my makeup may be flaking

Week starting Apr 02, 2017

15% off for Fast Running Blog members at St. George Running Center!

Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

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)

5000 16:44.6 (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 1:17:09 (2018, Redmond Half)

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

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

Short-Term Running Goals:

9/29 Magnuson Park 10k

10/6 Emerald City 8k (XC)

10/13 Escalante Marathon

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:	50.50	Month:	226.50	Year:	2746.40
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

Totals

Total Distance

68.50

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

Sun, Apr 02, 2017

Total Distance

9.40

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

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Mon, Apr 03, 2017

Total Distance

11.80

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

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Tue, Apr 04, 2017

Total Distance

11.80

4.5 mile tempo in 27:28 (the last one ever????). Not a great time, but it compares favorably to my first post-publix tempo from last year (27:50).

	Mark4	Mark3	Belt	Mark2	Mark1	Finish	Total
10/8/15	8:58	6:35	3:14	2:14	5:55	0:46	27:42
10/29/15	8:54	6:25	3:19	2:16	6:00	0:45	27:39
11/5/15	8:55	6:23	3:12	2:12	5:51	0:46	27:19
1/14/16	8:54	6:19	3:14	2:14	5:56	0:46	27:23
2/16/16	9:11	6:37	3:21	2:18	6:17	0:49	28:33
3/8/16	8:51	6:14	3:15	2:08	5:52	0:43	27:03
3/16/16	8:56	6:27	3:13	2:11	6:01	0:43	27:31
4/5/16	8:52	6:24	3:18	2:14	6:14	0:48	27:50
4/26/16	8:54	6:23	3:17	2:13	5:58	0:44	27:29
6/28/16	8:43	6:18	3:11	2:13	5:58	0:44	26:58
8/2/16	8:37	6:06	3:10	2:09	5:43	0:42	26:27
8/23/16	8:32	6:26	3:16	2:13	6:04	0:44	27:15
9/20/16	8:48	6:18	3:14	2:14	5:56	0:44	27:14
10/11/16	8:46	6:15	3:08	2:09	5:45	0:43	26:46
11/15/16	8:31	6:17	3:07	2:06	5:48	0:43	26:32
4/4/17	8:44	6:19	3:17	2:13	6:09	0:46	27:28

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

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Wed, Apr 05, 2017

Total Distance

11.80

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

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Thu, Apr 06, 2017

Total Distance

17.80

4 by mile on the beltline. Made difficult by swirling winds, but it was a good temp (50).

5:35, 5:54, 5:34, 5:44 (down, up, down up)

avg = 5:42 is 8 secs slower than the last time I did this (sep 1st), but 8 seconds faster than at this point last year. So despite focusing on endurance all winter, I'm decidedly ahead of last spring, speed wise.

4 by rhino hill in 37.2, 36.2, 36.3, 34.3.

Date	Rest	1	2	3	4	Avg
8/29/15	90 secs	5:35	6:07	5:49	6:09	5:55
9/5/15	5 mins	5:39	5:53	5:34	5:52	5:44.5
9/19/15	90 secs	5:35	5:57	5:36	5:53	5:45.3
9/26/15	5 mins	5:45	6:08	5:40	6:07	5:55
12/19/15	90 secs	5:44	5:55	5:41	5:56	5:49
2/20/16	90 secs	5:30	6:05	5:33	6:02	5:47.5
3/13/16	90 secs	5:30	6:17	5:59	6:45	6:07.8
4/7/16	90 secs	5:43	6:05	5:36	5:58	5:50.5
4/28/16	90 secs	5:34	5:54	5:31	5:51	5:42.5
5/7/16	90 secs	5:29	5:45	5:21	5:41	5:34
5/27/16	90 secs	5:35	5:49	5:31	5:42	5:39.3
6/4/16	90 secs	5:29	5:52	5:34	6:04	5:44.8
6/16/16	90 secs	5:36	5:45	5:32	5:44	5:39.3
6/25/16	90 secs	5:36	5:44	5:26	5:39	5:36.2
7/21/16	90 secs	5:38	5:55	5:31	5:38	5:40.5
8/11/16	90 secs	5:25	5:47	5:23	5:48	5:35.8
9/1/16	90 secs	5:24	5:47	5:22	5:43	5:34
4/6/17	90 secs	5:35	5:55	5:34	5:44	5:42