my makeup may be flaking

Intown 10K

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Member Since:

Dec 30, 2007



Goal Type:


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

12/15 XC #1

1/5 Road Race #2

1/19 XC #2

2/2 Track Race

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

2/16 Road Race #3

3/4 Hot Chocolate 15k?

3/17 St Patrick's Day 5k/Georgia Half Marathon?

3/24 Mercer Island Half Marathon/10K

Long-Term Running Goals:

get busy living or get busy dying


Crop rotation in the 14th century became considerably more widespread after John.

Miles:This week: 35.40 Month: 126.30 Year: 3569.30
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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Intown 10K (6.214 Miles) 00:36:47, Place overall: 1
Total Distance

36:47 a 3-second post mayan apocalypse PR, possibly. I actually ran 36:45 at the Classic 10k in 2013, but I believe that was short. 37:05 last year

Didn't feel great on my warmup, just a general feeling that I get prior to workouts and races that I'm not going to be firing on all cylinders. I think it's due to lack of electrolytes. I decided that I would therefore try to be conservative at the start.

The race started very similarly to last year. One guy in grey leapt out to about a 5-10m lead almost immediately and a large pack coalesced behind. I ran next to Graham Merfield, a fellow brit, who was 2nd last year and I decided that I would try to stick with him for a while.

The first half mile is a little chaotic: down a very steep hill, 90degree turn, steep uphill, 90 degree turn, uphill, 90 degree turn, downhill. Then we start to run down a nice long downhill (which we'll run the other way to finish). During this, some guy in black passed me and caught the leader. Things started to sort out and we were left with 4 people together and 2 guys out in front. Right before the mile, there's a steep uphill (there'll be lots of those in this race) and that spread things out. The top two guys pulled away and the chase pack spread out. I was 4th at the mile in 5:46 (5:41 adj), about 3 seconds behind Graham in 2nd and about 10 seconds behind the leading two. I was 5:40 at the mile last year.

I catch up to Graham again briefly on a downhill, but again lose him on the subsequent uphill. This is exactly how the race went last year. Two guys were out in front with Graham and I in 3rd and 4th, and me mostly suffering to stay with Graham. Reach two miles in 11:22 (5:46 second mile, 5:35 adjusted) and it seems like the guys in front of me are getting further away. "That's ok", I think to myself, "maybe they'll get tired". However this doesn't seem likely as during the 3rd mile their lead stretches to about 100m (20-25 seconds) and I start to hear footsteps.

Right before the 3 mile mark Aaron Roseberry catches me. This is also just like last year, as he caught me at the same point last year. The 3rd mile ends with a steep uphill (there are lots of those in Atlanta) and I feel like I'm running about 7min pace. Hit mile 3 in 11:39 (6:07, 5:50 adjusted) in 5th place. Someone informs me that it's 'downhill all the way', which is certainly false seeing as it's a 90ft net gain in the second half. However there is some downhill for a time which allows me to catch back up to Aaron who sniffs and promptly drops me again. Well I tried.

Then something funny happens, I look up the road and see that the top three guys have gotten closer. I decide to see what happens if I surge. I first pass Aaron, then close the gap to Graham and pass him. Next, one of the leaders starts to flag and I catch and pass him. I go from 5th to 2nd in about 3 minutes. Mile 4 is a mere 6:06, but I suspect this mile is long by about .08. The course itself is about .08 long and this seems to be where the error is. This means that my actual pace was 5:39 and my adjusted pace was 5:16. Doesn't seem all that plausible, but I did make up a ton of ground.

That 4th mile really took a toll and I'm feeling nauseous and faint, but I'm only about 2 seconds back of the leader so I figure I may as well try to win. I catch up to him and just  stick on his shoulder for about half a mile. When the course starts to go up again I throw in another surge and there's no response, but I am not feeling well at all. 5:55 for mile 5 (5:33 adj).

I just barely hold on at the end 6:00 (5:36 adj) for mile 6 which allows Aaron Roseberry to catch back up to me. I absolutely crush the last little bit (67 for .2, 5:13 pace, 4:46 adjusted) to win by six seconds over Aaron.

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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  Split 3/8 2/16 1/14 11/5 10/29 10/8
Mile4Mark 8:51 8:51 9:11 8:54 8:55 8:54 8:58
Mile3Mark 6:14 15:05 15:48 15:13 15:18 15:19 15:33
Beltline (3M) 3:15 18:20 19:09 18:27 18:30 18:38 18:47
Mile2Mark 2:08 20:28 21:27 20:41 20:42 20:54 21:01
Mile1Mark 5:52 26:20 27:44 26:37 26:33 26:54 26:56
Finish 0:43 27:03 28:33 27:23 27:19 27:39 27:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thursday means it's time for wacky workout wednesday!

This has quickly become my favourite workout. Just pick a normal running route, pick some arbitrary starting and stopping points (that don't involve crossing any roads) and figure out the deets later.

I was so so much faster than the first time doing this. For this workout and the last (another workout PR) and my last race (a PR and win on a difficult course) I've worn my new balance 1080s which have been in hibernation since the mayan apocalypse. I brought them out because my Skechers were basically disintegrating and I'd been too lazy to get new shoes. Sooo, maybe the improvement is just to changing up the shoes.


First 1.1 miles along Lullwater in 6:46.6 (6:10, 5:44 adj pace). Last time 6:59.

.14 uphill in 46.8 (5:34,4:42 adj pace) Last time 49

.48 uphill in 2:48.3 (5:51, 5:14 adj pace) Last time 2:53

.2 uphill in 70.3 (5:52, 5:07 adj pace) Last time 73

90 seconds rest

.46 in 2:28.4 (5:23, 5:26 adj pace) Last time 2:31

90 seconds rest

.37 in 1:58.8 (5:21, 5:05 adj pace) Last time 2:04

90 seconds rest

.54 uphill in 3:11.1 (5:54, 5:13 adj pace) Last time 3:21!!!!

4:30 jogging rest

.15 in 41.1 (4:34,5:00 adj pace) last time 43.6

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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