my makeup may be flaking

Week starting Apr 06, 2008

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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,16:52 5k, 27:42 8K, 36:11 10k, 55:10 15k, 1:18:16 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)

5000 16:52.7 (2018, CNW all comers)

5k 16:58 (2018, Freemont 5k)

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 1:18:16 (2018, Seattle Rock and/or Roll)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

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: 27.10 Month: 174.10 Year: 2044.30
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
66.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.50

Did the same as yesterday, but felt much better today, I think the worst is behind me. Thank goodness. It also helped to get 12 hours of sleep. My legs feel amazing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.40

Obviously, when I get back into it after a couple of days out I'm going to need to air the legs out. So I moved up my fast day and ran 57:30 for "Sugarhouse Twice". Which is a solid 6:07 pace.  I had a pretty sweet negative split with the second half under 6 minute pace, but that's not surpsiing because the second half is a net downhill, but not a huge downhill mind you. Anyway it felt good to be myself again.  I also got a new pair of shoes (I'll be running the marathon in them).

Marathon Shoes (2130s)-9.4 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.50

Am 3.5 PM 9 on Shoreline Trail in 58:05 (6:27 pace)

Yeah so I think I finally have solved the Boston number fiasco and the Boston shoes fiasco and the Boston Sickness Fiasco, maybe it's time to start taking stock of my fitness level and to make some goals. Then again maybe not.  I think of this year as a baseline, I've accumulated alot of workouts but I don't really know what they mean.  Judging by two noteworthy sea level performances (my astonishingly easy 9:47 two mile which I felt I could have stretched into a sub 15:20 5K and my grossly unofficial 1:11 HM time trial that I won't even think of considering a PR take it for what you will but was still a massive breakthrough on a course that I've run dozens of times over the last 7 years) I have improved.  However, judging by my last marathon it may still be several years until I can push myself for 26miles.

That said here is the plan. Just go out relaxed, try not to worry about people around you and don't go out faster than 5:45, preferably around 6:00.  Go through 5k in around 18:20 and then try to hold 18:10-18:30 5ks until 20k (hopefully 1:13:20). Then run from 20K to 30k in under 36mins (hopefully 1:49:20). Next try to do 30-35k in 19 minutes taking me to 2:08:20.  Hopefully after that I'll still have something left and will be able to drop it down to around 18flat 5k pace still on the downhill (40k in 2:26:20). Then finish strong with an 8:00 finish (2:34:20). I think mentally breaking the race up like that may help me who knows? Any suggestions?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.50

Ran my slightly extended Jordan River loop in 1:19:10 (6:53 pace).  Was mostly running around 7 minute pace till I kicked it in with a 6:10 final mile. Still breaking in those new shoes (33.4 miles now)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
12.50

AM 3.5

PM Ran home then to Liberty park where I did three loops at a kind of tempo pace.  That's slightly difficult on the woodchips. Loops were 8:43,8:39,8:38 with a total time of 26:00(4.5 miles), that's a solid improvement over the last time I did this workout but that's to be expected. I should aim to get this down to around 25:00 in the future.  It was a little cold.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.40

Ran to 2700S then up around the golf course and down 1300S. Started it out pretty easy and tried to build into the run. Ended up running 61:05

with about a 12:10-15 last two miles (6:29 avg).

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

Three loops of Liberty park. Felt a little sick to my stomachdue to a late lunch.  Listen if you're running (or walking or whatever) at Liberty park, don't feel obligated to get out of the way of runners passing you from behind.  People move aside for me all the time, and I appreciate it, but you really don't need to-it's not my park. Maybe I'm just intimidating?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
66.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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