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Atlanta 10 Mile

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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, 5K in 17:05

Aided: 34:01 10K and 1:15:54 Half

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 17:05 (2017)

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:

Aug: Tailgate 5k + Sub 17 at Atl's Finest 5k

Sept: Big Peach Sizzler 10K (Sub 36 35:30 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: 9.00 Month: 112.90 Year: 3494.10
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
369.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Wacky workout. Actually not that bad. Was very sore afterwards. The conditions were nice, but it was also darker than the last few times I attempted this workout. That really makes a difference on the second mile rep, I think.

Distance Adj Dist Time  Pace Adj Pace Previous Best
1.1 1.18 6:43.9 6:07 5:42 6:23.6
.14 .17 0:45.8 5:27 4:29 43.8
.48 .54 2:47.1 5:48 5:09 2:41.3
.2 .23 1:06.9 5:34 4:51 1:05.9
.46 .46 2:23.1 5:11 5:11 2:18.6
1.12 1.06 6:07.1 5:28 5:46 5:45
.16 .17 48.3 5:02 4:44 42.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.20

Terribly sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.00

Originally planned on 10miles tempo but then scaled it back to 8.5 as I've been sore all week. Thankful that I did because I was pretty beat after this one.

Dist Time Pace xDist xPace
2.85 18:02 6:20 2.99 6:02
1.93 12:38 6:33 2.08 6:04
1.14 7:32 6:36 1.19 6:20
2.54 16:12 6:23 2.53 6:24
8.46 54:25 6:26 8.79 6:11

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.50

Surprisingly muggy day, which limited me a little. I did a 4.85 mile tempo on the beltline in 29:22 (6:03 pace). 

Splits: 15:19 up (9:28,5:51) and 14:03 down (5:30, 8:33)

Afterwards I was pretty tired. I was originally going to do some more hard running, but I was concerned about cramping up. Instead, I did some plyos on the grass and then about 6 by 100m hard strides.

On August 28th I did 2by 4.85 in 29:34, 29:35. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.60

4 by mile in 5:49 avg

Dew point of 73 this morning, and I felt terrible. Also still out of shape from injury.

First uphill 0.82 in 4:54 (5:58 pace). Then 90 seconds rest and 1 mile up in 5:50. These first two splits were about what I expected, but I could feel the heat getting to me. Barely managed a downhill mile in 5:31, which is still ok. The wheels fell off on the last one, but I at least got it under six minuted (5:59).

Then did 4 by rhino hill for the first time in a while 38.8, 39.0, 36.7, 35.6. The four mile cooldown to work was bark.

Date  Rest  1 2 3 4 Avg
8/29/15 90 secs 5:35 6:07 5:49 6:09 5:55
9/5/15 5 mins 5:39 5:53 5:34 5:52 5:44.5
9/19/15 90 secs 5:35 5:57 5:36 5:53 5:45.3
9/26/15 5 mins 5:45 6:08 5:40 6:07 5:55
12/19/15 90 secs 5:44 5:55 5:41 5:56 5:49
2/20/16 90 secs 5:30 6:05 5:33 6:02 5:47.5
3/13/16 90 secs 5:30 6:17 5:59 6:45 6:07.8
4/7/16 90 secs 5:43 6:05 5:36 5:58 5:50.5
4/28/16 90 secs 5:34 5:54 5:31 5:51 5:42.5
5/7/16 90 secs 5:29 5:45 5:21 5:41 5:34
5/27/16 90 secs 5:35 5:49 5:31 5:42 5:39.3
6/4/16 90 secs 5:29 5:52 5:34 6:04 5:44.8
6/16/16 90 secs 5:36 5:45 5:32 5:44 5:39.3
6/25/16 90 secs 5:36 5:44 5:26 5:39 5:36.2
7/21/16 90 secs 5:38 5:55 5:31 5:38 5:40.5
8/11/16 90 secs 5:25 5:47 5:23 5:48 5:35.8
9/1/16 90 secs 5:24 5:47 5:22 5:43 5:34
4/6/17 90 secs 5:35 5:55 5:34 5:44 5:42
5/12/17 90 secs 5:33 5:42 5:27 5:38 5:35
8/24/17 90 secs 4:39 5:35 5:14 5:27 5:29
10/10/17 90 secs 4:54 5:50 5:31 5:59 5:49.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.60

Dist Time Pace xDist xPace
1.70 11:25 6:43 1.88 6:04
2.45 15:43 6:25 2.58 6:06
1.14 7:19 6:25 1.16 6:18
1.93 11:56 6:11 1.89 6:19
2.85 17:45 6:14 2.94 6:02
10.07 1:04:08 6:22 10.45 6:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.70

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

2 by 2miles up and down the baseline (actually 1.93 miles)

up in 11:40 (6:03, 5:43 adj)

3 mins break

down in (5:38, 5:46 adj)

4 by northwoods hill in (40.1, 38.1, 39.6, 38.5)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.60

AM 3.8 mile tempo in 23:11 (6:06 pace)

Up beltline/freedom in 14:57 (9:12, 5:45 splits) then down freedom trail in 8:14.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

AM 8.4

PM 5.4

Finally starting to feel good again. Don't know if it's cooler weather or having some high mileage weeks under mybelt.

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

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

4 by 940m (on beltline): down, up, down up

3:08, 3:19, 3:03, 3:13

90 seconds rest between each rep.

Then 4 by rhino hill: 36.8, 36.3, 36.1, 35.4  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Atlanta 10 Mile (10 Miles) 01:00:27, Place overall: 10, Place in age division: 1
Total Distance
11.00

Splits 5:50, 5:49, 5:48 (downhill) 6:02, 6:11, 6:13, 6:26, 6:19 (uphill), 5:50, 5:55 (downhill again)

Probably an easier course than last year (perhaps 90 seconds according to course tool). I ran about 20 seconds faster, so the performance was probably slightly worse. However this was one of my best races last year, and this year I'm going off injury.

I started out in 4th then faded to 9th! in the third mile going downhill. My legs were already tired and I didn't want to attack. I passed two people and got passed by 3 the rest of the way. Finished pretty strong.

The pace felt easy at the start so I think I have good speed in my legs, I just need to work on getting stronger. Next big race will be Thanksgiving Half. 33 days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.70

AM 11.3

3.8 mile tempo in 23:16. Up in 15:09 (9:16, 5:53) (~6:15 pace, uphill) then along freedom trail in 8:07 (5:53 pace, rolling).  It was cold this morning, but not too cold. I was slightly slower than last week, but finished stronger (possible that the wind blowing the other direction accounts for this.)

Then I did 4 hill repeats on the Elementary Hill. It's about .14 miles and the course tool says the equivalent distance is .17. So literally about 225m, but the times should be comparable to my 275 meter repeats...

47.9, 47.0, 44.6, 43.8 On the last two I reminded myself that this was supposed to be a sprinting workout.

Paces: 5:42, :36, :19, :13

Adjusted 4:41, :36, :22, :18. Gotta get these paces sub 4.

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

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

Dist Time Pace xDist xPace
2.85 17:30 6:08 2.99 5:51
1.93 12:32 6:30 2.08 6:02
1.14 7:25 6:30 1.19 6:14
2.45 15:36 6:22 2.57 6:04
1.70 10:31 6:11 1.73 6:04
10.07 1:03:33 6:19 10.57 6:01

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
3.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.20

13.2 miles with 4 by 2 miles hard

Took splits about every 2/3 of a mile (the loop breaks down nicely into almost equal parts). It was windy, but the loop is mostly sheltered except for the middle section.

12:09 (4:06, 4:08, 3:55), jogging recovery of 3:40 (about .4 miles)

11:51 (3:55, 4:04, 3:52), 3:49

11:57 (3:56, 4:06, 3:55), 4:06

11:57 (4:00, 4:08, 3:49)

First one was slow as I was still cold. Then for the third and fourth my legs got tired. Could probably have done another one sub 12.

Including the rest did 9.3 miles in 59:29=6:23 pace. About 5:56 avg for the 8 miles hard (course is slightly longer than 2 miles)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
14.00

Dist Time Pace xDist xPace
2.85 18:19 6:26 2.99 6:08
1.93 12:33 6:30 2.08 6:02
1.14 7:24 6:29 1.19 6:13
2.54 15:47 6:13 2.53 6:14
8.46 54:04 6:23 8.79 6:09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
369.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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