who was closing me down in the last 50m.

This was a really hard race. That said I think that a 16:10-16:20 5k is possible for me. I need to do a little bit more V02 max work. 3 year ago I would have thought a 16:44 5k was totally unrealistic (I was still running 17:30s).

Update: Results posted so it's official. I am old (well, not really).

Name Age Time
Oldman Fiddy 32 16:44.6
Tony Hernandez 21 16:44.9
Mapenze Kinege 17 16:47.3
Max Randal 19 16:47.6
Cole Basta 18 16:48.7
Aidan Visaty 18 16:52.8
Galmo Said 20 16:56.1
Austin Gappa 16 16:57.4
Tychon Preston 15 17:08.4

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Russ on Sat, Jul 28, 2018 at 10:00:52 from 67.138.48.132

Nicely done old man (says the ancient of days 45 year old). Impressive race! Way to put it out there and do more than thought possible. A good lesson for all.

From Tyler on Tue, Jul 31, 2018 at 07:48:37 from 144.46.104.12

Nice race! Agreed that you have low-16s in you.

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