my makeup may be flaking

Week starting Oct 01, 2017

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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
79.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
10.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Wacky workout. Actually not that bad. Was very sore afterwards. The conditions were nice, but it was also darker than the last few times I attempted this workout. That really makes a difference on the second mile rep, I think.

Distance Adj Dist Time  Pace Adj Pace Previous Best
1.1 1.18 6:43.9 6:07 5:42 6:23.6
.14 .17 0:45.8 5:27 4:29 43.8
.48 .54 2:47.1 5:48 5:09 2:41.3
.2 .23 1:06.9 5:34 4:51 1:05.9
.46 .46 2:23.1 5:11 5:11 2:18.6
1.12 1.06 6:07.1 5:28 5:46 5:45
.16 .17 48.3 5:02 4:44 42.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.20

Terribly sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.00

Originally planned on 10miles tempo but then scaled it back to 8.5 as I've been sore all week. Thankful that I did because I was pretty beat after this one.

Dist Time Pace xDist xPace
2.85 18:02 6:20 2.99 6:02
1.93 12:38 6:33 2.08 6:04
1.14 7:32 6:36 1.19 6:20
2.54 16:12 6:23 2.53 6:24
8.46 54:25 6:26 8.79 6:11

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.50

Surprisingly muggy day, which limited me a little. I did a 4.85 mile tempo on the beltline in 29:22 (6:03 pace). 

Splits: 15:19 up (9:28,5:51) and 14:03 down (5:30, 8:33)

Afterwards I was pretty tired. I was originally going to do some more hard running, but I was concerned about cramping up. Instead, I did some plyos on the grass and then about 6 by 100m hard strides.

On August 28th I did 2by 4.85 in 29:34, 29:35. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
79.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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