All about that pace.

Week starting May 10, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRAtTLeTrAp's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Lakewood,WA,

Member Since:

Dec 19, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  • 5k
    Resolution Run 5k:
    1/1/09 20:46 (6:42)
    1/1/10 19:33 (6:18)
    1/1/11 19:23 (6:15)
    1/1/12 19:33 (6:18)
    FSRC Turkey Trot:
    11/20/11 18:50 (6:04)
  • 10k
    Resolution Run 10k:
    1/24/09 42:40 (6:53)
    1/23/10 40:48 (6:35)
    1/22/11 39:40 (6:24)
  • 15k
    Resolution Run 15k:
    2/21/09 1:05:59 (7:06)
    2/20/10 1:04:15 (6:55)
    2/26/11 1:03:46 (6:51)
    2/25/12 1:02:26 (6:42)
  • 20k
    Resolution Run 20k:
    3/21/09 1:27:16 (7:01)
    3/20/10 1:26:46 (6:59)
    3/26/11 1:24:37 (6:49)
    3/24/12 1:25:27 (6:52)
  • 1/2 Marathon
    Grand Columbian 1/2 Iron Relay
    2007 1:58:29 (8:59)
    2010 1:39:07 (7:34)
  • Marathon
    2005 Portland: 3:52:21 (8:52)
    2007 Tacoma: 3:47:17 (8:40)
    2010 Eugene: 3:16:21 (7:30)
    2011 Boston: 3:25:28 (7:51)
    2011 Tunnel: 3:06:30 (7:07)
    2012 Boston: 3:53:56 (8:56)
    2012 Big Sur: 3:23:06 (7:45)
    2013 Tacoma: 3:41:25 (8:27)
    2013 Tunnel Lite: 3:07:33 (7:09)
    2014 Boston: 3:40:35 (8:20)
  • Ultra Marathon
    2013 Defiance 50k: 4:49:12 (9:18)
    2013 Steilacoom 50k: 4:44:06 (9:09)
    2014 R2R 51.9mi: 9:51:40 (11:24)

Short-Term Running Goals:

??

Upcoming races: Just pacing and volunteering this year. PRs coming in 2016?

St Paddy's Day 1/2 1:50 Pacer 3/12/16

Whidbey Island 1/2 1:45 Pacer 4/?/16

Tacoma City Marathon 3:55 Pacer 5/1/16

Personal:

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Heb 12:11

Favorite Quotes:

"Go out and preach the Gospel, and if you have to, use words." - St. Francis of Assisi

"Life is short; running makes it seem longer." - Baron Hansen

"If you have to ask, you wouldn't understand." HD?

"Rule #1. Cardio - Zombies lead a very active lifestyle, so should you." - Columbus (Zombieland)

"A one that is not cold is scarcely a one at all." - Strongbad

"Running without hills is like motorcycling without corners" -me

Favorite Blog Posts:

Puke and pass

My epic Beatles for Burt blogpost

Vodka at an aid station?

Hot tips for winter running:

Screwshoes
Poor man's cleats. this works a LOT better than you would think! Very quick and easy.

LittleHotties
Are you cheap like me? Put those little hotties in a ziplock bag and use them again tomorrow!

Kickstart your dead Garmin
Hold down the reset/lap button and the mode button together to get your 205/305/310xt to restart if it won't turn on or if it freezes up.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Adrenaline GT13-3 Lifetime Miles: 964.63
Shopping Cart Lifetime Miles: 9.60
Total Distance
69.21
Asics 2130 Miles: 69.21
Total Distance
10.01

7:00am

I felt really good after the first mile this morning so I decided to push it a little and see what I could do after two days of fast running(fast for me anyway). The previous two days were on relatively flat courses. Today was the hilly 10 miler. When I look at mile 10 for the last couple days it kind of makes me want to run a 5k and destroy my new year's day PR. That probably wouldn't be very smart at this point in my training though :)

Pace 7:15

Distance Split pace
1.00 7:26
2.00 7:06
3.00 7:34
4.00 7:28
5.00 7:43
6.00 7:21
7.00 7:18
8.00 7:24
9.00 6:49
10.00 6:25
10.01 6:18
 

Asics 2130 Miles: 10.01
Comments(2)
Total Distance
10.03

4:30am

Recovery run today. Same 10 miler as yesterday. I just ran at a comfortable pace without paying any attention to my watch until the last 2 miles. I finished up with two very easy marathon pace miles :)

Pace 7:44

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:51
4.00 7:40
5.00 8:01
6.00 8:04
7.00 7:58
8.00 8:11
9.00 7:25
10.00 7:28
10.03 7:34

Asics 2130 Miles: 10.03
Comments(5)
Total Distance
10.02

4:30am

I think I'm recovered from the weekend. I ran at about the same effort as yesterday aside from the last mile where I gave it a good kick. Overall, about 20 seconds per mile faster on the same 10 miler

Pace 7:24

Distance Split pace
1.00 7:31
2.00 7:05
3.00 7:39
4.00 7:43
5.00 7:40
6.00 7:39
7.00 7:34
8.00 7:43
9.00 7:07
10.00 6:24
10.02 6:32

Asics 2130 Miles: 10.02
Comments(5)
Total Distance
10.03

4:30

Pretty much the same run as yesterday except on the last mile I tried to focus on my breathing and keep a better rhythm instead of just all out sprinting. I'm feeling really good about my speed this week. I'm looking forward to the long run this weekend. I think I'm going to take tomorrow off and do it on Friday instead of Saturday.

Pace 7:22

Distance Split pace
1.00 7:34
2.00 7:10
3.00 7:32
4.00 7:33
5.00 7:49
6.00 7:41
7.00 7:30
8.00 7:36
9.00 6:53
10.00 6:22
10.03 6:20

Asics 2130 Miles: 10.03
Comments(3)
Total Distance
19.10

4:30am

I set out to run 5 medium-fast miles to the lake, then 3 fast 3 mile laps around the lake, and finish with 5 marathon pace miles. I think did pretty well considering the first 14 miles were more by feel than anything. I felt really good for the whole run except being a little thirsty in the last 5. The route was pretty flat compared to my usual 10 miler. I mapped out today's course here: 19 mile.

Pace 7:13

Distance    Split pace
1.00    7:22
2.00    7:13
3.00    7:16
4.00    7:14
5.00    7:17
6.00    7:05
7.00    7:00
8.00    7:07
9.00    7:04
10.00    7:07
11.00    7:01
12.00    7:10
13.00    7:08
14.00    7:06
15.00    7:25
16.00    7:26
17.00    7:27
18.00    7:23
19.00    7:15
19.10    6:20

Asics 2130 Miles: 19.10
Comments(3)
Total Distance
10.02

6:00am

Today's run was suprisingly easy. I just ran at a comfortable pace until the last mile and even then I didn't feel like I was pushing it too hard.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:30
2.00    7:00
3.00    7:34
4.00    7:44
5.00    7:50
6.00    7:40
7.00    7:34
8.00    7:35
9.00    6:59
10.00    6:27
10.02    6:15

Asics 2130 Miles: 10.02
Comments(2)
Total Distance
69.21
Asics 2130 Miles: 69.21
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):