my makeup may be flaking

Week starting Mar 09, 2008

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2018: 16:58 5k, 27:42 8K, 37:13 10k, 55:10 15k, 1:18:16 HM

Third Consecutive Intown 10k win (37:13)

Post Mayan Apocalypse PRs:

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) 

3000 9:34 (2017)

5000 16:55 (2017)

5k 16:58 (2018)

8k 27:42 (2018)

10K 35:16 (2017)

15K 55:10 (2018)

10-mile 60:29 (2017)

HM 1:18:16 (2018)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

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: 0.00 Month: 90.10 Year: 1700.20
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
85.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
21.50

My patented THINK ABOUT IT run.  Basically go west in 1300S (it actually turns into California Avenue) until it deadends out in the middle of nowhere.  You'll see a huge mysterious building with those words in letter that must be twenty feet high. Does anyone know what this means. I thought this might have been a Hyundai factory but it's too isolated and doesn't appear on this website.

Anyway, this is and out and back (10.75 miles each way).  And the plan for march is to start negative splitting my long runs. Today I got a pretty nice headwind on the way out so negative splitting was very easy.

Out: 1:16:28 (7:07 avg) Back 1:08:07 (6:20avg)

This run makes me feel confident that I could average 6:10-20 pace for a marathon at altitude. I'm still not sure how that will translate to sea level.  But if I 'blow up' and can still run 6:20pace at the end then I'll be doing ok. I guess I'll check out the predictor. According to the predictor I subtract 10 seconds per mile.  We'll see, predictor, we'll see.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
4.00

I guess this was kind of an easy run. I didn't time it but I felt that my pace was well under 7 minutes on the bark at liberty park. That's not what I would normally consider a recovery run, but I was anxious to get dinner started.

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

AM 3.5

I couldn't figure out why this run was so tough until I realized that I was going way faster than I intended to.  I generally do better on these types of runs if I start out kind of slow.  Instead I jumped right into a fast pace. I got to 3 miles in about 16:50, I did the mile that was entirely uphill in about 6:15. Even when I was struggling on the gradual uphill into the wind during miles 6-8 I was averaging 5:45 pace still. Ran the last 2 miles (downhill) in 10:40 and it was just cruising. Overall it was 10.3 miles in 57:43 (5:36 pace).  I don't think I need to do this workout faster, it just needs to feel a little smoother.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Total Distance
15.40

Ran up city creek and back (1:50:48). Took it kind of easy running 7:11 pace. The run was kind of uneventful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.00

AM 3.5 overslept again!

PM Ran from school to Sugarhouse park and did two loops. Did two 2-minute surges just to shake things up. Time was 60:43 which is about 6:45 pace.

Then it was a nice day so I ran home.

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

Ran on the shoreline trail, such a wonderful day! Ran it in 59:18.  I've done this course 3 times since the snow melted and have run 59:47,59:47 and now 59:18. I just run how I feel, is this consistency unusual?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.50

An easy 5.5 which was probably kind of fast.  I'm going to actually recover on Monday. I ran around Liberty Park 3times. I also mapped out a half marathon course on the Jordan River bike path.  Start at the train tracks south of 1700S and start heading south. The turnaround is the last house before west vine street which is about 100m past the end of the boardwalk between 4800S and 5400S in Murray.

Some splits(Goal time) 1.05/12.05 (6:07/1:10:17)First bridge after freeway underpass

3.1/10 (18:05/58:20) 3300S

4.3/8.8 (25:05/51:20) End of bridge over meadowbrook expwy

5.6/7.5 (32:40/43:45) Taylorsville Expwy Underpass

6.2(10k) (36:10)Turnoff to bathroom after 4800S underpass

6.55 (38:12)Turnaround

Here's what I should see on my watch:1-6:07;2-11:58;3-7:00;4-7:35;5-3:30;6-2:02;7-5:33;8-7:35;9-7:00;10-11:57;11-6:08

Lots of splits in the middle to keep me motivated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
85.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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