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Atlanta 10 Mile

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM

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)

2mile 10:29 (2019, CNW Grand Prix)

5000 16:33.6 (2019, CNW all comers)

5k 16:50 (2018, Green Lake Gobble)

8k 27:14 (2019, 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 1:16:04 (2019, Lake Sammamish Half)

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

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

 

Fiddy "Classic" Accomplishments (before I forget)

2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)

Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)

2nd MI half 2010 (1:11)

10th Seattle RNR 2009 (2:35)

97th Overall @ Boston 2010 (2:32)

2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)

I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)

2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)

2011 Ragnar Ultra 1st place Wasatch Back Relay

7th place SLC half 2009 (1:11)

2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02

2009 Running of the Leopards 15:03, aided

2009 Striders 10mile 1st place (58 mins)

2007 3rd place SCIAC 5k 15:26

2006 D3XC nationals, 184th (of 280)

Short-Term Running Goals:

5/18 Bart the Brodge

6/9 RicknRail Murothin

Long-Term Running Goals:

get busy living or get busy dying

Personal:

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

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
360.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.60

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
16.00

1:38:41 for 14.86 miles (adjusted pace=6:20). Pace was right where it should be, but I was having some BP issues the whole way. Shoulders and neck where really hurting the whole time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.60

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Total Distance
13.60

7.25 in 45:20(5:57 adjusted pace)

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

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Total Distance
11.60

4.5 miles in 27:42 (5:49, adjusted pace)

This was a pretty good workout so it makes sense to write down some splits as benchmarks.

From the start on N Decatur to Mile4 marker was 8:58.

Mile4-Mile3 6:35 (15:33 total)

Mile3-Mile2 5:28 (21:01 total) mile markers on the trail must be off!

Mile2-Mile1 5:55 (26:56 total)

From Mile4 to finish line was 18:44

3 mile split at beltline intersection was 18:47 (this is actually three miles), then 8:55 from beltline intersection home

Freedom trail split was 8:22 (2:39 to BI, then 5:43)

Split from Freedom trail home was 3:12

Split Time Cum
Mile4marker 8:58 8:58
Mile3marker 6:35 15:33
Freedomstart 0:33 16:08
Beltline (3M) 2:29 18:47
Mile2 2:14 21:01
Boulevard 3:29 24:30
Mile1 2:26 26:56
Finish 0:46 27:42

 

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
10.00

Deep Dene (8.9 miles) in 57:18 (6:26 unadjusted pace). Felt really, really bad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
17.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.60

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

9 miles in 57:36 (6:08 adjusted)

Segment splits 20:44,16:48,20:03

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
14.60

More workout PRs!

2.75 in 16:14 (5:52 adj pace) previous best 16:22

2.41 in 15:09 (5:48 adj pace) previous best 15:44

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
9.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.70

Atl 10 mile course in 67:10 (6:17adjusted pace)

Splits

(6:29,6:52,6:33,6:36,6:45,6:42,6:46,7:03,6:47,6:37)

Adj splits

(6:22,6:20,6:11,6:10,6:13,5:58,6:39,6:20,6:28,6:24)

Clearly faded at the end. Still have a lot of work to do strength wise. Not sure I can get there by Thanksgiving.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.60

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

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
13.60

Another workout PR! 7.25 miles in 45:15 (5:57 adjusted pace)

6k split=23:22, last 3.5 in 21:53

I doubt that any HSers read my blog, but I noticed a couple of people posting about how they had disappointmenting races at the state meet.

My senior year of XC was very sucky. We were 7th my junior year, we returned 5 of our top 7 and our top two runners were both freshman. As sophomores they should have been much improved. In addition, I had improved from the 12th best runner on the team in XC to the 12th best runner in the league in track, and I was only expected to be our 5th man. We entered the season ranked I think #2 in state, but we just never really put it together with everyone having a good race at the same time. We ended up 13th at state with almost everyone running lousy.

Anyway, my point is that it really sucked. However, it was far from the end competively. I had a decent, not great, track season, but then college XC turned out much better. The important thing is to keep at it and try to learn from what went wrong.

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.20

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Race: Atlanta 10 Mile (10 Miles) 01:02:20, Place overall: 23
Total Distance
16.00

62:20 for 10 miles, 6:14 pace (5:50 adj)

Last year I managed a 63:08 in this race which was good enough for 12th. Last Sunday I ran 67:10 for the full course in a time trial.

Went out way too fast (5:43, 6:29 last week, -46 seconds), which was frustrating. I'm still really bad at pacing myself. This mile isn't as bad as it seems as the first mile is probably the easiest of the race. I was in a small group with Victor Breedveld and Andre Barnes. I stuck with them through mile 2 (6:20,-32 seconds) and 3 (5:56,-37 seconds).

It was here that I lost my nerve. a little. The fourth mile starts with a big uphill and I didn't really attack it. I lost Victor and Andre and another group of 4 people passed me on the hill to form a supergroup of 6 guys ahead of me. For the next two miles I watched all those guys start to pull away. Mile 4 was 6:21, only 15 seconds faster than last weekend and I'm really struggling with the hills. However the nice thing about any Atlanta race is that if you're not feeling good, you can just wait a few minutes and the course will totally change. Mile 5 is a lot more manageable but I slowed down more to 6:24 (-21 seconds).

Standings at half way: (Only including +/- 1minute of me because it's a big race. Men's leader, Andrew Mclain was at 25:18 at halfway and ran 51:17. That adjusts to 4:48 pace which is whack.)

Place Runner Split +/-
14 Jill Horst 29:53 -:51
15 Lauren Sara 30:07 -:37
16 Ty Ragan 30:21 -:23
17 Tim Hawkins 30:24 -:20
18 Victor Breedveld 30:24 -:20
19 Andre Barnes 30:32 -:12
20 Kenneth Porterfield 30:33 -:11
21 Ken Youngers 30:34 -:10
22 $moore#ies 30:44  
23 Mark Kohler 30:48 :04
24 Gary Moore 30:57 :13
  $moore#ies 2014 30:57 :13
25 Raymond Revell 30:58 :14
26 Michael Smith 31:02 :18
27 Keith Marshall 31:20 :36
28 Zetler Quinn 31:20 :36
29 Bo Brewer 31:23 :39
30 Mo Himedan 31:24 :40
31 Jose Esquivel 31:27 :43
32 William Stewart 31:31 :47
33 Matt Auers 31:35 :51

So at halfway I've got a couple of people ahead within striking distance, but I've been steadily losing ground and I'm feeling a little wobbly already. In mile 6 I stop the bleeding with a 6:20 (-22) and catch up to Ken Porterfield. We run together for most of the rest of the way. Mile 7 is 6:14 (-32) which is back on track and I'm starting to feel hopeful that the race won't be a disaster.

The atlanta 10 mile does something interesting where they time the 8th mile separately and list it as 'Conquer Cardiac Hill'. I don't really care about that, but it does mean more mats. I have to figure this out based on the time stamps for each person though.

So at the bottom of cardiac hill (6.8 ish miles), the race around me looks like this.

Place Runner Time +/- Split
16 Victor Breedveld 41:47 -:30 11:24
17 Lauren Sara 41:51 -:26 11:44
18 Ty Ragan 41:54 -:23 11:33
19 Tim Hawkins 41:57 -:20 11:33
20 Ken Youngers 42:04 -:13 11:30
21 Andre Barnes 42:12 -:05 11:40
22 $moore#ies 42:17   11:33
23 Kenneth Porterfield 42:18 :01 11:45
  $moore#ies 2014 42:21 :04 11:24
24 Michael Smith 42:38 :21 11:36
25 Gary Moore 42:42 :25 11:45
26 Mark Kohler 42:56 :39 12:08
27 Raymond Revell 42:58 :41 12:00
28 Keith Marshall 43:09 :51 11:49
29 Bo Brewer 43:25 1:08 11:58
30 Zetler Quinn 43:36 1:19 12:16
31 Shanna Levy 43:37 1:20 11:32
32 Mo Himedan 43:38 1:21 12:14
33 Chris Nasser 43:39 1:22 11:34

I've held my ground with everyone around me, unfortunately 'Cardiac Hill' doesn't sound like something I'll do particularly well at. At the top the race now looks like this. Check out Chris Nasser, that sandbagger! Also I had pretty much surrendered my lead on the 2014 ghost runner. I really ran strongly last year until hitting a wall at mile 7.

Place Runner Time +/- Split
16 Victor Breedveld 47:47 -:51 6:00
17 Ty Ragan 47:58 -:40 6:04
18 Ken Youngers 48:14 -:24 6:10
19 Tim Hawkins 48:15 -:23 6:18
20 Lauren Sara 48:17 -:21 6:27
21 Andre Barnes 48:24 -:14 6:12
22 Kenneth Porterfield 48:34 -:04 6:16
23 $moore#ies 48:38   6:21
24 Michael Smith 48:40 :02 6:02
25 Gary Moore 48:53 :15 6:11
  $moore#ies 2014 49:04 :26 6:43
26 Chris Nasser 49:08 :30 5:29
27 Mark Kohler 49:12 :34 6:18
28 Raymond Revell 49:20 :42 6:22
29 Keith Marshall 49:28 :50 6:19
30 Shanna Levy 49:35 :57 5:58
31 Bo Brewer 49:39 1:01 6:14

It's not a disaster. I'm not sure that this is a mile like they advertise, as my actual split for mile 8 is 6:38 (-25 seconds). As soon as we crest the hill, I surge and catch Kenneth. We both pass Lauren Sara and catch up to Andre. Then mile 9 has more uphill and Kenneth drops me again for good (that's three times he passed and dropped me). Mile 9 is 6:14 (-33 seconds) and now I'm feeling pretty positive. It seems clear that I will beat my time from last year, which was very much in doubt at mile 6. I drop Andre for good but now I can hear the cavalry coming in the form of Michael Smith, Chris Nasser and another guy who didn't have any chip splits, but finished 1 second behind me.

My legs are totally trashed in the last mile but I muscle out a 6:04 (-33 seconds), but two guys pass me in the final stretch which is a bummer. It's a strength issue not a speed issue, I think.

Place Runner Time Split
16 Victor Breedveld 61:24 13:37
17 Ty Ragan 61:40 13:42
18 Tim Hawkins 61:45 13:30
19 Ken Youngers 61:59 13:44
20 Chris Nasser 62:10 13:02
21 Kenneth Porterfield 62:11 13:23
22 Michael Smith 62:16 13:36
23 $moore#ies 62:20 13:42
24 Marco Seta 62:21 ????
25 Andre Barnes 62:36 14:12
26 Gary Moore 62:47 13:54
27 Lauren Sara 63:06 14:49
  $moore#ies 2014 63:08 14:04
28 Mark Kohler 63:17 14:05
29 Raymond Revell 63:20 14:00
30 Shanna Levy 63:29 13:54
31 Keith Marshall 63:39 14:11
32 Bo Brewer 63:43 14:04

 

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Total Distance
11.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
18.20

 Another long tempo. These runs should be at marathon pace, which I hit pretty comfortably. Last time I did this workout I really struggle the last couple of miles.

   Today (act,adj)  9/9
 0-7  46:15 (6:36,6:20)  46:38 (6:40.6:23)
 7-10  19:15 (6:25,6:06)  19:58 (6:39,6:20)
 10-11.85  12:14 (6:37,6:18)  13:01 (7:02,6:42)
 Total  77:44 (6:34,6:16)  79:37 (6:43.6:25)

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
11.60

Another workout PR! 4.5 miles in 27:39 (5:48 adjusted). Only 3 seconds faster than last time though.

  Split Time 10/8
Mile4mark 8:54 8:54 8:58
Mile3mark 6:25 15:19 15:33
Beltline (3M) 3:19 18:38 18:47
Mile2mark 2:16 20:54 21:01
Mile1mark 6:00 26:54 26:56
Finish :45 27:39 27:42

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
360.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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