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ATC all comers #7

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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,16:44 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 16:44.6 (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 1:18:16 (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: 21.20 Month: 195.10 Year: 2380.50
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
91.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.80

Wacky workout version 1.2

1st five segments from WW v1.1 but then ran down the beltline for 1.12 miles. Also, I was feeling pretty sluggishat the beginning and the first couple of reps weren't very good. Thus, I cut the recovery from 90 to 60 secs as I didn't really feel I needed it.

6:49,46.7,2:54.9, (60seconds) 1:09.7, (60seconds) 2:25.1,5:46

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: ATC all comers #7 (1.864 Miles) 00:09:34, Place overall: 5
Total Distance
11.50

Whenever I visualize a race beforehand, I try to consider a lot of different scenarios of how it could play out so I can be mentally prepared. That means that I have a range of times in my head that I could potentially run. If you'd asked me what the A++ scenario for this race was it would have been to get out hard (sub 5:10 through 1600) and then hold on to finish in low 9:40s. It's very rare to have a race that exceeds even my most optimistic expectation.

Anyway, I had quite a bit of confidence in my fitness going into this race. I had run some very good workouts. So I just told myself to push from the start and trust myself. Hit the first lap in 75.6 which felt very tough so I backed off a little to a 76.7 for lap 2. When I saw 2:32 through 800, I figured it was just a matter of time until I blew up and people started streaming by me. Instead I was starting to move up, I ran 76.1 for lap 3 to hit 1200 in 3:48. The nice thing about the 3k is that when you get to this point you can start counting down the laps. I slowed to a 77.3 for lap 4, but I was still 5:05 through 1600.

Here I really did slow down, as we were starting to lap runners constantly. Lap 5 was only 79.3 and Josh Deaton came by me. He's a very strong finisher and I told myself that if I could just stay on his shoulder I would be successful. Thanks to him I picked it back up to 77.6 for lap 6. With about 500 to go I moved passed Josh but he stuck right on me  and repassed me on the backstretch 76.6 for lap 7 and then I kicked like mad (35.1 for 200, which isn't that fast I know). Ended up narrowly losing to Josh and Brandon Davis.

Final time was 9:34.4 a 20! second PR. I've dropped 1 minute off of my 3k over the last two years.

AM RHR 46

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
15.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.50

AM 9.3

PM 5.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.10

AM 12.8

10.07 miles in 63:42 (6:20 pace). First attempt at something longer in a while and it went ok. I moved yesterday so this was a new course, but I incorporated parts from other courses.

It was cool but quite humid and I was feeling a bit dehydrated. Judging from the pace I lost it about halfway through. 

Dist Time Pace xDist xPace
2.85 17:46 6:14 2.99 5:57
1.93 12:22 6:24 2.08 5:57
1.14 7:20 6:26 1.19 6:10
2.45 15:46 6:26 2.57 6:08
1.70 10:28 6:09 1.73 6:03
10.07 1:03:42 6:20 10.57 6:02

PM 3.3

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
91.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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