Where's the Donuts?

Nookachamps

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDavid Nelson's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

WA,

Member Since:

Feb 10, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

I was an 800/1500 runner in high school and college, with PRs of 1:55 and 4:08. I've run as fast as 16:15 for 5k and 1:20 for a half, but my bests in recent years are 17:07 5k (Dec. '11), 37:40 10k (Jan. '12), 1:23:49 half (Sept. '08), 2:53:12 marathon (September '10), and 4:45:06 50k (March '10).

Short-Term Running Goals:

Late 2015/2016 races: 

— Seattle Soltice 10k (Dec. 19)

— Nookachamps half marathon (Jan. 16)

— Toyko Marathon (Feb. 28) 

Personal:

I'm an editor at a newspaper in Bremerton, Washington and head coach of the Bremerton Jaguars youth track and field team.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
1362.00
Total Distance
8.00

Eight with Mike down on Beach Drive. A little drizzly but really warm for January, it was nearly 50 when we started and felt like spring other than the darkness. We pushed the pace a bit, maybe we were just excited to run together and catch up (or it was too dark to check our watches). One quick one to start, then three at 7:10, then a 7 and a 6:48, then back to 7:08 per for the final two miles. Definitely felt like I was pushing by the end there. 

We did begin to discuss the 2010 race calendar. I need to go update now. I'm firm on a 10k up in Mount Vernon in two weeks (Nookachamps, which I'll be able to compare to a 2008 time), then the biggie is the Chuckanut 50k, my first ultra race. That's in March. Also on the schedule is to participate in the Roots Rock trail series as much as possible once it gets started, and likely Bloomsday 12k over in Spokane in May, which would be the "big" race of the spring. Happy New Year, I feel like it can begin now.

supernova glide -- 157

Comments
From Paul on Sat, Jan 02, 2010 at 16:26:55 from 174.23.191.243

Pretty stacked race schedule. Sounds fun.

From David Nelson on Mon, Jan 04, 2010 at 10:45:03 from 24.22.231.57

No Utah race on there yet, but I'll keep in touch.

Total Distance
8.00

Another mild, cloudy morning. In Seattle, ran the Burke-Gilman Trail from Laurelhurst to Mathews Park and back. 7:30s on the way out (that's an estimate from two little time trials where the path is marked), but I was really feeling it coming home so I let my legs do what they wanted to and got down around 7 minutes. Really felt light and free with my stride, with plenty of energy, even coming a day after another eight miles. Probably time to step into double digits for the winter. 59:00

supernova glide 

Total Distance
6.00

Six miles indoors at the Y. Warm enough to run outside, but I hadn't been to the Y in awhile and just felt like going there. I hadn't watched sports highlights in awhile either, so that's the bonus. Started with an eight minute mile, then sped up each subsequent mile until I was running 7:30. So a good brisk pace for indoors, but not too taxing. Really ran free and easy in my legs, especially for the treadmill. Flying to Knoxville tomorrow for work, hopefully I can find a route down South on Thursday.

supernova glide -- 171

Total Distance
8.00

Missed my run in Knoxville because it snowed and my body wasn't ready for that 6 a.m. wake up call (my PDT body clock said to me 'You're waking up at 3?'). I ended up in meetings for nine hours plus another five of more-or-less mandatory social time, so between that and travel time I was booked Wednesday and Thursday. 

Friday I flew back, Krissy picked me up at the airport and we drove straight to Discovery Park. Changed in the car and flew out for two laps of the trail in a misty rain. The first we actually ran pretty quickly, I think I had some pent-up energy from sitting on an airplane I needed to blow out. Backed off a touch to make the second more realistic. Still, a good pace overall and 61 minutes of running the trails. (I'm estimating the eight.) 1:01:18

brooks cascadia -- 44

Total Distance
4.00

Skipped Slugs because I really, really needed to sleep in (and none of the other guys were planning on being there). I did my first yoga class instead -- whew. Much more difficult than I was really prepared for, although in a good way. So that got my heart rate up and worked some muscles I tend to ignore. Rested through the afternoon, then went over to Illahee Preserve at dusk with Krissy and ran around with head lamps for awhile. It's really warm and pleasant outside, above 50 and felt like April running in shorts in the dark. So global warming is real, obviously. Easy pace, just getting some miles and working out the muscle soreness from this morning so tomorrow isn't so bad. 29:10 

brooks cascadia --  48

Total Distance
5.00

 

After-work quickie at the Y. Started at 7:45 pace for two miles, then three at 7:30. I had a dull muscle pain in my right hip all afternoon at my desk, so I was hoping it would work out through some exercise. It didn't bother me during the run nor is it very painful, but there was some tightness left afterward. Tried to stretch it out, we'll see where it goes. Otherwise a nice finish to the day. 38:20. 

supernova glide -- 176

Total Distance
5.00

 

Another evening run, I slept in. Glad I did, instead of a rainy run or the treadmill, it was a really pleasant evening (for any time of year, but especially in mid-January). About 45 out, no wind, no rain, no cars on the streets of Manette. Really quiet and relaxing out there. Did the loop up Trenton and to the YMCA, which features a few hills. On the way back I cut from Shore Drive back up the Manette Hill on Hayward to add another mile. Trying to add more hills to my schedule in advance of these trail races. Hip felt fine, but a little pain in my left calf. But a great run, kept a good pace through and felt really light on my feet. 37:21

brooks cascadia -- 49

Total Distance
4.00

Four easy (8/min pace) on the Y treadmill. Too soggy outside to get motivated out there, and I've got a big weekend of running coming up (Nookachamps 10k Saturday, 18-mile trail run Sunday) so I just relaxed and got the heart going. Nothing hurts, and it's Friday. 

supernova glide -- 180

Race: Nookachamps (6.2 Miles) 00:37:50, Place overall: 5, Place in age division: 2
Total Distance
10.00

Nookachamps 10k and Half marathon, this is a pretty big one for Western Washington in January. I last ran it two years ago, and it's kind of a special race to me because it's at Skagit Valley College, my "home" course growing up. 

Weather could not have been better. And I mean, weather couldn't have been better if it was April. Probably 50, brilliant sunny skies, mountains were out and it was unreal. At least one runner went without a shirt, everyone else in shorts. I ditched the gloves halfway through. 

A few hundred at the start so I started in the first line. Let a group go as the 5k/10k/half started to separate. Hit the first mile in 5:58, which is a touch fast because that includes a slight uphill of 400-600m. Second mile was 5:39, again kind of fast but that has a nice long downhill. The 10k and half split at 2.5, so I turned the corner to head back uphill in 6th, with everyone ahead strung out in a line, and in view. I focused on the 5th place guy and let him pull me up the one significant hill. I was real happy of how I stayed connected with 5th and 4th through that portion, didn't lose a step. After cresting I surged to catch them both and made up some ground between 3 and 5 (miles were 6:44 and a 12:08 for the two -- missed a split there, but rolling out of a hill with back-to-back 6 min/miles was encouraging). There's a short, steep stretch (maybe 250m) heading into mile 5, where I focused on passing somebody. The plan worked, I nailed the guy right as the hill started to crest and zipped by him into the downhill. Really picked it up there and left him in the sawdust (literally, it's a sawdust trail). I had 4th in sight but he had a good surge as well, and weaving through the woods I lost contact.

Headed into the finish smelling a sub-37, but I misread one of the painted turns on the ground and mis-timed my final kick. When I went for it I was looking for the 5k finish, and the 10k had another 200m or so. So I backed off just a bit, content to finish in that place with a good time.

Legs felt great and light, much better fitness than I expected. I wore the Cascadias, which taxed my calves and achilles because the heels aren't up quite as much as with the supernovas. But no big problem there. Bettered my time from 2008 by more than a minute, so that's a great start to 2010. Hung out with friends from the Slugs after the race, and some people from Skagit Valley I knew from growing up. Just a great, great morning.

brooks cascadia -- 59

Comments
From Paul on Tue, Jan 19, 2010 at 13:15:49 from 65.103.252.214

Nice job. Sounded like a beautiful day.

From Burt on Wed, Jan 20, 2010 at 11:48:05 from 206.19.214.144

I tried to comment on this last night, but something was wrong with the blog. I think Sasha was doing maintenance or something. Anyway, I can't remember what I typed, but I know it was awesome. Great job on the race. That is a great start to 2010.

Total Distance
18.00

The 18 is a little bit of a guess, but it was a long day out there. Krissy organizes the Chuckanut 50k that I'm signed up for in March, so we stayed up in Skagit Valley and went to run the middle 18 miles of the race course. A crowd of 12 showed up, so we had a good crew, and unexpectedly the rain held off (a little blue sky, even). 

A lot of climbing and rolling back downhill, it's a course with some good elevation and great terrain. The hiccup was that one girl fell way back, and lost from the trail. So we broke up into smaller search party crews for an hour or so. We found her eventually, then took back to the course and ran part of it backwards (still found the signature hill and hiked up it, whew). Good run though.

Even coming off a race day, my legs felt pretty good after the first few minutes of getting the blood going. I did hit a fatigue wall at about 2:30, just didn't fuel enough and was a little lightheaded heading up Chinscraper Hill. But I pounded a few bars at the top and got another wind to finish. I don't think running the 50k will be a problem fitness-wise, given how I felt, but I'll need to pay close attention to fueling.

About 4:30 total, but maybe 45 minutes or more we were stopped trying to find that girl (or come up with a plan to find her). So I'll call it 3:30, probably on the conservative side. 

brooks cascadia -- 77

Comments
From Jon on Mon, Jan 18, 2010 at 21:57:11 from 75.169.151.245

Wait- do you regularly run with Krissy Moehl???

From David Nelson on Tue, Jan 19, 2010 at 11:00:04 from 24.22.231.57

I'm dating her. So yeah, we run together. I told her about you and your Rocky Raccoon coming up.

From Jon on Tue, Jan 19, 2010 at 11:34:34 from 138.64.8.51

Wow, that's pretty cool. I've never met her, obviously, but she's one of the most famous and accomplished ultra runners today. I could tell from your race calendar/goals that you're transitioning to more trails/ultras- I imagine running with someone like her could have that result. Have fun with everything. Just curious- does she beat you in races?

I've thought of running the Mt. Rainier Wonderland trail- I'll invite you if I ever do. But do have to get through RR100 next month- hopefully that goes well.

From David Nelson on Wed, Jan 20, 2010 at 11:09:10 from 24.22.231.57

I'd love to run the Wonderland. If you set up for this summer count me in. Take care of those hips for Rocky Racoon. Hope it goes well.

From Jon on Sat, Jan 23, 2010 at 01:37:23 from 75.169.157.10

I have a sister in Seattle, a college roommate in Bremerton, and a sis-in-law in Spokane, so I'm sure we'll make the trip up there sometime soon- maybe this year, maybe next. I'll let you know when/if it happens. Although my wife may not be a huge fan of me taking a few days away from the trip to run :)

Total Distance
6.00

Six with Mike around Bremerton. Could have taken a day off after the weekend, but it was sunny outside and I couldn't help it on a day off. And my legs didn't feel that sore either, surprisingly (good sign, eh?). Met at Evergreen Park, up the Warren Ave. bridge and then down for a loop around Lion's Park. Back to the Manette Bridge, then a lap of the breakwater at the Bremerton Marina. Felt good, didn't try to push but we kept an honest pace around 7:30 or so. 47:48

supernova glide --  186

Total Distance
6.50

Came up with a new "Manette Hills" route this morning. My house to Trenton, up the hill, cross at Stone Way then up again at Magnuson rather than down by the Y. Then another up at Callahan and back down by Harrison Medical Center. Then back toward Shore Drive, turning back up Hayward to crest the Manette Hill. Back down, and out Jacobson home. 

Good morning for it, rain held off again and it's really warm. Nice March we're having. Legs felt good, kept the pace honest, even pushed a little on the hills. 48:40

supernova glide -- 192

Total Distance
5.00

Quick lunchtime run; 11th Street-Shore Drive loop. Pretty good pace, 7:30s or so. 

supernova glide -- 197

Total Distance
10.00

Met Henry down at Annapolis, drizzly morning but warm enough for shorts. Lot of Slug cars in the parking lot, which is great to see.

We started right in quickly, Henry has a way of pulling me along at the start like that. Two 7/min miles to start, then 7:08, 7, 7:02, 6:57 (with the last 400m or so uphill), 7:09 (consciously trying to back off, since that one's downhill), then back to a 6:48 and two 7:05s. 

Pretty fast pace for just a mileage run, but we'll get used to it. Finished one bottle of water and a mini Clif bar during the hour, I'll use these runs as fueling practice. Henry said he could feel the breakdown when we were at 8 or so, but I felt strong all the way in, which is pretty good considering it's the highest mileage week I've had in months. Another encouraging sign for 2010. 1:12:08.

supernova glide -- 207

Total Distance
7.00

The new Manette Hills loop, this time all the way to the Episcopal Church on Callahan and down to Lebo from there, to add some distance. The hills aren't real taxing, but they are consistent so I think it'll help. Legs felt good and rested, although a little tight, after two days off, on a damp, foggy morning. 

supernova glide -- 214

Total Distance
8.00

Foggy, damp morning run out Trenton Avenue to Illahee State Park. It was so foggy that once I got to the park that I just turned off the headlamp, feeling my way through the misty pre-dawn was better than being blinded by the light on fog. But most of the run was on unoccupied roads, so the darkness was fine. Went all way down to the beach on the road, then climbed out on the trail, which has more steps than I thought it would have. Good pace on the roads part, especially the downhills. Body felt great, though I'm a little tired now to start the day. 59:11

supernova glide -- 222

Total Distance
5.00

Perfect morning to run: dry, mild, I even started a little later and got to see some light at the finish. No one outside except the garbage man, I ditched the headlamp after getting past Jacobson. But just a shorter, mid-week restful run. I wasn't beat up, but just a little tired from yesterday so I took it easy. Nice pace, 7:30s or so. 37:55

supernova glide -- 227

Total Distance
12.00

Beach Drive with Henry and Mike, pushed it up to 12 today. Big crowd of Slugs at Annapolis at 6:30 a.m., which is pretty cool. Mild, rainy morning, high 40s.

Henry, like he tends to do, was out like a shot. We made fun of him -- but the pace stayed where he set it. My watch conked after mile 1 so I don't have splits, but all that he called out (he didn't say every one, couldn't interrupt good running conversation) were sub-7. Based the total time (about 1:22 or so), we averaged around 6:50/mile. Just clipping along this morning, we were really moving well and the pace felt fast but not uncomfortable. I felt fantastic and not really taxed at all, Mike said he was a little drained on the way back but we stuck with it. Finished one water bottle and a small Clif during the run, and my stomach loves me for it. 

 

That's the end to another really good week for January, if I get a good long run in tomorrow (trail run planned) I'll be within a few of 150 miles for the month, which wasn't supposed to be on my radar until March or so. So a good start to 2010. 

supernova glide -- 239

 

Total Distance
9.00

Finally, what I'd call a true easy, recovery day (but still with some good mileage). I was in Seattle and Krissy and I did a morning run from her house. Burke-Gilman trail east to the UW campus, then up through Ravenna Park to Green Lake. Once around the lake then back to Fremont. We started talking to the woman randomly before the lake, then ended up in conversation and just joined her for the lap, which made the run longer than planned. Thus the nine miles. But, the stranger was slow so it was great to lock in a really easy, conversational pace (8/min or so, maybe a touch over even). Very pleasant outside, and TONS of folks out on the roads. 50-degree weekend mornings are for runners what rainstorms are for earthworms. Legs felt good other than a little twinge in the right achilles, but it loosened up after a stop to stretch. 1:17:00

This concludes my best January since, probably ever. Helps when it's mild every day, Utah didn't offer me that (probably still doesn't). Just shy of 150/miles, so I'm pleased at where I'm at and hoping to pile some on in February to keep this year going well.

brooks cascadia -- 86

Total Distance
6.00

The new Manette Hills loop, though I needed a pit stop halfway through and couldn't find one, so I had to cut it short and hurry home. So, I ended up with a mile less than planned. Medium pace, didn't really have my head in it but that's fine. Really nice moon this morning. 46:00

supernova glide -- 245

Comments
From Jon on Tue, Feb 02, 2010 at 19:38:23 from 75.169.149.120

Congrats on the high mileage for the month. Good mileage in Jan leads to awesome races in the summer.

I think I saw a picture of you- are you sporting a Paul Petersen beard right now?

From David Nelson on Wed, Feb 03, 2010 at 23:11:38 from 24.22.231.57

I do have the winter beard, though it's probably gone this week because there's no winter here. (Now I said it, probably snow this weekend.) Where'd you see a photo of that?

Real good start to 2010, and a few trail races now leading up to the 50k in March. I'm pretty excited for the racing year, it's going to be good.

From ben on Fri, Feb 05, 2010 at 08:28:52 from 130.11.38.98

Dig that beard, dude! Don't lose it.

We have ridiculous winter over here, but I still can't grow a beard, so I feel like a failure when I go play in the snow.

Good mileage ya stud!

From Jon on Fri, Feb 05, 2010 at 09:05:19 from 75.169.144.72

http://web.me.com/krissymoehl/Krissy_Moehl/Blog/Entries/2010/2/2_Happy_New_Year!_files/IMG_3919.jpg

I did a double take at this picture- is that you at the lower left?

From Jon on Fri, Feb 05, 2010 at 09:06:07 from 75.169.144.72

Krissy's blog is one of the 30 or so my google reader watches, and her recent update included that photo.

From David Nelson on Mon, Feb 08, 2010 at 01:12:39 from 24.22.231.57

Yeah, that's me. We went up to the Chuckanut 50k course a few weeks ago and ran the middle 30k. I needed to get an idea in my head of what the course will be like.

Hey, I hung out with Scott Jurek all weekend. He's good friends with Krissy, and a real nice guy. I'm seeing what you like about these ultras after getting a taste at Orcas this weekend, going to check your Rocky report now.

From Jon on Mon, Feb 08, 2010 at 14:12:34 from 75.169.137.116

Scott Jurek and Krissy? Man, you're really made it into the "A" crowd! :)

And I'm still an ultra novice, but a long-time trail lover. They sure are great, and very, very nice people!

Total Distance
9.00

Beat the rain today, which was nice. First time out through Lions Park in quite awhile, turned around on Tracyton Beach Road at four miles because I needed to make a pit stop (which was two days in a row after not having that problem for weeks. Weird). That meant the pace was pushing for awhile, I needed to find a place. Ran back across the Warren Avenue Bridge and stopped at Samudra Yoga/Bakery to use the bathroom (I returned to purchase breakfast after showering, so I *was* a customer). Then back over Manette Bridge and along Shore Drive to the trail, then home. Kind of a windy way through that route, which boosted it to a nine miler. Felt pretty good, although the work day that followed was really lousy. 1:08:55

supernova glide -- 254

Total Distance
5.50

A 40-minute run around Green Lake in Seattle. A brisk pace plus 8x100 striders on a turf field puts my estimate a bit over 5. Cool, cloudy morning but a nice leg stretch before heading up to Orcas Island for the 25k. 42:00

brooks cascadia -- 91

Race: Orcas Island 25k (15.5 Miles) 02:10:57, Place overall: 13
Total Distance
15.50

Although I ran the Fishline 25k trail race last February, I think this was my first "real" trail race at this distance. Orcas Island 50k has 3,500 feet of elevation gain/loss, including a nasty 1,300-foot climb from around miles 4 to 5. I could have been in for a long day, so I didn't really go in with many expectations; wasn't even sure what time was realistic. It was beautiful outside though, so the sunny clear day promised at least a fun experience outdoors. 

I lined up a little further back than I should have with 150 runners (50k had about that many also, I was told), so the first mile of fairly easy terrain and single track was spent weaving around people to get a decent place. I settled with a pack, then took off from them at 2 or so, just after the first light climb. Had no idea of the mountain waiting for me, so two miles later I'm huffing it up Mt. Constitution, legs burning, convinced I'll be caught by that pack and they'll mock me. But I had two people ahead I was focused on, and after hiking for awhile passed one of them when the hill started to level, and hit the summit at 57 minutes. And actually, I had caught a second wind and had a little energy back (but finishing a hill always does that). Grabbed some aid at the summit, enjoyed a 40-second spectacular view of the San Juan Islands and Canadian Rockies (sorry, no camera, and I'm really, really sorry about that), and hit the trail again.

I chase a guy out of the aid station and we booombed downhill. I've never descended quite like that. Just totally free and letting the legs completely loose, banging away on a soft trail with some tight switchbacks. It was a blast, and I knew I was destroying some quads. Oh well. I caught him and we hung a bit, then I dragged him up some smaller rolling hills and we caught another guy. The second guy and I slogged another hill (nowhere near as extreme as the first hald, so I was trying to maintain a better hike/run ratio then) then I left him. But both caught up to me at the last high point, where we met two younger guys confused by an unmarked T. The five us of picked a route and it turned out to be right (whew, especially at that point).

Another downhill there, the two young bucks split so the three of us stuck together. We weren't bombing quite as much then, we knew we were within five or so and I was feeling beat in the legs. But we were chatty, just enjoying the forest and the day, really fun moment of the race there. We hit the base at a pretty decent clip and could smell the finish about two miles out or so. But my legs said 'enough' at that point, they weren't happy with all the downhill. My energy lagged a bit, but not too bad. The legs were just trashed. So I let the two vets go on, dying to stay with them but wanting to make sure I got in. Last two were a pretty easy jog, that was what I had left. Luckily it's mostly flat by then, a nice loop around a beautiful lake. I hobbled up the last hill then cruised down the grassy slope to the finish, really excited to be done.

The cameraderie was pretty great after that, definitely a different feel than most road races. People hung around a long time (part of that is being stuck on an island, I know), sat in the sun (again, another advantage not usually there in February) and listened to a bluegrass band (let's see that, any race but a Rock N' Roll). Then I worked in the kitchen spooning soup and washing dishes and making pizza dough for a few hours (which kept me loose, but I didn't refuel properly, and felt that around 4 p.m. when I crashed). The party kept up until late, just a great time gorging pizza and cookies and sitting around meeting other runners in the Camp Moran Lodge. Just a wonderful time with this little Northwest ultra community.

What I take away is that I'm in pretty good shape for early in the year; much better prepared in terms of fueling than I've ever been; and I'm fairly confident I can tackle the 50k next month and even shoot for a sub-5 hour time. I need a little more hill work, and more long distance runs that pass two hours and maybe get up to three. So there's six weeks of work ahead of me. I'll take it.

brooks cascadia -- 106


Comments
From Dale on Mon, Feb 08, 2010 at 12:17:40 from 69.10.215.11

Sounds like fun. Maybe you should add the White River 50m to your to-do list.

From Jon on Mon, Feb 08, 2010 at 15:42:30 from 75.169.137.116

Sounds like a great experience. We'll just try to picture the beauty in our minds. Keep up the training and you'll do great in your 50k.

From David Nelson on Mon, Feb 08, 2010 at 23:11:23 from 24.22.231.57

White River is edging toward that list...

Total Distance
7.00

Manette Hills loop, I added a few more little side streets and extensions because the other route feels a little short. Should probably map it more closely.

I meant to do a noon run yesterday but got bogged down at work, so this was the first since the race. Legs aren't sore or too tired, my glutes/hips took a mile to loosen up but should be fine now. They almost had to loosen up more when I crossed Perry at Magnuson. A loose pit bull mix was jogging along toward me, and in the pre-dawn those don't look exactly friendly. But he glanced at me, then went on his own morning run. And I went on and finished mine. 51:55

supernova glide -- 261

 

Total Distance
4.50

Quick loop on 11th-Shore Drive, had to cut it short to be at work by 7 this morning. It's going to be a long, long day so I'm glad to get some running in early. 34:06

supernova glide -- 265

Total Distance
8.00

Wednesday was as long as anticipated, but incredibly more emotionally involved than planned. Word leaked from another paper in our company that some consolidation is coming (i.e. layoffs), which I got to announce to my employees by forwarding a link to a blog. Fun way to handle things. In any case, swallowing that during a 14-hour day meant yesterday was one to sleep in (or, lay in bed and stare at the ceiling in). 

So today's run was needed. Eight out past Lions Park on Tracyton Beach Road, turnaround at the turn/hill. Medium pace, I'm going to run a 5k tomorrow so that'll be the tempo for the week. Fewer miles this week, but I'll call it recovery from the 25k and be back up next week. 61:05

supernova glide -- 273

Race: Sweetheart 5k (3 Miles) 00:17:21, Place overall: 1, Place in age division: 1
Total Distance
7.50

A 5k on a rainy morning, what other way to celebrate Valentine's Day weekend. This was one of the races out at the Bangor Sub Base, but a different course from the Turkey Trot I've run there. Smaller crowd, too (probably because they weren't raffling away turkeys, or anything else. Boooo.) 

Looking around I didn't recognize anyone who would be at the top, the high school runners apparently sleep in until track season starts. Good for me, I guess. Mike and I arrive a little late, so we just got about 2 miles of warm-up in. Probably enough, at least I hoped. We kind of chatted right before the gun, planning to hit a few six-minute miles and see what happened.

I took off and got a lead right away, with Mike on my shoulder. We lead the way for just short of a mile, I'd guess, but the course wasn't marked at all (or not accurately, because the two mile markers we did see were so far off -- I know we weren't on four-minute pace -- that they seemed to be for some other event entirely). So one guy moved ahead at five minutes or so, he looked alright so we just stuck within 10 feet of him and let him pull. Felt great though, the first ten minutes zipped by and both of us had plenty left.

I left Mike soon after that point, just slowly crept away to stick with the first place guy. Then on a slight uphill around 13 minutes I felt him tire, so I went for it and separated with 20 steps or something. It went quickly. I felt great, started to push the pedal a little more there to wrap it up, since I knew I was within minutes.

Here's where my guilty conscience is, however. There's a right turn near the end that I took, and a slight hill. Headed up the hill there was a chalk arrow on the right-hand sidewalk, so I figured I was to stay on that side of the street. At the turn I thought was headed toward the finish I kind of noticed marks on the left hand side indicating a small loop around a submarine memorial, but also saw one pointing right, just around the corner. A little confused, I yelled to the Marine who was directing race traffic. He pointed right, so I turned there, headed through the parking lot to the track and finished. Felt great, actually had plenty of energy left when I hit the line. The guy I passed was 20 seconds back.

But, it turns out the Marine screwed up. Me and the top ten or so all turned, when we should have looped the memorial. It would have only been another 75 yards or so, but still, I feel bad. They didn't DQ me, and everybody's Garmin odometers had the course at 3.12 to 3.14. So I'll call it an honest 5k, which feels good because that's the fastest one I've run in years. 2010 continues to offer a lot of promise.

Then a 2.5 cool down with Mike and Justin, it was pouring by that time (rain actually held off during the race). The awards ceremony took like an hour, it was ridiculous.

supernova glide -- 280

Comments
From Paul on Sat, Feb 13, 2010 at 20:30:17 from 174.23.180.177

Nice job, even if you did cheat.

From Jon on Sat, Feb 13, 2010 at 22:31:17 from 75.169.158.184

Clyde takes a wrong turn, runs 3 extra miles, and doesn't win. You take a wrong turn, cut out a few hundred yards, and win. Advantage- Mr. Nelson! Congrats on the win.

From Dale on Mon, Feb 15, 2010 at 20:19:54 from 69.10.215.11

Wow, pretty speedy right after a 25K trail race. Nice.

Total Distance
11.00

Planned to head out for just a few miles with Krissy, she was beat up from a long trail run so I didn't figure we'd run much more than an hour. Through Fremont to Ballard, across the locks and up to Discovery Park. We were both feeling good so we decided to run a loop, and return on Nickerson to the Fremont Bridge. Then we stopped at ate at the PCC in our running clothes. Easy pace, but once we warmed up we were going pretty well. Eleven is a guess, but it was probably close. 1:26:00

brooks cascadia 

Total Distance
8.00

Trail run with Mike and Henry at the county land up on Newberry Hill. This is being master-planned as a larger trail system, and it'll be great once that's all complete. We did find some good single track eventually, so you can see the potential.

Parked at Klahowya and took off to the south, not knowing exactly what the trails were like. The fog broke right as we left, beautiful sunny morning in the trees. But the trail early on was absolutely soaked, like flood stage. I've never seen anything like that outside of running through a creek. That's what is was like for the first three miles. Eventually we gave up trying to keep feet warm and just bounded through (where we could, some stretches were really deep). So there's some mitigation needed there. Eventually it lighten up and we hit some forest roads for awhile, wound around not knowing where we were for an hour. A lot of the trail was overgrown, so we went pretty slowly.

After an hour we were back to the starting point, and we took off on another trailhead, heading west from closer to the school. Much nicer trails, still wet but not flood-stage (mostly) and good windy single-track to play on. Again, we weren't sure where we were, so the run turned into a good 90-minute number eventually as we wound around. But we found our way back, got some sense of direction. Fun time on a holiday morning, so who cares if it took a little longer and my feet got wet. Henry had eight on his Garmin, otherwise I couldn't have even guessed what we ran.

My left foot has an odd pain, kind of a structural thing just on the top of the foot. Comes and goes, but felt it after the race Saturday and again today.

brooks cascadia

Total Distance
8.00

Out to Illahee State Park, down to the beach, then back to Bachman Park Beach and around on the little Manette trail. Then a few laps around the block to round out 60 minutes. May be just on the shy side of eight, but there are rolling hills that I was clipping along down. 

Still a little twinge on the top of my left foot, but it doesn't hurt when I strike the ground or anything. Other than that felt fresh and light. Seemed like it was light earlier this morning, and even though some low clouds blocked the sunrise, it's nice to see a clear blue sky in the early morning. Great start to the day. 60:00

supernova glide -- 288

Total Distance
5.00

Quick five to start a sunny day, it's going to be a bear at work so I wanted to get something in and then be on my way. Wonderful morning to run, the sun is out and mountain ranges on east and west were glowing as I crossed the Warren Ave. bridge. Then through Evergreen to Manette Bridge, Shore Drive and the little Manette trail. Left foot felt fine, easy pace was nice and relaxing. 39:39

supernova glide -- 293

Total Distance
16.00

The weekly slug slog with Henry. I figured it would be a great day because our weather is April right now. Past few days in the 50s, completely sunny. Flowers are blooming. 

But it was actually pretty cold to start, 32 out when we hit the road (underdressed, of course). We were planning 16. A few miles in we were warm, and the sun did come up and it was pleasant.

We were both dragging a bit for whatever reason, but that actually really helped slow the pace and get us through without hammering like we tend to. I needed that to back off, since this was my biggest mileage week of the year (48). We started with a couple 7:15s, ran a few right around 7 (but stayed above it), then actually mixed in a 7:30 and 8:00 out by Manchester. Came back at a real conservative, realistic pace, sticking around 7:05 and holding that through the finish. We were tired, but not beaten down tired. Had a gel at mile 8, and snacked on a small Clif between 12 and 14. Overall, 1:56:00.

Went to a 1.5 hour yoga class after breakfast, which was a great way to loosen up and work the kinks out of my legs. That'll help with recovery, and may I'll get a good run in tomorrow now.

supernova glide --

Total Distance
14.00

A few more miles than I planned, but when April shows up in February you don't hold back. Took an early ferry over to Seattle and met Krissy and a few other folks at Discovery Park. Three laps around the outer loop in 1:56. We stopped each lap, and ran a pretty easy pace so it wasn't too taxing on the legs. I actually felt fine energy-wise, but my back was pretty sore from a.) yoga yesterday or b.) mowing the lawn yesterday. Hammys were a little tight also, not noticable during the run but definitely when I went to stretch. But a real productive run otherwise, and on another gorgeous morning in the Pacific Northwest. Who cares that the Spring Olympics are getting screwed with this weather, move 'em to Siberia next time. 

The back-to-back high mileage days seems like a good sign for the coming 50k, just four weeks away now. I'm planning to add more hill repeats this week and next to get some of that into my training, and hopefully a few more 2+ hour runs. But I'm feeling confident about it, and downright springy in the legs most days.

1:56

brooks cascadia -- 139

Comments
From Paul on Sun, Feb 21, 2010 at 21:24:43 from 174.23.180.177

Mowing the lawn? Man, I'm jealous.

Total Distance
8.00

Tracyton Beach Road to the four mile turnaround and back. Easy-to-medium pace, legs a little tired. Glad to take yesterday off. 1:01:37

supernova glide -- 317

Total Distance
6.00

Hill repeats on Jacobson. Two mile warmup along Shore Drive, then 8x the 275m (or so) hill on Jacobson. It's not a real steep incline, but a good grade to run hard. Most between 63 and 65 seconds, I lost my head on one in the middle and ran 68 seconds. Felt good to push for a while though. Mile cool down.

47:29

supernova glide -- 323

Total Distance
16.00

Didn't really intend for two rest days there, but it turned into one of those types of weeks. I chose to get a few more hours of sleep after some late nights. 

But back on Shore Drive this morning. Drove through a pretty good rain to get there before dawn, then received Henry's text that he wasn't coming. Oof. At least I was already here. I took off alone and did an easy first 1.5 (7:15 pace). 

After that I got into a little groove, working things out in my own head and relaxing my legs. But I wasn't minding pace, and I really got going. 7:03, then two sub-7, then three between 7:05 and 7:10. Decided to keep going to the 8-mile turnaround, the rain had stopped by then and I was enjoying the view of Rainier and downtown Seattle. So I climbed the hill out of Manchester in just under 8 for the mile, and took a quick break to gel up.

Turned around and started quick, definitely felt stronger at that point than a week ago on the same run. Did a 6:49 then a 6:59. Then Henry came along to meet me, wimp. We did another sub-7 mile, then a 7:08 and two more under 7 (one a 6:43, whew). Then another 7:02 to wrap up.

So a pretty quick 16 overall, three minutes faster than a week ago (1:53:08 overall). Not by design, but when those weeks come I guess I take them. I'll count it as a positive sign for my fitness and strength, because I really never broke down or felt winded. Actually finished with quite a bit of energy, probably should have done two more.

Legs and feet good otherwise, and my head is in it. Three weeks to Chuckanut, I'll try to pile some miles on tomorrow for a good back-to-back. Another good week though, 44 miles and had I not skipped yesterday could have had 50. Maybe next week.

supernova glide -- 339

Total Distance
6.00

Burke-Gilman Trail from 45th/Sandpoint out toward Matthews Beach, my usual run from Bryce and Bonnie's. Usually Sunday mornings are quiet on this part of the trail, but today I had *competition*. A guy moving pretty well wearing a 'North Central XC 1999' shirt, which means -- if his North Central is North Central College and not North Central High in Spokane -- we may have run against each other in college. Long shot, but maybe. 

Anyway, I really felt pounded in the quads from yesterday's run. That or babysitting a two-year-old last night, maybe that did it. So I was pretty tired, went kind of easy for 25 minutes and stopped before the beach to enjoy the view and stretch. Then returned at a better pace, felt a little more comfortable. Since I cut it short I'm not completely sure of the distance, but six makes sense for a 48-minute run. 

Good start to the week, and a great finish to February. The running year is off to a good start.

brooks cascadia -- 145

Total Distance
8.00

 

The eight-mile out-and-back on Tracyton Beach Road and through Lions Park. Slow to start and my quads were still feeling hammered, but picked the pace up closer to 7 min/mile on the way back. A lot of traffic on that road this morning, going both ways, which is weird. 

1:00:00

supernova glide -- 347

Total Distance
6.00

 Same hill repeat workout as last Wednesday. Two mile warmup on Shore Drive, then 6x275m on a medium grade. Hit more consistent repeats this week, after the fast start -- :59, 1:01, 1:04, 1:02, 1:03, 1:04. Then I headed back to Alder Street, where I live, and tackled the steep hill up to Trenton, which is anything but a medium grade. Got to be one of the steepest hills in town, though it's not too long. Did 2x1:00 on that, I was dead on the second. Then a mile or so cool down. 43:05.

supernova glide -- 353

Total Distance
6.00

Another shorter run, I've been dragging a little this week. Six on the Warren-Manette bridge route, with a quick YMCA detour for a bathroom stop. Legs were a little sluggish, never really loosened up and got going. 45:52

supernova glide -- 359

Total Distance
14.00

Met Henry at Annapolis, colder morning (38 degrees) but a clear sky and the sun was coming up soon. I had 16 planned but we turned around at 7, still feeling sluggish from the week -- although we were running a good 7/min pace, and draining ourselves some. Other factors were that we wanted to get back for breakfast and I had a beekeeping class to get to. Might make my own hiney this summer. 

Real inconsistent pace today, I didn't have a watch but Henry called the miles. A 7:05/min average, but there was a 6:46 in there somewhere, and a 6:50. We were kind of pushing, just couldn't get into a rhythm. I'll run another good run tomorrow, 10 planned with Mike, then two weeks until the 50k.

1:38:10

supernova glide -- 373

Total Distance
9.00

 

Trying to catch the last of the clear sky and get one last good weekend combo run before Chuckanut.

Ran over to Evergreen-Rotary Park and met Mike there early, we stood and chatted for a few before taking off up the Warren Ave. Bridge. We both had long Saturdays and were dragging to get started. Off the bridge and down to Lions Park for a loop around the exterior and along the shoreline. Then headed back we broke off Lebo and went into the Stephenson Park or preserve or whatever. It's city trails, and I'd never been in there before. Kind of a small area, but a nice little creekside/ravine trail network and we circled around in there for a few minutes exploring. Came out on Callahan (I think) just a block off Lebo and the bridge. Back Old Wheaton to Manette, crossed the Manette Bridge (second time) and back to Evergreen. Split with Mike and headed home across the bridge (numero three) and along upper Shore Drive for some extra mileage.  67:41

Time to make some pancakes. I'll taper some in the next two weeks. Not planning to drop the miles dramatically, but I can tell my legs need a little rest and maybe some yoga.

supernova glide -- 382

Total Distance
7.00

Back on the road after a Monday rest day (did an easy yoga class instead) and a 15-hour travel day yesterday to Los Angeles and back. The corporate world isn't really for me, it's more tiring than it sounds to sit in an airport all day long. 

Out to Illahee State Park, down to the beach and back up. The uphill trail from the beach is definitely easier than it has been other times this winter, so that's a good sign. Pretty easy pace, because my left tendon above the ankle (outside of the leg, maybe three inches up from the ankle) has been inflamed or something. Kind of sore since Saturday and Sunday, with a little bit of a constant burn since. Once I was going this morning it wasn't too bad, and I'm icing now. Still, something to watch.

Otherwise things feel good, and my legs don't feel as fatigued as last week. Ten days until Chuckanut.

54:08

brooks cascadia -- 152

Comments
From Jon on Thu, Mar 11, 2010 at 22:51:54 from 75.169.146.30

Do you have a goal time for your race?

From Dale on Fri, Mar 12, 2010 at 09:52:51 from 75.200.201.6

I hear you on how tiring air travel is, not to mention dehydrating.

From David Nelson on Fri, Mar 12, 2010 at 11:06:46 from 24.22.231.57

Jon, I'm shooting for five hours. That's a real guess, but I know it's a respectable time on that course. I ran 2:10 on a real hilly 25k in February, so it seems realistic. We'll see.

Total Distance
3.00

Actually short of three, I just went out for 20 minutes to wake up and see how my legs were feeling. The pain from earlier this week in the left ankle and foot seems to be gone, must have needed some rest. I'm trying to taper but still get a good trail run in tomorrow, so taking it real easy was the plan. Real relaxing on a rainy morning. 20:10 

supernova glide -- 385

Total Distance
18.00

Tune-up/race preview on the Chuckanut 50k course. A group of people met up at Clayton Beach to run the middle 18 miles and help get some signage up, then put the bags for participants together. Much nicer day than expected, really mild and some blue skies even.

I arrived late, but met a guy in the parking lot also heading out. We started together but I left him quickly. He did get me on the right trail though. Felt really good heading out, the ankle pain from earlier was gone, and my feet felt good. Kept a nice steady pace through the first hour, which has good hills but nothing major, and that's probably what I'll want next weekend as well for pace. Good to see the hills again for that first 6 or so and get them in my mind. I had a gel and a mini Clif through the first hour, and made it to the Frangrance Road gate in 58 minutes (without stopping, incidentally, which did not happen the last time out on this course). Legs really felt energetic on the climb up that road.

Five-minute break/walk there, just to relax a bit because I was feeling a little giddy and tempted to really take off. Started again and made the ridge trail, catching Krissy and the group up maybe 15 or 20 minutes in along the ridge. I'm really glad I previewed that portion, the footing up there is really made for mountain goats. Even though it's beautiful and a blast to run, I won't be picking up the pace until the simpler downhill trail.

Then back up a muddy trail, which was in pretty bad shape. It's a slog because of the footing, but that hill wasn't as intense as I thought it might be. Got to the top there where it splits to Lost Lake (I think) and the course heads on a nice downhill to Chinscraper, in 1:22 from the Frangrance gate. With some stopping as a group to hang signs and just taking it easy chatting, I was really encouraged by that time. I want to aim for something just under that pace for that stretch, shooting for that will help reign me in for those middle miles.

Then down the hill and up Chinscraper, which also felt much better than the last time out. Two months ago I was bonking at this point (granted, it was the day after a 10k), but my legs still had some bounce up the hill and I got a better idea of what stretches to run and where I should hike. About 15 minutes to the top, which will also be in my head next Saturday as the goal.

Then the last 3 downhill, which I have at 30 minutes but that seems slow. Chase and I weren't pushing at all, in fact we let others take off to save the quads from getting beat up any more than necessary (Also, I know how to run downhill and don't need that practice). Maybe that part is a little longer than 3, I'm not sure. As we cruised into the parking lot I had my first twinge of fatigue for the run, and if that's the case next week (although there's another 10k that'll be under my belt at that point) I'll be pretty pumped. Ended there, stretched some, ate a little more. 3:18:36

So a really encouraging practice run, and better yet I'm not feeling trashed today. I didn't run this morning, but got up and took a nice long walk. I'm a little tired, but nothing like the last time or what I'd expect from that pounding. My confidence in my climbing ability was reaffirmed, and I'm pretty sure I can trust my fitness also for 50k. Also, I have a much better sense of what aid I'll need to carry and how much I should be taking. If I can do those 18 in the 3:10-3:15 neighborhood next week I'll feel good. We'll see how that last 10k feels though. Time to taper, looking at a pretty easy week now.

brooks cascadia -- 170

Total Distance
5.00

Two days of rest, real calm yoga yesterday, and five today. The taper continues. 

11th-Shore Drive route, 5x100 striders. Feeling healthy and light. 35:13

supernova glide

Comments
From Jon on Wed, Mar 17, 2010 at 23:02:45 from 75.169.155.7

Hey, good luck this weekend. Have fun! You've had lots of great training, now just go enjoy yourself and kick some butt.

Total Distance
3.00

Last little Chuckanut warm-up, just 20 minutes around the neighborhood to loosen up. Should be ready for tomorrow, legs feel healthy, and the weather could not be forecast any nicer. Now just to get through a long day of work (on the heels of a long, long week of 12-hour days) and I hit the road. For all three of you who read this blog, I probably won't do a race report until Monday because I'm staying in the valley. But I'll throw a time up on Facebook as soon as I can.

brooks cascadia -- 173

Comments
From Jon on Sat, Mar 20, 2010 at 18:19:16 from 75.169.145.188

Well that stinks- I'm not one of your facebook friends. I better fix that for next time. Guess I'll wait for the official results online.

From David Nelson on Mon, Mar 22, 2010 at 01:02:29 from 24.22.231.57

We are now buddy! And just in time for the time. (Of course, I'm going to go write a race report now anyway.)

Race: Chuckanut Ridge 50k (31 Miles) 04:45:06, Place overall: 41, Place in age division: 22
Total Distance
31.00

 

I couldn't have asked for a better day, or better course, or a more satisfying race as my first ultra. Partly cloudy skies breaking on the early drive up from Seattle, a cup of coffee and banana for the ride, just a little chill in the air, and an easy check-in (and two open bathrooms) right before the start. For the most part, the rest of the day went just as well, and I finished in 4:45:06, 15 minutes faster than my estimate (which wasn't based on much, I have to admit). Most importantly, I had a blast.

So on to the report, if you like details:

I started back in the pack to rein in that first 10k. Saw some friends during the first  mile and spent time chatting with Walter, then moved up a bit and fell in with a guy named Ron. Ron was aiming for 4:54 and had a good theory on how to run the opening 10k, so I stuck with him. We talked biking, complained about lousy drivers, had a Clif shot, and reached Clayton Beach aid station at 48 minutes exactly. Perfect 8/min. pace to start. I ran through the station a little quickly and missed grabbing a new Clif shot, but I was packing a few so I wasn't too worried. Saw my parents there (they happened to be in town and were able to watch that part of the race) and I was feeling pretty high at that point.

Moved up the first incline pretty well, left Ron and started making a few passes on the single track until I was chasing two guys toward Cleator Road. I stayed right behind them until the aid station there. (One of them, I forget his name now, would go back-and-forth with me for the rest of the race, which was fun and encouraging. He did beat me eventually.)

Downed a Clif shot and Nuun at Cleator, and headed up the hill. My goal was to just keep a steady pace on the climb to the next aid, and try to hit the Frangrance Road gate in less than 60 minutes from Clayton Beach. I felt really good heading up and reeled a few people in, finally finding someone my pace and sticking together up to the Ridge Trail. He was a Fairhaven Runner and had some good advice on the course, so that was fun. Hit the gate aid station at 54 minutes, so I was looking good at that point, and I hoped not *too* good.

At the turnoff to the Ridge that *too* good tapped me on the shoulder. I was trailing three guys at the fence and lost them after, oh, twenty steps. That was a bad sign, and the beginnings of cramps and fatigue in the calves freaked me out. I slowed the pace and pounded a Clif shot and bar, trying to get something back into my system. But it was a slog through there, and that's a fun part of the race. One thing kind of cool was I was completely alone up there, nobody around at all until we started down the last 150m or so. I tried to keep focus because the footing is really tricky, but even my mind was reeling some. It all made me a little worried, since I was at 2:15 at that point and knew I had at least twice that to go.

On the way back down hill I started to get my wits again, the fuel must have kicked in. Hit the bottom of the ridge and there were a few others to chase again on that gravel road. I focused on just maintaining a pace and aiding through that part so I'd have something for the muddy climb ahead. Once my legs loosened up I actually got a pretty good pace going again -- running with that guy I traded with, it was his turn now -- and was pulled along by a couple until they let me pass up the muddy hill. Then there were two others that kind of worked as a team up to the crest. I hiked the last portion, maybe 200m, knowing I was ahead of the ballpark pace I had set for myself -- and -- knowing Chinscraper was looming.

Tried to open up my legs somewhat back downhill, and hit the Chinscraper aid station in alright shape. I was tired, but not cramping as badly. I fueled up on nuun and more gels there, planning to suck a few down while hiking up Chinscraper. I was at that aid station 15 minutes ahead of my planned pace, so I felt good about things despite the foreboding feeling in my calves and quads.

Hiked a good pace up Chinscraper, leaving one guy behind. I didn't want to kill myself on that stretch, so I was careful. Maybe 3 minutes slower than a week ago, which was fine. Coming off the hill, however, was brutal. The calf cramps hit again at the parking lot up there, and when this guy named Adam went by me I just jumped in with him to try and get my mind off the cramps. So we're chatting, and he's feeling bad too, and we come around a corner to see a friend of his. This friend, Scott McCoubrey, happens to own the Seattle Running Company, and I hear his name a lot. Scott asked us how we were doing and we told him, and then Scott reaches into his pocket and pulls out a bag of salt tablets. Handed me two and said I'd be alright. I'd never had them before during a race, but at that point I would have stuck a caterpillar in my ear if you told me it would have helped.

He was right. There's a 3-mile downhill stretch there I was really fearing, but the tablets backed off the cramps again and I was able to make it to the aid station at the bottom. My feet got pretty beat up on the downhill, but that wasn't the foremost concern.

At Clayton Beach, which is a 10k from the finish, I was at 3:50. So I knew, even with the cramps and sore feet, that I had a 70-minute window to finish at 5 hours. Good sign. I spent two or three minutes aiding there, letting a few others go by, but just making sure I was hydrated and fueled. Stretched a bit, which helped, then gritted my teeth for the last haul.

The first mile was tough, but then my legs and head put it together and just pushed on. At 15 minutes I took a 60-second walk/stretch, to pull myself together. I watched two guys 150m ahead or so for awhile, but didn't gain much ground. When we hit the single-track again, maybe 2 from the finish, I got a little wind and stretched my legs, but that last gravel switchback made me pay for it. I walked 60 seconds or so, just to hold off the cramping, then cranked it up for that last mile. As I saw more volunteers I knew I was close, and just kind of squinted and tried to give it as much as I had up and down the last little hill. Felt great to see the finish and know the end was near, and I ran across with a smile on my face at 4:45:06.

Other than just finishing and really enjoying it and savoring the experience and views (there were a few spectacular, especially of Mt. Baker up on the Ridge), the biggest win was to overcome the cramps. I've never been able to manage through that problem during a race, and I've crashed and burned a few times. I think I'm learning more about fueling and what my body's needs are. I lose the salt quickly (anyone who saw my white crusty face after the race knows that), so I need to focus on replacement. But to fight that for 2.5 hours was something I'm proud of. And, remarkably, I'm not sore this morning. My body is tired, and I tweaked my right knee somewhere (really felt it during the last 10k, but told myself to forget it at that point, and there's ice on it now), but other than that not much to complain about. Even my feet feel fairly healthy and strong, and they took a beating. (Maybe I should have run faster, eh?) 

Anyone out there thinking of an ultra, I recommend this one. Beautiful course, a few types of terrain, fun group to run with and some great energy after the race fellowshipping with the others. Simply excellent in a lot of ways.

brooks cascadia -- 204

Comments
From Dale on Mon, Mar 22, 2010 at 11:04:55 from 69.10.215.11

Damn glad no one had any caterpillars handy! Pretty cool you got to meet an ultra medicine man in the middle of the race who fixed you up for the second half. Sounds like it was a blast. Nice job!

From Paul on Mon, Mar 22, 2010 at 16:22:57 from 65.103.252.214

Nice job. But it made me tired just reading about it. Caterpillars are good deep fried, or with bratwurst. Just about anything is good with a brat.

From Jon on Tue, Mar 23, 2010 at 00:13:20 from 75.169.150.111

Wow, nice race report of what sounds like a very enjoyable race. Great course, great day, great views, great race- can't ask for better than that, especially on your first ultra. Congrats and well done.

And I would suggest S-caps over catepillars, too (and over endurolytes). Like you said, fueling is the key, including sodium.

From David Nelson on Tue, Mar 23, 2010 at 01:10:12 from 24.22.231.57

Paul, you just made me realize my only shortfall: not having a bruger post-race, because I definitely earned one. But I got close -- blue-cheese burger, pile of fries, small glass of beer, then I went and had second dinner of sushi (which is in sausage form at one point, if you think about it) with a guy from Wisconsin.

But thanks guys, if you ever want to put Chuckanut on your schedule you've got a place to sleep up here. And Jon, I may join a R2R2R now, if you still get one together this fall. I'll bring the s-caps.

From Jon on Wed, Mar 24, 2010 at 23:18:47 from 75.169.154.94

Yup, planning R2R2R late Oct to mid Nov. We'll figure out a date as it gets closer. You are definitely invited- it is awesome!

From Jon on Wed, Mar 31, 2010 at 08:41:28 from 75.169.142.64

I've been checking your blog to see how you recovered from your first 50k, but nothing. Hope you had a good vacation and are recovered.

Total Distance
10.00

Two runs in Sayulita, Mexico: 

am: 40-45 minutes on a trail south of town. Krissy and I headed out a road that I had seen some runners on, just to see what was there. After a dead-end turn we ran into a guy who looked like a runner. He was going out for 45 minute and invited us. (So naturally, being in a safe place like Mexico we followed a stranger into the jungle. Believe me, it made sense at the time.) Up and down some dirt roads, finding some single track through a thin forest, jumped some barbed wire and ended up on a really isolated beach. Then some sand running, a scramble over some rocks to a second quiet beach, then looped back on the dirt roads. Then a yoga class with the stranger, John, who had become a friend. Maybe five miles, but hard to say with the beach running. 

pm: 40 minutes the other direction from town, just meandering around some more dirt roads and trails trying to get our bearings. A few loops over the same territory, until we found one good climb to get up (almost) above the city. Ran back in the dark, sun went down on us before we could find a great sunset-watching spot. 

On both runs my right knee bothered me (pretty sure it's the IT band), but not so painful I had to stop. Kind of a dull, thick feeling that would come and go in intensity. Worse going downhill, and on the uneven cobblestone streets in Sayulita. But really good to be running in the sun, and running again after Chuckanut. I didn't expect it, but I really was never sore from the 50k. Tired the day after, no doubt, but none of the usual muscle soreness a marathon would leave. So other than the IT thing, which I knew was coming because it felt pounded on that last 10k, I really recovered without a problem. Of course, the adrenaline going in anticipation of Mexico at 85 degrees may have helped mask that.

brooks cascadia

Total Distance
10.00

Early morning run in Sayulita. Headed north on the dirt roads we explored Friday night, looking to connect to San Pancho (5k away, we were told). A few hills, lots of crossing routes, and eventually we were at a beach north of Sayulita. Ran up the beach, another rocky scramble, then we made it to the resort that blocks access to San Pancho. No rock scramble available there, so we climbed up a gully looking for an alternate. Well, it was just a gully, and a steep, brusy one at that. 15 minutes of bushwhacking was enough, and we turned around. Ran back on the beach to the trail, then back up the trail with some detours to check out what we missed. Finally found the highway, but took it back to Sayulita instead of San Pancho. Knee bothering me some, about the same level of discomfort and still nothing consistent. The pain would come back periodically during the day, and I tried to keep it stretched and even iced a little.

1:50 (85 minutes running, 25 minutes brush clearing)

brooks cascadia

Total Distance
2.50

Just a shorty, Krissy went long and I wasn't going to try after pounding my knee for two days. So the 20 minutes were just easy miles around Sayulita, out to the highway turnoff and back basically. 20:00

brooks cascadia 

Total Distance
8.00

Back after five days off (combo of travel day/got sick/knee still bothering me). Beach Drive with Mike and Henry, really windy morning down there. With the tailwind we ran 6:45s, way too fast, and even into the headwind we were 6:50-7:10s. Turned around at four rather than five because no one felt good or in any rhythm, and my knee was nagging me a bit. Iced at home, but didn't stretch very well because I was rushing off somewhere else. That bit me on Sunday, when I made it 30 seconds into the run and couldn't go. So I stretched deeply and iced more, might have to take it easy for another week. We'll see about Mt. Si next Sunday.

55:17

supernova glide

Total Distance
1.00

30 minutes of walking with 200m or so slow jogging on Shore Drive, trying to rest my knee and figure out what's wrong. No sharp pain like Sunday, and walking doesn't both me anymore, so those are positive signs. But I can feel aching even running slowly, so I'm taking it easy. 30 minutes of stretching/core, now I'll get the ice on it. 

Comments
From Dale on Tue, Apr 06, 2010 at 12:38:41 from 69.10.215.11

Hope you get that knee sorted out.....too many races left in 2010 to get sidelined by that now.

From Jon on Tue, Apr 06, 2010 at 12:58:06 from 75.169.141.196

Yeah, hope you get better so you can do well at Bloomsday!

Race: Mt. Si Relay (57 Miles) 07:02:15, Place in age division: 6
Total Distance
13.00

After a week of no running, with few encouraging signs other than 10 relatively pain-free minutes of jogging on Friday, I decided to stick with my team for the Mt. Si relay over in Snoqualmie. No idea what to expect, and certainly some worry that I'd get a minute into the first leg and need to drop. But why not, right? (Plus one other team member dropped, so I just couldn't do it.)

I'll get right to the good news: I ran my first leg nearly entirely pain-free, other than a brief lock up in the right knee in the first 400m or so, and just cruised. My legs felt like little sled dogs who had been chained up all night and were just yipping and yelping to get to run again. I was that excited once I started moving without pain. Ran a nice six miles on a wide gravel trail, with a little uphill but mainly even, in 38:20. I was holding back a little because the knee pain was in the back of my head, and because I knew there was another leg to go, but for the first time in weeks felt my legs stretch out and got the adrenaline going. 

Cooled down, got something quick to eat and stretched seriously, still worried the knee problems would resurface. Second leg was a seven-mile stretch continuously uphill. The sun came out at the beginning, a nice little bonus, and I took off on the gravel trail with my legs still in decent shape. A few hundred yards in I saw Dale coming, and slowed down to give him some encouragement (By the way, nice going man! You must have heard me scream "do it!" for the sub-7.) The trail was beautiful once it started moving uphill, looking at trees and the Snoqualmie River, but about 25 minutes in the knee pain returned. It's migrated over nearer the inside part of beneath the kneecap now. If I had been alone I would have stopped out of caution, but that wasn't an option halfway through a relay leg. So I gritted my teeth, slowed down a touch and toughed it out. Kept a decent pace, and the last half-mile I managed to stretch my legs out a bit and finish strong. 48:17 for seven miles, not bad considering, but a little unsettling with the pain returning (and not knowing what continuing on the leg will do later).

Stretched a lot and sat there with ice on it for awhile, and so far so good. Hasn't hurt since I got home. So we'll see tomorrow morning.

As for the rest of the team and race, we had a fun time and enjoyed the day. Weren't trying to win it, but we ended up sixth in our division and probably top-25 or so overall. I'll check that when results go up. Mt. Si is a pretty painless relay, some nice rural scenery and mountains and trees, and a good atmosphere and energy. Not a huge relay, but I heard 153 teams and almost 100 ultra runners doing the 50k or 50-mile. So a good day overall.

supernova glide white -- 13

Comments
From Dale on Mon, Apr 12, 2010 at 10:56:20 from 69.10.215.11

A fun day all around. Glad your knee survived and doesn't sound like you pounded it so badly. Very grateful for you to take the time for some (much needed) encouragement on your second leg....may have looked good but the wheels had really started to come off a few miles back. Get that knee sorted out and we've got to race in the same direction again soon. White River?

From Snoqualmie on Mon, Apr 12, 2010 at 15:33:17 from 24.18.192.33

Great job on the relay! A friend of Dale's is a friend of mine. I hope you have a great season of racing.

From Jon on Wed, Apr 14, 2010 at 21:24:53 from 75.169.142.62

A nice relay where you only run twice each? Sounds like fun. Hopefully your knee gets better quick.

From David Nelson on Fri, Apr 16, 2010 at 00:59:32 from 24.22.231.57

Jon, "nice" was just being able to run. The knee's improving, so keep me penciled in for a rim-to-rim.

Total Distance
5.00

Mid-morning run in Orlando. The time change threw my body all off, so I didn't get out until 9. (Work meetings didn't start until 2, so I had time.) Went down the row of hotels/conference centers/chain restaurants, went down a block and ran back. Knee felt pretty good, maybe 85 percent if I had to put a number on it. After I ran I was really hungry, but the "supermarket" didn't sell much more than old bananas, cheap wine, Florida trinkets and newspapers. So I bought a banana, newspaper, passed on the cheap wine, and went to the McDonald's next door to get some post-run "nutrition." Muggy outside, which felt pretty good. 

supernova glide -- 18

Total Distance
6.00

Pre-dawn run in Orlando, this time my body was acclimated to the time zone and I could wake up. I had invited a guy from my company the night before to join (he mentioned he was an 800 man in college, so I couldn't resist), but he was at the bar at the time and I wasn't certain he'd show. He did, and we headed out in the dark down that concrete hallway of corporate America. At 18 minutes or so we turned around, and he stopped for a bathroom break. I finished up, with a little detour to add some time, then did 5x100 striders on the other side of the hotel. Actually a great road for striders: flat, straight, and zero traffic. Knee was more or less fine, maybe 97 percent. So I might be out of the woods, or it just likes heat. Another muggy morning, but running before the sun comes up helped. Good to get two runs in down there.

The run was followed by 20 hours of meetings/fast food/airport terminals/airplane rides. I'm really, really glad I got out of bed and did it. Annnd, the guy I ran with just might become the new VP at our company, which I had no idea about at the time, so maybe I accidentally made a friend in the right place. 

45:00

supernova glide -- 24

Comments
From KP on Fri, Apr 16, 2010 at 01:06:56 from 98.81.22.73

You're sucking up before you really need to. Sweet! You'll always be his favorite.

From David Nelson on Sat, Apr 17, 2010 at 13:59:03 from 24.22.231.57

Hey... sucking up? I innocently asked the guy to run, and it worked out in my favor. Nothing more. Maybe I'll be named Vice President of Company Running, and get a raise.

Total Distance
18.00

I took two rest days knowing this long one was planned. Didn't want to ramp the miles back up too quickly, especially with the knee pain, while subsiding, still kind of an unknown. The talk this week with Mike was that we had to stick to a 7:30 pace, we even came up with a bet to try and give us a goal.

Didn't happen. Already somewhat warm (50) when we started (Henry joined also) just before dawn at Annapolis, and we were hitting 6:58s the first few miles. We fit one 7:11 or something in, but didn't get a 7:30 until mile 8, which is the hill at Manchester. We all kvetched, but didn't really do anything about it. So the rhythm took over and, although my quads were just hammered for some reason, we stuck with a pace right about 7:00/mile and ran pretty hard as the rain started for the return route (mixed in at least three 6:35s, so this might as well have been a tempo).

Other than the quads I felt good, had two mini Clifs and two salt tablets, which helped. Mostly I'm glad I haven't lost much fitness during those three weeks of low mileage, and that'll give me some confidence with Bloomsday coming quickly. The knee tickled a little here and there, but never materialized into much. So I'll say I'm back.

2:10:31

supernova glide -- 42


Total Distance
5.00

Easy run on the 11th-Shore Drive loop, then 6x100 striders up on Cascade Trail. 40:20 

supernova glide -- 47

Total Distance
7.00

Late run today because of a really late night at work Tuesday. And after a somewhat frustrating Wednesday at the office as well, I needed to blow it out. So I went to the Illahee Forest Preserve and just wandered the trails around and around, getting lost and finding myself again a few times. Pretty brisk pace the whole run, which felt really nice and smooth through the woods, then I tacked another quick mile on to finish up on the dirt access road. Cleared my head and stretched my legs, so it was a good one. 49:00

brooks cascadia 

Total Distance
8.00

Morning run to Lions Park, checked out the construction, then back through the Stevenson Canyon trails, which have turned out to be a great addition for that route. Nice quiet forest preserve, and some hills. Then back on Lebo at Callahan and down to Shore Drive, then home the usual way using the hill climb. Medium pace, felt good. Cloudy and grey outside, cool. 60:00

supernova glide -- 55

Total Distance
20.00

Early wake-up today with 20 planned on Beach Drive w/Henry and Mike. Kind of chilly and windy at Annapolis, but not rain. (At least not until we were 8 minutes in and it started. Didn't last long, luckily.) 

We started alright, hitting decent splits and trying to keep the pace even and moderate, but crept faster as we warmed up and the sun rose. 7:30, 7:15, 7:06, 7:01, 6:55. Whoops, sub-7. We chastised each other, whined, and kept going resolved to do better. 7:13, 7:04, 7:05, 7:55 (the hill in Manchester, 25 seconds slower than a week ago), 7:11, 7:01 (those two are short, we're convinced).

That's the turnaround spot, at Yukon Harbor. I needed a bathroom and wasn't feeling good anyway at that point. Just couldn't get a rhythm. One mini-Clif down, and an S-cap. No muscle pain or cramping or lack of energy, but some joint aches were bothering me. Mostly in the hip flexors. Still pretty chilly, and the wind would hit us every now and again. Started back being pulled up the hill by Mike, 7:35, then a 7:01 into Manchester (needed that pit stop, it's the best running bathroom I've ever found, doors automatically unlock at dawn instead of waiting for some lazy parks and rec guy to get there).

Hurting at this point, with 7 or so to go. Another S-cap. Grit the teeth time, and the guys felt the same. A few more around 7-7:05 back to Beach Drive, where the head wind was waiting. Hit 7:25s for the last few miles, battling the wind and our aching legs. Really good to push into the finish, that'll toughen me up. Not the prettiest Saturday long run, but it's done, and without any serious pain. 2:26:03

supernova glide -- 75

Total Distance
7.00

Over in Seattle for the morning. Took off from Bryce and Bonnie's, Burke-Gilman Trail to Fremont, then back and up Stone Way to Green Lake. That was about 7 miles, pretty good pace to start then I eased off. Felt really good in light of yesterday's beating. 

At Green Lake there was a new 5k. My cousin's son was going to run the 1k kids' dash and I was going to run with him. But he's 2, and made it maybe 100 yards (though maybe he was tired from our "warm up" over to the playground. He was definitely more interested in that run). And we kind of had to coax him through that. Got the biggest cheers though. Rather than run back to Bryce and Bonnie's I ate two donuts (the 5k was sponsored by a donut store) and hitched a ride with little Axel's parents. 50:00

supernova glide -- 82

Comments
From KP on Mon, Apr 26, 2010 at 12:42:05 from 65.208.22.25

Axel... what an awesome name!

The donuts sound pretty good too...

Total Distance
6.00

A few busy days at work, including a late shift, threw my running schedule off. But the plan was to back off a touch this week anyway before Sunday's Bloomsday race, so maybe that's alright. Got back out this morning, cool morning but the sun came up. Warren-Manette Bridge loop, plus a detour through the Olympic College campus to see a new building that opened yesterday. Then 6x100 strides on Shore Drive, and back the hillclimb trail home. 45:20

supernova glide -- 88

Total Distance
3.00

Just a shorty around the neighborhood to wake me up and loosen up the legs before work. Two days until Bloomsday, driving to Spokane tomorrow after the crew races at Montlake Cut. Feeling pretty good, should be a fun race. 21:30

supernova glide -- 91

Comments
From Dale on Fri, Apr 30, 2010 at 17:35:14 from 69.10.215.11

Go get 'em.

From Jon on Sat, May 01, 2010 at 01:05:38 from 75.169.156.134

Good luck.

Race: Bloomsday (7.46 Miles) 00:44:10, Place overall: 110, Place in age division: 17
Total Distance
9.00

 

Before I get to how I did, I need to mention how this race did: fantastic. I've never seen a better organized event for that many people. (Of course, I've never run with 55,000 others either.) Weather was t-stormy the night for the expo but cleared up Sunday morning and we had a clear, crisp morning. No problems parking or getting bathrooms/a mile warm-up/starting place in our flight. Well-marked course, bands throughout (better than a Rock 'N Roll marathon, by the way, though leaned a little heavy on church worship bands. They must cancel church on Bloomsday in Spokane). People cheering all over the course, which is great. And a great finish area for the second seed runners: massage, complimentary photos, donuts, coffee, pizza, ice cream, beer tent, water, and uh, over in a corner a table of bananas. We indulged. 

Now to the actual running part. Like I said, we were in the second seed group, right behind the elites, and jostled our way into a fair spot. Not at the back, but probably not quite as close as I would have liked. A lot of dodging and weaving through 600m or so. I lost Mike steps out of the gate because of the crowd but apparently he tracked me pretty well through mile 1, just seven seconds behind. I missed the marker so wasn't sure what I was doing, but I figured it would be quick. So I tried not to get overzealous. There was some wind, but it hadn't felt like much so far. Still, you never know if that will hit.

Mile 2 has a long downhill so again, I aimed to run a good pace but not kill myself. Hit the marker in 11:25, so I had two sub-6s under my belt, just as planned. (They were most likely 5:45 and 5:40, based on where Mike was.) Headed up the first hill without too much trouble, held my ground and came off the uphill with momentum. Aimed to keep the pace even there at 6, and did — 6:04. I was through 3 still feeling very strong and light, so I knew I had a good race going. There's another quick hill you hit there, but no problems, and another fast mile getting pulled along with a little group — 5:54.

I knew Doomsday was around the corner at that marker, and everyone had been talking it up as pretty devastating. I'm pretty confident on the hills this year, so I was looking forward to it after a fast mile. Even if I lost time, I was on a good pace. There's a decent descent heading toward Doomsday where you are watching it, which is kind of intimidating. I tucked in with two other guys and we kind of did a little shuffle at the base of the hill. We worked up together, and crested with some momentum. It's a steep hill, but not as long as I feared. And I did feel pretty strong heading, nailed a 6:13.

At that point I knew sub-45 was possible. I was still with the two guys from the hill, and we battled it in together for another good mile, 6:08. Maybe a little slow in retrospect, but the hill zaps you a bit and I wanted something left for mile six. There were a lot of packs pulling up on us through the neighborhoods, so as each would go by I'd pull a little bit more. I focused on that 45 mark, kept doing the mental math, and hit 7 in 5:55 as we cruised by a Black Crowes cover band (my favorite of the day, outside the bucket drummers, I love those). There's a long straightaway there before a 90-degree turn toward the chute. The guy we stayed with, Donny (Mike's brother-in-law) had warned me about it. He said at that turn you're there, so start the engine early. I took off at maybe 150m before the turn (where the band was playing 'The Final Countdown,' another nice music boost), hoping Donny hadn't underestimated. I left the guy I had been pacing with, snuck passed a group of four youngsters (20-24 age group) before the turn and cruised down, holding them off. It was the best kick I've had in a long time (it is downhill), I was really pepped up and passed one guy (and almost a second, needed three more steps or so).

The clock time was 44:20, but my watch says 44:10 because of the delay at the start. I'm not sure why the official results are the clock rather than chip, weird. But no matter, I was almost a minute faster than the goal time, really enjoyed every step of it and felt light and strong, and was really, really impressed with the race overall. Mike was two minutes back of me and Henry was around 49 minutes, and we did another mile cool down after hooking up past the finish.

After spending an hour or so in the second seed aid tent, it started to cloud up and cool off, so we went back to Donny's and cleaned up, then he brought out the "nacho table." This might have been the real highlight of the day. He put a plastic table cloth down on the dining room table, then dumped nacho fixings in piles all over the table. Then dumped chips all over the place and you just built nachos right in front of you, pigging out with your hands. What a great idea. Then we drove home, and it was uneventful.

supernova glide -- 100

Comments
From Paul on Mon, May 03, 2010 at 12:05:25 from 65.103.252.214

Dang. That nacho table sounds awesome. Nice race too.

From KP on Mon, May 03, 2010 at 12:08:58 from 65.208.22.25

I'm loving the nacho table idea! I'll have to remember that.

I can't even fathom 55,000 people running a race. The biggest one I've been a part of was about 7,500 people (the biggest in the state of Alabama) and it was nuts!

From Dale on Mon, May 03, 2010 at 12:18:22 from 69.10.215.11

Congrats, very nicely run race. Its not even 9 am and I'm already drooling about the nachos, thanks for that.

From Snoqualmie on Mon, May 03, 2010 at 17:32:00 from 24.18.192.33

Great job on running a strong race!!

From Tyler on Mon, May 03, 2010 at 22:12:25 from 66.96.68.168

Hey fantastic race!!! I got a kick out of the no church on race day comment, it seems about right.

From Jon on Mon, May 03, 2010 at 22:27:56 from 75.169.144.164

Nacho table, beer tent, massages, finishing to the Final Countdown- sounds like a great day! Throw in a race where you beat your goal time, and it sounds down right perfect.

From David Nelson on Tue, May 04, 2010 at 00:51:18 from 24.22.231.57

I'm flattered that you guys took the time to comment, but more pleased that everyone likes the nacho idea. It's genius. (Paul, any ideas on how to work a bratwurst into that and take it up a notch?)

Dale, I was at the running store today and started talking White River 50 with a guy there. I'm on the fence; you're planning on it, right?

From Paul on Tue, May 04, 2010 at 08:19:33 from 174.27.230.30

I'm thinking a bratwurst-based salsa.

From Dale on Tue, May 04, 2010 at 10:25:38 from 69.10.215.11

7am and I'm drooling again already. Thanks guys.

I signed up on Sunday. Hop on off the fence and join me. I need to be able to share the fact that the elevation profile scares the heck out of me with someone else who's running it.

From David Nelson on Tue, May 04, 2010 at 11:37:45 from 24.22.231.57

Oh, the elevation profile is already doing a good job of that. Hence me still being on the fence. Schedule-wise it would be better a week later, but I'm keeping it in mind. First things first I'm headed up to North Olympic Discovery.

From josse on Tue, May 04, 2010 at 22:21:53 from 75.252.169.110

Great job on the race. Are you going for a sub-3 in the next marathon? You can do it.

From Cody on Thu, May 06, 2010 at 00:55:54 from 174.52.244.185

Cool Race and even better grub at the end. Sounds fun

From ben on Thu, May 06, 2010 at 08:03:38 from 130.11.38.98

The only way to improve on the grub is to add a brat. Bratchos...the new wave of cool. Nice work, man!

From David Nelson on Tue, May 11, 2010 at 11:06:50 from 24.22.231.57

Bratchos... I love it. Good call.

From ben on Tue, May 11, 2010 at 11:08:42 from 130.11.38.98

I hadn't even noticed that you conjured the brat inclusion when I wrote that--good to see we're all still on the same page here.

Total Distance
8.00

Eight out Tracyton Beach Road to the usual turnaround and back; can't use Lions Park because it's under construction so I stuck to Lebo. On the way out 7:30 pace, picked it up some on the return because my hands were freezing. Sun was out breaking over the horizon, but it was a gloves morning and I didn't wear gloves. They've thawed enough to type, however. 

Felt good, no lingering soreness or fatigue from Sunday. Guess I didn't run hard enough that day. 58:47

supernova glide -- 108

Comments
From Dale on Tue, May 04, 2010 at 11:51:06 from 69.10.215.11

I'm thinking about heading up to run each half of the WR50 course over a couple of Saturdays between now and July, since it's so nicely split into part 1 and 2. Any interest in joining me for a death march or two?

From David Nelson on Thu, May 06, 2010 at 11:11:23 from 24.22.231.57

I'd love to. My Saturday schedule for the immediate future is prepping for North Olympic and a race on the 15th. I'll be in Cle Elum the weekend after the marathon, so that's out. Tentatively, how does June 19 sound?

From Dale on Thu, May 06, 2010 at 11:20:47 from 69.10.215.11

I get back in town that Friday after a 2 week business trip to the flatlands so I might be a bit off, but otherwise it works for me.

Total Distance
6.00

Manette Hills loop on a cloudy, cool morning. Threw in two additional side street hills to boost the elevation gain; it's not a really extreme run but does go up and down quite a bit (in Bremerton, they just paved over the hills when they built the place). Felt good, maintained a really nice, medium pace. 44:45

supernova glide -- 114

Total Distance
6.00

Whoops, a little unintended break that lasted longer than I thought. Decided to spend the weekend doing non-running activities for the first time in a long while, and then it was raining yesterday morning. So I was crawling back out today, need to find my rhythm again. I missed it, and I'm ready to get going now. Five-mile race this weekend, marathon in a month.

Warren-Manette bridge route, with some added distance through downtown Bremerton (notably busy for 6:45 a.m.) and then back on Shore Drive. Kept the pace medium, held back sometimes from pushing too much. 45:10

supernova glide

Total Distance
10.00

 

 Workout day -- Good midweek morning, even thought the isn't out like I had hoped. Wanted some tempo miles, with a five-mile race on tap for Saturday I'll have two chances to do that type of workout this week.

Two miles warm up out to the Warren Ave bridge, then started the tempo run at half-marathon pace. First mile is always fast because of a short downhill stretch, and I hit the first mile, just past Lions Park, in 5:45. Then Tracyton Beach Road flattens out, more or less, and I did a 6:13. Turned after the #2 marker and did a 6:08, then turned again (rather than just return past the park and go up the hill) and did a 5:58. Felt strong the whole way through.

Four miles back, taking it easy but at least one of them was around 7. Legs felt pretty heavy by the last couple of hills in Manette, I was a little zapped by then. Double helping of toast at breakfast to get a little energy back for what is promising to be a long day.

supernova glide -- 130

Total Distance
4.00

Dragging a little today, even with the beautiful sunny morning to get me going. Yesterday tired me out some. So I just did four easy miles around the neighborhood, back and forth on Shore Drive and some detour through that part of Manette. Nice and loose, around 7:30 pace. 29:10

supernova glide -- 133

Race: Viking Fest 5 Mile (5 Miles) 00:28:18, Place overall: 5
Total Distance
7.00

Perfect day for my first Viking Fest race, and it went just about as well as I could have hoped. There's a reason this is one of the most popular races in Kitsap County. 

I met Mike and Tracy early and we carpooled to Poulsbo, found parking and had an hour or so to kill. We walked through downtown once, got our numbers, used a bathroom and Mike and I jogged a mile or so. By the time we were back at the start it was pretty packed for a local festival race. The starter said 750 were pre-registered, and I'd guess another few hundred paid day-of-race. So maybe 1,000 in the crowd, which is pretty cool for a small town run. Beautiful morning, sunny and clear and pretty warm (probably 60 at start time).

Some fast names though, guys I see around all the time (or at the top of local lists). So I was hoping to hang with a few of them. The North Kitsap XC team was also at the line (although they must have been the guys who didn't qualify for district track meets, so it wasn't the young fliers). 

The race begins with a nice two-block slight downhill, and we took off quick. A guy named Todd and I led the pack at the first turn (Todd's known for taking the lead like that) and we led a pack of five through the first mile. A 5:17, so I knew we were doing this for real.

The pack of five separated a bit after that mile, with notorious two top guys pulling away. A group of three of us stuck together, and watched one other guy move in. I settled into sixth at maybe the two-mile mark, after a 5:40 (or so, I cleared my watch so I'm going by memory for splits 2, 3, and 4). The course is really nice through those miles, for 1 and 2 you look out over Liberty Bay on a slightly rolling course, then 3 and 4 are through a wooded neighborhood that doesn't have much incline at all. I held my position through those miles, watching 4/5 and keeping them within range. I was pretty proud of myself for doing that, mentally it's not always easy for me to keep contact. But I really wanted top five, and hung in there with two more sub-5:50s.

We hit mile 4 and I had #5 in sight, still maybe 6-8 seconds up. I just couldn't get a surge that would gain significant ground. I knew a hill was coming, and planned to attack him there, thinking maybe he wouldn't know it was out there. His form was drooping a little and he was glancing back, both I took as good signs. Numero four I could see, but he wasn't going to be touched and still moved really well.

After my watch hit 3:30 or so for the split we found the hill. Sure enough, #5 wasn't ready for it. A steep little burst of a hill, but not nearly as long as I had mentally prepared for. So I rushed him there, pushing pretty hard with what I had left, and took him right at the crest. I could see the turn to the final stretch there, and started my kick. Left the guy and cruised through the last minute or so, hitting 5:38 for the final mile and soaking it up down Front Street, which is a quaint little Norweigian stretch that gets lined with people. Kind of like an old Scandanavian person's Mardi Gras.

So I nailed fifth place, came in just over 28, and really enjoy the race. Mike was top-10 also, and fellow Slug Henry was really pleased with his time. We hung around and talked to some people but didn't get any cool down miles, choosing to get away from the crowds descending for the parade. (More disappointing than no extra miles was missing out on a Viking donut from Sluy's bakery, or the Sons of Norway pancake feed.) I went straight to the Bremerton High track after the race to help out with this youth track team I'm involved with, and ran an 800 with a 10-year-old girl who I'm going to turn into a distance runner this summer. Then I did yard work for four hours. I'm going to hurt tomorrow morning, I can already feel it.

But, totally worth it. What a day. Now, in a few weeks, something a little longer.

supernova glide -- 140

Comments
From Dale on Sun, May 16, 2010 at 13:45:40 from 69.10.215.11

Wow, you've really smoked your last 2 races. I don't think I want to line up against you anymore...my fragile ego couldn't take it. Nice job!

What are you shooting for at NODM?

From Paul on Sun, May 16, 2010 at 15:28:29 from 174.27.230.30

Great job, and nice time for 5 mi. More impressive is the yard work you pulled off afterward.

From David Nelson on Sun, May 16, 2010 at 18:24:50 from 24.22.231.57

Thanks Dale, two quick ones in a row but they haven't been the longest races. So I still need some mileage to make sure I'm ready for NODM. I'd like to just go sub-3 there, I think I can do it. Then you can demolish me on the White River course.

From Dale on Sun, May 16, 2010 at 21:53:45 from 69.10.215.11

You've got plenty of speed, that's for sure. Heck, you could probably run a fast half, take a 5 minute rest break, run another fast half, and still be well under the 3 hour mark. My only hope at WR is too punish myself on the hills more than you between now and then. But glad to see you're committed :)

Total Distance
6.00

Hybrid of the Mantte Hills/bridges run (had to detour and hit the YMCA bathroom). 44:25

supernova glide --  146

Total Distance
8.00

Out Tracyton Beach Road to the turnaround and back home. Legs felt very heavy and tired today, especially my hamstrings. Probably leftovers from the race Saturday and then softball for a few hours Sunday. Slogged through, 7:30 pace. 58:53

supernova glide --  154

Total Distance
20.00

Early, drizzly morning at Evergreen Park. Mike and I wanted the long run on a weekday because we're both busy tomorrow, so we decided to sneak a trip all the way around Dyes Inlet in before work. Weather could have been better. But I've always wanted to circumnavigate the inlet. Felt like the Magellean of Kitsap County running.

Headed west from the park, initially just crawling through the hills and out Kitsap Way to Northlake Way, the split left and took the long route around to Chico Way. North on Chico Way at a decent clip, quick pit stop at an extremely well-placed espresso stand with a surprisingly nice bathroom, and then onto Silverdale Way to the waterfront park. (And if you're reading remotely: yes, those roads are all named 'way.' The 'way' designation continues when Silverdale Way becomes Viking Way in Poulsbo. There's also Wheaton Way in Bremerton, but it doesn't connect as seamlessly.)

The park is near halfway, we took a quick stop for water/gu/salt tablet. Felt alright, but dragging some. No pain, but I didn't feel fresh. We weren't marking miles, but I think we had a pretty decent pace going. Especially on the hills -- Mike was complaining, but he was working up them.

Through the park, then Bucklin Hill to Tracyton Beach Road, where we turned and headed south on the other side of Dyes Inlet. Hilly stretch, that. We were both really working the whole way back, nothing more than the usual breakdown that 20 miles on the road does to the legs though. Two more salt tablets, but not other fuel more than water. We hit the Warren Bridge and decided to tack on another 1.5 through Manette and that bridge. Glad we did, even though mentally it all felt uphill. Good to be done, energy level was actually really good but the legs were just ready to say 'enough.' 2:24:30.

Then I went to Hi-Lo Cafe for breakfast and loaded up before a long day at work. Not quite the week I had planned, but I'm glad to get the long mileage in. I'll try to get another decent run Sunday, and that's it for two weeks until race day.

supernova glide -- 174

Total Distance
5.00

Over in Seattle, didn't get a Saturday run because I was at a kids' track meet all day. I'm helping coach the Bremerton Jaguars, though on meet day that feels more like babysit for five hours with short bursts of coaching when the kids actually get on the track. We have  lot of little guys on the team, and keeping 6-year-olds tuned in is tough. For the first meet of the year it was a success, but no time for a run. I was on my feet all day though, and no ill affects from Friday's 20 miles. 

Sunday morning I was in Seattle and did my five-mile Burke Gilman/Husky Stadium loop with my brother. Good to run with him because it kept the pace easy. Legs feeling alright now. 38:45

brooks cascadia -- 135

Comments
From KP on Sun, May 23, 2010 at 23:37:54 from 69.255.142.204

what kind of track team has 6-year olds on it?

bless your heart. keeping them in line must've been f-u-n!

From David Nelson on Tue, May 25, 2010 at 00:34:10 from 24.22.231.57

Well, our track team has the most little guys, that's for sure. They get to run two more meets, then they're done and the older kids, if any can qualify for the USATF meets, continue through the summer.

Total Distance
5.50

I ran the workout with the girls I'm coaching tonight, and did a 100-200-300-400 ladder and back down. I should get extra workout points for yelling 'let's go!' 145 times or so. Rather than hang around the track for more miles, I drove over to Illahee Preserve and did the trails for 30 minutes at a comfortable pace, with 6x100 striders at the end on the road. By the end my legs started feeling heavy, I think I'm still shaking Friday's long run out of my legs. 

supernova glide -- 179

Total Distance
5.00

11th-Shore Drive loop, regular pace. Rain's here, and it looks like it's staying. 38:51

supernova glide --  184

Comments
From Jon on Wed, May 26, 2010 at 21:10:02 from 75.169.158.126

When is rainy season there?

From David Nelson on Fri, May 28, 2010 at 09:46:04 from 24.22.231.57

Easier to ask when it isn't: July, August and September. Actually, this winter was really mild and we had a lot of sun. I've raced seven times this year so far, and had clear, dry days for every race but one.

And I know that by saying that, I just locked up the chances of showers for the North Olympic race next weekend.

Total Distance
12.00

Morning run along Beach Drive w/Henry, and a guy named Hans joined us. Rain held off, which was nice.
We started easy and slowly progressed into a decent pace. We went 8:04, 7:31, 7:16, then a 7:04 with an uphill and a quick one at 6:52 before the turn. Backed off to a 7:12 and 7:09, then another fast one, 6:47, followed by 7:02, 6:56, and a 7:25. And I somehow missed one, which is confusing. 1:19:38
The essence is it was a good tune-up one week out from the marathon, my legs felt lighter than they have in a week. And the quick miles were really smooth. A little pain/tightness in the left hip at the end of the run, but plenty of energy.
After that I went to track practice and tried to keep the girls focused through a light workout and relay practice. That was more difficult than the 12 miles. The excuses I heard on why practice should be cut short: someone needs to go to the mall, one needed to play video games, one needed to go back to sleep. Kids these days.



supernova glide -- 196

Total Distance
8.00

Discovery Park loop w/Krissy. A mile from her house, then the five-mile outer loop, and back. Easy pace, with wasn't hard since she had run 33 the day before, though even an easy pace has to handle the hills there. I felt good after Saturday's 12, but need to taper this week. 64:00

supernova glide --  204

Total Distance
0.00

Hiked up Green Mountain with Timm once the sun came out. It's probably 9 miles all told. We jogged a little on the downhill, but these aren't really miles. Just a nice thing to do on a taper week to keep my legs moving. 

Total Distance
3.00

Sun's back out, and a shorty run around Manette to keep my legs loose. Three days until the race. Felt pretty good, legs are fairly fresh and light, and I spent more time stretching than I have in weeks. Felt good, and I'm about ready to go. 22:43

supernova glide  -- 207

Comments
From KP on Thu, Jun 03, 2010 at 10:53:46 from 65.208.22.26

tomorrow is national donut day... thought you would want to know.

Total Distance
2.00

Couple miles with Mike and his brother-in-law Donny down on Beach Drive as a last-day tune-up, then we ate breakfast. 

Then I spent the day before the marathon on my feet and in the sun and without lunch for 7 hours at our track meet in Port Orchard. Kids did awesome, I was pretty proud of my group. They're getting it.

Race: North Olympic Discovery Marathon (26.2 Miles) 03:01:42, Place overall: 3, Place in age division: 2
Total Distance
26.50

 

Didn't quite get the sub-3 (3:01:42 for those too lazy to read until the end), but a good day on the prettiest marathon course I've run, plus a lucky stretch of morning weather and a good finish makes it alright. Here's the details:

North Olympic runs from Sequim to Port Angeles on the Olympic Discovery Trail, a paved trail that runs across the top of the Olympic Peninsula. After a loop from the start on city streets and a quick tour through downtown Sequim, you hit the trail and pretty much stay there through the finish line in downtown PA. Rambles through lilac fields, past dairy cows grazing, through a pretty thick forest for a long stretch, across old wooden bridges (and new wooden foot bridges), and finally right along the shoreline of the Straight of Juan de Fuca so you smell the salt air as you finish. One really mild climb, three sharp but short uphills, and one really nice long downhill stretch at mile 20. It's beautiful scenery, and the next-to-zero traffic is a real plus. Sun came out in the morning just as we started, making it a little warm and muggy, and the clouds and a little sprinkle was back by the finish. Good timing. Well-aided also, my only complaints were the inaccurate mile markers (all over the place, I'll get to that during the blow-by-blow) and having to dodge marathon and half-marathon walkers down the stretch. (I finished side-by-side with a woman pushing a jogging stroller, so I had to negotiate her while straining to finish off the kick. Also, I called "on your right" to a trio of women blocking the whole trail once. And they all stepped *to* the right. making me step lightly back to the left.)

So Mike and I started together, planning an easy start to avoid our usual mistake of  too fast too early. The first mile was 7:57, purportedly. Then we ran a 5:43. See where I'm going with this? Couldn't really trust any mile markers until at least mile 8, where it seemed somewhat consistent. All over the place: another sub-6, then one almost 8, though I know we were running a consistent pace that felt conservative. So I won't bore you with all the splits, since I don't trust them. We were probably pushing a bit through the first half, and our 13.1 was approximately 1:28 and change.

I felt really good through there, and we picked up another guy at mile three who stayed with me until 19. Good guy, it was fun to have the company. The plan then was to reign in the pace a touch through 20, to make sure we were running smart. We dropped Mike at mile 16, then I ran two conservative miles around 7:30 (probably too conservative, in retrospect, though I did feel a twinge of cramping there and dealt with it with more salt tablets and a gu). I dropped the other guy at 19 and was on my own to the finish. After 19 I needed to be just under 7 per to go sub-3. I hit one kind of slow one, then another that was just a little over, then nabbed two miles at 6:50 to help close the gap again. I knew I was close. The trail levels there for the stretch run. I wasn't bonking or cramping, but my legs were beat up. Engine was alright and I had fueled correctly, but I just couldn't get the turnover going and seemed locked into a pace. Two 7:25s and I knew it wasn't going to happen. I ended with a 7:04 and 1:11 for the 0.2. I could see the finish as my watch closed in on 3:00:00, but there wasn't any juice for a kick that I would have needed. Easily held on to third place and crossed the line at 3:01:42. And Mike ended up taking fourth, which is kind of neat that we finished back-to-back in the top five.

So I had fun, and can't complain about a good morning. Don't even feel that bad now. And I still have my sub-3 motivation for the rest of the summer, now it's time to pick another one to take aim at (Portland? Top of Utah? Chicago? If you have advice, vote in the comments below). I think my legs are finally ok with 26 miles (or more), but I need higher volume speedwork at that pace to train them to get going when they are at that stage of the game. So that's next, and we're back on the train.

supernova glide -- 236

Comments
From Jon on Mon, Jun 07, 2010 at 08:39:32 from 75.169.145.159

Good to see you had a nice, very enjoyable marathon. Always a plus. Stinks about the mile markers- hard to do even pace with that.

I vote TOU, of course, since you know it and have a place to stay. And like you said, BW and more miles will likely get you over that 3 hour hump and keep you strong at the end. Nice job.

From ben on Mon, Jun 07, 2010 at 09:35:53 from 130.11.38.98

Nice work, David. Are you going to write a separate entry for post-race food?? I'm confused...

From Schramm on Mon, Jun 07, 2010 at 10:20:08 from 166.183.252.50

Very good recap, it sounds like a great marathon, i might have to put that on my list.

If the weather is ok, Chicago is a good sub 3 hr marathon, but it could be 85 degrees, or heavy winds, or freezing cold. I went one time, had decent weather, and made it under 3.

I am going to run TOU this year, and it is my first time running it, so i don't know what to expect, but also hoping for sub 3.

Cheers

Mike

From David Nelson on Mon, Jun 07, 2010 at 11:23:14 from 24.22.231.57

Great point Ben. That would probably be my only other regret: no notable post-race feeding. They were spooning out ramen at the finish, which was nice, except there was a huge pizza behind the table -- only for volunteers! I almost cried because you can only eat so many muffins and bananas. We were in kind of a rush home because some members of our party had a long drive looming, so no big sit down for lunch. I ate every leftover in my house though.

From Paul on Mon, Jun 07, 2010 at 12:04:44 from 65.103.252.214

Yes, I would have enjoyed a more thorough food report as well. No nacho table, no dice. Sounds like a beautiful course. Reminds me a little of the Park City Marathon, minus the 7000' altitude and big hill in the middle. You should definitely come out and do TOU. You can see our new baby then. And our old baby, too, since I don't think you've met Seth yet either.

From josse on Mon, Jun 07, 2010 at 18:28:10 from 75.231.80.24

So glad you had a good marathon and a huge PR. My vote would be for TOU too.

From Dale on Wed, Jun 16, 2010 at 21:09:08 from 64.206.238.30

Nice job. Sounds like a really nice course, but I'm always suspicious that the weather in late May/June will be too warm for a really good marathon.

Not a big Portland fan....the 2nd half is rolling and the climb over the bridge around mile 17 wasn't too much fun.

Total Distance
3.00

I ran a bit on Monday with the track team, but just an 800 with some 100m strides. (I let the faster girls go ahead and kept the others company, so it wasn't too taxing.) But otherwise this was my first running since the race. Three lazy miles, with a little stop for a stroll up a little hill and stretch, just around the neighborhood. Legs aren't sore at all, but a little weary and heavy from the marathon. Should be back on my feet with a "real" run by tomorrow, or Friday for sure. In any case, really encouraging to bounce back that quickly and feel this good on a Wednesday. 23:06

brooks cascadia 

Total Distance
4.00

In Las Vegas for work meetings for a few days. Would be perfect for running, except the meetings generally last 11 to 12 hours in a conference room, followed by dinner, etc. with editors. So I only snuck the one in, on the afternoon they actually gave us a break. Four brisk miles up to the Strip and then a little loop and back to the Hard Rock. Felt nice to run in the heat and I'm all recovered from the marathon, although I've lost a little fitness with the two lazy weeks. Back at it tomorrow, see if I can't get another schedule going. 29:10

supernova glide  -- 240

Total Distance
7.00

Slug run with Mike, out to the Waterman Dock from mile 0 and back. Pretty slow pace for two miles, we ran with Sherri and caught up with her, and then moved away and ran a little quicker. Still nothing fast though. Didn't wear a watch. Cool and drizzly, like the month has been. My legs are still pretty tired, and very stiff from the lack of running the past two weeks of "rest." Doesn't feel like good rest, with all the moving around and traveling. But it was nice to get out there again, and hopefully I feel the inspiration to get into it again soon enough. We talked about the Portland marathon, that may be the plan for fall. 

supernova glide  -- 247

Comments
From Jon on Sun, Jun 20, 2010 at 10:52:59 from 75.169.149.16

Portland marathon sounds like it would be a nice one!

From David Nelson on Mon, Jun 21, 2010 at 11:03:49 from 24.22.229.1

Portland's October 10th. Do you still have that R2R run in mind for late in October? I'm still interested if so, we should talk about it sometime.

Total Distance
10.00

From Krissy's house to Discovery Park, one big loop then a small loop, and back. Misty rain most of the afternoon run. Good run. Didn't feel the tightness or fatigue of Saturday's run, so maybe I just needed to loosen up a bit. 1:40 or so. 

New Balance sneakers (didn't have my regular running shoes with me)

Comments
From Dale on Wed, Jun 23, 2010 at 18:29:22 from 69.10.215.11

Since you're shopping for a fall marathon, check out this one: http://winthropmarathon.blogspot.com/

Net downhill in WA state and on the "nice" side of the mountains for that particular time of year. Just learned about it from another blogger (Snoqualmie) and it's sounding verrry intriguing.

From David Nelson on Fri, Jun 25, 2010 at 00:51:25 from 24.22.229.1

Hmmmmm.... very interesting. I like Winthrop also. Two other races in that time frame on my mind: Top of Utah marathon the week before, or Cle Elum 50k, also Sept. 18.

Also, there's a 50k on Point Defiance trails on Oct. 16 that I'm pretty serious about.

Hey, we talked once about doing a trail run on the White River course. When was that? This weekend? Sorry I kind of dropped the ball and didn't get it on my calendar. I'll be in your neighborhood the next weekend (Yelm), I'll let you know if I'll be in a position to meet for a trail run.

From Dale on Fri, Jun 25, 2010 at 10:17:40 from 69.10.215.11

We did, originally for last weekend. I was completely OBE with Dianna getting into a car accident a couple of days prior and coming back from a business trip that Friday. Actually, I'm still completely overwhelmed by stuff as we're temporarily down to 0 operational vehicles of our own. Hadn't heard about the Pt. Defiance 50k...will have to look that one up. Not sure if I could do Winthrop now as I recalled that we might be back east then visiting family. Guess there's some time to sort through all that.

Don't know of much in Yelm proper other than the (paved & flat-ish) rail trail there that runs East (can't recall the name). Anyway, yeah, if you think you're going to have time, drop me a line and we'll try to figure something out. I may have to run or bike there at this point :)

Total Distance
4.00

Oy, I start the week with the best of intentions and suddenly it's Thursday and I'm running in the evening after work. Been one of those weeks, too many 11- and 12-hour workdays and other weeknight activities keeping me out late. I did get out a bit on Tuesday and run striders/plyos/form drills with a few of the kids I coach, so I haven't been a total slug. 

But I desperately needed tonight's run, so I headed to Illahee Forest Preserve after an intense and long day at work. (The corporate bosses are in town.) About 30 minutes of wandering around in there, even found a new connection I didn't know about. Felt wonderful to just be alone and running in the woods. So relaxing that I could feel my body getting loose and the muscles unwinding as I cooled down and drove home. It was almost painful, that's how wound up I had been. I don't get that stark of a physical sensation very often, but that's what happens when my body is really tense for a few days and hasn't run much in the past few weeks. I was craving one. 

Hopefully the running continues. I'm getting a little race plan for the rest of the summer/fall together, which is always good motivation.

supernova glide -- 251

Comments
From Dale on Fri, Jun 25, 2010 at 10:49:30 from 69.10.215.11

I *so* know the feeling....

Total Distance
9.00

Met Chris Lemke at Banner Forest in South Kitsap early. Chris is part of a group that maintains and builds trails there, so he knows his way around. We spent 1:15 just winding around the forest, it's really more "mountain bike" territory than running, but at that hour we had it to ourselves. A lot of winding terrain, quick up and downs, etc. Really nice to get out on those trails. Chris keeps a slower pace, so we weren't pushing at all, and it was really comfortable. 1:14:55

brooks cascadia 

Comments
From Dale on Sat, Jun 26, 2010 at 23:10:36 from 69.10.215.11

I think we all need some trail running in our lives to keep our sanity.

From David Nelson on Mon, Jun 28, 2010 at 11:04:05 from 24.22.229.1

I hear that.

Total Distance
5.50

Manette Hills loop, minus the little added loop around the Y. Easy pace, just getting my legs back under me and used to running in the morning again. It's been a few weeks. 41:00

supernova glide --  257

Total Distance
7.00

 

We were supposed to have a small track practice, but the kids didn't show up. I was at the Bremerton High track with my stuff and it was a pleasant evening, so I decided to do a workout. 

One mile warmup, then 8x800 with one-lap jog in between each. Ran them at a Yasso 800 pace, more or less, with 2:00 for every rest lap. Splits were really even until the last few, then I picked it up some. (2:53, 2:56, 2:56, 2:55, 2:53, 2:51, 2:48, 2:46). Six through eight were really nice, I felt very strong there. Probably should have done 10 or 12 of 'em. That'll be next time.

supernova glide -- 264

Comments
From Jon on Tue, Jun 29, 2010 at 23:33:28 from 75.169.158.169

Are you coaching some HS kids?

From David Nelson on Fri, Jul 02, 2010 at 00:04:56 from 24.22.229.1

Younger than high school, ages 6-14 or so make up our team. I mostly work with a group of 10-year-old girls. Go figure.

Total Distance
6.00

Post-work run at the Illahee Forest Preserve, 43 minutes on the trails on a cloudy, almost rainy nice. Cooler out than I thought it would be. Legs felt a little sore from Tuesday, not quite fresh but nothing to complain about. Managed a good pace. 

supernova glide --  270

Total Distance
10.00

 

Alarm clock malfunction so I wasn't up as early as planned, but I didn't sleep in too much. So I was able to get to Beach Drive by 6:45 or so, giving me enough time to get something in before Slug breakfast. 

Out to 5 and back for 10 miles. The first actually kind of hurt, really stiff and slow to get going. After that I cruised for a few around 7 minute pace, then actually ran some hard miles, unintentionally. I came back with a 6:33, 6:52, 6:43, 6:42.  Didn't really feel like I was pushing too hard even. May get a few easy miles in this afternoon if there's time. 1:09:24

supernova glide -- 280

Total Distance
8.00

 

 Mid-day run on the holiday, my brother is in town and we didn't have any adventure planned so we drove up to the OPG forest in North Kitsap. There's a race there that I'm on the fence about running next weekend, so it couldn't hurt to check out the trails a bit. We parked on Stottlemeyer Road and took the southern entrance, cut through a few trails up to that western plateau and kind of got lost on a dead-end logging road. That was one of two dead-ends on the day, so we found our adventure.

Other than that a really pleasant afternoon, sun waited until we finished to come out and we did find some nice trails that connected through, and ran on the forest roads a bunch. We were out there 70 minutes, at probably an 8:30 or 9 minute mile pace. Timm's about that speed, and without many climbs we kept it consistent. Good easy miles for me, I needed something like that to loosen up and relax the legs. Saturday's run was more of a pounding than I thought, and I'd like to run a little tempo tomorrow.

brooks cascadia

Total Distance
8.00

Beautiful sunny morning, and an easy run out Tracyton Beach Road to the usual turnaround. Legs were real sluggish to get going and I never did find a good rhythm. Still kept about a 7:30 pace. Kind of pushed the pace a little up the hills on the return so I didn't feel like I was running in superglue. Some muscle pain in my left hip and right hamstring, pulling me back a little. Oh well. 1:00:21

supernova glide -- 288

Total Distance
7.00

a.m.: I was due at an early morning appointment (speaking to a group of 50 elementary school kids about the newspaper; I killed) so I got four quick miles in after the sun came up. Gorgeous morning, legs a little sluggish though. No big deal, easy run. 30:25

p.m.: Track practice with Dina, who is trying to qualify for junior nationals Saturday. We warmed up, did some drills and strides, and cooled down. About three miles, but not consistently. Hot out though, heat wave in Washington!

supernova glide -- 295

Total Distance
10.00

 

Slug run w/Henry and Mike, it had been awhile since we got together. Perfect morning, we weren't real ambitious but still did 10 on the Beach Drive route. Kept a fairly even pace, even into a slight wind on the way back. Just two miles under 7, the rest between 7:10 and 7:25. Everyone was a little sluggish for some reason, and my hamstrings are really tight. 1:12:36

supernova glide -- 305

Total Distance
6.00

Morning run at a brisk pace on the Warren-Manette Bridge loop, with a little added distance through downtown Bremerton. Felt pretty good and held a strong pace. 43:01

supernova glide -- 

Total Distance
6.00

Missed yesterday's workout because of a 13-hour day at the office, and I was still feeling the cumulative effects of three long work days this morning. It's our 75th anniversary at the Sun, and we put together a pretty good special edition (see www.kitsapsun.com if you're interested). But it's taken some time, in between everything else. 

Six brisk miles this morning on the Manette Hills route, felt good other than a needed potty stop in some woods halfway through. Knees feel a little creaky right now, which is weird. Maybe I need a trail this weekend. 41:40

supernova glide -- 317

Comments
From Jon on Thu, Jul 15, 2010 at 21:24:47 from 75.169.137.147

Hey, do you have the gear (i.e. headlamps) and the desire to pace at night? Cody wants to do from mile 37 to 75, so you could pace the last 25 or so. But it would all be at night.

From David Nelson on Sat, Jul 17, 2010 at 12:59:01 from 24.22.229.1

Sure thing. I've got a headlamp, and wouldn't mind that shift. I'll be on vacation and have fewer duties than Cody that weekend, so it makes sense.

From Jon on Sun, Jul 18, 2010 at 10:45:09 from 75.169.157.88

Great, we'll plan on that. Get you hill legs ready- the last 8 miles have a doozy of a downhill! And you might want to have 2 headlamps or a headlamp and flashlight, so you can see the rocks better. It should be fun!

Total Distance
10.00

Well, the week didn't pan out as I'd hoped (running-wise), but work was a success with all the extra hours. So I can't complain too much. Mike and I went down to Beach Drive today, out to mile 5 and back on a breezy, cloudy morning. We ran too fast, and I knew we were pushing it. Oh well. A few ok miles (7:05-7:10) and then we dropped into 6:50 to 6:55 territory for no reason real. A good tempo workout, we'll call it. Maybe we were both just pumped to get started with the day. Coming up: yardwork and crabbing. 1:10:21

supernova glide -- 327

Total Distance
4.00

A couple easy Sunday afternoon miles once the sun came out. Timm was here, and we went up to Illahee Preserve and ran a real easy pace. 33:10

brooks cascadia

Total Distance
10.00

 

We're in this odd weather pattern right now, cloudy mornings that burn off around noon and turn into perfect, moderate, sunny afternoons and evenings. So I waited for my run to get some of that Vitamin D after work.

Out to the Tracyton boat launch and back, kind of pushed the first five miles (sub-7s, even with the hills), and I felt it. So I stopped and stretched, which I needed because my left hip and hammy are really tight. Then settled into a better, medium pace on the return. Back along Shore Drive and up my little Manette trail to home. I even stopped and helped a couple old guys load a dryer into a pick-up truck. 1:10:08

supernova glide -- 337

Total Distance
10.00

Day off today to hang out and work around the house with my parents. So my dad and I washed the deck, planted some bushes, dug weeds. Then I went to Illahee Preserve, wound around for 50 minutes and ran home. Maybe a bit shy of 10, actually, but it was a good effort with the hills. Hips have loosened up with some stretching and massage from the other night. 70:30

 brooks cascadia

Race: Whale of a Run (4 Miles) 00:22:48, Place overall: 10, Place in age division: 1
Total Distance
9.50

Second year for Whale of a Run in Silverdale. This is the biggest local race, there were over 1,000 out there today. I wanted to better my time from last year by a minute, and stay in contention for top 5 or so (I was 9th last year). 

Got there early and it was warming up already (not like last year's 95, but 85 is new for this summer). Three mile loop on the Clear Creek Trail to loosen up, I was sweating pretty good when I found Mike. We did another mile, went to the bathroom at Target, then some strides and stretching.

I wanted to start quickly and get a 5:30 or so first mile, since the second mile is uphill. There was a big pack of 10 or so for the first mile, and we went through together at 5:23. Things strung out up the hill, and I played it conservatively but passed one or two guys. Crested with Mike right on my shoulder, but left him as the course flattened out and turned onto Provost. I picked up it again, and finished with a 6:15. I still felt pretty good, and had three guys in might sights: the only other guy even possibly my age, and then a pair of Central Kitsap High runners. (Their team made up the entire lead pack, by the way. They show up in force for this, and they have a good summer training program.)

I kept a solid pace and ran 5:45 on a slightly rolling third mile, but that was slower than it should have been. I'm kind of upset with myself now for it, should have been 5-10 seconds faster and gained more on those three. I didn't move much at all, and they didn't drop any pace either. So I knew the last mile had to be fast to hit my goal time and catch those guys. Unfortunately, it also wasn't fast enough. I tried to make a move but just couldn't quite get to that gear, even on the downhill where I planned to tear after the three. I had a solid kick and felt too good coming down the last 500m. 5:23 mile to finish, which isn't bad but left me three seconds off the older guy (who was in the 40 age group), and five and eight seconds off the two kids. So close, finished with a 22:48.

But I did drop almost 45 seconds from last year's time, which feels good, and still made the top 10 and won my age group. I can't complain, even if in retrospect I know where I wasn't tough enough mentally and that will bug me.

No cool down, I just hung around chatting with people and then we watch Mike's kid do the 75m dash. My parents are in town so we left rather than me cool down, and we hit the bakery for an hour. Then I came home and went out for 2.5 so tomorrow morning won't hurt.

supernova glide -- 347

Comments
From Paul on Sat, Jul 24, 2010 at 22:41:48 from 174.27.193.158

Good finish. But no nacho table? I thought those were standard out in

Washington.

From David Nelson on Mon, Jul 26, 2010 at 10:48:28 from 24.22.229.1

I think that's strictly an Eastern Washington tradition. There was a table of donuts, but the donut lady was being stingy and cutting them in half. I gave her a dirty look, but still didn't get a full donut.

Total Distance
5.50

Warm evening, not as hot as I thought it would be (my car thermometer after work said 96, but that's because it's a black interior with the windows up in a parking lot). It was probably more like 80. 

Brisk run on the two bridge, Warren then Manette, then home on Shore Drive. Evergreen Park was full of people enjoying the evening. A bunch of junior high girls called me nasty and told me to put my shirt on. I had no idea a skinny guy with chest hair is so unappealing. 

Felt good otherwise, nice pace and a good stretch following to loosen up. 40:05

supernova glide -- 351

Comments
From ben on Wed, Jul 28, 2010 at 09:12:40 from 130.11.38.98

Car thermometer, eh? What hot little number you driving around these days??

From David Nelson on Thu, Jul 29, 2010 at 10:11:57 from 24.22.229.1

I officially became a Pacific Northwesterner last year -- I drive a Subaru, like every third person here. That Jetta broke down in the middle of the North Cascades, and that was the end of that. I like the new ride though.

Total Distance
5.00

 

11th Street-Shore Drive loop. Evening run, good pace. 

supernova glide -- 356

Total Distance
8.00

Early morning run w/Henry. He's leaving town next week, and I have to skip our usual Saturday meeting to go hike the High Divide Trail (and maybe run a little of it). Met at his house, did a loop with three good hills that finishes down Newberry Hill. Pretty good pace, even with the uphills. 57:53

supernova glide -- 364

Total Distance
10.00

Ten running miles, but 26 total on my feet. High Divide Loop in the Olympics, incredible day on the mountain. Since it's been a week and my brain is foggy from a few days of corporate meetings for work, the abbreviated report:

I went up with a group of guys that invited me for the hike. The High Divide is a trail that heads north to south into the Olympics, and is about the best view of Mount Olympus you can get on foot. It's an 18-mile loop most people do as an overnight. We broke up into a fast group and slower group at the start. We headed up past Deer Lake (where there were two deer) and the 7 Lakes Basin. Then the three of us hiked a two-mile extension down to a lake for lunch (Lunch Lake, of course) and back up through some snow. Really fun first 1/3 of the hike, weather was beautiful and we were moving, and I had a ton of energy. 

Then I left the group and ran a few miles up to the High Divide Crest. I passed a group of six mountain goats, a lot of hikers, including a woman who said "you shouldn't be smiling that much." I guess it showed. Felt great climbing, it's not an intense uphill but does gain 4k, so I really was feeling it. After the High Divide I picked a spur trail out to Cat Basin and the Cat Walk. Another downhill and climb out of the basin, then I was on a really steep slope looking at Olympus and down through the Hoh River Valley. I kept moving, but slowed some of the run because I didn't want to slide down a few thousand feet. Footing was a bit dodgy, and it struck me how alone I was.

Finally the "Cat's Walk" was too shifty to keep running, and I headed back that trail. Had to walk 1/2 a mile or so on the last uphill, I was pretty gassed, had tweaked my ankel and had been out of water longer than I planned. Played it safe. When it leveled out I took off again through some snow fields. After the miles on the trail I met the team again at Heart Lake, cooled my feet in a stream and then got ready to go. I probably could have run down the last 7, though it would have beat me up considering the ankle and some cramping. And I wanted some more time with the guys, so I hiked with Tim and got to know him. Finished and drank what has to have been one of the best three beers of my life. So thirsty.

I'd recommend it any day of the week, and I'm going back to run the whole thing at some point.

Total Distance
12.00

Knew I'd be in airports and meetings Mon-Tues-Wed, so even though I was a little beat from High Divide (mostly right ankle, but overall fatigue too), I planned a Sunday evening run. Ended up meeting Krissy in Magnolia and running Discovery Park, two loops at a pretty healthy pace and back to her house. Felt fine and pushed through the tired legs, but I was HUNGRY, and after getting back to Bryce and Bonnie's to stay the night my legs started to scream. So it was a big weekend, and  good end to July's mileage. The three days of rest turned into four because of how busy work has kept me. Just wasn't time for running in Cincinnati, though I would have liked to. Back at it tomorrow, and looking for a little distance this weekend. No plan yet, but I'll find something. 1:27:00

supernova glide

Total Distance
7.00

Ended up taking a week off, which was more than I planned and had me kind of frustrated. But there was no time in Cincinnati to squeeze a run in, then catch-up work, travel fatigue and some other commitments just kind of pushed running out the rest of the week. So I was ready to get going again. The time off did let my ankle heal, and it feels fine again. There was a day or two it swelled and I got worried. And I had a chance to do yoga yesterday, it had been months. I needed the stretching more than a run, and it was a good hamstring/hip workout. I felt it today though in a few sore spots.

Tonight I did the out-and-back to Illahee State Park, with the descent to the beach and back. Felt strong, especially on the hills. Good brisk pace the whole way. 51:50

supernova glide -- 382

Total Distance
5.00

A 10.5-hour day didn't have an end in sight, so I left for an evening run because I didn't go this morning (had to be at work early, and my brain had stopped functioning and needed air). Warren-Manette Bridges run at almost a tempo pace to burn off the pent-up energy and frustration, 36:10. Now I'm headed back to work. Oh boy. 

supernova glide -- 387

Total Distance
10.00

Workout evening, sunny and warm: Two warm-up miles to the Warren Avenue bridge, then I took off down Lebo to Tracyton Beach Road for a tempo/threshold workout. Four miles (ended up closer to threshold than a simple tempo) at: 5:25 (downhill, I always get a fast start on this route), 6:00, 5:58, 5:58. Pretty strong four miles, legs felt healthy and light. Not far off the pace I raced at three weeks ago. Even the four-mile cool down felt good. 1:07:46

supernova glide --  397

Total Distance
6.00

Another evening run, taking advantage of these nice sunny nights. Started off sluggish and feeling last night's workout, but settled into a nice, breezy pace. Did 4.5 or so, then went to Manette Ballfield and took off my shoes. It's about the nicest grass field in the city, just great to run on. Ran barefoot for a mile or so, including 8x75m strides. Felt great on the feet. Then home. 44:58

brooks cascadia

Total Distance
14.00

 

All by myself this morning on Shore Drive, just three other Slugs out there in total. I wanted some miles and planned a few miles of Tinman Tempo. Wonderful morning to run, sun coming up but I stayed in the shade, and it was probably in the 70s the whole run. 

Started off easy, three miles at 7:13 to 7:25 or so. Then I picked it up, but got going a little quicker than planned -- 6:25, 6:42, 6:53 (slow because I needed a bathroom break, which I then took and got back on track), 6:25, 6:21, 6:32. I was probably good on the fast miles at this point, but I still felt strong and was moving really smoothly, so I decided to push out a few more. 6:12, 6:08, 6:20. Then I stopped a minute and caught my breath, stretched a bit, and brought it home at a more reasonable pace: 6:48, 6:55. 1:33:44 overall.

Overall a great workout, surprised myself with how smoothly those fast miles went. One bottle of water, one gel at about mile 8, and two salt tablets. Good finish to a solid week as well, one of the better weeks of the summer and encouraging with TOU five weeks out.

Now, it's time to mow the lawn. Then maybe new shoes, these need to be rotated out.

supernova glide -- 411

Comments
From Jon on Sun, Aug 15, 2010 at 17:10:33 from 174.19.181.220

Are you feeling ready for TOU?

From David Nelson on Tue, Aug 17, 2010 at 00:29:38 from 67.160.88.67

Very ready, a few more good weeks and I'll be rarin' to go. I'm already excited, which I need to calm down on and concentrate on 2-3 weeks of good workouts. That was the thing I lacked before North Olympic, and a few weeks of more miles won't hurt either. I'm going to try and sneak in a 25k race on trails before TOU also. I'll be ready to pace the Bear for sure.

Total Distance
8.00

Hot, hot day, I'd already done yoga and sat on the beach a few hours and just eaten an ice cream bar -- so I went for a run. One long loop of Discovery Park, about eight total and I slogged through it. Some of that was Saturday's fast pace, and the heat and a little cold exhausting me. But good to get the miles and start the week off right. By the end of the run my legs weren't as heavy. 1:01:40

brooks cascadia

Total Distance
10.00

A lot going on here: maybe the last hot day of the summer, election day, workout day, and... new shoes day! So I went to the Bremerton High track during a break at work to get a hard workout in and see what a new pair of supernovas can do. 

Warm evening, but not as much as recently. Probably 80 at the start. Two miles warmup, then began a Yasso 800 workout. I did this one the last week of July, and only did 8 that time at a 2:46 to 2:55 pace. I wanted more of them this time, at a bit slower pace.

Did the first three at 2:56, 2:54, 2:54, right on target. One lap in between each. Kind of a weird scenario here, but I had started late and wanted to check on election results at work. It's a five-minute drive from the track, maybe less. So I jogged out to the car, jumped in and ran into the office for 15 minutes. Wanted to make sure there were no upsets, and everything was in good shape. It was, and I snagged a piece of pepperoni pizza. Nice mid-workout treat.

Then back to the track, and I got on with the next nine 800s. 25 minute break, but I stayed loose. 2:58, 3:00 (ok, maybe not that loose, those two took some effort to get back in rhythm), 2:55 (there we go), 2:57, 2:57, 2:58, 2:58, 2:57, 2:57. 2:53. I took less rest on the last ten as well, just about a minute each time instead of 1:45 or so on the first set. Annnnd, I lost track in the dark of where I was (couldn't even read the watch the last two), and ended up doing 13 instead of 12. Bonus! Short cooldown because I wanted to get home, and a hot spot developed on my left foot in the new sneaks. But otherwise they felt great. 1:10:41

A great evening workout, I feel good about backing off those seconds from the June workout because I was able to do more at a really comfortable pace, and did so with less rest. I may do this workout once more the first week of September. Anyone out there have advice on whether I should try to add more 800s, or bring them down a few seconds each if I'm prepping for a sub-3 marathon?

supernova glide -- 10

Comments
From Jon on Wed, Aug 18, 2010 at 21:30:25 from 75.169.146.179

I would think the extra distance would help more, but I've never done Yasso's and rarely run on a track, so am not an expert.

From David Nelson on Fri, Aug 20, 2010 at 10:57:51 from 24.17.51.29

I think you're right, my gut feeling is that the pace is fast enough and won't help a marathon to push it.

Total Distance
10.00

Tracyton Boat Launch and back, easy pace. Didn't intend to miss two days but work was really busy, and I did sneak in a yoga class yesterday. Legs felt well recovered from Tuesday's workout, other than a little soreness in my right ankle that's held on from the High Divide trip. 1:12:40

supernova glide (red) -- 20

Total Distance
16.00

Solo on Beach Drive. Cool morning (50) at the start, and didn't warm up too much. But some sun coming up through the clouds charged my batteries, and Bill Mackem showed up as I was leaving for a little morale boost. (Bill is in our running club, and right now he's recovering from three bypass surgeries in a year. Every time I see the guy get back on the road I'm amazed). 

Took it out easy, shooting for a relaxed pace. I initially planned 18 but got a late start, and I do like to meet the Slugs for breakfast. I figured I see how it went and decided out on the course whether to get the whole thing in. 7:15 pace for the first three, then four at 7 minute pace, which was a little fast but felt relaxed. Started to creep under 7 for a few, but slowed down on the hill in Manchester to a 7:30. Decided to turn around at the 8 mile mark and make it a 16-mile day. My left hamstring at the connection to the glute/hip was really stiff and sore, and this little right ankle pain was nagging. I stopped and stretched, and did another stop/stretch at 13 or so. Both helped quite a bit, I may have just been stiff from Friday morning's run. 

On the return I ran two more at 7:00, then picked up the pace through the finish (not intentionally, though I was focused on running free and easy and letting loose): 6:36, 6:50, 6:26, 6:37, 6:41. So a nice strong finish, and I didn't feel taxed or anything coming in at that pace. After the last stretch I did feel much better, and that let my stride lengthen out. Or maybe I was just hungry and ready for breakfast.  1:51:39 overall. 

supernova glide red -- 36

So a little short on the last run of the week, but if I get a good run tomorrow morning that'll make for a nice three-day combo to get mileage. I can feel good about that, and I'm not sure that'll be the big issue for a marathon at this point anyway. The run did cap another solid week, bumped up a few miles with a good track workout. It puts me in a good place to hit 50 in the coming week, which keeps me in line for TOU prep. I'm traveling for work, which always makes that a little more difficult, but the meeting schedule in Texas isn't quite so full. The weather in south Texas, well, I'm not as confident I'll be ready for that.

Total Distance
10.00

Evening run from home to the Illahee Preserve, around the trails and back. Sun came out tonight so I was glad I waited. Good pace, nice running in the forest, but some pain in my left hip came back on the way home, maybe mile 8 or so. It's still a little painful and stiff after some vigorous stretching and relaxing on the couch. Day off tomorrow to travel to Texas, so hopefully those muscles just need a break for a day after three good mileage/effort days in a row. 1:10:15

supernova glide (red) -- 46 

Total Distance
7.00

It's swealtering by 6:30 a.m. in South Texas, before the sun is even up. But that's where I was, and it was good to get out and run (and sweat). Ran along the Corpus Christi shoreline before dawn, I was there for work meetings (we have a newspaper there). Corpus isn't much as a town for running, but they've built a wonderful waterfront path with a wide sidewalk and marinas and some sandy beaches and a park, so I like to run there. I stay at some fancy hotel across the street from the path, so it's easy. The sun rises completely red over the Gulf of Mexico, which is actually pretty stunning. You can feel it get more oppressive every second, and I then feel myself appreciating Washington every moment. Still, nice to get a hot one in sometimes. 52:00

Right hip still pretty stiff and painful. Stretched as much as possible. 

supernova glide red -- 53

Total Distance
6.00

Day 2 in Corpus, I had considered a workout but with the heat and my hip still sore that wasn't going to happen. Hard to get the legs cranked up for that at 6 a.m. anyway. This time I went toward the big bridge, ran a circle around a Houston Astros minor-league baseball stadium then came back through a sketchy industrial stretch. Eventually made my way back to the shoreline and finished up the run by running an out and back on the one of the marinas. Then 5x100 striders.

Same heat as the day before (it would get up to 101) and same red eye in the sky as the sun came up. It's really cool. 44:00 or so.

Hip loosened up, not feeling so much pain. Stretched again pretty good, and took Thursday off after a second long day of meetings and late night of travel. So no real workout this week because I'm trying to be ready for a longer run Saturday. But feeling healthier (and not dead from the South Texas heat) is worth it.

supernova red -- 59

Total Distance
12.00

Not what I planned, because I slept in (until 6) and got a late start on Shore Drive. Got 12 in, and I was planning to get the whole run in (18) except a lot of Slugs showed up and, truthfully, I didn't want to miss the social time at breakfast. I then planned to get another 6-8 miles in the evening, but my garden and yardwork lasted longer than planned, and my cousin showed up so we had dinner together. At this point, the extra running is sacked. I'll get a good one in tomorrow. 

The 12 turned out to be pretty quick though, which wasn't necessarily needed but does always offer a little confidence boost (more so if I had a half on the horizon). Did the first two at a good pace, just north of 7, then dropped down to 6:xx for the rest of the run. A few in the 6:40s and 6:50s, and as low as 6:10. So it was more tempo than I set out for. Oh well. My hip was good (another reason I'm not too disappointed with fewer miles than planned this week) until mile 9, where it stiffened up. A quick stop to stretch helped. I don't think it's a structural problem, I'm pretty sure I just have an overworked muscle and some inflammation. I'll keep an eye on it.

Not the best week, but not bad considering the work travel and today's unplanned change. Hopefully another strong one coming to kind of wrap up the work (I'm planning to race twice next weekend), then taper to TOU. 1:23:07

supernova glide red

Total Distance
6.00

Much prettier morning than expected, who can listen to these weathermen anymore? Sun came up, a little chill but not cold, and a nice view from both Warren Ave. and Manette bridges. I added a little loop up Highland Ave. and around the Dicks Government Center, then home on Shore Drive and up the short trail. 44:05

supernova glide red -- 77

Total Distance
11.00

I didn't run this morning because my day began at 1 a.m., in a crazy experience that I've never had before. The details and links are below. I did get out for an evening run on an erie, windy and rainy August evening. It felt like October, so I guess it's fall. There was no one outside, it was odd.

Out to Tracyton boat launch and back, then some additional loops on Shore Drive to get 11 miles. Just above 7/min pace for the run, a little left hip tightness again around 9 miles. I think I'm going to try and get a massage before TOU, see if that helps this. I don't think it's structural, but more some inflamed tissue or something around the hip. Otherwise felt good, and I'm on a good track for my last heavy week of training. 78:00

supernova glide red

This isn't the crazy story, but worth noting: About 1/2 mile from home a pit bull came sprinting at me. Not a great feeling. I braced myself, but the guy just wanted to play. Now, it's an incredibly powerful and athletic and energetic dog wanting to play, but he was nice. I calmed him down once I figured he wasn't looking to clamp down on a forearm. No tags, but I thought maybe I knew where he lived. So I got him to run with me, and he loved it. We raced around Jacobson for awhile, in that uneven pace that dogs love. Nice dog. Buuut, the woman I thought was his owner wasn't, and I had no clue where he belonged. So I might have stolen someone's dog. Or saved a lost dog, you could say it that way. The woman, who has a fence and a leash, took him off my hands and said she'd walk him around the neighborhood to see if anyone was looking for him.

Now the crazy story: I woke up at 1 a.m. last night to my neighbor banging on my window, which is a bad sign. He yells "fire" and I think it's my house, but it's actually the two homes behind my yard and through a tree stand. Huge orange glow back there, these houses went quick. Pretty scary, though everyone got out. I was up until about three writing a story for our website, so that's why I didn't wake early to run. Plus I wanted to go back to the fire site in the morning. Here's the full story: http://tinyurl.com/34po9s

Comments
From Jon on Thu, Sep 02, 2010 at 23:34:18 from 68.119.211.149

Boy, now that's a full day.

Total Distance
11.00

Big workout day. Back to the BHS track for Yasso 800s, follow up on the workout two weeks ago. Nice night, got up into the 70s today and the sunset was brilliant with orange and pink clouds. The Olympic College XC team, in its first year after a decade hiatus or so, was out there too. I talked to a guy I knew who is on the team, and then blew their ladder workout out of the water. (I was humble enough to not say it, but show it.) 

1.5 mile warm-up, then started in with the 800s. 200m rest on each (between 60 and 75 seconds each time), and no break this week like the last time around. Started too quickly, but I had a bunch of young runners to impress, right? Turned out ok.

2:45, 2:47, 2:50, 2:52, 2:53, 2:50, 2:52, 2:56, 2:57, 2:55, 2:55, 2:55, 2:59, 3:00

I had lost it by the last two, not enough fuel and it was getting late after a fairly stressful workday. But I loved it, and what an encouraging improvement off the last time out. Faster almost across the board, and I upped the number and cut the rest time between intervals and still felt strong. I was also really consistent on the first 200m for each, hit 43 seconds on the button almost every time. Another half mile cool down, then home. 1:13:26

supernova glide red -- 99

Race: Blackberry Festival 5k (3.1 Miles) 00:17:07, Place overall: 2, Place in age division: 2
Total Distance
8.00

Rainy morning for Blackberry Fest, just like last year. It was really going two hours before race time, but slowed to a mist for the run. And it was warm, so actually not bad running weather. 

Henry was in town visiting, so he joined me for the 2-mile warm-up to downtown. Real small field this year, no one I recognized. Olympic High had their team out, and I figured that's the only people I'd race against. We warmed up another mile with one loop of the course. I really just wanted to better my 5k time from earlier this year, which was pretty realistic.

I figured the high school kids would race ahead, but apparently someone had taught them pacing. So I took over about 400m into it, and led the first mile in 5:27. A guy passed me right there and I stuck with him, which was good because it kept the pace up. I stayed within 5-10 yards for the second lap of downtown and we hit mile 2 in 5:39. We played the surge game for the last loop, me catching up to within a few feet then him stretching it out. With 600m or so left I thought I had a chance to take him, and went after it on the downhill. There's a tight corner there and it was slick so I ran cautiously, and he took off strong out of it the turn. I held close but couldn't get the turnover to make up the few quick steps I needed, and he pulled away a few steps through the chute. 6:01 for the 1.1, and he beat me by three seconds. 17:07 for me overall. Good race, better than last year's time by a minute and dropped 14 seconds from my other 5k this year.

Two mile cool down home, now it's time for breakfast.

adidas OneZero -- 8

Comments
From Paul on Sat, Sep 04, 2010 at 18:32:57 from 174.27.187.235

Nice job. I think all of the racing you've done this year has helped get your sharper. You'll be knocking on sub-17 next time.

From Jon on Sun, Sep 05, 2010 at 09:13:17 from 98.71.139.73

Taking a minute of your 5k time is impressive. Looks like you're ready for TOU.

From Cody on Sun, Sep 05, 2010 at 16:38:17 from 184.96.157.78

Nice!

From David Nelson on Sun, Sep 05, 2010 at 17:21:28 from 24.17.107.6

Thanks guys. The bigger boost in confidence was today, racing a 25k on trails on the heels of the 5k race and getting the longer distance under my legs. I figure strong back-to-back races, with a 20-mile day overall is a good sign. See you soon.

Race: Roots Rock 25k (trail) (15.1 Miles) 01:58:53, Place overall: 2, Place in age division: 1
Total Distance
20.00

Two races in two days, but I wanted to use today as the last big training day for TOU. So I planned to put the 15.1 miles of "racing" between three miles before the start and two afterward, for a total day of 20 and a week's total of 56. 

Got up to Port Gamble early, they've moved the start line over to a grassy airfield. Not quite as intimate as the old start downtown, but it was fine. Registered, then went out for three medium-pace miles on the trail and through Port Gamble.

Race started with a little mist in the air, but the temp was great. Three guys zoomed right ahead, I know two of them were planning to shoot for a course record. I hung back until the first turn into the single-track, then, to my surprise, caught the lead group fairly quickly and tracked with them up a technical portion that borders Babcock Farm. We got up on the plateau and they were moving, felt really fast for that early in the race. But I hung in there, let them have 20-25 yards and just kept the pace comfortable (and I chased down a dog that left it's owner to run with us and sent him back, costing me precious time. But I got to pet a dog.).

At about 35 minutes I caught the lead pack on one of the logging road stretches, then stuck with them through some thick and gnarly single-track. The OPG trails don't have tons of elevation, but they are enchanted for the dense brush and twisty turny routes. Really a workout for the feet, especially the hairpin downhill turns. It's a fun route, and it was really enjoyable to clip along with these guys.

The aid station was at mile 9 or so, and here my tactical error was apparent. I had a water bottle and goo and the start, but left it there, thinking 'eh, I'll be alright through the first half and then refuel at the aid station.' Well, the leaders didn't plan that way, and they all ran through. So there I was getting a drink and goo and losing 60 seconds to them. After I got going again I saw them at one point on a long logging road stretch, but never could make contact in the forest again. My pace suffered because of it, on trails like that it's hard to really push unless you're chasing someone.

So I kept a steady, even pace by myself, tried to force the downhills to prepare for Utah, and generally felt great about running out in the woods. My pace did slow down on some uphill and road portions, I knew it had been a big week and felt it in my legs. Also, it really taxes the feet more than road running, or even the trails I usually do. The Cascadia 4 may be at the end of their cycle. A few times I had to grab a tree branch to avoid a crash, I'm not kidding about how tricky some of the footing is (especially when the legs are a little tired). I realized where I was about a mile from the finish, and tried to push but the loop around Beaver Pond is really dicey so I couldn't go as hard as I would have liked to finish. But I was happy to go in under 2 hours, that was a goal in the back of my mind, having not run this route before. 1:58:53

Here's the interesting part for any running ethicists who might (still) be reading: I finished and the three leaders (who were 4, 4, and 2 minutes ahead) all took off for a second loop (the 50k race). So the organizer tells me I'm the 25k winner. Except then the third place guy comes walking back from the trail. He 'started' the 50k and decided to drop out a few minutes in. He understood that as a DNF, and told me so, but the organizer gave him first place because he *did* beat me for that distance. Everyone was nice about it, no big deal. But something to think about: should I have demanded the title?

Anyway, a great race to finish a great weekend of racing and a great week of running. I think I'm ready to taper a bit and go to Utah.

Comments
From Paul on Sun, Sep 05, 2010 at 17:34:23 from 174.27.187.235

I would have just demanded a free entry for next year...

From Dale on Sun, Sep 05, 2010 at 17:54:12 from 69.10.215.11

Dunno how you managed to thrive so well in back-to-back races but keep it up! Nice work.

From Jon on Sun, Sep 05, 2010 at 19:46:18 from 98.71.139.73

Hmm. I don't think I would have "demanded" the first place prize, but I think the race director should have given it to you...

Nice job, again.

From Paul on Sun, Sep 05, 2010 at 22:47:07 from 174.27.187.235

Check out the Race Reports page. As of Sun night, you have the fastest Saturday race, and are the only Sunday race, so your entries show up right next to each other. I think that's a Blog first.

http://fastrunningblog.com/show_races.php

From David Nelson on Mon, Sep 06, 2010 at 14:03:59 from 24.17.107.6

Ah, Paul exposes my master plan to get more than four people to read my blog!

Hard to ask for a free entry at these things. It's $20 to enter, and you get a race, plenty of food (if you want it) at the aid station, then another spread at the finish that includes cheezeburgers (I had two) and Fat Tire beers. And they give money to local XC teams. I'll keep donating to that.

From Jon on Mon, Sep 06, 2010 at 20:47:40 from 98.71.139.73

Yeah, I noticed the same thing as Paul. Can you find another race for today and tomorrow?

From Jason McK on Tue, Sep 07, 2010 at 19:32:40 from 63.255.173.99

I don't know about demanding the title, but I don't know who would accept a prize for an event they didn't even compete in. By the RD's logic, #1 and #2 of the 50k are more deserving of the title than #3.

Total Distance
5.50

Short break (one day more than planned because of a long day at work), and back with an evening run. It was pouring this morning, so I'm glad I waited and was treated to a beautiful cloud-lit sunset. 5.5 breezy miles on the Warren-Manette bridges loop, down Shore to the little hill climb. 40:05

supernova glide red -- 105

Total Distance
3.00

Morning shorty around the neighborhood to wake up and stretch my legs a bit. Early day at work. 22:17

supernova glide red -- 108

Total Distance
10.00

A light and easy ten on Shore Drive. Ran alone out to the five-mile mark at 7/min pace or so, then came back with Bill Dewey and Tony at a really slow pace, then Tony and I left Bill and picked it to the 7:30 range. A little twinge in my hip at one point, but otherwise none of that pain that had been cropping up about the nine-mile point recently. Hopefully another week of light running and stretching does the trick. Legs felt great otherwise. 1:15:37

Time to go to Husky Stadium! 

supernova glide red -- 118

Total Distance
4.00

A little morning run around the neighborhood to stretch my legs. Wonderful orange and purple sunrise, and now the clouds are here. Been a busy week. 31:13

supernova glide red

Comments
From Jon on Wed, Sep 15, 2010 at 21:47:54 from 98.71.185.47

Taper week. When do you fly out?

From Dale on Sun, Sep 19, 2010 at 11:07:36 from 69.10.215.11

Been reading on other blogs that you nailed it. Congrats! Where's the write-up?

From Jon on Wed, Sep 29, 2010 at 02:06:31 from 98.71.180.166

Dale- apparently David needs a password reset on his blog, and Sasha hasn't given him one yet. Maybe we should all email Sasha to harass him into doing it...

From David Nelson on Wed, Sep 29, 2010 at 10:37:54 from 24.16.251.190

Sorry about that Dale. I'm home now, sorry to keep my four readers waiting. Report is going up in minutes.

Total Distance
3.00

Twenty minutes or so jogging along the Columbia River in Jantzen Beach, Ore., first stop on the drive to Logan for TOU. Legs felt great and ready to go. 

supernova glide  -- 125

Race: Top of Utah Marathon (26.2 Miles) 02:53:12, Place overall: 19, Place in age division: 9
Total Distance
27.00

Finally, the marathon report. The quick version is that it was a fantastic race, a pr, a great morning with a long conversation with my pacer Paul, perfect racing weather, and the best way to start a vacation I can think of.

The long version starts with Paul hitting me with a pillow to wake up because I slept through my alarm. So I hustled to get dressed and put a little fuel in me, then we drove into Logan. Already a nice morning at 5 a.m., cold but not freezing and we didn't wait long for a bus. Cup of coffee for the bus ride up Blacksmith Fork Canyon, which was great until our driver missed the start line (which is as amazing as it sounds, since there are mobs of people and a brick of port-a-potties right there). We were all too nice to tell her to stop driving up the dirt road until she asked "Does anyone know where we are going?" And everyone's jaw dropped at the same time. She managed to turn around and get us to the start, but we had only minutes to warm up. Paul knows a secret bathroom we used (one person in line 10 minutes before a 2,500-person race, ever heard of that?), we jogged up and down the road to loosen a bit and jump in near the front. Perfect temp as the sun came up.

Paul and I started a pack right from the start with a 6:27. We had the 2:55 pace in mind, and got about 10-15 guys on on tail right away, and a few sub-2:50s right in front of us. We ended up leading that group through 9 miles, just chatting and winding our way down through the opening miles of the canyon. Felt really light and even, and hit 6:25, 6:23, 6:31, 6:33, 6:31, 6:30, 6:22, and 12:54 for two.

After the mile 9 gu station the pack broke up, and we wound up with Scott, Allie, and another guy, and got our picture taken for the local paper. Still cruising down the canyon, starting to pick up some tailwind. I was a little worried about the next few spilts, thinking they were fast, but Paul was encouraging and we kept the pace down to Hollow Road, even pushing a bit when we got the big tailwind (we let it do the work on that last hill): 6:25, 6:23, 6:48 (30-second bathroom stop included) and 6:16 as it flattened out.

Picked up a guy (Keith?) as we approached Hollow, and he stuck with us. Good to have another pacer. We had lost Scott and one other guy who was in the pack of five, but slowly crept up on them on Hollow, passing both before the highway. Really ran strong on that stretch, packing in a few fast miles before the race got more mentally challenging. 6:13, 6:27, 6:23.

Then we slogged through the highway portion, which wasn't quite as bad as I remember, and we did see Cody there waiting to pace Scott. 6:33. As we headed up to Millville we decided not to ruin the race there, and, according to the pace chart, backed off to our slowest planned miles. It was mentally helpful to take a "break" and focus ahead on the finish rather than worry about the Millville hills. Did a 7:00 and 7:04, and felt great for a 20-mile check-in. We were still a pack of three and talking (even got yelled at to stop by a woman worried we were wasting energy).

Then 6:52 and 6:58 through Providence and into River Heights. I was feeling it at this point, no cramping (thank you Enduralytes) but my legs were pounded, especially the right hamstring. Paul suggested that we "had nothing to lose" at that point, and he was right. That phrase pulled my head back into focus, and I managed a surge to get a solid mile in 6:44. I knew we had sub-3, and putting on a strong one there got me ready to finish well. Walked through the aid at 24, where we lost touch Keith and hung up a 7:14, but I needed a quick stretch of the hamstring and to collect myself for the finish. I knew we were in good shape. Then a 6:55 as we started to sniff the finish, my legs were beat but I had energy left to push; no bonk at this one. 1:24 to cap it off, ran in side-by-side until I slowed up three feet from the line and Paul passed for the 0.1-second win. In my defense, a blister on my right foot popped with about 75 yards to go, and after a guy dose a wonderful pacing job like that you don't worry about the little things. We had finished, beat the pants off that sub-3 goal, and it was time to get a massage, sit in the sun and go have breakfast at Angie's. So we did.

supernova glide -- 282

Comments
From Jason McK on Wed, Sep 29, 2010 at 11:26:30 from 63.255.173.99

Great race, great report! Congrats on smashing the 3hr goal. It was nice to meet you as well. Regarding the comment by the lady who yelled that you were wasting energy - do you think that keeping your pace slow enough to talk helped you finish faster than ever (meaning no bonk) or could you have finished under 2:50 if you hadn't been chatting? Just curious...

From Paul on Wed, Sep 29, 2010 at 11:41:53 from 65.103.252.214

Nice job buddy. It was an honor to pace you.

Bears still suck.

From Dave S on Wed, Sep 29, 2010 at 18:42:58 from 4.254.224.112

Nice job! Way to smash that sub 3 goal and nice meeting you afterward.

From Dale on Wed, Sep 29, 2010 at 20:38:54 from 64.206.238.25

Knew you had it in you! Great job. Boston next spring?

From David Nelson on Wed, Sep 29, 2010 at 22:08:38 from 24.16.251.190

Dave and Jason, nice to meet both of you guys at the race.

Paul, a vacation that was just about perfect ended with me driving into Seattle and listening to the Bears/Pack finish. Sorry, I was on a roll and it had to happen.

Not sure Dale, trying to finish 2010 first. You running the Point Defiance 50k?

From Jon on Wed, Sep 29, 2010 at 22:30:37 from 98.84.46.139

It's about dang time you post this...

Just kidding. Even though I heard the story on Saturday, it's still nice to read it. Congrats on finally crushing the 3 hr barrier. Is 2:30 next?

By the way, I'm going with Paul on the Bears/Pack thing. Though props to the Bears for the win.

From Scott Ensign on Wed, Sep 29, 2010 at 23:14:14 from 67.41.176.32

David, congrats on a great race and meeting your goal and then some. I really enjoyed that section of the canyon where were were all running together, great time! I am really kicking myself now for not trying harder to hang onto you and Paul and Keith when I was struggling on Hollow road, maybe I could have found another gear. But probably not. I am seriously considering Newport, and would LOVE to join you in the quest for the 2:50 if you are interested in a partner? Let's keep in touch about that. I may not make it but I am willing to try. I love Newport, did my postdoctoral work in Corvallis, and have been wanting to do that marathon for several years now. Anyway, let's keep it on the burner, would be fun if it worked out.

From Dale on Thu, Sep 30, 2010 at 21:25:06 from 64.206.238.25

Doubtful. Way too out of shape right now.

From josse on Tue, Nov 09, 2010 at 19:05:27 from 75.220.44.199

I know this is way late but congrats on the great race!

Total Distance
10.00

a.m. -- Four-mile hike with a little jogging on the Crimson Trail. The jogging was mostly downhill because it hurt my quads more to walk. Beautiful morning up the canyon, the beginning of rehabbing from the race. Besides my quads, a slightly swollen ankle and some blisters, I felt fine in recovery. 

p.m. -- Forrester Acres with Paul and Seth, seeing his new home course for the first time. Real easy pace, just crept along on a sunny evening and toured Smithfield. Really tired in the legs, but managed to get through and that run actually evaporated the soreness in my quads. Felt nice and loose at the finish. No watch.

supernova glide -- 288

Total Distance
7.00

A morning run with Paul, this time of Smithfield Birch Canyon. Started slowly again, still pretty beat energy-wise from the race. Felt good going up the gentle incline, but on the way down I started having pain in my right ankle and my right hamstring was really talking to me. The ankle had been swollen from the race and the hamstring tight, that's just where the pressure ended up, I guess. Nothing structural. So after we returned to the street from the trail, I let Paul go home alone and walked the last two miles. I was feeling a little banged up by that point, but glad to be able to get out and run so soon after the big race. 

Massage that afternoon in Hyrum helped a lot. 

supernova glide -- 295

Total Distance
19.00

Another early morning, this time meeting Cody around dawn to shuttle a car up to Leatham Hollow so we could mark the first 19 or so of the Bear 100. We left his car and drove back to Dry Canyon and hobbled out of my car. We were both a little beat from our weekends of running, and looking at a pretty big hill. 

So we took it easy up the canyon trail, mixing hiking and low-gear running as we marked the course and caught up talking about summer running. I was nursing the hammy and ankle and Cody had knee problems, so we were wounded together and weren't trying to push. Stopping every 1/4 or so to tie ribbon on a tree helps slow the pace, anyway. 

Once we got up the hill to the Syncline Trail we started running consistently, it's a nice soft stretch there with a great view of the valley and so many colors, and my legs loosened up some. Ran there and tried not to hit too many cows, then up and over to Providence Canyon and then another up to the Millville peak (is that its name?). Really nice colors, pretty moderate trail so we weren't fighting a lot of intense climbing. Where we did have hills on the Logan Peak course we walked.

Then we headed down Leatham Hollow, which was a really pretty part of the run and we were loose enough by then to keep a nice pace (between frequent stops to mark, in my opinion our section had to be the best marked of the race). It was really getting warm by the end, so I'm glad we started early. Cooled our feet and legs in the stream at Leatham for awhile, which was just right. I was pretty beat, the week was started to take it's toll on my energy. Then a big lunch and a 2-hour nap.

brooks cascadia

Total Distance
15.00

Bear 100 report, I'll keep mine short because I'm sure Jon did the whole thing more than enough justice on his blog post

After marking the course and spending Friday morning with Paul and Cody at the Leatham aid station, I was feeling pretty close to the Bear. As much as I loved running that aid station and seeing everyone through, the one thought that kept going through my head was "You're going to keep going another 80? You, the person who looks half dead already?" But our boy Jon looked good when he cruised through, so I was sure we'd see him in good shape later. After seven hours at the aid station Paul and I broke camp and I drove up Logan Canyon to find Team Allen.

I ended up a little later than expected and found Cody at Tony Grove. Jon was doing great, ahead of his "average" projection. We saw him through that station and Joe ended his pacing, letting Cody take over. Joe and I crewed through Franklin Basin, Logan River (Which won my nod for best aid, with the Christmas lights and campfire and dutch oven BBQ. I could have stayed there all night.) and Beaver Mountain Lodge. Both guys looked great through each of those aids.

At Beaver Creek Joe and I had some time to kill, so we napped just a bit (really cold outside by that point) and then prepared for Jon to show. He was a little behind what we were hoping, so I was getting antsy to start running. When Cody led Jon in, Cody grabbed me and said "Dave, he's not doing as well. Keep talking to him." We took off at a walk on the trail heading north from Beaver Creek. Sure enough, Jon wasn't talking much, other than to promise it would be the slowest 15 of my life. No problem, as long as we got through.

We walked most of the first two miles, which are an easy grade on a forest road. I encouraged Jon to do some little 20-30 second jogs, just to keep us moving and his head in it (and I really wanted to run). The moon was out and it was clear, so even hiking wasn't bad. Warmer than I thought once we got going as well, I ended up dropping pants and shirt at Ranger Dip. But I knew Jon was struggling, he kept talking about how exhausted he was overall and couldn't respond much, and mentioned he just wanted to curl up and go to sleep. Uh oh.

After we finished that climb and got into the sagebrush field overlooking part of Bear Lake and back on the canyon a lamp showed up in the distance behind us. It was Leland, and we let him push us (before we knew who it was) then pull us (after he passed us). And, just like that, Jon clicked back in. We maintain a jog for awhile, which he'd been struggling to do, and then he started talking in a normal voice. I knew we were good at that point, and we hit the Ranger Dip aid soon.

We moved through quickly, changing batteries and grabbing drinks. The hill out of the aid is super-steep so we hiked it slowly, letting Leland lead again. At the top we passed Leland almost right away and zipped down the initial stretch. My lamp sucks so I was running through the tress mostly by feel, and almost biffed it a few times. Jon and I hooked up again right before the huge descent into Bear Lake. He had the good advice to separate by 30 seconds or so, so we didn't kick dust up on each other. I let him lead, keeping an eye on his lamp up ahead. It was a really peaceful and spectacular view to look out on that glassy mountain lake lit up by the moon and stars, and (other than kind of a crappy trial to run on) was a neat experience. We battled down the hill faster than he and Cody had trained on it, then hit the gravel road two miles from the finish and kicked it in. My ankle was pretty sore from the downhill pounding, but I knew it wasn't anything like what Jon felt. We had a brisk pace going, we were chatting freely, and I knew Jon just wanted to finish and hit that sub-21. Well he did it, we met Cody and Joe on the highway before the end and ran in as a team.

Comments
From Jon on Wed, Sep 29, 2010 at 22:35:29 from 98.84.46.139

I didn't know Cody told you I was doing bad at mile 85. If he thought that was bad, he should have seen us an hour later, right!

Thanks so much for your help. I'll recommend you as a finishing-pacer to everyone I know! It was great to have you pushing me and run across the finish with you. Glad you could come.

From Cody on Wed, Sep 29, 2010 at 22:55:00 from 174.52.244.185

I am glad you were to there to get him to the finish. Things were getting a tad iffy. I never doubted, I swear! I had a blast hanging out with you a bit this week as well. Come back soon!

From David Nelson on Thu, Sep 30, 2010 at 01:33:17 from 24.16.251.190

Anytime guys. Cody may have already sold me on Vaquero Loco for next summer. I had a blast, thanks for letting me jump in with you. I finally downloaded some photos, I'll shoot them over tomorrow.

And Jon, really good race report on your blog. Enjoyed reading the full perspective and I have a much better understanding of what the race meant to you. I'm proud to have been a part of that.

From Jon on Thu, Sep 30, 2010 at 21:42:07 from 98.84.43.102

Dave- you and the other guys were a big part of it. Definitely send me your photos, I'd love to have them.

Total Distance
3.00

Quick 3. Post-race rest time is over, one more race to prepare for (a 50k, just to do it more than really race), and then some winter months of base building. 

supernova glide

Total Distance
4.00

YMCA loop on a foggy morning. Pretty warm out though. Pace was nice and relaxed. 31:06

supernova glide

Total Distance
4.00

Easy one on the 11th-Shore Drive loop, nice morning with a sunrise highlighting the clouds orange and a salt water smell in the air. Legs are recovered, fitness a little diminished, and my ankle has healed itself from the TOU pounding. Time to go meet the boss for breakfast. 30:35

 supernova glide

Total Distance
12.00

 

Back on Shore Drive, it's been awhile. Met Mike in the pre-dawn drizzle, it was a light rain and actually fairly warm out, 60 or so. Turned out to be a nice morning for a run. Mike has a half next weekend and I'm doing the Point Defiance 50k, so we didn't want to go too hard. But we ran a good pace, around 7 for most miles (I didn't wear a watch, and Mike didn't mention pace other than one we dipped down to 6:51 on). Real conversational, fun to catch up on what's been going on in life. Legs felt good, a little knee tingle near the end but nothing to worry about. 1:57 or so.

supernova glide -- 317

Race: Point Definance 50k (20 Miles) 02:52:32
Total Distance
20.00

Reality check. 

After a very successful year of racing I dropped my clunker race today. In retrospect, trying to run 50k a few weeks after a tough marathon and with very little running since (and a lot of hours at the office and on the road) wasn't so wise. Point Defiance Park is a beautiful spot in Tacoma, it's a huge area (they even have a zoo) and the course criss-crossed all over. Really pretty course, nice trails, good crowd and perfect weather (other than down at the beach, where it was windy). It was a looped course, three laps for the 50. After doing two loops my legs said "Uh, David, you're done buddy." And I couldn't argue (it's a sign when you can barely walk up the steps to start the third loop). If I would have been "entered" in the 30k (which I would have done if I had a brain), I would have been fourth overall. Hindsight.

If you care to continue after reading that thrilling intro, I'll offer a bit of a race report below. To be clear, I'm a little disappointed in myself but not too much. I won't lose sleep. I did my good races last month, and in all honesty I knew I shouldn't have signed up for this distance (two friends were doing it, who ended up dropping because of injury anyway). I hadn't focused at all on it, much less trained properly. I've never dropped before, but I think I made the prudent choice. There was no sense getting hurt during a race I didn't really care about or honestly train for. So it goes.

**Actually, before the report here's the best story of the day. I was running to support my friend Sherri, doing her first 50. But she had IT band or something crop up after two loops. So she and Chris, who had hurt his back but was toughing it out, also dropped. Sherri's husband was late because he thought she'd be out on the course, and showed up when we were sitting there. They just got a new dog, and her two kids took the dog to the beach. The dog just jumps in Puget Sound and starts swimming. But today was really windy and the waves were up. Almost immediatley the dog is completely lost, and can't figure out how to get back to shore, just struggling out there. So we are calling to the dog ("Aggie" -- they are USU grads) but she can't see or hear us, or get back to shore. Even the race announcer starts saying "here doggie" into the PA system. So Royce strips down to his skivvies, jumps into a freezing Puget Sound (on a really windy and kind of cold day) and swims 50 yards or so to haul the dog back in. What a hero. An old lady walked up and took his photo, she was so amazed.**

As far as the race, I went out at a pretty good pace, trying to be relaxed but also enjoying the nice trails. I was in the top ten or so, not totally sure, but moving along through the first aid station and feeling good. A few of us took a wrong turn (marking was good, but got confusing because there were so many ribbons and a lot of people were turned around at times), but we bounced back as a group. I was carrying gels so I ran through that first aid (mile 7 or so) and kept on with the first lap. But my legs were starting to ache already, which I knew was a bad sign. Lungs were fine and I had energy, but I had a suspicion there was some lingering muscle fatigue from September's racing.  

I caught two guys just before the aid and moved ahead of them. I almost missed a turn nearly immediately, and joked to them not to follow me. Of course, a mile or so later I took another wrong turn, this time cutting off a small loop up a hill. Well, the guys who had been ahead of me by 30 seconds to a minute all noticed, and two started yelling at me. So after running 400m or so, I realized what I had done and turned around, found the split I missed and did the loop. Didn't help mentally, and to make up time I definitely started pushing more than I should have.

Second lap was more consistent and I slowed the pace to try and save energy. Coming out of the first loop I felt ok, was moving smoothly but with a hot spot on my right foot (nice blister now) and the fatigue setting in. But I had enough to get around again, and even surged a little on some downhills. I caught a guy I had chatted with on the first lap (who was also lost) and we ran together awhile, which kept me moving and the pace going ahead. Paused at the mid-point aid that time, and felt good energy-wise but my dogs were barking on the long downhill. But I still thought I had another 1.5 laps in me, even if it would be tough. The end of the loop is a really technical stretch with a steep, almost sheer, downhill. So steep they installed ropes, if that gives any idea. I got there and my legs were just quitting, losing my footing and everything, obviously more than just the usual tireds. Got to the stretch into the finish/aid and ran through, thinking I could tough another loop out and walk some. (Loops were long for the 15k and 30k, by the way). But coming out of that station I struggled to get any pace going on a flat portion, and I hit the first stairway and could barely get my legs to tackle the steps. I still got up, but when I tried to get momentum going again I knew it was fruitless. Would have been a nasty last lap, and not worth it. I was broken, and walked back to the finish with my tail between my legs.

That's it.

brooks cascadia

Comments
From Dale on Sun, Oct 17, 2010 at 00:34:55 from 69.10.215.11

At least you got to enjoy the day. You had a busy September....probably explains having an off day. Boston registration opens Monday.

From Paul on Tue, Oct 19, 2010 at 11:48:36 from 174.27.187.235

bummer. At least the Bears are 4-2. And at least you're still a sub-2:55 marathoner. Gotta look at the bright side.

From Cody on Thu, Oct 21, 2010 at 17:15:26 from 69.9.58.17

Bummer -

There is always El vacuero loco...

The old lady was admiring the view so much she decided to stop and take a picture huh?

From Jon on Thu, Oct 21, 2010 at 19:25:44 from 74.177.117.232

Bummer. Still, a bad day on the trail beats... well... probably everything except a good day on the trail!

Total Distance
3.00

A few easy miles, down the little Manette trail and along lower and upper Shore Drive. I think I'm alright from Saturday, other than some blisters. 22:05

supernova glide  320

Total Distance
3.00

Same route as yesterday, another easy three as the sun came up through the fog. Quiet outside in the morning these days. 22:17

supernova glide -- 323

Total Distance
8.00

 

Eight miles with Mike on Shore Drive. The rain held off other than a few drops after the turn around. Nice morning, in the 50s. We started out easy, 7:25s, ran two at 7:08 or so, but other than that stayed in control. Legs needed a good stretching when I finished, but other than that felt fine. 58:37

supernova glide -- 331

Total Distance
5.50

A little quiet running at the Illahee Preserve to clear my head, just some loops through the forest on a rainy morning. A few puddles but the trails weren't too mucky. As I finished a torrent unleashed. No one else around.

My left achilles is in a lot of pain right now. I've had a nagging little tendon pain on the outside of my leg, just above the ankle, and it migrated to the achilles this morning near the end of the run (actually, that made it the end of the run). Stretched, iced, we'll see. 40:35

supernova glide -- 337

Comments
From Jon on Sun, Oct 24, 2010 at 14:19:07 from 98.71.180.71

Achilles injuries still suck.

From David Nelson on Wed, Oct 27, 2010 at 00:09:09 from 24.16.250.234

It's a funny one. I was in intense pain off and on through the day Sunday. Then I run today, and nothing. We'll see.

Total Distance
3.00

First night at the gym for the winter season, went there instead of outside after work. It's 45, but I'm a wimp. And I wanted to shoot hoops. Ran 2.5 or so on the treadmill then ran around the court for awhile. 

supernova glide 

Comments
From Dale on Wed, Oct 27, 2010 at 10:01:48 from 69.10.215.11

I'm right there with you. I'm actually looking forward to my trip back to VA for work next week. Scary.

Total Distance
3.00

Reading a few other blogs I get the feeling I'm not alone in letting other parts of life dictate a fall break. Just a busy time. This morning I was in Seattle so I went out for a few miles along Lake Washington Boulevard, where the Seattle Marathon will be in a few weeks. Fun to see a lot of groups getting their long runs in, especially since I wasn't the one doing a 20-mile long run. No more marathons this year, though I'm doing a trail 12k tomorrow. 

Ran easy, restful, felt alright even though my quad is bruised pretty bad from our basketball game Thursday night. Then I went to the Y and played 21 for an hour, so a good cross-train today. No watch.

supernova glide

Race: Roots Rock Spooky 12k (7.4 Miles) 00:48:13, Place overall: 7, Place in age division: 3
Total Distance
8.00

The rain stopped for Halloween morning, and this year's Spooky 12k drew its largest crowd ever. Mike and I went up to Port Gamble, just wanting to run the race for fun, and it turned out to be a great morning. 

Probably 250 or 275 in the field, this one starts at the same airfield where other Roots Rock races are held. Mike and I were top 15 or so out of the start line, I wanted to go out easy because the trail was pretty slick (didn't want to bunched up and fall down the first little hill and sharp turn) and because my right quad is pretty sore from the bruising at bball the other night.

After the first mile things streched out, Mike and I were running with a small pack in the top 10, and I could see the guys that usually lead up at those races (Jansen and Jason). There was one elite that showed up from Seattle and crushed everyone, ran 40 minutes on a hilly, windy and sometimes muddy course.

Mike led up the hills, I tried to conserve energy and let him go maybe 25-30 yards with some teenagers. I caught them after the first half hills were over, and felt pretty comfortable. My quad had loosened up as well, which was nice and I got the turnover going again. I could even glimpse Jansen and Jason, so either they were running slow or I was doing alright. Moved past Mike and the high school kid that were left at the 3.5-mile mark or so and then cruised down a steep trail and got some momentum. After we hit the 5-mile mark I was still feeling it, and pushed to catch another guy. It was good to get pulled along and respond.

The last bit goes around Beaver Pond, which is a really windy and thick forest, and kind of muddy/slippery at times. Since I had quickly dropped the guy I passed on the main road, I thought I was alone and, have to admit, backed off a bit. Dumb, because when I jumped the log to cross a small bridge the high school kid had caught back up. So he stuck right on my tail up the last set of small switchbacks, although I kept him behind me even after taking a small detour through 5 feet of brush after missing a sharp turn. I crested the hill with a few steps on him, with 150m or so to the line on the grassy finish. I had a bad feeling, because teenage XC runners tend to have good turnover this time of year.

I held my lead until the last 15 yards, when he crept up on me. I splashed through a puddle then and just couldn't stick him. Lost by a second or so. Oh well. Still got 7th (and a pair of socks), Mike was 9th, the sun was out, and I was happy to be done. Cooled down, chatted with some others in the field, and went home.

brooks cascadia

Comments
From Jon on Sun, Oct 31, 2010 at 21:24:01 from 98.71.130.239

Sounds like a fun race. And it's definitely hard to beat teenagers when they're in shape, the little buggers.

From Cody on Sun, Oct 31, 2010 at 21:35:10 from 174.52.244.185

Cool race! Well worth a pair of socks.

From David Nelson on Mon, Nov 01, 2010 at 23:54:05 from 24.16.250.234

Very comfy socks. I love the Roots Rock races because the entry fee is $15, and I usually win new socks or a hat. The rest of the fee covers the bananas I eat, so it's like racing for free.

Total Distance
6.00

Election Day afternoon break. Since I'm going to be in the office until midnight, it was a good day to take advantage of a sunny afternoon. Wonderful weather after yesterday's near-flood. 

Ran easy and relaxed out to my three-mile mark on Tracyton Beach Road, just before the lookout spot. I stopped and talked to an old woman there for a few minutes then turned around. My legs are a little heavy these days, I can still feel (and see) the bruise in my right quad, but otherwise I'm staying in some decent shape. Did alright on the hills, even. 41:37

supernova glide 349

Total Distance
8.00

 

Early morning run on Beach Drive with Mike. Misty, warm morning and the darkest day we've had in awhile. Out to the four-mile turnaround and back, ran pretty brisk miles around a 7/min pace, with one outlier of 6:52. Felt pretty good, although my right quad is still bothering me. Played hoops Thursday and it wasn't bad, but it really is sore sometimes and I have little flexibility. Once I get warmed up and going it's not a problem, but now it kills. Must be some scar tissue developing, which I should be careful with and try to stretch regularly in the coming weeks. Maybe a yoga class would help.

supernova glide 357

Total Distance
4.00

In Nashville, Tenn. for an editors' meeting. I ran around Vanderbilt University (that's where the meetings were) for awhile. Really nice campus, leaves out all over on a crisp fall morning. Made nine hours indoors that followed a bit easier to swallow. 

supernova glide

Total Distance
8.00

 

Morning run with Mike, a brisk 8 on Beach Drive. We started really quicky for some reason and felt like we were pushing the pace more than necessary (several miles at 7/min).  But maybe my body's just a little off from the travel and inconsistent running lately. Nice morning though, cloudy and cool but no rain or wind. 58:00

supernova glide -- 360

Total Distance
5.00

Lazy Sunday, and I was planning to sleep/read/watch the Bears away the afternoon. But as I sat there on the couch, the sun came out. This time of year, what choice do I have when I get that glimpse of a blue sky? So I threw my stuff on and went out to get some Vitamin D. It didn't last long (the sun, that is, the run lasted a little longer), but it was nice. Quickie around the two bridges at a brisk pace, for a brisk afternoon. Felt good, though I'm still in 'keep it easy' mode. A few other runners were out, so those guys must have as much apathy for the Seahawks as I do. 36:10

supernova glide --  365

Total Distance
3.00

Easy morning run on Shore Drive. Been fighting a cold this week, plus some long days at work. Played basketball Tuesday night also, and my right quad is finally healing from the deep bruise. I'm regaining the full range of motion in stretching again. Might skip the weekend's Turkey Trot though, I don't think I have a race in me right now. 21:00

 supernova glide

Comments
From Jon on Fri, Nov 19, 2010 at 23:03:08 from 74.177.97.128

Save your energy for eating on Thursday rather than wasting it racing...

From David Nelson on Sat, Nov 20, 2010 at 16:17:46 from 67.182.129.147

Exactly.

Total Distance
7.00

Met Mike at Evergreen Park for a "no watch, no route markers, no plan" run. It was surprisingly nice out this morning, guess the snow was waiting for us to get that one in. We went up the Warren Ave bridge, down through the rehabilitated Lions Park (which looks fantastic these days), then up the Stevenson Canyon Trail, back into Manette and across the bridge, then a short loop through downtown Bremerton. I'd guess it was 7 miles. We were on our feet for right around an hour, but stopped a minute at Lions to scope the scene, then stopped on the Manette Bridge to watch construction of the new span. Good morning of fellowship and relaxation and touring the city, more than anything else training-wise. Then we grabbed a quick coffee at Samudra, and I went up to the Y and played hoops for 90 minutes. I was dizzy with hunger and exhaustion by the end. Pile of French toast for brunch. 

I did something to my feet playing ball the other night. Both plantars are a little sore, not really painful but they feel swollen or something when I walk barefoot. Strange, and it seems to be the worst when I'm on the basketball court. 

supernova glide

Total Distance
5.00

Burke Gilman Trail in Seattle, you could feel the snow ready to fly but it waited for me to finish. Chilly (38 degrees) and overcast, and not many others out there. Five brisk miles, to Magnuson Park and back to Bryce and Bonnie's. Felt really good, clear head this morning and light feet. Could have kept going but it was time for church. 36:20

supernova glide 

Comments
From Jon on Thu, Nov 25, 2010 at 15:32:17 from 75.117.112.17

Happy Thanksgiving, David.

Total Distance
5.00

Thanksgiving Day community run! We had almost 50 show up at Starbucks for the annual jaunt, which was impressive given the week's weather and a fresh layer of snow this morning. But by the time we got going it was in the upper 30s, and turning slushy on the roads and trail. Nothing to worry about. Did one loop of the Clear Creek Trail, I got to run with Henry, who is up from Eugene visiting his girlfriend's family. Good to see him again. Then some social time with the big crew, and on to dinner. 

brooks cascadia

Total Distance
3.00

Llllllllaaaazy these days. I'll start again soon enough. I was at a retreat/camp north of Cincinnati last week for a corporate leadership retreat. I was planning on a few days of running, but it snowed and was bitter cold and I did not come prepared for that. But I managed to get out one morning for a quick three miles through the farmland, it was nice. Probably time I start running again. 

Total Distance
4.00

Alright, back to it. Four miles after work on the treadmill at the Y in 31 minutes, then a little lifting. With the La Nina here for the winter there will be some treadmill time over the next month, I can tell. But whatever works to get my lazy butt back running.

Time to map out a 2011 race schedule.

supernova glide 

Comments
From Jon on Wed, Dec 08, 2010 at 21:36:13 from 98.71.144.213

Yeah, I've been avoiding mapping out 2011 race schedule. Can you make me one, too?

From David Nelson on Thu, Dec 09, 2010 at 23:35:48 from 24.17.104.138

Sure. You'll be flying into Seattle pretty often, if that's alright.

Total Distance
4.00

Another evening at the Y, getting back in the swing. One at 8 and three at a 7:45 pace or so. 31:00

supernova glide

Total Distance
8.00

Morning run with Mike, most of the club was racing a 10k so it was a quiet morning on Shore Drive. Although neither of us has been running very consistently, we set a quick pace from the start. Most miles at or a little under 7, it felt like we were rushing a little. But we kept the conversation going, so I suppose we were comfortable. No rain, which was nice. 56:40

supernova glide 

Total Distance
5.50

Crazy day, and I'm really glad I found time for the afternoon run. Heavy rain was forecast, and most of Saturday it rained pretty hard. I woke up this morning to a pond in the backyard, a few inches rushing over the patio, and the basement under six to eight inches. It was dumping. I knew I wouldn't get a run in (or much of anything else) and went to work pumping and just bailing water out from the basement to save the furnace. I got things under control and the rain slowed around noon, someone clear a storm drain on our street which helped a lot, and I felt alright taking off for a few miles. 

Really warm out (50s), which was nice. Did the Warren-Manette bridges route, plus Shore Drive and a little extra to get to 40 minutes. Felt good, ran at a good pace but not pushing. Even broke out some new shoes (since my adidas got soaked this morning accidentally), and got them muddy at the park. 40:22

brooks cascadia 4 -- 6

Total Distance
5.00

Manette Hills loop, though I skipped the loop around the Y this time (I was daydreaming and just forgot to turn up the hill). Slower pace than the other day, partly the hills and partly some shortness of breath I was surprised by 25 minutes in. 40:20

supernova glide -- 410

Comments
From Scott Ensign on Wed, Dec 15, 2010 at 10:52:31 from 129.123.120.12

you still thinking of doing Newport? I am thinking about it...

From David Nelson on Sat, Dec 18, 2010 at 13:37:15 from 24.17.104.138

Actually, it had crossed my mind as I get next year's planning going. I have some friends who rave about Newport -- flat, along the water, well run, smaller field, good elevation for you highlanders too. If you decide to run it, make sure you sign up early because it does sell out.

Total Distance
8.00

Soggy morning on Beach Drive. I left my house and it was dry and 45, at the Annapolis dock is was pouring and 38. Not a good change. Mike and I slogged through the rain, it lightened by the time the sun came out. But still pretty wet, and we struggled a little with the pace. Didn't even clock the miles, but we did back off from the same run a week ago. Still getting back in the habit, I guess. 58:06

brooks cascadia IV -- 19

Total Distance
5.00

Wonderful sunrise on a clear, crisp morning over in Seattle. Mount Rainier was out, wasn't that cold, good all around. I felt pretty sluggish though, took me a few miles to get a rhythm. Maybe the last one was alright. But a good morning to be out. 39:00

supernova glide -- 

Comments
From Jon on Sat, Dec 25, 2010 at 20:23:19 from 98.71.131.202

Merry Christmas, Dave.

Total Distance
5.00

Ok, an incredibly busy few pre-Christmas days meant I waited until the day off to get a good run in again. My brother and I woke up late on Christmas Day, looked out and saw no rain and 45 degrees, which was better than Santa showing up (which he did not do anyway). So we did a nice loop around Husky Stadium and the Burke-Gilman Trail at a slow pace, and then had brunch with some relatives. Then we went and saw 'True Grit,' which isn't a Christmas movie at all, but is a good thing to do when the rest of your family has other plans for the holiday. (And since the movie sold out 30 minutes before the start, others had the same idea.) A pretty great day, actually. 41:05

brooks cascadia IV -- 24

Total Distance
10.00

Our non-traditional Christmas* continued on Sunday. My brother and I were up in Skagit Valley Saturday night to visit some friends, and we stayed. Another beautiful morning, this time a bright sun was even out over the water as we drove up Chuckanut Drive. We picked up my friend Brita and met Krissy and Brenda at the Clayton Beach parking lot for a Chuckanut Mountain route. Kind of an early Chuckanut 50k warm up run, on a great morning for it. No real plan, and since we had Timm we didn't want to get too complicated with the route or go very long (actually, everyone was in favor of that second suggestion). So we headed out on the course, then cut up the Frangrance Lake trail instead of looping around the lake, descended Cleator Road (much nicer than the race's ascent) and then headed back via Fragrance Lake. We lost Timm at the end (he cut off Cleator, then got lost) but found him. Finding him, however, meant an additional 2.5 miles for me backtracking on the Interurban. I'm guessing it was a 10-mile day, though that could be short. But we did some hiking as well. Legs were tired by the end, but not blasted and I was surprised at how easily I climbed the hills. 2:01 or so all together.

brooks cascadia IV -- 34

*We didn't chuck all the trappings of Christmas, however. We did the family gathering on Christmas Eve, and went to the late church service, and Monday night my parents will be in town and we'll do our traditional Swedish Christmas. We just moved the dates around this year, freeing up some time for other stuff.

Total Distance
6.00

Slug Clug group run and New Year's breakfast this morning. A true winter run, it was 25 or so at the start and frosty out, with a thick layer of fog and clouds. But it was dry, and I'm glad for that. We took our annual photo at Annapolis, then packed up for some group running out to Waterman Dock and back. Easy pace. I've been sick the past few days, but the fever broke overnight and after 800m or so I started to feel normal, and the rest of the run was fine. Then breakfast at Brian's house. 45:19

brooks cascadia IV -- 40

Total Distance
1362.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: