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) 00:36:51, Place overall: 1
Total Distance

I won this race last year, just barely, in one of the most intense random races I have ever run. I won by 5 seconds over course record holder Aaron Roseberry after he had dropped me twice and I was in 5th place and hurting badly at halfway. I was seeing spots by the end. Today was much less exciting.

I immediately went to the lead at the start, with only two people coming with me. We would eventually be the top 3. The third place guy dropped off on the first major uphill less than a mile into the race. So it was down to just me and Stephen Harvell, who won the race two years ago.

We hit the mile in 5:45, the woman reading out the times said 5:35 so I told Steve our real split. Based on my breathing he must have thought that I was sandbagging, because he asked if I was just messing with him. Sadly, no, my chest was tight and I felt like I was being strangled. Signs of heart issues, which I definitely expected. But that seemed like too long of an explanation mid race. I just shook my head 'no'. I was not sandbagging. This seemed to galvanize Steve and he took the initiative on the next mile. The course looped back around to the start and we saw his family and he promptly dropped me.

We reached mile 2 in 5:37, a lot faster than I anticipated. I took the lead back from Steve and opened a small gap on a downhill, but when the course flattened out he came right back and passed me again. The way this course is laid out means that you can 'fake' your way through the first 3 miles, as they have quite a bit of down, but then we have to pay for all of it on the way back.

The turn off of Piedmont Avenue onto Sheffield, marks a pretty strong transition from the easy stuff to the hard stuff. As we made the turn, Steve took the lead for a few steps but I quickly drew even. We hit mile 3 in 5:47 still side by side and still climbing. I accelerated on the subsequent down and it was all over. When we started to climb again, I felt pretty sluggish, but it was enough. Even though my 4th mile was only 6:17, I was told that I had a ten second lead.

In the 5th mile, my shoe came untied. I attacked the uphills as well as I could, but my legs were tired and it was hard to stay motivated. 5:56. Last 1.2 in 7:27 (6:07 pace) including some more pretty rough hills. Despite my slowdown, the gap widened continuously and I won by 50 seconds.

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Total Distance

AM 5.9

PM 5.9

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AM 8

PM 5.9 Rain!

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Midweek mid long run. Started out a little slower than last week, but still felt bad. Ran 16:30 for first segment which was 7 seconds slower than last week. Then ran down the beltline in 12:13, which was also a pretty slow split. However once I started on the hills, I found extra reserves of strength and it seemed like the climbs barely affected me. By the end of the run, I was cruising and feeling great. The weather was perfect, mid 50s and low humidity, which probably made all the difference.

My total time was 1:17:51, compared to 1:20:24 last week. 2:47:30 marathon pace.

  Time Dist Pace Adj Dist Adj Pace
1 16:30 2.53 6:31 2.57 6:25
2 12:13 1.93 6:19 1.91 6:24
3 12:34 1.96 6:25 2.06 6:06
4 11:24 1.77 6:26 1.87 6:06
5 14:43 2.28 6:27 2.41 6:06
6 10:26 1.71 6:06 1.74 6:00
Total 1:17:51 12.18 6:23 12.56 6:12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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AM 10.1

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1 mile warmup

2 x 4.84 mile w/ 5 mins rest

1st rep in 29:20 (6:03 pace)

 (Splits of 14:11 (5:25, 8:46) and 15:09 (9:30, 5:39))

2nd rep in 29:04 (6:00 pace)

(Splits of 13:57 (5:13, 8:44) and 15:07 (9:32, 5:35))

Pace going downhill 5:49

Pace going uphill 6:15

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