my makeup may be flaking

Week starting Apr 23, 2017

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM

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 10:29 (2019, CNW Grand Prix)

5000 16:33.6 (2019, CNW all comers)

5k 16:50 (2018, Green Lake Gobble)

8k 27:14 (2019, 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 1:16:04 (2019, Lake Sammamish 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:

5/18 Bart the Brodge

6/9 RicknRail Murothin

Long-Term Running Goals:

get busy living or get busy dying

Personal:

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

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
87.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
10.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

AM 5.9

PM 5.9 w/ 4.5 tempo run. I felt really bad during the workout, very tired (sleepy tired) and sore. My calves felt like bricks at the start, then I swallowed a bug about 3 minutes in.

  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
4/25/17 8:47 6:33 3:24 2:20 6:05 0:45 27:54

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
14.00

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

8 by 400 avg of 73.7 my second best average ever. Weird that I'm doing so well in short speed workouts but my longer workouts have been mediocre. I just spent like 3 months on marathon training.

Followed up with 4 rhino hills average of 36.0 is not great, but that was primarily due to the first one being atrocious (38.3), the other 3 were fine.

  down up down up down up down up avg up up up up avg
4/2 77.6 82.0 75.3 79.3 76.1 80.6 75.9 80.9 78.5 39.9 39.1 37.4 37.8 38.6
4/14 80.7 80.3 78.1 79.5 78.2 79.9 74.5 79.0 78.8 38.8 39.5 38.2 37.9 38.6
4/23 72.8 77.3 74.2 77.1 73.2 77.4 71.3 74.5 74.7 36.1 36.0 35.8 34.7 35.7
5/5 74.1 78.5 71.6 78.5 73.5 77.0 70.3 78.6 75.3 36.9 35.3 34.6 35.3 35.5
5/28 70.9 76.8 69.5 74.1 70.4 74.2 69.6 72.3 72.2 35.1 34.5 34.8 33.2 34.4
6/9 75.0 78.8 72.8 77.1 72.1 74.0 71.5 74.3 74.5 35.8 36.0 35.1 34.7 35.4
7/28 72.4 79.3 73.2 75.1 70.8 77.3 70.0 74.9 74.1 35.8 35.5 34.3 33.9 34.9
8/18 73.7 77.9 72.8 75.6 72.6 76.7 68.7 73.7 74.0 35.9 35.0 35.6 35.3 35.5
9/8 73.7 77.5 69.4 77.8 72.2 76.3 73.4 73.8 74.3 36.3 36.2 34.3 34.3 35.3
10/20 73.9 78.6 70.5 76.1 73.1 74.9 70.2 74.9 74.0 35.9 35.1 33.9 33.1 34.5
4/27 73.5 75.2 71.8 76.4 71.4 76.8 69.1 75.4 73.7 38.3 35.6 35.0 35.2 36.0
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
8.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.30

"Sat around and did nothing afterwards because I was so tired" Saturday

1 mile warmup

2.43 miles in 13:34 (5:35 pace) down the beltline. Splits of 5:18 on Freedom and 8:16 on Beltline.

Using the splits I calculated from my wave tempo. My 5:18 was 5:47 pace and 5:42 adjusted. I then split 11:22 at 2.02 miles (5:38 pace/5:39 adjusted). My split was 6:04 for 1.1 miles (5:31 pace/ 5:37 adj). Finally did the last .41 miles in 2:12 (5:22 pace). I'm not sure on the adjustment for this section.

This was a really good rep and it felt smooth and unforced. However, when I was done I felt hot and nauseous. After about 7 mins of jogging I made it to the 2 mile start.

Two miles on the beltline in 12:10 (6:05 pace/5:47 adjusted). Splits of 5:56 and 6:14 which are pretty even in terms of adjusted pace. This rep was not nearly as good.

Another 5 mins of jogging recovery and then 1 mile down the beltline in 5:16.

Then it took 8:20 to jog to the rhino hill. Did 4 rhino hills in 37.8, 34.5, 34.6, 33.9.

Ran back home and saw Allie starting her run, so I ran an extended cooldown with her.

  2.43 1.9 1 RH RH RH RH
8/27/16 13:51 11:36 5:19 37.8 35.8 35.7 33.5
9/17/16 13:46 11:36 5:09 35.0 34.8 34.8 32.7
10/8/16 14:02 11:36 5:36 37.2 36.2 35.0 34.2
11/5/16 14:00 11:31 5:07 36.7 35.5 36.8 34.3
4/29/17 13:33 12:10* 5:16 37.8 34.5 34.6 33.9


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
87.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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