my makeup may be flaking Running Blog at FastRunningBlog.Com http://fiddy.fastrunningblog.com/ Fri, 21 Sep 2018 07:42:59 FeedCreator 1.7.2 Thu, Sep 20, 2018 http://fiddy.fastrunningblog.com/blog-09-20-2018.html <table border="1" cellpadding="1" cellspacing="1" style="background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">Segment</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;">1.50</td> <td style="font-size: 14px;">9:17</td> <td style="font-size: 14px;">6:11</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:18</td> <td style="font-size: 14px;">6:12</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:13</td> <td style="font-size: 14px;">6:08</td> </tr> <tr> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:13</td> <td style="font-size: 14px;">6:08</td> </tr> <tr> <td style="font-size: 14px;">5</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:04</td> <td style="font-size: 14px;">6:03</td> </tr> <tr> <td style="font-size: 14px;">6</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:11</td> <td style="font-size: 14px;">6:07</td> </tr> <tr> <td style="font-size: 14px;">7</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:13</td> <td style="font-size: 14px;">6:08</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">10.02</td> <td style="font-size: 14px;">1:01:29</td> <td style="font-size: 14px;">6:08</td> </tr> </tbody> </table> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://fiddy.fastrunningblog.com/blog-09-19-2018.html Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://fiddy.fastrunningblog.com/blog-09-18-2018.html <p>AM 12.2 Bounce workout. Slightly tired today.</p> <p>5:41.6 (yikes), 2:43.1, 78.6</p> <p>2:41.9, 5:36.9, 2:41.4</p> <p>77.8, 2:39.0, 75.7</p> <p>PM 2.9</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://fiddy.fastrunningblog.com/blog-09-17-2018.html Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://fiddy.fastrunningblog.com/blog-09-16-2018.html <p>Ran 13 with CNW to Magnuson park and back, then around Green Lake.</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://fiddy.fastrunningblog.com/blog-09-15-2018.html <p>AM Run with Club NW. Ended up being a huge workout because I did a warmup and cooldown by myself as well as a warmup and cooldown with the club runners.</p> <p>We started with a &#39;warmup 400&#39; which seems to be the standard way these workouts start. I ran a 73 and actually ended up leading the quarter meaning I was probably trying harder than I should have been because I was running with a bunch of 4:10-4:20 milers...but whatevs.</p> <p>Then we did a 22minute tempo run. I ended up running just shy of 4 miles (pace was 5:35 avg). It was hard at first, but I just got into a groove. Ran with Dylan Kent, Tahoma Doyon, Sheridan Grant, and Jay Navin in what the club calls &quot;Group 2&quot; but which should actually be called Group 3 as there is both a Group 1 and 1a.</p> <p>Definitely held my own on the tempo, but then we did 6 by 1 minute hills. My lack&nbsp;of pure speed showed here and I was at the back of the group the whole time.</p> <p>Really pleased with the tempo run as it was about 34:45 10k pace.</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://fiddy.fastrunningblog.com/blog-09-14-2018.html Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://fiddy.fastrunningblog.com/blog-09-13-2018.html Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://fiddy.fastrunningblog.com/blog-09-12-2018.html <p>AM 9</p> <p>PM 4.6</p> Wed, 12 Sep 2018 06:00:00 Tue, Sep 11, 2018 http://fiddy.fastrunningblog.com/blog-09-11-2018.html <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;">8:13</td> <td style="font-size: 14px;">6:08</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:04</td> <td style="font-size: 14px;">6:01</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">8:55</td> <td style="font-size: 14px;">5:56</td> </tr> <tr> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">8:58</td> <td style="font-size: 14px;">5:59</td> </tr> <tr> <td style="font-size: 14px;">5</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">7:56</td> <td style="font-size: 14px;">5:55</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">7.02</td> <td style="font-size: 14px;">42:06</td> <td style="font-size: 14px;">6:00</td> </tr> </tbody> </table> Tue, 11 Sep 2018 06:00:00 Mon, Sep 10, 2018 http://fiddy.fastrunningblog.com/blog-09-10-2018.html Mon, 10 Sep 2018 06:00:00 Sun, Sep 09, 2018 http://fiddy.fastrunningblog.com/blog-09-09-2018.html <p>First with Allie, then joined the CNW sunday run.</p> Sun, 09 Sep 2018 06:00:00 Sat, Sep 08, 2018 http://fiddy.fastrunningblog.com/blog-09-08-2018.html <p>Workout with Club Northwest.</p> <p>Race simulation. Started with a 400m (I didn&#39;t time it, but probably in the 74-75 range).</p> <p>Then 1k hard to simulate the start of a race: 3:12. Apparently I run a lot faster with other people around.</p> <p>Then after 2.5 mins rest we did one loop around Green lake at 20-25 seconds slower than 5k race pace. I did 2.8 miles in 15:52 which is 5:40 pace.</p> <p>Then after another 2.5 mins another km. I ran 3:14. It was a smaller group for the second km, because we spread out quite a bit over the course of the workout.</p> Sat, 08 Sep 2018 06:00:00 Fri, Sep 07, 2018 http://fiddy.fastrunningblog.com/blog-09-07-2018.html Fri, 07 Sep 2018 06:00:00 Thu, Sep 06, 2018 http://fiddy.fastrunningblog.com/blog-09-06-2018.html Thu, 06 Sep 2018 06:00:00 Wed, Sep 05, 2018 http://fiddy.fastrunningblog.com/blog-09-05-2018.html <p>Slightly sore today, but not too bad.</p> Wed, 05 Sep 2018 06:00:00 Tue, Sep 04, 2018 http://fiddy.fastrunningblog.com/blog-09-04-2018.html Tue, 04 Sep 2018 06:00:00 Mon, Sep 03, 2018 http://fiddy.fastrunningblog.com/blog-09-03-2018.html <p>Massive half marathon PR (67&nbsp;seconds). I feel like this has been due for a couple of years, but I&#39;ve always been running fairly slow courses.</p> <p>Tons of fast people showed up to this race (The winning time was actually 1:01:01 with 2 more sub 1:05.) So the race got out fast. I was in roughly 25th place at the mile (in 5:40). I thought that maybe some of the people ahead would start dropping back, but it never really happened. I moved up to 24th at about mile 4, but it seemed like everyone else was getting further away.</p> <p>I started to gain ground a little after the turnaround at mile 7, but it took me four more miles to actually catch up to anyone. I moved into 23rd right at mile 11, and then into 22nd right at mile 12. That mile was actually my slowest of the race. I started to feel my lack of miles at the end of this race, but when it felt like I was barely moving it was still 6 flat pace. I managed to drop the pace again when I saw the mile 12 marker, finishing with a 5:49.</p> <p>5:40, 5:52, 5:50, 5:48, 5:56, 5:56, 5:54, 5:56, 5:54, 5:57, 5:59, 6:02, 5:49, 35</p> <p>My plan for the fall is to do marathon type prep for the Seattle half marathon. It will be hard to beat this time at that course however.</p> Mon, 03 Sep 2018 06:00:00 Sun, Sep 02, 2018 http://fiddy.fastrunningblog.com/blog-09-02-2018.html <p>Pre race drills and strides at Woodland Park track.</p> Sun, 02 Sep 2018 06:00:00 Sat, Sep 01, 2018 http://fiddy.fastrunningblog.com/blog-09-01-2018.html Sat, 01 Sep 2018 06:00:00 Fri, Aug 31, 2018 http://fiddy.fastrunningblog.com/blog-08-31-2018.html <p>AM 4.6</p> <p>PM 10.9 w/ 8 by 400 in 77 (with 1 min rest)</p> Fri, 31 Aug 2018 06:00:00 Thu, Aug 30, 2018 http://fiddy.fastrunningblog.com/blog-08-30-2018.html Thu, 30 Aug 2018 06:00:00 Wed, Aug 29, 2018 http://fiddy.fastrunningblog.com/blog-08-29-2018.html Wed, 29 Aug 2018 06:00:00 Tue, Aug 28, 2018 http://fiddy.fastrunningblog.com/blog-08-28-2018.html <p>AM 4.34 mile tempo run in 25:13, a 23 second improvement from my run prior to Seattle RNR, with 22 of those 23 seconds opening up in the last 1.34 miles. Could I have another PR in me? All I know is my gut says&nbsp;&quot;maybe&quot;.&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;">1.50</td> <td style="font-size: 14px;">8:48</td> <td style="font-size: 14px;">5:52</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">8:46</td> <td style="font-size: 14px;">5:51</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">7:39</td> <td style="font-size: 14px;">5:43</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">4.34</td> <td style="font-size: 14px;">25:13</td> <td style="font-size: 14px;">5:49</td> </tr> </tbody> </table> Tue, 28 Aug 2018 06:00:00 Mon, Aug 27, 2018 http://fiddy.fastrunningblog.com/blog-08-27-2018.html <p>AM 2.9</p> <p>PM 4.6</p> Mon, 27 Aug 2018 06:00:00 Sun, Aug 26, 2018 http://fiddy.fastrunningblog.com/blog-08-26-2018.html <p>Ballard locks loop again.</p> Sun, 26 Aug 2018 06:00:00 Sat, Aug 25, 2018 http://fiddy.fastrunningblog.com/blog-08-25-2018.html <p>3 miles in 17:06</p> <p>85, 88, 87, 87, 86, 85, 85, 87, 84, 84, 84, 84</p> <p>2 miles in 11:23</p> <p>87, 84, 85, 87, 84, 87, 84, 84</p> <p>1 mile in 5:30</p> <p>83, 84, 83, 80</p> Sat, 25 Aug 2018 06:00:00 Fri, Aug 24, 2018 http://fiddy.fastrunningblog.com/blog-08-24-2018.html Fri, 24 Aug 2018 06:00:00 Thu, Aug 23, 2018 http://fiddy.fastrunningblog.com/blog-08-23-2018.html <p>AM 12.2 Bounce workout (90 seconds between reps, 400m/5min between sets)</p> <p>5:39.0, 2:42.5, 76.7</p> <p>2:43.0, 5:33.1, 2:42.0</p> <p>76.1, 2:41.5, 76.2</p> <p>PM 2.9</p> Thu, 23 Aug 2018 06:00:00 Wed, Aug 22, 2018 http://fiddy.fastrunningblog.com/blog-08-22-2018.html <p>AM 9 miles, still hazy</p> Wed, 22 Aug 2018 06:00:00 Tue, Aug 21, 2018 http://fiddy.fastrunningblog.com/blog-08-21-2018.html <p>AM 11.6 including 10 miles at MP (6:12). The air was still a bit hazy, but I don&#39;t think it affected me much.&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;">Segment</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;">1.50</td> <td style="font-size: 14px;">9:26</td> <td style="font-size: 14px;">6:17</td> </tr> <tr> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:14</td> <td style="font-size: 14px;">6:09</td> </tr> <tr> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:16</td> <td style="font-size: 14px;">6:10</td> </tr> <tr> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:18</td> <td style="font-size: 14px;">6:12</td> </tr> <tr> <td style="font-size: 14px;">5</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:20</td> <td style="font-size: 14px;">6:13</td> </tr> <tr> <td style="font-size: 14px;">6</td> <td style="font-size: 14px;">1.50</td> <td style="font-size: 14px;">9:15</td> <td style="font-size: 14px;">6:10</td> </tr> <tr> <td style="font-size: 14px;">7</td> <td style="font-size: 14px;">1.34</td> <td style="font-size: 14px;">8:18</td> <td style="font-size: 14px;">6:12</td> </tr> <tr> <td style="font-size: 14px;">Total</td> <td style="font-size: 14px;">10.02</td> <td style="font-size: 14px;">1:02:07</td> <td style="font-size: 14px;">6:12</td> </tr> </tbody> </table> <p>PM 4.6&nbsp;</p> Tue, 21 Aug 2018 06:00:00 Mon, Aug 20, 2018 http://fiddy.fastrunningblog.com/blog-08-20-2018.html Mon, 20 Aug 2018 06:00:00