my makeup may be flaking

Week starting Jun 14, 2009

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Location:

Atlanta,GA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017:

Second Consecutive Intown 10k win (36:51)

1st Georgian at the Geogia Marathon (5th in 2:51)

1500 in 4:36, 3000 in 9:34, 5000 in 16:55, 5K in 17:05

Aided: 34:01 10K and 1:15:54 Half

PRs (post Mayan Apocalypse)

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) (converted from 4:36 1500)

3000 9:34 (2017)

5000 16:55 (2017)

5k 17:05 (2017)

10K 35:58 (2016)

15K 55:42 (2014)

10-mile 60:45 (2016)

HM 1:18:31 (2014)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

Short-Term Running Goals:

Aug: Tailgate 5k + Sub 17 at Atl's Finest 5k

Sept: Big Peach Sizzler 10K (Sub 36 35:30 10K)

Oct: Atlanta 10 mile (sub 1hr)

Dec: Rocket City Marathon? (SUB250)

Long-Term Running Goals:

Does ANYBODY know what we are living for?

Personal:

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

Miles:This week: 9.00 Month: 112.90 Year: 3494.10
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
77.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
5.50

I didn't do this run that easy, maybe 7:10 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
17.00

Well shoot. I thought I had planned everything so perfectly. I ran around the Island in my flats today. It was only my third time wearing the shoes. The first time I ran 3.5 and the second time was Friday's 5k. I ran around the Island just fine, I wasn't concerned about injuries but I honestly didn't feel that great. I hit 1:18:00 (5:47 pace) which is obviously quite fast and it should have felt hard, but I have run as fast or faster than that in trainers a couple of times.

Moreover, I did not like the way I passed myself. I ran fairly easy to begin with, then when I tried to pick it up I did not feel good and my pace started to go all over the place. (Including one 800m section in 3:30!). I ran 14:32 for the last section (5:55 pace). This is definitely pretty good as it is a little bit hilly but I ran faster than that closing out my 20miler and I consistently finish of 10mile runs faster than that. I basically felt that my form became quite inefficient running in flat after I got to about 10miles and that I was not receiving any benefit from them. Not only that, I ran to fast at the beginning using a running form that I was not accustomed to, leaving me tired at the end. It may have simply been a bad day, but I know what it feels like when I get tired and this felt weird, completely unlike running a comparable effort in trainers. How my body will react going past 16,17 miles is unknown to me, and I have no time left to find out before the marathon.

In conclusion, flats will have to wait for another time and I will have to integrate them fully into my marathon training (something that seemed like it would be dangerous this year, but now I've run 13miles in them, I don't think I need to worry about it). I weighed my shoes on an old fashioned scale this afternoon. My trainers weigh 5 ounces more than my flats. Using the rule of thumb: 1 second per ounce per mile, wearing trainers will slow me by 2:10 in a marathon. So be it! I know how easy it is to lose two minutes in the last couple of miles of a marathon, I need to make sure I feel good!

Late afternoon 3.5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.00

Ran 8.5 miles in the morning at around 7minute pace.

I jogged up to the middle school to play some frisbee and ran hard for about 90minutes. I felt a little sore by the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

I was only planning on running 7 today but I saw my high school coach and we ran together for a bit. She says she still uses me as the ultimate example of work paying off, sweet! I didn't feel sore from frisbee which was good, but I was quite tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.70

 I felt tight from the start today and never really got into a rhythm. I felt like I was just kind of muscling my way through this run. So, it's a pretty good sign that I ran this fast not really feeling smooth. On the other hand, I should be feeling pretty good 9 days out from my marathon. Underscores how deceptive running in flats can be. The Monday run felt very easy to begin with before I became a little unglued at the end, but I have been exhausted since. Factor in my race and playing frisbee and this week was probably a little too much. I did a much more agressive taper for Boston and Seattle last year. However I practically trained through SLC this year and I felt great leading me to believe I should taper less. We'll see.

The last split was a little bit slower as I backed way off at the end. I felt that I had deep reserves of strength, but that I was content to know they were there rather than actually use them.

Miles

 Split Pace Total Time
 Cum Pace
 2.45 14:23 5:52 14:23 5:52
 4.15 9:46 5:45 24:09 5:49
 6.55 14:09 5:54 38:18 5:51
 8.25 10:38 6:15 48:56 5:56
 10.7 14:39 5:59 1:03:35

 5:57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

Just did an easy run before some intense frisbee. I felt pretty drained at the end of frisbee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.20

Not a good run this morning but I attribute that mostly to playing frisbee last night. I also didn't eat before running which made me extra tired. I didn't worry about pace at all though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
77.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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