I am one with the levee and the levee with me

UW Last Chance 3k

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Short-Term Running Goals:

1) Low-31s Crescent City Classic (April 20)

Sub-32 and beat the local guys, Azalea Trail Run (March 23)

2) 1:08:xx Indy Mini Marathon (May 4)

2) TBD at Grandma's 2019 (way too-early goal is 2:23:xx)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 1876.49
Mizuno Ekiden Lifetime Miles: 260.15
Streak 6 Lifetime Miles: 535.40
Boston 6 Lifetime Miles: 506.05
Flyknit Streaks Lifetime Miles: 300.80
Saucony Zealot 3 (green) Lifetime Miles: 520.60
Flyknit VFs Lifetime Miles: 72.00
Saucony Zealot 3 (green X 2) Lifetime Miles: 361.85
Nike Zoom Fly Lifetime Miles: 199.00
Saucony Ride Iso Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.148.000.001.8680.00
Switch 3 Miles: 64.23Brooks Switch Miles: 4.00Nike Lunar Racer Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - Easy 8 to start out the week. Fairly routine run... mornings are still a bit nippy, but the weather has been wonderful the last couple months. Probably means the winds are about to begin....

PM - Added an easy 6 along the Columbia. Track has started so I'm expecting to be running on my own a lot more.

Switch 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

AM - Easy 4 along the river. Warmest morning so far.

PM - 8 mile tempo. Goal pace was 6:00 but I clocked 45:33 on an unofficial course. It's one I've run several times and believe it's only off by .1 in either direction, maybe as much as .2. Doesn't matter a whole lot to me, the point is that I felt fantastic. I felt fast tonight, and I haven't felt that way in awhile. I think cutting back to 2 workouts a week was a good idea. I don't know what exactly went right, but it feels like everything is coming together very well. It was aerobically easy and for once my legs felt strong. I usually feel weak in the legs, but tonight was great. Maybe it's hills from two weeks ago, maybe it's the lunges I've added the past two Saturdays. I don't know. It just felt good. Measured my HR at the end at 135.

Tonight also gave me a chance to try out my new Lunar Racers. My local running store gave me a pretty good deal on last year's model and I'm pretty excited about them. I liked my Filas, but these just feel better. I'll see how I like them for faster stuff next week.

Brooks Switch Miles: 4.00Nike Lunar Racer Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles from Kamiakin. Went to the track to give Anthony some moral support in his speed workout he missed.

Switch 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - Easy 7 from my parents' place. Spectacular sunrise this morning.

PM - Easy 7 again from my parents'. Spectacular sunset this time. Kind of a book end day today.

Switch 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10. Ran the course I did on Tuesday in 1:13:16. Pretty sure it's very close to 10 miles. That's very encouraging.

In Seattle tonight, getting ready for the 3k tomorrow at UW. 

Switch 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: UW Last Chance 3k (1.8645 Miles) 00:08:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.140.000.001.8616.00

Disappointing race for me today at Dempsey Indoor. It was such a nice day in Seattle I think my body was just depressed to run indoors. Or maybe I just ran dumb. One or the other.

I seeded myself at 8:33 which is a lie but I wanted to get into the fastest heat and figured 8:33 was reachable. I mean, I ran 8:45 two months ago on less mileage and half-way barefoot, you would think that would factor to right around 8:33.

But I didn't get into the fastest heat. UW placed 3 of their own guys in the fast heat, despite having slower seed times than me. And yes, this bothers me. Yeah, I see the irony, my seed was a lie... but they didn't know that. What's the point of a seed time if you're just going to slip people in wherever you feel like? It's like that Seinfeld episode.

The one complaint I have with Dempsey is that they give the #1 seed the worst start position - right up against the rail. The 3k starts at the end of a curve, so if you don't get out really fast, you get boxed. Which means when you get out fast enough to get clear, everyone else falls in behind you because, hey you're the #1 seed, you're supposed to be fast. And I was arrogant enough to think I could beat them from the front. At first I thought it was working because I couldn't hear anyone behind me. 69 first lap. 70 second. Oh wait, I hear footsteps. Pick up the pace. Is that fast enough? I'm not sure, I'm out front and this feels fast, there's another 70, that's odd I thought I picked it up. My legs are starting to get tight, how are these guys still with me, they should be hurting too!

At the mile (4:39) this guy tried to go around me and I decided I decided to keep the lead wire to wire if I could, so I surged to keep him from passing me and make him run in lane 2. He started crowding me and trying to force me to let him take it so I gave him a few elbows and shoved him out of my space a little. It really really bugs me when runners crowd me from the outside. If you're going to pass, pass. Don't cut me off. Dumb move on my part, I should have been happy to let someone else take the lead and rest. When he finally managed to get around, 8 other guys were right there behind him, one right after the other, and going from 1st to 10th completely broke me.

So I led through 2k in 5:50 and ran the last 1k in 3:04. Not so hot. I'm trying to be positive here and chalk it up to experience. Plenty of lessons to learn from this one.

My goal for the coming weeks is to take better care of my body. I haven't been eating or sleeping well enough, I think it's time to improve.

Switch 3 Miles: 14.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.148.000.001.8680.00
Switch 3 Miles: 64.23Brooks Switch Miles: 4.00Nike Lunar Racer Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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