Sunday, June 8, 2008

Furry 5K 2008

We ran the Furry 5K to benefit the Seattle Animal Shelter today. Chris Charles won the race with his Golden Retriever, Carlo. I ran with Walter the Dachshund and came in just under 20 minutes...which is pretty damn impressive for a little Doxy with stubby legs. Saffy and Elizabeth walked with Saffy's good pals Amber, Zoe, and Ellie.

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Friday, May 9, 2008

Happy Hour Beer Run?

In a stroke of originality, Jesse Williams and his squad of hetero man-friends Craig and Licoln have decided to host some happy hour runs.

Life on the Run: Happy Hour

Hmmm, where have I heard this idea before? Oh well, still fun. And you don't have to have a stupid nickname.

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Sunday, December 16, 2007

100 Miles, 100 Beers, One Week

Despite my lack of adherence to any kind of running training regimen, I still find myself browsing LetsRun.com daily. This is why:

University of Rochester runner pulls the bicentennial.

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Saturday, November 3, 2007

Olympic Trials Marathon - RIP Ryan Shay

The marathon exposes every flaw, every weakness in body or mind. A small problem can ruin your race. A big problem can kill you.


(Photo from LetsRun.com)
Ryan Shay died of a heart attack during the
trials early Saturday in New York City.


On a better note, congrats to Ed Baker for finishing in a respectable 2:26 and around 75th place after just a short training cycle. Of course, also congrats to the three qualifiers Hall, Ritz, and Sell.

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Tuesday, October 30, 2007

20MPW Training: 28 October 2007

Sunday: 5 miles - 35:00
Monday: 3.1 miles - 19:37. One recovery beer and one energy wine.
Tuesday: Rigorous calisthenics and three recovery beers.
Wednesday: Rest day and 10 recovery beers.
Thursday: 3.1 miles - 18:28. Nice cool, clear night.
Friday: Four recovery beers.
Saturday: 8.3 miles - 52:50

Total: 19.5 miles - 02:05:55 - 6:27 pace average

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Monday, September 3, 2007

Hood to Coast 2007 Results

Elizabeth and I had the privilege of being on the Brooks Hood to Coast elite team this year. I ran legs 1, 13, and 25 while Elizabeth helped navigate and keep the team in order during the wee hours of the morning.

We finished third in 17:25:01 beaten only by Nike Bowerman AC and the Portland Alumni team. Here are a few snapshots from the video footage I took during the race.

01 - 17:06:22 - Nike Bowerman AC
02 - 17:14:05 - Portland Alumni
03 - 17:25:01 - Brooks Sports
04 - 17:50:49 - Adidas Ashland Alumni
05 - 17:56:07 - Team XO All Stars
06 - 18:03:32 - Adidas Bucknell Alumni
07 - 18:09:43 - DC U Later












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Sunday, August 5, 2007

Footzone 5k Results

Elizabeth set a 1:21 5k PR, running 22:23. Another big step for an adult-onset runner. She actually puked at the finish line. I'm so proud!

Mike Heidt broke my course record by one second to take the race in 14:47. Nice running by Mike considering that second place was 20 seconds in arrears.

PDF download of full results from Promotion Events and Onlineraceresults.com.

Top Males
506 Mike Heidt 14:47
540 Brett Winegar 15:07
252 Leif Kohler 15:11
177 Eric Garner 15:19
217 Doug Holt 15:21
502 Ian Fraser 15:21
364 Andrew Prentice 15:30
434 Jake Timm 15:33
235 Mathew Kaftanksi 15:35
577 Julian-Blake Cowan 15:36
475 Tony Young 15:38
131 Anthony Ellis 15:43
167 Matthew Frerker 15:45
113 Patrick Dill 16:06
347 Hans Otten 16:10
Top Females
541 Gwen Greiner 17:16
522 Lauren Matthews 17:37
524 Alysun Deckert 17:45
495 Madeleine O'Meara 17:57
138 Susan Empey 18:03
182 Sarah Gist 18:15
73 Cheryl Choy 18:37
501 Lisa Cadmus 18:59
556 Elizabeth Stahl 19:00
198 Shelly Hack 19:03
114 Cara Dils 19:07
345 Chelsea Orr 19:30
424 Nicole Sweeny 19:33
565 Anita Behrbaum 19:46
491 Christina Overbeck 19:46

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Monday, March 12, 2007

St. Patrick's Day Dash Seattle Official Results

Here's a link to the PDF of official results from the Henry Weinhard's St. Patrick's Day Dash in Seattle on 11 March 2007:

http://www.onlineraceresults.com/pdf/4964.pdf

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Sunday, March 11, 2007

St. Patrick's Day Dash Seattle

Here's my Google Maps measurement of the Henry Weinhard's St. Patrick's Day Dash in Seattle. If you use the o'fficial course measurement on USATF.org you'll notice that it isn't traced quite right. I get 3.35 miles on my measurement.

http://www.gmap-pedometer.com/?r=763201

Who knows when o'fficial results will be posted? Only God. That's who. Despite the fact that the timing is done by a computer and that computers these days have this amazing ability to connect to the "Internets", results will probably post in two to three weeks.

If you used a stopwatch and want to get your exact pace, go to Cool Running's Pace Calculator.
Approximate mile split pacing:

04:30 - 15:05
04:45 - 15:55
05:00 - 16:45
05:15 - 17:35
05:30 - 18:25
05:45 - 19:15
06:00 - 20:06
06:15 - 20:56
06:30 - 21:46
06:45 - 22:36
07:00 - 23:27
07:15 - 24:18
07:30 - 25:07
07:45 - 25:57
08:00 - 26:48
08:15 - 27:38
08:30 - 28:29
08:45 - 29:19
09:00 - 30:09
09:15 - 30:59
09:30 - 31:49
09:45 - 32:40
10:00 - 33:30
O'fficial site: http://www.stpatsdash.com/

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Monday, January 15, 2007

Burke-Gilman Beer Mile

A new men's champion was crowned in 2006 as Joey Johnson overpowered a strong field to unseat two-time champ and course record holder Chris Charles. Elizabeth Ullstrom defended her title and dropped her time by a minute to become the only three-time champion in the three-year history of the event.

Visit The Burke-Gilman Beer Mile Official Site for results, photos, and race recaps.

The 2007 Burke-Gilman Beer Mile date and time will be announced soon.

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Tuesday, October 17, 2006

Chicago Marathon 24-Week Training Summary

Training statistics and summary thoughts to conclude my Summer 2006 training regimen for the Chicago Marathon.

Total running time - 230:15:29 (9 days, 14:15:29)
Estimated mileage - 2,086 miles
Peak weekly mileage - 142 miles
Lowest non-taper weekly mileage - 67 miles
Total # of runs of 2+ hours - 17
Longest single run by time - 3:00:00
Longest day by time - 3:40:00
Longest runs at marathon goal pace - 30k (1:41:08), 13.1 miles (1:10:45, 1:09:45)
Total days off - 9


Week Time Mileage
07 May 2006 10:15:00 94
14 May 2006 08:32:00 78
21 May 2006 10:42:00 98
28 May 2006 10:30:00 97
04 Jun 2006 10:21:00 95
11 Jun 2006 09:28:00 87
18 Jun 2006 07:17:30 67
25 Jun 2006 11:10:00 102
02 Jul 2006 10:21:00 93
09 Jul 2006 09:23:06 86
16 Jul 2006 09:45:00 90
23 Jul 2006 08:03:23 74
30 Jul 2006 10:05:00 91
06 Aug 2006 12:11:30 107
13 Aug 2006 10:13:30 91
20 Aug 2006 16:02:00 142
27 Aug 2006 10:10:30 90
03 Sep 2006 11:11:00 100
10 Sep 2006 08:40:30 78
17 Sep 2006 08:01:30 73
24 Sep 2006 12:06:00 108
01 Oct 2006 08:40:30 80
08 Oct 2006 07:05:30 65
15 Oct 2006 05:30:00 51

Positives - Very good consistency in mileage. Very good timing of mileage peak in August. Very good 30k workout at MP. Very good 4x2mile strength workouts. Very good long runs both in number and peak duration. No significant injuries. No illnesses. No real "holes" in training. Consistent massage schedule and ice baths. Good mental game when feeling good early in a workout or race. Good kick. Confidence in training.

Negatives - Tightness in right leg, plantar fasciaitis, tight hip flexor. Poor 1/2 marathon performance. A few awful workouts in bonk-like conditions. Awful mental game when feeling bad early in a workout or race.

Summary - Training could only have gone better if I didn't have a job. There were some rough performances such as SJJ 1/2 as well as Seafair 8k. However, there were also flashes of brilliance such as Footzone 5k after a big week, the Cedar River 30k effort, and a few great workouts. My biggest strengths going into the marathon are preparation and experience. My biggest weaknesses are lack of a solid 1/2 marathon time this year and plantar fascia issues. The 30k was a big mental boost and should help me stay confident.

Race plans - There are going to be a lot of people at Chicago going hard early after both qualifying times as well as the obscene level of prize money. I'm not afraid to run by myself in order to maintain a relaxed early pace. My strategy is to stay relaxed and in control as long as possible, then pick it up to the finish. I plan to ease into the first few miles and lock on to 5:24 pace, which will most easily be accomplished by watching 5-mile splits at exactly 27 minutes apiece. However, if I need to run slower early to stay in control then I will do so. If things go well I should be able to look up at 20 miles and start picking off stragglers.

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