my makeup may be flaking

CNW Winter Grand Prix #1

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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)

2mile 10:30 (2018, CNW Grand Prix)

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)

 

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:

CNW Winter 2 mile Grand Prix

12/1 Road Race #1 (10:31)

12/15 XC #1 (11:04)

1/5 Road Race #2 (10:29)

1/19 XC #2 + ML15K (double feature!)

2/2 Track Race

2/9 Love 'em or Leave 'em 5k

2/16 Road Race #3

3/2 Lake Sammamish Half Marathon

3/24 Mercer Island Half Marathon (Goal=sub 1:17)

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: 19.00 Month: 257.90 Year: 257.90
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
340.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: CNW Winter Grand Prix #1 (2 Miles) 00:10:30, Place overall: 4, Place in age division: 1
Total Distance
7.80

Return to the winter grand prix after a 10 year absence.

A tooooooooon of high schoolers were there, but most of the open runners were tuning up for club nationals next weekend so I was one of the few people up front over the age of 20. Race started fast and I was in a bit of oxygen debt but felt comfortable. Was in  about 10th at the first turn, but moved up to 3rd about .75 in.

Nick Dejarlais (who is not in HS, but a freshman in college) took 3rd back from me, but we had both lost a ton of ground to the leaders. At the mile the leaders were 5:06/7, Nick was 5:12 and I was 5:15.

Couldn't make up any ground on the second lap, but held of what sounded like a ton of HSers coming from behind. 5:15 for the second mile also. A great result for me, equivalent to 16:52 5k, 4:53 mile. I love this distance and I wish there were more races.

 

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Total Distance
14.80

Ballard Lock/Lake Union

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Total Distance
7.50

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Total Distance
12.50

AM 2.9

PM Ran to Roosevelt highschool to run with the CNW tuesday night track workout. It was somewhat colder this week so I thought it might be wise to move my track workout from the morning to the evening.

Added bonus was that I got to run a track workout on an all-weather track instead of the dirt at greenlake and it made a huge difference.

Workout was 8x400m with 90-120seconds rest (I usually took about 100seconds).

The elite guys were there too and they always start with a "warmup quarter" so I jumped in with them and made that one my first rep. At the 200m mark I turned on the jets and suprised myself with a 71-72 for the first rep, given that all the other guys ran around a 76 I probably split something like a 33-34 for the second 200.

After that the workout started properly and it turned out that Mary Kate Anselmini (former Stanford runner with very similar PRs to me) was also there and doing the same workout, while most of the elits were doing a 20minute tempo (on the track). So we had some run sprinting past all of the fastest runners in the state together. We usually started out together running side by side until she would fall back a little in the last 150 except for the second to last one (for me) which was her last and she dusted me.

The splits were 71.0, 71.1, 71.3, 71.2, 71.7, 71.1, 70.2 for the remaining 7 which is just...I don't know, kind of a crazy workout. I felt in control the whole time. And in fact in the middle ones I told myself it was ok to back off the effort a little and I only slowed down by like half a second.

Before the last one I mentioned that I haven't run a sub 70 quarter in a workout since 2010 and the coaches told me not to force it and just think about form. I pushed a little hard and ended up with a 70.2.

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Total Distance
13.60

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Total Distance
13.20

AM 8.6 7 mile aerobic builder at 6:13 pace. It was kind of cold and I was pretty sore from tuesday night track workout so the overall pace wasn't great. The effort was there though and I still had a nice progression. 

  Distance Time Pace
1 1.34 8:23 6:15
2 1.34 8:38 6:27
3 1.50 9:22 6:15
4 1.50 9:10 6:07
5 1.34 8:05 6:02
Total 7.02 43:38 6:13

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Total Distance
9.00

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Total Distance
12.50

12.5 miles with 8 TAIGA hills. 

3:11.9, 2:17, 3:09.0, 2:13, 3:09.9, 2:28, 3:07.7, 2:26, 3:08.2, 2:32, 3:08.1, 2:30, 3:06.7, 2:32, 3:05.3

Avg=3:08.4

Nov6 Avg=3:12.3

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Total Distance
13.30

Ravenna/Burke-Gilman/UW/Montlake/Interlaken/Gasworks

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Total Distance
7.50

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Total Distance
14.60

PM 3 by 1600 at Roosevelt high school with one lap jogging recovery: 5:21, 5:24, 5:21

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
11.80

AM Another not very good ship canal trail workout: 4.34 miles in 26:01 (6:00 per mile). It's not terrible but still about 17 seconds per mile slower than last time I attempted this. However, these workouts have been highly variable this year so I'm not going to read anything into it.

Started out right on pace but started to slow at about the 10 minute mark. Sore neck shoulders=low BP? Legs also felt like they lacked power.

Splits: 8:49 (5:53 pace), 9:03 (6:02 pace), 8:09 (6:06 pace)

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Total Distance
11.90

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Race: CNW Grand Prix #2 (1.931 Miles) 00:11:03, Place overall: 15
Total Distance
13.00

Cross country this time, with a big hill that we have to run-up twice. Most people are about 15-20 seconds slower than the road 2-mile. I was 30 seconds slower.

Part of it was being a little bit more tired this week as I've increased my mileage again, but I also didn't get out hard enough. I was probably in about 60th-70th place at 200m and then had to fight my way past people. I will get another shot at this race in a few weeks.

Split 5:41 at the mile in 20th-30th place.

Afterwards ran home 7.5 miles on the Burke-Gilman and I could feel how tired my legs were.

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Comments(1)
Total Distance
14.80

Ballard lock loop at about 7flat pace. Had shoulder and neck pain pretty much the whole run. Even started getting pain shooting down to the back of my hands about 12 miles in. I don't know if this is due to lack of salt or what. Weather was fine.

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Total Distance
5.80

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Total Distance
10.50

AM ship canal trail 7 miles in 42:40 (6:05 pace, 7.02 miles)

Splits of 8:12 (6:07), 7:57 (5:56), 8:58 (5:59), 9:19 (6:13), 8:14 (6:09)

Segments 1,4,5 had a headwind while 2,3 had a tail wind.

Felt neck, ear, shoulder pain (hydration issues again). Quads also felt a little fatigued.

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Total Distance
17.30

AM 4.6

PM 12.7 w/ 4 mile tempo run in 22:44: 5:47, 5:42, 5:45, 5:29.

Did the warmup quarter in 73, I did not win this time.

The workout called for me to start at 6:00 pace and speed up ten seconds every mile. I went out too fast trying to stick with Lance Thompson. I fell off pace in the 3rd mile and left something in reserve so that I would be able to close hard the final mile.

Afterwards did 6 by 150m strides. Speed is gradually improving.

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Total Distance
9.00

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Total Distance
11.90

AM 9 niles to work. Last two days have been better blood pressure wise. Real test will be tomorrow at the morning workout.

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Total Distance
16.00

AM 16 including 8 miles tempo with CNW.

There's a big drop-off in turnout to club workouts after club xc it seems.

The workout for group 1/1a was 7 miles at 5:50 to 6 flat follow by 1 mile at 5:30. Although, I know that's a workout I can do I was worried that 1) The fast guys would all decide to run faster because they definitely can and 2)My recent tempo runs haven't been as good recently. Therefore I decided to drop down to the 2/2a workout which was 6:12-6:15 followed by 5:50.

The thing is everyone else in my group decided to do 6 tempo and 1 hard. This ended up working out perfectly for me as I did 6+1+1. It ended up being a progression run going from 6:20 to 6:10 the first 6. Then I ran a 5:35 with the group as they all finished, but I kept rolling. I then ran a 5:37 by myself with a 180degree turn, which everyone assured me was really more like a 5:34 without the turn around. Ended up being 49:04 for 8.1 (6:03 pace). Didn't feel very hard.

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Total Distance
13.10

Loop of mercer island in 1:23:46. (6:23 pace/6:08 adjusted). Legs felt a little tired, but breathing was easy.

Segment Distance Time Pace Adjusted Pace
1 3.17 20:48 6:34 6:20
2 3.12 19:20 6:12 6:01
3 2.68 17:04 6:22 6:04
4 1.67 11:00 6:35 6:21
5 2.49 15:34 6:15 6:01
Total 13.13 1:23:46 6:23 6:08

 

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Total Distance
8.00

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Total Distance
12.00

At midnight I drove to downtown seattle to run with some college friends on the empty streets.

A few hours later I did my annual time 5k time trial at middle school track. This time trail never seems to be very fast. I think the track may be too soft. Conditions were fine this year, a little cold but I still ran in shorts.

KM Splits 3:34, 3:38, 3:40, 3:37, 3:32=18:01

1600 splits 5:44, 11:36, 17:21, 39

Last year:17:52, 2016:17:54

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Total Distance
5.40

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Total Distance
8.20

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Total Distance
8.20

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Total Distance
8.00

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Total Distance
7.50

On the murdock canal trail in pleasant grove. Including 4.54 miles in 28:06 (6:11 pace). First half 14:17 (6:18), second half 13:49 (6:05).

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Total Distance
8.00

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Total Distance
340.30
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