Where's the Donuts?

Longest run of the training season so far, we'll crank it up from here. Felt pretty good though, and an improvement on last weekend's 5 miler. I'm still running everything at an easy pace, with a few striders here and there. 

Lazy Sunday. I tried some variations on a route, without timing the run. It ended up with more hills than usual, but I took it pretty easy and enjoyed the sunshine. 

Good run, easy to medium pace, felt really refreshed after a day off. Added a few striders, and hopefully soon I'll incorporate a true workout. 

Another good day, I'm at the point where this distance is very comfortable and I can push the pace on easy days. 

 Good run today, finished off with 4 striders at the end. I missed Thursday so I ended the week a bit short of the mileage I wanted, but my legs are feeling much fresher than a few weeks ago and on hills (which are plentiful through my normal routes) I feel stronger. I'm planning 9 for Monday as I begin to increase mileage, and I'm going to try and work in some up-tempo work next week as well.  

Good run today, both in terms of how I felt and overall progress. I hit a trail that goes to the high point in the county, and the softer footing felt great for my legs. Eight is my longest run so it was good to get past that milestone, but it was also good for pushing myself. The weather was rainy and windy, and the trail was pretty hilly with some long stretches. Pushing through that in bad weather, sloppy footing and unknown hills was good for me mentally. Obviously I picked up the pace coming down, so I got to stretch my legs and push my heartrate a bit. Even going up I was able to keep a good pace. Now that I'm home eating lunch, the sun's coming out. Of course. 

One of my standard loops, a few little surges, nothing too taxing but not too lazy either. 

Another good run on my usual loop (Manette Bridge to Bachman Park and back through Evergreen Park). I'm comfortable with this distance now, maybe even too comfortable, but I'm trying to hold myself back and be very conservative as I build up my mileage.  I have to keep reminding myself it's still very early in my season.

Not a real exact distance today, since I just went out and wandered around some neighborhoods at an easy pace for 40 minutes or so. I initially planned for more miles, but I didn't have much pep and let the rainy Sunday morning get the best of me. Mileage will increase again this week, though slowly because I'm still feeling the aches and pains of getting into shape.

A variation on one of my regular runs, still trying to come up with more options so I don't get stuck on the same loop over and over. Yesterday I had felt a twitch in my knee, the same knee that had ITBS last fall, but today everything was fine. Feeling in shape and strong now, I can tell my fitness is improving. 

The funny feeling in my knee came back. It's not a really specific pain, nor very intense, and it comes and goes. Regardless, I cut the run short to spend more time stretching. Other than that the run was good, and I included a few striders. Planning for my longest run to date of the season for tomorrow to round out the week. 

Really good day today. Manette Bridge to Bachman Park, up Trenton to Illahee Park road and back. Long run without pain in my knee (a big relief after the other morning), and I added two miles of up tempo (I don't have a pace, but I got my heart rate and effort up for a sustained period). I'll recover tomorrow, but still try to get mileage to start off the week, I'm hoping to hit 30 miles this coming week. 

Nice morning to run. A little cloud cover and temps in the high 40s, and I did a regular loop backwards to change the hills (shorter, steeper hills to start this way). I admire you guys for training through the snow and cold in Logan these days, I've lost that edge already. Good Monday run, felt strong after taking yesterday to rest. Threw in some striders, the first one was sluggish but then my legs loosened up. I'm getting comfortable at a 7 min. pace again.

Nothing special today, though it was a beautiful morning. I'm coming down with a cold and felt achy and sore-throaty, so I didn't push too much. Just tried to sweat it out and make sure it doesn't turn into anything worse.

Bad week here. I got sick Wednesday, and the combination of that, lousy weather and a few late nights at work meant three days off. I got back today for a semi-long run, though at the start of the week I was hoping for more. I did the Clear Creek Trail with an additional loop to the Silverdale waterfront, which adds some distance to that route. The bright side of the run was I definitely felt some pep in my legs from a few days off. I hopefully sweated out the last of this chest cold as well. Three weeks left until the race, I'm starting to get excited for it.

Lazy Sunday run, on a warm and calm day. I had a low mileage week, mostly just a function of working a lot of hours and having neither the time nor energy to get to the longer runs I thought I'd be doing by this point. I won't be in the racing shape I thought I would for Relay del Sol, but I won't be a bum either. I've built up a little fitness and lost the winter baby fat, and I should focus on that positive rather than worry about not getting to the things I had initially hoped to do, such as track workouts, etc. I'm excited to get down to Arizona and run though.
 

Traveling (and mainly preparing to travel) meant last week was very low mileage, so it felt good to finally get to Utah with some time. The weather did me a favor and it was wonderful when I arrive, and Paul and I ran the landfill loop in the afternoon. Running 7 min. pace was comfortable, which was very encouraging since I hadn't run in that temperature (about 65 and sunny) or with someone else in a few months. My wind was a little shot, likely because of tiredness from travel and the elevation gain. I usually run at sea level, Logan is 4,000 feet. 

Unfortunately the nice weather didn't hold, and I chose to run in the afternoon instead of morning, when of course it had just started raining. But Paul and I made it through the canal trail and up to first dam from downtown on a nasty day, I'm not sure what our pace was but it was good with me. I was trying to get my legs and mind calibrated to 7 minute miles, just to be sure I could hit that since it was my estimate for Relay del Sol. Even though the weather was lousy, running with Paul and without the stress of returning to work or anything was great and very helpful mentally. 

The big pre-race run through Providence with the team. I believe this distance is accurate, but you guys correct me if I'm wrong, it's been awhile since I've done that loop. The run felt good, it was awesome to run with Paul, Jon, James, Cody and Dan, and just those few miles had me very excited for the relay. Incidentally, at this point of the week I was approaching what has been my usual mileage, and at elevation. My legs felt fine, though my body was a little rundown and in the back of my head I was telling myself to save some energy for del Sol. 

We got out of Logan and the snow to Phoenix, where the weather was perfect. We met Clyde at the hotel and put in around 6 miles (Paul did a few extra on his own) through a park in Scottsdale. We even pushed a bit, running 6:40 miles. I think the sunshine was encouraging me. Definitely felt ready to race after that. Paul and I soaked our legs in the hot tub for awhile after the run to relax, then got to bed early to rest up.

Clyde, Paul and I got up early in Phoenix and ran a few miles, I did about 5. Real easy pace, my legs felt good for the race. My biggest concern at that point was having enough juice to get through all three legs, since my base probably wasn't quite what it should have been. Then we rested for a few hours, got adjusted by the chiro, and drove out to Wickenburg.

At 6 p.m. I led off after a short warm-up. The weather was about perfect, 65 or so with a bit of a tailwind. I felt a little pressure for a good leg since it'd be obvious where I left our team. Looking at the others at the start I figured Google would be the competition. I planned to start with the Google runner, see what his pace was over the first mile and then settle into something comfortable. He started strong and I stayed with him, ended up right on his shoulder until about the 2 mile mark. I heard his teammate call out 6:10 to him, which made me feel good since I didn't feel like I was pushing too hard at that point. He stretched out a lead on a short uphill climb right between 2 and 3 miles, and had about a minute lead on me then. I tried to keep a steady pace, and it helped that the course headed downhill just slightly for the next two miles or so. My only complaint was that the highway was pretty busy, I was hit with gusts from semi trucks a few times. But I didn't die or feel any need to back off, which was encouraging, and the pace ended up being around 6:02/mile for 5.4 miles, much faster than I anticipated I would run. I was winded, but ready for the other legs after a short cool down.

I'm estimating that distance because it's hard to say how much I warmed up and cooled down each time. Some were more than others, and in some cases it was along a pitch black road and I don't have a good gauge of distance. My second leg was 4.4 and third was 5.2 miles.

I got about an hour of sleep at the major exchange and started leg 2 around 1 a.m. We were ahead of pace, which helped me mentally to know everyone was running strong at or below the estimated pace. My legs had tightened up, and that was my biggest fear going into the leg. The weather again was pleasant, cold enough to need warm-ups but not so cold that I'd need pants during the run. I wore a thin long sleeve and was a little too warm. The leg started on a nice gradual downhill on a quiet highway. I saw few cars the entire run, and passed up one team. I wasn't sure if I could hit close to 6 min/miles again, but I figured at least I could go out strong on the first two miles, before I hit the hill. I cruised for awhile, probably close to that initial pace. I reigned in my pace a bit on the long hill, but that was probably as much from losing focus as it was from the incline. It's harder for me to stay in touch with my pace at night like that, my mind tends to wander when I'm in the middle of an Arizona desert under a full moon with no light or sound for miles. But I tried to keep up some sort of push. Looking back I should have surged earlier, the final mile mark came earlier than I expected (again, I partially blame it on the hour) and I had enough to really surge after the last turn, even though that was the biggest hill I had. I ended up at 6:33 minutes/mile for 4.4 miles. Not bad, I wasn't delirious, and I had something in the tank for the third leg. I cooled down with Jon when he warmed up at the next exchange, while waiting for Dan to finish.

I grabbed a quick nap in the car after the major exchange, maybe 40 minutes. That was all I'd get since the sun was coming up by the time we were at my next exchange. My legs were fatigued by that point, but some of that feeling was just tightness from the van ride. Andrenaline made up for that, however, when we heard how much Van 2 had gained on Google overnight (nice work there boys). As we stood there waiting with the Google runner I knew it'd be fun and that mindset would help me be able to pour it on to stay close. I got the baton from Cody maybe 150-200 yards back (somebody correct me if I'm wrong there, that's what my sleep-deprived mind remembers). The Google guy (I think his name was Dan), took off at a pace I was comfortable with. He was probably feeling it too. I was able to maintain about an equal pace with him for the first mile, kept him right in sight. I figured if I kept him there for the first two miles I could start to catch on the last three. The sun was up, which energized me, and it wasn't hot yet. I started to gain ground on him before mile 2, when we headed around the lake on a trail. We took a weird detour off the course (short version: a woman went the wrong was and we followed her instead of the other way around, though we eventually met up with the correct course anyway. It may have shaved a bit off the distance, but at least both of us did the same thing.) Then we hit a few rolling hills through neighborhoods. I felt like I was gaining ground on the uphill portions, and got to within about 75 yards or so. But my surges on the downhill didn't get me much ground, and he kept that lead. The last mile my legs were shot and just didn't have the gas for a last strong surge to catch him. But I tried to run in strong and not lose any ground. I may have picked up a few seconds, and I felt good about keeping us in the race. That last mile is definitely where the lack of speed workouts did me in. If I would have done some workouts this spring more than the little tempo I did, perhaps I would have had a better surge. My time was 6 minutes/mile for the last leg, which was 5.2 miles. I was burnt by then, my hamstrings felt like rocks, but it felt awesome.

Overall, the race was a great, great time. Thanks to you guys for letting me join you, it was so good to see everybody and compete like that. Since my training hasn't been great up to this point, I credit the good times to being inspired by the old Logan running group. Seeing what I'm capable of also has me excited to get back into regular training. I'll write more about this later, but I'm planning to run a 10k and then half in the next two-three months as time trials, see what I can do. Thanks to everybody, especially Paul and Sasha for logistics and helping pull it together, Clyde for the room, and whoever else did stuff I've forgotten by now.

Obviously, Sunday was a rest day. A much-needed rest day.

Easy four miles today, just working out the lactic acid or whatever's in there making my hamstrings ache. After stretching I feel fine, though I still admire you guys for running the Striders half this weekend. Hopefully everybody has plenty of energy. Beautiful morning here, the sun is out and reflecting off the water. I'll have no trouble getting my base up to 35-45 miles/week (which is what I'm aiming for this spring) if the weather holds like this for a few weeks. It's the nasty rainy days that make things tough.

A typical 5 mile run (Warren Ave. bridge to Lions Park, back through Manette), after an unintended day off Tuesday (work-related). I kept the pace pretty easy, though stretched my legs out on a few downhills to stay loose. Feeling completely recovered from RDS. 

I think I was a bit over 4 today, but it wasn't much more. The middle two miles were tempo pace, probably around 6:30/mile. I didn't mean to do that, it was just really nice out and I was kind of in a hurry so I cut loose a bit. I relaxed the last mile in though, and I plan to get easy distance tomorrow. Incidentally, I completely credit this run to the blog. I didn't have much time for a run today, but reading the blog today stuck in my head (especially Paul's column about doubles, which mentioned that even short runs improve the blood flow, etc. and thus are important) so I got out. 

Beautiful morning for a few easy miles. I think I've found a few races this spring to target. There's a pretty popular local 10k/Half next weekend that I'm thinking about, I've been told it's kind of challenging and hilly. Not sure which I would do. Then there's a 12k up in a little tourist town called Port Townsend on May 20. Judging from the past results it gets some real good competition from Seattle/Portland and around here. It's a more moderate course, and has a nice decline on the second half of the race. 

 Good luck to anyone running in Ogden tomorrow, I'm looking forward to seeing how you guys do.
 

Weather finally changed and it's raining again. Not cold though, so I can live with it. I found a nice route for longer runs, a rolling stretch that hugs the shoreline I can do a nice out and back on. Good run, except for the corner where I forgot how mossy and slick the sidewalks are in Western Washington. Complete wipe out on my butt right next to the park, and I didn't want to stand around to see if anyone saw me so I took off right away. 

Easy 5 miles on the Burke-Gilman trail in Seattle, which is a fantastic urban running trail if anyone ever gets stuck in Seattle and needs a place to workout. Full of people also, even on Easter morning (didn't hurt that it was really sunny and nice). My legs felt fatigued, perhaps from the 9 miler yesterday since that equaled my longest run of the season. 

Yesterday's miles must have worked something out of my legs, because they felt refreshed today. Still, I took it easy, just covered some distance on a windy and gray Monday morning. Regular route through Manette to Bachman Park and back over the Warren Ave. bridge. 

Not a real long run, but I added 6 fast striders. One of my basic routes. I think that as the weather gets nicer in the morning I need to expand and find a few other loops, just to keep things interesting. There's a guy from my work who has started running the same neighborhoods in the morning and I end up passing him twice a week or so. I'd run with him but, quite honestly, he's really slow.

Easy day to rest up for a 10k I'm planning to run tomorrow. It's supposed to be a hilly race out on Bainbridge Island. I'm feeling ready to race again. Yesterday I planned for an evening run and ended up looking at houses much longer than I thought, so an inadvertent day off. Not a bad week though, and I'll cap it off with some speed (I hope) tomorrow morning. Then I have Mariner's tickets so I can sit on my butt watching baseball for a few hours. 

ToeJam Hill was the toughest 10k course I've run, and I didn't even try the half-marathon, which has an extra hill to it (winner of that race was 1:23). Easy first two miles, mostly downhill, and three of us in the lead pack flew through. We talked after the race and figured we were running 5:30 miles or so (no mile markers, it was a fun run). But I wasn't expecting the hills that just kept coming miles 3-5, and the two leaders left me as I lost my rhythm and pace. If I would have been more familiar with the course perhaps I would have stayed with them or tried to surge earlier, but I kept seeing uphills coming so saved some energy and tried to stick with a decent pace. The last mile was actually easier than I planned so I caught up a bit, but I was 1-2 minutes behind the leader and another 45 seconds-minute back of 2nd. Not a bad race considering it was a tough course, and I enjoyed getting out. 

1 mile warm-up and 2 miles cool down for the distance. Then I took the ferry over to Seattle and watched the M's beat the Rangers. I made sure to get up and walk around every three innings because I felt the cramps coming.
 

Took it real easy, my legs really got beat up on Saturday. Especially my calves, they ached all day yesterday and this morning they're still tight. Usually even my 'easy' runs end up with some brisk running because I'll feel a little pep at some point, but not today. I got a good stretch in so hopefully they'll feel better by tomorrow morning. 

Overall a relaxing run but it made me work a few times up hills, especially one in the middle of this loop that's pretty extreme (10 percent grade I estimate). I have yet to do a true hill workout, but doing this loop or another kind of like it once/twice a week is hopefully making me stronger. Legs feel totally recovered from Saturday today, I strided out on the downhill coming back.

Pretty typical run, plus 5x100 striders. 

Nice morning to run.

I planned for a bit longer run, but according to time that's about what it was (60 minutes). It started raining at the end, so I called it a morning. I did work in about 3 miles of what I believe is my Tinman tempo (7 min/mile, if I understand the concept correctly). Again, I didn't plan that but I found a nice rolling stretch along the water and my legs kind of took over. They do that sometimes. It felt good so I kept it up until I felt the strain, then I eased back for the last 2 miles. 

I feel good about my week. My mileage is almost where I want it to be sustained at for the next few months, by stretching out my long run to what it should be (more in the 12-15 range) and adding a longer mid-week day I'll get that. Next step will be adding more formal workouts, so far all I've done is striders on a regular basis and the random days when I decide to go uptempo for a few miles. Time to go make a cup of coffee and relax.
 

I ended up taking yesterday off, playing softball instead. That meant there was some rust to work out of my legs this morning, and it took about 4 miles to do so. I was pretty tight through the Manette-Bachman Park-Lions Park route, then loosened up near the end and my legs felt good coming in. Nothing else too spectacular, 40 minutes at about an even 7.30 pace. 

Had to rush this morning because of early meetings at work (it's usually not a good sign when your boss calls at 7:30, good thing I was back by then), and just got a few miles in through the streets and hills of Manette. I meant to add a few more in the p.m., but I got home late and gassed from a long, stressful day. So it goes. My legs were tight and pretty dead this morning. I'll see how they feel tomorrow, but I'm going to try and get something with a little uptempo in it, maybe just a tinman tempo for a few miles. I was thinking that 800 workout James and a few others have done recently, but that may wait. 

Five miles with an added tinman tempo from about mile 2 through 4 (maybe just shy of 4, actually, though part of the tempo was faster than I planned because of downhill). Then a mile cool down and 3x100 striders just to make sure my heart rate got up again and my legs felt some turnover. Legs felt good and loose, but that's probably because I ran in the evening instead of my usual morning. I'm going to try and continue doing that mid-week, since Wednesday is usually the day I get off work a bit earlier and it's nice to be able to sleep in and start the morning relaxed to break up the week. Back to the morning grind tomorrow.

I had a bit of a break there, went out of town and a few others parts of "life" came up and interrupted my running. I'll get back to it now, though I felt a little rusty today. Easy day to get me back in the groove, I definitely lose focus when I take a few days off. 

Between 4 and 5 miles today, I wasn't keeping good track and I altered my loop. My mileage is way down this week. I tell myself it's because I'm busy, and that's partly true, but I could find the time. I always have in the past, and we're never as busy as we convince ourselves we are. I'm not able to run the race I was planning on in two weeks because of a family obligation, so I've lost some sense of urgency in training. I think I need a goal to keep me dedicated; otherwise I'm just going to run like I am now, 10-15 miles a week, to stay in shape for awhile. Honestly, that's all I'm interested in doing right now. So I'm going through a light period, and I'm sure I'll get focused again at some point. Other things are priority now. 

Easy Sunday morning on a mild day. All we have now is mild days, it seems like it's always 55-65 with a few clouds, maybe a short rain storm or an hour of sun. It's very calming, and I don't miss the snowstorm that hit Logan the other day. I did buy a house, so I'm starting to scout new routes from there now.

 Sasha -- I think Paul mentioned this to you, but I'm not on the WBR team. That was kind of the point of my other post. If I had the WBR to train for I'd be interested right now, but without something like that I've noticed my energy going elsewhere. That's why I'm scaling back training for the short-term. Thanks for the encouragement though.
 

Beautiful morning, and I saw a submarine come through the Sinclair Inlet, which is kind of cool. 

Another nice morning to run. 

Nice stretch of good weather here, and another great morning to run. Six miles in Bremerton at a consistent pace, a few hills to get the heart rate up also. Aaron and I missed touching base with each other so we couldn't head up north for a run out along the Puget Sound, we'll get that one of these weeks.

I played softball Sunday night and I guess it was more of a workout than I thought. Sprints around the bases and in the outfield didn't exhaust me or anything, but yesterday my hamstrings were like rocks. I didn't have a chance to run Monday, but today I spent 3 miles and a lot of stretching just trying to work out the tightness and soreness. Just a different kind of running in softball, I guess. Probably not ready to race anyone in a 200 right now, but I'll loosen up after a few more miles this week. Now the question is whether I can start writing down my Sunday softball on the blog as mileage.   

My hamstrings loosened up today, but I have a really sore hip. No IT band threat, just some strange muscle soreness right on the hip. Did one of my usual routes backwards; Warren Ave. bridge to Manette.  

Took it easy then hit a serious hill and worked up a good heartrate before burning home at a good clip. My hip is still inexplicably sore, but not so much as before. Hamstring is a-ok.
On beautiful evenings like this everything feels pretty smooth anyway.

Apparently the Seattle summer ended this weekend, and we got soaked. That and me being in Seattle without running gear meant a few days off, but back to normal today. I'm noticing that normal is getting a bit boring, so maybe I'll coax a few different runs into the rotation this week. I move next weekend, so then I'll have to come up with different routes. 

Pain in my hip is almost gone, softball rain out yesterday so I didn't have to worry about that. Easy three miles.

Nice runs by you guys at Ogden.
 

I tried a little uptempo today about a mile.five into the run. I need to try more, because it's clear I've lost a bit of speed and it was work just to get to a tinman pace. I haven't done varied pace at all in the past three weeks though, so what do I expect. I'll keep it in mind now, remember to do my striders and try to recapture a little life in my legs. 

A nice morning, an easy run. I would have kept going but I had an early breakfast meeting at work. If the weather holds like this I'll probably be able to do a nice run over the weekend, it'll break up the monotony of moving. 

Finally back to the blog. After moving the lousy internet company I have took three weeks to find the 20 minutes it takes to do an installation. I've been running, but I'm not going back to recap it all. Paul, sorry I miss the uber-geek banter the other day on your blog. Looks like everything's coming up Milhouse for you these days. 

Easy morning run, a few hills -- but that's now a given at my new place. I kind of live in a hole.  

I'm grateful to live in the Northwest on days like today. June in Utah almost definitely meant heat, but here it was a pleasant, almost cool, 60-some degrees and cloudy. Hardly even worked up a sweat on an afternoon run. Of course, the cool weather and rain meant that yesterday's lawn mowing went longer than expected and just about knocked me out, and kept me from getting a run in.  Still, a nice 3 mile out to a beach at low tide, then a hilly return that I kept a pretty brisk pace on. Breaking in new shoes, which usually puts a little spring in my step.

 

Finally the sun is back out, makes it easier to leave in the morning. Easy three miles today, just getting some mileage in and stretching out my legs. I found a half-marathon trail race  just up the road from here to plan on as my next race. It's August 12, and I really am scheduling that far out for things these days. Amazing how fast summer weekends fill up, huh? 

Kind of a rough day, my legs felt heavy so I just trudged through a run. Could have been because I waited until evening to run, maybe after a day at a desk I lose a little pep. But it was a really nice night, and I got through it and did some quality stretching. 

Wednesday night I woke up with terrible cramping and soreness in my hamstrings, it was weird. Then yesterday morning they were incredibly painful and tight. They loosened during the day somewhat, and this morning's easy run and stretching helped also. Not sure what brought it on, but nothing appears seriously wrong so I think its just a little inflammation. Weird though.

Good luck at WBR to everyone running today and tomorrow!

Aaron and I met up in the north end of the peninsula looking for a trail system I'd heard about. After about a mile or so in the wrong direction, we got turned around and found a nice rolling country road that led us to the modest trailhead (small opening in some bushes along the side of the road). If there wasn't a car parked there we may have missed it. The trails at this spot are old logging roads and singletrack that spiders all around the area. Really wooded and pretty, and we ran at a very comfortable pace. 

My hamstrings seized up a bit, but felt more loose than they have all week. I think its just some inflammation, so I'll be alright.

Frustrating day. Although my legs were fine after yesterday's mileage and walking around Seattle a bit in the evening, when I left on my run my right hamstring felt like it was frozen. I stayed in Seattle and had been excited about getting in some good flat mileage on the Burke Gilman trail, so that added to my frustration. I walked for awhile to warm up, which helped a bit, but a mile in to actual running I realized I was forcing something that wasn't there. So I headed back very slowly and spent time stretching. So something is aggravated or inflamed. I have a feeling my lower back is off just enough to pull on my hamstring, since only only leg has this problem, and it's definitely a muscle issue. Maybe it'll loosen up tomorrow morning, but I'm planning to see a chiropractor as soon as possible.

 Nice job in WBR guys, wish I could have been there. Northwest Passage next summer, right?

After an off day my hamstring loosened up, just a little tight when I started but fine about 2 miles into the run. So, as usual, I have no idea what's going on. Easy pace again, no reason to push anything the wrong way right now.

Nothing special here.

Fastrunning blogger Aaron and I met up on the far north end of the Kitsap Peninsula today for 9 morning miles through a sleepy little town called Hansville and to a county park on the water (Twin Spits Road to Point No Point). Picture perfect morning, beautiful view of the islands, I even saw a seal -- though more hills than we anticipated. But those were probably good for us, and they whizzed by. Pretty easy pace, well above 8 minute miles but it was comfortable (for my legs, at least) and a good weekend run. My hamstring is still a little sore, but I've babied it and it hasn't flared up much lately.

 Week off from work here, so I was able to run at my leisure today. Except my "leisure" included lawn mowing and a lot of yard work I had to catch up on. But a mid-day break for a run was pleasant, and its warm but not too warm. One of my usual routes, uphill through Manette and down 18th Ave to Wheaton Way, then back along Shore Drive.

I'm headed to Zacatecas, Mexico later in the week, so hopefully I can use some of Paul's tips for running while on vacation/work trips to maintain some miles.

Out Wheaton Way, down Warren Ave Bridge through Evergreen Park, back over Manette Bridge. Easy pace to start, but I stretched my legs out a bit on some flat stretches. Once my hamstrings loosen up I felt kind of peppy. 

Easy miles on a treadmill in Mexico. The roads here weren't quite the place to get mileage, plus I would have been lost. 

Paul's in town and we made it up to watch some of the Ragnar Northwest Passage Race. We ran about 8 miles of the course backwards (around leg 32, Paul will probably know for certain), decent pace for most of it. I think we were between 7-8 minutes per mile. 

The new Ragnar race is beautiful, I'm in for next year. Sea level air, good views, rolling hills on fairly quiet highways (definitely quiet when compared to the Phoenix roads), no killer legs like Ragnar at WBR. And beautiful weather to boot, nothing warmer than 75 all day, and mild overnight.  No blaze orange shirts either, Dan and Tanner came up with a new design.
 

Another run on part of the Ragnar race course, on a beautiful mild morning. I turned back and let Paul pace a team until the end (so he can give a scouting report of legs 33-36). I was sore from yesterday. Didn't run real fast, probably around 8 min. miles. I'm pretty stiff, maybe slacking off the past two weeks wasn't wise. 

Took Paul on one of my usual routes with a little addition to it, through Manette to Wheaton Way, to Lions Park, back to the Warren Bridge, through Evergreen Park and back across Manette Bridge. Pretty easy, though we pushed a little at times, maybe closer to 7/min. miles than we initially intended. Run was probably a bit more than 6 miles, but not by much. 48 minutes. Legs are a little sore from the weekend miles, but my hamstrings feel much, much better than they did at the beginning of the month. 

Easy (if you don't count the hills) run through Manette. The loop that goes by the YMCA this morning. Sunshine came back after a little rain yesterday, should be a good week. 'Running with the Buffaloes' has me inspired. 

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.

I'm pretty happy with how the race turned out today. It was my neighborhood race so I had to do it, I work on the race course and I live about 2 miles from the start now. My old house was a block from the start. Kind of a weird course, just three mile loops through downtown Bremerton. But it's kind of cool because a lot of people watch, and it was a pretty good crowd in the race, maybe 100 people. A lot of kids, all the high school x-c teams used it as a workout, I think (though the competition wasn't real strong, it's just a little 5k). I got beat by the Bremerton High #1 runner and another kid who runs for someone else, as well as the guy who takes first in every local race. 

Anyway, on to the run itself. Two mile warm-up to the start line, picture perfect morning and temperature. Registered, then ran around the course for another mile and did a few striders. I wasn't at all sure what I could do speed-wise, it's been awhile since I've raced a 5k (other than last fall's First Dam run, it's been years). I figured I'd use it as a tempo run, just try to stay under 6 min. miles. I held a pretty consistent pace through all three, didn't feel like I was laboring, and held my position the entire race. I thought I'd catch the 3rd place guy because his form was poor and he started really fast, but he was a tough runner and didn't quit. Probably beat me by half a block, I waited about 400-600 meters too late to surge. But I kept the overall time under 18 minutes, which was a goal, and felt really strong. I just didn't have a race mindset going in. Cooled down with another mile on the course, then 2 miles back home.

The holiday got the best of me yesterday, and the lag pushed into today. I ran a real easy four miles, the most relaxed run I've had in awhile. The day off yesterday and Sunday probably helped. Though Sunday I was at a big music festival in Seattle and stood most of the day, so my legs were actually pretty tired. 

I've decided to run a 10k in Bellingham next month instead of the half. I don't feel like I'll be prepared to run the half I want to by then, plus I'd like to compare a 10k now to what I ran in April. After that I'll assess where I'm at, and potentially run the Seattle half-marathon in late November. It'll almost definitely be a nasty day, but it'd motivate me to extend the running season.

Well, it was a lousy week of running and a lame run to cap it off. I slogged through these miles today, just couldn't loosen up or get a rhythm or get energized. I think it has something to do with being lazy/busy this week and not getting out much, I'm a little off. Lions Park loop back through Evergreen Park and Manette. It is a beautiful day though, so I'll take that. 

Easy miles in Seattle this morning (Aaron, if you're reading, sorry I didn't call to meet up before the run, it was a last-minute trip over Saturday). Down the Burke Gilman trail to Husky Stadium, where the University of Washington kicked the crap out of Boise State yesterday, and back through the university arboretum. Beautiful day, it could stay like this until... well, forever and I'd be happy. My legs weren't so tight or dysfunctional like yesterday, so I'll get back in rhythm this week.

Trenton Ave to YMCA and back along Shore Drive. Good pace, not pushing but not too easy either. Even though I haven't done a long or hard run, the past two days are a much better start to the week mentally than last week.  

Easy miles on another beautiful morning, I can't get enough of these days. I'm not pushing myself too much this week, but I am really enjoying it. Tomorrow I'll put in some more intense miles in my Wednesday evening workout. Warren Ave. bridge through Evergreen Park to Manette Bridge. The only drawback was that the city apparently doesn't unlock the bathrooms early in the morning anymore, which was a bit of a problem. Slowed down the pace a bit, but I wasn't pushing anyway. I'm feeling strong and healthy.

Out to Illahee State Park and back. This is a hilly run, mostly downhill on the way back though. Didn't try to push the pace, in fact I felt a little lethargic but nothing serious. Just slow getting going today. I missed Wed-Thurs because of a late night at work and then a Mariners game in Seattle, which was another late night. I'll try to finish the week decently with a long run tomorrow. 

Lions Park loop back through Evergreen Park and Manette Bridge. Another sluggish day, which seems odd. I slept in, it's nice outside, I don't feel mentally drained or like I'm getting sick, but it was just hard to get into any rhythm and I was dragging. Next weekend run maybe I can get a pace team (how about it guys?). Got through some miles though, and ran into some friends taking a walk along the way and stopped and caught up for a bit. I am going to reward myself with brats today (UW football game), didn't earn a bruger though. 

Shore Drive switchbacks. Real easy Sunday afternoon run, it rained all day until late afternoon so I waited to go out. It was eerily quiet outside, almost a completely silent run with no cars and almost no other people out. I didn't go far though, just enough to get the blood flowing and clear my head out a bit. Easy pace to match the peaceful feeling. 

Great evening run. The Illahee State Park out and back, with two new loops I discovered to add just a bit of variety and distance (returned via 30th Street). It might have been the crisp evening air (kind of cool here already) but I got that old cross-country feeling and picked up a pretty good pace for two miles or so. Legs felt loose, much better than late last week when I was a little dull. 

Warren-Manette Bridge loop, felt pretty good though it took a little longer than usual to warm up because it's starting to get chilly. I'll get used to that, summer made me soft. Legs felt pretty good once I got into it, a little twinge in my knee but it went away when I stretched out and set my pace. 38 minutes. 

Out Tracyton Beach Road and back through Lions Park. I sometimes do this out and back longer, but today it started raining and my legs were really sore. Seems like after skipping for three days I'd be fresh, but it was the opposite. Fewer miles than I had planned for the week, but I'm maintaining some fitness as fall begins. 

Easy run on Shore Drive and Manette streets, changed it up a bit from my usual route. Hamstrings still a little stiff, but nothing serious. 

Warren Ave. Bridge to Manette Bridge loop, with a little extra thrown in on the end because I felt good. Actually I added two little hills at the end just to push myself, it didn't add much distance but was good mentally. Pretty quick pace though, I was through the first 4.5 at or under 7 min/per and it felt fine. One guy (who was also running) even had kind of a wiseass remark about my pace (I think, it was hard to tell, but didn't seem like genuine encouragement. Plus he looked like a jerk.) Beautiful view of both the Olympics (to my right) and Mt. Rainier (to my left) when coming down the Warren Bridge, and that always helps. 

Trenton Ave to YMCA loop. Big hills to start, then cruise through the second half. I felt real good, maintained a strong pace but didn't overdo. Starting to get "cold," by which I mean it's 50 when the sun comes up/is going down. 

Real rainy morning here. I was in Seattle and met up with Aaron on the Burke-Gilman trail. We ran west from 25th through the UW campus to Gas Works Park, he kept heading towards home and I turned around and went back. Surprising how many people were out on a crummy day. Good pace, I felt strong on the way back. Right about 60 minutes.

Pretty lousy run today. I even caught a break with a morning without rain, but my body was all out of sorts and I labored through a few miles before getting discouraged and heading back. Bleh. 

Easy run around the lower part of Manette, mostly switchbacks around Shore Drive. I didn't take a week off for any good reason, just a mix of being lazy and distracted and intimidated by some rainy days. I know I'm not supposed to let that happen, but it does happen. It felt good to run again though, hopefully I get back in a little routine to maintain a little fitness through the fall and winter. I've decided not to run that half marathon, my training really fell apart on me and it'd be useless to do it now. 

I'd call it one of the most relaxed and easy runs I've done in the past few months, but I didn't go slow only by choice. My lackadaisical past few weeks have cost me some fitness, so easy miles is all we get for the time being. A beautiful and silent fall afternoon made it well worth the time though, the run matched the day's character. Up Trenton to Holman, loop around YMCA and back on Shore Drive.

I did buy a new bicycle last weekend, so I've been riding and keeping some fitness that way. I hiked up in the southern Olympics all day Saturday, very similar terrain to the Naomi Wilderness.

I woke up and it was raining, I didn't feel like running. A cup of coffee and read the newspaper, and the skies started clearing. I ran my errands, and came back to a brief period where the clouds broke. So I got a quick run in. I'm in lazy mode right now, just getting out to clear my head now and then. 

A rare, rare evening run. Since it's getting dark increasingly earlier and I'm working increasingly later (though not going in later), the after-work relax run has escaped me as of late. So tonight was very pleasant. Even though the sun had gone down it was an abnormally warm evening, more like a late summer day than the early winter days we've been having (I forget what fall is, since it skipped the Pacific NW this year). Decent weather on the horizon though, I'm not promising to get off my butt seriously just yet, but hopefully a few more miles than I've been doing.

Fitness-wise I've clearly lost a step, but my legs feel pretty rested. A little too rested.
 

Simple little afternoon run, relaxing after an afternoon of raking leaves and watching the UW Huskies choke...again.

Morning run as the fog lifted off the water, it was beautiful fall morning along the shoreline. Weather is supposed to stay nice this week so hopefully I'll get out a few more times, move past those really low mileage totals of the past month.

The YMCA loop, 8 minutes miles. That's about the effort I've been giving as a routine now, and I plan to stay there for another month or so. My hamstrings were tight this morning, I thought it was from running yesterday until I realized it was standing next to a campfire for 3 hours last night that did it. 

Easy miles switching back through the Shore Drive-11th Ave neighborhood in Manette. I'm looking forward to daylight savings time. It doesn't get light here until 7:30 a.m. or later, and since we're right on the water the fog ranges from skim milk to gravy consistency early every morning. At least no one can see how slowly I'm moving these days.
 

Gray, cloudy day and perfect for a few easy morning miles. Warren-Manette Bridges loop. No problems, just relaxed throughout and enjoyed the quiet morning. I thought about the Olympic Trials. I talked to Paul this morning, he sounded pleased with the experience and his time. I'll let him blog about that though. When we were talking he got word that Ryan Shay had died at mile 5 of a heart attack, I'm sure that put a damper on things in NYC today. 

YMCA hills loop. No problems. Real mild morning, 55 and overcast, having the extra hour was nice. 

There's a group of raccoons that hang around my neighborhood, they've been a little more bold lately in coming up to my back porch. But they aren't a big problem or anything, I don't have chickens or cats for them to kill and they're much less annoying than dogs (not that James wouldn't try to kick one of these suckers). Anyway, heading down Jacobson the past two days a raccoon has crossed in front of me at exactly the same place. I'd say I'm interfering with his schedule, but I ran at different times the two days. It means nothing, but it's kind of weird.

Early morning run through lower Manette switchbacks (11th Street, 10th, upper and lower Shore Drive), thank goodness for daylight savings time. A few less hills on this stretch, sad to say but my legs needed an easy day. I hadn't run three consecutive days in a month. 8 min. miles. 

Easy run on Manette switchbacks, same as Monday. A little sluggish to start but no problems, I can feel that I'm working to get back in shape. Not that I'm way out of shape, but I can't really turnover like I should be able to. Today I stopped at the beach and watched sea lions feeding on chum salmon for awhile. The were just a hundred feet or so off shore, pretty close. Loud suckers when they bark though.

Reading James' post on the First Dam Run reminded me that I've been healthy for an entire year. I came back from IT band syndrome last year at the First Dam 5k (and didn't think it was that poorly run, sounds like they got someone new in charge this year). I haven't gone without an injury for a whole season in a few years, so I'm thankful for that.

Same loop as I've been on all week. I'm just trying to get back into a routine, so it's boring but consistent and that's fine for right now. It's foggy enough in the early morning that scenery wouldn't matter anyway. No sea lions this morning, but a family of raccoons visited me while I was stretching the backyard. Same pace, about 8 min./miles, and my fitness feels like it's coming back. 

In Seattle. Three miles from Laurelhurst neighborhood out 25th to 65th Ave. NE, then east straight to Green Lake. I ran a little faster than I have been easing out in the past week, I was pushing a bit so as not to be late meeting Aaron (we missed each other anyway) and because I was a little jazzed running in the city. We crossed wires on the meeting spot, so we each took off individually and ended up meeting one the trail, luckily we ran in opposite directions. I went about 1.5 miles around the loop when we ran into each other, then turned around and ran the loop the other direction for about 2.5, then Aaron took off toward his place and I ran back a mile or so to get to Ravenna/65th. A construction worker saw the race t-shirt I was wearing and yelled at me because he was in the same race last spring. Then I ran back 3 miles to Laurelhurst. It was my longest run in awhile, and at a pretty decent pace most of the time. I slowed down the last two miles or so, my legs reminded me that they weren't told about any 11 mile runs on the schedule (which, to tell the truth, this wasn't. I didn't expect to go quite this far). But a good feeling to be a little wiped out after exerting myself, those quick morning runs lately aren't doing that at all. I helped my uncle and cousins move boxes the rest of the day so I was pretty tired by evening.  

Back in Bremerton, woke up with some stiff legs from yesterday. Nice morning though, very quiet and mild. Warren Ave-Evergreen Park-Manette Bridge loop, an easy pace but stronger than I felt on the same run a week ago. My legs warmed up pretty soon into the race and I didn't feel yesterday much, though I stayed conservative because it was a recovery run and it was pretty blustery crossing the bridges. Solid start to the week, hopefully the rain keeps trickling down in short burst this week, as it did over the weekend, instead of soaking us for days. 

Easy around the 11th Ave. to Shore Drive switchbacks. Yesterday was a brutal windstorm and it poured all morning, but today the sky cleared up and it was a ideal for a run.

Another morning, another 3 miles on the 11th Ave. to Shore Dr. switchback loop. It's starting to click on this run and feel repetative and easy, but that was the point. I've had trouble establishing a consistent routine in the past few months, so I want to get to where those 3 miles are automatic, then structure some more work around them. But not hurry to do so. I flew through it today, good start to the morning. 

Same run, with a steady rain added to the mix. It felt good though. 

Spur of the moment entry in a 5k. A woman I work with who is also a runner told me last night she was headed there, and since she has base access she'd let me in to run the race. I figured the base access requirement would mean I could place highly, and I wasn't doing anything else this morning (and, I heard you could win a turkey, which is always worth $10). Turns out a lot of people have connections with access (Bangor is a nuclear submarine base outside of my town) and it was a decent field. Two high school X-C teams showed up, good timing for them since they all peaked last weekend. High school kids took a number of top-10 spots. 

There were a few sprinkles on the drive in, I was hoping the rain would hold. Then a mist started during my 1-mile warm-up, then as we waited (and waited, and waited) for the start it turned into a downpour that only got worse during the next hour. (Of course, the sun's coming out now, great timing.) Not too cold, but it was unpleasant.

I went out conservatively because the group of teenagers bolted from the start. I went through 1-mile at 5:34 and felt great. I picked off a few runners after that point, chasing the women's leader (yes, I got chicked, and I have no problem with that). I tried to hold the pace but I think I let me mind wander and slowed a bit. I talked to some guys afterwards, a lot of people slowed on mile 2. I felt fine and kept everyone but the leader (went under 17) in sight, but was so cold and soaked that I didn't have much pick up for the last mile. I was right on the heels of two kids going into the final quarter or so and I tried to surge up a hill on them, but they have younger legs than I and just held me off. It was a good sprint down the stretch for 7th place though.

Then I cooled down for about 2 miles with a guy I know, we were sopping by that point and the rain just kept coming.

Then, the biggest part of the morning -- I won a turkey. The awards ceremony may have lasted 45 minutes (ugh, I wish James would have been there to write an angry blog post about their glacial pace), but it was worth it because I went home with a free bird and a medal for my place in the age group. Also, I met a bunch of people that could be potential running partners. The woman who invited me is loosely affliated with this running club, and they invited me to train with them some. That's probably the real best part of the run, but the free turkey dinner will taste good tonight as well.  

Medium-paced 7-mile out and back along Tracyton Beach Road. This one has a few hills to start out around my house, then mellows out for a nice stretch along the water. Once it levels out I like to stretch my legs and float a bit, get down below 7/min. miles. Silent morning, overcast day and there was almost no one else outside. My legs felt recovered from the race yesterday, I stopped and stretched once because I was a little tight but I felt pretty strong. 53 minutes. 

After getting back from the run, I put yesterday's winnings in the oven. That and a Bears game in Seattle make it a promising Sunday. Is 9:30 a.m. too early for a nap?

Three-miles between 11th and Shore Drive, same route I've been doing, then I added a little extra extension past my house at the end. I felt a little sluggish, but was running an easy pace anyway. Feels like winter is starting, so it'll be important to keep getting out every morning as the days get darker and colder. 

Same route as yesterday, felt fine and it's a really nice morning now. Just a touch under 8 min. miles, nothing special. It's getting simple to do this little run every day, which was the plan. I'll start adding a little mileage next week, I've identified my next race -- Jan. 12 Nookachamps 10k in Mount Vernon -- so I can focus on that now. It's a year to the day that I showed up here, so happy birthday to me. 

For anyone heading to Moab, I have one cabin at Pack Creek Ranch reserved, a six-person. I've heard from Paul, Stacy, Ben, Cody and his wife, and Aaron with interest, so we'll figure out how that all works and what fits. If others are interested in staying there they do still have some cabins open, so maybe we could get a little compound set up.

The first frosty morning of the season, but I worked late last night so I slept in a bit and got out once the sun was coming up. Beautiful, clear morning, took the Warren-Manette bridges route to get a look at the Olympics. I

I was in a bit of a hurry to catch a ferry, so I ran 5 miles starting easy and working up to a medium pace (7/min.). Felt really good up the hills for some reason, I was thinking about how much of a challenge they were when I started running here a year ago. Stretched out my legs a bit on the last flat portion in, I'll start adding striders to runs next week.   

No frost today, it was actually pretty mild (40 at 7 a.m.) and I felt a little overdressed. Went out Trenton Avenue, which is essentially one long hill, then a short downhill, then another longer uphill stretch. I went from there out to Illahee State Park and did a loop through the park and a neighborhood, then back on a portion of Trenton and home. Coming home I got a better pace going (hills were in my favor) but the pace was more difficult than it should have been. Two 12-hour+ days at work plus a day of running around to see family might have been catching up with me. I stretched out quite a bit and I'll relax the rest of today, then head to Seattle to run part of the marathon with Aaron tomorrow morning.

I got a little sick last night and didn't sleep much, then realized I had a noonish commitment I wouldn't have made if I tried to hit the Seattle marathon course. So, I got up and ran 5 miles at a 7:30ish pace around Husky Stadium (rather, around the trash left outside Husky Stadium from the UW-WSU game yesterday) and the arboretum nearby. My back froze up afterward (I didn't stretch enough, and slept on a floor the night before) and it's KILLING me right now. I can't really sit here and type anymore. 

I could hardly get out of bed Monday because my back was so stiff, so I skipped the run and stood in a hot shower for 30 minutes. Then stretched awhile and tried to keep it loose during the day at work. Today I feel better, just a little sore but I can tell it's only muscle tightness and working its way out. Didn't even feel it during the few miles this morning, and stretching for a sustained period again helped. Anyway, good easy run, the snow from last night stopped and the sun was out. 

Rain held off for another morning, and it wasn't really that cold out either. If this weather could hold on for most of December I may get in decent shape this winter. The 4-mile hilly loop around the YMCA today, tried to stay strong on the uphills and cruise down, so it was a pretty good pace overall. My back loosened up and feels fine now, weird how that happened. A dog I always run by was laying in the bushes waiting for me today and scared the crap out of me when I came around the corner. I was coming from the other direction than usual so I couldn't sneak up on him, clever little guy.

Took the day off from work and used the morning to get a few more miles in. The nasty winter weather seems to keep holding off, I'll take that as long as I can get it. 45 and cloudy this morning, really pleasant. 

Out and back on Tracyton Beach Road to Essex, through Lions Park on the return trip. I may have went out a bit strong the first half. I wasn't at Tinman Tempo, though I considered doing that for a few miles, but about mile 6.5 or 7 my stomach cramped and I stiffened up. I wouldn't call it a 'workout' but it was a good effort for the first 2/3 of the run, then I eased off and came back conservatively. About 68 minutes, so I had a good pace just a smidge above 7 minutes. I definitely need to get back in a groove for longer runs though, I can feel fatigue in my muscles as I approach 10 miles.

11th Street/Shore Drive loop. Easy. Looks like it may snow. 

Returned to the world of running today. It's been a rough week what with floods, a stressful time at work and coming down with a cold. I went into a little slump and neglected running. Today was a good day to return. Sunny and crisp outside (crisp in the winter here means 45), a gorgeous view of Mt. Olympus and another of the sun of Sinclair Inlet was encouraging. I only did five miles at an easy pace, but I needed to just get out and do something. Cleared my head out.

Feeling pretty run-down and achy today, the cold is moving through me. Four miles easy to sweat some of it off, over the Manette Bridge and through downtown B-town, and back. Other than the sick feeling, nothing to complain about. I'm planning to join the local running club this coming Saturday for a run, so I'm trying to take some precautions and get well before then. 

East 11th to Shore Drive switchback. Still feeling a little crummy, but the cold has stay at bay for the most part and feels like its on the way out. Easy pace, though I stretched my legs out a bit the last 1.5 or so, pushed up the last two hills just to do it. Since I'm not really running hard days at all right now (though I'm planning for a 'workout' of sorts Thursday) I don't feel the need to keep these runs completely relaxed. 

YMCA loop, easy-to-medium pace. About 30 minutes. 

Lions Park/Tracyton Beach Road to 31st Street and back. Gray, mild morning. After two miles I started in on what was a little faster than a Tinman Tempo. I held it for about two miles, but that gassed me so I called it off there. First workout in a long time, I'll build that pace up in subsequent workouts. I can tell I need the practice. Easy pace back, then added 3x100 striders to punish myself a bit for ending the tempo a mile earlier than I should have. 

So I get up at 5:30 a.m. (too early) to drive to Port Orchard (too rainy) to meet some guys I was going to run with. But I couldn't find them (too dark? I'm too stupid?) at where I thought we were meeting and I didn't really feel like running around in the pitch dark in a unfamiliar area, so I drove home. The rain stopped then, which was the one benefit of a frustrating early wake-up. So I combined the Illahee State Park loop with the YMCA loop for 8 miles. I thought it'd be a little longer, but there's more overlap than I planned. It's a good run though, real hilly so there's a strength aspect to it. Nothing fast, but I wasn't slacking either. Now if I could just find the secret Saturday morning meeting spot. 

Easy-to-medium run past Lions Park to East 31st. Overcast and drizzly out, and I  overdressed for a 50-degree day. Sweats off some of the junk I ate yesterday, I suppose. That said, this is the lightest I've felt during December since college. I haven't lifted weights, which I used to do every fall to get myself ready to ski, but the steady miles through November and December play the bigger part of it. I'm looking forward to January and February training since I won't have to spend 6 weeks slimming down.

11th St. to Shore Drive switchbacks, with 5x100 striders. 

An easy run around the YMCA loop after two days off. Tuesday I had an excuse -- jury duty early and I had to try and free my bike from a stuck lock before it started (didn't work) -- but yesterday I just let the weather intimidate me. It was pouring. Weather is better today, though I felt a little stiff and sluggish from the days off.

My brother was in town so we got up and ran the 11th-Shore Drive switchbacks. Just pouring over here, but now we get to go have the first Christmas meal of the season. I'm off a few days next week, so hopefully I'll up my mileage. 

Pre-Christmas Eve run on a treadmill at the YMCA near my parents house in Chicago. Something about the wind chill near zero drove me inside, I'm a weather pansy now. Started slowly but ended up running around 7:30 min. miles. I then ate way, way too much at dinner and gained a few pounds. 

Christmas was a beautiful day in the Midwest, sunny, mid-30s, no wind. I didn't have time for a long run since I slept in and people were coming over, so I just ran a bit in the neighborhoods around my folks' house. 

11th-Shore Drive loop, felt really sluggish and unfocused. A little light-headed even. Could be sugar and meat withdrawals after leaving my Midwest diet behind. 

Took the weekend off from running just because I felt like taking a break, came back with the 11th St-Shore Drive loop today. I'm looking forward to when it isn't so dark in the morning. I'm not real excited about my training the past few weeks, but I remembered this morning that I have met my goal for the first part of winter -- to maintain some consistency and run regularly -- even if the volume and quality of miles could be improved. That'll be the next step, and why I'm looking forward to more daylight and better weather. I guess it's a good day to write about goals. I just realized it's New Year's Eve, Happy 2009 everyone.