Where's the Donuts?

I caved in to my seasonal affective disorder or whatever it is that makes me a pansy about running on rainy mornings, and joined the YMCA. So, I ran on a treadmill and I'll likely do more of that for the next month since it's crummy out all the time. We'll see how this little experiment goes, I've never been a big treadmill guy. Maybe it's Cody's blog subliminally telling me to do it. Anyway, 3.5 at a 7:30 clip, then another one-plus at 7 min and cooled down slower. Not too bad, it was kind of nice to get into a rhythm since I usually battle hills all the time. 

Treadmill weather again. 1 mile at 8 min, 4 at 7:30. I'll head outside tomorrow regardless, can't get too comfy during the winter. I don't love the indoor running, but the option has helped my mindset a bit. 

Another day, another downpour, but this time I'm not trying to whine. I met up with the running club in Port Orchard, groups take off at different times from this dock and run on a nice country road right along the shoreline. I met two other guys for 8 miles at 6:30, when it was pouring and really gusty. A little tailwind heading out and a huge headwind coming back in. Good run though, and having company on a morning like this makes all the difference. We ran 8 min. miles despite the winds, I think I was pushing a little bit (I was reminded once that 'we like to run slow on Saturdays.' I got the hint.) Legs felt good though, nice to feel the road instead of every step on the treadmill.

It was neat being out on the road and meeting other people coming and going out -- it's an out-and-back that everyone does. The only thing I missed out on was the group's post-run breakfast, no hash browns are good enough to justify me sitting there like a drowned rat for an extra hour. Next time I bring a change of clothes. In any case, I'm excited about meeting some other runners.

11th St-Shore Drive loop. Cool morning but no rain, legs felt loose and I warmed up quickly. Kept to a 8 min. pace, easy. 

A rainy night means another round on the treadmill. Missed yesterday because I was in Olympia at the legislature for most of the day then had to do a few hours in the office. Left me without any time. About the same treadmill pace as usual, with the first mile at 8 min. and then down to 7:30 for the next few. This time I tacked on a 7 min. mile for no real reason then cooled down with the last .5. The YMCA bought a slew of new treadmills and were installing them today, so I'll never wait to run again. I've noticed it's hard to run too long on it, my hips start to get a little sore. I think my legs don't stretch out quite as much as they can on the road (especially without any downhill). So I'll keep the long runs outside, wet or not. 

Four on the treadmill, pace from 8:15 to 7:30, gradually increasing. About 31 minutes of very controlled, even running. Tomorrow I'm running a 10k, but it's mostly just an excuse to get some uptempo miles. I'm not in true race shape, but I hope to get an idea of what kind of capacity I have right now. Under 40 minutes I'll be pleased. The rest of the state will be pleased if the Seahawks win. 

So I'm standing at the intersection of 25th and the Burke-Gilman Trail at dawn when a day-glo blur comes screaming at me. I wanted an easy run, and I don't doubt Aaron had planned any different, but while watching him fly down Ravenna Hill I could tell his legs had shifted into the "push the pace" gear already. We tried to start and run easy but the company or something got the better of us. We worked a pretty good pace for 3.5 miles to GasWorks Park, then split up. I tried to calm down a bit since my legs were sore from Saturday, but it was nice out and I did a medium pace back, went around Husky Stadium once and back to 42nd. I was pretty zapped by the end, cumulative from the past two days, but I'm resting my legs now and they'll get used to it. Good weekend of running for January, couldn't ask for two nicer days. (Although I'll ask for a month more of them, if that's alright.) 

Morning treadmill run. I didn't chose it because of the weather, I wanted to hold back to an 8 min. pace and the machine makes me do that. Good recovery run. 

Evening miles on the treadmill. Safe to say I'm recovered from Saturday/Sunday. My legs felt alive tonight, it's been awhile since I've had that pop. Just cruising along -- 8, 7:30, 7:30, 7, 7 -- like it was nothing. Two things kept me from going further -- it reeks in the treadmill room in the evenings, the place is like a slaughterhouse full of people; and I wanted to carefully increase mileage this week. With a long run coming this weekend I want to make sure my increase over last week isn't too dramatic (no more than 10). I realize my weekly miles are still low enough not to really harm by increasing, but I'm playing it safe. If there's counter-arguments to that I'll listen, but if I slowly increase over the next 6 weeks I'll easily be where I want to by Moab (40-45/week) and that'll send me into the spring/summer in good shape.

Morning 3.5 on the treadmill, 7:30 pace, then a friend of mine was at the gym so we ran around the indoor track (it's like running on a basketball court) for another 1.5 or so, I didn't keep really good track of how many laps we did. Nice weather this week, should be a pleasant long run Saturday morning. 

Early Saturday morning out and back on Beach Drive with two guys from the Port Orchard Slugs running club. A lot of club members on that road this morning, we all met for breakfast afterward and there must have been 12 there. Good weather, not too cold and just a little wind. Three of us started at 8 min. pace or so, maybe a little slower, on the way out. We dropped one guy and kept on to the 5-mile mark, then headed back and got to feeling fast for some reason. I don't know the pace coming back in, but we were just short of the point of pushing and finished 10 miles in 75 minutes. 

My left hamstring has a little soreness and pull to it, felt better than it does on the treadmill though. I think it's time for new shoes, so I'll head to the store today. In retrospect I'm glad I decided to take a rest day Friday. Mileage increase was plenty, and I'll probably have a decent jump again next week since Monday is a holiday and next Saturday a guy wants me to join him for 16.  

Beautiful day for a run. I don't mean to rub it in for the Cache Valley folks, but days like this are when I'm glad I've forgotten what the word "inversion" even means. Probably 40 and completely clear and sunny out, makes up for all my bellyaching about damp and dark. I did the Tracyton Beach Road out and back, hit the four mile mark and came back. I meant to run a really slow easy pace but the sun lighting up the mountains and rolling route must have inspired me. I covered 8 miles in 58 minutes, and the last mile was pretty slow coming up the last two hills home. Felt good, and I'm encouraged about the week.

Morning treadmill/indoor track run. My legs were stiff and slow to warm up, never really felt in a groove. I split the run between the treadmill and the track to break up the monotony, and I figure it'd be better to get off the treadmill when my legs wouldn't stretch out. New shoes today, maybe that had something to do with it, and my stretching yesterday may not have been adequate. First mile at 8 min., the rest at 7:30. I start work late tomorrow so I'm going to try and do a little workout in the morning, probably some Tinman miles. 

 supernova - 4

Cold this morning, but the sun came out so that helped. I tried a bit of a workout, it's been awhile since I've pushed on a shorter distance. 3x1 mile uptempo (I initially planned for just doing some Tinman miles, but ended up fast on the first so I changed the workout). Did the Shore Drive loop, repeated once so it ended up at 5.5 miles. 1.5 warm-up, 1 mile uptempo (around 6 min/mile), 400m jog, another mile uptempo (a little slower than the first), 800m jog, then another mile uptempo. 1 mile+ cool down.

My legs felt fine, but my fitness isn't at the workout level yet. I was laboring by the second interval, and really taxed on the third. It's ok, this is the first of the year. After getting home I wasn't too beat though, so I can tell I'll quickly build off of this one (if, that is, I continue to do them regularly). Need to do more striders to get my legs in gear for fast miles in any case.

 supernova -- 9.5

Cold morning, so I went treadmill again. 8, 7:30x2, 7x2, my legs felt fine for running indoors. Nothing more than that. 

 supernova
 

Early morning run along Beach Drive with the Slugs Club. Not as cold as I had anticipated, which was nice and once the sun came up it was perfect winter running weather: cloudy day, between 35-40, no wind or precipitation. I set out for 12, running with this guy Henry. He was going 16 so I met him at mile 2, figuring I'd come back and stop to shave off the four miles. But after the turnaround at mile 8 we really got into a groove and had a great pace going -- right about 7:15 -- so I ran all the way back to his starting point. I was pulling him along by the end, and didn't feel nearly as fatigued as I thought I would for my longest run of the year. The four-mile bump from last week didn't break my legs down at all until the last 800m or so, when I got a bit creaky. Really encouraging run, especially to do the miles at a good clip without too much strain.

The run was a great end to a really good week of running. The mini-workout on Wednesday didn't seem to affect me much, so hopefully I'll have a chance to push another few fast miles in the coming week. I'm going to try and go over 40 for next week, and hover around or just above that mileage for a few weeks.

supernova -- 29

Just a touch of snow on the ground, but enough to head for the confines of the treadmill. Five warm miles at 7:30/min. I felt smooth and strong, the nagging little pull in my left glute/hamstring seems to be going away. Maybe a few days away from the treadmill did that though. Really no soreness or fatigue at all from Saturday's long run, which is a good sign and makes me a lot more confident in my fitness and the distance my legs are getting comfortable with. I took yesterday off to be conservative and keep it that way. 

Morning treadmill run. Started at 7:30, but felt good and stepped up to 7:15 for the last two miles. There's 1/8 of an inch of snow or so on the ground, so of course the gym was almost completely empty. Melted enough now that I should still get a morning bike ride in to work.

supernova -- 38.5
 

Five on the treadmill, 7:15 pace. 

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

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

supernova -- 54 

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

 supernova -- 57

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

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

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

supernova -- 65

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

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

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

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

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

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

supernova -- 90

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

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

supernova -- 99.5  

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

supernova--104.5

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

supernova -- 109

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

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

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

supernova -- 123

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

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

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

supernova -- 135

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

supernova -- 140

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

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

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

supernova -- 154

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

supernova -- 157

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

supernova--161

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

supernova -- 166

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

supernova--171

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

supernova -- 174

Slug Club run on Beach Drive. I was late getting there and figured I'd run alone, but luckily Ernie showed up late also so I had a partner and someone to help hold the pace back. We were planning 10 easy miles, and tried to make the pace more consistent than a week ago. It was a nice morning, in wake of a rainstorm and the sky slowly cleared as the sun came up. Cool, but not cold and the wind died down by the time we were returning. I figured I didn't have much to prove in trying to push the pace, since Moab is next week, so wanted to just relax. That's what we did, the pace felt great and my legs were really comfortable. Here's the splits:

6:53 (first mile is always short because of the route, so it's actually a 5:12 and then 1:41 at the end of the run to even the distance up); 7:04; 7:08; 7:03; 6:50; 7:16; 7:17; 6:51; 7:14; 7:15. 70 minutes total, which was great.

supernova -- 184

Easy recovery miles, short version of the 11th St.-Shore Drive route. Took the dog with. I was running 7:40 pace but then we had to pause to smell every third tuft of grass in the sidewalk, so the pace seemed a little balky the rest of the way in. No hurry though. Felt fine, loosened right up. 24:04 total. 

Got to go find a race report from the Del Sol guys now.

supernova -- 187 

Sprinkling outside this morning, I went to the Y. Four on the treadmill, took awhile to get my legs interested in what was going on but once I settled in I was moving along. It just seemed to take awhile. First mile at 8, others at 7:30; 30:45 total. I spent more time stretching than I usually do, I think my legs need that this week to be nice and fresh for the weekend in Moab.

supernova -- 191

Five easy treadmill miles, first one at 8 and the rest between 7:15-7:25. 38 minutes exactly. I took yesterday off, felt rested today and cruised along. I'm really anxious to run on Saturday, today's my last day of work for the week and I fly to Utah tomorrow afternoon.

The treadmill has a television on it, so I watched 20 minutes of Brett Favre highlights. Welcome to the Aaron Rodgers Era, Paul. Go Bears.

supernova--196

30 minute run on the Burke-Gilman trail. Race warm-up, that's not the exact distance but it's not far off. 

A few pre-race miles up the dirt (kind of) road leading uphill from our cabin. Uphill at 6,500 feet or whatever takes a little toll on a sea-level guy. I realized the race might not be as easy as I imagined. But nothing hurt, and maybe less oxygen in the brain was going to mean I wouldn't feel myself fall apart as early. Always positive at this blog. The place was beautiful though, and I was happy to be there and ready to run. 

Here's the long-awaited race report: 

Woke up on the perfect Moab morning to run: cloudy skies, chilly but not too cold, Ben not making the upstairs stink too much. I was pretty excited. We headed up on the bus and were dropped off way early in true Moab 1/2 fashion. Cody, Ben and I and another friend hung around for awhile, then finally stripped down 30 minutes before the gun and jogged up to the start. I was wearing the FRB jayvee team jersey (the t-shirt instead of the singlet). The start was more crowded than I remember in the past, no room to really warm up. So the jog to the start was really it. We had a tailwind so I figured the first mile would get my legs in gear. They needed it after freezing up at the start. With the threat of altitude effects I planned to go out conservatively but stay in striking distance of 1:25. I felt confident I'd be under that and had that race plan in my head.  Finally, we were off.

Splits, and a little analysis:

6:13 -- First mile is downhill and with that tailwind, so I knew I'd be fast. 300 yards in I was warmed up, and glad I hadn't kept any extra clothing on. The Brian Sell mustache was plenty. I hit that split and eased up a bit.

6:34, 6:34, 6:34 -- Three remarkably consistent miles, if a few seconds slow. I would rather have been under 6:30, but like I said I was running conservatively. Those three clicked right by though, hardly even felt them and passed a lot of people. I think that kept me from pushing, since with little effort I was moving through the pack.

6:23, 6:31 -- Better miles here, I was still feeling fast and kept moving up. I was pretty pleased at this point, especially since at miles 6 (the 6:31, I had hit my watch a few steps after the mile marker).

6:13 -- This mile was a few seconds short, but it was also one with a slight hill. I had two people in sight on the hill so I caught them and left them. It was ambitious, but I like to do that to people who start too fast. Makes me feel like a big man. I was feeling good about the 1:25 goal at this point.

6:23, 6:21, 6:20 -- Now I knew I had locked in a 1:25, and had thoughts in my head of really turning it on for the last third of the race. I really felt good going up the hill around mile 8.5 or whatever, especially remembering how it had killed me in Moab races past. It was a blessing not to deal with the sun or heat at this point. Like I said, couldn't have asked for a better day. I thought through whether or not 1:20 was possible, but decided not to burn it at that point. I felt good, but just wasn't confident enough of my fitness to take a risk like that.

6:35, 6:39 -- Miles 11 and 12 are why I'm glad I didn't surge too early. I caught the women's leader and tracked her for awhile here, thinking I'd draft and then take off the last mile. But she really held me off and my legs were dead at that point. I wasn't exhausted, but didn't have much get up left. By the 12 marker I felt like I was just holding steady, especially since it's on that mentally draining stretch of highway into town.

6:48 -- The last mile-point-one wasn't too bad, considering my legs (especially the quads) were beat down by that point. I held a steady pace, extended the kick into nearly the full last mile and even moved up one more place. The women's leader had pulled away by 150 yards or so, I lost touch with her and couldn't make it up. Maybe if I would have actually heard Paul yell "Mustache it in" at me I could have done it. Even though I still don't know what that means.  

Final chip time of 1:24:15, and I was pretty pleased with that. Great day to run, my best experience at Moab. I'm afraid to go back because my expectations are so high. But a wonderful time, good to run with Cody/Ben/Paul and meet a few other bloggers, and that half time gives me real confidence a sub-1:20 is on the way this season.

Oh, and we ate brugers afterward. Oh did we eat brugers.

Planet Walk run in Logan with Paul/Cody/Jon. Been a long time since I've run in Logan with those guys, it was good. My first time on Planet Walk since the renaming. Nice early spring afternoon, even wore shorts. My legs were recovered from Moab, the soak in the hot tub Saturday afternoon and two days of no work other than a short hike was a wise, albiet a little lazy, thing to do for myself. Hey, I was on vacation. 

Decided to end the lazy post-race week this morning, and headed down to the Slug Club meeting point. Ernie and Mike were there at 6:10 am, looking for 14 miles at 7:30 pace. I would have liked to run 7:30s, would really have liked to. 

We hit 7:30 for the first three, and again for mile 5. I felt good at this point, real relaxed and  enjoying a dark and drizzly Washington morning. But something happened and we'd push the pace then back off, then push, and splits were all over the board -- 7s, 7:15s, even one or two under 7. About mile 7.5 my quad developed a knot in it. I tried to stretch some to no avail but kept on going, kind of subtly prodding (I'm still kind of new, after all) that we get back to a slower pace. But there's a few little downhills on the way in and the sun was coming up, so we stayed with the faster pace. They seemed pleased with it, not too much complaining. My hamstrings were complaining though. I really tightened up, the pain moved back there and I was spent by the last few miles. I stuck with the guys, we finished 14 miles in 1:41:41 (7:13 or so overall?).

Now, my hamstrings are killing me. I've stretched, heated/iced, they're just blasted and I'm shuffling around. I wasn't sore the days after the Moab race, but not running much since did this, I suspect. I think I didn't clean whatever junk out that needed out, so loading 14 decent miles on took its toll. I'll run easy tomorrow to loosen up, maybe take a walk this afternoon. Maybe even a walk behind the lawnmower, since the sun is coming up. Any advice for the hamstrings is appreciated.

supernova -- 220.5 

Short route on 11th-Shore Drive, 25 minutes. Ran slowly to test out my hams and quads, they are still feeling beat up from yesterday. More fatigued than anything else, like I'm running with a charlie horse. Stretched a bunch after the run and that loosened things up some, but we'll see what tomorrow morning brings. I'll be careful for the next few days and hopefully rebound by next weekend. 

supernova -- 123.5
 

Caught a bit 'o luck for St. Patrick's Day. I skipped the a.m. run thinking I'd go to the Y in the evening, so I'd have time to sit in the hot tub and relax my hamstring. Plus it was rainy. But the weather unexpectedly cleared in the afternoon, and I managed to leave work at 6 (which is the real lucky part) so I ended up with a nice evening run outside. 

11th Ave-Shore Drive short loop, plus a few extra blocks (I'm in a rut, I like that route when it's windy though). Hamstring problem is now concentrated only in the righty, and just the lower part of my muscle. It was pretty tight tonight and still cramped up, so I didn't extend the run as much as I planned. Trying to be cautious for a few more days.

Still felt a little tight in addition to the right leg, but other than that an excellent spring run. And the freshly cut lawn is green enough to qualify me as Irish for the day. 29:53 total (7:30/pace), plus 4 miles on the bike (work and back).

supernova -- 127.5
 

Ran on the treadmill today, it was just sprinkling just a little but I though it might be wise to be inside if the hamstring acted up. I wanted to get 5 miles at 8 minute pace but after half hour or so my leg just wouldn't stop nagging me, and I realized how stubborn that thought was -- an extra mile or two now only aggravates it, and I'll get the mileage eventually. So I stepped off at 3.5.

The overall pain and fatigue from the other day is gone, but it has boiled down into a tight little strain or something in my right hamstring. Took yesterday off to rest (although I did bike to work, so it wasn't complete rest), which may have helped a bit but there's lingering pain. It's nothing severe, just a little pull and tissue soreness about mid-hammy, more toward the inside of my leg. I was limping a bit when I stopped running because it seems to seize up, and stretching was kind of painful. I'll keep massaging away at it and icing, give it a little try to loosen up in the morning and see what happens.

supernova -- 131

No running since Wednesday, I've gently tried both days but heard a clear 'not yet' from my leg. The hamstring thing is still nagging away, I must have aggravated it Wednesday so I'm going to hold back for a few days. It's a very small area that's in pain now, kind of strange, but it really limits me lifting my leg to take a stride. I may swim tomorrow morning for awhile to get a "workout" in. This morning I went for a walk, then stretched and iced.

My right hamstring wasn't as obviously painful Sunday and Monday so I gave it a go this morning. Just a short run as a test. It's definitely improved, the sharper pain isn't there anymore and I was able to run pretty freely from the beginning. Still a little tight at some points later in the run; then again, I didn't run very far so who knows what's in store when I run a real distance. If I recover well and the muscle feels good through the day I may try for a few more tonight. Hopefully I can slowly come back now after a few days off, babying the hamstring just enough but still keeping in some routine.

Probably a bit short of 2.5, but in that neighborhood. 18:36 overall. Ice is on it as I write.

Finally some good news. 4.5 miles this morning on the 11th-Shore Drive route, and no pain in the hamstring. Absolutely fine. A little tired, but that's what I get for taking 5 days off. I didn't really feel a groove at all and it was kind of a cold, drizzy morning, but I was smiling the whole way. 33:20 total, so just under 8/minute miles. Back to the ice, etc. now to make sure it stays this way.

supernova -- 138

Five on the treadmill. Legs felt loose, no hamstring pain at all. I think Josse's suggestion to find those trigger points really helped (thanks, if you read this). I started a little slowly (above 8/min miles) then gradually worked down to 7:35 or so as my body allowed. It was pretty encouraging. 40:06. Now if only the sun would come out and stay out.

supernova -- 143 

Four treadmill miles on cold, rainy (snowy some places) morning. Pretty easy pace but I'm feeling comfortable and peppy again; 31 minutes. Another day without pain in the hamstring, so it looks like that's done with and I can get back into a routine next week and get the mileage back up.

supernova -- 147 

Morning run with the slug club. Ernie was running 18 but that sounded a bit rich for my blood after an abbreviated week, so I met him at Waterman Dock, which is near the 3-mile marker. Left Waterman at 6, nice morning for a run. No snow/rain/sleet like yesterday, and it turned out to be great -- cloudy, about 40-45 the whole time, no wind. We were dead set on a comfortable pace and managed it for nearly the whole time, about the most consistent run I've had on that route. Miles were: 7:38, 7:24, 7:21, 7:49 (someone messed up the mile marker past Manchester when they repainted is the rumor, because the next one is always short), 7:10 (turned around at this point), 7:02, 7:26, 7:29, 7:10, 7:26, 7:06, 6:47. The 7:10 on the way back was inspired by two camels along the route, I think I got excited. One had two humps, the other had one. Too bad James wasn't there to run through their field and get chased. The last two were fast because I needed to get to the bathroom and was in a hurry. Conversational pace the whole time though, and there were a lot of other sluggos out on the road who met up at breakfast.

1:27 total, really a great Saturday morning run. No pain in the hammy, so I think I'm all clear. Back up to a more normal mileage next week and shooting for 15 next weekend.

supernova -- 159

Morning run, a little cold but no rain so I went outside. The sun's coming out now. 11th-Shore Drive long loop, plus .5 up to Cascade Trail at the end to make it an even 5. Easy pace to start (7:35) and I gradually sped up until I was going at a good clip, probably around 7/min. 36:26 total, so around 7:15 pace overall. Legs felt good, rested from yesterday. Good way to start the week.

supernova -- 164

Five on the treadmill. Straightforward, cruised through, faster than I've ran indoors in awhile. I was all alone in the Y's little running room, much better to watch baseball highlights from Opening Day that way. 38:13. 

supernova -- 169  

Back on the blog today, just barely. Wednesday I didn't wake up sick, but felt a little tired for some reason so I decided to sleep in, planning to run in the evening. By the time I got out of work it was dark and I was worn out, so I skipped it. The next morning the crap that's going around the office hit (and since like 5 others are out with it, I couldn't take the day off) and I've been just dragging along for two days. To try and recuperate I skipped the slug club this morning and went for a slow 5-mile on the Warren Bridge-Manette Bridge loop. Felt fine in my legs, just real worn out and full of snot. I'll ease back into it, felt good to get out and sweat a bit. 40:06.  

supernova -- 174

Getting over the cold, it's on the way out now and I'm regaining some energy. I took it easy this morning, 3 slow miles on the 11th-Shore Drive loop. Bundled up and tried to sweat the crud out on kind of a cool, drizzly morning. 24:06.  

supernova -- 177

11th-Shore Drive with the full loop, cool morning but the rain held off. Windy, but this route gives a good wind block for some stretches where I picked up the pace. Ran briskly on the downhills also. Moving a little faster than yesterday, I have some energy back. 31:21.

Morning five miles on 11th-Shore Dr., with the addition to Cascade Trail. I wasn't paying attention to my watch and didn't notice that I picked up the pace from usual -- 6:58 average, and some were quicker than that because there are a few good hills on the return that slow me down. It hit me at about 4 miles or so, got tired and struggled a bit but pushed through to finish. Up until then I never felt like I was pushing the pace or straining, which is a good sign. 34:50.

supernova -- 186.5

11th-Shore Drive, I was going to do the 5-mile loop but had to get to a bathroom pronto about halfway through, so I did an abbreviated route. 22 minutes. Lazy weekend, I just had other things to take care of that took the place of running so I skipped a workout Saturday. 

 Cool morning for a run on the 11th-Shore Drive loop, got the full route in this time. I ran a little faster pace on the way out and picked it up a bit the last mile. Just felt good I suppose. I wasn't pressing real hard, but could feel that I was putting forth a little more effort than usual. 34:52.

supernova -- 194.5

I had to run an errand this morning, so as long as I was taking the car out (I usually ride my bike to work) I figured I'd drive by the YMCA and run a bit. 5 on the treadmill, it was actually a nice change of pace even though it's a decent morning to run outside. It's kind of hypnotic to get in a zone on the treadmill, I covered up the displays for time and distance so I wasn't just focusing on when I'd be done. Anyway, my legs felt real fresh and just cruised right along. I'll probably head back outside tomorrow. 37:19. 

supernova -- 199.5
 

Lions Park-Tracyton Beach Road route short version, turned around at the 30 minute mark, part way up the hill to Essex Road. No Slug Club meeting today, I got into a little fender-bender last weekend so couldn't drive around to Port Orchard (that has helped me log some miles on my bike this week though!). I was really herky jerky today, couldn't get in any rhythm and just felt like I was slogging along. I started at a decent pace, 7:30 miles, but slowed to 8 on most of the second half of the run, and even that felt like pushing it. It was windy, which didn't help, but I'm not sure what it was slowing me down. Nothing feels broken and I wasn't up late or anything. Just one of those off days, I suppose. I think I need a good stretch. Time for some yard work in the rain, that lawn isn't going to mow itself.

supernova --  208

11th-Shore Drive morning run, I'm lucky enough to live down here where the snow isn't sticking and its a decent day. It's supposed to get a little warmer this week, that'll be nice. All that gravel shoveling on Saturday aggravated my left hamstring, it was tender when I went to bed last night and painful at the start of the run. It didn't slow me down or bother my stride much, but it hurts when I stretch. A few days of easy running and less shoveling will help, I hope. Different hamstring than was hurt last month, so I'm not worried about anything chronic. 36:14 

supernova -- 213

Really nice morning, sun was coming up as I left and it was cool and clear. It keeps raining at night and clearing in the morning, I'll take it. 11th-Shore Drive loop again, average pace, a little quicker than yesterday. My hamstring felt fine, which is good because it was really sore at work yesterday. All that sitting must tighten it up. Just a little tender to the touch now, but nothing to really worry about. 35:47. 

supernova -- 218  

Running a little late today and the boss called so I need to go in early, so I cut the 11th-Shore loop for the short version. Short, but something for a Thursday. If the sun comes out maybe I'll go out tonight, though more likely I'll shovel gravel in the backyard. Pretty easy miles, calm outside. 23:43. 

Another pleasant morning on the same route. 11th-Shore Drive, fewer barking dogs outside. I started slow but worked in a decent pace, one of these days I'll start extending these routes. If I get my car back from the shop today I'll drive to Port Orchard for a long run tomorrow morning, which I could use. 35:43.

supernova -- 226
 

Short route on 11th-Shore Drive, I got a little preoccupied with other things over the weekend and put running aside. So a short run was my way to come back a little. I've been in a lazy rut and need to get going again. 23:17. 

Ok, sun is out and I got back to the routine. 5 on the full 11th-Shore Drive loop, feeling more energized now. Easy pace, pleasant outside, 35:21.

supernova -- 234  

Five on the Warren-Manette Bridge loop, good to break out of my rut and do a different run. Felt good, slowed down a bit near the end because I was pushing the pace, but that's a sign that everything felt fine. Especially on a route with so many hills (more downhill on this one than others). Beautiful morning also, sun's out and temperature is really mild. I think it was a bit short of 5, I'll add a little next time. 35:55. 

supernova -- 239 

Easy miles on the Burke-Gilman Trail in Seattle. It was nice to run a flat course. 39 minutes. 

supernova -- 244 

Back to running, took a little break there. Probably a little more than I should have. My foot was bothering me, I thought it might have been faciitis, I don't think it was though. So a few days off turned into a long break because I went to Chicago and didn't run there. Now I'm home, foot feels fine, and I'll try to get back into a routine. 

Short version of the 11th-Shore Drive route, just to get back in it. Took it real easy, just enjoyed the rested legs (which are a little less fit, although I've kept riding my bicycle every day to work to keep me in some shape). Warmer outside than I expected, and it's supposed to get hot the next few days. 24 minutes.

supernova -- 247

Warmest morning of the year so far, five miles on the 11th-Shore loop. For the first time ever I bumped into other people running that route. Maybe it'll pick up as the summer begins. I was a little sluggish, but that's probably my body's leftovers from an epic lawnmowing session last night. Good pace otherwise, good frame of mind to run in. 35:56.

supernova -- 252

Beautiful morning on Beach Drive, I was back with the Slug Club after a few weeks away. Mike and Ernie ran marathons last weekend so the plan was for easy miles -- of course, we ended up pushing the pace at the end and threw in a 6:43 mile on #8 and 7 minute on mile 9. Other than that the pace was around 7:20, we were pretty consistent. I felt good, my left foot is bothering me a bit but I think it's more like a bruise on my heel than anything more serious. Fitness felt great for that distance, I even enjoyed the miles that were a bit faster and forced a little effort.  

supernova -- 262  

 11th-Shore Drive. Nice morning. My left foot is still sore when I begin the run, but it goes away real soon after I warm up. Still hoping it's just a heel bruise or something, doesn't seem to be getting any worse or affecting any other muscles. Felt strong otherwise, a little warm by the end. Stretched my legs out some on the downhills coming home. Good way to start the week. 36:26.

supernova -- 267 

Rainy morning and I went with a relaxing workout. Indoors on the treadmill at the YMCA, I wanted to baby my foot and see if that surface was a little easier on it. I just ran for 25 minutes to get the heart rate up, right around 8 minute miles. Like it has been, my foot was stiff to start and felt ok after warming up. Nice stretching session afterward.

supernova -- 270 

Warren Bridge-Manette Bridge route on a misty morning, kind of cool. Good pace, foot was a little iffy to start but fine once I got going. There's a few hills on this loop, so it made me work a bit. I was pushing some at times but stretched my legs down the hills. The slight change in pace and different scenery were good for me mentally. 36:42.

supernova -- 275

11th-Shore Drive loop, I had a bathroom emergency and had to cut it off a bit short. No rest stops on that route. Again, the foot felt alright after warming up. I have noticed there is a small lump on my left arch, under the skin. I felt it last night massaging my foot, and it was there this morning. No idea what it is, but I have a feeling it's connected to the discomfort. 30:48.

Long run planned with the slugs tomorrow, I've put together a decent week of miles for the first time in a month. Still a ways to go to really get in shape, but at least I'm getting back in the routine.

supernova -- 279 

Early morning run with Mike and Ernie from Slug Club, it was beautiful out by 5:45. Sun was coming up through the clouds, a little mist hanging over the water, and maybe 60 degrees. I even forgot how early it was once we got started. We saw an eagle eating a bloody breakfast, like three feet off the road. The thing just stared at me, like I was going to get eaten next. I was a little worried about my foot, heading out for 16 and all. I felt it most of the run, though any pain went away once I warmed up. I did feel a slight pull the whole time and I was aware of it, but I tried not to favor my foot.

The plan was a "true 7:30" pace, according to Mike. Like usual, that didn't happen, Ernie complained about it the whole way but still finished right with us. Here were the miles: 14:57 (first two); 7:22 (at this point, Ernie says 'You guys go ahead, I'll stay back at 7:30 pace'); 7:19; 7:08; 7:35; 7:13: 7:26: 7:39: 7:06 (Ernie, still with us: 'Alright, I'll let you guys go so I can hit 7:30s'); 7:19; 7:05; 7:22; 7:05; 7:30 (Ernie, after slowing down 15-20 yards behind us and then catching up: 'You guys going to hit 7:30 at all?'); then 7:14. For some reason a rhythm was hard to find today. Still, an enjoyable run. At mile 14 my legs broke down a bit, but nothing serious, just that training breakdown that feels good.

After the run and stretching my foot flared up and became painful to walk around. So I sat and drank coffee and ate French Toast for an hour. I'm at home now, did some fairly intense stretching (all over, but focusing on my calfs and feet), massage with a can and my fingers, and icing, and my foot is feeling alright. I'm watching it closely though, I think the plantar may be inflamed. That's my theory to why I can feel the little lump.

supernova -- 195

Nice recovery run today, and good news on the foot. I met Aaron on the Burke-Gilman Trail in Seattle, didn't wear a watch and just ran at a comfortable pace for awhile. Nice to catch up, and another beautiful morning. Four and a half is an estimate based on a few mile markers I saw and the clock time when I finished. No pain in the foot though, not even on the warm up. I played basketball for an hour after running yesterday pain-free, which tells me maybe the shoes are do for a replacement. I didn't get that done today like I planned, but hopefully soon. I think massaging my arch and icing really helped Saturday morning, I did it again this morning after the run and the plantar seems to be improving. 

supernova -- 299 

Took Memorial Day off to plant in the yard and cut the grass, I got up early but went out to breakfast instead of running. Came back with the 11th-Shore long loop this morning. Easy pace, overcast skies. My foot was a little painful at the start, but warmed up and I didn't notice it. I didn't have a chance to buy new shoes over the weekend, but I have a pair of trail runners I haven't worn in months, with probably 50-70 total miles on them. So I wore them today, I'll work them into the rotation this week until I get to the shoe store. Stretched, massaged, etc. and icing right now. 36:17. 

 pearl izumi trail

11th-Shore short loop, the pain is still hanging around in my left foot and I mis-timed my bathroom stops so the run was cut short. I needed to spend more time doing the massaging/icing to get this thing healthy. I felt pretty sluggish today, probably a combo of the cloudy weather, skipping yesterday's run and some tentativeness because of the foot. The slug run tomorrow will be shorter than last week, I'll stay on the safe side for a few more days while I heal. 24:20

supernova -- 302 

Easy Saturday with the Slugs. The other guys are breaking down so we scaled it back, I could have added a few but we were trying a new breakfast place and I didn't want to be late. As usual the pace wasn't on 7:30. We even tried to make it a contest and have each guy lead a mile without using his watch and see who could hit the closest (my try was 7:15). The miles went: 15:30 (1,2); 7:43; 7:19; 6:56; 7:19; 7:15; 7:25; 6:45; 7:03. The last two were after I had stopped to go to the bathroom, so I was rushing a bit to catch up. My foot is a little sore now, but I didn't feel it for the majority of the run. My heel feels a little more pain now. It's improving, but I should be patient and keep on the treatments. Breakfast place was a winner, I think we'll keep going there. I went with the waffles. 1:13 total.

supernova -- 312

Quiet Sunday morning run, I wanted to get a few miles in because I'm flying to Denver early tomorrow morning (like, pre-dawn early) and probably won't have time to get out with meetings all day. If anyone knows routes in downtown Denver, send them my way because I'm there Tuesday also. 

Warren Bridge-Manette Bridge route, but instead of running through Evergeen Park I went up Park Avenue, through downtown on 4th and to the new marina. I jogged out to the breakwater and did a once around it, some body told me it's 400m exactly but I'm not sure about that. Marina was packed because they had opening ceremonies last night, and I ran into my publisher who was clearly just getting out of his yacht bed and strolling along the dock. Then back to the Manette Bridge and home on upper Shore Drive. Maintained a comfortable pace the whole time, a little extra effort on some hills. Foot felt ok once I got going. 46:02. 

pearl izumi trail
 

Turns out I did have the chance to squeeze in a Monday run in Denver. I was a little skeptical since I was up at 3 a.m. to go to the airport then spent the day sitting in either an airline seat or a conference room in downtown Denver (so long, in fact, that I've had a sore neck for two days from the angle I was sitting in). But I ditched a schmoozy cocktail hour the conference hosted to hit the hot streets of the city. It was 85 that afternoon, and I was jazzed to get outside and run in that weather. If anyone's familiar with Denver, here's the sketch of what I did: From the hotel on Grant Street down about 1.5 miles to a canal trail, then back along the canal into downtown. Pretty nice trail, full of people getting off from work. I felt the heat and the altitude after 2.5 or so, but kept up because I get like that with others around me running. I cut up through downtown by the performing arts center, back to the government plaza, then around the capitol and back to the hotel. 4.5 total, 32 minutes and a good sweaty shirt. 

My foot actually didn't hurt much at all, perhaps because of the heat or that I had so much else on my mind. The downside was I then had to rush down to dinner and didn't get a chance to ice it.  

Early morning in Denver, sun was up but it wasn't hot yet, reminded me of those nice Logan mornings in the summer. I wanted to tour the city a bit and figured the streets would be empty at 6:30 a.m. -- wrong. I was amazed at how lively downtown was, packed on the sidewalk by 7 and full of cars to stop-and-go for. But I had a few nice stretches and felt my rhythm. Started out with just a touch of foot pain, but it subsided fairly soon and wasn't a problem, though by the plane ride home late last night it was aching a bit.

Anyway, another general outline of the run: Hotel Warwick to the capitol, then down the hill toward the art museum and library. I ran around that complex and park, then shot up the surprisingly busy 16th Street Mall. Guess everyone has to get a Starbucks and get to work by 7 in that town. Ran all the way to Union Station, then over to the baseball stadium the Rockies play in and did a lap around it (the outside of it, not the bases). Then back some street outside the park to Broadway, which is a major arterial into downtown, then cruised down Broadway back to 18th Street and up to the hotel. 32:02.

Eight on Beach Drive with Mike, Ernie was out of town. The two of them have an Ironman in two weeks, so they're all done with high mileage runs for awhile. Next two weeks I'll be solo if I want to get double digit miles. I would have added on today except my parents were in town, and sitting around drinking coffee with the old man beckoned. Anyway, good run, we got to talking politics (both Slug Club politics and national -- you can guess which is more intricate) and lost track of the pace. So we ran almost every mile under 7 minutes. But it felt good on a cool, cloudy morning. In the best news of the day, my foot didn't hurt at all. I didn't even remember I was having a problem until I was standing there stretching talking to another slub member who I've complained about it to. So I got that going for me. 55:50.

supernova --329

Kind of a lazy/busy week so far, finally snapped out of it with the Warren-Manette bridge route. I felt strong and smooth and relaxed, helps to have a few days off I suppose. Foot feels alright, I did the therapy again (I haven't done it on the days I don't run, and it felt like it flared up playing softball the other night). Didn't push the pace, but I was moving fairly well and kept it comfortable without going too easily. 36:10. 

supernova 

Small group of Slugs this morning. I ran alone on Beach Drive, only four others out there. I ended up with a much faster pace than I intended -- under 7/min miles -- but I didn't feel like it was a strain or pushing at all. The pace actually felt pretty relaxed. I knew that was a bit fast when I looked at my watch, but the pace felt fine so I went with it. No real foot pain, it was stiff when I started out but loosened up and was no problem. All the talk at breakfast was about Ragnar. 54:04

supernova -- 342

A beautiful morning, finally. Five on the 11th-Shore loop, tried to keep an easy pace and just relax. I was stiff from not stretching much yesterday morning and working in the yard all day, but I worked out the kinks eventually. Foot was sore the first 200m or so. 37:00

pearl izumi trail  

A few easy miles to start the week. I just wanted to run for a little while, went 23:45, so probably 3 miles or so. It was nice out and I went over by Shore Drive and ran around some streets by the water, not my usual loop so I'm not sure of the distance. No foot pain, and my legs were more loose and relaxed than on Sunday. I'll go longer with a little more focus tomorrow, had to just enjoy the sunshine today (because it's not going to last). 

pearl izumi trail 

Cloudy morning, summer's over for this week. Out and back past Lions Park on Tracyton Beach Road (turned at the bend in the road right before the uphill to Essex). I focused on a good pace, right around 7 min/miles, then picked it up for two or so on the return just to get a little bit of a workout in. The uptempo felt good, I got into a rhythm. I was winded by the end of the run, but in a good way. The foot was a little sore to start and it hurts now though, the pain isn't bad or debilitating, but it seems to be hanging around. 58:10.

supernova -- 342
 

I traveled to Galesburg, Ill. for a wedding Thursday, fly the red eye so I was pretty out of sorts for a day. Thursday I woke up early, before it got humid or too warm, and ran the streets of Galesburg. It's a tired old Midwest railroad town, and I just wandered around these old brick streets for awhile without much thought to time or pace. I finally found a park with a nice paved trail and did a loop, then wrapped it up. I thought I would have a chance to run again in Galesburg but some other things came up and I had to help out with wedding stuff that took away that time. 43 minutes. 

supernova 

Weird few days, I ended up in Eagan, MN on Sunday afternoon. A real close friend from college died over the weekend up here, so some of us canceled our plane tickets after the wedding and drove up here. Again, there was some preparation we were asked to help with, so I didn't have much time, but snuck out for a quick run Monday morning. Where I stayed had a beautiful forest preserve nearby, I ran soft rolling trails around little lakes. I could have kept going all day, it wasn't even that hot out (for Minnesota, anyway). Really nice run to clear my head and get a sweat going, I needed it. My week was thrown off by this (I flew back to Seattle overnight, again), but I'll try to still get some miles. 38 minutes. 

supernova 

Back on the 11th-Shore loop tonight, it feels good to be back on a normal route. Hopefully I can get in a routine again. I ran at a good pace tonight, I had a lot on my mind and needed to unwind so I was pushing to just get rid of anxiety and pent-up energy. My legs and lungs held up fine, hopefully tomorrow morning I won't be stiff. 34:57.

My foot pain is slight, but hanging around. Not really in the plantar area anymore, more like a bruise close to my heel. Still goes away a few minutes into the run. 

pearl izumi trail  

Wrapped up a real low mileage week with the 7-mile loop to Lions Park and back across the Warren and Manette bridges. It's really warm out this morning, going to be a hot day (and there's a lot of lawn to cut now). Wasn't too bad for the run though. Foot was stiff and sore to start, loosened up .5 in or so, I kept up a good clip but didn't push or up the tempo too much. After an easy week I'm not surprised to feel fresh. I would have liked to have run more miles this week, but the wedding/funeral/traveling/late nights threw everything off and I still feel like I'm catching up. Good to have the weekend here.

supernova -- 360 

11th-Shore Drive loop, medium pace. My foot didn't have any stiffness or pain to start, like has been happening, but I felt some quick soreness occasionally during the run in the plantar area. Weird, just seems to hang around. Legs felt good though, hopefully it's the start of a quality week. Sunny and warm but not hot like it has been. 36:10.

supernova -- 365

Beautiful cloudy and cool morning here, this is more like a Seattle summer. I changed my schedule to start a little later on Tuesdays, so I have more time for longer runs. I went out past Lions Park on Tracyton Beach Road, went to Essex and up the dead end road there, then back with a little detour through the park. Felt good though I was tired by the last mile, in a good way. The foot is the foot, about the same dull pain at the start then nothing, and I'm icing, etc. again now. I'm shoe shopping this weekend, maybe that'll make a difference. I watched Paul's WBR video last night and I'm definitely more motivated for NWP now, I think that'll get me in gear for the next few weeks.

supernova -- 374

Morning run on the 11th-Shore loop. I felt a little sluggish and tight, but with the hills on this route it's pretty normal for my legs to feel heavy starting out some days. I didn't push the pace. A little foot pain, but more in the heel. Again, nothing serious, but it's there. Going shoe shopping with my day off tomorrow, maybe that will help. 36:33. 

pearl izumi trail 

Slept in a bit for the holiday and then did the Warren-Manette Bridge loop backwards. That means the longer climb up the Warren Bridge, but it felt alright and I took it easy. Warm out though, humid. Didn't feel the foot much, that may have been because I spent an hour doing errands and puttering around, so I didn't go out cold. Still, it felt nice to be pain-free, at least for a day. Not as long as I had originally planned because I got the late start, but with a good run tomorrow it'll be my best week in awhile. Finally getting back to where I should be. 36:22. 

supernova -- 379 

Slight change from my usual Saturday schedule, but there's some method to it. I got to bed real late last night after spending the day in Seattle and watching fireworks from the ferry home, and slept fitfully because fireworks are legal here in Kitsap County and it's like Baghdad the early hours of July 5. Since I had to work a few hours this morning and then judge a mustache contest (yeah, you read that correctly -- my profile photo shows my credentials) I decided to sleep in and skip the Slug run. So tonight I did 6 miles to Illahee State Park and back, it's the hilliest route I have and was pretty warm by evening. Run went fine though I labored a bit (ate tortilla chips before leaving --dumb), but I didn't notice any foot pain. I'll get up tomorrow and do a morning run, kind of a Ragnar simulator I'll try a few times before the race. It won't be the same turnaround as two Ragnar legs, but I'll see how I feel on less rest than usual. 45:07.

supernova -- 385

I was a little sluggish this morning coming off the evening run, but took it easy and didn't run far. Wound through Manette for awhile, no route, headed back knowing it wouldn't be many miles. I may be rounding up to call it 3.5. I ended up at Manette Park and did 6x100 striders on a nice grassy field, been awhile since I've stretched my legs like that. But a good run, I'll do that Ragnar simulator exercise a few more times before the race, I think it might help teach my legs something. 25:26. 

pearl izumi trail 

Morning run on the usual 11th-Shore loop. Really nice outside, good medium pace. Nothing to report on the foot, very slight irritation mid-run. Stretched my legs out some on the way home because I was rushing to the bathroom. 36:08. 

pearl izumi trail 

Another beautiful cool and bright morning to run, I hope this holds until NWP. I did the Lions Park-Warren-Manette bridge loop, realizing in the park that I had turned too early. My brain was on cruise control. So I rambled a few other streets on the way back, little extensions in Manette to bring the run up to 7 miles. Legs felt good and I stretched them out in a few places, but no sustained up-tempo. It feels a little late to do much tempo training before Ragnar, probably some more striders over the next two weeks are my best bet at this point. My left heel was a little sore to start, but no big problems and didn't get worse. Good start to the week so far. 52:05

supernova -- 392

Skipped the morning run because I was planning to play hoops at lunch. I suppose it's a cross-training workout, but really I just felt like playing ball and didn't want to be worn out. I got in about 40 minutes of stop-and-go running with my heart rate up, so it's worth blogging. 

The highlight (depending on how you look at it) was this: A guy named Marvin Williams is from my town. He plays in the NBA for the Atlanta Hawks, and apparently has nothing better to do in July than come home and play pick-up basketball. On one play a guy on my team drove baseline, pulling the guy guarding me and Marvin to double. I cut through the key and he passed to me, but me, not thinking about how quick a 6-9 NBA power forward and move four feet, tried to go to the rim. Marvin didn't think so. So I got swatted by an NBA player, my new claim to infamy.

With that, back to running.

I wanted to do another little Ragnar simulator, so saved my run until evening (to be followed by the Slug run early Saturday). I had planned for 5, but worked 30 minutes longer than I had hoped and I had to squeeze it in before they showed Top Gun on a roof in downtown Bremerton (couldn't miss that). So I sped through 3 miles in Manette, showered and got back downtown. The run was at about 8 p.m., I kept a good pace but nothing that could be called uptempo. Felt great after a long day at work, I remembered that when I lived in Chicago running late night on Fridays was the norm (1. because it's too hot in the summer to run any other times, and b. I was a loser with no better plans. Like watching Top Gun.). 22:05.

pearl izumi trail 

Early morning run on Beach Drive with Slug Club. They are ready for Ragnar, one woman is even sewing a commemorative patch for the team members. It was a great morning, cool and bright. I ran the first two then picked Mike up, but he just ran one or so with me and went back to meet another guy. I ended up taking off soon after I left him, I was feeling it and just went with the tempo for eight miles (Mike and Ernie would never have approved of this pace). Turned into a really good workout, the fastest consecutive miles I've run in awhile. And I was really comfortable once the pace sped up, no pain whatsoever in my left plantar or heel. The course is pretty true also, no big hills to aid those mile splits. I eased up on the last mile, about three miles from the finish there was an inkling in my brain to stretch the workout into a half-marathon and try to run sub-1:25. That would have been a bit much. 

Here's the splits: 14:08 (first two); 7:23; 6:54; 6:55; 6:55; 6:49; 6:41; 6:26; 6:08; 6:36; 7:01.

The 6:08 required some extra effort and I was trying to push, but other than that the sub-6:50 miles came very easily, which really encourages me heading toward Ragnar. I didn't feel any sluggishness from last night's run, though I did have 9 hours rest. That's less than usual though, so maybe it helps a bit. Anyway, a great running day. 1:22 total.

pearl izumi trail  

I was a little cooked from Saturday's workout and my hamstrings asked for Sunday off. I gave it to them. This morning I ran easy on the 11th-Shore route, five miles in a bit longer than usual. I even ran the last 200m with a card table in my hand (it was on the corner with a 'Free' sign taped to it. The sign might have meant the stuff once on the table was free. But I have a new card table, and the neighbors might have learned a lesson about sign placement.) The run felt good though, by the end I was all loosened up and running free. No foot pain to speak of. 37:16.

pearl izumi trail  

Eight miles, Tracyton Beach Road through Lions Park, to the curve before Essex and back. I was pretty sluggish getting going and my left ankle was achy and stiff (weird) so the run out was slow (29:57). I picked it up a bit on the way back, got into a groove and worked some up the hills. 28:24 for the return. 58:22 overall, about 7:15/mile. 

pearl izumi trail 

11th-Shore Drive loop, cloudy morning. Easy-to-medium pace, a little soreness in the foot at times. Felt strong. 36:09. 

pearl izumi trail  

New shoe day! 

I waited until later in the day to run, just to keep my body guessing as I do whatever final prep for Ragnar is left. I didn't go real long since miles today won't make a difference next Saturday, but I figured changing up times can't hurt, maybe that'll help prepare for the strange schedule of Fri.-Sat.

Anyway, I was in Seattle so I hit the Burke-Gilman Trail around 8 p.m. I did a little more than a mile at an easy pace, then must have had some steam to blow off because I took off and was feeling it. Three tinman miles (6:30) and it felt great to get my legs going and push myself. I hit the 4-mile mark or so (I ran for 28 minutes; the mile markers were inconsistent) then turned around, soaked in sweat on a warm night. I eased up a bit on the way back, just enjoyed the evening. I had shed whatever pent-up energy needed to get out, and that felt good. I spent time focusing on Ragnar, thinking about the legs and what's in store (at least as much as you can visualize that thing). Returned in just under 30 minutes, then went and ate a calzone. 57:30.

supernova -- 8

Five on the Warren-Manette bridge loop. I ran slowly to test my leg and see how it was feeling. Sunday night at softball I slid in the dirt and tore up my right hip a bit, then that night it swelled up and was really, really painful and tender all around my upper leg. (And we lost the softball game.) Monday morning I was limping around. After ice and soaking it with peroxide it's calmed down, and just stung on the run more than anything. An annoyance, but nothing structural to worry about. In any case I ran pretty easy, just getting a few last runs in before Ragnar.  37:50. 

supernova red -- 13 

11th-Shore loop, I ran it at a fairly good pace (sub-7). Just wanted to get some brisk miles in as a Ragnar taper, and they felt good. I'll run about the same tomorrow and maybe a few miles Friday morning as the last prep. Ready to run though. We've had cool mornings the past few days, cloudy and around 55 then warming up into the 70s by afternoon. If it holds that'll make those last legs a little more comfortable Saturday morning.

supernova red -- 18 

Ragnar leg 1: I rushed out of work Friday afternoon, caught the 5:30 p.m. ferry and drove north on I-5. Not the ideal way to prepare, but after hearing that most of the team had been up since 4 a.m. catching planes, I didn't feel so bad. No traffic, and I arrived in Edison at exchange 11 about 30 minutes before Andy arrived for the handoff. Enough time to dress and jog around to get a little warm and meet my new teammates. I took the baton from Andy as the sun was getting dim and took off on a really flat route surrounded by fields. Real quiet, no traffic and long straightaways. It took four miles or so to get into a groove; sitting at a desk and then in a car all day didn't help loosen my up and I wasn't in a groove. I passed one team on that stretch, a women's ultra. But that was it, kind of a lonely road in a real rural area. I didn't want to push too much too early but I hit the first hill (at 4 miles) and started to feel comfortable. I charged up that one and hit some rollers, started passing teams. The slight downhills were great and I was able to stretch my legs. A few little up and downs and I was moving, caught two guys with under a mile and hit Padilla Bay feeling great. Perfect temperature. Handed to Dale right at dusk and walked away from the first leg ready for more. By my watch it was 6.6 miles in 42 even (I think, whoever has the bible can correct that), about 6:21 per mile.

Ragnar leg two: After my hand-off I directed the van into Mount Vernon, where I grew up. Here's where being a local paid off: I knew where Denny's was. We skipped sleep, Mark and Craig grabbed some food there, I jogged five minutes in a parking lot then stuffed a bunch of snacks down my throat and we drove out to the major exchange. I dozed for 20 minutes on the grass until van 1 showed up. My leg picked up at Washington Park in Anacortes. After Andy and Craig ran long legs in this set Mark and I both pulled doubles. When Mark handed it to me we had stretched out under our prediction again, so things were going well. It had cooled down but was warm enough for short sleeves. The double of 23-24 put together a very hilly 6.3-mile leg with a 3.6-mile leg that was mostly downhill. I started 23 knowing it would be the bear of my race, so I pulled a little mental trick and ran blind, no looking at the watch. I didn't want to focus too much on "how much longer," at least that was the theory. I tried to maintain a solid pace up the hills, since there were a few major ones to start the leg. Again, I felt really strong on them and was passing a lot of teams (This was my training -- and where my house happens to be located -- finally coming through. I run hills every day, I have no choice.) I must have went by 20 teams this leg. There were some lonely parts though, which were exhilirating in a way. Middle of the night, trees so tall and near the road I couldn't see the moon, and just bombing along the downhills with no teams or cars in sight. It kept my mind busy, although the drivers using their brights on a skinny road gave me something else to think about. Jerks. I worked a few more hills, then with what I though was 1.5 to go glanced at the watch. I was right on target and still feeling pretty strong. I went through the exchange in good spirits -- and good time, 42:30 for a tough 6.3 (6:42) -- actually kind of excited to ultra the leg. One more climb and I was at Deception Pass, with the downhill lurking. I was smelling it. The bridge was tricky, it's a tight running path up really high, you're right on the edge of the bridge. I looked right at the start and almost lost my balance, really weird. I had to slow my stride down because the sidewalk was really inconsistent with little step-downs and slight turns, didn't want to sprain an ankle. But it was good -- when else will I run that thing at 3 a.m. and not be on LSD? (I'm kidding.) When I stepped off the bridge I got going again. I was pulling runners in pretty fast at that point, which had me jazzed and pulled me to the finish. There was a small hand-off snafu (see Dale's entry) but it only cost us a few seconds. 22:38 by my watch for 3.6 (6:17) . I was glad to be done, but fairly pumped for 3 a.m. or whatever. Total for the leg was 65:08, about 6:35.

Ragnar leg three:  We drove to Coupeville, the exchange was at the high school. I showered and the other guys crashed. When I was showering the fire alarm went off. Awesome. Since it's 4 a.m. there's no janitor there to turn it off (or firefighter, I suppose, if something was burning) so the thing blared for like 20 minutes. The four of us left and were driving to a quiet field when the alarm shut off. So we went back in and got about an hour and a half of sleep. Woke up to the sunrise, I drank a little coffee and ate a granola bar and then Andy took off on our last set. The last legs were nice, we had some good scenic stopping places. But people were feeling worn down. Andy doubled again and took 35 so I could just focus on the last one. I appreciated that. I got the baton after we'd watched two teams go through the exchange, we figured there were four ahead of us. I started off quickly, trying to pour it on for the last four miles. I was moving alright but could feel the fatigue. There was a hill from 1-2 miles and I did my best to keep the pace up. I passed a girl headed up, which helped for a little confidence boost. At the crest I knew I was within 2.5 and tried to get a good clip going. The downhill was very slight, but it helped. I caught the other guy with 1.5 left or so and moved past him. I was pretty cooked and just trying to stick the pace. I got into Langley and looked at my watch, hoping I could get 28 minutes for the leg. I thought I had it, but that last hill (starts at the 4 mile mark) was a pretty steady climb and I just couldn't hurry up it, the incline lasts until the chute. I was pushing for that finish line and was really, really excited to see the guys waiting. Got under 30 minutes for the leg (29:30/6:42 pace) which was good enough at that point.

Overall, Ragnar NWP was a wonderful time. Different than other Ragnars I've run but with some other benefits like a moderate overnight temperature and some beautiful hilly and wooded terrain that was fun to run through. And great teammates, in the end I think we enjoyed the challenge of running short a few people. Makes it memorable. We were a little disappointed when the ultra team showed up just before noon to knock us into second, but we got over it pretty quickly. It would be cool to have the first place, but I'll take what we did with the guys we did it with. I figure I ran about 2:16 total for 20.9 miles, a 6:32 pace overall, and I'm excited about that. I feel great today and my legs aren't sore at all, 11 hours of sleep last night and two great meals -- Mexican food in Mount Vernon on the way back and breakfast with Cody today -- took care of that. So that's it.

Nice and easy run on the 11th-Shore loop. My brother's in town and he helped keep the pace restrained. My legs felt fine, maybe a little tired but not sore. Muggy outside though, we caught a break with the weekend's weather. 39:16.

supernova red -- 43

Eight miles on Beach Drive, I was really spaced out this morning. I didn't even remember to hit my watch on most of the miles, so no splits. Just ran alone, it was cool and cloudy. I wasn't paying attention to pace, so it was a little inconsistent I think. Ran for 56:10, which is a good 7-minute pace. I felt a little sore, not from running (low miles this week) but from hiking. I was in the Olympics for a few days of backpacking and got my exercise that way. I didn't blog it, but I had a few decent hikes and really worked my legs on some uphill trails. So what looks like a light week wasn't as lazy as it may seem. 

supernova red 

Over in Seattle for a wagon-load of family stuff over the past few days, my brother and I snuck out and did my five-mile Husky Stadium loop. Down the B-G trail, cut off at Husky Stadium then around through some UW wetland reclamation area. It's a nice route, and we stopped to see if the UW football team was practicing. They weren't, but looking at their schedule for the coming fall I suggest they get themselves out there. 

Pace was easy, nice to run with Timm and keep it slow. 39:23.

supernova red -- 51 

Last night I'm standing in the grass and my left knee started irritating me. Right on the little bump at the outside of the knee, where a tendon from the lower leg connects. Not a real serious pain, but an annoying little thing that came out of nowhere. Didn't feel it at all in the a.m., but there it was all of a sudden. I jogged a bit and nothing hurt then, but anytime I was standing (or later sitting in the car) it would get painful. 

This morning I felt it as soon as I woke up. I went out and got through three miles; nothing feels wrong structurally but it's a nagging pain that hangs around. After 2.5 I decided to call it quits and come back to ice. So a three-mile run, 23:23. We'll see what sitting at work today brings and hopefully this goes away soon.

supernova red -- 54

Pretty morning, 10 (maybe a bit shy of that, actually) on Tracyton Beach Road out to Essex and back. Good medium pace, just under 7 min/miles. My knee didn't bother me much at all today, once I thought I felt that twinge but it was gone just as quickly. So that's good news. Felt good about the mid-week miles though. 66:49.

supernova -- 64

Cloudy morning, easy run on the 11th-Shore route. Everything felt fine, I was able to hold a nice medium pace for most of the run. I even threw in 6x100m striders, been awhile since I did that. My legs needed the first one and a half to shake the slow-twitch rust off, but they felt good to do once my legs were stretched out. Hopefully the striders will get me ready for more of a workout, I'd like to get something up-tempo into next week's schedule so I can get a few workouts in before August is over. 35:59.

supernova red -- 69

Rainy morning on Beach Drive, first time it's been wet in awhile. Small crowd again, only saw three other Slugs. Started at a good pace (6:40, 6:35, 6:50), then at mile 3 had to hit a bathroom pretty seriously. So I did a walk-run for mile 4 (8:40) and was overjoyed to see the Waterman port-o-pot. Got back on the road feeling better and returned to the pace. I knew I was pushing a bit and maybe didn't need to, since this wasn't a speed workout, but I've struggled with consistency on this run somewhat lately. This run continued that, I was pushing fairly close to Tinman Tempo on some but then lagged a bit on a few — 6:15, 6:48 to the turnaround on a slight uphill, then 6:40, 7:00, 6:05, 6:30, 6:18, and 6:43 when I tried to ease off.

I shouldn't complain about having some fast miles on a 12-mile run, but I never felt in control of the pace or focused on the splits. I didn't set out with a pace in mind, maybe that was the problem. But I felt fine, the knee twinge from the other day was nothing more than that, and I rushed home to shower and grab an early ferry to Seattle. I spent the rest of the day painting, so Sunday was a needed rest day. 1:21 total. I felt good about the week, two runs over ten miles and 35 miles total. The goal for next week is over 40, then evenly bring that up to 50 by the first or second week of September.

If anyone's reading this, go read this week's New Yorker article on Ryan Hall and marathoning. It's a great read, more for a general audience than runners, but some really interesting stuff about the origin of marathon racing in the U.S.  Then think about having a scientist cut out a chunk of your thigh muscle (you'll see what I mean).

Warm and cloudy outside, really nice for a morning run. I did the Warren Bridge-Manette Bridge route, holding a pretty brisk pace. My legs felt very rested and fresh, and even the hills went by quickly. I even timed my bathroom stop for right when the city worker unlocked the facilities at Evergreen Park. Good start to the week. 34:48, under 7/min miles. 

supernova red -- 81 

If I was still in high school my coach would have been yelling 'Henry, you're an idiot' halfway through today's workout. (There wasn't anyone named Henry on the team, but for whatever reason that's what you were called when acting like an idiot. And my team, although talented, were called Henry pretty often.)

I went out toward Tracyton Beach Road, easy for the first two miles with the plan to start a four-mile tinman workout, at 6:15 pace. The miles I had marked off start on a downhill, which I thought would be nice. A little too nice, it turned out. I was really working on #1, but figured that was because my body was settling into the pace and it was morning. Um, until I saw the first mile marker and looked down at my watch -- and I was under 5/min. pace. Ooops. That's why my legs were already complaining. So after the 5-minute mile I decided to change the workout, since four of those consecutive isn't happening just yet (or really ever again). I jogged a minute, then proceeded on a 4, 3, 2, 1, descending ladder at CV pace (maybe a bit quicker, actually), with one-minute jogs in between. I hit the hill before my usual turnaround and started coming back there, jogged for a few minutes and managed to go back up the ladder with the one-minute and two-minute runs. I felt pretty toasted at that point, and was hitting the two big hills so I cut the workout part off there. Eventually got back to a decent pace and finished off the run, though I think it ended up at nine miles rather than ten (60 minutes total).

So a change from the plan because I can't figure out a pace, but still a good strenuous morning. I haven't worked like that and made my legs hurt during a weekday run in awhile, so it's good. I'll try the tinman miles again either Saturday or next Tuesday. One person apparently didn't like my workout, however. Before I started the last two-minute tempo a white van came down a hill to my left and took a right turn toward me. I wasn't near the intersection so I couldn't have affected their stop. But the van slows down after coming around the corner, does a little honk to get my attention, then these two long-haired barfs inside flip me off. Wha? I ran back with an eye over my shoulder in case they came back to throw their beer bottles at me or something, but nothing more than that. That's Bremerton for you.

supernova red -- 90

Evening five on 11th-Shore Drive, warm and sunny and it was a great post-work reliever. Didn't wear a watch, just ran comfortably without thinking about time or pace. I didn't go too slowly. No hangover from yesterday's workout. Picked blackberries after the run, good reward.

supernova red -- 95

Warren-Manette Bridge loop, with a little addition down to Lions Park and the trail there. It's a warm, muggy morning and I felt sluggish. I wasn't pushing, but I wasn't gliding along either. I haven't slept great and work has been kind of frustrating, maybe that's what it is. Got through it though, everything feels healthy and I should get some good miles tomorrow. 47:28. 

supernova red -- 101 

Morning run on Beach Drive, only two other Slugs. Mike and I ran together. There was a great sunrise just as we started, lit up the sky with a dark pink color. Warm out, but not hot (yet). We set a pretty good pace, it was a little faster than planned but fairly consistent. I wasn't working as hard as I have some recent Saturday mornings, but that's also because we were talking the whole time, which took my mind off the pace.  

Here are the splits: 14:23 (1&2), 7:07, 7:03, 6:48, 7:05, 6:54, 6:51, 7:00, 6:36, 6:59, 6:48. 1:23 overall.

In any case a good run, wraps up a solid week even though Tuesday's workout fell a little short and I shorted today's run a bit to run with Mike. Should be healthy and rested going into next week though.

supernova red -- 113

The usual, 11th-Shore Drive on a Monday. My hamstrings were pretty sore, not from running but from weeding in my yard yesterday. They needed a good stretching afterward. Other than that no problems, decent pace but tried to keep it real comfortable. 36:08. 

supernova red -- 118 

Mid-week workout day. Like last week, I headed toward Tracyton Beach Road. Two miles at 7:20 min. pace to start, then began the workout. Rather than Tinman Tempo I bumped that up a bit, since I've run pretty close to Tinman most weeks on my Saturday runs (in the 6:40s for at least a few miles). I shot for CV pace for a few miles. I went 5:23, 5:57 and 5:55. Then I jogged around Lions Park a few laps and headed back to Shore Drive, did 6x100 there and headed home. I was pretty beat on the way home, definitely a good workout. It's not hot outside, but I'm working a split shift today so I ran at noon and it was 75 with 70 percent humidity or something, so kind of uncomfortable. My legs got a good workout, I was dragging a little after the striders and pretty pooped. I thought about adding another 2 miles, but I need to eat and get back to work. 1:10 total.

I had a weird pain in my right knee all morning. I woke up with almost a charlie horse right above and to the left of my knee cap, on the thicker part of my knee there. It continued at work, almost like a cramp except really dull. I felt it the first two miles just as soreness, but three steps into the tempo the pain was gone. It's slowly coming back now as I sit here writing. It's not really an easy area to stretch, though it feels like that's what it wants rather than being damaged. Strange.

supernova red -- 128

Worked until 11 last night, so I slept in (woke in time to watch Usain Bolt trounce everyone) and ran this evening. I thought by evening the clouds would have blown away, but no, it was October out there. I got caught in a little wind and rain storm, not a soaker but enough to get me wet. It really did feel like fall, even some leaves have changed color.

Anyway, the Illahee State Park run. My knee was bothering me at work and on the bicycle ride home, so I went out easy hoping it would loosen up. I was able to stride normally without pain, but I felt it very slightly the whole time. The pain never totally disappeared like Tuesday, though when I stretch my legs on the downhills the muscles feel more normal. Icing now. Other than that the run was nice, easy pace for the first half then picked it up a bit when the weather hit (plus there's more downhill on the way home). 46:27.

supernova red -- 134

11th-Shore Drive, still real cool and cloudy. My knee was bothering me at the start and on the first few hills, but as it warmed up I felt a little better. Maybe because some hip soreness took over. It's aches and pains week, I guess. The muscle on my knee had loosened up
by the end so I was able to run pretty free, still took it pretty easy. 37:02.

I've now played dog-catcher twice. My deadbeat neighbors haven't noticed that their fence comes open when it's windy, so I've had to corral their two big dogs before starting my run the last two days. Yesterday was a little scary because they started growling at me, but today they thought it was playing. What puzzled me about today was the other neighbors were outside (they live across the street from the dog people) and were yelling and screaming about the dogs before I showed up. They didn't even know what house the dogs belonged to, even though their kitchen window and driveway looks directly at the yard where the dogs sit all day. Helloo? Safe to say I won't ask them to watch my house when I'm out of town.

supernova red -- 139

Just a short easy run this morning to test my knee and loosen up, more miles tomorrow. I ran down to Shore Drive and dinked around for 15 minutes, had to go to the bathroom so I ran home. My knee feels much better today, after icing yesterday I was able to get my fingers down to the tissue that hurt and that massage helped. Took a break from riding to work also, biking puts pressure on that part of the knee more than running. In any case, a positive sign. 19:27

supernova red -- 142

Perfect running morning, cool with the sun out. More like September weather than the October earlier this week. Slug at the usual place, with Mike. We met up with another guy, Brian, for a few miles in the middle of his run to help us keep to a more even pace. It worked a little, we had one 6:36 mile but the rest of them were between 6:50 and 7:10, with a few right at 7/pace. I felt us pushing on the 6:36, probably because we were talking politics, but the rest felt relaxed and comfortable. I timed my bathroom stop perfectly on the way out, unfortunately the urge came back when I dropped Mike at 12. So the last two miles were a touch short and a little slow because I walked on and off or jogged very slowly as my gut dictated. Other than that a beautiful run. 1:33 total, so I was actually just a bit shy of 14. Still, a good week for me, finally topping 40 miles. Doesn't sound like much but I'm pleased to be there, it took longer than I had planned at the start of summer. I'd like to stay at that amount and slightly above it (in the 50s for 2-3 weeks) through the marathon in October. Most importantly my knee is healthy after that little scare, and my legs held up well to that amount of mileage. So maybe it's ok to be a little conservative, I'll take that ahead of getting hurt.

supernova red -- 156

Poured all of yesterday so it was a cool, damp morning today. Since the plan is to race next Monday, I won't do a real long run Saturday. To still get a solid week of miles I went longer this morning, at least start on the right foot. My legs were a little lethargic to start, but woke up pretty quickly and settled into a comfortable pace. Tracyton Beach road out to the gravel road past Essex, I think it's a bit short of 5 but I add some on to Shore Drive on the return to even things out. Everything felt good, I like starting the week like this. 1:12.

supernova red -- 166

Easy run this morning, another rainstorm last night so it's damp and cool again. 11th-Shore Drive at a comfortable pace, let my legs take it easy before a little workout tomorrow. 36:29.

supernova red -- 171 

Didn't mean to miss yesterday, but something came up at work and then I went to a neighborhood meeting last night that ran late. I may be a bit short of my mileage goal for the week, though I'll try to tack a few easy miles here and there just to get the 40. Weather is improving, now is more like it -- no downpours, but cool and a few clouds.

Kind of a rough run today. Tracyton Beach Road with a 4-mile tinman workout, which didn't sound too intimidating but would still get the heart rate up. The two intro miles were the usual. The first tinman was quick, in part because I was going to stop at the bathroom at the end of it. But the park's facilities were still locked so I just kept going. Whether it was that or just trying to push early in the a.m. I'm not sure, but I really labored through the three other uptempo miles. The spits were 6:07, 6:24, 6:26, 6:28. The three latter miles were consistent and more what my tinman pace should be, but I wasn't real comfortable. Just never got into a good rhythm or felt strong, but I finished and crept home (bathroom still wasn't open on the way back).

supernova red -- 179

Easy afternoon run on a lazy Saturday to cap a week that amounted to fewer miles than I planned. But I'm racing Monday, so I'll chalk it up to a taper and rack 'em up next week instead. Five on the 11th-Shore route, a really nice quiet run and I relaxed, thought about the race and just let my legs be loose. I needed an hour like that after this week. The race is Monday morning, if the weather holds like this it'll be nice. No watch.

supernova red -- 184

Super Jock 'n' Jill Half in Woodinville, it's a pretty big race for the area and popular. Big crowd out there today. I didn't have the greatest past few days in preparation, but still felt confident about my goals: Definitely under 1:24, my half time earlier this year, possibly sub-1:22 if I felt good, and an outside chance at 1:20 if the stars aligned.

Weather was forecast to be sunny and 70, but it was cloudy and 55 at the start. I thought it would feel cold, but once we were 400m in I warmed up and was very pleasant. Really nice course. Starts at a brewery (though, oddly, no free post-race beer) and the first 3 or so are on a country road. Then you hit urban trails along a river for awhile, well wooded. Then back onto roads at about the halfway point, uphill through a little business park and an old-timey neighborhood and downtown, then a few moderately confusing switchbacks and turnarounds where you see the field repeatedly, then back on the trail to finish.

I went out with the second pack, more or less, it was a little strung out by mile 1 but basically all the elites racing out front, a gap, then a string that I was a part of. A lot of teams racing, and I tucked in with what I think was Club Northwest. That set-up pulled me well under pace for the first four, which came back to bite me in the end. I stayed with the group for about four miles, then drifted and spent most of the race on my own. Here's the splits:

5:54, 6:11, 6:02, 6:05, 6:17, 6:23, 6:41, 6:18, 6:26, 6:39, 6:49, 6:52, 6:32, 0:35.

The first four, like I said, were too fast. I feared I'd regret it, though I knew that start set me up for a special race if I held on. I didn't. By mile 5 I let the pack go and settled down to a better pace, slowed a bit on the unexpectedly steep hill, then got back into a groove for two miles. But I was pooped by 10, then ran three disappointing miles. I knew that keeping them under 7 would keep me on pace for 1:24, and under 6:30 would make 1:22 realistic. I'm frustrated now that I couldn't keep that pace, but I just had spent too much energy early and that just made me frustrated for being an idiot. I managed to get back on pace for the last mile, but I was getting passed by that point (**Cody should stop reading now, but yes, I got passed by a woman with less than two miles**) and just didn't have it. So I wrapped up the race, met Dale and the finish and we cooled down and talked for awhile. I still met my baseline goal, so I'm not upset by the race, and other than that stretch at the end felt pretty strong. Can't complain too much. Definitely better than being at work.

Easy five on 11th-Shore Drive, my legs were a little tired getting started but pretty much recovered and fine. No soreness from Monday or anything, but having a day off helped. Ran a little slower than usual, really pretty morning with the sun coming up. 38:10.  

supernova red -- 206

Five on the Warren-Manette bridge loop, real nice morning and it's supposed to be the same tomorrow. This week was kind of thrown off by the race Monday and some stuff at work that kept me from running two days, but with a long one tomorrow I'll get decent mileage and then get back into a routine next week. The recovery from Monday has been fantastic though, don't feel fatigued at all by today. There's a 2k fun run in my neighborhood tomorrow morning, maybe I'll go lay claim to the fastest man in Manette.

supernova red -- 211

It's dark again on Saturday mornings, I had a flashback to winter this morning when I woke up. But the sun was dawning by the time Mike and I met and took off, and it was a gorgeous autumn morning. Twelve on the Slug course, started slow then settled into an unplanned groove and actually did a few quick miles. They felt good though, any more would have been pushing so it was a good light workout. 7:30 pace for the first four, then we did a bathroom stop and took off again at a better pace. 6:51, 7:07, 6:54, 6:46, 6:49, 6:36, 7, 6:43. 1:25 overall. Like I said, the pace came very naturally, I knew we were pushing but even when we were slowing on the way back we stuck with the pace. Good sign a few days after the race. I might get a few more miles in this afternoon, I meant to do a little po-dunk race in my neighborhood this morning to get to 40 miles this week, but went and had breakfast with the club instead.

PM: After the UW-BYU shenanigans I needed to get rid of some pent-up aggression, so I walked down to a neighborhood street fair and hung out, then ran two miles. It was more to forget about the worst call in college football history, but it also got me enough miles to get over 40 for the week. I know this site is probably full of Cougars, but stupid, annoying BYU stole the game at the end there.

supernova -- 225

Another nice morning, makes waking up to run a lot easier. Lions Park, a loop there and back via Shore Drive. I really felt good this morning, a strong feeling in my legs and I was probably three miles in before even thinking about pace or effort. Didn't push, but a decent  clip that matched my mood. 49:06.  

supernova red -- 231

Workout day. Out to the Warren Ave. bridge for a two mile warmup (7:25s), then started a 4-mile CV run out Tracyton Beach Road. Hit 5:53 (downhill), 6:18 (got too conservative), 6:03, 6:00.  Felt pretty strong on the last two, that wasn't the case a few weeks ago for this type of workout. Then four miles at an easy pace (just above 7) through Evergreen park and back across the Manette Bridge. 6x100 on Shore Drive to finish it up and a jog home. 70:02.

supernova red -- 241

Recovery run on the 11th-Shore loop. Gorgeous morning, although now that school has started I definitely notice more cars on the roads. Legs were a little sluggish and drained, but I wasn't looking for anything special so that was fine. By the end of the run I had loosened up and was moving a little better. 36:38.

supernova red -- 245

Easy run on 11th-Shore, had to cut it short because I  have to be somewhere for work early this morning. No time to chat here. 32:07. 

supernova red -- 250

Morning run on the Slug course, first time to start in the dark in awhile. Warmer than I thought though, that helped. Mike met me, I didn't expect him to be there, so that was cool. The plan was 16 at 7:20-7:30 pace, then pick up the last 3-4 to tinman pace or better for a little fast finish workout. Of course, after two miles we picked up the pace and didn't relent, even though every mile would clip by and we'd go 'whoa, gotta slow down.' Well, that never happened. We weren't complaining, more just thinking we should slow down. But I let the runs come as they may, and it felt good to stick with that pace although there were a few inconsistent miles. But most right around 7 or under with a really strong finish; whether it bothers me later or not, we'll see. Splits were: 7:20, 7:20, 7, 6:57, 6:43, 7:05, 6:47, 7:02, 7:23, 6:56, 6:55, 6:46, 6:56, 6:38, 6:49, 6:56.

Sun was up in Manchester at the turnaround and it was really pretty, but on the return trip fog rolled in and we finished in this really dense and damp gray. It was weird. Nice out now though. Even at the end I was tired, but probably could have done another two miles if I took the pace down a bit. My legs didn't break down much, I thought they would.

So this was an encouraging day, although going a little shorter than planned Tuesday and missing my run Friday meant the miles were a bit lower than what I would have liked (I wanted 50 this week. We'll get it next week.) I feel good especially now that I'm planning on the Tri-Cities Marathon (10/27) rather than Portland (10/5). I'll bump it up to 18, maybe 20 next weekend. I'm thinking a step back week after that, then a 20 for certain and maybe another 20-22 the week after that (two Saturdays before the race). Any advice on that schedule would be appreciated.

supernova red -- 266

A little disappointing today, I left work then had to take a phone call, finally got out for a few miles but had to hurry back to make a birthday party. And some people going to the party saw me running, so I needed to be on time (it was a surprise). So I just got a few miles, which is fine because my legs are a little fatigued from Saturday and then sitting outside in the sun at the Seahawks game yesterday wore me out. Loosened up my legs though, and that'll make tomorrow's longer run better. 24:45

supernova red -- 269

Long run out to Tracyton dock, via Lions Park and Tracyton Beach Road. My legs were pretty sore and tired at the start, so I decided just to get some good miles today instead of a workout. I'll try for something more up-tempo Thursday. Given that I'm still tired from Saturday, that turned out to be a good enough workout to hold me over.

I went out easy and felt fatigued to start, but there's a few hills before you get to the boat launch and my legs started feeling more comfortable when I got to those. So the return was a little more comfortable and I could feel myself recovering. I added a little loop through Lions Park, and hit Shore Drive and a little trail, and was at a more consistent pace coming home (under 7:30). Still tired, but it's a wonderful sunrise and morning and I'll be ok by tomorrow morning. 1:23.

supernova red -- 281

I woke up not feeling sluggish exactly, but missing some of the usual pep. Still a decent run, to Lions Park and a loop and then back through Evergreen Park and the Manette Bridge. 5x100 on Shore Drive to finish, those felt good. Warmer than expected out there today, even though it's cloudy. 52:06.

 supernova red -- 188

Easy five on the 11th-Shore Dr. route. It's cloudy again, but still fairly warm out. Nothing out of the ordinary running, felt pretty good and enjoyed the calm of the morning. Seemed really quiet out, but that might be because the neighbor dogs aren't barking as much (I think Animal Control paid a visit). Long run tomorrow. 37:03.

supernova red -- 293

Big one for the season so far, 18 on the Slugs course. Mike wasn't sure he'd make it, but I'm really glad he did. Makes it easier to wake up at 5:15 knowing someone else is doing it. Warm and dry at my house but there was a mist at Annapolis that turned into a pretty steady rain by the last few miles. And it's pouring now Refreshing, but I was then too soaked to meet for breakfast. At least it'll be easy to nap.

More conservative and even pace than last week, though not by much. I'll just take it as a good sign that hovering around 7/min miles at this distance is so comfortable. Here were the splits: 15:00 (1 and 2); 7:13; 7:12; 6:55; 7:15; 6:52; 6:57; 7:31 (mostly a hill); 6:54 (this is a short mile, everybody agrees); 6:58; 7; 7:02; 6:56; 7:09; 6:56; 7:00; 7:07. 2:08 overall. The improvement from last week was eliminating any real outlier miles, like a 6:40 out of nowhere or something. I didn't feel that we were pushing at any time, sometimes we get into that bad habit and speed up/slow down but never set a solid pace. Around 14 we took GUs, I'm trying to get my stomach used to that (Tri-Berry, very tasty). Around 16 I could feel my legs breaking down, but it was the good type of breakdown. Nothing injured or painful, just that gradual fatigue that means your legs are in a new area and getting used to it. Fine by the finish though, could have comfortably have done 2-3 more I'd guess. A little rest time now, I'll run Sunday this week so I can be sure to get good miles. Marathon is 5 weeks out, but I'm stepping back on the long run next week (in part because I think it's a wise training move, but also because I'll be in Las Vegas Saturday and Sunday with some friends who won't understand me taking off for 2.5 hours to run).

Time to go see if any Top of Utahers are crazy enough to already have blogged it this morning.

supernova red -- 311

 Sunday became a rest day because I was a zombie sleeping. Waking up at 5 Saturday morning after like 5 hours of fitful sleep to run 18, then no nap does that to a guy. So a day off, then five on 11th-Shore this evening. Definitely feels like fall on the first day of fall, it's like the calendar was right this year or something. Crisp out, and I ran briskly to stay with the theme. Real comfortable miles, sun was down by the time I was done. 35:59.

supernova red -- 316

Workout day. Chilly fall morning, so the first two miles were a little slower than usual to get my blood flowing. Usual workout route, Tracyton Beach Road, and began the tempo when I hit Lebo, just before the bridge. Five miles at CV pace. Miles went 5:48 (starts on a downhill), 6:12 (slight uphill, but that one is always slow and I don't really know why), 6:07, 6:06, 6:00. I was a more consistent than two weeks ago with this workout, and definitely felt stronger and more comfortable, even with adding a mile. I was especially happy with how I responded to the last mile, as 4 ended I was starting to feel winded and wasn't sure what I had left. Felt very light and springy on the way home and probably was a little quicker than appropriate for a cool down, maybe I should have done a 6-mile workout. 1:08 total.

supernova red -- 326

Five easy on 11th-Shore. Warmer out than I thought it would be. 37:16.

supernova red -- 331

Morning run to Lions Park, then back across the Warren-Manette bridge loop and Shore Drive. Real foggy out, but warm enough. Legs felt good, but that's the point in making this a light week. I fly to Las Vegas tomorrow, hopefully I'll get some miles down there in the heat. No real long run this weekend though. 47:59

supernova red -- 337

Finally back home. 5 easy on 11th-Shore Drive. 36:08.

supernova red -- 342

Easy five, 11th-Shore Drive. Sun came up halfway through, going to be a nice day. 36:02. 

supernova red --  347

11th-Shore Drive again, I'm slogging through this week with a sore throat and that achy, tired feeling that comes with illness and rainy fall weather. If I can get through work today and the long one tomorrow morning (20 early, I hope I don't get soaked) then I can get some rest and recover. Three weeks from Sunday is the marathon, so better to come down with something now instead of then. Anyway, another easy five miles, legs feel fine but I'm not "fine." 36:54. 

First big one in the marathon prep. I'm going to get one more next weekend. 

Wet morning to start in the dark, that's never fun. Plus Mike was gone so I was on my own. Ran the Slugs course down to zero then out to mile 9, then back to zero at the end to round out the 20 (actually, I was about 300 yards short or so because of where the parking lot is). Anyway, my hip camelback was acting weird about 4 minutes in, I couldn't get it to stablize. I got frustrated, and just dropped it. So I had about 16 miles without water, lucky it was raining, I guess.

First two were fast, but I ended up staying at the faster pace. I knew I should have been in better control, but it was pitch dark and rainy and the fast pace kept coming to me. The rain was on and off, during the few short downpours I seemed to speed up, maybe my mind was on the weather instead of pace. At the big hill in Manchester I told myself I was going to get four consecutive miles over 7, and I got three. Then I was back under 7/min pace and held that to the end. I kept waiting for that pace to drill me, but other than a few leg muscle pains I felt pretty strong and in control. A gu at 14 helped. When I got back to my water that was pure joy, and that gave me some energy for the last two.

Here's the splits: 13:26 (first two, although that's a little short); 7:16; 6:55; 6:46; 7:05; 6:54; 6:54; 7:56 (crept up the hill); 7:09; 7:07; 6:51; 6:47; 6:47; 6:51; 6:36; 6:56; 7:06; 6:50; 5:26 (short).

The time was 2:17 total, which factors out to where I want to be in the marathon. So hopefully I can recover, shake this little sore throat/cold, and get another good workout in next week. Three weeks until the race now. Probably need to get new shoes and break them in now.

Maybe the best part of the morning was breakfast. I was late, and we had a new waitress who was in over her head. I absent-mindedly ordered the special (which is cheap but kind of small) when I knew I was hungry for more than that. I was regretting it, but then she confused the orders and gave me a huge plate of bacon and eggs, for the special's price ($3). It was worth the 15 minutes of hunger pangs to get that reward.

supernova red -- 372

Medium workout day, though I'm still recovering from Saturday. Two easy out to the Warren Ave. bridge, then a 5-mile tempo that I cut off partway through the fifth mile. I was beat and really straining. First mile was quick, because it has the downhill (6:00), then an even mile on Tracyton Beach (6:13), then one on a decent incline to Riddell Road (7:00), then another flat mile (6:13, it was the same mile as the other 6:13, so at least I'm consistent), then I kept the pace for a few more minutes in Lions Park and quit. My legs were shot and I couldn't get the same breath as usually on tempo runs, it's this lingering chest cold. So I figured to save some energy on a cool, windy morning. My legs are fatigued, mostly in the quads from Saturday. Not too bad though, recovery has been good. I rode my bike yesterday instead of a run. Finished off this morning by running back at an easy pace and the sun actually showed up (it's been a few days without), then stretched for awhile. 1:08.

supernova red -- 382

Five easy on 11th-Shore Drive, my legs are still a little sore/tired from Sat/Tues. Nothing bad, just takes a little longer to get going. Cooler and foggy, it's fall so I'm looking forward to getting to the marathon now. My internal clock is saying 'be lazy.' Few more weeks though. 36:56

supernova red -- 387

Easy miles on Shore-11th. It's been an extremely stressful and taxing week, so I'm trying to survive until tomorrow's long run (last one before I cut back for the marathon). It was dark, but warmer than I thought it would be this morning (53), a pleasant surprise. My legs and fitness are good, completely recovered from last Saturday's 20, which I'm hoping to repeat (at least) tomorrow. Probably a slower pace though. 37:38. 

supernova red -- 392

I'm late posting this because I went straight from yesterday's long run to a wedding that ate up the rest of the day and evening, but here's the gist: a great 20-miler, if there is such a thing. Freezing at the start, but Mike went with so at least we suffered together. Slower pace than a week ago, which paid off, I really didn't feel pain or fatigue much at all. Quads a little tired at the end, but that's it. Had water, took gu, solved the world's problems, kept a good pace, watched the sun come up and the temp warm (some), and really enjoyed the miles. All between 7:05-7:35, then two 6:50s at the end. 2:25 overall. It's almost go time, I think I'm ready. 

supernova red -- 412 

Easy five on 11th-Shore, on the taper now. A little slower than usual. No lingering problems or fatigue from Saturday, my legs have bounced back fine. 38:44.

supernova red -- 417

A few easy miles on the treadmill at the Y. The running is easy, it's the being inside and boredom that I now need to train for. Going there helped me get up in the dark today though. Taper, taper, taper. 36:00. 

Back outside today, I left for the Y but it was warm so I changed my mind. I did some of the 11th-Shore route, ran for 31 minutes, which is a little shy of the usual. 

Another taper day, but down in Port Orchard. Just 8 miles on the regular weekend route, Mike met me and we ran to mile four and back. Not too fast, but three miles under 7/min. once we got talking. Didn't feel like pushing, so I won't worry. Certainly is easier to wake up early when you know the run is in the single-digits. Also helps when it's 45 degrees in October at 6 a.m. Nice run, about a week to go before the marathon now. Everything feels good, a few more easy runs and I'll be ready to roll. No watch today, but it was a little less than an hour total. 

supernova red --  433

Started on the 11th-Shore route on a dry, dark morning, but the rain soon started and I trimmed back the run. Taper week, I can tell myself. It was pouring by the end, so I'm glad not to be out there too long. Did about 3.5, I'm guessing, since I didn't run the regular route. 29:01. 

supernova red (a new pair, same exact shoes): 3.5 

Easy running around my neighborhood, no route. Just ran for 30 minute at an easy pace, which is probably a little less than four miles. I went after work as it was getting dark, it was incredibly quiet and peaceful out. I don't think a single car went by, and that's at 7 p.m. Really nice, and I was completely relaxed. I'm feeling rested, legs are springy and fresh, so hopefully the taper is working. 29:45

supernova red (new): 7.5

Easy run on 11th-Shore, very dark but not too cold. My legs are loose and feel rested, but a taper of basically two weeks should do that, I suppose. Few more days and it's time to go, weather report still looks good for us. 29:50

supernova red (new):  11.5

Now that's what a call a taper week. I hope not too much. Another easy half hour on 11th-Shore Drive, this time with a few striders to make sure my legs were sharp. I feel good, rested and loose heading into the race. Now four hours in a car and I'll be at the course. Weather is forecast in our favor tomorrow. Josse asked on the blog yesterday about the race plan, so I'll answer that here. I'm planning to pace with Dale, stick together through the opening stages of the race. I want to be conservative, but within striking distance of sub-3:00 pace. Anything close to that will be good, and if we're still feeling good down the stretch hopefully we'll be sub-3. 30:39

A few thoughts before the official race report: 

— I really liked this race, it was about the best podunk race I could imagine. Maybe 150 entrants, no one really fast, nothing special about the "expo" (it took maybe 90 seconds to register), no chip times, and brief post-race festivities (the awards maybe took 15 minutes). But they ran it well, had plentiful aid, all the turns and miles marked clearly, and a really nice course.

— Beautiful weather, other than some headwind in a few spots (including the last 9 miles, but by then I didn't notice anymore). 60 or so by the end, clear skies, sun reflecting off the river we were on the whole time, fall leaves out; I'm making this sound like I had time to pay attention to the beauty. It's always nicer in retrospect, right?

— The race course starts, I'm not kidding, in the parking lot of the hotel everyone stays at. What a concept. No need for port-o-potties, I had a four-star pre-race and used my own private bathroom. I dropped my warm-ups off 8 minutes before the gun, on my bed. This is genius.

On to the report:

Dale and I started at the head of the pack, though it was tough to gauge the leaders because a lot of folks run this as 2- or 4-person relays. So those went out quickly. We stuck to our gameplan and ran really consistent miles (maybe 3 was quick, but there was a downhill), picking off many of the relays teams and other fast starts. We were in a great position headed out and consistently around 6:50-6:55, a sub-3 pace. I won't bore you with all the splits.

You cross the first bridge and turn north at 9 or so, that's when we hit a headwind. It slowed us a bit, but we turned around at 11 (and change) and made up some of the ground. We were 45 seconds or so off pace, if I'm remembering right, at the 1/2. 1:29 and change, with the tailwind at our back. Felt pretty strong at that point, it had warmed up but we were still both in gloves.

Between 16 and 17 you cross the last bridge and head back. This is where I hit a little bump. Dale pulled me across the bridge and I thought I could hang with him a few more miles, even though I was losing some steam. But when we left the bridge I mini-bonked. Not a true "game over" bonk, but I just lost my head of steam. He did his best to pull me along but by 17.5 I was slurring my steps. So I let him go and backed off, I think that mile was 7:22. At the aid station just past 18 I walked through, had two gatorades and a Gu. It was the fastest I've ever had a Gu, maybe took 15 seconds to finish. That's when I realized how much my body was craving energy; I was sapped. They had some M&Ms there that I wolfed, drank more Gatorade and water and started again. I hit another mid-7s mile, so I regained some energy and started to feel ok about finishing with a decent time (though sub-3 was gone). That plan worked for 2 more miles or so, but by 21 I was cramping badly. My hamstrings would ball up once a mile, at least, so I was stopping to quick-stretch too often. So those last five miles all had 1-2 minutes added to them, I was running pretty stiff-legged by 24 and just slugging it out. My goal kept dropping (I thought 3:05 was possible, then 3:10, then 3:15). I was just working to finish at a run at that point, and actually passed one guy who had moved past me at 25. I had a little kick, didn't quite get the two in front of me but seeing as I couldn't really bend at the knee, I won't cry about it. I was done, after replentishing (not a bad spread, even though it was mostly candy) my legs loosened up and I could walk/stretch it off. And under 3:15, that's not lousy.

To say I'm disappointed for not making that goal would be wrong. I helped Dale get under 3 (great race, my man -- if you don't know him go read his blog). I realized I'd only ran 3 marathons (and only finished two of them), so my body isn't quite used to finishing one off strong, no matter what my training has been. Obviously my diet prep left something to be desired, so there's another lesson learned. All in all, I had fun. It cleared my head, made all the running this summer worthwhile, and I'm happy to have done it.

supernova red -- 43

And I'm back. Almost two full weeks of no running. Nothing was hurt from the marathon, in fact I could have been back out the Tuesday following, but I decided a physical and mental break would be healthy. I rode my bike a few times, took some walks, but other than that off my feet. Didn't really even think about running much. I started to itch this week though, and headed down to meet the Slugs this morning. Good to be back, even though I was pretty sluggish. I ran alone for 1.5 or so, then ran into some other guys headed back on the route. I joined them and stepped up the pace (we ran a 7:05 mile), then went to breakfast. I ran about 3, more or less. 25 minutes.

I'll slowly work back into a routine now on the treadmill. There's a Turkey Trot 5k in two weeks I'll do with the club (need to defend my raffle win of a frozen turkey from last year), then I plan to keep the mileage easy through the end of the year. No more races until Nookachamps in January, at least I don't think so.

Although it's not the end of the year, it kind of feels like the end of the running season. So I compared 2008 to 2007. I improved considerably on my mileage and quality of running, and was able to run some times I'm proud of. I've already run 350 more miles at this point than all of 2007 (1,143 to 793), and had seven months of over 100 miles, compared to just one in 2007. I feel good about that, and encouraged to build on that standard in 2009.

supernova red -- 46

Four miles on the YMCA loop, which I hadn't run in months. Big uphill to start that one, then you cruise back down. Even running slowly I can feel the time off, and a few joints are a bit creaky, maybe from the marathon. It's warm and damp outside today, and almost totally silent. I saw maybe two cars, two other people. Felt pretty good, but back into a rhythm will feel much better. 31:13

 supernova red -- 50

Three on the treadmill at the YMCA, eight-minute pace. My hamstrings are really tight and sore after a few days back, I suspect that's leftover from the marathon. With the cramping they were pretty beat up. Tough to get back in the mindset of running indoors, but at least there are NFL highlights to watch on Mondays. 25:00. 

supernova red -- 53 

Morning treadmill run at the Y. Felt pretty good today, my legs were more fresh and loose than they've felt since getting back into it, and I worked the pace down to 7:40 for most of the run. Finally, a little pep. 

supernova red --  56.5

Shore Dr.-11th, the short loop. Nice morning out, cloudy but in the 50s, and dry for a change. I'm still working out some kinks I think are leftover from the marathon. My stride has loosened up and feels comfortable but I have little aches in my hips, so I tried to stretch more afterward. Fitness feels alright despite not having run much lately, but the real easy pace helps. I'll go a little further tomorrow in Port Orchard. 25:06.

Morning run with the Slugs on Beach Drive. Mike was going 12 so I met him on his way back in and did 6. Although I'm still a little achy in the right hip, my legs and fitness are coming around a bit more everyday. I ran two-plus miles at 7:15 pace that felt relaxed and easy, then did one frisky mile at 6:45. It transitioned so smoothly I almost didn't notice the quicker pace. I slowed down for a few hundred meters until meeting Mike, then picked up to his pace and did a 6:35, 6:50 and 6:55 coming in. Then we ran easy for 1/4. Felt really strong on those faster miles, so I haven't totally lost it for the winter. Next Saturday I'll try to run 18 minutes at the Turkey Trot 5k, it should be within reason if the weather is alright (like today, for example, really nice fall day). Last year it poured the whole race. 45:25.

supernova red -- 66

Four on the YMCA treadmill. Real tight muscles afterward, which was odd. Usually that happens after a few days of pounding the machine. 31:00. 

supernova red -- 70 

Turkey Trot at the Bangor Naval Base in Silverdale, I did this one last year also. A few guys from the Slug Club were heading out also, so it was a team thing. I had an off week because I've been at work a lot and running other errands that have kept me up late, but I figured I could still do alright.

Better weather than a year ago, when it poured, and we had cloudy skies and 50 degrees or something. 200 runners there, but the competition wasn't as good as last year, I could tell at the start. Other than the Central Kitsap High XC team, I didn't recognize anyone from other local races.

I started out with two other guys, let the high school kids take off and set a pace. 5:44 for the first mile, which has two short downhill stretches, and then I left the two guys with me. I was a little conservative on mile 2, figuring I'd make sure I could finish strong. It continued downhill then started to head back up as you near the 2-mile marker. A guy from the Slugs caught me there, and I hit 2 with a 6:10. I was a little lazy on 3, I have to admit. Me and Henry got talking, we still had a decent pace but he usually doesn't stick with me, and I should have known I was slowing to stay with him. Back up the first hill and I started to push a bit because I could see two of the XC runners. I started to make a move on them but then hit the bigger hill and lost some momentum. I caught one of them on the track at the finish with about 75m to go, and he pulled away, then he slowed and I caught him again with 10m or so. But I couldn't quite get around and finished on his shoulder. I took 5th, and first for my age group. Time was about the same as a year ago, so I would have liked to have been 10-15 seconds faster (plus that would have given me 3rd place).

But oh well, it was still fun and I did enjoy running with Henry for that mile and pushing him. He was pretty excited with how he ran. Didn't win a turkey in the post-race raffle, that was the only real disappointment. 

One mile warmup and one mile cool down. My legs felt good afterward, I still have some hip stiffness that's hanging around.

supernova red -- 75

Lazy Sunday afternoon, I went over to the Y and ran around the indoor track for about 20 minutes, then shot baskets for another half an hour. I'll call it three. I have a funny pain behind my left knee from the race, like that muscle is strained or tired. It didn't hurt while running, but when I cool down it stiffens up and bothers me walking around the house. Felt better after stretching. 

supernova red -- 77 

The annual Slug Club Thanksgiving run was today. Everybody, and about 20 or so who don't usually show (friends and family) meet at the Starbucks in Silverdale at 8 a.m. Then we head out as a pack to the Clear Creek Trail and run for 45 minutes or so. I ran with a few different people, running really easy so we could chat and catch up. Then everybody sits around and drinks a cup of coffee, and we all go on our way. It was great. 45 minutes or so to cover the distance, pretty slow at the start but a few of us stretched it out to a better pace by the end. Been awhile since I've been on that trail, it is a really nice example of a wooded urban path. Now it's time to eat, hope everyone on the blog is doing the same. Happy Thanksgivings all around.

supernova red --  82

Seasonably warm morning down on Beach Drive, 7 a.m. and no need for gloves. Some people even had shorts on. Me and Mike went 6, ranged from 7:30 pace down to 7:00 eventually. Pretty relaxed, though we had a good pace going. Everything feels healthy, probably helps to run these really light weeks right now. 45:50.

supernova red -- 88 

Treadmill run at the Y, it stays dark for awhile here in the a.m. and it's harder to get motivated for that, so I'm probably looking at a few more months inside. It's hard to get a pace going for the first mile on that machine for some reason, but once I get locked in (and watching NBA highlights) it isn't too bad. Did an 8-minute mile or so and then a few more at 7:41. Legs feel alright on there so far, so it's an alright start to the week. Just under 32 minutes. 

supernova red -- 92

Four on the treadmill, ran the first mile well above 8 minutes because I was talking to somebody. Then I moved the pace down, finished just north of 32 minutes. My right hip is still a little tight/sore/bothersome. Nothing serious, I don't think, just the muscle seems to tighten up easily and somewhat often. I'm still convinced it's just something residual from the marathon, solved by stretching and running slow miles more often.

supernova red -- 96

Four on the treadmill at the Y, not very good sports highlights today. My hip felt better, it's loosened up a bit. Back outside tomorrow, which will be a good break away from the machine. Stayed at 8 min. pace today, just felt ok there. 32:40. 

supernova red -- 100 

Back from a stretch of the winter blahs last week. I didn't intend to take that much time off, but just kind of got in a rut and all of a sudden was falling out of shape. Snow's on the ground and it's cold now, so I went to the Y. I just did 3 miles at 8:30 pace, easing back into it (though I didn't feel like I could have run a lot faster). I could feel the layoff, sluggish and my heart rate is definitely up. It'll take a bit to regain the fitness lost. But hopefully I can get back into a winter routine and start to set some goals for next year, it felt really good to run again. 25:45

supernova red -- 103 

Again at the Y -- it is freeeezing outside, especially for the winter namby-pambies up here. In Utah I could take running outside when it's 30, but my blood has warmed here (it is dark for more of the morning though, so I still hold that excuse). It's cold and clear with some white on the ground, reminds me of Cache Valley right now. But anyway, I went back to the treadmill. Felt much better than yesterday, my legs, heart and lungs needed to be reminded what running is. Still nothing fast, started at 8:30 and worked down to 7:53 miles, and not too long. A success compared to yesterday (or all of last week). 29:00. 

supernova red -- 106.5

Nasty few days here, the snow hit Wednesday night, that and icy streets shut me down and I couldn't get to the Y either (they closed). Plus work is extra busy with this going on (because some people can't get in), and that adds to the day. Today it's a little better, but I can't get my car out because I live on a 45-degree ice hockey rink. Mail doesn't even get delivered on my street. And it just started snowing again. I have been walking 4 miles a day to and from work and the store, so I guess my legs have been exercised some. Today's treadmill run was great though, 2 miles at 8 min. pace and 3 at 7:30. The faster miles were more enjoyable, really comfortable and effortless. Hopefully we don't get dumped on again tonight, and the rain can come wash this away. I'm such a winter pansy now. 38:30.

The snow has cleared out and life is starting to settle down again. I took today and tomorrow off, so I should be able to run a few times this week. Easy three miles, 8 minute pace, at the Y this morning. 24:14. 

Over in Seattle for the day, and my brother and I went out to the Burke-Gilman Trail. Haven't run there in awhile. It was cloudy and drizzling, we went out a little more than two miles and turned back, ran to the market and bought soup and walked home. Pretty easy pace, Timm doesn't get many miles in way up on the tundra. 35:25

supernova red -- 107