my makeup may be flaking

Summer Fitness 5k

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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 16:50 (2018, Green Lake Gobble)

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:

11/11 PNTF XC Championship (10K)

11/18 Green Lake Gobble (5K)

11/25 Seattle Half Marathon

Long-Term Running Goals:

get busy living or get busy dying

Personal:

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

Miles:This week: 9.50 Month: 212.10 Year: 3356.60
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
334.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
0.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.00

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
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Total Distance
11.50

AM 8.6

First workout for about a week. Hamstring feeling better but decided to go with an aerobic builder instead of something faster. Had some minor issues from low salt during the workout (pain in arms, nausea and some hearing loss), so I was happy with the time.

  Distance Time Pace
1 1.34 8:23 6:15
2 1.34 8:21 6:14
3 1.50 9:18 6:12
4 1.50 9:05 6:03
5 1.34 8:00 5:58
Total 7.02 43:07 6:09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
13.60

AM 9

Still sore, but better than yesterday

PM 4.6

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.50

AM 8.6

4 by mile on Burke Gilman

5:46, 5:40, 5:45, 5:35

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

Long run with Allie. My first run over 12 miles in several months. I stay away from long runs in the summer now, but the weather was cool. I definitely got tired at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.50

I'm thinking about doing some XC races this fall so I went to Woodland park to scope out some good spots to do some training. Found a big loop around that is 1.75 miles that might be good for tempo run style workouts. Also found a 1000m loop with some wicked (but runnable) hills.

Decided to do some hill repeats on the big grass field. Allie and I decided to call this the marble hill for reasons that I have legit already forgotten.

Anyway I did 4 marble hills in 28.7, 27.1, 25.7, and 24.9. I will have to figure out how far that hill is. (136m, equivalent to 156m on a track).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
10.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.10

AM 8.7 "1000" loop workout at Woodland Park. I say "1000" because the course is actually 890m, however it is very hilly. There is 110 feet of climbing and about 100feet of descent (start and end in different spots), meaning that on average there is an 8% grade either up or down. All of that means that the course tool say it is equivalent to about 990m flat.

I did 6 loops with 1 minute recovery.

3:17.6, 3:18.9, 3:12.5, 3:17.5, 3:17.7, 3:09.7

It's tough.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.40

AM 8.6 (but a different 8.6 miles than yesterday!)

7 mile aerobic builder in 42:49. Wasn't that hot but very sticky. Probably should have gone with a singlet. Ran a little faster than last week and felt a little better too, although there was still some nausea at the end. Will be interesting to see what I can do when we return to optimal fiddy weather. 

  Distance Time Pace
1 1.34 8:26 6:18
2 1.34 8:22 6:15
3 1.50 9:10 6:07
4 1.50 8:56 5:57
5 1.34 7:55 5:54
Total 7.02 42:49 6:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.10

AM 9.2

Short track workout.

1600m, 400m jog, then 4x200m with 200m joggin recovery

5:33.5, 36.9, 36.1, 34.8, 34.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.90

AM 9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Summer Fitness 5k (3.107 Miles) 00:17:21, Place overall: 1
Total Distance
10.00

Splits of 5:29, 5:40, 5:40, and :31

Basically identical to the earth day run on the same course in April. I had no one to run with this time, but the lead pace bike guy helped a little. Definitely pushed myself very hard in this one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
13.70

Ballard Lock/South Lake Union Loop.

Sore from the hike yesterday.

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
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Total Distance
16.20

AM 11.6 including 10 miles at MP (6:12). The air was still a bit hazy, but I don't think it affected me much. 

Segment Distance Time Pace
1 1.50 9:26 6:17
2 1.50 9:14 6:09
3 1.34 8:16 6:10
4 1.34 8:18 6:12
5 1.50 9:20 6:13
6 1.50 9:15 6:10
7 1.34 8:18 6:12
Total 10.02 1:02:07 6:12

PM 4.6 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.90

AM 9 miles, still hazy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.10

AM 12.2 Bounce workout (90 seconds between reps, 400m/5min between sets)

5:39.0, 2:42.5, 76.7

2:43.0, 5:33.1, 2:42.0

76.1, 2:41.5, 76.2

PM 2.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

3 miles in 17:06

85, 88, 87, 87, 86, 85, 85, 87, 84, 84, 84, 84

2 miles in 11:23

87, 84, 85, 87, 84, 87, 84, 84

1 mile in 5:30

83, 84, 83, 80

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

Ballard locks loop again.

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

AM 2.9

PM 4.6

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

AM 4.34 mile tempo run in 25:13, a 23 second improvement from my run prior to Seattle RNR, with 22 of those 23 seconds opening up in the last 1.34 miles. Could I have another PR in me? All I know is my gut says "maybe". 

  Distance Time Pace
1 1.50 8:48 5:52
2 1.50 8:46 5:51
3 1.34 7:39 5:43
Total 4.34 25:13 5:49

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
13.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.50

AM 4.6

PM 10.9 w/ 8 by 400 in 77 (with 1 min rest)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
334.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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