my makeup may be flaking

Week starting Oct 01, 2017

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2018: 16:58 5k, 27:42 8K, 37:13 10k, 55:10 15k, 1:18:16 HM

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 16:58 (2018)

8k 27:42 (2018)

10K 35:16 (2017)

15K 55:10 (2018)

10-mile 60:29 (2017)

HM 1:18:16 (2018)

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) (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: 0.00 Month: 90.10 Year: 1700.20
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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