my makeup may be flaking

Week starting Jun 18, 2017

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2018: 17:23 5k, 27:42 8K, 37:13 10k

Third Consecutive Intown 10k win (37:13)

Post Mayan Apocalypse PRs:

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) 

3000 9:34 (2017)

5000 16:55 (2017)

5k 17:03 (2017)

8k 27:42 (2018)

10K 35:16 (2017)

15K 55:42 (2014)

10-mile 60:29 (2017)

HM 1:18:31 (2014)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

Short-Term Running Goals:

5/20 Beat the Bridge 8k (27:42)

5/26 Memorial Day 15k (Goal=PR=sub 55:42)

6/1 Freemont 5k (Goal=PR=sub 17:03)

6/10 Rock and/or Roll Seattle Half (Goal=PR=sub 1:18:31)

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: 32.40 Month: 269.10 Year: 1504.30
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
88.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
9.90

3 by 2 mile in piedmont park with 2 mins rest.

Times were very slow, but I've never done this workout before so I have nothing to compare to.

12:18, 12:25, 11:53. According to the course tool, the couse is 20 seconds per mile slow, but I'm sceptical of the elevation data in the park as I'm running alongside a river.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.70

AM 5.3

PM 8.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.70

AM 5.3

PM 8.4 Including 4.5 miles in 26:34 (5:54 pace)

Modified my 4.5 mile tempo route to finish at Piedmont Park. The first 3 miles are the same as before. Ran down lullwater to the 4 mile mark of the Freedom Trail in 8:42. Then ran between the mile 4 and mile 3 mark in 6:19. It took me another 3:14 to reach the junction with the beltline (18:15 through 3 miles). Then ran down the beltline in 8:19 for the last 1.5 miles. The new route has about 300ft of ascent and descent, with a net gain of 10 feet.

As it was my first time doing the new route I don't have a lot to compare to, but I felt very flat today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.80

AM 9.5

PM 3.3

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.90

AM 8.4

Feeling too tired to do a regular workout, so I did 5x60 seconds pickups with 60 seconds jogging recovery.

PM 6.5

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.80

3 mile warmup

2 x 4.84 mile w/ 5 mins rest

Ran up the beltline to the freedom trail and then back down, so the first half of each rep was uphill. It was very hot and humid, so the second rep was kind of a struggle. I was pretty pleased with the workout nonetheless.

1st rep in 28:55 (5:58 pace)

 (Splits of 15:08 (9:24, 5:44) and 13:47 (5:20, 8:27))

2nd rep in 29:22 (6:03 pace)

(Splits of 15:22 (9:29, 5:53) and 14:00 (5:28, 8:32))

Pace going downhill 5:49

Pace going uphill 6:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
88.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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