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Seattle 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, 1:18:16 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 1:18:16 (2018, Seattle Rock and/or Roll)

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

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

Short-Term Running Goals:

5/20 Beat the Bridge 8k (27:42)

5/26 Memorial Day 15k (Goal=PR=sub 55:42) (55:10)

6/1 Freemont 5k (Goal=PR=sub 17:03) (16:58)

6/10 Rock and/or Roll Seattle Half (Goal=PR=sub 1:18:31) (1:18:16)

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: 21.20 Month: 195.10 Year: 2380.50
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
367.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Seattle Half Marathon (13.109 Miles) 01:20:16, Place overall: 13, Place in age division: 2
Total Distance
15.00

My sixth time running this race. So far, there have been 3 windy years (2009,2011,2013). I actually haven't even written a race report for the last 2 years. Two years ago, I was close to winning this race. I had the lead up until the giant hill and then Brian Masterson destroyed my over the second half of the course. That was my last race before everything fell apart. Last year, I was totally buried in 27th. I actually ran a little slower this year, but placed 13th due to 25mph winds gusting to 35mph. There is an added difficulty in that the more exposed parts of the course are also the parts that run into the headwind. Here are some people who ran the race both years. There is a halfway split both years and about a 4.2 mile split for this year.

Name

Split1 Split2 Time Split12 Time12 Difference
Brian Masterson 23:30 35:11 1:12:07 34:16 1:10:08 1:59
James Moore 25:46 39:00 1:20:16 38:34 1:19:31 0:45
Martin Pletcher 25:41 39:32 1:20:32 37:25 1:16:25 4:07
Sean Bonato 25:33 39:09 1:20:27 40:25 1:22:09 -1:42
Ben Rush 25:22 38:33 1:20:42 37:27 1:18:18 2:24
Kyle Hedges 25:24 38:45 1:20:50 37:28 1:17:08 3:42
Michael Ogliore 26:06 39:33 1:23:02 41:49 1:22:53 0:09
Peter Lessler 25:54 39:40 1:23:21 39:13 1:19:16 4:05
James Grant 26:40 40:44 1:23:37 38:44 1:19:49 3:48
Samuel Bradley-Kelly 27:57 42:07 1:24:37 42:28 1:25:13 -0:46
Aaron Campbell 27:39 41:23 1:24:46 37:07 1:15:56 8:50
Alonzo Lewis 26:55 40:33 1:25:04 39:47 1:20:27 4:37
          Median 3:03
             

Based on this table, it's pretty safe to say this was a better performance than last year.

I started off in about 30th-40th place in the first mile (5:58). I was anxious to find a nice pack to run with to help with the wind, but after a mile we go up the first of many hills and the race started to break apart. I was in no-mans land in mile 2 (5:54 net downhill) which had some really nasty cross winds. At mile 2 I was still somewhere in the 30s. The third mile was uphill and had a brief tailwind (5:56) I passed maybe 10 people in this mile. I hit 5k in 18:25-depressingly one of my better 5ks of the year. I picked it up as I got into the Mt Baker Tunnel (5:52) but I had to bridge a gap to the next group. My legs were already feeling weak and I knew it would be asking a lot to continue to run 5k pace.

Got out of the tunnel on Lake Washington Blvd and really started to feel bad. This was the only other place where I felt a slight tailwind and I tried to make the most of it. I caught and passed a few more people but it was getting very spread out. Next two miles were only 11:59 and I could feel myself weakening. After I passed mile 6 I could only see two more people ahead of me, Kyle Hedges and Ben Rush. Mile 7 has a mini precursor hill in it. I felt I climbed the hill strongly but my quads weren't prepared for running fast down the other side. I ran 6:10 which is a reasonable split. I then only managed a 6:53 for Mile 8, should have been 10 seconds faster on that mile, but I was not losing ground on the people I could see. In Mile 9 (5:52) I made a big push to pass Kyle and Ben to make sure they couldn't latch on. Mile 10 is a gradual climb (6:06) and I couldn't see anyone ahead of me.

I just tried to survive the final 5k. I was completely by myself and there was a lot of wind wipping around. Last year I had been in a pack of 3-4 during this stage and so I probably closed much faster. I ran 6:24 for mile 11 (head wind, climbing) and then a 12:29 for 12-13 (wind up and down).

Due to all of the bridges and tunnels, this course is immune to accurate course tooling. My estimate is that it is about 2minutes slower than flat, roughly canceling out the effect of sea level vs slc altitude. Putting this together, it seems that perhaps I can run a 1:17-1:18 flat half in SLC.

I think I'm gradually learning how to train and run with my circulatory problems, but it will take some time to rebuild my fitness. Aerobically, 5:50 pace felt pretty reasonable, but my legs aren't used to running fast for that long. Time for long miserable winter tempo runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Total Distance
12.20

AM 3.1

PM 9.1

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Total Distance
11.50

AM 2.5

PM 9 including 45 laps of field house track reversing directions every 15 laps.

1st 15 12:40 for 1.97 miles 6:26 pace

2nd 15 13:20 for 2.05 miles 6:24 pace

3rd 15 12:10 for 1.97 miles 6:11 pace

Total 6:21 pace

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

Emigration MArgh!ket loop

What comes next?

1 11 21 1211 111221 312211

PM 3xLP

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Total Distance
10.30

AM 2.5

In yesterday's sequence

1 11 21 1211 111221 312211 13112221

what is the largest digit that can appear? (i.e can the number contain a 4? or a 5?...)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
15.10

AM 10.1 w/ Allie

PM 5 to school and back

At James Zwick's Levan Turkey Trot, the winning prize is awarded in a rather odd manner. The winning athlete is given the choice of three boxes, one of which contains a 10lb turkey, and the other two each contain 10lbs of slugs. The winner chooses one box but doesn't open it, then the race director opens ONE of the other two boxes to reveal 10lbs of slugs leaving the third box unopened. The race director gives the winner a chance to switch his choice to the third (unopened) box. Should he stay with his original choice, switch or does it make no difference? This question assumes that the 10lb turkey is more desirable than 10lbs of slugs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
13.70

Miserable Winter Tempo #1 19F and sunny

9 loops of Liberty Park first 3 with Allie

7:47,7:21,7:12,6:57,6:43

Then the tempo

6:12,5:57,6:05,6:08,6:01,6:07,5:54

Felt ok.

You’re in a room with four holes, and through each hole is a button. Each time you press the button, it toggles between on and off, but you don’t know what it is to begin with and can’t tell the difference when you press the button. You have two hands, so you stick them through any two holes you choose, then either press the buttons or not. After you press the buttons, they spin around a random number of quarter turns. You can then do it again, but you don’t know whether you’re pressing the same or different buttons as last time. You’ll be free from the room when all four buttons are on or all four are off. How can you escape the room with 100% accuracy in finite time?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Total Distance
6.50

23 laps of fieldhouse track in 18:10 (6:01 pace) plus strides and plyos

One hundred of the world's greatest logicians are stuck on an island. They are all either wearing a red hat or a blue hat. There are no mirrors on the island and the logicians are rendered unable to remove their hats, speak or communicate in anyway, presumably by the same authority that placed them on the island and gave them hats in the first place. The logicians will be free if they can figure out what color their hats are. Everyday at noon, the logicians gather into a circle, anyone who has figured out the color of his hat must announce the fact. If they are correct, they go free otherwise they are shot. A logician will therefore only announce the color of their hat WHEN THEY ARE ABSOLUTELY SURE.

They know there is at least one hat of each color.

All the logicians can escape the island alive. How?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Total Distance
12.80

AM 8.8

PM 4

A population of bacteria is growing inside a glass Jar. At 8:00am there is a single bacterium, at 8:01am there are 2, at 8:02am there are 4, at 8:03 there are 8, etc. The jar fills up at 9:00am. When is the jar half full?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Total Distance
9.00

PM 9 including a 4 mile tempo in Liberty Park:5:49,5:48,5:50,5:49. Temp was 14F. Probably split about an 18flat 5k.

I was shooting for half marathon pace (predicted to be 5:5x) and exceeded my expectations. Would have fallen off this pace at 1.5 miles in August.
 

You are in a room with 3 light switches, but the lights are in a different room. You want to figure out which switch goes to which light. How can you do this if you can only enter the room with the lights once?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Total Distance
15.00

AM w/Allie A Loop and a loop and a skosh

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

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

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

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

Mini math loop 47:16 for 7.45 miles (6:09 adjusted pace)

Also did this loop August 15th and ran 49:01

Splits Distance Time (8/15/13 Time) (pace)

0-2.93 17:58 (17:37) (6:07 pace/6:24 adjusted)

2.93-4.17 7:56 (8:43) (6:23 pace/5:46 adjusted)

4.17-5.92 11:46 (13:06) (6:43 pace/5:58adjusted)

5.92-7.45 9:36 (9:35) (6:16/6:20 adjusted)

The August 15th run was weird because I completely fell apart in the middle. This time I sped up in the middle relative to the difficulty, but I think that's mainly because the ice has a larger effect on downhill than uphill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
14.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.50

AM Half marathonish time trial (around island) in 1:20:49 6:09 pace (5:55 according to course tool). "Only" 5 mins off of my best workout on the course.

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

Slough run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.40

AM 11 Arboretum to Gasworks and back.

PM 3.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.60

AM 17:30 5k on Middle school track. Fastest unaided 5k of the year.

km splits 3:29,3:31,3:32,3:31,3:27

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
13.10

Round the island in about 1:45

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Total Distance
15.00

AM 9.9 with Allie

PM 5.1 south tip tempo in 31:31 (6:08 pace/5:49 adjusted) I think my best time for this tempo course is 30:43, so that's not a bad effort. There are a few very steep hills, trails and steps that slow you down a little.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.00

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Total Distance
17.90

17.9 miles in 1:59:36 (6:41 pace)

0-1.75 11:49 6:45 pace

1.75-4.05 15:29 6:44

4.05-9 34:17 6:56

9-13.7 32:25 6:54

13.7-15.4 10:54 6:25

15.4-17 9:26 5:54

17-17.9 5:15 5:49

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
12.20

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

0-2.48 14:14 5:44 pace

2.48-4.13 5:55 pace (5:41 adjusted)

4.13-6.93 6:30 pace (5:53 adjusted)

6.93-8.72 5:53 pace (5:54 adjusted)

Because of the early dark here (and the fact that most roads don't have sidewalks) have to do these runs earlier than I'm used to. My stomache was a little upset during this run and that was probably my biggest difficulty. 8.72 miles in 52:42 6:03 pace (5:49 adjusted).

Last day of low altitude training camp and I feel pretty good about this one.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
7.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
367.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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