Where's the Donuts?

Returned to running today, I needed the Slugs encouragement to get back out there. Met Henry and Mike early and we did 11 on Beach Drive. Kept the pace pretty consistent between 7:15 and 7:25, with just one fast one in there (a 6:45 on the way back, about mile 8). The muscle just to the front of my hipflexor on both legs, right at the top of my quads, became incredibly sore during the last three miles. I'm pretty sure it's from lugging around a backpack on some long hikes in Alaska. I'll stretch and try to get it back in shape. 1:20:00

supernova glide -- 402

Speaking of 'back in shape,' it was a long week coming back from vacation and running just had to take a back seat. The break, between a week off in Alaska and this week's blank slate, means I'm real doubtful of a fall marathon. I think I'll pick two halfs to focus on instead, I'd like to put up one respectable time at that distance this year. That gives a little more breathing room in terms of training, I was going to have a hard time getting my mileage up in the coming month because of a lot coming at work. Skagit Flats 1/2 is Sept. 13, and that's a nice flat one up near where I grew up, so I think that'll be the goal. Then look for something in October. 

Just like last week, my one run is a long one on Beach Drive. I met Henry this time (he's training for Victoria Marathon) and we headed out for 12. Kept a good even pace (between 7:15 and 7:25, with just one fast mile) all the way out to 6 and most of the way back. By mile 8 my legs were killing me. Either my lack of running and then jumping into a 12-miler, or all the sitting during the week, or riding my bike to/from work the past few days and not stretching, or a combination. But it was odd to be breaking down in the quads and calves that early, I really was feeling spent. Like 'mile 18 of a marathon' spent. So it was kind of a surprise that I decided to push in on the last mile. Henry doesn't do speed work and isn't real experienced with pushing on long runs or races, and I want to help him learn that. So we steadily sped up into a pace that was faster than Tinman Tempo, and ended with a 6:40. Even as pooped as I was it felt good to strain a bit. I was sore afterward though, limping when I got home. Legs aren't too bad today though, maybe I was just shaking some rust off from a heavy few weeks of work. 1:22:30

supernova glide  -- 413

Just a morning shorty, trying to get back into a routine again. Nice morning, quiet along Shore Drive. Did the short 11th-Shore loop, and the little trail. Up to Cascade Trail at the end. 20:38

supernova glide -- 416

Warren-Manette Bridge route, easy pace. I was inspired by watching the IAAF 1500m semifinals last night. And that it was a perfect morning outside. Legs are coming back around. 39:12

supernova glide --  421

Just a shorty around the neighborhood. Didn't have time or the energy this morning, I was really dragging and feeling a little sick. Misty outside. 19:07

supernova glide -- 424

27 minutes on the Burke-Gilman trail on a cloudy Sunday morning. 

Another quick run around Manette, misty morning outside. 

supernova glide --  430

New shoes today. Early morning five on the Warren-Manette Bridge route, I've retained some nominal fitness but I'm rusty if I try to turn it up at all. Nice outside though, so it's still enjoyable. 39:20

supernova blue -- 5

Rainy morning, been awhile since we've seen one of those. But the overnight downpour had stopped by the time I parked at Annapolis, and it was just cloudy and humid. Henry had planned to have four done by the time I showed up, but he was behind also. We headed out on Beach Drive and the pace was moving from the get-go. We were hitting 6:55-7:00 miles right away. We met Mike around mile 3, but kept the same pace going together. Turned around at 6, and held the 7:00-7:05 on the return. The last two we eased up a bit for 7:15s. It felt like we were working, but not the pain like the past two Saturdays down there were. And I was fine in the legs by the end. So maybe I'm finally shaking off some of that rust, and can think about another race. There's a 25k on trails next weekend, and also the Blackberry Fest 5k downtown. 1:16

supernova blue -- 15