my makeup may be flaking

SLC Track Club 5k

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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
67.10
WaveriderC Miles: 15.80NimbusFIRE Miles: 9.00Waveriderb Miles: 1.10Saucony Hattori Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
4.10

30 laps at the fieldhouse averaging about 6:10 pace. It was hot up there and I didn't feel good at all. I'll probably start running more sensibly as I get back into daily running. My achilles wasn't perfect but if it was better than the start of my run yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
14.70

Got up at 4:30AM to run with Allie because I wanted a ride to school :). My achilles did not hurt but I ran pretty slowly. After three straight days of running it was creaking quite a lot.

In the evening I did some leg weights and then did 5.9 miles on the elliptical. This was slightly under 6 mins per mile (5:58 to be precise).

WaveriderC Miles: 8.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Total Distance
10.00

Elliptical

10miles

Hard.

The ellipticals at the fieldhouse only allow you to go for 45 minutes at a time so I decided that I would go 30mins, take a swig of gatorade and then restart the machine to finish 10 miles.

The goal was 58mins (5:48 pace). I did the first mile in 5:40 but then decided to raise the resistance by one notch (from 7 to 8). My second mile was a 5:23 (uh oh). The nice thing about the elliptical is that it's just you versus the machine. On the other hand, it's the elliptical...so that kind of bites. Anyway. I kept clicking off 5:30ish miles and after the first half hour I had done 5.46 miles (5:29.7 pace). To this point my stride rate had only dropped below 240 a couple of times, but my legs were starting to tire.

Starting up the machine again sucked. I made it through a 5:37 mile to start out my second segment, but then I started to hit the wall. Fortunately my pace didn't dip too much as I was still able to keep my stride rate in the 230s. The last few miles sucked but I still kept up a reasonable pace and finished with a 55:33 for the whole 10miles.

Altitude adjusted that's a 54 low which is about right based on the effort. Obviously different machines are calibrated differently (which is why I always use the same type of elliptical at the gym), but it does seem like I can just about match what I'd be able to do running on the elliptical. The difference is that my quads get really tired when I do this. I think this is a good thing as I think I have relatively weak quads...anyway.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Total Distance
13.00

AM 10 with Allie

PM 3 on elliptical. (in 17:47)

I think my ratio of running to non running might be a little off here.

In the afternoon I felt quite a bit of creaking (crepitus?) in my achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
9.00

I had resolved to take a few days off to let me achilles recover a little better but after today's run there is less creaking. I'll have to see how it progresses throughout the day. I took some ibuprofen before going to sleep which may have helped.

AM 9 with allie.

NimbusFIRE Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
6.30

Lifted some weights an d then put some work in on the elliptical: (6:14,6:02,5:47,5:33,5:31) Afterwards, did some running on the track. There is no trace of tendinitis but I don't trust it. I think I will run the 5k tomorrow and see what happens.

I clashed horribly in the gym today, it was great.

Waveriderb Miles: 1.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Race: SLC Track Club 5k (3.11 Miles) 00:17:00, Place overall: 3, Place in age division: 2
Total Distance
10.00

My only real goal for this race was to test my achilles. I hoped to also break 17, but meh.

I have done basically no fast running over the past 3 week so I was pretty sure anything under 6 min pace would feel terrible. To begin with I felt like I had the speed in my legs to run with Fritz and Jake but I figured they were going low 15 pace and that I should just ignore them. The race was on for 3rd between me and my old nemesis, Jon Gauthier.

I felt pretty terrible for the 1st mile but I just wanted to see how fast I was going before slowing down. I hit the 1st mile in 5:11 before a wave of fatigue washed over me and I drifted into the 5:40 range. I didn't have the typical turnover that I have in 5ks and that basically doomed me. Also I just felt generally off and oft of sync. I was happy that I managed to hold my pace after my initial slow down not get passed. I dropped Jon at the mile and then was a bit ahead of the pack the rest of the way.

I "only" lost to Jake by 1:40 which means that the race was not awful for me. I probably should have been able to run 16:20-16:30 today. The most important thing is that my achilles held up.

When I got home I noticed that it was a bit sore so I iced it. Now as I write this it is very slightly tender. This is good news as it is clearly better than it was a few days ago despite the 5k. I think this may be due in large part to my ibuprofen consumption. 

Saucony Hattori Miles: 3.00WaveriderC Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Total Distance
67.10
WaveriderC Miles: 15.80NimbusFIRE Miles: 9.00Waveriderb Miles: 1.10Saucony Hattori Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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