my makeup may be flaking Running Blog at FastRunningBlog.Com Sat, 24 Jun 2017 07:48:43 FeedCreator 1.7.2 Thu, Jun 22, 2017 <p>AM 8.4</p> <p>Feeling too tired to do a regular workout, so I did 5x60 seconds pickups with 60 seconds jogging recovery.</p> <p>PM 6.5</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 <p>AM 9.5</p> <p>PM 3.3</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 <p>AM 5.3</p> <p>PM 8.4 Including 4.5 miles in 26:34 (5:54 pace)</p> <p>Modified my 4.5 mile tempo route to finish at Piedmont Park. The first 3 miles are the same as before. Ran down lullwater to the 4 mile mark of the Freedom Trail in 8:42. Then ran between the mile 4 and mile 3 mark in 6:19. It took me another 3:14 to reach the junction with the beltline (18:15 through 3 miles). Then ran down the beltline in 8:19 for the last 1.5 miles. The new route has about 300ft of ascent and descent, with a net gain of 10 feet.</p> <p>As it was my first time doing the new route I don&#39;t have a lot to compare to, but I felt very flat today.</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 <p>AM 5.3</p> <p>PM 8.4</p> Mon, 19 Jun 2017 06:00:00 Sun, Jun 18, 2017 <p>3 by 2 mile in piedmont park with 2 mins rest.</p> <p>Times were very slow, but I&#39;ve never done this workout before so I have nothing to compare to.</p> <p>12:18, 12:25, 11:53. According to the course tool, the couse is 20 seconds per mile slow, but I&#39;m sceptical of the elevation data in the park as I&#39;m running alongside a river.</p> Sun, 18 Jun 2017 06:00:00 Sat, Jun 17, 2017 Sat, 17 Jun 2017 06:00:00 Fri, Jun 16, 2017 <p>AM 12.8</p> <p>10.07 miles in 63:42 (6:20 pace). First attempt at something longer in a while and it went ok. I moved yesterday so this was a new course, but I incorporated parts from other courses.</p> <p>It was cool but quite humid and I was feeling a bit dehydrated. Judging from the pace I lost it about halfway through.&nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>Dist</td> <td>Time</td> <td>Pace</td> <td>xDist</td> <td>xPace</td> </tr> <tr> <td>2.85</td> <td>17:46</td> <td>6:14</td> <td>2.99</td> <td>5:57</td> </tr> <tr> <td>1.93</td> <td>12:22</td> <td>6:24</td> <td>2.08</td> <td>5:57</td> </tr> <tr> <td>1.14</td> <td>7:20</td> <td>6:26</td> <td>1.19</td> <td>6:10</td> </tr> <tr> <td>2.45</td> <td>15:46</td> <td>6:26</td> <td>2.57</td> <td>6:08</td> </tr> <tr> <td>1.70</td> <td>10:28</td> <td>6:09</td> <td>1.73</td> <td>6:03</td> </tr> <tr> <td>10.07</td> <td>1:03:42</td> <td>6:20</td> <td>10.57</td> <td>6:02</td> </tr> </tbody> </table> <p>PM 3.3</p> Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 <p>AM 9.3</p> <p>PM 5.2</p> Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 <p>Whenever I visualize a race beforehand, I try to consider a lot of different scenarios of how it could play out so I can be mentally prepared. That means that I have a range of times in my head that I could potentially run. If you&#39;d asked me what the A++ scenario for this race was it would have been to get out hard (sub 5:10 through 1600) and then hold on to finish in low 9:40s. It&#39;s very rare to have a race that exceeds even my most optimistic expectation.</p> <p>Anyway, I had quite a bit of confidence in my fitness going into this race. I had run some very good workouts. So I just told myself to push from the start and trust myself. Hit the first lap in 75.6 which felt very tough so I backed off a little to a 76.7 for lap 2. When I saw 2:32 through 800, I figured it was just a matter of time until I blew up and people started streaming by me. Instead I was starting to move up, I ran 76.1 for lap 3 to hit 1200 in 3:48. The nice thing about the 3k is that when you get to this point you can start counting down the laps. I slowed to a 77.3 for lap 4, but I was still 5:05 through 1600.</p> <p>Here I really did slow down, as we were starting to lap runners constantly. Lap 5 was only 79.3 and Josh Deaton came by me. He&#39;s a very strong finisher and I told myself that if I could just stay on his shoulder I would be successful. Thanks to him I picked it back up to 77.6 for lap 6. With about 500 to go I moved passed Josh but he stuck right on me &nbsp;and repassed me on the backstretch 76.6 for lap 7 and then I kicked like mad (35.1 for 200, which isn&#39;t that fast I know). Ended up narrowly losing to Josh and Brandon Davis.</p> <p>Final time was 9:34.4 a 20! second PR. I&#39;ve dropped 1 minute off of my 3k over the last two years.</p> <p>AM RHR 46</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 <p>Wacky workout version 1.2</p> <p>1st five segments from WW v1.1 but then ran down the beltline for 1.12 miles. Also, I was feeling pretty sluggishat the beginning and the first couple of reps weren&#39;t very good. Thus, I cut the recovery from 90 to 60 secs as I didn&#39;t really feel I needed it.</p> <p>6:49,46.7,2:54.9, (60seconds) 1:09.7, (60seconds) 2:25.1,5:46</p> <p>&nbsp;</p> Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 <p>AM 20 w/ Allie</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 <p>AM 11.1</p> <p>Included 3.8 mile tempo run going up the beltline/freedom trail. Split 14:26 (5:56 pace) for 2.43 miles going up. Then 7:51 (5:44 pace) going down freedom trail. Total time of 22:16 (5:52 pace).</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 Thu, 08 Jun 2017 06:00:00 Wed, Jun 07, 2017 <p>AM 9.7</p> Wed, 07 Jun 2017 06:00:00 Tue, Jun 06, 2017 <p>AM 6.2 Springdale-Deepdene-Artwood</p> <p>PM Mile race on the track. Splits were 76 (409 meters), 74, 77, 71. Felt really bad during the race. Then afterwards I was so spent that I couldn&#39;t run the 5k. I think this was due to the heat.</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 <p>AM 9.3 To Piedmont via Stillwood, back on Beltline</p> <p>PM 5 Lullwater preserve</p> Mon, 05 Jun 2017 06:00:00 Sun, Jun 04, 2017 <p>Did 6 by two laps on the little loop at the north end of Piedmont park. Each loop is about .26-.27 miles. So two loops is probably .53 (850 meters)</p> <p>2:51.6, 2:49.3, 247.2, 2:49.1, 2:49.8, 2:49.5. 90 seconds rest</p> <p>Subtract 5 to 10&nbsp;seconds to get an 800m time. This workout was tough.</p> Sun, 04 Jun 2017 06:00:00 Sat, Jun 03, 2017 Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 <p>AM 5.9</p> <p>PM 6.4 4 loops of lullwater preserve</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 <p>First 1500 of the year. Splits of 72,73,78(whoops) and 53 for the final 300m. Didn&#39;t feel particularly difficult and I had too much left in the last 100. However, I did improve from the 4:39 I ran last year.</p> <p>After a 25 minute break I jumped in the 3k without any particular goal. I started out off the back of the pack in the first heat so I had no real choice but to pick it up. I held it together pretty well for 4 laps but then died. However I still ran a slight PR of&nbsp;9:54.</p> <p>79,78,78,79,81,82,1:56 for 600</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 Mon, 29 May 2017 06:00:00 Sun, May 28, 2017 <p>8 by 400m on the beltline 71.8 avg. Then 4 by rhino hill 36.1 avg.</p> <p>Last workout living in current apartment, which means it will be time to retire a lot of these workouts.&nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px; background-color: rgb(240, 240, 160);"> <tbody> <tr> <td style="font-size: 14px;">&nbsp;</td> <td style="font-size: 14px;">down</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">down</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">down</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">down</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">avg</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">up</td> <td style="font-size: 14px;">avg</td> </tr> <tr> <td style="font-size: 14px;">4/2</td> <td style="font-size: 14px;">77.6</td> <td style="font-size: 14px;">82.0</td> <td style="font-size: 14px;">75.3</td> <td style="font-size: 14px;">79.3</td> <td style="font-size: 14px;">76.1</td> <td style="font-size: 14px;">80.6</td> <td style="font-size: 14px;">75.9</td> <td style="font-size: 14px;">80.9</td> <td style="font-size: 14px;">78.5</td> <td style="font-size: 14px;">39.9</td> <td style="font-size: 14px;">39.1</td> <td style="font-size: 14px;">37.4</td> <td style="font-size: 14px;">37.8</td> <td style="font-size: 14px;">38.6</td> </tr> <tr> <td style="font-size: 14px;">4/14</td> <td style="font-size: 14px;">80.7</td> <td style="font-size: 14px;">80.3</td> <td style="font-size: 14px;">78.1</td> <td style="font-size: 14px;">79.5</td> <td style="font-size: 14px;">78.2</td> <td style="font-size: 14px;">79.9</td> <td style="font-size: 14px;">74.5</td> <td style="font-size: 14px;">79.0</td> <td style="font-size: 14px;">78.8</td> <td style="font-size: 14px;">38.8</td> <td style="font-size: 14px;">39.5</td> <td style="font-size: 14px;">38.2</td> <td style="font-size: 14px;">37.9</td> <td style="font-size: 14px;">38.6</td> </tr> <tr> <td style="font-size: 14px;">4/23</td> <td style="font-size: 14px;">72.8</td> <td style="font-size: 14px;">77.3</td> <td style="font-size: 14px;">74.2</td> <td style="font-size: 14px;">77.1</td> <td style="font-size: 14px;">73.2</td> <td style="font-size: 14px;">77.4</td> <td style="font-size: 14px;">71.3</td> <td style="font-size: 14px;">74.5</td> <td style="font-size: 14px;">74.7</td> <td style="font-size: 14px;">36.1</td> <td style="font-size: 14px;">36.0</td> <td style="font-size: 14px;">35.8</td> <td style="font-size: 14px;">34.7</td> <td style="font-size: 14px;">35.7</td> </tr> <tr> <td style="font-size: 14px;">5/5</td> <td style="font-size: 14px;">74.1</td> <td style="font-size: 14px;">78.5</td> <td style="font-size: 14px;">71.6</td> <td style="font-size: 14px;">78.5</td> <td style="font-size: 14px;">73.5</td> <td style="font-size: 14px;">77.0</td> <td style="font-size: 14px;">70.3</td> <td style="font-size: 14px;">78.6</td> <td style="font-size: 14px;">75.3</td> <td style="font-size: 14px;">36.9</td> <td style="font-size: 14px;">35.3</td> <td style="font-size: 14px;">34.6</td> <td style="font-size: 14px;">35.3</td> <td style="font-size: 14px;">35.5</td> </tr> <tr> <td style="font-size: 14px;">5/28</td> <td style="font-size: 14px;"><strong>70.9</strong></td> <td style="font-size: 14px;">76.8</td> <td style="font-size: 14px;">69.5</td> <td style="font-size: 14px;"><strong>74.1</strong></td> <td style="font-size: 14px;">70.4</td> <td style="font-size: 14px;">74.2</td> <td style="font-size: 14px;">69.6</td> <td style="font-size: 14px;"><strong>72.3</strong></td> <td style="font-size: 14px;">72.2</td> <td style="font-size: 14px;"><strong>35.1</strong></td> <td style="font-size: 14px;"><strong>34.5</strong></td> <td style="font-size: 14px;">34.8</td> <td style="font-size: 14px;">33.2</td> <td style="font-size: 14px;"><strong>34.4</strong></td> </tr> <tr> <td style="font-size: 14px;">6/9</td> <td style="font-size: 14px;">75.0</td> <td style="font-size: 14px;">78.8</td> <td style="font-size: 14px;">72.8</td> <td style="font-size: 14px;">77.1</td> <td style="font-size: 14px;">72.1</td> <td style="font-size: 14px;">74.0</td> <td style="font-size: 14px;">71.5</td> <td style="font-size: 14px;">74.3</td> <td style="font-size: 14px;">74.5</td> <td style="font-size: 14px;">35.8</td> <td style="font-size: 14px;">36.0</td> <td style="font-size: 14px;">35.1</td> <td style="font-size: 14px;">34.7</td> <td style="font-size: 14px;">35.4</td> </tr> <tr> <td style="font-size: 14px;">7/28</td> <td style="font-size: 14px;">72.4</td> <td style="font-size: 14px;">79.3</td> <td style="font-size: 14px;">73.2</td> <td style="font-size: 14px;">75.1</td> <td style="font-size: 14px;">70.8</td> <td style="font-size: 14px;">77.3</td> <td style="font-size: 14px;">70.0</td> <td style="font-size: 14px;">74.9</td> <td style="font-size: 14px;">74.1</td> <td style="font-size: 14px;">35.8</td> <td style="font-size: 14px;">35.5</td> <td style="font-size: 14px;">34.3</td> <td style="font-size: 14px;">33.9</td> <td style="font-size: 14px;">34.9</td> </tr> <tr> <td style="font-size: 14px;">8/18</td> <td style="font-size: 14px;">73.7</td> <td style="font-size: 14px;">77.9</td> <td style="font-size: 14px;">72.8</td> <td style="font-size: 14px;">75.6</td> <td style="font-size: 14px;">72.6</td> <td style="font-size: 14px;">76.7</td> <td style="font-size: 14px;">68.7</td> <td style="font-size: 14px;">73.7</td> <td style="font-size: 14px;">74.0</td> <td style="font-size: 14px;">35.9</td> <td style="font-size: 14px;">35.0</td> <td style="font-size: 14px;">35.6</td> <td style="font-size: 14px;">35.3</td> <td style="font-size: 14px;">35.5</td> </tr> <tr> <td style="font-size: 14px;">9/8</td> <td style="font-size: 14px;">73.7</td> <td style="font-size: 14px;">77.5</td> <td style="font-size: 14px;"><strong>69.4</strong></td> <td style="font-size: 14px;">77.8</td> <td style="font-size: 14px;">72.2</td> <td style="font-size: 14px;">76.3</td> <td style="font-size: 14px;">73.4</td> <td style="font-size: 14px;">73.8</td> <td style="font-size: 14px;">74.3</td> <td style="font-size: 14px;">36.3</td> <td style="font-size: 14px;">36.2</td> <td style="font-size: 14px;">34.3</td> <td style="font-size: 14px;">34.3</td> <td style="font-size: 14px;">35.3</td> </tr> <tr> <td style="font-size: 14px;">10/20</td> <td style="font-size: 14px;">73.9</td> <td style="font-size: 14px;">78.6</td> <td style="font-size: 14px;">70.5</td> <td style="font-size: 14px;">76.1</td> <td style="font-size: 14px;">73.1</td> <td style="font-size: 14px;">74.9</td> <td style="font-size: 14px;">70.2</td> <td style="font-size: 14px;">74.9</td> <td style="font-size: 14px;">74.0</td> <td style="font-size: 14px;">35.9</td> <td style="font-size: 14px;">35.1</td> <td style="font-size: 14px;"><strong>33.9</strong></td> <td style="font-size: 14px;"><strong>33.1</strong></td> <td style="font-size: 14px;">34.5</td> </tr> <tr> <td style="font-size: 14px;">4/27</td> <td style="font-size: 14px;">73.5</td> <td style="font-size: 14px;"><strong>75.2</strong></td> <td style="font-size: 14px;">71.8</td> <td style="font-size: 14px;">76.4</td> <td style="font-size: 14px;">71.4</td> <td style="font-size: 14px;">76.8</td> <td style="font-size: 14px;">69.1</td> <td style="font-size: 14px;">75.4</td> <td style="font-size: 14px;">73.7</td> <td style="font-size: 14px;">38.3</td> <td style="font-size: 14px;">35.6</td> <td style="font-size: 14px;">35.0</td> <td style="font-size: 14px;">35.2</td> <td style="font-size: 14px;">36.0</td> </tr> <tr> <td style="font-size: 14px;">5/28</td> <td style="font-size: 14px;">71.3</td> <td style="font-size: 14px;"><strong>75.2</strong></td> <td style="font-size: 14px;">69.6</td> <td style="font-size: 14px;">74.2</td> <td style="font-size: 14px;"><strong>69.8</strong></td> <td style="font-size: 14px;"><strong>73.4</strong></td> <td style="font-size: 14px;"><strong>68.3</strong></td> <td style="font-size: 14px;">72.6</td> <td style="font-size: 14px;"><strong>71.8</strong></td> <td style="font-size: 14px;">36.5</td> <td style="font-size: 14px;">35.8</td> <td style="font-size: 14px;">36.0</td> <td style="font-size: 14px;">35.9</td> <td style="font-size: 14px;">36.1</td> </tr> </tbody> </table> <div style="font-size: 14px; background-color: rgb(240, 240, 160);">&nbsp;</div> Sun, 28 May 2017 06:00:00 Sat, May 27, 2017 <p>AM Water tower loop (which is totally its name) with Allie</p> Sat, 27 May 2017 06:00:00 Fri, May 26, 2017 <p>AM 12.5 including 2.43 down beltline in 13:33 (5:35 pace), 1.93 up beltline in 11:23(5:54 pace) and then 1 mile down in 5:10. Then 4 by rhino hill.</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;">2.43</td> <td style="font-size: 14px;">1.93</td> <td style="font-size: 14px;">1</td> <td style="font-size: 14px;">RH</td> <td style="font-size: 14px;">RH</td> <td style="font-size: 14px;">RH</td> <td style="font-size: 14px;">RH</td> </tr> <tr> <td style="font-size: 14px;">8/27/16</td> <td style="font-size: 14px;">13:51</td> <td style="font-size: 14px;">11:36</td> <td style="font-size: 14px;">5:19</td> <td style="font-size: 14px;">37.8</td> <td style="font-size: 14px;">35.8</td> <td style="font-size: 14px;">35.7</td> <td style="font-size: 14px;">33.5</td> </tr> <tr> <td style="font-size: 14px;">9/17/16</td> <td style="font-size: 14px;">13:46</td> <td style="font-size: 14px;">11:36</td> <td style="font-size: 14px;">5:09</td> <td style="font-size: 14px;"><strong>35.0</strong></td> <td style="font-size: 14px;">34.8</td> <td style="font-size: 14px;">34.8</td> <td style="font-size: 14px;"><strong>32.7</strong></td> </tr> <tr> <td style="font-size: 14px;">10/8/16</td> <td style="font-size: 14px;">14:02</td> <td style="font-size: 14px;">11:36</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">37.2</td> <td style="font-size: 14px;">36.2</td> <td style="font-size: 14px;">35.0</td> <td style="font-size: 14px;">34.2</td> </tr> <tr> <td style="font-size: 14px;">11/5/16</td> <td style="font-size: 14px;">14:00</td> <td style="font-size: 14px;">11:31</td> <td style="font-size: 14px;"><strong>5:07</strong></td> <td style="font-size: 14px;">36.7</td> <td style="font-size: 14px;">35.5</td> <td style="font-size: 14px;">36.8</td> <td style="font-size: 14px;">34.3</td> </tr> <tr> <td style="font-size: 14px;">4/29/17</td> <td style="font-size: 14px;"><strong>13:33</strong></td> <td style="font-size: 14px;">12:10*</td> <td style="font-size: 14px;">5:16</td> <td style="font-size: 14px;">37.8</td> <td style="font-size: 14px;"><strong>34.5</strong></td> <td style="font-size: 14px;"><strong>34.6</strong></td> <td style="font-size: 14px;">33.9</td> </tr> <tr> <td style="font-size: 14px;">5/26/17</td> <td style="font-size: 14px;"><strong>13:33</strong></td> <td style="font-size: 14px;"><strong>11:23</strong></td> <td style="font-size: 14px;">5:10</td> <td style="font-size: 14px;">36.9</td> <td style="font-size: 14px;">36.2</td> <td style="font-size: 14px;">35.6</td> <td style="font-size: 14px;">34.0</td> </tr> </tbody> </table> <p>PM 5.9&nbsp;</p> Fri, 26 May 2017 06:00:00 Thu, May 25, 2017 <p>AM 9.1</p> <p>PM 5.9</p> Thu, 25 May 2017 06:00:00 Wed, May 24, 2017 <p>AM 5.9</p> <p>I was talking to someone about my heart problems today and it reminded me that I haven&#39;t taken my resting heart rate in ages: 49 sitting at my desk, nothing remarkable but for years I was in the 60-70s even in the morning.</p> <p>...</p> <p>PM 5.9</p> Wed, 24 May 2017 06:00:00 Tue, May 23, 2017 <p>14 second post apocalypse PR. Fastest 5k since Flat as a Pancake 2011 (when I ran 16:23 in the freaking snow).</p> <p>Goal was just to break 17. My plan was to be very agressive and then just hang on. There was a group of people who went through 200 in 39 and I just tried to hang with them: 79.85 at 400m. The group that I was with then sped up. In the past I might have let them go but I consciously surged to stay with themL 77.94 (2:37.79). On the third lap my legs started to burn and I knew I couldn&#39;t keep up the pace but I didn&#39;t let myself lose contact 78.87 (3:56.66).</p> <p>On the one hand, I knew that I had gone out too fast, but on the other hand I was confident that I could hang on for a sub 17. Lap 4 was the first over 80 (80.22) to come through at 5:16.88, and then an 80.56 got me to 6:37.44 through 2k. Here the pack that I had been running with fell apart and I started to struggle. After an 83.76 (8:01.2 through 2400), I got passed by a couple guys and just tried to hang on. Managed an 82.68 (9:23.88) to stay only a few seconds behind my 3k pace from last week. 10:46.83 through 3200 after an 82.95. Here I relaxed a little because I felt confident in the sub 17. I missed my split at 3600 but 4k was 13:34.97, meaning that I was 1 second ahead of pace with 1k to go. Ran 83.00 then 81.17 then 36.12. Felt totally spent afterwards.</p> <p>I was totally spent afterwards. Aerobically this felt ok, but my legs were tired the whole time. I still feel there&#39;s more in there but I may not have another shot on the track this year.</p> <p>Next week = 1500</p> <p>These meets have a crazy amount of competition in them compared to a typical road race. There were 5 or 6 guys sub 16 in this race, I believe. Also there was an elite mile won in 3:59 (2nd place 4:00.01).</p> Tue, 23 May 2017 06:00:00 Mon, May 22, 2017 Mon, 22 May 2017 06:00:00