| Location: Seattle,WA, Member Since: Dec 30, 2007 Gender: Male Goal Type: Other Running Accomplishments: 2019: 10:29 2 mile, 16:33 5k, 27:14 8k, 55:50 15K, 1:16:04 HM
Post Mayan Apocalypse PRs:
200 31.13 (2016, ATC all comers)
400 69.96 (2015, ATC all comers)
800 2:19 (2016, ATC all comers)
Mile 4:58 (2017, ATC all comers)
3000 9:34 (2017, ATC all comers)
2mile 10:29 (2019, CNW Grand Prix)
5000 16:33.6 (2019, CNW all comers)
5k 16:50 (2018, Green Lake Gobble)
8k 27:14 (2019, Beat the Bridge)
10K 35:16 (2017, Eastside Beltline)
15K 55:10 (2018, Magnuson Park Memorial Day)
10-mile 60:29 (2017, Atlanta 10 mile)
HM 1:16:04 (2019, Lake Sammamish Half)
30K 2:01:56 (2014, Striders WRC 30K)
Mar 2:50:07 (2013, Sojo Marathon)
Fiddy "Classic" Accomplishments (before I forget)
2:03 800, 4:11 1500, 9:47 3200, 15:26 5000, 32:30 10000, 1:11:15 HM (unaided), 2:32 marathon (Boston)
Seattle Half Marathon '08-'11: 2nd (1:13), 4th (1:11), 5th (1:14), 2nd (1:13)
2nd MI half 2010 (1:11)
10th Seattle RNR 2009 (2:35)
97th Overall @ Boston 2010 (2:32)
2011 3rd Place @ Des News (2:35) and Top of Utah (2:33)
I once beat 14 year-old Connor Mantz (2011 Utah Valley Half 1:11) and 16 year-old Ben Saarel (2011 Flat as a pancake 16:23 in the f-ing snow)
2011 Salt Lake Half 1st place (1:14), Capitol Half 1st place (1:14), Provo City 4th place (1:16, unaided)
2011 Ragnar Ultra 1st place Wasatch Back Relay
7th place SLC half 2009 (1:11)
2009 Fremont 5k 16:00, 2010 Dart Challenge 16:05, 2011 Draper Days 16:02
2009 Running of the Leopards 15:03, aided
2009 Striders 10mile 1st place (58 mins)
2007 3rd place SCIAC 5k 15:26
2006 D3XC nationals, 184th (of 280) Short-Term Running Goals: 5/18 Bart the Brodge
6/9 RicknRail Murothin Long-Term Running Goals: get busy living or get busy dying Personal: Crop rotation in the 14th century became considerably more widespread after John.
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| | AM 4.6
PM 9
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| | Workout at Greenlake (there are splits every .25 miles!)
3 miles in 17:21
88,89,88,89,86,86,85,86,85,88,85,84
5 min rest
2 miles in 11:34
88,88,89,90,86,86,84,83
5 min rest
1 mile in 5:37
84,86,84,83
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| | First ten mile tempo in seattle (actually 9.9, but I'm not sure that includes the 20 second stair climb). Started at Woodland Park, then ran to Green Lake, Ravenna, Burke Gilman Trial, Freemont Bridge, Westlake Trail to the Starbucks drive through at Lake Union Park (official finish line).
Total time of 61:38 (6:13 pace). Terrain is very flat and fast for the most part. There are a few downhills, but they are on gravel trails, as well as the aforementioned stair climb.
I took the following splits:
Start to Burke Gilman 4.76 in 29:49 (6:16 pace)
Burke Gilman 3.66 in 22:34 (6:10 pace)
Stairs+Bridge+Westlake: 1.47 in 9:14 (6:17 pace)
The bridge rises to allow ships to pass, and the barriers started coming down just after I had crossed, so I was fortunate that I didn't have to stop.In the future I'll need to leave earlier to ensure that I'm crossing the bridge prior to 9am (it was 9:10).
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| | 4 by mile on Burke Gilman with 90 seconds rest
5:48, 5:52, 5:39, 5:37
Don't know what was going on with those first two.
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| | 2 x 3 miles at Green Lake
17:21 (87.89,89,89,87,86,86,88,84,86,86,83)
5 mins rest
17:13 (87,86,86,87,86,86,86,86,86,87,87,82)
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| | Running back to Seattle from bellevue across 520.
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| | Stopped at the montlake track to do 4 by 800 (2:39,43,44,40). Not a very good track.
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| | Race: |
Earth Day 5K (3.107 Miles) 00:17:22, Place overall: 2 | | First race as a Seattleite. This race is part of the Magnuson park series which has monthly, no-frills, races.
The course was an interesting mix of gravel paths, concrete, trails and grass. It kind of reminded me of the sort of 'cross country' courses that I would run in highschool. At the start a guy in black (not Teren) took off real fast and probably ran su 16. I was in a pack of 2-3-4 and it remained a close battle for 2nd the whole way.
Splits: 5:31, 5:39, 5:40, :31
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| | Workout at queen anne track. The track, which is dirt turned out to be 370m not 400.
1850m in 6:33 (2k in 7:05)
lap jog
370m in 1:10 (400 in 76)
90 secs rest
740m in 2:28 (2:40)
90 secs rest
370m in 1:09 (75)
90 secs rest
740m in 2:29 (2:41)
lap jog
1480m in 5:03 (5:28)
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| | AM I had a track attack this morning. Went to the Greenlake track (seattle track #3, dirt, danger of slamming headlong into people running the wrong way) for a short workit. I had forgotten my wibblies, but wibble enforcement was slacking this morning.
Did 6 by 400m with 90 secs rest.
75.4, 76.3, 76.9, 76.8, 75.3, 76.4
Then 3 by 200m with 200 recovery
35.1, 35.9, 35.1
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| | 14.1 Miles including 4 by 2 miles with .8 miles recovery in between.
12:00 (6:04, 5:56), 6:36 recovery
11:36 (5:50, 5:46), 7:04 recovery
11:34 (5:50, 5:44), 7:21 recovery
11:37 (5:53, 5:44)
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