Where's the Donuts?

Back in Bremerton, my brother's friend Emily from Alaska is staying here so she and I went out for a mid-morning run. Decent temperature, in the low 40s and cloudy. She's a pretty fast runner, sub-40 10k, so the pace was good. We kept just above 7/min most of the way. Two bridges route, then down to Bachmann Park and home. 38:12

supernova red -- 112

A Sunday morning fun run in Bremerton, this one is especially 'fun' because they don't keep the time or places. And you can decide during the race whether you want to turn around and just do a 5k. Not real serious competition, it's just a relaxed little thing the Y does to get people outside in the cold (and as an excuse for a post-race potluck, though I skipped it to make it to church. What a sacrifice). But I wanted to show up because it's in the neighborhood, and I'll count it as a 'race' even though it was more like a tempo workout.

The field didn't look too imposing as we stood there, most people had just stepped out of their cars. I think 4 of us even did striders before starting. Luckily one guy went out strong, so I had someone to run with. He was a triathlaloner and in pretty good shape. We stuck together the whole race but weren't really 'racing' as much as pacing each other. The route was basically the Illahee State Park run I do from my house, but shorter based on where it starts. Roads were a little slick and icy so I held back a bit from really getting my stride going, at least until I was on sand left from the street crews last week. It's a real hilly race, almost always heading either up or down.

I had warmed up 1.5 before we started, then we held the pace just over 7 minutes for the race. Felt fine, was able to stay consistent throughout. The other guy surged on one of the hills right before the finish and pulled away just enough to hold me off. He opened up about 5 seconds with 1/2 mile left, I let him go thinking I'd get him back on the big downhill to the finish, but couldn't quite do it. Finished right behind him. Oh well, they don't keep results so no one will know. A good morning though, and I was just happy to get out and push a little bit. 59:57 total.

supernova red -- 120

Snowed overnight here (although by tonight it's just about gone) so I headed to the Y. 4 on the treadmill, started around 8/min and worked down to 7:35. 7:45/avg., felt good, sort of a recovery day so I stopped at 4. 31:00. 

supernova red -- 124

Morning run at the Y, started at 8/min pace and moved down to 7:40. Legs felt nice and relaxed. 31:30. 

supernova red --  128

4 on the Y treadmill. Nothing fancy, but at least it's consistent. I was a little slow getting going, left calf and hipflexor kind of stiff, but after the first mile I woke up and settled in to a 7:45 pace. 31:20

supernova red -- 132

This morning was the Slug Club annual meeting, so we met at one member's house instead of the dock. Easy 3.5 miles as a group on some country roads, then we ate more breakfast than an easy 3.5-mile run justifies. Good waffles though. It was great to get back together with people, hear about race plans for 2009 and agree to start running more miles. So now I'm inspired again, and luckily did not get elected club president. 

supernova red -- 135

Morning treadmill at the Y. Started with a slow mile, then 7:40s. My legs feel good although my left achilles is a little tight after I finish. It might just be the number of days recently on the treadmill, I've had some little twinges like this before when I don't vary it up. 31:40. 

supernova red --  139

Four on the Y treadmill, started a little slower than usual for some reason. That's about it. 32:25

supernova red -- 143

On the Y treadmill again. It's warm enough to run outside, but so dark. My legs and lower back were a tight during the day yesterday, which I was blaming on the treadmill, but everything's alright this morning and the miles felt good. 8/min average, just took it easy so I can keep building up some mileage. I'm going to pass on the Nookachamps 10k this weekend, I'm just not ready and it would eat up my weekend to go all the way up to Mount Vernon. But I should be able to get outside for a weekend run, at least. 40:00

supernova red -- 148 

Got out in the dark today to meet Mike and Dale (not the FRB's Dale) at Annapolis. Big crew of Slugs on the course today, everybody is emerging from hibernation and ready to start the new year. 

Good January weather, in the 40s. We ran a faster pace than planned, Dale is one of those single-gear types who doesn't know easy miles (or his easy miles are just a lot faster than mine). So we were at 7/min pace pretty much the entire run out to about 3.5 and back, the last mile was 6:58. It felt fine, my right hip still is mildly sore at times, it's an odd thing that comes and goes since last October. 49:09 total. If I would have run in the Nookachamps race today as originally planned, I really probably wouldn't have run that much faster.

So a good run, and we got to talking about the coming year and plans at breakfast, which was inspiring. I've updated my blog at the left with my preliminary goals and race plans for the year, hopefully I can stick to them to some degree.

supernova red -- 155

Day off from work so I stayed over in Seattle and ran on the Burke-Gilman Trail. The fog was still dense when I went out, which was too bad because it turned into a really sunny day an hour later. But five miles on the loop I do around Husky Stadium and a little nature preserve, no watch because I forgot it. 

supernova red -- 160 

Five at the Y on the treadmill, it's like fog soup outside today. But a good run inside, had the room to myself, plenty of NBA highlights to keep me entertained, my body felt loose and relaxed and my legs felt fresh and springy. Ran at 7:45 pace, 39:00. 

supernova red -- 165 

Back on the treadmill at the Y for an early morning run. The usual pace I've been running lately, felt fine. 39:50. 

supernova red -- 170

Early morning Slug Club run, first pre-dawn meeting down there in awhile for me. Chilly out, but not too bad and it was dry and it was light for the return on Beach Drive. Met Mike with ten easy miles in mind. We started slowly, then hit our target pace for the most part, between 7:10 and 7:25. Maybe one or two closer to 7/min., which felt like we pushing a bit. My legs felt good for the most part and fitness was there, even if those 7/min. miles felt a bit labored. I can tell I'm still getting in shape at that distance. That'll come, we'll probably do ten again next weekend before increasing the mileage on long runs. 1:14

supernova red -- 180

Five on the treadmill, we had a little snow this morning and the wind is whipping it around. Started out easy, around 8 minute miles, then started increasing the pace and got down to 7:35 for the last one. Finally felt like I was stretching my legs out a bit. 39:40. 

supernova red -- 185

Almost a 13-hour day today, but I manged to sneak out of work for an hour (when the content management system goes down, you have an excuse to leave) and get in four at the Y. I would have kept on for two more but felt guilty and needed to get back. I'm a little behind now on what I planned for the week so I'll stretch it out tomorrow hopefully, then 10 (at least) on Saturday. I ran faster than usual for the treadmill, 7:30 the whole run. Felt good though, I could tell I was a more warmed up than at 6 a.m. 

supernova red -- 189

Went up to the Y, but ran around the indoor track with a friend of mine instead of on the treadmill. It's a short track so you can't really stretch your legs, but we were going along alright and there wasn't too much gray-haired traffic on the loop. And it was a nice feeling to not be on the machine, legs felt more loose. Ran for 40 minutes, so it's in the neighborhood of five miles. 

supernova red -- 194

Early morning down at Annapolis, I met Mike in the dark and was really glad it wasn't raining (it was when I went to bed). I only slept about 5 hours because of an upset stomach, so it was a challenge to get moving. Once my head cleared up we ran a pretty good pace, most miles right around 7:05. One under 7, one or two 7:15. I was pooped afterward, but that's more from the lack of sleep. Legs were a little tight and my hips were a little uncomfortable out there. Four minutes faster than the same run a week ago: 1:11.

supernova red -- 204

Off to a slow start this week, but I made it to the YMCA for 5 this morning. Around 8 the first two, then 7:47 miles. Felt faster than that, took awhile to get into a rhythm. My left calf and achilles is pretty sore, so I'm stretching and rubbing it down now. 39:30

supernova red --  209

5 on the YMCA treadmill. I spent most of yesterday massaging my left calf, but it's still a little sore. Less than yesterday, and it doesn't bother my stride too much. Two miles at 8/min pace, then three at 7:47. 39:15

supernova red -- 214

Five on the Y treadmill, missed yesterday which throws off the week a bit. Long run tomorrow. I'm pretty happy with my fitness now, after the first month of the year building some base, so hopefully next week I can start varying the workouts. Legs feel pretty good, soreness in my left calf seems to be diminishing. 

supernova red -- 219

I had to be at a meeting early this morning so I skipped Slug Club. I'm glad I did because the clouds cleared in the afternoon and it was beautiful, felt like April. 51 degrees and just a few clouds, wore shorts for the first time this year. I did the Manette-Warren Bridge loop, then kept on Park Avenue to downtown. Once downtown I went down to the marina and ran out on the pier, there's a half-mile you can do out there, right on the water. Some guys were working, putting in a piling or something, so I cut it a little short. Other than that I had the pier to myself. Then back across the Manette Bridge and back Shore Drive. I'm guessing about 6.5 miles, based on pace (pretty good most of the run, felt between 7 and 7:30) and time. 49:00. 

supernova red --  225

Real busy day, and I had to be at the office early. Same thing tomorrow, I have a 6:30 a.m. meeting. But I snuck off to the Y at lunch, got a quick 4 in and watched it snow for 30 minutes out the window. Cleared my head in the middle of the day. 7:47 pace. 

supernova red --  229

Yesterday was a long, long day, made worse by not getting a chance to run. I don't know how Jon Allen was doing it on those 12-hour days. But I had time this morning for the Y treadmill, and did two at 8/min and four at 7:30. Felt really, really good to run again, I needed that. The race I planned for Saturday is now dubious because I lost my ride in (and thus, my Navy base access), so it looks like I'll do a long run with Mike instead. Supposed to be nice out, so that may be the better play anyway.

supernova red --  235

Five on the treadmill, felt really strong through the last three miles at 7:40 pace. Looks like it'll be alright outside for a long run tomorrow. 39:00

supernova red --  240

Ten on the Slug Club route with Mike. Pretty decent weather, and it's nice to have light a little earlier. We started at a safe pace (7:30s) but ended up pushing on the way out, then actually picked up the pace a bit headed back. Fastest mile was 6:40, and most were just under 7. The pace felt comfortable and my fitness can accommodate that pace, the only nagging thing is some pain in my hipflexors. I didn't stretch much after Friday's run, and I think that's the cause. They loosened up quickly when I stretched this morning after the run. 1:11 total, about the same as our 10 two weeks ago.

supernova red -- 250

Just a beautiful morning here, plus a day off. 45 degrees, sunny, and I got to sleep in a bit (not to much). I met Mike at Evergreen Park, it's about two miles from both of our houses, in opposite directions. I took 11th Street and the Manette Bridge. We headed up across the Warren Ave. bridge, down to Lions Park and looped around it, then back on Lebo to the Manette Bridge. Crossed that and back to Evergreen Park, stretched for five minutes and went our separate ways. I ran up Highland and then back across the bridge (third time this morning) and came home on 11th. Pretty good pace, the hills slowed us a bit but we were comfortably working at most times. Great start to the week, now I just have to decide whether I should go into work, or actually take the day off I've been allotted. 1:02. 

supernova red --  258

My hamstrings felt like frozen metal balls yesterday when I woke up, the hills Monday must have been more unexpected than I thought. (Actually, it was probably a combo of that and working in the yard. That's something I'm not used to.) I spent my Tuesday morning walking around and stretching to loosen up, and massaged them at work when I had the chance. Today they were a bit more relaxed and I ran a comfortable 5 at the Y. 8/min pace for first mile, then 7:40s. A lot of post-run stretching again, really working on the hammys. 39:00. 

supernova red -- 263

Good mid-day run today, what with all the work and going in early I though it would be nice to break the day up and get a nooner. It was probably warm enough outside to run (well, definitely warm enough, actually, it's like 50 and sunny), but I spent the 5 miles looking out the window at green grass. It's just a bit simpler to hit the Y, run and shower and head back to work. Good run though, first two at 7:40 and then three at 7:13, so it felt a little like a workout. For the treadmill at least. Got back to work and felt stress-relieved, which is kind of the point. 37:40. 

supernova red -- 268

Longest run of the season, on a beautiful early morning for February. Started just before dawn with Mike down on Beach Drive and watched the sun come up under clear skies and mild temps. We really were trying for those elusive 7:30s this time, we were more like 7:05-7:15 through the run, just one mile under 7 (and then, just barely). So we're doing a bit better with pacing. Legs felt great, good conversation and relaxation after a trying week at work. The run wrapped up the week as the first of '09 over 30 miles, I'm feeling good about the conservative start to the season and I'm pleased with my fitness level for mid-February. I'll keep it there this week, maybe bump it a bit. 1:26:40. 

supernova red -- 280

Easy start to the week, five on the treadmill at the Y (also a bike ride to and from work, and a few minutes on the stationary bike while I waited for the machine). Ran a bit quicker than usual, 7:41 to 7:30 miles after an easy one to start. 39:00

supernova red --  285

Shorty this morning. Had to get off the treadmill early because I was running late. In more ways than one. 7:35 pace.

Five at the Y, took a mile to feel comfortable but eventually a good rhythm and pace. My right hip felt a little sore on the outside, so I concentrated on it in stretching. As February ends I'm realizing it's about time to get back outside in the a.m. The gym is nice for a few cold months and to build up some base, but it's starting to wear on me and by the time the sun is up I have the itch to get on the street. Still, I feel good at where my miles are as the month (and hopefully winter) comes to an end, good solid start to the year. 39:10

supernova red -- 293

Nice morning on Beach Drive, even felt a little warm (not shorts warm, but pleasant). Great sunrise, orange and pink light and the mountains. I ran with Henry because Mike is on vacation, we were still shooting for that elusive 7:30 pace. Our first two felt faster than usual, I guess he doesn't ease into the run as much as I do. But we were able to stay pretty conservative on the way out to the six-mile turnaround, I was dragging a bit because I haven't slept much the past two nights. The splits headed out were between 7:10 and 7:25, then a little quicker on the way back, with one wild one (6:49, seems like there's one every week). But I loosened up and felt good coming in, so that's what matters. And we had a big group of Slugs there, most I've seen in awhile for breakfast. Good day all around, and another month at 100 miles, if just barely (but it was only 28 days). Ready to start March. 1:26:41.

supernova red -- 305

Rainy out this morning so I went to the Y. Not sure if it's because I took yesterday off (other than riding the bike to work), but I was really sluggish and struggled to get going. I loosened up around 2 miles and felt more comfortable, but still stuck to an 8/min. pace just to take it easy. So, an easy day. 40:00. 

supernova red -- 310

Five quick miles at the Y during lunch. I like the mid-day run when I have a chance, and this was a day I needed the break. Doesn't happen often enough, and I've been a little lazy in the a.m. this week. 38:10

supernova red -- 315

Slug run with Mike. We caught a bit of a break when it wasn't pouring or freezing early this morning. Actually a decent temp to start. We did a few real conservative miles with this guy Brian, 7:45s, then picked up the pace a bit. Got into a clip closer to 7:05-7:10, then the rain started at the 6-mile turnaround point. For whatever reason the wind changed directions when the downpour started, so even though we were soaked we still had the wind at our back. (And the wet snow didn't start until 8, by which time we were settled in with eggs and potatoes). The wind contributed to the 6:50 miles I think, but oh well. Conversation was good and we had a good clip going, maybe we just wanted to be done. Nothing hurt or felt like a strain, so the engine appears up for that type of pace. I'm signed up for Seattle Rock 'N Roll marathon now, so this is the 15-week out mark and it feels good to have some fitness. Time to pay attention to some speed training, I suppose. 1:27:15. 

supernova red -- 322

I was up in Mount Vernon visiting friends, and dragged myself out of bed with an hour less sleep to run with Craig Romano, an outdoors writer and columnist for Northwest Runner magazine. Craig lives near the neighborhood where I grew up, so we got together at the Skagit Valley College trail, my favorite spot to run ever. Even though there was a light dusting of snow overnight, the sun had come up and everything was melting. So it was actually really pretty out, and warm enough for shorts. Craig had run a 1/2 the day before, so this was a recovery run. I was sapped from the 12 on Saturday also, and a short night of sleep. I ran a little less than a mile on my own, then together we did two laps of the SVC trail, which is about 1.5. Then we walked another lap as cool down. 35:25 total, which was in the ballpark of four miles. 

supernova red -- 326

Ran at the Y, a guy I know was on the treadmill next to me so I ran easy for 4 miles talking with him. After those 8:30 miles, I ran two more at 7:45 pace. Felt good to run after two days off, legs felt loose and rested. 49:00

supernova red -- 332

After-work run, finally taking advantage of the daylight savings time. Really cold day (for here, at least -- 40s and people complain), but the sun was out and by evening it was pretty pleasant. I went looking for some hills, not quite a 'hill workout' but a good prep for that. I did the Illahee State Park loop, which has a few good hills going out and back. I added a few side trip hills (easy to find once you're back in Manette) and came down through the neighborhood. I didn't try to make the hills a workout, but I tried to get some tempo going up each one, probably about a Tinman pace. Felt pretty good, I still feel good about my fitness, though we'll see what it's like when I start more up-tempo work. But legs are in good shape. This weekend I'm planning at least a 5k workout in a St. Patty's race. 44:48. 

supernova red -- 338

Our great week of spring running weather ended at, oh, about 7 a.m. this morning. This race started at 9 a.m. So there we were at the start, on the Jackson Park waterfront, with the wind blowing sideways and rain in sheets, and whitecaps on Dyes Inlet. Pretty nasty morning for a 5k. Small field, the Jackson Park races are truly just fun runs, most of the runners live in the Navy housing project surrounding the waterfront or work at the hospital nearby. Several of them had stupid St. Patrick's Day hats on. I was looking to get a few uptempo miles and see a few people I knew would be there. 

As usual, a pack of high school kids darted out ahead, then either turned around or faded at the half-mile mark. A pack of five of us settled in together, separated by 8-12 seconds or so. I sat back in fifth, just watching the young guys. There's a decent little climb about 3/4 of a mile in, followed by flat and another slight uphill, so I just stuck a consistent pace. At about the halfway point (I'm guessing, the course isn't marked and I forgot my watch), I picked it up a bit and pulled the pack closer together. Four of us stayed right together, with the leader maybe 5-8 seconds ahead, until a little past the two-mile mark. I left the pack pretty easily at that point, and kept the leader in sight. I had no idea of the course, and didn't want to do anything stupid. There were a few small up and downs, we were basically running laps of this housing development. We got to an intersection and the route took a right, heading back downhill toward where we could see the finish. It's a steep finish onto a park that's out on a point, and totally logical that the hill would just continue straight ahead to the chute. So I figured to go for it and make a run at the kid. The problem was that at the base of the steep downhill there was an arrow pointing back up another small hill to the right. They had to tag an extra 600m or so on to the race, and sent everybody around another small loop. That kind of killed some momentum, I slogged up the hill and then got into rhythm again. But I had lost a few steps on the leader, and couldn't get the kick back over the last 300m to catch him. Ended up 11 seconds back, 19:00 overall.

Not too bad considering I ran without a watch or any knowledge of the course, and without the intent to do anything but a few tempo miles. And the lousy weather. So it was a good time. The kid ahead of me turned out to be a 9th grader, and the guy behind me was 15. I was standing by the board and this group of high school kids was reading the results, and one goes "That old guy took second." Ouch. Half mile cool down and that was it, the weather was awful and I have 15 on trails planned for tomorrow.

Craziest race I've ever run this morning. Mike, Brian and I went up early to the North Kitsap OPG logging trails, where the Poulsbo Running people put on their trail race series. This is the first one of the year, it's a 25k fundraiser for a food bank (so it's free). You just park your car on the side of the road, sign in on a sheet, take off with everybody else (the start is a guy saying 'Um, alright, let's go') and record your own time when you finish. If you want, do another lap for 50k. So pretty relaxed. The great thing about those trails (in a way) is that they just wind all around, from gravel roads to dirt paths to technical single-track. And every Roots Rock course is different, so you don't really know the course. They mark turns with flour and orange ties on the trees. 

So we take off in a pretty decent rain at 7:30, when it's still kind of dark. Kind of a nasty way to start Sunday morning. By mile two the rain is real light snow, which was kind of peaceful and not as bad for the footing. By 40 minutes in the snow was heavy, huge flakes in our faces, and it didn't let up at all. We were just sloshing through the course, hoping not to miss the turns. Mike and I were a few back of the leaders and just watching their footprints to see where to go. It was an adventure, especially the uphill portions (and there were a lot in the first 2/3 of the course, pretty much solid up and down).

At the 1:40 mark I was feeling good, and we could see two guys ahead on long stretches. I had a gu and left Mike to go after those guys, not quite knowing how many miles we had left. I caught the first guy pretty quickly, then the other guy five minutes later. After that I could only see one set of footprints, but the snow was a good 3 inches deep everywhere, and the rutted parts of trail were swamps. But the course was on a little plateau by then, and had flattened out. Even though I was cold my legs felt outstanding, and I still had plenty of energy. I started to pour it on a bit more, sensing the finish. I ended up taking one wrong turn (noticed when there were no more footprints), which luckily met up with the correct route. The race director took the same mistake (huh?) and told me we ran an extra 100m or so. The guy behind gained a bit of ground, so that inspired me to hammer in the last 800m or so. Came in at a pretty good clip, felt great but soaked and cold. I figured I was second, but two guys had signed the book. One guy really was flying, 1:48. The other was four minutes ahead of me. Grabbed a cup of coffee, cookie and lukewarm bowl of soup, then ran to the truck to change into dry clothes. I couldn't feel my right middle finger for 45 minutes after the race, I think that might be a problem. It was the weirdest race finish, no one waited around at all. People hit the finish, wrote their time, caught their breath for 15 seconds and split. It was dumping snow by then, and everyone was getting out of there. Cool down was sitting in the truck waiting for the other guys, and walking into Starbucks. Naturally, the sun is out now and the snow's melted away. Great timing for those two races this weekend, I hope the weather gods notice my dedication. I'm taking tomorrow off and sleeping in. 2:04:59 total.

pearl izumi trail

Just an easy three miles on the treadmill. I didn't eat dinner last night after a long, rough day at work, and just didn't have anything in me this morning. So I stretched my legs out and called it quits. I'll try to rest up for tomorrow and get a better run in. 24:00

Finally a weekly workout, and I did it at the Y so I could watch basketball mid-day. 1.5 warm up at 7:53 pace, then 3 miles of tinman tempo (6:58). Then 1 mile cool down at 7:45. Felt really good. I could have kept up the tempo at least another mile, which is a positive sign for this time of the year. 

supernova red --  351

I worked until 12:15 a.m. this morning, a 15-hour Friday (though I snuck home for two hours in the after learning how late I'd be staying there, to at least give my feeble brain a rest). So I was glad that Mike wanted to skip the early Slug run and meet this group in Silverdale at 7:30 (what a concept, leave when the sun has come up). It was a cold morning, really foggy at my house but clear up there on Dyes Inlet. 30 degrees at the start but we chanced it and dressed lightly, and it warmed up once the sun was up. 

We took the Clear Creek Trial out to Trigger Avenue, then crossed Highway 3. I usually loop back on the trail. From Trigger we went toward the Bangor gate, then hung a left on Clear Creek Road and turned south. There's a decent little hill right at the turn, then you cruise mostly downhill. We went past Anderson and Newberry, dropped this other guy off at Newberry, then turned again at El Dorado and came back to the Silverdale Waterfront on Silverdale Way. Traffic was picking up by then, it was nice to be done. 

Different people in that group estimated the distance between 10.3 to 10.6, so I'm not totally sure. No mile markers. We ran for 1:19:00, which would be 7:31 miles (assuming it's 10.5, which is my best estimate). The one mile that we could clock on the course was 7:15 (at about the halfway point), so I'm not sure where the slow miles would have been. It felt consistent, and Mike and I usually run faster than 7:30s. Felt pretty good, I was kind of sluggish from work but my legs were alright until closer to the end. Good mileage week, finally up over 30, which makes up for the past two. I'll stay above that for a few weeks and creep towards 40/50 as the marathon gets closer.

supernova red -- 361

Stayed the night in Seattle Saturday so I could get up and run the Burke-Gilman Trail (among other things I needed to do). Nice out-and-back to Matthews Beach Park, I ran on the soft side trail to the asphalt path, which was nice on the legs. Felt really relaxed and loose for a morning run. Nicer weather than I expected, no rain and fairly warm for this time of year. Kept a steady, easy pace and just enjoyed the morning. 58:46

supernova red -- 

Five easy morning miles at the Y, I'm real sluggish this week. Too much work right now. 39:40. 

supernova red -- 374

Quick post-work run at the Y, watching some NCAAs. Getting to work early to spend 11 hours in a chair isn't the best run prep, but it does make the miles enjoyable as an outlet. Nothing fast, 7:50 miles or so. 33:30. 

supernova red --  378

Long run with Mike on Beach Drive. The best part of the morning was that it wasn't raining at 6 a.m. (90 percent chance today). At the start we hoped it would hold off until at least the mid-way point, which it did. But when the rain came, it really came. Soaked to the skin by the end. 

We paced fairly well today, hit between 7:20 and 7:40 miles most of the way out. Only one outlier under 7, though the last few were 7:05 to 7:10 (I think we just wanted to be done by then). I'd still like the long distance weekend runs to be a touch slower, especially as we close in on 20 miles.

Legs were a little heavy by the end, but nothing hurts or is giving me too much trouble. Definitely faster than the long trails run two weeks ago. 2:05:00.

supernova red -- 394

Morning miles at the Y, my right knee had a little twinge in it last night, but no problems this morning. Time for new shoes though, my feet are talking to me a bit. Two at 8:00/mile, then three at 7:45. 39:25

supernova red -- 399 

Only time for a quick one today, rushing to get work done so I can go to Chicago for the weekend. So I snuck out of work, did three miles at the Y and got back quickly. Breezed right by, and my work headache was actually gone after the run. 7:50/mile. Next run will be on Lake Shore Drive.

supernova red -- 402

In Chicago, windy and rainy morning. And when it's windy in Chicago, it's really windy. 

From Ken's condo near Damen/Lawerence, I ran north past Foster Avenue, to an old route I used to do in college. Down to Foster Beach on the lakefront (here's where the wind comes in) and then along the path south to Belmont Harbor. Did a little loop there, then cut back under Lake Shore Drive and kind of wound my way back on sidestreets. Went by Wrigley Field, then past my old neighborhood, and back on Damen. Other than some stiff headwinds at time, it wasn't bad, and the rain eased up. Ran slowly, probably no faster than 7:30 miles, though I'm not sure of the distances anymore. I'm guessing around eight. 1:02:40. 

After the run, I stretched, drank a glass of water and changed, then walked down the block to a hot dog stand for a Chicago dog and a copy of the Jay Cutler edition of the Tribune. Breakfast of champions right there. 

supernova red -- 410

The weather actually improved and the sun came out, but still pretty cold in the Midwest. I was geeking it up at a fantasy baseball draft all morning, but when I finished I squeezed in a short afternoon run in the city. Ran along the Ravenswood Metra line, then wound through neighborhoods down to Southport, then came back on sidestreets. Nice head-clearing and relaxing run. 30:45

supernova red -- 414

Sunday long run was canceled due to snow. Great first weekend of April, especially because it was 70 back in Washington. I really know how to pick the location for a spring break trip. Monday morning the ground was still white and it was windy and cold. Mom and Dad were going to the YMCA, so I tagged along for some family bonding. 6 miles at 7:45 pace on the treadmill. 

supernova red -- 420

Ok, back in Bremerton now, long day of travel/work Tuesday so no run. Morning trip to the Y, it's mild enough to run outside (at least today) but I'm in a good habit of doing the treadmill in the a.m., so I'll stick with that for awhile longer. 7:40 pace, 38:45

 supernova red -- 425

New shoes today. Just time for a shorty this evening after work, nice spring evening and an incredible sunset over the Olympics. Three brisk miles on the old 11th-Shore Drive loop, first time running there in months. Felt pretty good, but I had to hurry home. 21:08

supernova glide -- 3

Real early morning down at Slug Club headquarters, Mike and I went for 18. It's a little strange going this distance now, my long runs are ahead of schedule compared to my overall mileage and in terms of when the marathon is. In past training I never would have gone 18 without being over 40/week with some regularity, but Mike is thinking about getting a marathon in before Seattle R'n'R (6/27), so he wants to make sure he gets the long runs. Maybe the strategy will work, I can fill in the weekly miles now and start adding more workouts. I certainly feel comfortable with 18, probably could have added two easily today, and it's good to be there with 11 weeks until the race. Plenty of time for another 18 and at least two at 20 or more. 

Anyway, with that distance in mind we wanted to focus on a conservative pace (7:30s). It was a little windy on Beach Drive before heading up and into the trees at mile 4.5, but other than that a good morning. 45 degrees, rain held off. We were a little faster than planned, but far more consistent than usual, with no real fast outlier miles: 7:45, 7:40, 7:23, 7:15, 7:07, 7:25, 7:08, 7:14, 7:40, 7:05, 7:17, 7:13, 7:14, 7:08, 7:14, 7:09, 7:09, 7:17. 2:11 overall. I was pretty encouraged by that. My legs were tired, but nothing broke down or was real sore (new shoes definitely helped). Also, I really feel fit and didn't wear down much (other than being really hungry by the end).

Next week a few of us are driving up to Wenatchee for a half marathon, it'll be the highest elevation race I've done outside Utah. It's supposed to be a really nice course, and we're going to support one of the Slugs doing the marathon. Not trying to pr or anything, but to get a good feel for racing and see where my fitness is at.

supernova glide -- 21

Five on the Y treadmill, 7:41 pace. It was as mundane as it sounds, even the gym was empty.

supernova glide -- 26

Five at the Y, 7:45 pace. Again, nothing too exciting, but staying fresh before the half this weekend. 

supernova glide  -- 31

Two easy pre-race miles, plus some basketball at the gym. 

(Late entry, home internet's been out all week.) 

Sunny, mild day in Wenatchee, a mid-size city in north central Washington. It calls itself the Apple Capital of the U.S. Start line is in an old style downtown, kind of like Logan, and the course otherwise is completely along a paved waterfront trail. Half does an out-and-back, full does two loops. First few miles are pretty flat, then we crossed a bridge and the other side of the lake is rolling for the middle six miles or so. Then back across the bridge to the finish.

Mike and I didn't really have a pace goal, but it was a small field so we started up near the leaders. We let one pack of the good racers go and settled in with the second group. The first mile was pretty quick, under 6, then we settled into a better pace. We hung together until mile 9, he took a slight lead up a hill. I caught him at 10, but took a Gu and kind of lost focus and touch with him (and ran a slower mile). I kept him in view, 10 seconds back or so, planning to put a surge on. But I kept hitting pretty good miles and he kept the pace, and I just didn't quite have the oomph down the stretch to make a good run. Last mile was kind of slow, actually, and I passed a guy right at the last step (they screwed up the results, actually, and completely left me off. So I had to argue my way back onto the list -- and to get a cup for my age group prize).

Here's the splits: 5:57, 6:23, 6:34, 6:34, 6:45, 6:59, 6:57, 6:45, 6:38, 6:52, 6:40, 6:28, 7:25 (plus .1). 1:27:03

Not a great race, but for going into the race with no race plan at all or speed work under me, I'll take it. It was actually a really enjoyable day, so I can't be disappointed. There will be other races, and now I have a better idea of pacing. Pretty fun time, and it felt like spring.

supernova glide -- 48

Beautiful sunny morning, did the 11th-Shore Drive loop. Pretty good pace actually, felt surprisingly fresh for two days after a race. (No running Sunday, but stretched my legs out at softball practice.) 37:00

supernova glide -- 53

Workout day, the race has me mindful of how much I need to get in gear with some faster miles. Nice morning, so I headed for Tracyton Beach Road. 

Two mile warmup, 7:30 pace, then three up-tempo miles. As always, the first mile on this route is too fast because it starts downhill. 5:46, then a 6:26 and a 6:03. Probably should have stretched for one more. But I slowed up and headed back home at a cool down pace. Felt really good to get back to that course, hadn't run it since last summer. 57:21 

supernova glide -- 61

After a day off to rest up a bit, I did an evening run. (It was pouring this morning, so I risked it. Totally paid off.) 

Started with three miles at a comfortable pace on the 11th-Shore loop, then cut up the Manette Hill Trail to Jacobson. Then did a short hill workout, approximately 300m (that's my best guess, I'll try to get more specific if possible) with 300m rest on each (about 1:30 to jog back downhill). It's not a really steep grade, but pretty good -- and Paul can attest to the hills in my neighborhood.

Splits were 0:53, 0:59, 0:58, 0:59, 1:03

Pretty winded and beat by the last one, but a good workout. Cool down back home.

Longer run than I expected for this morning, especially after a very fitful night of sleep and the sense of illness coming on. I knew Mike had been thinking about 18, and this other guy Henry wanted to join us, but after four hours of sleep I planned to bail on them halfway or something. 

But I got there, the dawn was nicer than I though, and my body gave me the big 10-4. So we went out Beach Drive to the 9 mile-mark past Manchester, turned around and came back. Mike and I turned near the end and added another mile (actually, he added two to hit 20). 

No watch, just went with what felt right. We were around 7:20 pace for most of the miles, but I don't have splits. For the week after a half I'm pretty fresh, no problems until just the usual breakdown on the last two. And that wasn't even too bad, just some fatigue. My back did a weird thing on the drive home and really stiffened up, and it kind of hurts along my spine when I sit. Odd, we'll see how that plays. I've had a small pain on one of my vertebrae here and there lately, usually after a run. Not constant pain, or even sharp, but I'm trying to stay aware and cautious. A trip to the chiropracter may not be a bad idea.

No long run next week, but hopefully more workouts and a bit more mileage to get over 40. I'll probably race again next Sunday, there's a trails run up north and those are good folks who put them on. It'd be nice if it didn't snow this time around. 

supernova glide -- 85

Easy 5 at the Y, needed a little recovery from Saturday's 19 and yard work yesterday. Felt pretty good, everything still seems in working order. 39:25

supernova glide -- 90

Mid-day run, my legs felt much more warmed up and loose than usual. Really clipped along, it was a breeze for some reason. That may have just been a mental thing, given how much I needed to get out of the newsroom. In any case, a nice run. 7:30/mile pace the whole way. 45:00. 

supernova glide --  96

Ended up with a light week, which after two big weekends (half and a 19-miler) might have been alright. I was in Seattle, ran the Burke Gilman Trail on a warm, cloudy morning. Sluggish and heavy legs on the way out, but got into a bit of a rhythm headed back in. 57:04. 

supernova glide -- 103

Since it was pouring Saturday night I made the Babcock Farms race a game-time decision. It's the first 'official'  race in the Roots Rock Trail Series circuit, connected with the 25k I did in March. But the sun was out in the morning so I headed up. 

Small crowd again, maybe 50 people. Sunday mornings just don't draw a big crowd, which is too bad because these races are well-run and use a beautiful forest. This one starts one road down from Port Gamble, by the Hood Canal Nursery. Someone forgot to unlock a cow gate, so the start had to be moved up about 200 meters. Didn't want to turn the beginning of the race into a steeplechase, I guess. 

Because of the altered start, we basically began at the base of a hill. So it was straight uphill, a pretty steep 400m or so through a grassy field. Then you wind through the backside of a farm, like an English style cross country course. Ups and downs, little ravines, etc. I was the third guy up the hill, and stayed there through the farm and into the woods. In the woods I stayed on the tail of a guy I've raced before. I was pushing him until the first single-track loop, where he missed the turn. I yelled at him and thought he followed me and another guy who had caught up. I led through that single track section, which was a blast. The other guy took over for me after we came back out on the road, and he led through the second single track section, which was mainly downhill. We were screaming through tight little turns and dips, jumping logs, etc. Pretty fun, but ankle-twisting territory. Still, we had a pretty quick pace going, I wanted to make sure to stay until 6/minute miles.

Then the race emerges back onto the logging roads toward the finish. The guy leading me made a great racing move on a big downhill. There's a long curve on the hill, and as soon as he stretched out a 20-25m lead he put on a big surge. So I was near him and tried to freewheel and keep up a good pace, thinking I'd still be there all the way down the hill. But when the road straighted again he was up 100m or so. Nice surge when I couldn't see, and after the race he told me that was his plan.

So he was a little farther ahead than I could go for at that point, but I kept a good pace to hold off what I thought was the guy we left at the single track. He never caught up, then at the end claimed he got lost (while insinuating he definitely would have been in second place. (C'mon guy, learn to follow the course.)

So I took third, which I was pretty happy with. It'll be a good start if I do the series. 29:21 overall, though it was about 200m short. So right around 30 minutes, which his what I wanted. And considering the big hill at the start and the windy route, that's pretty good.

One mile warmup and one mile plus cooldown.

pearl izumi trail

Real rainy week so far. Instead of running yesterday morning I was pumping water out of the basement. No floods today, so I went up to the YMCA for five on the treadmill. 7:40 pace. After the race Sunday my left achilles was bothering me, kind of stiffened up. I worked on it during the afternoon, massaging and stretching, and it hadn't bothered me since. A little sore today after the fourth mile, so something to watch. 39:00. 

supernova glide

Calm morning for the Slugs, just about everyone did the same five mile route to Waterman Dock and back. It was a beautiful morning, mountains out and the sun off the water with the tide going out, and we ran slowly in small groups and then had a good breakfast meeting. Just felt like a break that everyone needed. I sure did, this week was wildly out of control at work and my running suffered for it. So today was to clear my head, relax, take some stress off my body. Good day to turn thing around. 38:00

supernova glide

I'm bound and determined to have a good consistent week of running, whatever work and my schedule throws at me (which is a trip to LA Thursday night, meaning I'll be distracted all weekend). So I was glad Mike wanted to get a good start on the week and head out early this sunny morning (plus, it's supposed to rain the rest of the week). (Well, except in LA.) 

We met up at Evergreen-Rotary Park, which is about 1.5 from each of our houses. From there up the Warren Ave. bridge, then down and around Lions Park. Back on Old Wheaton Way to the Manette Bridge, crossed and back to the park. We split up there, and I went back over the Manette Bridge (third time, for anyone counting) and home. Easy start but, like we do when not paying attention, ended up at a good clip near 7/min miles. Felt good, though I had to rush to get to church and didn't stretch much. So my hamstrings were kind of tight at softball tonight, but jogging around in the outfield helped. We lost the softball game, and let's just say I didn't waste much energy running around the bases. 58:00

supernova glide -- 121

YMCA in the morning, five on the treadmill. Cruised right through at 7:40, in the zone for a Monday. 38:55

supernova glide -- 126

Quick morning run on the Y treadmill. I felt really strong today, which is odd since I've been at work 12 hours each of the past two days. I thought I'd be slogging it out. But I cruised along, 7:40 down to 7:30 pace. Which isn't that fast, but feels quick indoors for some reason.

supernova glide --  131

Vacation day today (which means I went in and worked for 1.5 hours, of course) so I did a mid-morning workout. Rained pretty hard overnight, so I was glad to let that pass and head out when there was no more than a mist in the air. 

Headed out toward Tracyton Beach Road, pretty tight and tired those first two miles. Legs just felt heavy getting going, although the warmup pace was pretty good (7:20, but that was probably the morning's coffee talking). Hit the bridge on Lebo and started the usual Tinman course. First mile was fast (always is, with the downhill), at 5:40, then hit 6:06, 6:03, 6:08. The third mile was the toughest, oxygen debt started about then. But I was pleased with the strong finish, and actually felt pretty light by the last half mile.

Three mile cool down back to the house, went via Shore Drive and the little 100-foot trail that's become a nice little moment of Zen on that repetative run. For feeling so behind on speedwork training, it was a good run. Six weeks until the marathon (and Paul is coming up now, hurrah!), so hopefully I have time for a few more meaningful workouts like this one. Now I drive to the airport and fly to LA, where it's 90 and I'll melt if I head out. Plus my friends there want to play golf. Golf. Maybe I'll do intervals to where I hit my ball out of bounds. Now that will be a workout! 1:01:38

supernova glide -- 140

Early morning run in the hot, smoggy suburb of Rancho Cucamonga, Calif. My friend Brian lives at the base of a mountain range, essentially, in a sprawling housing development. So I just went out and ran around the streets, creeping up the neighborhood to the top. Up there are empty lots and you can look out across the haze. It was all really surreal. But a nice morning run, I didn't take it too hard because it was uphill and hot out (even at 7 a.m.), which I'm not used to. Would turn out to be the only run of the trip. 30 minutes or so. 

supernova glide -- 144

Whew, a busy, hot trip to Calif. followed by a few long days at work. I was sapped, and got lazy for a few days. So now I'm back. 

Five on the 11th-Shore Drive route, on a sunny, pleasant evening. No watch (because I've misplaced it).

supernova glide -- 149

After a disappointing week for running, despite the good weather, I hauled myself up early to hit Beach Drive. I started alone, Mike ran a marathon last weekend and didn't need another long run. Beautiful dawn before 6 a.m. 

Still haven't found the watch, so I was running blank. Started out at what felt comfortable, but the pace was quicker than what I'd call easy, I knew that much. Mike met me at mile 5 and we went out to Manchester (mile 8) together and then back to his truck. We started hitting 7/min miles, so there was almost a workout portion to the run. Felt alright though, other than being a little stiff. After I finished I was really stiff, didn't stretch much this week and I felt it. A lot of time in an office chair as well.

Decent end to the week, but that was one I won't get back and I felt like I dropped the ball with only six weeks before Seattle RnR. The day off Monday hopefully means I can get the miles up next week, and I'll do 18 and then 20 the next two Saturdays.

supernova glide

Holiday morning run, I met Mike at Evergreen Park around 8, which is nice because the park is between our houses and 8 a.m. means some sleeping in. It was still overcast, perfect way to start what is becoming a sunny day. It's about two miles from my house, probably a bit farther from his but not much. 

We ran from the park through downtown to the new shipyard park and the marina, then out on the breakwater. The marina is packed full of boats for a festival, so it was cool to run through. Then back through downtown on Washington, across the Manette Bridge and up to Warren. Back down Warren to the park, then we parted ways.

We tried to take it slow, Saturday's pace plus working in the yard all day yesterday had me pooped. I'm a little stiff also, haven't been stretching well. But everything is in order otherwise. 

Now, back to my regularly scheduled yardwork.

supernova glide -- 174

Evening run, decent pace on the old 11th-Shore loop. Windy night out, but otherwise really pleasant. Still no watch, it's time to go shopping. 

supernova glide -- 179

Morning run on the Warren-Manette bridges loop. Beautiful and sunny outside, light traffic until I hit the Manette bridge. Legs felt good, kept a decent pace throughout and just stretched out my legs. An extended stretching period Tuesday night and a day off yesterday helped, I felt more relaxed than I have in a few weeks. A great morning to be up and running. Would be a better morning if I was going to watch the state track meet instead of work, but I'll survive. 

supernova glide -- 184

What a morning, we just don't get enough of these. On a day like today there aren't many better runs than the Beach Drive route. Sun rising over the water and reflecting off the inlet, some shady spots in the cedars, a clear view of Seattle's skyline from Manchester, and a bathroom convienently located at mile 11. I met Mike around mile 3, he did 12. We held a little better pace than a week ago, more in the 7:15-7:20 range, with just one at 7. We were both tired by mile 12 or so, nothing hurts but I felt more worn down than I expected. But I finished strong, legs feel healthy but pretty stiff. 

Marathon is four weeks from today, so I'm more or less on track with where I should be. We'll do 20 next Saturday and maybe the following week as well, and look for two solid weeks here before tapering a bit. If the weather holds, shouldn't be a problem. We talked about setting a pace for 3:05-3:10, since it doesn't look like an easy course. I think that's realistic, Mike had some trouble in his marathon three weeks ago so I don't want to get overly ambitious.  

supernova glide -- 202

I must have still had the adrenaline going when I wrote yesterday's entry on those 18 miles. A few hours later I was zonked, crashed for a few hours before struggling through a lawn mowing, and it took me until evening to feel like I had some energy again. 

Woke up today pretty sore in the legs, and went out for four miles on the Burke Gilman trail and bird sanctuary near UW. I cut it back from my usual five-mile route, and tried to really take it slow. Stretching felt great, and hopefully tomorrow I'm more up to speed. 

Also, I went and bought a new watch.

supernova glide -- 206

Went out planning a four-mile tempo on Tracyton Beach Road, but my right hamstring was incredible tight and wouldn't loosen up. So after one quick mile that was starting to get painful I shut it down. Turned off Lebo into Lions Park and did a loop there slowly, then stretched awhile. Headed back home, and did 6x100 strides on Shore Drive. By that time the hamstring was a little better and I could get some comfortable turnover, but it slightly seized up when I finished those. So I eased back home. Put in a good stretch, so hopefully it's nothing, and just a little more residue from Saturday's long run. 

supernova glide -- 212

AM: Short run around the neighborhood. Really nice morning so I wanted to get out a bit, but I wanted to save myself for an evening workout. So I just did three miles at a medium pace and stretched awhile. 21:00

PM: Record-breaking heat today (90 degrees) so the plan to run in the early evening meant a warm one. But it actually was ok. I went to the Bremerton High track, did one mile warmup (didn't take much in that weather), then 6 Yasso 800s. 

Even though I had 'conservative' in mind because of the heat, I ran a little quicker than planned and was able to keep it up. I was aiming for 3:00 each, but went 2:52, 2:53, 2:53, with 400m jog in between each. Then a short water break, and back to it: 2:50, 2:45, 2:47.

To run that and still feel strong by the sixth was encouraging. I was tempted for two more but I've got 20 on the horizon for Saturday, and want to be careful in the heat. I'll come back with another Yasso workout in two weeks, during the marathon taper.

One mile cool down.

supernova glide -- 221

Mid-day break from work for a quick four miles. Cooled down a bit today, so it was perfect running weather. Not perfect scenery though -- I ran by my favorite breakfast place (actually, tied for #1), and it suddenly closed. The signs were down by the time I was coming back from work.

Anyway, my legs  rebounded surprisingly well from last night's workout, and I kept a comfortable, brisk pace. The big boy (20) tomorrow morning. 28:45. 

 supernova glide -- 225

Early morning on Beach Drive. It's cooled down, and was as perfect a morning as you'll get. 60 or so, cloud cover, light breeze. Maybe a really 'perfect' morning wouldn't mean a 20-miler though. So perfect for running, how about that. 

Just under 15 minutes for the first two, we really wanted to keep a handle on the pace, particularly on the way out. Didn't quite happen, but we weren't too far off. Splits: 

14:52 (1,2), 7:06, 7:09, 6:52 (whoops), 7:12 (ok, better), 7:01, 7:15, 7:53 (that's a long mile, so the next one is always fast), 7:20 (yep, since that's on an uphill), 7:10, 7:35, 7:03, 8:10 (the long one, plus I threw in a bathroom break with adds two blocks on to that mile), 7:10, 7:09, 7:24. 7:00, 7:36, 7:22

So other than a few outliers early on, we were fairly consistent with a pace I'd like to be near in the race. This other guy Henry met us at 13 or so and joined for the last seven. Didn't feel much fatigue from Thursday or the week's miles, so that was good. Fitness-wise I felt really strong at the end, though my hips, hamstrings and feet were breaking down some. But I expected that. So overall a confidence-building run, and an enjoyable time for 20 miles.  2:26:28

supernova glide -- 245

Two long days at work threw me off my routine, so I did a guilty seven miles this morning to get back on the horse. It is a nice day for it. Medium pace, headed out to Lions Park for a loop than back over the Warren Bridge, through Evergreen Park and across the Manette Bridge. Pretty quiet out, even in the parks.

Legs were a little rusty at the start, but I've been riding my bike to work the past few days so any residual from Saturday has worked itself out. I did get the strangest pain/cramp in my left shoulder at about mile five. Never felt like that, and it was pretty painful, but I may have just been tense and needed to stretch it out. Seemed ok after that. 

51:15

supernova glide -- 252

Not my best week, heavy burden at work and I've got stuck in kind of a slump that's been tough to break through. Just four this morning on the 11th-Shore route, kind of achy and tough to get the engine going. Just one of those days (or stretch of days). At least I've been riding in to work every day for a little extra exercise. Nothing too long tomorrow, within two weeks of the race now. 

supernova glide  --256

Morning run on Beach Drive with Mike and Henry, I took off for Seattle immediately after (actually, I stood on the running course and watched the USS Ohio submarine leave Sinclair Inlet, which was really cool, then I left for Seattle). So now I'm getting around to the post. 

I had planned to go a little further, but I thought I'd do the miles then add a few. But we turned it into a good tempo workout, which was probably smart two weeks out. Henry was pushing the pace early, but on the return I decided to drop the hammer and push on those guys. My left foot was a little gimpy on the first three, something's off in it right now. It's almost like a stress fracture, occassionally when I take an awkward step there will be this pain that feels structural. It's not real intense or constant, but it says something isn't right. But after warming up it went away, and I'll just watch it now. 

Anyway, the first four were just seconds over 7/min pace, then we dropped down to a 6:46. We eased up a bit (uphill, slightly) to 7:22, turned around and came back with a 6:57, 6:50, 6:54, 6:23 (that's me pushing), and then eased up a bit for two just over 7. If we hold that pace in two weeks at Rock 'n Roll, I'll be pleased. 1:24:21.

Then I went and played golf. The pace was nowhere close to comparable.

supernova glide -- 268

Not quite a taper run, but nothing too aggressive. I still haven't figured out exactly how to taper, so I'm trying to stay sharp but not overdo it. Four miles at a brisk pace along 11th-Shore in the evening. Warm night. I'll try a few tempo miles tomorrow morning. 30:00

supernova glide -- 272

Little evening tempo, rain was threatening and it was muggy but nothing fell (in the Pacific Northwest, I know, meanwhile Utah gets soaked. Climate change is a myth, keep telling yourselves that...) 

Two easy miles over to the Warren Ave bridge, then down Lebo and out Tracyton Beach. Miles, keep in mind the first begins on the downhill, but I came back up the hill on the fourth today (sometimes I divert an extra loop through Lion's Park to keep the split more true): 5:45, 6:10, 6:04, 5:56.

Definitely felt much more comfortable than the last time I tempoed four miles on that route, especially with a closing mile at that pace. Didn't really feel like I was pushing excessively either, so maybe my speed is in better shape than I thought. I could feel my foot, but its nothing big and kind of comes and goes. I'm trying not to cross my legs and put pressure on it, because I realized I do that sitting at my desk.

Two miles cool down back to the house. 54:08

supernova glide -- 280

Tune-up run today, went smashing. Eight on Beach Drive with Henry (he's running the Seattle RnR half) on a cool, cloudy morning (in other words, precisely what we'd like to see next Saturday). We ran a real consistent and comfortable 7/min pace, felt very relaxed and we clipped off the miles. The one fast mile was 6:45, but we got there without any extra effort and it felt fine. So that's encouraging. Very little trouble with the foot either, it twinged once or twice but nothing sustained. So now just a week to wait for the race, and it's marathon time again. 56:21 

supernova glide -- 288

Easy taper week run, cut it short because I needed to hit the bathroom. 4x100 striders also. 22:30

supernova glide --  291

Nice morning run on the Warren-Manette bridges route. One problem with the Seattle RnR this Saturday is I miss a new race in town, which is on this exact route. My chance at a true home course, since I've been doing this run for three years. Always more things to do than time to do them, I suppose. 

Brisk pace but nothing pressing today, felt good. Three days until the race, weather looks like it'll hold and be a nice day for us. 36:30

supernova glide -- 296

A little over three miles puttering around 11th and Shore area, plus 6x100 strides. Really windy out today, it's kind of uncharacteristic. Legs feel good, I need to be careful not to lace my left shoe too tightly, that seems to irritate whatever's happening on the top of my foot. 23:31

Other than that, ready to race. Paul arrives today, not sure if we'll meet at the expo or afterward or what. 

supernova glide -- 299

I woke up at 4 a.m. for this number and I'm hanging around at 10:30 to file the race report, so forgive me if some details get foggy. Mike, Mike's wife Tracy and I drove over to the hotel Paul was staying at and parked, planning to jog to the start. A couple saw us and offered a ride for the 1.5 miles, which we took even though it ended up not making things any quicker than they would have been otherwise. By the time we got out of the car, peed behind a garbage can and dropped our bags (and forgot the gels I packed inside), Mike and I made it to the start as the national anthem was being sung. We saw Paul up front, and snuck into a good spot in corral 1. 

We got off to a good start, it was a beautiful morning. The mix of half and full runners in the corral made it a little difficult to judge the intial pace, and we were just a tad quicker than expected on #1 (6:50). (Side note: band #1, on that first mile, was my favorite of all of them.) Except then we kept with that pace going, and followed the first mile with a 6:27, 6:37 and 6:34. The course was nice, kind of industrial/neighborhoods. It didn't feel fast, so we stuck with a faster pace than planned without complaining much. Then we did a 7:08 on a mile with some uphill, then cruised back down to Seward Park with a 6:19. (Incidentally, I and some others have questions about the distance on all these miles, some don't quite square. So take it all with a small grain of salt.)

We came out on to Lake Washington Boulevard, which is a beautiful part of the course with a great water view and tree-lined street. I stopped at a port o pottie and let Mike go, and hit a 7:03 (6:28 minus the 35 seconds in the bathroom, actually). Still feeling great. I had Mike in view as I left, but didn't charge to hard after him. I figured I'd pick up a few seconds each mile and get him eventually. He started dragging when the course moved to the I-90 floating bridge, and after a 6:42 and 6:40 I caught up to him. The bridge was an odd place to run, just flat and the first real exposed part of the course. We finished off a 6:43 headed to the I-90 tunnel (where we met back up with half-marathoners). Then we hooked up for a 7:05. 6:19 and 7:36 (definitely a long mile there) to hit the half at a bit under 1:29. Pretty good pace, and ahead of our planned schedule. The strategy then became to keep a consistent pace through 18 or 20, and leave it all from there and see what happened.

That's about when we hit downtown, and started heading uphill (though just slightly, the hills weren't quite as bad as I'd expected.)

6:06 (short mile), 6:54, and then a 7:46 as I left Mike up Highway 99. I was focused in really good at that point, moving steadily on the uphill and holding close to what could be 3 hour pace. I kept on it with a 7:15 and 7:37 -- still in the ballpark, but I was tiring. Not exhaustion like at Tri-Cities, so I wanted to keep my head about me and hang in there. I was focused on making the Aurora Bridge turnaround and back downhill to mile 21 at a consistent pace, that's where more gu was.

I put in a 6:37 at that point, taking advantage of some downhill and pushing back up. Then the first cramp hit, left hamstring. Turned mile 20 into an 8:03 because of 20-30 seconds worth of stretching. Leg just balled up, which was frustrating because my energy level felt alright and I wasn't breaking down otherwise. I had taken two gels and hit every cytomax and water stop, and even though one more gu coming I knew I'd have to grit my teeth through at that point.

I missed the mile 21 marker because I was having a gu and walked through the aid station, in an attempt to get something to help the cramping. 21/22 went about 8:10 each when averaged, so I had lost touch with 3-hour pace but still felt alright about where I was. Mile 23, unfortunately, was the killer. Both hamstrings turned into balls halfway through, and I limped to the ledge of the Alaskan Way Viaduct's upper deck (beautiful view of Puget Sound, by the way) to grab a rail to stretch on. Mike caught me at this point and moved back ahead. Mile turned into a frustrating 9:18, and then a 9:24 followed on 24 because of more stops. Just couldn't run through the cramps, when the muscle balls like that I can't take another step.

On 25, whether the gu or cytomax, my legs started to relax. I caught Mike and notched a 7:25, moving ahead of him. I was feeling good again, and did it on a tough mile that includes the last good uphill. The Slug Club aid station is there, so seeing those guys was motivation. But just after the station, and after getting a rhythm back I wanted to finish with, I caught another small cramp and slowed slightly. Mike caught me again and we decided to finish together.

We exited the viaduct and cruised down onto 1st Ave, picking up some speed. We hit the final stretch and actually even passed a guy within 50 yards of the finish. Last 1.2 was 8:35, putting us in just seconds over 3:11. A little frustrating because a few steps at those final aid stations I walked through cost me the 3:10, but still a p.r.

Overall a fun race, and a blast to start and finish with Mike even though we ran separately (and passed each other back and forth throughout). The hamstring cramps were frustrating, but to finish without a real bonk or total breakdown in the legs is encouraging. If I can get whatever nutrition or processing problem solved and minimize the hamstring cramps (it's happened before) I'd be set for a really strong time. And I really like our "strategy" of going after it strong for 16 miles and setting up for a potentially great finish. That first half did feel great. Also, a pretty fun course and a well-run event (one complaint -- no band played Michael Jackson songs. Wha? C'mon, be timely.)

Paul and I gorged on pizza tonight, so I'm fat and happy and by tomorrow will be rested. Well done.

supernova glide -- 325

A slow start to July, I took a nice five-day rest after the marathon. I really only needed three and my legs were feeling fine by Tuesday, but I rode my bike a few days and just waited until today to get back at it. 

It's still beautiful outside and great for running, so I was itching to return. Five miles on the Warren Ave-Manette Bridge loop, then down Shore Drive and back up the refurbished Manette trail. At two miles I felt a little residual fatigue left over in my legs, but it went away and I relaxed throughout. Really felt healthy and my legs are strong. The trail was recently rebuilt by a bunch of people in my neighborhood (instead of helping, I was always doing my Saturday long runs), and they built a watering station so whoever uses it can water the plants. No one had done so since Wednesday, so I stopped (it's about the 4.5 mile mark) and did some watering. Then wrapped up the run home. 37:56

supernova glide -- 330

Six with Mike down on Beach Drive, we were the only Slugs who showed up. No watch, but we ran a decent pace for two guys who marathoned just a week earlier. Legs are feeling great now, and back to normal. Our last mile was 6:53. Perfect morning for a run, turned into a really warm day, after we got done we went to Mike's house and had breakfast, then went waterskiing and crabbing with his family. Today, the run is the least exciting thing I'm blogging about. 

Later this afternoon the Seattle Rock 'N Roll marathon was on TV. Paul gets a lot of airtime in the first five minutes behind the leaders, and then they show him cross the finish line. (And even mispelled his last name.)  

supernova glide -- 336

Cooler out these days, but still a pleasant morning temp. Five on 11th-Shore Drive, pretty quiet out there today, and I just cruised along and enjoyed it. Just trying to get a good rhythm for the next few weeks and pile up some miles. 36:33

This Sunday there's a Roots Rock Trails run that I'm planning on, and another 5k at the end of the month. That's the coming race schedule, then I'll start making more firm plans for a shot at a fast half and maybe full marathon. 

supernova glide -- 341

Another cool and overcast morning, I left a little late after chatting with my neighbor (who gets up eaaaarly) and trying to track down a loose dog running around my street. Eventually, I let him run off. I think he'll be ok, I've seen this guy walking around on his own before.

Ran out to Lions Park, did a loop and came back on Lebo/Wheaton/11th, it's about six with a few hills. Felt good, pretty even pace. Stretched more than I did yesterday. 42:18

supernova glide--347

Five-spot on 11th-Shore Drive after a very, very long day. But the sun was back out and called me off the porch, I was glad to answer. Planning to plod along slowly, I actually picked it up (probably all the other runners out there pushed me -- I'm prideful like that) and ended up running near 7/min miles. But I didn't feel like I was pushing, which is nice. Good week coming together here, and warmth is on the way back. 35:00

supernova glide -- 353

An alarm clock snafu made me late down to Slug Club this morning, but I caught up with Henry and still got 8.5 in on Beach Drive. The first mile took a bit to get my legs in rhythm (7:30), but after that I loosened up and we did a nice pace (one at 7:03, but most between 7:10 and 7:30). Good crowd today, it had been awhile since we'd all met up. 1:00:03

 I haven't had any post-marathon blahs, as sometimes happens. In fact, I've been more encouraged and upbeat the past week than usual in training. Not that I've done anything major, but I have a good outlook on the next month and I'm excited to get to work again. Racing tomorrow up in Port Gamble on the trails, should be a good day for it.

supernova glide -- 361

Third in the four-race Roots Rock series in the OPG forest south of Port Gamble (the 25k I ran in March is put on by these people, but doesn't count for the series, which sucks because I placed in that one). 

This year's course was changed because they couldn't get the bus for a shuttle to the start, which meant more uphill than usual during the first four miles, including one nasty, nasty stretch of about 150 yards. Even the leaders walked it, it's basically a sandy, 60-degree pitch. Brutal. Kind of a small turnout for a Roots Rock race, but the thunderstorm forecast may have scared some off. Turned out to be a real pleasant cloudy day to run through the woods.

The guy who typically wins these things, Jim Savage, was there, and I knew he'd command. And he did, ditching the lead "pack" (three of us) after 400m. I hung around in third, a guy passed me just as I passed somebody else to stick with that spot, and kept a pretty even pace through the opening few miles of uphill. After the big sandy hill, however, I was slow to get going again (that's where I felt the marathon fatigue, my quads were just sapped after that climb and it took a few minutes to get a feeling back). A guy caught me on the single track, which pushed me and got things going again, but d then he made a move to get out in front and I kind of let him go 30 or 40 yards. I stayed where I could see him for a bit, but the trail winds so much you lose contact easily. By mile 5 the course peaks and you get to turn on the jets and fly back down on some steep single track. But he was out of sight by then. I still felt good, and had a second wind and some sense of where I was (the course isn't marked with miles at all, so it's a little uncertain of how to pace, etc.). 

I was hoping to be gaining on the third place guy when I started hitting the downhills, I felt like I was hammering down, and when we opened up back on the road with two miles left I caught a glimpse of him. I started to go after him there (definitely clocking sub-6 miles for a bit there), and at a hill with about a mile out I was really gaining. I kept a fast pace and kept picking up steps as the kick got going. I felt really good by then, running shady trails is just so nice on the feet and legs and was energizing. But he had just enough to put a surge on during the last 600m or so, and I couldn't quite pass him up. He ended up holding me off by six seconds, and since ours was the only competative age group, my fourth overall is also my division place. Tough to be 31. Didn't even win anything in the post-race raffle.

Great morning to race though, lovely time clearing my head among the trees, and nice to have some pep in the legs just two weeks after a marathon. Also, a dog (border collie, I think) started with us (I passed it at about the 10-minute mark) and ended up running the whole course. The dog took 9th, seriously. He was probably pumped because there was a dog agility contest going on in the town of Port Gamble all day today. Ah, the Northwest.

supernova glide -- 370

Afternoon run because I'm working late tonight, after putting in a morning also. Steamy outside today, sweating buckets even though it's cloudy. Ran up to Illahee State Park and back. Hilly run, you get them going both out and back and going through the park. So two days in a row of that, but what else is new for a run around Bremerton?  Now, back to the grind for a long night, that break will do me good. 44:42

supernova glide  — 376

Morning run to Lions Park, then back across the Warren Bridge-Evergreen Park-Manette Bridge route, down Shore Drive and up the little trail. I missed a few days because 10-12 hour days at work slowed me down, so it was nice to get back out again. Even though I'd been off, my legs felt really tired and sluggish the whole time. Tough to get into any rhythm this morning, though the pace was still a touch under 7:30s. 50:27

supernova glide -- 373

Group run with the Slugs today, we're trying to start a tradition of a periodical run where we head to a new route and stick together so you can run with someone other than your usual partner. Today we met at Banner Forest in South Kitsap, which is a 650-acre parcel of woods covered by single track. Really nice place for a run, and another good morning. And there was a great turnout, saw a few who hadn't been around much this summer.  

Slow pace, with an occassional stop so we could stick together as a pack. Probably 9 minute miles or so, and it felt great to run on trails. Then breakfast, but that was at the usual spot. 1:03:00

supernova glide -- 380

Hot night for a run here, the thermometer said 93 when I left my house. Went for five on the Manette-Shore loop. My right leg and knee are a bit sore from a nasty slide at our softball finale last night (I cut myself up every year, I swear; we also lose in the playoffs every year), so that was bugging me. Otherwise it was just the heat that made me feel sluggish, though my pace was actually pretty decent. 36:04

supernova glide --  385

Way late with this race report, but here it is. After the race, which came on the heels of an incredibly busy week, I left a few hours later for Alaska. After a week of vacation there (without looking at a computer) I'm finally get back into my routine here. So far running hasn't been a part of it, but hopefully I get back out again soon. Anyway, the race...

Whaling Days is one of the biggest local runs, it's part of the Whaling Days festival. Really warm morning for it, and they start at 9 so it was pretty hot when we took off. I recognized a lot of guys at the start, and knew some of them would be fast. Shane Moskowitz, who won the state high school boys titles in the 1600 and 3200, was going to lead the pack. Another prep runner who placed at state in the 1600 and 800 was up there also. So I wasn't going out gunning for anyone. 

I let the pack of high school runners take off, though I tried to keep my eye on one guy in my age group who I go back and forth with at local runs. He always starts fast and I didn't try to stick with him at the line (plus it was really crowded the first 400, and I was caught back). The race heads out Silverdale Way and turns uphill just after the mile. I did a 5:36, which was about the pace I wanted. Up the hill I slowed the tempo some, and ended up at 6:31, which was too slow, ultimately. I was in a pack of high school runners who have yet to learn tempo (they rush ahead, then you catch them in 30 yards, then they rush ahead again). The course is fairly even for the third mile, and I could see the guy I usually chase but didn't gain much ground. I felt good though and ran a 5:58. Then the last mile has a steady, but not steep, descent. I reeled a few guys in, caught a guy with a ponytail down the stretch after making the turn back onto Silverdale Way, and finished with a solid kick for a 5:23 last mile. I was pretty winded and the heat was getting to me by then. The guy in my age group I chase beat me by 20 seconds, so I didn't have a realistic shot at him.

Waited for my brother to finish, watch Mike's kid run 40 yards or something in the little guys' dash, then cooled down for a mile and went home to pack. Good race for a Saturday morning, and a nice little chance to do some speed testing. Good thing I did it, too, because after a week of hiking up north instead of running, that fitness isn't neccessarily around anymore.

That's a guess, Timm and I went trail running with a friend of his who lives high on the mountain above Anchorage. Absolutely stunning trail, the type of place Runner's World takes photos of to make you salivate. It was a really windy and cloudy day, but the rain held off and we did a great run. I almost cranked through all the uphill also, which I was proud of. The last bit of climb to the saddle slowed me to a walk. Then the downhill was nasty fast, I'm not a scree runner. We ended up running about 40 minutes total. Talking to Timm's friend, I'm now convinced I need to do the Crow Pass Marathon someday. 24 miles of mostly single-track in Alaska. 

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

supernova glide -- 402

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

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

supernova glide  -- 413

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

supernova glide -- 416

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

supernova glide --  421

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

supernova glide -- 424

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

Another quick run around Manette, misty morning outside. 

supernova glide --  430

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

supernova blue -- 5

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

supernova blue -- 15

Fog soup outside this morning, but much warmer than I thought it would be. Nice little cruise around the 11th-Shore Drive loop, kept a pretty decent pace without trying to push. 37:40 

supernova blue -- 20

The annual Blackberry Festival 5k in downtown Bremerton. There is nothing -- nothing -- fancy about this run, and it's great. Even the course is on the low end of the creativity spectrum -- three laps around downtown. Spectators can see just about the whole thing by walking back and forth a block. It's one block from where I work, so I have a soft spot for the whole thing.

I woke up early (even though the race starts at 9:45, another nice point) and it was pouring. But by 9 a.m. the sky had cleared, it was humid and warm and a little windy, but otherwise nice to run. I jogged from home (more bonus points) to the start, signed up and did a few striders. Talked to a few folks from the running scene that I know, but there were any studs so far as I could see. A bunch of high school kids, who conveniently have been training to race this distance. They all started quickly and I stayed behind that pack, figuring most would slow down a mile in. They did, but I did too a bit. One guy really went out and crushed the field, I think he's a local high school coach (he won with a 16:17).

I ran the first mile in 5:33, probably a little fast. I was sluggish on the second mile, 6:09, then kind of held my place for the third mile, a 6:10. Just didn't have a get up and go to chase the three guys I could see, but it has been a pretty poor last month of training. I had a kick left (probably because I relaxed on that last mile) and passed a kid on the 4th Street finish chute. 18:25 overall.

Then I jogged a bit, cheered some people, and walked down to the Bremerton Boardwalk for a Blackberry Slug (the last major point in this race's favor). They sell them at this festival, it's basically a donut with blackberry goo (purple is a fruit) injected inside. Good post-5k treat, a true lazy Saturday morning.

Then I jogged two miles home.

Eight is an estimate on the distance. Mike and I met up at Evergreen Park this morning and wandered around that area for awhile, crossed the two bridges, a loop through Lions Park, and back to Evergreen. Really quiet outside. It was cloudy and pretty humid, but the rain held off until we finished. Decent pace, I was breathing hard on the hills but there are enough hills there to keep us real honest. Slow enough to maintain good conversation, so around 7:30s. Then I ran back home and the rain hasn't quit since. Guess the yard work keeps waiting. 58:21 

supernova blue --  35

Beach Drive with Henry. Believe it or not, felt alright after all the time off. I thought I'd struggle more. 

A few on my own on the Slug course. Small crowd today. 5 miles at an easy pace, I had a watch on but didn't even look for splits. 

Finally ran with Mike again, it's been awhile. (Been awhile since I've run with any consistency either. We both, and a few others at Slugs, seem to have had that problem the past month.) Still managed to keep the miles just a bit over 7/min. pace. A lot of Slugs showed up today, including some injured/recovering from surgery. Good time at breakfast. 57:14

I don't have the exact distance, but 40 minutes in the Illahee Preserve on a pleasant fall Sunday. Really nice trails back there, it isn't a really big area but the trails criss cross through the forest enough to get some good miles. Of course, I'm a smart guy and got lost not once, but twice. So I ended up on an overgrown road and got stingy nettles on my legs, then the trail disappated up by McWilliams Road and I kept moving through some thin woods, thinking I'd find it again. I didn't and before long was bushwacking through ferns and ditches. It was a mess. 

At the YMCA, treadmill season may have started. 7:47 pace. 

Headed down to Beach Drive for a solo run, a few people were out on the course on a foggy, foggy morning. You couldn't even see the water (15 feet away) for most of the run. But that was kind of peaceful also, and I ambled along and enjoyed it. 38:12 

supernova glide

The Spooky 12k in Port Gamble isn't part of the Roots Rock racing series, but it's on the same course and kind of caps off the season up there. Mike and I were planning on it for the past week, but with nasty rain forecast we were a little hesitant. Luckily the morning was nice, chilly and cloudy but no rain. There was actually a really good crowd out there, and I figured the run would be fun. Not in shape enough to really race, and there were a few new faces there who looked fast anyway. 

The footing on the path was much better than what I expected after a few weeks with some wet weather, so that was nice. Mike and I were around top-10 range for the first two miles, then my left shoelace came untied. So I stopped and fixed the problem, my frozen fingers (I went without gloves) trying to do the job. Then 200m later my right shoelace did the same. Then another 200 or 300m down the trail my left did it again. So I lost a good minute with that hassle, I wasn't getting them tight enough because of the cold.

So I had dropped back from Mike, and gone back and forth with a group of four people who were basically laughing at me by then. I settled into a pace that was comfortable but moving (I am out of shape), but got nailed on one of the big hills (luckily, it was pretty much the last one). The course returns mostly downhill, which was nice to get the legs going. A group of three passed me with maybe 2 to go, I kept them in sight but couldn't go after them in the last half. 49:02 total.

Not my greatest race effort, but I was there to have fun and just enjoy a trail run. And I did that, can't feel bad about it. Also, if my count is correct, I've raced nine times this year, with at least one more planned to get me to ten. So maybe I'll achieve one of the goals I set out for in 2009.

supernova glide

Three after work on the treadmill. Intended to get out for a noon run (and it was even sunny outside), but four hours in a conference room later that idea was gone. So I needed a few tonight. 22:38

supernova glide 

Five down on Beach Drive. No watch. 

Definitely nice enough to head outside this morning, and the daylight at 6:30 was really nice to wake up to. But I wanted to watch football highlights so I hit the YMCA treadmill for four miles. They felt great and it was good to get the week started with a run -- even if ESPN played Vikes-Packers highlights for 25 of the 31 minutes I was running. Enough already, another NFC North team won this weekend, you know? 

supernova glide 

Beautiful sunny (election) day. Since I'll be at the office until midnight, I cut out for a mid-day run. Maybe 65 outside and sunny, perfect fall day. Did the 11th/Shore Drive loop, hadn't run my home course in awhile. My legs were a little stiff and I had a sideache, but I scaled back my pace and eventually relaxed some. 36:10

supernova glide (I really need to go back and add up the miles on these)

Flying to  Corpus Christi, Texas for the rest of the week. So more sunny running. Anyone (any of the three of you) know a route down there?

I was in Corpus Christi, Texas for work meetings a few days this week. The one, and maybe only, good thing about Corpus Christi was the running trail downtown. Wednesday morning I spent an hour right along the Gulf of Mexico, running at a nice brisk pace while the warm morning sun came up over the sea's horizon. They have a great paved trail that runs along marinas, beaches and parks; absolutely beautiful way to start the day. I went out about three miles, then left the trail and explored back through the city to my hotel downtown. The second half of the run, nowhere near as pretty. The city center has deteriorated into nothing, it's pretty bleak in places. But that trail...  48:36

supernova glide 

Morning Beach Drive run with Mike and Henry, weather wasn't great but could have been worse (and now, in fact, it is). Windy, but the rain held off until a little drizzle at the end. We got to talking and really pushed the pace, two miles sub-7. But everything felt fine, and it was a nice cap to my best week in awhile. Started my watch late, but around 50 minutes.

supernova glide

My body clock is a bit off, in a good way, from those days in Texas. So I was up early on a Sunday morning with nothing to do, and since the rain hadn't started (it has since) I headed out to stretch out my legs (I think I have the itch back, it feels good).

Went up Trenton so I could get a long hill and control a nice easy pace. Then I cut over to the Y, headed down the hill to 11th and home. Stuck with that easy pace, around 8/minute mile, which I needed after pushing a little yesterday. Really quiet out, I think I saw one car the whole time. Cloudy, cool fall morning, leaves everywhere make the whole city a mess right now. Also in a good way. 31:57

supernova glide 

A few easy miles at the Y, on the treadmill. Started above 8/min, slowly worked down to 7:47. Another runner who's usually there at the same time as me does barefoot laps. He has an extra pair of Vibrams in my size, so I may give them a try later this week just to see what the fuss is all about. 

24:00

supernova glide

First real cold morning of the year. We ran too fast, probably because Henry wore shorts. Geez, it was 35 out. We were at 7:05 or under (some as fast as 6:45) for eight miles, way too fast for a normal Saturday run.

supernova glide 

An evening four on the YMCA treadmill. It's been a pretty stressful week, and it's just Tuesday. I needed the post-work miles, and they felt pretty good. 8 minute pace for two, then 7:47 for the rest. They feel faster indoors though. 31:30 

supernova glide

Snuck out of work at 1 for a quick trip over to the Y. It was dry to start the day, but raining again by then. Jumped right in at a zippy pace (7:47, "zippy" for the treadmill) and watched the ESPN guy analyze next week's NFL games for 30 minutes. 31:10

supernova glide — 67

The annual Turkey Trot at the Bangor Naval Base was today, and the weather was crappy, which is also a tradition. Actually, the rain held off until almost all runners were finished, so I shouldn't complain. It was a good crowd out there, our club had about eight runners and there were some other friends in the running community to see.

As always there was a crew of high school cross country runners just off a season of running 5ks out front, and I let that lead pack go. No studs, but the kids are ready for that distance. I ran a good first mile, but that's helped by two short downhill portions. 5:46. I was a little lazy on the second mile, Henry from the Slugs caught me and we ran together. We were a little lackadasical, giving high fives on the return looped portion. Oh well, had to have fun. 6:20 for the second. The third mile we could see the string of runners in the top ten, there's a long straight stretch. We picked up the pace after the second to last hill and surged to catch one guy. I separated from Henry was within striking distance of another, but the last hill is always nasty and I could quite take him. So I followed two high school kids for the lap on the track to the finish, couldn't quite stretch it out, which happened last year as well. The finishing speed isn't there in November (if ever).

Just north of 19 minutes, and I really wanted to go under. But it was a good race, reminded me how different the pacing and thinking is for that distance, and then....

I WON A TURKEY IN THE RAFFLE. 

So it turned into a great race. Happy Thanksgiving everybody.

supernova glide -- 72

Read Jon's report from the Grand Canyon this morning, so I couldn't help but feel inspired to run. This morning is one of those Pacific NW mornings I like -- a little damp but not rainy, with a mild temperature. I'm ok with this through February, even if my Vitamin D count gets a little low. I did the old 11th Street-Shore Drive loop and back, pretty easy pace and felt pretty loose and light. Saw four other runners out, which is a lot for this neighborhood. Maybe we're on to something. Good start to Thanksgiving week. 35:57

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Four on the treadmill. 8/min pace. 

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Absolutely great Thanksgiving morning run. Our club joined with a few others for a tradition that's five years old or so, and we had nearly 50 people together on the Clear Creek Trail this morning. Misty out, but not cold, and the company made up for the weather. Great run at a decent pace once I got going, I spent time running with about seven different people over the course. All sorts of ages and abilities (and even a few dogs and babies), it was just a great reminder of what kind of people are runners -- all people. We all hung around and drank coffee at Starbucks after the run, and started planning next year's runs that people want to do. What an inspiring way to start the day, that was the best birthday present I got.

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Just a guess at how long I ran today, it was an untraditional workout (and I'm not saying that just because I was in lefty Seattle). 

I stayed over there Saturday night after the Crab Apple Cup (nice job UW), woke up and ran over to the race course. I had missed Dale by the time I saw the half runners, so I ran the course backward until I found the marathon leaders. The guy in seventh place, by the way, was wearing an Elvis costume. He had held the world record for a marathon while dressed like The King until last year, when someone ran a 2:49 and took it. He ended up at 2:42, reclaiming the mark. 

Back to my story, I kept going until I was at the top of a hill at about mile 19.5. I cheered people on for about an hour, saw a few folks from Kitsap that I recognize, and then my friend Danny was coming up the course. He was aiming for just over four hours, and I figured he'd need some pacing through the hills. Our friend Chris also joined. Danny was feeling great and had run conservatively to that point, we ended up passing a lot of people between 20-24. It was great, a lot of fun and I think lightened him up. Also, at the 24 aid station they had DONUTS. So Chris and I ran past the water/gatorades and went straight for the sugar, then hung around eating treats while all these poor suckers slogged their way to the last two miles. I know the running gods will punish me for that one, but it was a great time for a donut.

After that I peeled off on Eastlake, picked up the pace and ran about three miles back to my uncle's house alone. So I'm not sure of the exact distance, but I'm guessing around 12. I was running for 1:34 total, a mix of really comfortable nine minute miles and then some 7-minute pacing. Great morning, overcast and really mild, and I was glad to have done that instead of the whole 26.2. Those are for 2010 right now.

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Treadmill miles, 7:47s. 

pearl izumi trail

Four on the treadmill, usual pace. 

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Nine's an estimate, but no matter how long the run was it was one of the best of the year. Through happenstance last week I reconnected with a girl I knew in high school, who now happens to have become a pretty good ultrarunner (fourth in the national trail marathon championship this fall, and just finished a Grand Canyon R2R2R).

So we met up in Discovery Park in Seattle to do some trails. Absolutely perfect fall Pacific Northwest Day, chilly but the sun was out. We did two laps of the park, catching up and playing the game where we find out how many runners we know in common (she paced Leland Barker at the Hard Rock one year, and knew some other Utah names from running the Wasatch 100). Kept a real good pace, had to be close to 7/min miles since we were conversational (but not easily, at least for me), the course had enough hills to be honest but nothing too challenging. Fun run, and I think I've also been convinced into my first ultra, next March at a 50k near Bellingham.

Followed that up warming up with some coffee, then went to Husky Stadium and watched the UW win its season finale against Cal.

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Can't be ashamed of the treadmill today, my Utah bretheren look like they all stayed inside also. My excuse is that it's fuh-reezing for the Pacific Northwest (under 30 all day, single digits overnight), so just wait and see what kind of a weenie I am when it snows this weekend. Good run to clear the head out though, even if the Y was a little full. 8/min miles, 40:00

supernova glide 

11th-Shore Drive loop before dawn. Frigid out, but kind of nice because the roads are so dry. The humidity is unusually low for here (for now, supposed to snow Friday), so there's little frost on the ground even though its dipping down to single digits. So I enjoyed the crisp run, stayed warm enough, didn't see anyone else, and got my first frostillicus beard of the season. No watch, but a pretty easy pace. 

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Out on trails again and without a watch, so the seven miles is an estimate. Mike and I decided to pass on an early morning run with the Slugs, and met up at Illahee Preserve after the sun came up instead. It was cold, but I couldn't see my breath nor did a frostillicus beard develop -- so it wasn't that cold. Nice to be on the trails there also, staying away from slippery roads. Illahee isn't a huge area, but it's criss-crossed pretty well with single track so we just wound around for 45 minutes, hit the parking lot, then decided to go out for another short loop. Nice run, easy pace and a few hills to make us work, then a cup of coffee at the bakery afterward. Just under an hour total.

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Even though the weather has mellowed and warmed up a bit, it's still pretty dark out at 6. So a treadmill run again, five miles this time with three at a quicker pace than my usual 8/min. miles. Felt really good, except when the Bears-Packers highlights came on. I think Cutler just threw another interception. 39:10

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Just shy of five on the 11th/Shore Drive loop, it was lightly misting when I started but the heavy rain held off. Medium pace, though I felt like I was pushing around the 3 mile mark and backed off a little for the hills coming home. Otherwise a nice run, and it put me over 1,000 miles for the year. That's a little under what I had originally set out to do (Oct/Nov were a little more of a break than planned), but now I've got another 2010 goal. 35:35

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Four on the treadmill, pretty easy pace. Breaking in a new pair of trail shoes for the winter. 31:20

Brooks Cascadia — 4

a.m. -- I wanted to go have breakfast with the Slugs because I hadn't seen people in a few weeks. Mike wanted to run a few so I said alright, but only a few because I had afternoon running plans also. We know how that goes after you get out there, and we ended up going to the three-mile marker and back on Beach Drive, and at a decent pace (7:15s). Felt fine, didn't rain much on us, but I had more coming... (43:46, supernova glide)

p.m. -- Krissy took me up to Cougar Mountain, where she runs trails with a group weekly. It's a pretty vast wilderness area really close to Bellevue, so even though the parking lot had a 15-20 cars the trails felt really empty (it was really foggy and drizzly outside, so that may have played a part also). The whole loop has pretty good elevation change, but nothing that's incredibly taxing in one stretch other than one steep 500-foot gain near the summit. So some good hills that balance climbing and pounding down, but we kept a good pace and were at conversational pace the whole time. We even added a three-mile loop (that included that steep stretch) halfway through because it was so nice to be out. I was a little fatigued by the last mile in my hamstrings and quads, but I should probably expect that (and post-run snacks at a bakery replentished the muscles pretty quickly). Great trails, and they were in really good shape after a wet December. I liked how the Brooks Cascadia felt also, good shoe so far. (2:02:00, Brooks Cascadia, 17)

All in all, a great day of running. Sunday I was tired (and too busy to notice it until after noon, actually), but the kind of beat that tells you that the day before was a fun day, not torture. Everything healthy otherwise, so that's a good sign to start the coming year.

Finally back to running. I took an unplanned week off running up to Christmas; for no reason other than it's tough to get out running working 12-hour days with six hours of sleep. It was a busy time to get ready for vacation and Christmas stuff around here. But I got through and was really, really ready to stretch my legs down in Kansas. 

Sunny morning and cold, had to be in the twenties. There was snow on the ground but not deep, and Timm and I ran a really pretty rural trail behind my grandmother's house. They built a trail on top of a dike, you look down at housing developments on old wheat fields on one side, and a lazy frozen river on the other. And, since it's Kansas, you can see for miles at like 35' elevation. Real easy pace, just talking with Timm, maybe 8:30s. I left him for the last mile, picked up a bit just to get that pent up energy out of me. 

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Another Kansas morning, no sun this time. Let Timm sleep in, just got lost (literally, at the end) in the subdivisions my uncle and aunt live near. Cold and gray, but the footing was fine and there was no one out on the streets. A little quicker pace than Monday, but still easy and not much more than 7:30s or so. 

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Snowy morning this time, but Timm and I ran slowly and stuck to the empty roads in Central Salina. It was warm enough that the ice had melted, so our feet were a little wet but the footing was alright. Only four this time, we got cold and went inside. About 30 minutes.

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One last Kansas run with Timm, another 30 minutes around my uncle and aunt's neighborhood. Ran a good bit on some spongy grass around Salina South High School, Kansas has this nice type of short prairie grass that is nice in the winter. Sunny this time around, but cold cold cold. Had to be in the teens, though the wind held off until afternoon thankfully (or not, since in the p.m. we stood in a pasture for a few hours shooting shotguns and nearly froze our fingers and toes). Time to fly back home.

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