my makeup may be flaking

Week starting Nov 04, 2018

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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 16:50 (2018, Green Lake Gobble)

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:

11/11 PNTF XC Championship (10K)

11/18 Green Lake Gobble (5K)

11/25 Seattle Half Marathon

Long-Term Running Goals:

get busy living or get busy dying

Personal:

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

Miles:This week: 9.50 Month: 212.10 Year: 3356.60
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
83.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
20.80

Including about 16 miles with CNW guys at 6:40 pace. Ran through the ravenna, botanic gardens, arboretum, interlake, lake union loop, stoneway, green lake.

Ran with some of the top tier CNW guys who were just out on an easy run. Turner Wiley, Forest Tarbath, Connor Peloquin, Robert Baraldi, Tyler Van Orden, Tayler Flannery. I was happy that I was able to keep contact with the group even going through the arboretum (hilly).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Total Distance
5.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.50

AM 10.6

8 by TAIGA HILL. This hill ends by crossing over Aurora on a pedestrian bridge, which is flat. I try to surge across the bridge everytime. Today there were people holding political signs on the bridge that I sprinted by 8 times, they must have thought I was weird.

My preworkout plan was to cruise the first 6 reps and then hammer the final climb on the last two. Mostly worked out, but I started to get tired on #6.

Hill times in bold. I also included the rest which is just jogging the .25 miles or so down the hill, which will be interesting to track.

3:21.0!, 2:11.7, 3:13.2, 2:24.3, 3:11.8, 2:21.0, 3:11.4, 2:24.3, 3:12.6*, 2:23.2, 3:12.7^, 2:30.1, 3:09.5, 2:29.5, 3:06.4

!I actually expected to run in the 3:20s for most of them

*Near Collision with cyclist cost about 1 second right at the end.

^Legs starting to lose power

Course tool has this as equivalent to a flat kilometer, but that can't be correct (can it?). It's been a while since I've tried a fast effort not on dirt/gravel.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.30

AM 9.4

PM 2.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.50

AM Ship canal 7 miler at 5:50 pace. Not only did I take 67 seconds off my previous best, I also beat my best 4.34 mile time in segments 3-4-5 (5:46 pace).

  Distance Time Pace
1 1.34 7:54 5:54
2 1.34 7:59 5:57
3 1.50 8:50 5:53
4 1.50 8:43 5:49
5 1.34 7:32 5:37
Total 7.02 40:59 5:50

That's 36:17 10k pace, which I doubt I'll beat on Sunday (hilly XC vs perfectly flat bike path/jogging path).

This workout felt fast, but did not feel particularly difficult. My main issues was a hotspot on my right foot that was rubbing everytimes I pushed off. It was perfect conditions weather wise.

I just looked back over my running log to see how fast I used to run these workouts before the apocalypse. Almost exactly ten years ago I did ten miles in 57:22 on the indoor track at the U, which is about 4700ft. I was using the 7.5 laps to a mile conversion, but I think that may actually be inaccurate. It may have been more like 9.8 miles. Still, not close to that form at the moment. And also about 8 years ago I split sub 57 en route to a half marathon on that track. Sheesh.

PM 2.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
11.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
83.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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