my makeup may be flaking Running Blog at FastRunningBlog.Com Thu, 14 Dec 2017 01:06:35 FeedCreator 1.7.2 Thu, Dec 07, 2017 <p>AM 8.4</p> <p>PM 5.5</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 <table border="1" cellpadding="1" cellspacing="1" style="font-family: sans-serif; background-color: rgb(240, 240, 160);"> <tbody> <tr> <td style="font-size: 14px;">Date</td> <td style="font-size: 14px;">&nbsp;Rest</td> <td style="font-size: 14px;">&nbsp;1</td> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">Avg</td> </tr> <tr> <td style="font-size: 14px;">8/29/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">6:07</td> <td style="font-size: 14px;">5:49</td> <td style="font-size: 14px;">6:09</td> <td style="font-size: 14px;">5:55</td> </tr> <tr> <td style="font-size: 14px;">9/5/15</td> <td style="font-size: 14px;">5 mins</td> <td style="font-size: 14px;">5:39</td> <td style="font-size: 14px;">5:53</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:52</td> <td style="font-size: 14px;">5:44.5</td> </tr> <tr> <td style="font-size: 14px;">9/19/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:57</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:53</td> <td style="font-size: 14px;">5:45.3</td> </tr> <tr> <td style="font-size: 14px;">9/26/15</td> <td style="font-size: 14px;">5 mins</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">6:08</td> <td style="font-size: 14px;">5:40</td> <td style="font-size: 14px;">6:07</td> <td style="font-size: 14px;">5:55</td> </tr> <tr> <td style="font-size: 14px;">12/19/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:41</td> <td style="font-size: 14px;">5:56</td> <td style="font-size: 14px;">5:49</td> </tr> <tr> <td style="font-size: 14px;">2/20/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:30</td> <td style="font-size: 14px;">6:05</td> <td style="font-size: 14px;">5:33</td> <td style="font-size: 14px;">6:02</td> <td style="font-size: 14px;">5:47.5</td> </tr> <tr> <td style="font-size: 14px;">3/13/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:30</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">5:59</td> <td style="font-size: 14px;">6:45</td> <td style="font-size: 14px;">6:07.8</td> </tr> <tr> <td style="font-size: 14px;">4/7/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:43</td> <td style="font-size: 14px;">6:05</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:58</td> <td style="font-size: 14px;">5:50.5</td> </tr> <tr> <td style="font-size: 14px;">4/28/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:54</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:51</td> <td style="font-size: 14px;">5:42.5</td> </tr> <tr> <td style="font-size: 14px;">5/7/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:29</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">5:21</td> <td style="font-size: 14px;">5:41</td> <td style="font-size: 14px;"><strong>5:34</strong></td> </tr> <tr> <td style="font-size: 14px;">5/27/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:49</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:42</td> <td style="font-size: 14px;">5:39.3</td> </tr> <tr> <td style="font-size: 14px;">6/4/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:29</td> <td style="font-size: 14px;">5:52</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">6:04</td> <td style="font-size: 14px;">5:44.8</td> </tr> <tr> <td style="font-size: 14px;">6/16/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">5:32</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:39.3</td> </tr> <tr> <td style="font-size: 14px;">6/25/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:26</td> <td style="font-size: 14px;">5:39</td> <td style="font-size: 14px;">5:36.2</td> </tr> <tr> <td style="font-size: 14px;">7/21/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:40.5</td> </tr> <tr> <td style="font-size: 14px;">8/11/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:25</td> <td style="font-size: 14px;">5:47</td> <td style="font-size: 14px;">5:23</td> <td style="font-size: 14px;">5:48</td> <td style="font-size: 14px;">5:35.8</td> </tr> <tr> <td style="font-size: 14px;">9/1/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;"><strong>5:24</strong></td> <td style="font-size: 14px;">5:47</td> <td style="font-size: 14px;">5:22</td> <td style="font-size: 14px;">5:43</td> <td style="font-size: 14px;">5:34</td> </tr> <tr> <td style="font-size: 14px;">4/6/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:42</td> </tr> <tr> <td style="font-size: 14px;">5/12/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:33</td> <td style="font-size: 14px;">5:42</td> <td style="font-size: 14px;">5:27</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:35</td> </tr> <tr> <td style="font-size: 14px;">8/24/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">4:39</td> <td style="font-size: 14px;"><strong>5:35</strong></td> <td style="font-size: 14px;"><strong>5:14</strong></td> <td style="font-size: 14px;"><a href=""><strong>5:27</strong></a></td> <td style="font-size: 14px;"><strong>5:29</strong></td> </tr> <tr> <td style="font-size: 14px;">10/10/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">4:54</td> <td style="font-size: 14px;">5:50</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:59</td> <td style="font-size: 14px;">5:49.5</td> </tr> <tr> <td style="font-size: 14px;">12/6/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">4:44</td> <td style="font-size: 14px;">5:39</td> <td style="font-size: 14px;">5:25</td> <td style="font-size: 14px;">5:32</td> <td style="font-size: 14px;">5:34</td> </tr> </tbody> </table> <p>37.8, 35.1,35.5,34.3&nbsp;</p> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 Mon, 04 Dec 2017 07:00:00 Sun, Dec 03, 2017 Sun, 03 Dec 2017 07:00:00 Sat, Dec 02, 2017 <p>Hey hey now, that&#39;s a new PR!</p> <p>My goal was just to beat last year (36:00), pipe dream goal was to beat my big peach sizzler time (35:44).</p> <p>I workout on this course all the time so I had a really good sense of how to pace myself, which I think really helped. Especially because it seemed like many of the mile markers were either wrong or missing.</p> <p>I took the lead about 400meters into the race and thought that I had the race locked up. I hit the bridge over Ralph Mcgill which is just shy of&nbsp;the mile in 5:14. However in the second mile I slowed down a little as I ran about 6:06 from Ralph Mcgill to the north end of the beltline (about 5:3x&nbsp;pace). That allowed Kennesaw State runner Matt Auers to catch up to me. I&#39;ve beaten Matt a few times this year but he&#39;s still a sub 16 guy so I was a little nervous.</p> <p>I hit the official 2 mile mark in 11:16 which didn&#39;t seem correct (probably more like 11:00). Matt still stayed right on me as we cross Monroe and hit the trail. I was already hurting but I wasn&#39;t just going to slow down and let him pass. I&nbsp;hit the 3rd mile in 16:22 (5:06) and that didn&#39;t seem right either. Based on the beeping of Matt Auers watch, I think it was probably more like 16:45 at 3 miles.</p> <p>The 3 mile mark is just about the low point of the course. As soon as we hit a small climb, I put a little gap on Matt, but I wasn&#39;t sure how far back he was. Mile 4 was 5:41 (22:04) and I decided that maybe I was just running fast. I knew the course was accurate overall, and that a PR was likely.</p> <p>The last two miles are all uphill and I just tried to keep it together. I could still hear some latent cheering for Matt, but the latency got longer and longer. I ran 13:09 for the last 2.1 miles (maybe), which is about 6 flat pace. That matched up with the paces from the quarter mile marks on the trail. Somehow ended up winning by a minute.</p> Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 Mon, 27 Nov 2017 07:00:00 Sun, Nov 26, 2017 Sun, 26 Nov 2017 07:00:00 Sat, Nov 25, 2017 Sat, 25 Nov 2017 07:00:00 Thu, Nov 23, 2017 <p>After a few interruptions...senior year of Atlanta woooo!</p> <p>My guess for this race was sub 1:19 so I ended up being pretty close. There was no clock at the finish line so I couldn&#39;t see how close I was and I didn&#39;t feel like sprinting because my stomach was upset.</p> <p>My stomach was bothering me pretty much all morning before the race. I thought it might be just be nerves and hoped it would go away. It never did, it just kind of got worse throughout the race. So the fact that I ran as well as I did is encouraging.</p> <p>The course was subtly changed this year, but I think it only affected mile 11. Based on my splits it could have been as much as a ten second difference.</p> <p><strong>Mile 1 (6:06;&nbsp;2016 5:51; 2015; 6:07)</strong></p> <p>As usual at the start tons of people went out really fast. The first mile is the slowest (it&#39;s the reverse of the final mile which is the fastest) so it&#39;s not like I started off really slow. There was even a guy wearing a 1:40 pace team bib next to me.</p> <p><strong>Mile 2 (6:02, 12:08; 6:01, 11:52; 6:02, 12:09)</strong></p> <p>Ran next to some Emory XC runner who was just doing a long run. I got into a nice rhythm running with him. I noticed there was a headwind. Started to get somedownhill but running with the XC runner felt too difficult. I caught up to a guy wearing a 1:30 pace team bib as well as Juan Soto. I decided that I would run with these guys for a few miles.</p> <p><strong>Mile 3&nbsp;(5:58, 18:06; 5:59, 17:51; 5:59, 18:08)</strong></p> <p>I fell behind a little getting some powerade but easily caught them again. Too easily, in fact. Juan and I ran together in the ten mile so I thought he would have no trouble hanging but he seemed to be struggling a little. I decided to just pick up the pace and run how I felt.</p> <p><strong>Mile 4&nbsp;(5:53, 23:59; 5:50, 23:41; 6:02, 24:10)</strong></p> <p>The fourth mile is very downhill and I just cruised down it without really trying. Got passed by two guys running together (Will Decamps and Whit Silby) neither of whom I knew. Looking at the results, Will beat me by 2 mins last year. For some reason I always panic during this mile and start to notice all the problems that I&#39;m having. I felt cold and that my hands were swelling (meaning low blood pressure, maybe?). I just tried to remember that I felt pretty bad at this point last year and still was ok.</p> <p><strong>Mile 5&nbsp;(6:07, 30:06; 6:01, 29:42; 6:11, 30:21)</strong></p> <p>Heading through Atlantic station I felt like there was still a slight headwind even though we were now heading east instead of north. I passed up a young guy wearing only flowery split shorts and no shirt. He was holding his stomach like he had a side stitch. That&#39;s too bad. Will and Whit passed up one guy ahead of me and were pulling away. I was now 24 seconds behind last year, but I was still ahead of 2015 pace so I figured that sub 1:20 was still doable.</p> <p><strong>Mile 6&nbsp;(6:08, 36:14; 6:16, 35:58; 6:17, 36:38)</strong></p> <p>Midtown Atlanta is on a slight rise so we have to run up and over it to get to Piedmont Park on the other side. When we hit the hill I found that I had an extra gear and managed to pick up my intensity. I briefly almost caught up to Will and Whit but my stomach wasn&#39;t having it. I did manage to catch up to Karl Burkhardt who latched on when we got to the park.</p> <p><strong>Mile 7&nbsp;(5:53, 42:07; 5:59, 41:57; 5:50, 42:28)</strong></p> <p>Going through the park Karl and I ran together I was really feeling limited now by my stomach. But I figured that 5:53 pace is pretty good. Will was 15 seconds ahead at 10K, Whit was 22 seconds ahead. I could also see Jacob Giammarco who was 23 seconds ahead and Sven Henningson who was 30 seconds ahead. Juan was only ten seconds behind me.</p> <p><strong>Mile 8&nbsp;(6:34, 48:41; 6:32, 48:29; 6:28, 48:56)</strong></p> <p>This is the toughest mile on the course, being about 80% uphill. Did not really push it that hard here but it was slower than I thought it would be. I think I was lulled into a false sense of security as I dropped Karl and passed Jacob pretty easily. I could barely see anyone anymore.</p> <p><strong>Mile 9&nbsp;(5:57, 54:38; 6:11, 54:40; 6:04, 55:00)</strong></p> <p>I did a quick self assessment. Legs felt fine, breathing was fine. My stomach was not good, so I just told myself that the faster I ran the sooner I would be done. I put in a big surge and passed up one guy who was struggling. Was pretty shocked to see how good this split was (possible tailwind).</p> <p><strong>Mile 10&nbsp;(6:08, 1:00:46; 6:20, 1:00:00; 6:14, 1:01:14)</strong></p> <p>This mile was the worst. A steep downhill followed by a gradual uphill was really not what I needed. I still felt really strong however. I got a big boost when I saw the split of 1:00:46, I knew that a sub 1:20 was pretty much guaranteed.</p> <p><strong>Mile 11&nbsp;(5:58, 1:06:44; 6:24, 1:07:24; 6:07, 1:07:21)</strong></p> <p>Really felt good now, as the miles were ticking down and I was speeding up. I wasn&#39;t really gaining on the people in front of me however.</p> <p><strong>Mile 12&nbsp;(5:57, 1:12:41; 6:08, 1:13:32; 6:04, 1:13:25)</strong></p> <p>Finally managed to catch back up to Will as well as Tim Brooks who were running side by side. I think they were both pretty beat as they just cheered me on as I went past.</p> <p><strong>Mile 13.1&nbsp;(6:25, 1:19:06; 6:32, 1:20:04; 6:29, 1:19:54)</strong></p> <p>This last mile has quite a bit of downhill. If it wasn&#39;t for my stomach, I probably had enough left to run in the 5:30s. Instead I manged a 5:49. I also had a brief moment of doubt. My splits from miles 10,11 and 12 seemed unrealistically fast so I was concerned that they were wrong and we were about to get a long mile to make up for it (it&#39;s happened to me before) so I didn&#39;t really start to kick until the last 30 seconds.</p> <p>I ended up 12th overall (the results say 13th but they also say that some guy ran 2 min/mile for the second half). Despite closing well I hardly passed anyone which I think is a reflection of the wind being with us in the second half. Even though I was limited by my stomach I&#39;m not disappointed at all as the race still went really well.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>&nbsp;</td> <td>Name</td> <td>Time</td> <td>Split1</td> <td>Split2</td> <td>Ratio</td> <td>Last Year</td> <td>2015</td> </tr> <tr> <td>1</td> <td>Harrison Kirigwa</td> <td>1:12:12</td> <td>33:29</td> <td>38:43</td> <td>1.16</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>2</td> <td>Robert Bledsoe</td> <td>1:14:59</td> <td>35:43</td> <td>39:16</td> <td>1.10</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>3</td> <td>Christopher Rego</td> <td>1:15:54</td> <td>35:00</td> <td>40:54</td> <td>1.17</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>4</td> <td>Quinn Burden</td> <td>1:16:05</td> <td>35:45</td> <td>40:20</td> <td>1.13</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>5</td> <td>Christopher Nasser</td> <td>1:16:23</td> <td>35:30</td> <td>40:53</td> <td>1.15</td> <td>1:18:35</td> <td>1:18:50</td> </tr> <tr> <td>6</td> <td>Sean Nagorny</td> <td>1:16:36</td> <td>36:28</td> <td>40:08</td> <td>1.10</td> <td>1:24:16</td> <td>&nbsp;</td> </tr> <tr> <td>7</td> <td>Whit Sibley</td> <td>1:17:49</td> <td>37:08</td> <td>40:41</td> <td>1.10</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>8</td> <td>Brent Fields</td> <td>1:18:15</td> <td>36:17</td> <td>41:58</td> <td>1.16</td> <td>1:18:18</td> <td>1:17:36</td> </tr> <tr> <td>9</td> <td>Masato Kan</td> <td>1:18:38</td> <td>36:32</td> <td>42:06</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>10</td> <td>Sven Henningson</td> <td>1:18:48</td> <td>36:59</td> <td>41:49</td> <td>1.13</td> <td>&nbsp;</td> <td>1:19:18</td> </tr> <tr> <td>11</td> <td>Brandon Krout</td> <td>1:18:56</td> <td>36:19</td> <td>42:37</td> <td>1.17</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>12</td> <td>Faintzy McBlergh</td> <td>1:19:06</td> <td>37:29</td> <td>41:37</td> <td>1.11</td> <td>1:20:04</td> <td>1:19:54</td> </tr> <tr> <td>13</td> <td>Will Decamps</td> <td>1:19:24</td> <td>37:12</td> <td>42:12</td> <td>1.13</td> <td>1:18:01</td> <td>&nbsp;</td> </tr> <tr> <td>14</td> <td>Timothy Brooks</td> <td>1:19:36</td> <td>36:37</td> <td>42:59</td> <td>1.17</td> <td>1:21:46</td> <td>1:19:48</td> </tr> <tr> <td>15</td> <td>Juan Soto</td> <td>1:19:54</td> <td>37:39</td> <td>42:15</td> <td>1.12</td> <td>1:20:36</td> <td>&nbsp;</td> </tr> <tr> <td>16</td> <td>Matthew Wilpers</td> <td>1:20:08</td> <td>38:15</td> <td>41:53</td> <td>1.09</td> <td>1:17:31</td> <td>1:20:01</td> </tr> <tr> <td>17</td> <td>Steven Nawrocki</td> <td>1:21:10</td> <td>37:50</td> <td>43:20</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>18</td> <td>Billy DeMars</td> <td>1:21:10</td> <td>38:12</td> <td>42:58</td> <td>1.12</td> <td>&nbsp;</td> <td>1:23:42</td> </tr> <tr> <td>19</td> <td>Karl Burkhardt</td> <td>1:21:30</td> <td>37:31</td> <td>43:59</td> <td>1.17</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>20</td> <td>Lucas Betzoldt</td> <td>1:22:04</td> <td>38:07</td> <td>43:57</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>21</td> <td>Connor Dial</td> <td>1:22:05</td> <td>38:39</td> <td>43:26</td> <td>1.12</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>22</td> <td>Daniel Seo</td> <td>1:22:11</td> <td>39:11</td> <td>43:00</td> <td>1.10</td> <td>1:27:33</td> <td>1:28:20</td> </tr> <tr> <td>23</td> <td>Mark Loudon-Brown</td> <td>1:23:09</td> <td>38:35</td> <td>44:24</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>24</td> <td>Sandy Alexander</td> <td>1:23:32</td> <td>38:39</td> <td>44:53</td> <td>1.16</td> <td>1:29:01</td> <td>&nbsp;</td> </tr> <tr> <td>25</td> <td>Brett Barnette</td> <td>1:23:35</td> <td>38:55</td> <td>44:40</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr> <td>26</td> <td>Charlie Daniel</td> <td>1:23:46</td> <td>38:56</td> <td>44:50</td> <td>1.15</td> <td>1:28:24</td> <td>&nbsp;</td> </tr> <tr> <td>27</td> <td>Jacob Giammarco</td> <td>1:23:51</td> <td>37:07</td> <td>46:44</td> <td>1.26</td> <td>1:20:06</td> <td>&nbsp;</td> </tr> <tr> <td>28</td> <td>Gordon Powell</td> <td>1:23:54</td> <td>39:16</td> <td>44:38</td> <td>1.14</td> <td>1:24:01</td> <td>1:23:39</td> </tr> <tr> <td>29</td> <td>Ryan Kennedy</td> <td>1:23:54</td> <td>39:50</td> <td>44:04</td> <td>1.11</td> <td>1:24:35</td> <td>&nbsp;</td> </tr> <tr> <td>30</td> <td>Scott Lowe</td> <td>1:24:06</td> <td>39:06</td> <td>45:00</td> <td>1.15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> <p>&nbsp;</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 Mon, 20 Nov 2017 07:00:00 Sun, Nov 19, 2017 <p>4.84 mile tempo in 28:40 (5:55 pace) workout PR!</p> <p>Splits 14:59 (9:09, 5:50) uphill and 13:41! (5:16, 8:25) downhill</p> <p>The wind was blowing from the northwest so I had a tailwind on the first and third segments, but a head wind on the second and fourth.</p> <p>Paces were 6:06 pace (uphill, tailwind) 6:20 (uphill, headwind),5:44 (downhill, tailwind)5:37 (downhill, headwind)</p> Sun, 19 Nov 2017 07:00:00 Sat, Nov 18, 2017 Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 <p>3.8 mile tempo in 23:16. Essentially no difference from the last two times I did it. Splits of 15:07 (9:26,5:41) and 8:09&nbsp;(5:25, 2:44)</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 <p>4.5 mile tempo in 26:27. First time doing this workout since August, when I ran a pretty crazy 25:38. Unfortunately after that I took a little over a month off due to a stupid injury. Split 18:09 for 3 miles then 8:18 for the last 1.5 (downhill).&nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="font-family: sans-serif; background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">&nbsp;</td> <td style="font-size: 14px;">Mark4</td> <td style="font-size: 14px;">Mark3</td> <td style="font-size: 14px;">Belt</td> <td style="font-size: 14px;">Mark2</td> <td style="font-size: 14px;">Mark1</td> <td style="font-size: 14px;">Finish</td> <td style="font-size: 14px;">Total</td> </tr> <tr> <td style="font-size: 14px;">10/8/15</td> <td style="font-size: 14px;">8:58</td> <td style="font-size: 14px;">6:35</td> <td style="font-size: 14px;">3:14</td> <td style="font-size: 14px;">2:14</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">0:46</td> <td style="font-size: 14px;">27:42</td> </tr> <tr> <td style="font-size: 14px;">10/29/15</td> <td style="font-size: 14px;">8:54</td> <td style="font-size: 14px;">6:25</td> <td style="font-size: 14px;">3:19</td> <td style="font-size: 14px;">2:16</td> <td style="font-size: 14px;">6:00</td> <td style="font-size: 14px;">0:45</td> <td style="font-size: 14px;">27:39</td> </tr> <tr> <td style="font-size: 14px;">11/5/15</td> <td style="font-size: 14px;">8:55</td> <td style="font-size: 14px;">6:23</td> <td style="font-size: 14px;">3:12</td> <td style="font-size: 14px;">2:12</td> <td style="font-size: 14px;">5:51</td> <td style="font-size: 14px;">0:46</td> <td style="font-size: 14px;">27:19</td> </tr> <tr> <td style="font-size: 14px;">1/14/16</td> <td style="font-size: 14px;">8:54</td> <td style="font-size: 14px;">6:19</td> <td style="font-size: 14px;">3:14</td> <td style="font-size: 14px;">2:14</td> <td style="font-size: 14px;">5:56</td> <td style="font-size: 14px;">0:46</td> <td style="font-size: 14px;">27:23</td> </tr> <tr> <td style="font-size: 14px;">2/16/16</td> <td style="font-size: 14px;">9:11</td> <td style="font-size: 14px;">6:37</td> <td style="font-size: 14px;">3:21</td> <td style="font-size: 14px;">2:18</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">0:49</td> <td style="font-size: 14px;">28:33</td> </tr> <tr> <td style="font-size: 14px;">3/8/16</td> <td style="font-size: 14px;">8:51</td> <td style="font-size: 14px;">6:14</td> <td style="font-size: 14px;">3:15</td> <td style="font-size: 14px;">2:08</td> <td style="font-size: 14px;">5:52</td> <td style="font-size: 14px;">0:43</td> <td style="font-size: 14px;">27:03</td> </tr> <tr> <td style="font-size: 14px;">3/16/16</td> <td style="font-size: 14px;">8:56</td> <td style="font-size: 14px;">6:27</td> <td style="font-size: 14px;">3:13</td> <td style="font-size: 14px;">2:11</td> <td style="font-size: 14px;">6:01</td> <td style="font-size: 14px;">0:43</td> <td style="font-size: 14px;">27:31</td> </tr> <tr> <td style="font-size: 14px;">4/5/16</td> <td style="font-size: 14px;">8:52</td> <td style="font-size: 14px;">6:24</td> <td style="font-size: 14px;">3:18</td> <td style="font-size: 14px;">2:14</td> <td style="font-size: 14px;">6:14</td> <td style="font-size: 14px;">0:48</td> <td style="font-size: 14px;">27:50</td> </tr> <tr> <td style="font-size: 14px;">4/26/16</td> <td style="font-size: 14px;">8:54</td> <td style="font-size: 14px;">6:23</td> <td style="font-size: 14px;">3:17</td> <td style="font-size: 14px;">2:13</td> <td style="font-size: 14px;">5:58</td> <td style="font-size: 14px;">0:44</td> <td style="font-size: 14px;">27:29</td> </tr> <tr> <td style="font-size: 14px;">6/28/16</td> <td style="font-size: 14px;">8:43</td> <td style="font-size: 14px;">6:18</td> <td style="font-size: 14px;">3:11</td> <td style="font-size: 14px;">2:13</td> <td style="font-size: 14px;">5:58</td> <td style="font-size: 14px;">0:44</td> <td style="font-size: 14px;">26:58</td> </tr> <tr> <td style="font-size: 14px;">8/2/16</td> <td style="font-size: 14px;">8:37</td> <td style="font-size: 14px;">6:06</td> <td style="font-size: 14px;">3:10</td> <td style="font-size: 14px;">2:09</td> <td style="font-size: 14px;"><strong>5:43</strong></td> <td style="font-size: 14px;"><strong>0:42</strong></td> <td style="font-size: 14px;"><strong>26:27</strong></td> </tr> <tr> <td style="font-size: 14px;">8/23/16</td> <td style="font-size: 14px;">8:32</td> <td style="font-size: 14px;">6:26</td> <td style="font-size: 14px;">3:16</td> <td style="font-size: 14px;">2:13</td> <td style="font-size: 14px;">6:04</td> <td style="font-size: 14px;">0:44</td> <td style="font-size: 14px;">27:15</td> </tr> <tr> <td style="font-size: 14px;">9/20/16</td> <td style="font-size: 14px;">8:48</td> <td style="font-size: 14px;">6:18</td> <td style="font-size: 14px;">3:14</td> <td style="font-size: 14px;">2:14</td> <td style="font-size: 14px;">5:56</td> <td style="font-size: 14px;">0:44</td> <td style="font-size: 14px;">27:14</td> </tr> <tr> <td style="font-size: 14px;">10/11/16</td> <td style="font-size: 14px;">8:46</td> <td style="font-size: 14px;">6:15</td> <td style="font-size: 14px;">3:08</td> <td style="font-size: 14px;">2:09</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">0:43</td> <td style="font-size: 14px;">26:46</td> </tr> <tr> <td style="font-size: 14px;">11/15/16</td> <td style="font-size: 14px;">8:31</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">3:07</td> <td style="font-size: 14px;"><strong>2:06</strong></td> <td style="font-size: 14px;">5:48</td> <td style="font-size: 14px;">0:43</td> <td style="font-size: 14px;">26:32</td> </tr> <tr> <td style="font-size: 14px;">4/4/17</td> <td style="font-size: 14px;">8:44</td> <td style="font-size: 14px;">6:19</td> <td style="font-size: 14px;">3:17</td> <td style="font-size: 14px;">2:13</td> <td style="font-size: 14px;">6:09</td> <td style="font-size: 14px;">0:46</td> <td style="font-size: 14px;">27:28</td> </tr> <tr> <td style="font-size: 14px;">4/25/17</td> <td style="font-size: 14px;">8:47</td> <td style="font-size: 14px;">6:33</td> <td style="font-size: 14px;">3:24</td> <td style="font-size: 14px;">2:20</td> <td style="font-size: 14px;">6:05</td> <td style="font-size: 14px;">0:45</td> <td style="font-size: 14px;">27:54</td> </tr> <tr> <td style="font-size: 14px;">5/8/17</td> <td style="font-size: 14px;">8:56</td> <td style="font-size: 14px;">6:14</td> <td style="font-size: 14px;">3:13</td> <td style="font-size: 14px;">2:11</td> <td style="font-size: 14px;">5:50</td> <td style="font-size: 14px;">0:49</td> <td style="font-size: 14px;">27:13</td> </tr> <tr> <td style="font-size: 14px;">6/19/17</td> <td style="font-size: 14px;">8:42</td> <td style="font-size: 14px;">6:19</td> <td style="font-size: 14px;">3:14</td> <td style="font-size: 14px;">8:19</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">26:34</td> </tr> <tr> <td style="font-size: 14px;">8/8/17</td> <td style="font-size: 14px;">8:37</td> <td style="font-size: 14px;"><strong>6:02</strong></td> <td style="font-size: 14px;">3:09</td> <td style="font-size: 14px;"><strong>2:04</strong></td> <td style="font-size: 14px;"><strong>5:58</strong></td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">25:50</td> </tr> <tr> <td style="font-size: 14px;">8/22/17</td> <td style="font-size: 14px;">8:43</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">3:15</td> <td style="font-size: 14px;">8:17</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">26:32</td> </tr> <tr> <td style="font-size: 14px;">8/29/17</td> <td style="font-size: 14px;"><strong>8:30</strong></td> <td style="font-size: 14px;"><strong>6:02</strong></td> <td style="font-size: 14px;"><strong>3:02</strong></td> <td style="font-size: 14px;">2:05</td> <td style="font-size: 14px;">5:59</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;"><strong>25:38</strong></td> </tr> <tr> <td style="font-size: 14px;">11/14/17</td> <td style="font-size: 14px;">8:39</td> <td style="font-size: 14px;">6:18</td> <td style="font-size: 14px;">3:12</td> <td style="font-size: 14px;">2:08</td> <td style="font-size: 14px;">6:10</td> <td style="font-size: 14px;">x</td> <td style="font-size: 14px;">26:27</td> </tr> </tbody> </table> Tue, 14 Nov 2017 07:00:00 Mon, Nov 13, 2017 Mon, 13 Nov 2017 07:00:00 Fri, Nov 10, 2017 <table border="1" cellpadding="1" cellspacing="1" style="font-family: sans-serif; background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">Dist</td> <td style="font-size: 14px;">Time</td> <td style="font-size: 14px;">Pace</td> <td style="font-size: 14px;">xDist</td> <td style="font-size: 14px;">xPace</td> </tr> <tr> <td style="font-size: 14px;">2.85</td> <td style="font-size: 14px;">17:57</td> <td style="font-size: 14px;">6:18</td> <td style="font-size: 14px;">2.99</td> <td style="font-size: 14px;">6:00</td> </tr> <tr> <td style="font-size: 14px;">1.93</td> <td style="font-size: 14px;">12:10</td> <td style="font-size: 14px;">6:18</td> <td style="font-size: 14px;">2.08</td> <td style="font-size: 14px;">5:51</td> </tr> <tr> <td style="font-size: 14px;">2.96</td> <td style="font-size: 14px;">18:53</td> <td style="font-size: 14px;">6:23</td> <td style="font-size: 14px;">3.12</td> <td style="font-size: 14px;">6:03</td> </tr> <tr> <td style="font-size: 14px;">2.45</td> <td style="font-size: 14px;">15:15</td> <td style="font-size: 14px;">6:13</td> <td style="font-size: 14px;">2.57</td> <td style="font-size: 14px;">5:56</td> </tr> <tr> <td style="font-size: 14px;">1.70</td> <td style="font-size: 14px;">10:22</td> <td style="font-size: 14px;">6:06</td> <td style="font-size: 14px;">1.73</td> <td style="font-size: 14px;">6:00</td> </tr> <tr> <td style="font-size: 14px;">11.89</td> <td style="font-size: 14px;">1:14:37</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">12.50</td> <td style="font-size: 14px;">5:58</td> </tr> </tbody> </table> Fri, 10 Nov 2017 07:00:00 Thu, Nov 09, 2017 Thu, 09 Nov 2017 07:00:00 Wed, Nov 08, 2017 <p>Bounce workout</p> <p>1600 in 5:39.2 (84.6, 84.8, 85.6, 84.2)&nbsp;</p> <p>90 seconds rest</p> <p>800 in 2:39.2 (79.8, 79.4)</p> <p>90 seconds rest</p> <p>400 in 75.0</p> <p>lap jog recovery</p> <p>800 in 2:39.2 (80.1, 79.1)</p> <p>90 seconds rest</p> <p>1600 in 5:38.4 (85.0, 86.1, 84.6, 82.8)</p> <p>90 seconds rest</p> <p>800 in 2:38.5 (79.0, 79.5)</p> <p>lap jog recovery</p> <p>400 in 79.0 (yikes, couldn&#39;t get moving again)</p> <p>90 seconds rest</p> <p>800 in 2:37.4 (79.2, 78.2)</p> <p>90 seconds rest</p> <p>400 in 73.5</p> <p>Roughly 5 miles at 5:26 pace.</p> Wed, 08 Nov 2017 07:00:00 Tue, Nov 07, 2017 Tue, 07 Nov 2017 07:00:00