my makeup may be flaking Running Blog at FastRunningBlog.Com Wed, 18 Jul 2018 17:53:54 FeedCreator 1.7.2 Tue, Jul 17, 2018 <p>AM 9</p> <p>8 by 200m with 200m jogging recovery (or in n out 200s as we used to call them in the &#39;00s).</p> <p>Orignal plan was 8000 by 200m but the &#39;ol ball &#39;n&#39; chain put the kibosh on it. Said I was talking through my hat. Really took the wind out of my oars.</p> <p>Anyway:</p> <p>34.5, 34.9, 34.3, 34.1, 34.6, 34.1, 33.4!, 34.2</p> Tue, 17 Jul 2018 06:00:00 Mon, Jul 16, 2018 Mon, 16 Jul 2018 06:00:00 Sun, Jul 15, 2018 <p>Attempt at a workout. My plan was 4 by 800 followed by 4 by 400.</p> <p>I made it through the 4 by 800 (kind of), with the last rep being really lousy.</p> <p>2:43.6, 2:43.2, 2:46.9, 2:52.9</p> <p>Normally I would just persevere, but I was concerned about low salt levels which for me can lead to fainting. I haven&#39;t been taking any electrolytes for a few days and it&#39;s catching up with me. So I decided to just quit the workout and head home.</p> Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 <p>AM 8.6</p> <p>7 mile tempo run in 43:37 (6:13 per mile). Did really focus the first 15 minutes or so.&nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">&nbsp;</td> <td style="font-size: 14px;">Distance</td> <td style="font-size: 14px;">Time</td> <td style="font-size: 14px;">Pace</td> </tr> <tr> <td style="font-size: 14px;">1</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:26</td> <td style="font-size: 14px;">6:18</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:42</td> <td style="font-size: 14px;">6:30</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:19</td> <td style="font-size: 14px;">6:13</td> </tr> <tr> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:08</td> <td style="font-size: 14px;">6:05</td> </tr> <tr> <td style="font-size: 14px;">5</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:02</td> <td style="font-size: 14px;">6:00</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">7.02</td> <td style="font-size: 14px;">43:37</td> <td style="font-size: 14px;">6:13</td> </tr> </tbody> </table> Fri, 13 Jul 2018 06:00:00 Thu, Jul 12, 2018 Thu, 12 Jul 2018 06:00:00 Wed, Jul 11, 2018 <p>Another 5000m PR, but just barely.</p> <p>There were more people running this week and based on seed times it seemed like there would be a lot of people running around 17flat. It only took about 200m for a group of 6 to form. I hit 200m in 41 right on the heels of three runners from the tacoma city running club as well as Antonio Hernandez, who ran 17:03 two weeks ago (when I ran 17:14). There was another guy right on my shoulder with really long hair.</p> <p>The lead guy from Tacoma was olympic trial qualifier greg leak and I think he was pacing the other two to 17flat.</p> <p>The first 4 laps were great, maybe a little faster than I wanted.</p> <p>81.7, 79.0,80.5, 80.4</p> <p>We hit the mile at about 5:21, but then it stopped being easy. The 5th lap was only 81.7 and the tacoma city runners were starting to breath a lot harder. At 2000m I moved the front of the pack and started to set the pace more to my own liking. I figured that if I started to lose it then someone would pass me back. I ran 81.6 for the 6th lap.&nbsp; I was starting to gain on the 2nd place guy (1st was long gone). However right as I caught him I heard some rapid breathing and a high school age runner passed by me. I only ran 82.0 for that lap then 81.5, 81.5 trying to stay with the new guy.&nbsp; Mile 2 5:27.</p> <p>With 3.5 laps to go I was really hurting and I still had 3-4 guys right on my heels. I let off the gas a little bit as I always seem to do in the 5k. 82.3 for lap 10 and 82.7 for lap 11. Picked it up again with a 81.0 for lap 12 and then 36.5 final 200m.</p> <p>km splits 3:21, 3:22,3:24,3:23,3:22</p> Wed, 11 Jul 2018 06:00:00 Tue, Jul 10, 2018 Tue, 10 Jul 2018 06:00:00 Mon, Jul 09, 2018 Mon, 09 Jul 2018 06:00:00 Sun, Jul 08, 2018 <p>AM Bbbbbounce workout.</p> <p>5:31.0, 2:41.5, 76.8</p> <p>2:38.1, 5:29.1, 2:41.6</p> <p>77.0, 2:37.8, 76.0</p> Sun, 08 Jul 2018 06:00:00 Sat, Jul 07, 2018 Sat, 07 Jul 2018 06:00:00 Fri, Jul 06, 2018 Fri, 06 Jul 2018 06:00:00 Thu, Jul 05, 2018 Thu, 05 Jul 2018 06:00:00 Wed, Jul 04, 2018 <p>Third magnuson park race. Lance Thompson and Spencer Walsh showed up as well as a few other club northwest people. There seemed to be quite a few folks running the 10k this time.</p> <p>I started out really fast following the 5k runners. I was in 5th at the mile in 5:34. This mile felt suprisingly easy. During mile 2 I passed the 4th place guy (5:41). After that I had no one to run with. Tahoma and Spencer were in sight but too far ahead. I also started to feel the effects of (still) being a little sick. Remaining miles were 5:50, 5:56, 5:56, 6:00, and then 1:12 (5:36 pace).</p> <p>PM After hiking up Mt pilchuk I ran 5.3 miles at 6:10 pace (downhill), to retrieve our car. Always check your parking brake.</p> Wed, 04 Jul 2018 06:00:00 Tue, Jul 03, 2018 <p>AM 9</p> <p>PM 2.9</p> Tue, 03 Jul 2018 06:00:00 Mon, Jul 02, 2018 <p>AM 2.9</p> <p>PM 4.6</p> Mon, 02 Jul 2018 06:00:00 Sun, Jul 01, 2018 <p>Feeling a little sick so toned down my planned workout.</p> <p>3 by 1600 w/400m jogging recovery.</p> <p>5:37, 5:30, 5:27</p> Sun, 01 Jul 2018 06:00:00 Sat, Jun 30, 2018 Sat, 30 Jun 2018 06:00:00 Fri, Jun 29, 2018 <p>AM 9.3</p> <p>6 by 400m at Woodland Park track. (1 minute rest between reps)</p> <p>74.8, 75.6, 75.6, 74.7, 74.1, 73.8</p> <p>4 by piano hill</p> <p>35.1, 33.9, 32.9, 32.6</p> <p>Should probably bump this back up to 8 by 400.</p> <p>PM 2.9</p> Fri, 29 Jun 2018 06:00:00 Thu, Jun 28, 2018 Thu, 28 Jun 2018 06:00:00 Wed, Jun 27, 2018 <p>Splits (approx): 76 (409),75,77,74</p> <p>Later did the 5k</p> <p>81.6, 80.0, 81.9, 81.3, 83.0, 83.3, 83.1, 84.2, 84.5, 85.4, 84.2, 83.2, 38.9=17:15</p> <p>km splits 3:23, 3:24, 3:30, 3:31, 3:27</p> <p>Unlike last week I had plenty of people to run with. My main focus was the mile, and I just didn&#39;t have the nerve to really push it. I could have closed a gap to the group ahead of me about 500m in, but I didn&#39;t really go for it.</p> <p>For the 5k I was tired so I just tried to hold sub 17 pace as long as I could. That turned out to be about 4 laps.</p> Wed, 27 Jun 2018 06:00:00 Tue, Jun 26, 2018 <p>AM 4.34 mile tempo run in 26:21 (6:04 pace). Splits of 8:57, 9:13 and 8:11. Had a hard time getting moving this morning for some reason. Breathing felt very easy, probably could have kept going.&nbsp;</p> Tue, 26 Jun 2018 06:00:00 Mon, Jun 25, 2018 Mon, 25 Jun 2018 06:00:00 Sun, Jun 24, 2018 Sun, 24 Jun 2018 06:00:00 Sat, Jun 23, 2018 <p>AM&nbsp; 9.6 Time to get back into it. Woodland park track attack style. Started with some drills and strides then did 6 by 1200m with 400m jog in between.</p> <p>Goal was 4:05 (17 flat pace). Not a very ambitious goal but I was wearing my skechers and running on a dirt track. I was feeling a bit sick to my stomach, so I didn&#39;t push all that hard until the last one.</p> <p>4:06.6, 4:06.2, 4:04.1, 4:04.4, 4:04.4, 4:01.9 Avg=4:04.6</p> <p>4.5 miles total in 24:27.6 (5:26 pace)</p> <p>I lost the shirt after the second one.</p> <p>Legs felt great after having four down weeks. Hopefully, I don&#39;t feel too much worse when I bump the mileage back to 80.</p> <p>Afterwards did a couple laps of jogging on the infield and then 4 by piano hill:</p> <p>36.2, 34.4, 33.2, 32.9</p> Sat, 23 Jun 2018 06:00:00 Fri, Jun 22, 2018 Fri, 22 Jun 2018 06:00:00 Thu, Jun 21, 2018 Thu, 21 Jun 2018 06:00:00 Wed, Jun 20, 2018 <p>Splits: 77.1, 78.5, 79.5, 81.1, 82.1, 81.7, 81.1, 36.7</p> <p>Bit of a rust buster after not doing much for the last 10 days. Pleased with how I could still find a fast pace (5:16 split at 1600). Will be doing mostly track races for the rest of the summer.</p> Wed, 20 Jun 2018 06:00:00 Tue, Jun 19, 2018 Tue, 19 Jun 2018 06:00:00 Mon, Jun 18, 2018 Mon, 18 Jun 2018 06:00:00 Sun, Jun 17, 2018 Sun, 17 Jun 2018 06:00:00