my makeup may be flaking Running Blog at FastRunningBlog.Com Mon, 19 Nov 2018 10:40:59 FeedCreator 1.7.2 Sun, Nov 18, 2018 <p>Idea for a race name in Mapleton: The Gobble Creep.</p> <p>Anyway: goal for the race was to beat me bib# (1652) which I did just barely. I also logged my first sub 17 in a morning race (which tend to be slower than evening races.</p> <p>I got out hard, staying on the shoulder of Nick Welch. He is a lot faster than me (2:29 at Chicago this year) so I thought maybe I was being overly aggressive to stay with him, but it felt just about doable. Every time he would threaten to put a little gap on me I would find a little surge and get back on his shoulder. A guy from Seattle Racing (turned out to be Joe Creighton who beat me by about 3 mins at the 10k last week) was in turn on my shoulder. 5:17&nbsp;for the first mile, which was slightly disappointing given how fast it felt.</p> <p>In the second mile there is a sharp left turn followed by a short climb and this was enough for the two better runners to drop me at about mile 1.9. Second mile in 5:33 meant that I was going to need to close well to get my 16:52.</p> <p>In the last mile Joe pulled away, but I managed to close the gap back to Nick with about 800 to go and then I dropped him decisively (5:29 mile 3). I had a solid finish (31s) to just get my 16:50.</p> <p>Turned out that Nick and Joe were running the 10k which explained why I was sticking with them.</p> <p>The course was relatively fast, but they didn&#39;t close the trail to joggers which meant I had to expend some mental energy on not running into people making it slower than a track race. With that in mind, I didn&#39;t really feel like I was hurting at the end, which is positive.</p> Sun, 18 Nov 2018 07:00:00 Sat, Nov 17, 2018 <p>One loop of Green Lake and some drills/strides prerace.</p> Sat, 17 Nov 2018 07:00:00 Fri, Nov 16, 2018 Fri, 16 Nov 2018 07:00:00 Thu, Nov 15, 2018 <p>AM 12.2 Bounce workout</p> <p>I had high hopes for this workout as I feel like my basic speed has improved a ton in the last couple of weeks. Started off slow with a 5:38 1600. Then decided to lose the shirt and things got better from there. Capped off with a 2:35.7 800 and 73.8 400 neither of which felt like I was pushing too hard. Feeling pretty confident now about my upcoming 5k.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>Date</td> <td>Note</td> <td>16</td> <td>8</td> <td>4</td> <td>8</td> <td>16</td> <td>8</td> <td>4</td> <td>8</td> <td>4</td> <td>Total</td> <td>Pace</td> </tr> <tr> <td>8/20/13</td> <td>AE</td> <td>5:45.8</td> <td>2:41.0</td> <td><strong>73.9</strong></td> <td>2:39.8</td> <td>5:50.4</td> <td>2:42.0</td> <td>75.4</td> <td>2:40.2</td> <td>73.8</td> <td>26:02.3</td> <td>5:30.8</td> </tr> <tr> <td>11/8/17</td> <td>&nbsp;</td> <td>5:39.2</td> <td>2:39.2</td> <td>75.0</td> <td>2:39.2</td> <td>5:38.4</td> <td><strong>2:38.5</strong></td> <td>79.0</td> <td>2:37.4</td> <td><strong>73.5</strong></td> <td>25:39.2</td> <td>5:25.9</td> </tr> <tr> <td>3/6/18</td> <td>E</td> <td>5:33.1</td> <td><strong>2:38.1</strong></td> <td>74.7</td> <td>2:38.3</td> <td>5:35.5</td> <td>2:40.6</td> <td>75.3</td> <td>2:40.7</td> <td>74.7</td> <td>25:31.0</td> <td>5:24.1</td> </tr> <tr> <td>5/8/18</td> <td>D</td> <td>5:37.0</td> <td><strong>2:41.2</strong></td> <td>77.7</td> <td>2:41.1</td> <td>5:35.0</td> <td>2:42.0</td> <td>77.4</td> <td>2:41.2</td> <td>76.1</td> <td>25:49.2</td> <td>5:28.0</td> </tr> <tr> <td>5/30/18</td> <td>D</td> <td>5:39.1</td> <td>2:43.3</td> <td>77.9</td> <td>2:41.2</td> <td>5:39.7</td> <td>2:42.7</td> <td>78.6</td> <td>2:40.7</td> <td>74.9</td> <td>25:58.1</td> <td>5:29.9</td> </tr> <tr> <td>7/8/18</td> <td>D</td> <td><strong>5:31.0</strong></td> <td>2:41.5</td> <td>76.8</td> <td><strong>2:38.1</strong></td> <td>5:29.1</td> <td>2:41.6</td> <td>77.0</td> <td>2:37.8</td> <td>76.0</td> <td>25:28.9</td> <td>5:23.7</td> </tr> <tr> <td>8/23/18</td> <td>D</td> <td>5:39.0</td> <td>2:42.5</td> <td>76.7</td> <td>2:43.0</td> <td>5:33.1</td> <td>2:42.0</td> <td>76.1</td> <td>2:41.5</td> <td>76.2</td> <td>25:50.1</td> <td>5:28.2</td> </tr> <tr> <td>9/18/18</td> <td>D</td> <td>5:41.6</td> <td>2:43.1</td> <td>78.6</td> <td>2:41.9</td> <td>5:36.9</td> <td>2:41.4</td> <td>77.8</td> <td>2:39.0</td> <td>75.7</td> <td>25:56.0</td> <td>5:29.4</td> </tr> <tr> <td>11/15/18</td> <td>D</td> <td>5:38.8</td> <td>2:42.0</td> <td><strong>75.1</strong></td> <td>2:39.8</td> <td><strong>5:26.7</strong></td> <td><strong>2:38.6</strong></td> <td><strong>74.9</strong></td> <td><strong>2:35.7</strong></td> <td><strong>73.8</strong></td> <td><strong>25:25.4</strong></td> <td>5:22.9</td> </tr> </tbody> </table> <p>D=Dirt, A=Altiude (4500ft), E=Evening</p> Thu, 15 Nov 2018 07:00:00 Wed, Nov 14, 2018 Wed, 14 Nov 2018 07:00:00 Tue, Nov 13, 2018 <p>AM 10.4 miles in 65:02 (6:16 pace). Had to detour off the ship canal trail as a large fire had burned a couple of the warehouses.&nbsp;This made the normally flat run a little hillier. Was also feeling a little flat with the XC race only two days before. Wore my new Kinvaras and am not sure what to think of them, they seem a little clunkier than I&#39;m used to, similar to my GoRun rides which I wore in the marathon. A good shoe for longer runs I think.</p> <p>Splits of 10:00 (6:15 pace), 9:52 (6:10), 8:15 (6:09), 8:11 (6:06), 10:11 (6:22), 10:14 (6:24), 8:17 (6:11)</p> Tue, 13 Nov 2018 07:00:00 Mon, Nov 12, 2018 Mon, 12 Nov 2018 07:00:00 Sun, Nov 11, 2018 <p>XC race at Woodland park: split into masters (combined), open women, and open men. As I was waiting for the masters race to start, some guy walking his dog asked if it was a high school race and he was suprised when I said it was adults. In most places adult XC is not really a thing, but among the fast runners in the area it&#39;s seems to be the most important thing. It&#39;s like the WA version of a half marathon down a canyon.</p> <p>After my relatively poor showing in the 8k version of this course, I didn&#39;t have very high expectations. I set a tentative goal of just running the same pace as I did in the 8k but for an extra 2k loop, which would be just under 37.</p> <p>The start of this race is down a really steep grass hill with poor footing and I was quickly close to the back of the race (there were 60 people). After about 500m we hit a nice downhill stretch and I caught up to Sheridan and Spencer. Hit the first 1k in 3:20 (downhill) and it felt pretty easy. I started to moveup as we climbed the hill back towards the start. 2k in 7:00.</p> <p>On the second time down the steep hill I started to feel a little sick to my stomach which really kept me from pushing. After that I felt like I ran the rest of the race in cruise control. Spencer got away from me and Sheridan and I worked together. Someone in the back of my mind I knew that I could push a lot harder, but I was worried I was gonna vomit.</p> <p>Sheridan and I picked off two guys and got passed by one over the final 4 loops but otherwise it stayed pretty much the same. It was a fun race, however, and I think that next year I will do more XC races. In fact, I have two more short ones that I&#39;m going to do this winter.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>Split</td> <td>PNTF</td> <td>Emerald City</td> </tr> <tr> <td>1k</td> <td>3:20</td> <td>3:28</td> </tr> <tr> <td>2k</td> <td>7:00</td> <td>7:14</td> </tr> <tr> <td>3k</td> <td>10:27</td> <td>10:47</td> </tr> <tr> <td>4k</td> <td>14:14</td> <td>14:40</td> </tr> <tr> <td>5k</td> <td>17:47</td> <td>18:16</td> </tr> <tr> <td>6k</td> <td>21:39</td> <td>22:11</td> </tr> <tr> <td>7k</td> <td>25:11</td> <td>25:47</td> </tr> <tr> <td>8k</td> <td>29:02</td> <td>29:37</td> </tr> <tr> <td>9k</td> <td>32:33</td> <td>-</td> </tr> <tr> <td>10k</td> <td>36:17</td> <td>-</td> </tr> </tbody> </table> <p>&nbsp;</p> Sun, 11 Nov 2018 07:00:00 Sat, Nov 10, 2018 Sat, 10 Nov 2018 07:00:00 Fri, Nov 09, 2018 Fri, 09 Nov 2018 07:00:00 Thu, Nov 08, 2018 <p>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).</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;">7:54</td> <td style="font-size: 14px;">5:54</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">7:59</td> <td style="font-size: 14px;">5:57</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">8:50</td> <td style="font-size: 14px;">5:53</td> </tr> <tr> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">8:43</td> <td style="font-size: 14px;">5:49</td> </tr> <tr> <td style="font-size: 14px;">5</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">7:32</td> <td style="font-size: 14px;">5:37</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">7.02</td> <td style="font-size: 14px;">40:59</td> <td style="font-size: 14px;">5:50</td> </tr> </tbody> </table> <p>That&#39;s 36:17 10k pace, which I doubt I&#39;ll beat on Sunday (hilly XC vs perfectly flat bike path/jogging path).</p> <p>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.</p> <p>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.</p> <p>PM 2.9</p> Thu, 08 Nov 2018 07:00:00 Wed, Nov 07, 2018 <p>AM 9.4</p> <p>PM 2.9</p> Wed, 07 Nov 2018 07:00:00 Tue, Nov 06, 2018 <p>AM 10.6</p> <p>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.</p> <p>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.</p> <p>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.</p> <p><strong>3:21.0!</strong>, 2:11.7, <strong>3:13.2</strong>, 2:24.3, <strong>3:11.8</strong>, 2:21.0, <strong>3:11.4</strong>, 2:24.3, <strong>3:12.6*</strong>, 2:23.2, <strong>3:12.7^</strong>, 2:30.1, <strong>3:09.5</strong>, 2:29.5, <strong>3:06.4</strong></p> <p>!I actually expected to run in the 3:20s for most of them</p> <p>*Near Collision with cyclist cost about 1 second right at the end.</p> <p>^Legs starting to lose power</p> <p>Course tool has this as equivalent to a flat kilometer, but that can&#39;t be correct (can it?). It&#39;s been a while since I&#39;ve tried a fast effort not on dirt/gravel.</p> Tue, 06 Nov 2018 07:00:00 Mon, Nov 05, 2018 Mon, 05 Nov 2018 07:00:00 Sun, Nov 04, 2018 <p>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.</p> <p>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).</p> Sun, 04 Nov 2018 06:00:00 Sat, Nov 03, 2018 <p>Run with CNW. Started off with&nbsp; some sprints then did 2 by 2k (7:06,7:08) on the XC course. I added on a bunch of miles afterwards including 3 with Forest Tarbath, Turner Wiley and Tyler Flannery. Tyler is a low 15 5k/1:10 half marathon guy whereas Forest and Turner are both 14:xx 5k, so their cooldown pace was about 6:30.</p> Sat, 03 Nov 2018 06:00:00 Fri, Nov 02, 2018 Fri, 02 Nov 2018 06:00:00 Thu, Nov 01, 2018 <p>AM 10.8&nbsp; Track attack.</p> <p>4x800 w/90s 2:44.6. 2:40.2, 2:42.6, 2:38.2</p> <p>5 min jog</p> <p>4x800 w/90s 76.4, 74.3, 73.6, 73.8</p> <p>5 min jog</p> <p>4xPiano Hill 34.8, 34.5, 32.8, 34.2</p> <p>PM 2.9</p> Thu, 01 Nov 2018 06:00:00 Wed, Oct 31, 2018 <p>AM 9.4 including 200 loops of Woodland park with Allie.</p> <p>PM 4.6</p> Wed, 31 Oct 2018 06:00:00 Tue, Oct 30, 2018 <p>AM 4.9</p> <p>PM 7.9 w/ 4.34 miles in 25:09. Did the Ship Canal tempo backwards (7:46. 8:44, 8:39)</p> Tue, 30 Oct 2018 06:00:00 Mon, Oct 29, 2018 Mon, 29 Oct 2018 06:00:00 Sun, Oct 28, 2018 <p>Run with CNW did a 15 with Nick, Tyler, Whitney, Dylan. Added on a little with Whitney. The 15 miles was at about 7:15 pace. Breathing fine, but my legs were toast by the end.</p> Sun, 28 Oct 2018 06:00:00 Sat, Oct 27, 2018 <p>Workout with CNW.</p> <p>Warmup quarter in 73</p> <p>3 by 1.13 miles with one big climb in the middle (6:19, 6:21, 6:17).</p> <p>Then 2 by uphill 1.10 (6:53, 6:47).</p> Sat, 27 Oct 2018 06:00:00 Fri, Oct 26, 2018 <p>AM 9 miles to work via Ravenna. Threw in 5 30 second pickups to blow the cobwebs out.</p> Fri, 26 Oct 2018 06:00:00 Thu, Oct 25, 2018 <p>New hill workout: The Taiga. Starting above the tennis courts then winding through Woodland Park to the zoo. Roughly 0.52 miles long but comes out to around 0.63&nbsp;adjusted on the course tool.</p> <p>Did 4 reps with about 2:30-3mins rest (jogging back to start).</p> <p>3:16.1, 3:17.6, 3:09.1, 3:05.6</p> <p>avg=3:12.1 (6:09pace, 5:04 adjusted).</p> Thu, 25 Oct 2018 06:00:00 Wed, Oct 24, 2018 Wed, 24 Oct 2018 06:00:00 Tue, Oct 23, 2018 <p>Another attempt at a workout 4.34&nbsp;miles in 26:30 (6:06 pace)</p> <p>Splits of 8:59 (6:00 pace), 9:13 (6:08 pace) and 8:18 (6:12 pace)</p> Tue, 23 Oct 2018 06:00:00 Mon, Oct 22, 2018 Mon, 22 Oct 2018 06:00:00 Sun, Oct 21, 2018 Sun, 21 Oct 2018 06:00:00 Sat, Oct 20, 2018 Sat, 20 Oct 2018 06:00:00 Fri, Oct 19, 2018 Fri, 19 Oct 2018 06:00:00 Thu, Oct 18, 2018 Thu, 18 Oct 2018 06:00:00