my makeup may be flaking

I'm kind of limping towards the finish line here. I think that slapping up this kind of mileage (105) is a reach for me but fortunately I have time to recover. I've kind of drifted close to the edge a couple of times this season. Anytime I've tried to sustain 95mpw+ I've ended up with some kind of injury albeit it usually minor. Today I did a 10mile loop going over the top of the Island. I felt gimpy to begin with, but I ran the first 5.1 in 35 mins (6:52 pace). Then right at the midpoint I decided to pick it up. I managed 29:05 for the last 4.9 (5:56 pace).

In the PM I ran to a nearby park and ran around barefoot a little.

Ran around the Island today in 1:27:06. I still felt pretty bad today however Tuesday-Monday was still a 95 mile week so I shouldn't expect to feel that good. 1:27:06 is actually a pretty decent time going around the Island and I felt much better at the end than at the beginning. Overall I didn't feel like I was running that fast. I just don't feel totally comfortable running at the moment.

After running I took a cold bath to soothe my legs and it felt pretty good, but I need to make it colder.

Finally felt good today! I ran in the afternoon to get some extra rest and also got some new shoes (Adistar Rides). I ran over to the Slough and it felt much better than when I did the same workout on Friday. I also felt like I could have gone faster. The time for running really, really ridiculously fast is coming! The run was basically at 6 flat pace but the first mile was probably in about 6:35.

Ran 10 miles at approximately 7:30 pace in the morning. In the afternoon I ran to the middle school and ran barefoot on the grass fields. I threw in 6 hard strides.

Ran 12.2 in 1:21:03 (6:38 pace). I wasn't trying hard but at the end I felt wiped out. I decided to take another ice bath when I got back. When I got out, I practically passed out, but my legs feel fine now.

 Ran up to Cougar mountain. This was my last loooong run as I'll start my taper tomorrow! It was nice and cool to start plus I wasn't wearing worn down shoes so I knew that if I didn't feel good today I was in trouble. Fortunately I felt great. I started out nice and relaxed at 6 minute pace. At about 30mins in I began to feel it a little so I slowed down but then I found myself recovering quickly. Note that at 6.8miles I entered the coal creek trail so my pace slowed considerably. It's very windy and has a couple short but steep climbs. I ran it agressively but I stayed well within myself as I had no intention of doing Marathon Pace the whole way. When I got to the top I took a GU at about an hour in then did a little bit on the trails at Cougar mountain. I came back down quite a bit faster but I was still running a little off of marathon pace (same mental effort, but the trail slows you down). I picked up the intensity again living the trail running solid marathon pace for the section on Coal creek parkway, I sucked down another GU at about mile 15.5. I continued to run well until I got across the bridge at which point I got a side stitch. I checked my pace a little and thought about jogging the last three miles but after about 800meters I recovered and came home really strong. I ran about 5:35 for the hilly! final mile. Towards the very end (with about 600-800 to go) I began to feel hungry and that I might be hitting the wall. I went the final 40minutes today with just the single GU and I only had one before starting.I finished up about three hours ago and feel pretty good now.

Just for kicks and giggles today I though I would wear my flats to try them out. Well it was completely pointless as although I felt loose, I was also quite dead from my run yesterday. Just kept it short and slow and on the trails.

Ok, I'm getting rather confused about the lengths of runs, but this is probably right. I did the southtip/ravine run in 38:43 (easy). Then in the afternoon I did southtip/highschool in 1:06:48 (that's approximately a 10miler). Did the second half just a smidge over 6minute pace and felt fine.

Ran 5 in the morning.

In the afternoon I did Yasso 800s. I did a lap jog in between each one, followed by about 30seconds rest (to give equal rest). It was enough to get my heartrate back down but I still became more fatigued throughout. The workout was not particularly hard, it was more about expending mental energy than anything else. My goal was to average 2:30 and I did just that.

2:26.3, 2:29.4,2:30.5,2:28.8,2:33.2,2:29.4,2:33.2,2:31.8

avg: 2:30.3

A very slooow run around the island. My hamstrings are tired from yesterday I guess, which is funny because it didn't feel like a very hard workout. I guess running 90mpw just makes me tired or I'm getting old...or I'm just so tough that I can completely destroy myself in a workout physically and it barely makes a dent mentally. Hopefully one of the first two, the last one is kind of scary.

Played the piano today for the first time in a while, I only play when I'm at home (hey Piano's are big and loud!). I was inspired by my dad who has taught himself to play the electric guitar very competently. Anyway, I did some scales. Then I played so jazz piano (when you improvise you don't need to read music), then I tried to play Canon in D with limited success. Then I tried playing the hobbit music from Lord of the Rings by ear (it's also in D I think). Then I realized I hadn't done any work all day, so I went for a walk in the woods. Yeah, life's pretty sweet right now.

I still didn't feel great today, although I ran 7minute pace today which is a good sign. Considering the workload, I am not concerned, however I would like to feel good for tomorrow. My legs just feel generally tight and I don't know if a 5K will agree with them. I may have to run in trainers, but so be it.

Here are last years results

1.	Uli Steidl	14:48
2.	Leif Kohler	15:10
3.	Greg Crowther	15:23
4.	Brett Winegar	15:24
5.	Lance Thompson	15:29
6.	Jesse Williams	15:32
7.	Blake Cowan	15:36
8.	Joshua Ricardi	15:37
9.	Ben Sauvage	15:38
10.	Chris Charles	15:55

Plus last years Beat the bridge race, which is held in May 

	1 / 1 / 1	JORDAN WELLING	M	20	736	24:00	04:49
	2 / 2 / 2	Mike Sayenko	M	23	497	24:04	04:50
	1 / 3 / 3	Eric Garner	M	27	641	24:18	04:53
	3 / 4 / 4	MATT SHEEKS	M	24	771	24:19	04:53
	4 / 5 / 5	PATRICK MCAULIFFE	M	24	393	24:47	04:59
	2 / 6 / 6	Steve DeKoker	M	27	758	24:48	04:59
	1 / 7 / 7	Gabriel Rodriguez	M	30	488	25:04	05:02
	5 / 8 / 8	TRAVIS BOYD	M	24	141	25:08	05:03
	3 / 9 / 9	Brett Winegar	M	28	598	25:32	05:08
	4 / 10 / 10	Andrew McGovern	M	26	1194	25:54	05:12
	2 / 11 / 11	LANCE THOMPSON	M	31	724	26:10	05:15

1	443	ERIC	GARNER	8k	28	M	M2529	00:24:14	00:24:14
2	2899	Mark	Mandi	8k	26	M	M2529	00:24:42	00:24:42
3	381	BRETT	WINEGAR	8k	29	M	M2529	00:24:45	00:24:45
4	588	GREGORY	CROWTHER	8k	36	M	M3539	00:24:53	00:24:53
5	520	JOE	DARDA	8k	21	M	M2024	00:24:56	00:24:56
6	414	RYAN	FREIMUTH	8k	25	M	M2529	00:25:15	00:25:15
7	658	SCOTT	HALLIDAY	8k	21	M	M2024	00:25:21	00:25:21
8	689	BANANA	NUUN	8k	25	M	M2529	00:25:26	00:25:26
9	532	DANNY	MACKEY	8k	28	M	M2529	00:25:30	00:25:30
10	595	BRUCE	JACKSON	8k	25	M	M2529	00:25:43	00:25:43

 We see that Brett Winegar(who destroyed me in the Winter) and Greg Crowther ran much faster than last year and could well break 15 at Fremont this year. On the other hand, I beat Leif Kohler twice this winter. On my third hand, Julina Cowan is a fast dude. In my semi-dilapidated state, I will aim to crack 16mins (dressed as a pirate), but I think otherwise I would run 15:20.

Time and place subject to change when I see the official results.

So anyway, I ran this race dressed as a pirate. It's a big deal race with alot of good guys showing up and I didn't want to take it to seriously. In general when I get in a race, however, I compete. I told myself that I would let the leaders go going up the first hill and that's just what I did.

I was in 8th place at the mile I think (in 5:00, downhill) and I felt really comfortable. I passed into 7th then 6th and I was gaining on the group of 3rd-4th-5th at the turnaround. At the turnaround I began to feel stifled by my costume and I got a stitch and I couldn't pick it up like I thought I should be able to. At 2miles (10:13) a big pack of guys caught me, passed me then slowed way down. I was getting VERY hot at this point but I kept surging whenever they passed me up. I tried to kick on the uphill finish with about 400m to go, but one of the guys managed to beat me (which usually never happens!) Anyway, a pretty easy 16flat 5k dressed as a pirate. Now there's just two weeks to go!

Nice "short long" run. I did it at long run pace (7:25 per mile) and it WAS almost 2hours. I swear that marathon training has scrambled my brain. I go running for two hours and I think I'm just getting going. I've probably got Ultramarathons in my future. Anyway, I ran around the Slough then down Island Crest Way to the south tip...then back to my house. I felt much better today than after Tuesdays track workout, strange.

I didn't do this run that easy, maybe 7:10 pace.

Well shoot. I thought I had planned everything so perfectly. I ran around the Island in my flats today. It was only my third time wearing the shoes. The first time I ran 3.5 and the second time was Friday's 5k. I ran around the Island just fine, I wasn't concerned about injuries but I honestly didn't feel that great. I hit 1:18:00 (5:47 pace) which is obviously quite fast and it should have felt hard, but I have run as fast or faster than that in trainers a couple of times.

Moreover, I did not like the way I passed myself. I ran fairly easy to begin with, then when I tried to pick it up I did not feel good and my pace started to go all over the place. (Including one 800m section in 3:30!). I ran 14:32 for the last section (5:55 pace). This is definitely pretty good as it is a little bit hilly but I ran faster than that closing out my 20miler and I consistently finish of 10mile runs faster than that. I basically felt that my form became quite inefficient running in flat after I got to about 10miles and that I was not receiving any benefit from them. Not only that, I ran to fast at the beginning using a running form that I was not accustomed to, leaving me tired at the end. It may have simply been a bad day, but I know what it feels like when I get tired and this felt weird, completely unlike running a comparable effort in trainers. How my body will react going past 16,17 miles is unknown to me, and I have no time left to find out before the marathon.

In conclusion, flats will have to wait for another time and I will have to integrate them fully into my marathon training (something that seemed like it would be dangerous this year, but now I've run 13miles in them, I don't think I need to worry about it). I weighed my shoes on an old fashioned scale this afternoon. My trainers weigh 5 ounces more than my flats. Using the rule of thumb: 1 second per ounce per mile, wearing trainers will slow me by 2:10 in a marathon. So be it! I know how easy it is to lose two minutes in the last couple of miles of a marathon, I need to make sure I feel good!

Late afternoon 3.5 miles.

Ran 8.5 miles in the morning at around 7minute pace.

I jogged up to the middle school to play some frisbee and ran hard for about 90minutes. I felt a little sore by the end.

I was only planning on running 7 today but I saw my high school coach and we ran together for a bit. She says she still uses me as the ultimate example of work paying off, sweet! I didn't feel sore from frisbee which was good, but I was quite tired.

 I felt tight from the start today and never really got into a rhythm. I felt like I was just kind of muscling my way through this run. So, it's a pretty good sign that I ran this fast not really feeling smooth. On the other hand, I should be feeling pretty good 9 days out from my marathon. Underscores how deceptive running in flats can be. The Monday run felt very easy to begin with before I became a little unglued at the end, but I have been exhausted since. Factor in my race and playing frisbee and this week was probably a little too much. I did a much more agressive taper for Boston and Seattle last year. However I practically trained through SLC this year and I felt great leading me to believe I should taper less. We'll see.

The last split was a little bit slower as I backed way off at the end. I felt that I had deep reserves of strength, but that I was content to know they were there rather than actually use them.

Just did an easy run before some intense frisbee. I felt pretty drained at the end of frisbee.

Not a good run this morning but I attribute that mostly to playing frisbee last night. I also didn't eat before running which made me extra tired. I didn't worry about pace at all though.

No running, no frisbee today. Just went to Safeco to watch the Mariners game.

Miles	Split	Pace	Total Time	Cum. Pace
2.45	15:42	6:24	15:42	6:24
4.95	16:41	6:40	32:23	6:34
6.9	11:48	6:03	44:11	6:24
10.05	19:04	6:03	1:03:15	6:18

Interesting run. Started out very tight, but really got into a nice groove at the end. I have a few kinks to work out still, but I'll be fine.

I did 2.5 miles warmup, then a 5 mile tempo, then 3.5 mile cool down. The tempo was actually 5.15 miles in 31:00 (6:02 pace). However, it goes over some pretty nuts terrain: steep climbs, trails, stairs, etc. The course tool said that I was running the equivalent of sub 5:30 pace for large stretches of it.  south tip

Ran to frisbee in the afternoon and played for a while.

I was planning on running 10, but I felt tired and hungry. I decided to cut it off at just 7 (but 50 minutes of running)

I went to the Expo and walked a little bit around downtown.

I biked a few miles to get a haircut and some pre/post race snacks. I then did a little run to loosen up.

ONE DAY MORE!

A five minute PR, not spectacular, but solid nonetheless.

Strangely I can't find my watch so I can't give mile splits. The milemarkers were grossly inaccurate anyway (5:04 mile 14!, hahaha). But that's part of the story.

With 25000 people converging on one spot, I had to get out of my car while I was still on I-405 (my mum had driven me) and jog to the start line (about 2miles). I reached the start line with about 20minutes to spare and couldn't go to the bathroom. (A recurring theme in every big marathon I've done except for Boston). I wasn't desperate to go, so I just went to my corral and sucked down a Gu. I looked around for people with low numbers and introduced myself and asked what pace they wanted to do. I found a guy who had run 2:38 and was hoping to run 2:32 to 2:35 perfect.

At the start the weather is wonderful, I'm feeling fresh but a little tight. I tick off a couple of 5:45 miles (which are hilly, I thought this was supposed to be the flat bit!). I slow down a little and start to run with the 2:38 guy and two other guys who I hadn't talked to. I push the downhills and relax and let them lead on the uphills. It's getting steeper and we go just under 6 for miles 3 and 4 (just what I was looking for). Mile 5 has significant uphill and I only do 6:18 losing more time than I wanted. At this point I drop the group I'm with and accelerate on the downhill. I hit 5:19 for mile 6 which is a little surprising. I'm starting to reel in some half marathoners. We are now running along the Lakeshore and so the course is flat. I know that on these miles I need to get into a rhythm. I feel fatigue begin to settle into my legs but my pace feels manageable. Then things start to go pear-shaped.

I get to mile 7 in 5:33 which felt natural to me, but is clearly way too fast. I relax a little but I'm not feeling good. I take my first Gu during the next mile and begin to feel a little queazy. Up ahead I can see two guys I know are running the full leading some half marathoners. I'm keeping a consistent distance. Mile 8 is 6:00 on the nose for a completely flat mile. How did I just go from 5:33 to 6:00?!!! I begin to get very concerned that I've gone out too fast. Mile 9 and make up alot of ground on a half marathoner and its still only 5:52, but it includes a steep climb. I'm beginning to get a little confused.

Now we start the hardest part of the race (this was my prediction and I was right). The marathon and half split, with the full marathoners running the entire length of the floating bridge and back. I count the guys ahead of my as they come back the other way (11). Mile 10 is low 5:50s again but mile 11 is well over 6. I see alot of people close behind me and I worry that people are about to start picking me off. I don't think I can pick it up reasonably and the last mile was well over 6 minutes. Negative thoughts fill my head but I keep running.

Coming of the bridge we enter the Mt baker tunnel and rejoin the half marathoners again. This is really nice as I have some company and there's less wind. Also, I'm catching up to some guy which is always nice. Mile 12 is in the 5:30s again. This split I know is wrong! Mile 12 was uphill and mile 11 was down and at the same effort, no way mile 12 was 1 minute faster! There's a band playing inside the tunnel, they're punk rock and I have to say it sounds pretty good. Emerging from the tunnel I start to come out of the bad patch that started around mile 8 and feel good, despite the climb. I get to half way in 1:17:04, which is about a minute slower than ideal and decide that I can still run 2:35 if I grit my teeth. A few strides later I move into 11th for the first time.

Now I'm heading downhill into downtown and I'm starting to need to go to the bathroom. Mile 14 is 5:04. At this point I decide that I'm going to ignore all mile marks from now on. I feel quite uncomfortable heading through downtown which is unfortunate as its downhill and I couldn't really use it. Then there's a steep drop that really took it out of me before I climb on the Alaska Way Viaduct. Somehow that mile is 5:52. Now that I'm on the Viaduct I can't see anyone ahead of me, it's just a big lonely road. Then I hear my mum cheering from an overlooking park. I'm really not feeling comfortable at this point and mile 16 is another terrible split.

I'm now at the base of the biggest climb on the course, the next few miles are either going to make or break my day. At the next aid station, I dive into a port-a-potty. I'm back on course 45 seconds later but I'm in 12th place again. I feel like a million buck now though (relatively) and I start my charge. Mile 17 with the break is 6:51. I realize that I'm 17miles into what has so far been a very tough run and I'm still finding energy reserves. Suddenly, I start to think positive thoughts and I begin to push it hard. Mile 18 is 6:09 on a major up which is very good. I hit 30k with a new PR of 1:50:26. At this point I'm only about 1 minute ahead of my boston pace, which is pretty nuts. We turnaround during mile 19 and I see a Kenyan guy struggling.

There's still a punch of people behind me at this turnaround, but I'm not as intimidated because I feel good. On the downhill I really start to roll (it would have been nice to get some accurate splits). Mile 21 is 5:47 and I've caught up to the Kenyan right before we had back onto the Viaduct. He sticks right on me when I pass. This makes me think that he was not done. I try to push the pace to drop him but I'm getting tired, somehow mile 22 has a ton of uphill.

Now I'm running along the waterfront and I know that I'm going to PR and forget about the Kenyan guy and just push. Somewhere in the 23rd mile I drop him. The next guy to catch has been running very strong (Joe Darda) and its clear I won't get him when he passes by on the final turnaround. Mile 25 is 5:40 but now I'm going uphill again into the wind. I'm cramping up pretty badly and run mile 26 in 6:26 before finishing strong in 2:35:19.

I was very emotional after the race, I almost burst into tears but I didn't want to make a scene. I was just so proud of all the work I had done. I had so many opportunities to quit in this race, but I didn't and it makes me feel very good.

Unlike the Boston Marathon, this one was tough for me from mile 7 onwards but I actually ran very even. If you take out the 45 second bathroom break my splits were (1:17:04,1:17:30) which is awesome.

Ran with the high school team then played frisbee in the evening.