Where's the Donuts?

Not a great run, and it ends a somewhat disappointing week. Friday I woke up sick and took the morning off, then worked 12 hours and it really nailed me. So I skipped the early morning Slugs run and slept in until 8, then went out the Tracyton Beach Road out and back. I went all the way to the Tracyton dock, which wasn't quite as much of an addition as I thought (about a mile short). But my pace was fine, I've avoided getting sick (feel much better that way this morning), and even had a few decently paced miles in the middle of the run. Around 9 my left hamstring started to tighten up though, this is the one thing I'm worried about a bit. I stretched, but then my hip flexor got tight. It's nothing serious, but worth paying careful attention to so it doesn't get exacerbated.

I shouldn't be too hard on myself, but a 4-day week in the 20s for mileage right now wasn't what I had planned. I'll run tomorrow to get a better start on next week.

supernova -- 54 

Just a few easy morning miles to make sure my legs are alright after yesterday. I went pretty slowly, I'm dogsitting and this dog is unaccustomed to running (or just out of shape) so I couldn't even push the tempo after 2 miles or so if I wanted to. Almost none of that hamstring/hip pain the I felt Saturday, which was good. I have a feeling all the treadmill miles may be the source of some of that tightness in my legs. It seems that at the end of a week when I've been on the treadmill a few times I'll have some dull pain and tightness, and when I'm on the machine I can feel that my legs don't quite stretch out as much as I'd like. I'll try to do more of a mix this week, weather permitting. I think I've been neglecting to stretch as thoroughly as I should be as well, today I went at it and could tell I hadn't been pushing as much as I could. Anyway, a better mindset than yesterday, which is a good way to start the week. Now to not get too fat sitting and watching Super Bowl commercials while eating chicken wingadores all afternoon. 

 supernova -- 57

I took the dog out for a run this morning, and found out that this is a lazy dog. Even running slowly I was dragging the mutt after three miles, so I called it quits. I'll go out again after work for a few more. 11th Street-Shore loop, the short version. No pain in the legs, which is good. 

Left the dog in the car and ran 4.5 on the treadmill at 7:30-8 minute pace, then tacked on a -- go figure -- slow 1/2 mile dragging the puppy. So I learned from yesterday, got my miles in first then gave the dog all it could handle. Didn't get a chance last night to add more miles, 10-hour workdays do that do you.

My left hamstring felt a twinge a few times on the treadmill, but nothing sustained or too severe. I may (if it's not pouring like today) go back outside tomorrow to see if the surface I'm running on is making any difference.

supernova -- 65

Morning run, pretty decent day for a tempo workout on the 11th St-Shore Drive loop (out and back for the longer version). We're settling into one of those long rainy spells so it's good to get a few dry miles when I can. Anyway, 1.25 mile warm-up, 3 miles Tinman Tempo (I'm estimating between 6:35-6:45/mile), 1.25 back home, then half a mile up to Soundview Drive slowly with the dog. This workout was much better than the same two weeks ago, when I split it up into 3x1 mile. Part of that was settling into a more appropriate pace. My left hamstring was just a little tight for a bit, but it worked itself out without much problem. Felt pretty strong all the way through the tempo miles, pace was consistent and I was working by the end but not falling apart. 

Not a bad morning outside, but super windy so I went for the treadmill. 7:30 down to 7:15 pace, didn't really feel the hamstring tightness until the very end of the run, and just a little pull then. I cut it off there, needed to get going anyway, figured it would be a good thing to avoid extra stress. Day off yesterday to get one this week, I did ride my bike to work. 

A fairly brutal long run this morning. The distance actually covered was probably closer to 15.5-16. Rather than run in Port Orchard at the crack of dawn I stayed in Seattle last night (I was over there for other things already) and met Aaron kind of late in the morning (9 a.m.) at the Burke-Gilman trail and 25th. He was looking for about 7 miles so we took the trail down past Gas Works Park and Fremont, ran at a very nice comfortable pace and talked. I dropped him after 7.5 or so then took a route into Ballard, which I'd never run before. He estimated it to be about 5 more if I took the direct route back to where we started. I figured that'd be fine, I'd find a few more miles to tack on somewhere.

So I went through Ballard to Market Street, the main drag there, and started to head back. There's a really big hill as Market changes to 45th, which nailed me. I cut off the hill near the top, 1.) because I'm a pansy and wanted a few blocks of flat and 2.) because I'm not a total pansy and wanted to add a few more miles to the overall run by heading north. I got a little lost at this point, kind of wound through Phinny Ridge and wasn't totally sure where I was going. So there were periodic uphills and meandering as I ran block-to-block, but I had a general sense of where I was going. I ended up on the far northwest side of Green Lake eventually, which I figured would give me enough miles to make it close 14 for the day all told. I dropped down to the Green Lake trail, but went the wrong direction (wrong as in, the longer way around). At this point a few things dawned on me: 1.) I didn't eat dinner the night before other than grazing on carrot sticks and hummus at a party, 2.) I usually eat breakfast at 8 a.m. Saturdays, and my body now realized it was after 10 a.m. with no fuel to burn, 3.) I had a longer route back than planned, 4.) It was much warmer than I prepared for and I'd worked up a real good sweat in my layers.

I was a little beat at this point, and kind of exhausted mentally from the realization I'm a dummy. I finished the run around the lake (can't slow down with all those girls watching), then caught my breath before heading back up Ravenna/65th. I took that part back slowly, and walked a block here and there. My legs and lungs were fine, I was just completely out of gas. The hunger pain was the worst, reminded me of Paul and I's summer trail runs in Logan when the last few miles we only talk about what greasy fatty food we're eating (usually at Eddie's) when the run ends. Made it back to the trail, walked half a mile, then half-heartedly ran in the last half or so. Then ate, and ate, and ate. I've had two meals in the 5 hours since, and I'm gearing up for another soon.

I mapped the distances and, although my route wasn't completely precise because of my wanderings through Phinney Ridge, at least found out that I'd covered more than 5 miles from Ballard. But with a few walking miles I didn't feel right about counting the whole thing as mileage (anyone have an ethical opinion on that?), so I gave myself 14 miles. Good enough. My legs are tired, but didn't break down or give me any pain. I probably didn't stretch enough, so I'm going to head up to the YMCA now to loosen up again and stretch out. Then back to the kitchen.

supernova -- 90

Five quick miles on the treadmill during lunch today. 7:30 pace, felt really good after feeling completely exhausted all day yesterday and waking up sluggish today. My right arch flared up a bit at the end of the run and bothered me during the afternoon though. 

Morning treadmill run, 8 min. to 7:30 pace. It was nice enough to run outside but my right arch has been bothering me this week so I went to the Y so I could be careful. I jammed my toe Saturday playing basketball and, although I'll get a nice black toenail soon, it also altered my step a little on Sunday and then Monday my arch started hurting. It's still bothering me, but not too painful or dramatic since the toe swelling has gone down. But it took a mile and a half to warm up and get comfortable today. Other than that the run was fine. 

supernova -- 99.5  

Long version of the 11th St-Shore Drive loop. I focused on keeping up a good pace, 7:15 or so, including 4x100 striders. Real pleasant morning outside, foggy but not cold. My foot felt fine for the most part, it needed 400m to warm up but I didn't feel it much after that.

supernova--104.5

Five quick miles on the treadmill. Got down to 7:15 pace for the last two. Toe is back to normal size and my arch didn't bother me at all today, so that moved through quickly and I'm relieved. Legs felt really peppy and the run was smooth. Good way to start a Friday. Long run tomorrow in Port Orchard.

supernova -- 109

Early morning run with the Slug Club, same Beach Drive route as usual. I met up with the three best guys for me to run with of the group: Mike, Ernie and Dale. Mike and Ernie are triathletes who can run sub-3 marathons, Dale ran a 1:21 half a few weeks ago. I was glad to have caught them as they were leaving. They were going out for 14, which was fine with me. 

We started about 7:30 pace or so on the way out, by the turnaround at mile 7 we were doing between 7:15 and 7/min. miles. There were a few 6:50 mixed in as we came back, there's a slight downhill grade on the return and we were pulling. There was some good-natured complaining, but I think everyone was actually pretty happy about the pace.  

Right arch was fine, legs felt good almost the whole way (a little fatigue and breakdown at the finish, but nothing I didn't expect). I felt strong and loose, we kept conversation going the whole way, which is encouraging at that distance and pace. Overall a pretty great way to end the week. I'll look to go over 40 miles next week, should be fine since Monday's a holiday and gives me a bit more time.

supernova -- 123

Slept in a bit and did the Manette-Warren bridge route with the extension down around Lions Park. Shook me out of my rut, I haven't done that one since last summer. It's especially nice on a day when it's 50 and bright and sunny out, I even wore shorts for the first time. 

Legs felt rested and loose, I started out with a quick pace and kept it up without too much effort. Ran the whole thing right about 7:15 min/miles, a few with some hills were a little slower.  48 minutes total. (I bought a watch this weekend so that number is accurate. 15 years or so of running and I've never worn one before. Not once. Now I can know my splits, or at least develop some of the same obsessive-compulsive traits as most other runners. So I've got that going for me.)

Morning treadmill run.  The sun is rising earlier now and I thought about running outside, but I'm in a rut that I enjoy. It's still February, after all, so a warm room in the morning feels good. Started at 8/min, worked down to 7:13 by the last 1.5 miles. Felt a few little aches and pains in my feet, but the pace and effort was no problem. I did forget to wear my new watch. This will take some getting used to. Luckily the treadmill has a clock: 38:06.

supernova -- 135

Quick morning 5 on the treadmill. Started at 8 min/mile and worked down to 7 min/mile by the last one. Felt fresh after a day off, though I didn't really need to skip yesterday. I'm getting used to the treadmill now, even a five-mile run zips by pretty easily and I like focusing on the pace and my posture when I run indoors. Did it in 37:45.

supernova -- 140

I skipped yesterday's run because I hardly slept at all Thursday night, I felt bad about it all day but punished myself a bit today to make up for it. Early morning run on Beach Drive with Ernie and Mike, out to the seven mile marker and back. Not quite far enough to get the sunrise over the Sound view from Manchester, I'll have to save that for after Moab. We did see a car rammed into a light pole though. Wonderful morning for a run, sun came up and it's all clear skies, a few of the Slugs were even wearing shorts. The weather must have thrown us off our pace though, because we were pretty inconsistent on the splits. I think Ernie was kind of pissed about it (although very good-natured and joking around the rest of the run). The goal was between 7:05-7:10 miles, here's (thanks to the new watch) how it really shook out:

7:20, 7:20, 7:05, 7:01, 6:50, 7:15, 7:05, 7:05, 7:11, 6:55, 7:01, 6:36, 6:48, 7:11

The effort was really easy the first seven miles, I noticed our miles near and under 7 but it didn't bother me. A few of the faster miles on the way back I could feel myself pushing to stick the pace, but never felt that we were over-exerting ourselves. Felt really strong coming in through the finish, just held back a bit on the last mile because of the complaining. These guys have been running together for 8 years, so I figure they're ok being snippy at each other. Secretly, I was pretty happy with the miles under 7. My legs are sore now, I'm exhausted because of Thursday night's lack of sleep and staying up a little too late last night. I'm going to go play basketball for awhile to work out the lactic acid, get a little cross train. Shouldn't have a problem getting to bed tonight.

supernova -- 154

Morning run around the neighborhood, just kind of meandered around for 25 minutes, picked up the dog I'm watching again. Recovery pace, no faster than 8 minutes. My quads felt a little hammered when I was coming down two big hills and I was a little sluggish, but that's alright after yesterday. Another nice morning, this has been an incredible week of weather.  

supernova -- 157

Treadmill run this morning, though I may have well just headed outside. A little rainy but not cold. My legs were dead once I got to the gym, just no energy at all. A lazy Sunday must have stiffened me up. Took awhile to get going and I never really got in a groove, then I called it off a little early. About 3.25 miles in 25 minutes, then I came home and added another .75 with the dog to round it off. That little jaunt, even up a real steep street, actually felt better. I need to stretch more today before the bike ride to work.

supernova--161

 No reason to run indoors on a pleasant, mild morning. In the 40s, a few clouds but the sunrise was lighting them up and I could just make out the mountains. Real comfortable, and my legs felt good. 11th St.-Shore Drive out and back in Manette, kept a good pace but didn't push. Then half a mile or so with the dog a little slower. 38:03 total.

supernova -- 166

Five miles on the treadmill at the Y. Day off yesterday so I was rested, and I worked up to a smooth pace really easily. Legs felt nice and loose for a treadmill run. Went from 7:45 slowly down to 7:15. 38:01 total.

supernova--171

Easy morning run on the 11th St.-Shore loop. I woke up a bit late and took the dog with me so didn't do the part when I loop back and turn it into 5 miles. The dog actually kept up this time, maybe she's getting in shape. I ran easy and relaxed though, just under 8 minute miles. 23 minutes total. Shorter run tomorrow (10-12) to be rested for next weekend in Moab.

supernova -- 174