my makeup may be flaking

Week starting Dec 02, 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)

2mile 10:30 (2018, CNW Grand Prix)

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)

 

Fiddy "Classic" Accomplishments (before I forget)

2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)

Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)

2nd MI half 2010 (1:11)

10th Seattle RNR 2009 (2:35)

97th Overall @ Boston 2010 (2:32)

2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)

I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)

2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)

2011 Ragnar Ultra 1st place Wasatch Back Relay

7th place SLC half 2009 (1:11)

2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02

2009 Running of the Leopards 15:03, aided

2009 Striders 10mile 1st place (58 mins)

2007 3rd place SCIAC 5k 15:26

2006 D3XC nationals, 184th (of 280)

Short-Term Running Goals:

CNW Winter 2 mile Grand Prix

12/1 Road Race #1

12/15 XC #1

1/5 Road Race #2

1/19 XC #2

2/2 Track Race

2/9 Love 'em or Leave 'em 5k

2/16 Road Race #3

3/4 Hot Chocolate 15k?

3/17 St Patrick's Day 5k/Georgia Half Marathon?

3/24 Mercer Island Half Marathon/10K

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: 35.40 Month: 126.30 Year: 3569.30
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
83.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.80

Ballard Lock/Lake Union

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.50

AM 2.9

PM Ran to Roosevelt highschool to run with the CNW tuesday night track workout. It was somewhat colder this week so I thought it might be wise to move my track workout from the morning to the evening.

Added bonus was that I got to run a track workout on an all-weather track instead of the dirt at greenlake and it made a huge difference.

Workout was 8x400m with 90-120seconds rest (I usually took about 100seconds).

The elite guys were there too and they always start with a "warmup quarter" so I jumped in with them and made that one my first rep. At the 200m mark I turned on the jets and suprised myself with a 71-72 for the first rep, given that all the other guys ran around a 76 I probably split something like a 33-34 for the second 200.

After that the workout started properly and it turned out that Mary Kate Anselmini (former Stanford runner with very similar PRs to me) was also there and doing the same workout, while most of the elits were doing a 20minute tempo (on the track). So we had some run sprinting past all of the fastest runners in the state together. We usually started out together running side by side until she would fall back a little in the last 150 except for the second to last one (for me) which was her last and she dusted me.

The splits were 71.0, 71.1, 71.3, 71.2, 71.7, 71.1, 70.2 for the remaining 7 which is just...I don't know, kind of a crazy workout. I felt in control the whole time. And in fact in the middle ones I told myself it was ok to back off the effort a little and I only slowed down by like half a second.

Before the last one I mentioned that I haven't run a sub 70 quarter in a workout since 2010 and the coaches told me not to force it and just think about form. I pushed a little hard and ended up with a 70.2.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.20

AM 8.6 7 mile aerobic builder at 6:13 pace. It was kind of cold and I was pretty sore from tuesday night track workout so the overall pace wasn't great. The effort was there though and I still had a nice progression. 

  Distance Time Pace
1 1.34 8:23 6:15
2 1.34 8:38 6:27
3 1.50 9:22 6:15
4 1.50 9:10 6:07
5 1.34 8:05 6:02
Total 7.02 43:38 6:13

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.50

12.5 miles with 8 TAIGA hills. 

3:11.9, 2:17, 3:09.0, 2:13, 3:09.9, 2:28, 3:07.7, 2:26, 3:08.2, 2:32, 3:08.1, 2:30, 3:06.7, 2:32, 3:05.3

Avg=3:08.4

Nov6 Avg=3:12.3

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
83.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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