Where's the Donuts?

I thought this would be closer to 7 miles, but I won't overestimate because I think my addition to the route wasn't as long as I planned. 50 minutes of running, in any case. Lions Park to Evergreen Park loop, with a little extra loop. I tried to go out pretty slow and stuck to that for awhile, but my pace steadily picked up until mile 5 or so. Kind of hit a little wall, probably because it was warmer than I'm used to (80, I'm a wimp) and in the evening, when I don't usually run (and needed a little more fuel). But other than calming back the pace because I felt winded the run was fine, and I think I'll make Wed. my evening run of the week on a regular basis. Very little soreness in my legs, that's been nice to not worry about like I had been earlier this month. Fitness is suffering from those two weeks off, but I'll work that back up.

Tried to keep it at a real easy pace today because I could feel last night's run when I started this morning. Did a few loops around Shore Drive, which is the flattest stretch around. I wanted to steer clear of hills (for the most part, I always have to run a few) to recover somewhat. Legs were tired at first but eventually loosened up and I was stretching my legs just a bit by the last half. I did see a nuclear submarine silently coming through the inlet under the early morning sunshine, that's not something you see on a usual morning run. Kind of cool.
 

Port Gamble Trails with Aaron. This route is a large swath of logging land, criss-crossed by trails and logging roads. So we just dove in and ran circles for awhile, hitting the main arterials to maintain a sense of where we were, and taking trails where we felt like it. Really nice morning to run, we started at an easy pace (maybe 8/min. mile) and soon sped up. Most of the trails were soft and level, and we were moving fairly well. We hit the parking lot (kind of unexpectedly, actually) a little early, so extended the run out highway 307, which is a somewhat busy road. We spent about 25 minutes out and back, which included up two fairly good hills. On the return route, when we were at about 8 miles or so, we both surged down and up a hill and maintained what I think was around a 6-6:15 pace for the last two miles. Really nice to push like that, especially when you don't intend to but feel good doing it.

 
All in all a good Saturday run, and puts me at my highest mileage in a long time with 30 this week. My legs and fitness feel great after that amount and stress load, so I'll increase that in the coming week. 

Hills of Manette to the YMCA and back on Shore Drive. Easy pace going up through the hills, then stretched my legs out on the second half and got a good pace going. Fitness feels good, rest day Sunday was what my legs needed, good start to the week. 

Warren Ave. Bridge to Evergreen Park loop in a light rain, comfortable pace. A little soreness in the hamstrings at the start and near the end, but nothing bad. 37 minutes total. 

My plan was to run 8 at a pace that was better than easy but not too hard. I ended up putting in a pretty hard effort for what was probably a bit more than 7 miles. I think it was the strong start, and I just kind of kept rolling through the run. Out Tracyton Beach Road and back, in hindsight I should have went a bit further but my markers are off, I think. There's a few hills on the start and finish of the run, but a good flat stretch where I was able to push to keep up a pace. A good run mentally for me. Legs a little sore, but nothing bad and they were loose by the end. I did feel winded by the last two miles, so it was a good workout. About 51 minutes. 

Now a few easy days, some miles on Saturday, and the Port Gamble trails half marathon Sunday morning. I figure it will be more of a training run, not a race for a time.  

YMCA to Shore Drive loop, easy pace to grind through the hills. Actually the second half of the run is pretty easy. Yesterday I woke up absolutely zonked, I thought I was getting sick and dragged through the day, but I feel fine and energetic today. Otherwise, everything feels good. I finished 'Running With the Buffaloes' so I'll need to find a new inspirational running book. These blogs entries just don't cut it as good bed-time reading.

Clear Creek Trail in Silverdale at a very comfortable pace, 58 minutes total. I wanted to keep myself fresh for tomorrow. Clear Creek is the flattest run I do, other than one 1.5-mile loop that shoots off uphill into a little wooded area. So it was nice to get those types of miles in. I felt good but cramped up somewhat in my hamstrings about 1-1.5 from the finish. Same type of thing from a month ago, hadn't felt that in awhile. I'll stretch out and Advil, see what happens. Strange thing about this route, at least today: I think every tiny dog in the county was being walked on that trail. I must have had 5 6-inch tall dogs lunge at me today. I could have had a lot of dog splat on my soles if I had wanted to. Good thing I didn't ask myself what James would do.

My time isn't what I wanted, but that's what happens when a half-marathon turns into a 15-mile race. The Port Gamble half-marathon is part of a trail racing series through the logging areas Aaron and I run sometimes. It's the third race, there's another in October. Probably 100 runners involved, which is pretty good, and it was an ideal day to race. 

Race starts out with hills, but they weren't too extreme -- about 4-5 decent climbs in the first 3 miles. I went into the run knowing I wanted it to be more 'workout' than 'race' so I took it easy through 3 miles, didn't try to stick with the pack. After the hills I settled into a pace I liked and helped me pass people, though it varied a bit because parts of the course were really winding singletrack. It was fun to run through those, but with all the roots and turns it's tough to keep a consistent pace.

About 5.5 miles I  caught a pack, it was the second pack behind the leaders and who I'd been looking for during the race. I trailed them by 50 yards or so, waiting to make a move after the half-way turn around. We passed the leaders (it was a lollipop course with a one-mile loop at the middle) right about 6.5, which I figured was really good. I caught the pack at that point, and made the mistake of the race. I was feeling good and stuck right on this group of three guys heading downhill. We flew down a really steep hill we weren't supposed to go down. We finally end up at a road and all realize we've missed the turn, and a few others followed us. Which is frustrating enough when you don't have a 3/4 mile climb back up to get on course. So we turned around, one guy and I left the pack and pushed back up to gain the ground back. Later it sounded like the volunteers had been pointing the turn to people, but no one was there when we came through.

We met back up with the course, but by then I'd made my second mistake. We pushed too hard uphill out of frustration, so miles 8, 9, 10 (the miles on the course, I mean) nailed me and took the wind out of my sails. I lost touch with the guy I was with (I saw him again around 10.5 or so, but couldn't move on him) and slowed my pace. Around 11 miles I finally felt my pace again and started to move, but then it was really frustrating to be passing people I had left at 3 miles.

I had a decent last few miles, passed a few more people but was pretty tired by the finish. My legs responded pretty well to the whole thing though and I didn't die or anything, and like I said it was a beautiful course to run. I don't know my overall place, but I was third in my age group (not that impressive since the lead pack was all 18-year-old kids, it seemed like). Still, not bad for running close to 15 miles.

Cooled down a mile afterwards. Then, just like a Logan race, they had a 'drawing' for prizes in which they called every number possible until everyone left got a prize. I got new socks, which made up for the fact that race shirts were NOT included in the $20 entry fee. (Though a "medal" for my age group prize was. It looked like an elementary school class art project. The name of the race was written on with crayon.) All in all, a great way to start the week.

A few laps around the Shore Drive loop, easy pace on a flat route. My legs actually feel find today, not really sore at all. New pair of shoes. 

Warren Ave Bridge to Manette Bridge loop, regular pace. Another nice morning to run. 

Evening run out Tracyton Beach Road. I really enjoy this run, especially on a beautiful evening like today. Sun setting over the mountains, reflecting off the water, lazy people driving by in convertibles and wishing they were running (or so I imagine). 

Anyway, it was also a very good run mentally and physically. I ran a very tight pace (7 min. miles or under, without pushing) and felt the best rhythm I've had in awhile, almost unconsciously. I like getting to that point when you're really relaxed and moving along, sometimes it's hard to find when running alone. My hams were a little tight again, not debilitating or pulled, but not quite regular. They feel fine after a stretching now and don't bother me during the day, they just don't loosen up like I expect on runs.

By the way, Jon and co. if you read this, I enjoyed the thread about Yasser workouts (or whatever the 800 thing is). I personally like that as a workout, but I'm an 800m guy at heart.

On the way out to eastern Oregon we stopped in Kennewick and found a Motel 6. I figured my morning run would be done by running around strip mall parking lots. As I started out I took a road figuring to go out and back, when it ran into a beautiful trail along the Columbia River. I didn't have a lot of time so I didn't go as far as I could have, but it was a real enjoyable five miles. The weather reminded me of a Utah morning. So, if any is ever in Kennewick, Wash. and needs a place to run, ask for the Columbia Park trail. It's 23 miles, all along a river.

Four easy miles looping Shore Drive in Manette. I need more miles to make this a good week, maybe I'll go out again tonight if I have time. It'll be a low week mileage-wise, between traveling, some obligations in Seattle and a late night at work I hadn't been able to get out. Legs feel alright though, that's probably what a few days rest will do. 

A beautiful morning for the Warren Ave. bridge to Manette bridge loop, but I kind of struggled through the run. Nothing in particular wrong (although 4x100 striders were more difficult than they should have been), just one of those days you feel like you're laboring. I was really beat by the end. But I got some miles in, and the striders are something I need to make a part of the routine again.  Also, I got out in the sun, which is good because we might lose it again this weekend. 

In Seattle this morning to meet Aaron. I ran 20 minutes near UW before we hooked up on the Burke Gilman trail near U-Village, then we headed out to Sand Point Park on the trail. We kept a pretty brisk pace heading out and held it on the way back. We were at 6:15 pace for awhile, I'd guess a good portion of the run was up closer to 7/min. I could feel we were giving good effort, but it wasn't too taxing, which is a positive sign. Then we calmed down for the last mile or so. Great paved trail to run on, really flat and consistent and shady (not that we needed it, it was a warm, cloudy morning) so it's not hard to get a good pace working and keep it. Legs felt good, especially once they loosened up.

Not a great week because I lost a few days, but today made up for some of that. I should be able to get the mileage back up to 40 next week, which is where I want to be through September.

Fewer miles than I planned, but a nice run out to Illahee State Park and back. I skipped the last downhill to the beach at Illahee because it's a bear to get back up and the run has a few decent hills already on the way out. But a good late afternoon run, really relaxed. No pain, tightness or soreness at all in my hamstrings, which was a very nice surprise.  Good way to start the week.

Morning run on Warren bridge-Manette bridge loop, a few striders along Beach Drive near the end. Sun came out on a beautiful morning, for a good, evenly paced run. Legs felt good, even on the striders though my turnover isn't all that quick right now.

Ben comes to visit tonight, so if he wants a run maybe we'll go out for a few miles. Probably won't have time tomorrow since he leaves early. 

A good evening workout on a warm day (though "warm" is relative. I was talking to one of my neighbors before leaving on the run, and she complained about how hot is was. Today's high was 85). Tracyton Beach Road to Essex Road out and back, return on Beach Drive. It's a fairly flat route through the middle of the run, where I got a good pace working that probably crept under 7 min/mile, then a few hills on the way back made me work a bit and slowed the pace down, which actually was probably wise. When I was almost home a guy yelled at me from his garage on a street I always run down. He said 'You run super fast, you're awesome.' Let's just say I've heard worse, so it was good encouragement. 

I've decided to run a 5k in Bremerton this Saturday, it's part of our town's blackberry festival. I was on the fence until I heard that it's a 1-mile loop right through downtown that you do three times, which sounds like a weird race but in a fun way. We have kind of a cool downtown corridor that could be fun to rip through (if anybody shows up to watch, that is).

Last thing, this is for James and the city of Providence: There were three dogs on my block as I left that got out of their fenced yard, and the two corgis ran at me. They couldn't even keep up with my jog though, so I kept going. Then in Lions Park a little pug or something got off his leash and came screaming at me, all yippy. He got right into kicking distance and took a little lunge at me, but ran out of gas then. I decided not to turn around and punt him, it would have broken my stride.

Manette hills to YMCA and back, real easy pace. Nothing special here, but it felt good in the morning.