my makeup may be flaking Running Blog at FastRunningBlog.Com Wed, 20 Mar 2019 01:09:53 FeedCreator 1.7.2 Sat, Mar 02, 2019 <p>1:16:04, roughly a 1 minute post mayan apocalypse PR.</p> <p>Good race, but what might have been if I hadn&#39;t gotten sick. Oh well.</p> <p>Warmed up with Mark, Nick and Turner Wiley&nbsp;(who would win in 1:06). It was cold.</p> <p>I had been thinking about starting off conservatively but I just decided YOLO, I&#39;ll just run with Mark and Nick until I can&#39;t anymore. I have been able to keep up with them fine on tempos so I thought I might be able to stick it.</p> <p>Two factors working against me here:</p> <p>1) Sick for a week.</p> <p>2) Vapor flys/wheelie shoes/whatever they are. Mark and Nick busted them out for the race and I did not. Instead I opted to go with my GoSpeed 3s.Probably should have used the 4s or 5s. I&#39;ve run a ton of good races in those shoes but after 9 months of running in more recent models I wasn&#39;t really used to them anymore. So I just felt clunky and now I have sore calves...</p> <p>Even after one mile I was feeling uncomfortable staying with them. Had I been running by feel, I definitely would have been slower. So I was relieved to see us hit the first mile in 5:29. Mark assured me that they would settle into a slower pace. But it was obvious from the beginning that I was working much harder than them.</p> <p>Just before 2 miles the trail made a sharp turn and a little gap formed. I couldn&#39;t even surge back up to them. My second mile was 5:40 already a couple seconds adrift. I fought hard trying to keep the cap constant for another mile (again 5:40) but they opened up another couple of meters. There was a pack of six of them in all and now I was by myself.</p> <p>After that I just tried to stay positive. I was cold and felt clunky, but I was still on a good pace. I just had to keep my turnover going. Fortunately I got passed by another pack of three at about the half way mark. Which gave me a little bit of a boost.</p> <p>Splits: 5:29, 40, 40, 45, 48, 50, 51, 52, 53, 54, 55, 58, 45, :35</p> <p>Still sick as I write this one day later.</p> Sat, 02 Mar 2019 07:00:00 Fri, Mar 01, 2019 <p>Lingering sickness, not ideal the day before a race but what can you do.</p> Fri, 01 Mar 2019 07:00:00 Thu, Feb 28, 2019 <p>Still sick, but decided to do 6 a little faster in the morning (low 6 pace) to give a little stimulus for Saturday.</p> Thu, 28 Feb 2019 07:00:00 Wed, Feb 27, 2019 <p>sick</p> Wed, 27 Feb 2019 07:00:00 Tue, Feb 26, 2019 <p>Still sick but ran to and from work.</p> Tue, 26 Feb 2019 07:00:00 Mon, Feb 25, 2019 <p>Woke up feeling really sick. Took the day off.</p> Mon, 25 Feb 2019 07:00:00 Sun, Feb 24, 2019 Sun, 24 Feb 2019 07:00:00 Sat, Feb 23, 2019 <p>17 miles including 7 miles at 5:45 followed by 1 at 5:34 (total of 8 miles at 5:43 average). Felt pretty hard. Ran with Mark Bloudek and Nick Bowden, who will also be racing the Lake Sammamish Half next weekend.</p> Sat, 23 Feb 2019 07:00:00 Fri, Feb 22, 2019 Fri, 22 Feb 2019 07:00:00 Thu, Feb 21, 2019 Thu, 21 Feb 2019 07:00:00 Wed, Feb 20, 2019 <p>AM 2.9</p> <p>PM 13.1 including&nbsp;5xmile w/ 2.5 minutes rest.</p> <p>Goal for my group was 5:22-25, but I normally am a little faster than our paces so I planned to start at 5:22 and drop down.</p> <p><strong>5:21.7, 5:21.5, 5:20.0, 5:19.1, 5:15.0</strong></p> <p>We had a big group so I was mostly drafting, except for #3 which I led the whole way. On the last rep I followed Nick D and Dylan to begin with, but they kept getting faster. I cruised to an even split 5:15, which felt unforced.</p> Wed, 20 Feb 2019 07:00:00 Tue, Feb 19, 2019 Tue, 19 Feb 2019 07:00:00 Mon, Feb 18, 2019 <p>AM 9</p> <p>PM 6 Felt good at the start of the run and started running some fast miles. After some low 6s I started to feel pretty bad (probably not enough to eat/drink as the cafeteria was closed at work today).</p> Mon, 18 Feb 2019 07:00:00 Sun, Feb 17, 2019 <p>13 miles at 6:45 pace. Feels nice to run on dry ground again.</p> Sun, 17 Feb 2019 07:00:00 Sat, Feb 16, 2019 <p>Including 7 miles in 41:30 followed by 7x1min on 1min off. &#39;on&#39; was about 5:00-5:10 pace, &#39;off&#39; was about 7 flat.</p> Sat, 16 Feb 2019 07:00:00 Fri, Feb 15, 2019 <p>AM 6</p> <p>PM 2.9</p> Fri, 15 Feb 2019 07:00:00 Thu, Feb 14, 2019 <p>AM 8.7</p> <p>PM 2.9</p> Thu, 14 Feb 2019 07:00:00 Wed, Feb 13, 2019 <p>AM 2.9</p> <p>PM 13.8 Fartlek at Roosevelt track with the club. 2mins on-1min off.&nbsp;</p> <p>Estimated distance traveled=5.93 (5:54 pace).</p> <p>Covered about 4.43 (5:25 pace) during fast segments and 1.50 (7:20 pace) during slow segments.</p> <p>Pretty good seeing as the track was slick.</p> Wed, 13 Feb 2019 07:00:00 Tue, Feb 12, 2019 Tue, 12 Feb 2019 07:00:00 Mon, Feb 11, 2019 <p>AM 6 miles in snow</p> <p>PM 2.9 miles on ice. Hamstring did not like the constant slipping.</p> Mon, 11 Feb 2019 07:00:00 Sun, Feb 10, 2019 <p>Ice run at Green Lake</p> Sun, 10 Feb 2019 07:00:00 Sat, Feb 09, 2019 <p>Snowy snow snow, but still managed around 8 flat pace.</p> Sat, 09 Feb 2019 07:00:00 Fri, Feb 08, 2019 <p>AM 10.2</p> <p>PM 2.9</p> Fri, 08 Feb 2019 07:00:00 Thu, Feb 07, 2019 <p>AM 11.9 miles 10.02 miles in 60:18.4 in the ship canal trail. (10 mile split in 60:08.7).</p> <p>Segment splits: 9:17, 9:06, 8:02, 7:59, 8:58, 9:01, 7:57</p> <p>Mile splits: 6:03, 6:10,&nbsp;6:06, 5:59, 6:06, 5:55, 5:56, 6:05, 6:00, 5:49</p> <p>There were a few icy spots (particularly miles 2 and 8) but in general the trail was clear. However it was pretty cold (25F) when I started, although it probably warmed up as I went.</p> <p>My glute started to complain a little in the second half, particularly on the ice when I was slipping. However when I was done the pain didn&#39;t seem any worse than before I started. This might be something I just need to run through as it doesn&#39;t seem to feel any better after a rest.</p> Thu, 07 Feb 2019 07:00:00 Wed, Feb 06, 2019 <p>AM 11 Ran in woodland park, at green lake, and ship canal trail. All were in decent but not great shape. Ran a 6minute mile at green lake before giving up and continuing my run. I&#39;ll run more on the Ship canal trail tomorrow.</p> <p>PM 2.9 Skipped the 8x1k workout with the club because I&#39;m not insane.</p> Wed, 06 Feb 2019 07:00:00 Tue, Feb 05, 2019 <p>AM Ran in woodland park to get better footing on the grass. It kind of worked.</p> <p>PM Much dryer out when I ran home.</p> Tue, 05 Feb 2019 07:00:00 Mon, Feb 04, 2019 <p>Snowy in the morning. Icy in the evening.</p> Mon, 04 Feb 2019 07:00:00 Sat, Feb 02, 2019 <p>Track 2 mile (not 3200m) in 10:33. Was hoping for a sub 10:20 but just didn&#39;t have it today for some reason. Everything felt slightly off.</p> <p>I was in dead last for the first 2 laps and didn&#39;t start to move up until about 1k into the race. Then I passed a lot of people who were dying but I slowed down too. Probably split 5:12/5:21.</p> <p>Splits of 78, 76, 80, 78, 81, 80, 80, 77.</p> Sat, 02 Feb 2019 07:00:00