my makeup may be flaking

Week starting Oct 04, 2009

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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, 1:17:09 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 1:17:09 (2018, Redmond Half)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

Short-Term Running Goals:

9/29 Magnuson Park 10k

10/6 Emerald City 8k (XC)

10/13 Escalante Marathon

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: 50.50 Month: 226.50 Year: 2746.40
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
90.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
15.60

Four loops of Sugarhouse. I started out really slow, and picked it up to regular long run pace (7:30 per mile). Nothing special today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.00

I really should have timed this run. It was meant to be a recovery but I felt good so I decided to go with it (this is pretty much the extent of my training plan, run slow if you're tired, run fast if you're not, it seems to be working pretty well :) ). Anyway i was simply gliding around Liberty Park and not breathing hard at all. I think I have my "SLC lungs" back which happened about a month before I expected.

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

I was kind of pushed for time this morning so I only did 4 (I barely made it to class and I'm the teacher!!!)

After work I did my trusty old 9.7 mile loop from school.

Phase 1: 3.0 miles downhill from the math dept to Sugarhouse. My time,15:54, a ridiculous pace of 5:18 per mile, I was moving.

Phase 2: 1.85 miles from Sugarhouse to the corner of 2000E and 2700S. This starts out flat, but climbs steadily for the last mile, undoing all the downhill from phase 1. Time was 11:12 (6:03 per mile).

Phase 3: The Death segment. Just really nasty rolling hills taking you to the corner of foothill and sunnyside. Time was 17:44 (6:06 per mile)

Phase 4: Downhill through campus, 1.95 miles. Time was 10:42 (5:29 per mile).

Total was 55:36 (5:44 per mile) a new record! Yay workout PR!

According to the course tool this is course is equivalent to 10miles so that's a 55:36.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
15.20

I did 9.5 in the morning quite slowly. Then 4.5 in the evening. My hamstring was a little tight, but it loosened up. I shouldn't be surprised considering it mainly objects to long hard efforts which is what I did yesterday, but I should try to get it as healthy as possible in time for the half...or at least figure out how to have it hamper me the least.

Also, I registered for two races today.

1. I signed up for Boston 2010!

2. I finally signed up for the Seattle Half marathon this year. Exciting!

After running I went to the field house and did some lifting and core work. I also ran on the track a little with one of my roommates. It's fun to watch him improve. He calls me "coach" when we go workout together.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
15.00

I did 4 in the morning and then ran up and down Mt Wire in the evening. I ate it badly on the way down but I ended up running down really fast anyhow. It was cold but I went shirtless anyway. When I got to the top I looked down and saw some people heavily wrapped up coming up the other side. I waved to them and they looked pretty shocked to see me 500ft above them half naked.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

I did 6.5 miles in my lightweight trainers this morning. In the afternoon I went to the gym and ran 4 miles hard on the track (finishing with a 5:10 mile). Then I ran with my roommates and lifted weights and junk.

Masaki did 10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
15.60

Four loops of Sugarhouse park at quite a fast clip.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
90.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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