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Labor Day Half Marathon

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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
226.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
8.00

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Total Distance
4.00

Pre race drills and strides at Woodland Park track.

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Race: Labor Day Half Marathon (13.109 Miles) 01:17:09, Place overall: 22, Place in age division: 6
Total Distance
16.00

Massive half marathon PR (67 seconds). I feel like this has been due for a couple of years, but I've always been running fairly slow courses.

Tons of fast people showed up to this race (The winning time was actually 1:01:01 with 2 more sub 1:05.) So the race got out fast. I was in roughly 25th place at the mile (in 5:40). I thought that maybe some of the people ahead would start dropping back, but it never really happened. I moved up to 24th at about mile 4, but it seemed like everyone else was getting further away.

I started to gain ground a little after the turnaround at mile 7, but it took me four more miles to actually catch up to anyone. I moved into 23rd right at mile 11, and then into 22nd right at mile 12. That mile was actually my slowest of the race. I started to feel my lack of miles at the end of this race, but when it felt like I was barely moving it was still 6 flat pace. I managed to drop the pace again when I saw the mile 12 marker, finishing with a 5:49.

5:40, 5:52, 5:50, 5:48, 5:56, 5:56, 5:54, 5:56, 5:54, 5:57, 5:59, 6:02, 5:49, 35

My plan for the fall is to do marathon type prep for the Seattle half marathon. It will be hard to beat this time at that course however.

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Total Distance
5.80

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Total Distance
13.60

Slightly sore today, but not too bad.

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

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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
13.00

Workout with Club Northwest.

Race simulation. Started with a 400m (I didn't time it, but probably in the 74-75 range).

Then 1k hard to simulate the start of a race: 3:12. Apparently I run a lot faster with other people around.

Then after 2.5 mins rest we did one loop around Green lake at 20-25 seconds slower than 5k race pace. I did 2.8 miles in 15:52 which is 5:40 pace.

Then after another 2.5 mins another km. I ran 3:14. It was a smaller group for the second km, because we spread out quite a bit over the course of the workout.

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Total Distance
16.70

First with Allie, then joined the CNW sunday run.

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

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Total Distance
11.50

  Distance Time Pace
1 1.34 8:13 6:08
2 1.34 8:04 6:01
3 1.50 8:55 5:56
4 1.50 8:58 5:59
5 1.34 7:56 5:55
Total 7.02 42:06 6:00

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Total Distance
13.60

AM 9

PM 4.6

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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
11.90

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

AM Run with Club NW. Ended up being a huge workout because I did a warmup and cooldown by myself as well as a warmup and cooldown with the club runners.

We started with a 'warmup 400' which seems to be the standard way these workouts start. I ran a 73 and actually ended up leading the quarter meaning I was probably trying harder than I should have been because I was running with a bunch of 4:10-4:20 milers...but whatevs.

Then we did a 22minute tempo run. I ended up running just shy of 4 miles (pace was 5:35 avg). It was hard at first, but I just got into a groove. Ran with Dylan Kent, Tahoma Doyon, Sheridan Grant, and Jay Navin in what the club calls "Group 2" but which should actually be called Group 3 as there is both a Group 1 and 1a.

Definitely held my own on the tempo, but then we did 6 by 1 minute hills. My lack of pure speed showed here and I was at the back of the group the whole time.

Really pleased with the tempo run as it was about 34:45 10k pace.

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Comments(1)
Total Distance
17.70

Ran 13 with CNW to Magnuson park and back, then around Green Lake.

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Total Distance
5.80

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Total Distance
15.10

AM 12.2 Bounce workout. Slightly tired today.

5:41.6 (yikes), 2:43.1, 78.6

2:41.9, 5:36.9, 2:41.4

77.8, 2:39.0, 75.7

PM 2.9

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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
0.00

Segment Distance Time Pace
1 1.50 9:17 6:11
2 1.50 9:18 6:12
3 1.34 8:13 6:08
4 1.34 8:13 6:08
5 1.50 9:04 6:03
6 1.50 9:11 6:07
7 1.34 8:13 6:08
Total 10.02 1:01:29 6:08

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Total Distance
226.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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