Where's the Donuts?

Ran in the new year with the annual Slug New Year's Day breakfast. This year about a dozen of us met at the Manchester Library, ran down to the water at Manchester State Park and back, and then adjourned to Doug Stutz's new house for breakfast. It should have been easy buy guys like Brian and Henry were pushing the pace. But we ran in a nice pack and enjoyed a mild weather morning with a little sun. And then went and enjoyed some pancakes. 40:35

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The usual holiday Monday run with Mike. Met at Evergreen Park, when to Lions and then through Stephenson Canyon, then up to Sheridan Road to Perry and back through Manette and downtown. Then a coffee and muffin at Samudra, bless those women for being open this morning. Good pace but nothing fast, a little shorter than we initially planned, but oh well. Good enough for a holiday and a good start to the year. 1:02:40

supernova glide blue -- 250

Wednesday. You mean Monsoon Day! No thanks. Y treadmill, I would have run 6 but from mile 5 to 5.5 the machine quite three times. I finally got the point and stepped off.

supernova glide blue 

A small group from the Slug Club hatched an idea for a group trail run when I was talking to Chris Lemke about Green Mountain last week. He wanted to show me another route to the top, so five of us met at the Gold Creek Trailhead this morning. Thick, low clouds and pretty chilly, with a little rain in the air. Not a perfect day, but it's always nice to run in the woods with friends. 

We ran up the Plummer Trail to the junction with Beaver Pond, then took that trail in the opposite direction from what I usually do. Up to the Green Mountain horse camp, then backwards on Wildcat to the Vista loop (where the "vista" was a sheet of white and grey), and back down the Gold Creek trail. It's a good change of pace, and not too different from my usual route in terms of difficulty. It was a little shorter than what I planned, but when you're with a group you stick with the mileage. I bailed on yesterday's run anyway, so this week fell short of my goal even before today. Knowing the Plummer and Gold Creek trails will help me though, it'll be a nice addition to my usual Wildcat route. And Mike got signed up for Chuckanut this morning, so I've got a training partner for the longer trail runs coming these next two months. 1:38:00

 brooks cascadia IV

Afternoon Warren-Manette bridges loop on a peaceful, sunny Sunday. Quiet out there, but a lot of walkers (and a few runners) taking advantage of a wonderful winter day. Medium pace, felt good. 38:00

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Manette hills loop. 43:29

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Rain to start, then a break, and rain to finish. Five on my little 11th-10th-Shore Drive out and back. Yoga tonight to loosen up a bit more. 37:16

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The pink sky at dawn and a view of clouds topping Mount Rainier was worth it this morning. When the view is good here, it's really good. Six out to Lions Park, along the water there, and back home. 44:35

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Four easy, meandering through lower Manette, with 6x30 second striders. Racing tomorrow at the Nookachamps 10k up in Skagit Valley, should be a nice morning for a run. 29:09

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The somewhat-annual trip north for Nookachamps seemed promising early in the week: weather was dry but cold, I was feeling good, my dad was in town to join on the drive and watch. The weather report changed Friday, however, and stuck us with a day that qualified as the race's "winter running" advertisement. 

Temp in the 30s and rain and sleet/slush the whole drive up (at least the organizers have the mercy to start the run at 10). Warmed up for two miles in a sideways rainfall, and I have to admit I wasn't really encouraged. But our old friend Dal Wylie was at the gym, so that brightened things. Dal is 70 or so, he's the old dairy farmer who taught me to run long distances for training in high school. He and his farmer buddies had a running group, and Wednesday evenings they'd do 10-15 around the fields or in the hills. He knew my dad, so he started dragging me along; and look how that turned out.

I stripped down and headed to do a few strides in the rain on Laventure, there was a big field as usual. Ran into Mac Cameron at the start line, he's one of my XC buddies from high school who I haven't seen since then. So at least I had a distraction from the weather.

A group of the 10k runners grouped together from the start (there was also a 5k and half). Five of us or so ran a 5:44 first mile, which ends with 1/4 mile or so of an uphill, then blazed a 5:30 second mile, which has a nice long descent. The pack had broke loose at that point, but I kept a guy in orange in sight, since he told me he was running 36:00-pace. I felt good until he turned off Swan Road to the hill that goes up to Baker Heights. A southern wind blew straight in our face at that point, and it was icy. Then the hill comes after 1/4 mile -- that split was destined to suck, so maybe it's ok I missed it. I still had orange guy in sight at the top, but two others had pulled between us. I got my act together on the 4th mile when the course leveled out, though I was feeling the cold and wet. I'm guessing the splits were 7 (or more) and a little over 6 minutes for those two.

At that point I caught a really small kid, he was 15. Really tough kid, he was hurting but he wouldn't let me go. I thought I'd shake him right away, but he stuck with me to the end until I outkicked him. So it was kind of fun to have some competition for the last miles, especially the Martin Road hill (another steep one) and the cruise through the SVC track. I had lost sight of orange shirt and the rest of the top five during mile 5 and actually stopped looking at my watch sometime in there, so it was good to have the kid keep me somewhat focused so I could finish with a good kick. Crossed the line at 37:40, I think I was seventh and maybe second or third age-group, and of course it stopped raining then.

The time was slower than I wanted, but still a faster race than two years ago on the same course, when the weather was gorgeous and sunny. So I'll take it as a positive sign for where I'm at. I do need another 10k this year though, I'd like to see what I can do on a course without so many hills, and maybe on a sunny day.

Mile cool down around the college, then went for some chili -- they scorched it, and ran out of coffee. Boo. So we bagged the awards ceremony and went for burritos.

I stayed in Seattle Saturday night and woke up to a pretty good snowstorm -- so I passed on a recovery run -- but Bremerton was untouched and this morning Mike and I hit the road for a long run. Met at Evergreen Park, went out to Tracyton Dock and back on the Stephenson Trail and then across the Manette Bridge. Added a loop through downtown to get over 10 miles. In the low 30s, but we had dry footing and ran a pretty good clip. The first half of the run was at 7/min. pace according to Garmin, then we backed off some but still finished pretty strong. 1:20:15

I've got a little foot pain on the right, the big toe's metatarsal bone is kind of sore when I step or lift that toe. It's more annoying that truly painful, and I don't feel it with every step. Seems like I've had this before, so I'll wear loose shoes to keep the pressure off during the day (tight shoes seemed to bother it yesterday), and hope for the best. 

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Five or so inches of snow on the ground (which is like two feet anywhere else), 12-hour workdays since Tuesday, and this nagging metatarsal soreness have kept me off my feet most of the week. Yesterday I did break out of work for a bit and went over to the Y, the schools are all closed but the Y stayed open. So I got five on the treadmill. 38:40 

My foot doesn't hurt while I'm running, it's tender on the top of the foot when I have shoes on. Not constant pain, just here and there I'll notice it. So I think it's more like a deep bruise.

Snow is melting slowly now, the city is still more or less shut down but maybe I'll go slog through it for awhile. Hopefully the streets are dry enough for a long run tomorrow, so I can salvage the week.

Five easy on the slushy streets of Manette. Didn't turn out to be much of a week, with the crazy weather and long hours. But that gave my foot some rest, it's still sore and a little tender on top, but I can stride and step without real pain. And the rain has now stopped, so it was nice to get fresh air and a bit of dim sun through the clouds. Mike and I are planning to run longer tomorrow, so that'll hopefully get things back on track. 

brooks cascasdia IV

Met Mike at Evergreen Park at 8 -- and it started raining at 8:02. It was one of those cold, icy rain mornings and we really just slogged through the run. We were both sluggish and tired, and complained to each other most of the time. Out to Tracyton dock, then back through Stephenson Park Canyon with an extra little loop through the trail (we skipped the usual creek crossing because neither of us felt like wet feet, which put us on a steeper climb we'd never found before). Then back by Harrison/Manette Bridge/downtown. Foot started hurting on the Lower Wheaton Way downhill, when we picked it up and pounded a little. Other than that not bad, and it hasn't been too sore through the day since. Even though it was a rough run and I've been tired today since, a good start to the week. No watch.

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Post-work five on the Y treadmill, 7:35 pace. No pain in my foot during the run, or after it (so far). 38:10

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Four easy miles on the Y treadmill, then I hooped it up for 30 minutes. It was ugly, but my team won. 

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YMCA loop (not treadmill). 31:20

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Dawn patrol on Beach Drive with Mike, and Brian met us on our way back for extra company. The weather cooperated on the early start, it was cold but the roads were nearly ice-free and we didn't have any rain. We probably pushed the pace a bit in the dark and I wasn't watching all the splits, but we went out to Manchester with most just over 7/min. pace. Coming back we dialed it back some. 1:45:08

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Foot felt fine, and my legs felt much better than during Sunday's longer run. So I think the sluggishness then should be blamed on the snow week. I compared the past month to last January's blog and I feel much more confident for Chuckanut now. I really was a turd last year. There's a trail 25k in two weeks to use as a check in, but this was a good week to get back on track.

Last, I've got to get this one off my chest. I try to always act respectful and keep my mouth shut when people rave about those ridiculous five finger shoes. I don't if I've met someone who wears them who isn't a zealot, and I think it's annoying (plus they are so ugly). So there was a new girl at our club today, and she's a minimalist. Which is fine, I'm not judging her, I'm glad she can get out there. But somehow Mike engaged her about her shoes (she's one of the people who have eight different pairs for every possible activity). She really, truly, used this as an explanation of their worth: "What if there's a zombie apocalypse and you can't get into a Nike store, and you need to run away? Are you going to be able to do it without your running shoes?" Everyone at the table kind of bit their tongue, but holy smokes. I think I'd rather be among the living dead than join the Cult of Vibram.

Five on the Warren-Manette bridges loop. 39:48

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Manette Hills loop. 43:50

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AM: 11th-Shore Drive loop, felt fresh and relaxed after Tuesday yoga and a day off Wednesday. 5 miles, 35:25. brooks cascadia

PM: Met Mike after work at Silverdale Stadium, they keep the lights on the evenings there for soccer practice so a group of runners and triathletes has started speed workouts at the same time. We did a 1.5 mile warm up, then 4x1 mile (6:28, 6:33, 6:15, 6:13) with 800m in between each. Then a 1 mile cool down. Felt really good, especially for the second run of the day. The miles were in control, we pushed a bit on the last one but not too bad. 8.5 miles. supernova glide blue -- 352

I was in Southern California for a long weekend to get some sun (so of course it was a wonderful sunny weekend here). Didn't get out Saturday because we were busy up in the mountains shooting assault rifles (my friend here has a new hobby), but Sunday I woke up early and took off into the foothills above his house. Good steady incline for two miles then hit a loop trail. Rocky footing, but a nice wide path and I had it mostly to myself. On the descent the human traffic was picking up (those SoCal folks must like to sleep in) so I hustled back downhill. Different terrain than I'm used to, but it was fun to be in the sun for an hour. 52:00 

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Back in Seattle, I ran from Bryce's through the UW (watched them building the new outdoor track for a bit, then peeked at the Husky Stadium renovation). Then back on the Burke-Gilman and an extra half mile or so through Laurelhurst to round out the five miles. 

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Kind of a weird run, I left work too late to meet the track workout crew so I went over to the Y to get few on the treadmill. But the place was packed, no machines open. I ran loops around the 100m indoor track for five miles. My legs could feel it by the end, though I wasn't too dizzy. 35:00

supernova glide blue -- 369

Beach Drive with Mike and Brian. Even though we started early there was a little light in the sky, so the spring is coming closer. Real mild day out there, felt good and we kept the pace conservative so we're not knocked out for tomorrow's 25k. 1:16:16

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A year ago I ran this in 1:59:54, and gushed on the blog about how well everything went with the pace and a late surge. Looking back at my early 2011 miles, I was fooling myself. This year I've been much more consistent and better with mileage, and I think it showed today by running three minutes faster without an inflated last mile due to a sprint. So I do feel good about today's race and this weekend's running, but I'll keep the enthusiasm under control until Chuckanut is done. 

Really nice weather (50 degrees, overcast, shorts), and it's been fairly dry so the trails were in good shape. Even after 10 on the road yesterday, neither Mike, Brian or I was very sore. Mike and I let two guys zip out and settled in with two others. This guy Greg was with us almost the whole time, he was really hanging tough for a guy who hadn't run much this winter and without any idea of what he was doing (he admitted as much). I admit he helped me keep pushing the pace, because after mile 8 or so I decided I wanted to drop him. We left the other guy pretty early, and one of the leaders turned around halfway to go find his girlfriend. I guess that's the competative fire that comes out for a free race. 

Our little pack ran 7:30-7:40 pace the whole time, most of the straight stretches on gravel were down below 7 (as fast as 6:42 for one we timed) and then the single track/hills would slow us down. But every time we came off the single track we nailed the pace again, which was good. Mike and I stuck together to the finish, he had his little fade at 10 or so, mine low energy point was between 12 and 14, but we pulled each other through. So we were maybe a little pokey there, but the last mile was solid and we ran in happy. 1:56:52

Clif shots at 40:00 and 1:25, and one salt tablet.

When we finished, the guy Greg was standing there waiting. Turns out he cut the end of the course and ran a mile less. Then the leader showed up five minutes after him. So a wrong turn by the guy up front means we tied for first. Navigation is part of the race, right?

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Manette-Warren bridge loop, easy pace. 39:30

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AM: Four easy around Manette. 30:33, supernova glide blue

PM: Track work at Silverdale Stadium w/Mike. Chilly, but dry. 1.5 mile warm-up; 8 Yasso 800s (all between 2:56 and 2:58) w/400 recovery; 1.25 mile cool down. supernova glide blue

Lousy weather today on Beach Drive. The rain was a little off and on through the run, but when it was on it came in sideways. The last two miles into a headwind were particularly not fun. Both Mike and I were dragging, so it was a slog and kept the pace slow. But that's what you get at the end of a good week of mileage, I'm sure the spring will come back. (I mean the weather and my legs, see how I did that?). 1:12:50

supernova glide blue -- 406

Trail run at Green Mountain with Mike and Chris, my estimate of 15 is a total ballpark number because we ran different than my usual routes and Mike inadvertantly turned off his Garmin halfway through. But we were running for 2.5 hours or so (again, kind of a guess because I stopped my watch and missed 2-3 miles on the way back), taking the hills nice and slow and then picking up the pace on downhills. 

We ran from Wildcat Lake trailhead to Beaver Pond, then up to the Vista. Then down the Gold Creek trail until it meets Plummer, then uphill on Plummer until we met Beaver Pond again. Then we ran in Beaver Pond to Wildcat in the opposite direction of how we started. 

This was a good run, I'm much stronger on the hills than the last two times out at Green Mountain, which is a good sign. And even after 2.5 hours I wasn't feeling much fatigue (I had three Clif blocks, one Enduralight, one bottle of water). A little creaky in the right knee, which was odd. Then to Hi-Lo's 15th Street Cafe for my favorite breakfast in Bremerton.

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A few easy recovery miles on Shore Drive. I was tired from yesterday's run, but not beat up. 24:40

supernova glide blue -- 409

What a day. A 75-year-old gets murdered overnight, then a third-grader shoots a classmate just after noon, then we learn the police make progress in finding a serial killer in town. Frantic one in the newsroom, but that's the way it goes sometimes. It's stressful but intense, and you walk out with a mix of adrenaline and exhaustion pumping.

I did have time (and great need) for a late run at the Y, so five on the treadmill after a long day. Started at 8/min pace and worked it down to 7:30, nothing big. 39:00

supernova glide blue -- 414

As if Wednesday's horrendous news wasn't enough, yesterday I woke to the story that a highway patrol trooper was killed overnight and then the suspect shot himself. So another wild ride in the newsroom, but this time no run. It's exhausting chasing this stuff. I just got back from this morning's run to read that another person just died, drove his car into Puget Sound. What a week. 

Warren-Manette bridges route, medium pace. 38:14

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I slept in, needing a rest from the load of the week. Two more people died Friday in crashes, this is an incredible run of bad news and it's taxing in the newsroom. It takes an emotional toll and the stress builds up physically, and my body kind of crashed last night. 

But when I woke up it was dry and gray, and I took my time and then ran out Tracyton Beach Road. A decent pace once I got moving, though my legs are feeling a little heavy. Mike and I are going to try for a longer run tomorrow, maybe trails if there's time. 58:25

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Morning run with Mike, it was chilly but dry, and we even got a nice dose of sun. Met at Evergreen Park, out Lebo to Tracyton dock, then back through Lions Park and Stephenson Canyon, up past Sheridan and down Perry, then across the Manette Bridge and a downtown loop. I wasn't as sluggish as I had been the day before, but maybe that was the vitamin D. 1:32:54

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Decided to sleep in a bit today, and swung by the Y after work. The place was packed, I ran four miles on the little indoor track and was weaving in and out of folks for awhile. 30:00

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Brisk six miles on the Manette Hills loop on a cold, dry morning. 42:25

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11th-Shore Drive loop, legs felt very heavy. But I'm healthy and just capped off a really good February, so I'll take the fatigue as a good sign. 34:53

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Long run on Beach Drive, Mike and I went out to Manchester and back. A pretty warm morning actually, in the 50s, though there was a good headwind on the return. We saw Doug out around mile 6 and stopped to chat for a bit, but otherwise kept a good pace, probably a little fast. Most miles were around 7:05. I didn't feel too bad, but Mike was complaining about dead legs the whole time. I had a gel, a Clif shot and one Enduralyte, and felt fine with that. We'll head to Green Mountain tomorrow and see how much energy is left for our last long trail run, two weeks until Chuckanut now. 2:01:12

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Second half of the big weekend double, our last heavy work before Chuckanut. Mike and I and a new guy we met named John met at Wildcat Lake trailhead under partly clear skies and a nice morning sun. I was tired from yesterday because it turned into a long day without a nap, but my legs felt good to begin. 

We somehow lost John about 1.5 miles into the run. We tracked back, took the two partial trails he possibly could have split on to, but there was no sign of him. So we decided that he's a big boy, and took off for the horse camp. We ran the Beaver Pond loop, then split on to Plummer and took Gold Creek to the vista, running the opposite direction of the last time we did the loop. I felt good until we got to Gold Creek, it's a much longer uphill than I was expected and started to feel dead legs there (about 1:25 in). We walked part of that section, then ran through the slush after the interchange to the vista. Then we cruised down to Beaver Pond again and ran a good pace back in, picking up a second wind as we headed back. Mike fell in one puddle, but other than that we didn't get too soaked although the trails were pretty messy.

I'm feeling drilled now, but the back-to-back big days will be helpful. We replicated the race, more or less, and felt tired legs but ran good distance and pace after the fatigue started to hit. I took one shot block, two Clif gels and a few Enduralytes. When we finished today I was ready to be done, but not completely spent or gasping for energy. I figure that's a good sign. 2:55:00

brooks cascadia green

A little lazier taper than I planned this week, but I got back to it today. Monday was planned off, Tuesday snowed and then I worked 12 hours, then another 12 on Wednesday. Today the sun shone so I did an early morning 5 on the Warren-Manette bridge loop then stretched well. 35:42 

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Beach Drive with Mike, the rain held off enough to get the run in. Lots of Slugs on the course today, which is good to see. I ended up with a light week because of all the hours at work, but at least it was during taper. I head to New Orleans on Tuesday morning, and return the afternoon before Chuckanut. So maybe I'll get a few warm weather runs in next week as race prep. 59:57

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Four easy miles in the Illahee Preserve. Windy day but the trees provided nice cover. My legs were sluggish the first half, then seemed to relax and loosen up. 30:00

brooks cascadia red

I spent two and a half days in New Orleans but only managed one run (thank the corporate boys for scheduling meetings from 7:30 a.m. until 9, without breaks). But Wednesday morning I hauled myself up at 5:30 a.m. (3:30 to my West Coast body) and ran with a few Scripps co-workers. The city was eerily foggy that early, exactly what I expected from the Deep South. We ran along the edge of the French Quarter, then along the Mississippi, then on a main road through downtown to the Superdome. We were standing across the street and couldn't even see the thing through the fog. I really, really, really, really would have liked to run around more of that city.

But anyway, it turned out to be my last run before Chuckanut. I felt really good actually, but running 8:30 miles helps with that. If only the rest of the week was so restful. 

supernova glide

I didn't sleep more than seven hours any night of the week, spent Wednesday and Thursday more or less in a chair for 10 hours, drank too much hotel coffee, spent Friday in an airport/airplanes then touched base at home for an hour, picked Mike up and drove north for Chuckanut. I was exhausted before even putting my running shoes on. 

We woke up to driving rain, and knew we were in for it. We arrived at the start and things were a mess (not to mention that the new starting area was a mud pit). But I was in the first wave, and once we got on the Interurban Trail things were ok. (And we were nowhere near the leaders, that field took off quickly and I'm blown away at what some of those guys and girls ran in on a lousy course.)

The rain actually held off from that point on, though things were a mess. Mike and I ran conservatively through the first aid station at 10k, then got in a good pack for the second section around Fragrance Lake. Steady pace, a little walking on steep portions and mucking through wet parts, and we hit Cleator Road in pretty good shape and in a good mood.

That's where the snow started, of course. It snowed most of the run up Cleator and we walked more than I even have. That was partly to save energy and partly because footing was a struggle when the snow was piling up to one or two inches. I ran the ridge much stronger than a year ago, but we still weren't moving too quickly because the course was so muddy and slick, particularly the downhills.

Mike and I hooked up with a guy through Lost Lake who pulled the pace along, and I left Mike on the hill out of there. I hit the Chinscraper aid station feeling really good, actually. My splits were lagging, I knew, but I was proud to be "in control" at that point. No cramping, no problems with fueling, which brought me to my knees a year ago and I swore to avoid. I caught three or four people up Chinscraper and hooked in with a guy from Eugene for the 3-mile descent. We ran a good pace but I hit the bottom without too much quad damage, and thought I had an outside chance at 5 hours if I could get any sort of good pace on the 10k.

But that plan lasted a mile and I knew it wasn't in the cards. I could get moving but just couldn't sustain a pace close to 8 minutes. Nothing was broken, but the reserve just wasn't there. And I have to admit that when I realized 5 hours was out of the question I kind of lost it mentally and was lazy on the last 3 miles. I didn't fall apart or anything, but I knew I wasn't giving it everything I had. Oh well. After the week I had it was actually nice just to relax my mind and enjoy the running. Mike came in about 11 minutes after me, called me a rotten name for talking him into such a mistake, then four hours later he was my friend again.

So despite my slowest time and weather that could be a complaint, I actually wasn't too upset. Looking at the results now makes me a little sore because I see names I should have been with, but I ended the race happy. And I woke up the next day without anything harmed, or even much soreness. A few days off anyway, but that's as much to accommodate everything else that needs to be done after a week away.

So we'll see what's next, and whether I'll ever get back to my rookie Chuckanut time. I'll be back though, it's a habit now. Y'all bloggers from the warm parts of the country are welcome to experience a Pacific Northwest spring anytime, it's a joy. Just remember your jacket.

Beach Drive with Mike, wish we had this kind of a morning last Saturday. Little headwind on the way out, but sunny and dry. We ran faster than I thought we would have, but other than some soreness in my right glute/hamstring, I'm recovered. Feels good to get moving again. 58:28 

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Easy afternoon jog in the sun after mowing the lawn. Shore Drive. Slowly getting a start to the week. 22:30 

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Four on the treadmill at the Y. I was going to run after Jaguars practice, but a monsoon hit and I didn't feel like being soaked that thoroughly. So I went inside. 31:40

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Another week got away from me; safe to say I'm well-rested. Mike and I planned on 12, decided on 8 when we arrived at Annapolis in a pre-dawn downpour, then changed again to 6 once we started running into a brutal headwind. We struggled today, it was absolutely lousy outside. But we did it. 50:40

 supernova glide blue 4 -- 39

Easy morning run on the YMCA loop, w/5x100 striders on Shore Drive. 33:00

supernova glide 4

I can't wait until this work week is done. 4 evening miles on the treadmill. 30:00

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Mid-day break for a run once the sun came out. To Lions Park and back, the place was crawling with old people taking advantage of a rare sunny day. Pretty brisk pace from the start, I think I was anxious to go, so I felt a little worn coming in. 4x100 striders to finish. 41:00 

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Mike and I met early for this one, and I didn't eat or sleep enough last night to handle it. I was dragging from about mile 2. I was so tired by the end I had a gel with like half a mile to go, because I needed a boost to finish. Engery was low, legs were shot, muscles sore, the whole bit. I think I lost a little fitness in my two lazy post-Chuckanut weeks. But the sun peeked out a bit, we ran most miles between 7:00 and 7:20, and got it finished. 2:01:00

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Warren-Manette bridges loop. 35:20

supernova glide 4 --  60

The plan was for Mike to show up at Jaguars practice to watch his daughter, then we'd do some track work when the kids finished. Bremerton High kicked us off the track so our plans were postponed a bit. After the kids got done with a workout on grass, Mike and I ran around the neighborhood for two miles. Then a lap on the track and then did 6x800 with 400 recovery between each. The first was slow but then we were really consistent: 3:04, 2:57, 2:56, 2:58, 2:58, 2:57

I was tired at the end, but not totally gassed. We probably should have added two, but it was dark by then. Slow mile cool down. 52:42

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Manette Hills loop, w/6x100 striders at the end on Shore Drive. It was cloudy to start, but then the peaks of Olympics were slowly uncovered from the gray, like someone was rubbing the scene with a huge eraser. Nice view, and the sun's on its way out. 43:45

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Morning run with Mike on Beach Drive. I let him start without me, since I wasn't totally confident in a 20-miler. So I parked at Waterman and ran back toward him, then stuck together out to Curley Creek and back to Annapolis. 

We ran well, much better energy and strength than a week ago. Most miles in the 7:10-7:20 range, with five of them at or near 7/min, including a 6:49 in the last few. And we both finished strong, which is a better sign. Beautiful sunny morning, it was worth it showing up late for breakfast. One Clif Shotblok, one Clif gel, two Enduralytes. 2:00:14

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Easy five miles on the 11th-Shore Drive loop after work. Brisk evening, but the sun was out and the wind was usually at my back. 

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Track workout with Mike after Jaguars practice wrapped up. Warmed up 1.5, then did 4x1 mile at 6:03, 6:11, 5:57, 6:06, w/800m jog between each. The times on those first two are probably a little slow because we had to run around the Special Olympics kids who were warming up on one corner. Then the Special Olympics started practicing relays, and sometimes we'd pass just as an athlete got a hand off. It's a different kind of track workout when you're racing alongside the Special Olympics team and all those kids are actively rooting against you. ("Beat those guys!" "Get off our track!") Then we cooled down a mile with the track to ourselves. 57:42

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The weather's been decent lately, actually feels like spring, but we got a spring monsoon today so I took things inside. Five at the Y while watching Mel Kiper break down the NFC Central draft options, 7:40 to 7:30 pace, then walked a few laps on the track listening to that crazy Zumba music or whatever it is they do. Quite the variety of distractions at that Y.

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Out to Lions Park for a loop and back, plus 5x100 striders on Shore Drive. Took a slight detour coming back on Old Wheaton Way to check out an urban trail project some guys I know are working on. They need people to use it repeatedly to beat down the overgrowth, so I decided to help. One section really needs the spring growth beaten back, so I ended up walking (squatting?) through a short stretch. Kind of a cool little trail in the middle of an otherwise all-streets run. 

Felt a little sluggish today until I got to the striders, then my legs loosened up. 47:29

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Met Mike and his brother-in-law Donnie on a wonderful sunrise run along Beach Drive. Early light on the Olympics, mild temps, Donnie yapping about who knows what the whole run. (He's fun, but a talker.) We probably ran a little fast in the middle portion, with a few miles around 7, but other than that a medium paced run that felt fine (except that we were late for breakfast again. We can't start on time for the life of us.) The run was actually 14, then I went over to track practice and ran a fartlek mile with my distance kids then had them work on relay handoffs. 1:46:20

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Manette-Warren bridge loop. 36:29

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AM -- 3 around Shore Drive, 22:00

PM -- Workout with Mike after Jaguars practice. 1.5 warm-up, 10x800m w/400m jog between, all between 2:58 and 3:00 after an initial 3:03, and the last was 2:55, 1.5 cool down. This was after standing in a pouring rainstorm for an hour with the track kids. It let up for our workout, but I was pretty cold and wet.

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Took a day off from running Thursday, then snuck out of work early today to take advantage of a nice spring afternoon. But the afternoon run suffered from some tired legs and a Poor Lunch Decision -- my noon burrito was still hanging around at 2:30. Ugh.

YMCA loop, nice and easy. 31:53

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Short night of sleep (5 hours) to get out on the course before dawn. Mike ran 4 before I met him at Annapolis, then we went to Yukon Harbor and back. We kept the pace at 7:10 to 7:30, with just two or three outliers close to 7. I actually felt pretty strong the whole way and we were getting stronger to close the run. We even did a surge in the last mile just to see if we had "it" at that point. We did, but then backed off into the parking lot. Two Clif gels and three Enduralytes. 2:15:00 (ish, I forgot to stop my watch when we finished).

Then I tacked one on at Jaguars practice with the kids, at 7:45 pace.

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Warren-Manette bridges route in a nice mist. 37:00

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Easy on the YMCA loop, plus 5x100 strides. 33;59

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Real easy miles on Shore Drive. 31:59

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Two at the Rainier Beach track meet with the Jaguars, then drove to Spokane. 

Back to Spokane for the annual Bloomsday race and post-race fiesta.

Beautiful morning to wake up to, bright sunny skies but not too warm. Our group of 11 drove into Spokane and set up camp at the bus station, as usual, but we could have just stayed outside for the hour's wait (though it was nice to beat the bathroom crowds). We were even in the Second Seed staging area 15 minutes before the start, which might be a record for us. The extra time paid off, because I was able to sneak in a bathroom trip with like 3 minutes until the gun and still sneak up to a good spot in the crowd. That positioning was part of this year's plan, I figured I could shave a second or three by simply not wasting time stepping around people in the first 400 meters. (The goal was to drop six seconds overall, which I was very confident about and felt great about all morning.)

The start was like usual with a morass of people, but I had a pretty easy time weaving through the field this year. I think the spots just opened up my way, nothing strategic that I did. So let's say I caught a break, and ran pretty evenly and relaxed for a first mile of 5:46. I was with the Whitworth track team at that point, and let three or four of those guys pull me through the second mile, 5:50. I was a little stiff, like I didn't stretch enough, but figured the pace was correct and that I'd loosed up as we got out into the sun. The third mile was about the same, even with the smaller hill we had to climb, and I had a 5:50 again.

I lost a little momentum on the turn near Spokane Falls CC, and felt the pace slip as that road crests. I figured it was ok to float a bit because I had a downhill coming before Doomsday Hill, and ran 6:00. Still ok, as far as my goal time went, even though I knew I'd slow up on Doomsday. I was actually passed by a lot of people up the famous hill, maybe 8, but I kept the pack I was tailing in sight and tried not to let my heart race while grinding uphill. The race put timing mats on the bottom and top of Doomsday this year, so I figured people would be tempted to race it. I crested and hit the mile at 6:18, maybe a touch slower than I should have. I thought I'd get there sooner, but those mile markers are always a little farther than you think.

Mile six was the one I usually struggle with, and I did again this year. It's not tough, it's just mentally tricky to adjust the pace back down when you come off of Doomsday. I knew I needed to keep it going sub-6 there to hit my sub-44 goal, but fell prey to temptation and rested mentally a little bit. I kept the pack in striking distance but this guy was surging and falling behind all weird next to me, which maybe threw me off. The mile went by in 6:13, which was 10 seconds slow and I knew put me right on the edge for the goal time.

The pace picked up there for the group I was with and I hung with them, even put on a little surge that actually felt pretty good. I managed to keep that pace consistent through the last mile, which really whizzed by. But even a 5:53 and 2:24 (for 0.46) wasn't quite enough. I knew it when I turned the corner for the last 200m. The finish is a downhill stretch toward a bridge and I could see the digital clock pass 44:00 as I approached. Shoot, it was a 44:15. I managed to clip one guy right before the line, but I needed the guy in front of him to make Top 25 for my age group (which is a perenially goal).

I was spent, and stood there second guessing the little surges here and there that make a difference in a shorter race like that. Ah well, only 10 seconds off last year's time, so I can't cry about it. I love the course, had another wonderful experience, picked up the best finisher t-shirt of the past three years, and ate my $25 worth of pizza/donuts/fruit in the Second Seed tent. Then Mike and I cooled down for two miles as the streets of Spokane emptied, sat on the grass for an hour as our 40,000 friends left the neighborhood, then drove back to Donnie's and ate too many nachos. That's the most important annual goal, and we all nailed it.

Probably didn't need two days off, but I was exhausted Monday from the race and travel, and spent that afternoon and Tuesday in the yard instead of on the streets. Had to be done. Back to the trails tonight, easy run at Illahee Preserve, where there's some serious trail work going on and signage being built. 37:57

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11th-Shore Drive loop. 

Evening run around Bremerton w/Mike, we even went out on the breakwater. It's been wonderful the past few days, 70s and even hinting in the 80s. 35:00

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Warren-Manette bridge loop on a warm evening. 37:46

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Mike's tapering for the Spokane marathon on Saturday, so I met him tonight for his last taper run before hitting the road. Easy (less than) three or so around Evergreen Park neighborhood. 22:00

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Green Mountain. Timm's in town, so I skipped work and went trail running. We're both hoping we get selected for the Crow Pass Crossing in July, and Timm needs some hill work. Ran a slower pace to pull him along, but still a good run. Beaver Pond and to the Vista and the loop back. The last 1/2 or something I walked in, the downhill was pounding my right knee. Hadn't felt that pain before, kind of under the kneecap to the inside of my leg. Also an ache in my left front hip flexor. 1:41ish. 

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I signed up for this race as encouragement for my cousin's wife, who's getting into running, and then talked my brother into joining as well. So there was no plan for whether I'd race or pace others. But as we milled around Sunday morning in a big "fun run" type crowd, the competative juices started to flow a little, and when the announcer called for all sub-6 minute mile people to come to the front (and only a handful did) I couldn't help it. I decided to race.

We had warmed up a mile, from Bryce's house to Montlake Boulevard, so avoiding the traffic of 4,000 cars around the UW was a good omen. Like I said, it was a small group up front at the start, so I had no trouble getting out quickly. There was a large contingent of Club Northwest runners, so I figured I'd pace with them. I missed the first two mile markers but luckily was alongside a guy wearing a Garmin, and going by his beep I ran 5:41 and 5:37 or so on two pretty flat miles, maybe a slight downhill on the second. I've deleted the splits on my watch without writing them down, but if memory serves I hit around 5:40 on the turn up the University Bridge (a hill, but not a steep hill), and then surged for a 5:13, trying to put away a tall CW woman and two other guys. As we hit the four-mile marker I had another handful within striking distance, and quickly reeled in two guys at the turnaround on Montlake. By watching the runners headed toward the finish I guessed I had a shot at the top 20, and on the last route through the athletic complex I tracked down a group of three women. Caught 'em all, even had a little kick on the slightly uphill finish. But I was just outside that 20, and finished 28th. Another 20 yards and I would have picked off one more guy.

I liked this race, it went fast and I really felt strong all the way through. It felt great to be able to find some reserve on that fourth mile to surge rather than floating, so I guess I have some speed at the moment. And it was one of those few-thousand-runners-raising-money type of things, so it was a fun atmosphere. Timm, Alicia and Eric all ran well and had fun too, and we walked home after the race and had some french toast.

adidas Adistar

Ran with the Jaguar kids today, so the miles weren't fast but they were fun. We did 3x1 mile, with one surging the straightaways, another at a medium pace (6:35 to 7:35, and I ran between kids to encourge them), then a fast 800 (2:50ish) followed by 800 jog. Then I ran another mile on my own. 

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A few miles on 11th-Shore Drive, but a pretty quick pace for an after-work run. 32:00

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Warren-Manette bridge loop w/Timm. Easy pace, no watch, really sunny morning. 

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Timm and I ran from home over to Evergreen Rotary, met Mike there. Up the Warren bridge and out to the Tracyton boat launch, then back to the park via the Manette bridge. Then a cup of coffe and a snack. 1:28:00

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25 miles on the bike today, longest I've done that in awhile (and I'm saddle sore to prove it). Home to the ferry, then downtown Seattle out to Laurelhurst (bbq break) and back. 

Timm flew out to see our parents this afternoon, but before he left we meandered around 11th-Shore for awhile in the morning. Real easy pace on a sunny morning. 25:35

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3 w/the Jaguars on the track, running shorter intervals at around sub-6 pace, then practice ended and I went to Illahee Preserve for another two or so. 

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Met Mike at Evergreen Park, ran out to Tracyton boat launch and then back via the Manette Bridge. We ran 7:30 pace or something, but we were both exhausted from being up late the night before. So we sat at the bakery an extra long time, which means we solved more of the world's problems than usual. 1:04:10 

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4 mile YMCA loop early, easy pace. 29:49

PM -- 2 more around the track with the Jaguars (300s, 500s), so it's a small tempo workout. 

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It's only Tuesday and already turned into one of "those" weeks at work, and I was in too early and gone too late to fit in running today. But I did learn that the Nelson brothers made the cut for the Crow Pass Crossing! So I have about six weeks to work on my mileage, hills and bear-avoidance tactics. 

Warren-Manette bridge loop. This week's monsoon morning weather took a short break, so at least I was dry. 37:45 

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Long, long day at the track yesterday hosting our annual Bremerton Jaguars meet. 11 hours on my feet had to build some endurance or something. I almost stayed at the track and ran a few alone to clear the day away; instead I met some other coaches for beer and pizza. And ran Sunday instead. 

Just shy of five on the 11th-Shore route, including a detour up to Manette park for 6x75m striders on the grass. Nice warm evening, kind of finally felt like summer. 35:26

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Easy 4 at track practice, I ran with the kids at like 8/minute pace around OC's campus, then did 100 yard strides on the grass in bare feet. 35:00

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Sun came back out, and I found time to run again. Over to Lions Park for a loop and back via Shore Drive. Added 5x100m strides. 46:25

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In two weeks my brother and I and two other guys are going to try to climb Mount Baker. So our Crow Pass Crossing trail will include some steep, slow mountaineering. Yesterday we tried to get a training hike in on Mount Rainier, with a goal of going to Camp Muir, which is at 10,000 feet. 

We had a forecast of partly sunny, and on the drive up the Paradise that sounded about right. We saw the sun a bit, though the clouds gathered as we parked the car. It was cold, maybe 45, with some wind and a little fog. The trail is completely snow now, so we were on the boot tracked path from the start. We hiked without problem for an hour, and there was one hint of the clouds trying to burn off. Climbers on the way down were telling us that Muir was in the clear. But from then on the wind picked up and a driving rain didn't let up. By the time we were at about 8,000 feet (a bit past the Pebble Creek crossing, where you enter the snow field), we decided that it wasn't going to improve. It was as close to a white out as I've been in, visibility couldn't have been much more than 40 yards. We were pretty soaked as well, which is when hikes turn from fun to frustrating anyway.

So maybe 5 to 6 miles of high-elevation hiking in the snow. No scenic views, but we got a cup of hot chocolate.

I have two kids still advancing through the USATF Junior Olympics, so I practiced with them to give them a pacer. 3/4 mile warmup, 4x400 then 4x500, then 800m cool down. Not a lot of distance, but some good track work. 

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Warren-Manette bridge loop, quicker pace than usual. We may have some warmer days on the way, which would be nice. 34:00

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My brother is in town, so I took the day off and we went out to Green Mountain. I really need to get some time in the hills if I'm going to be ready for Crow Pass Crossing. 

Started at Wildcat trailhead and took that to Beaver Pond. At the Plummer split we went down and caught the Gold Creek trail back up, which is definitely steeper than Plummer. Then caught Plummer/Wildcat again and went to the Vista, then back down on the Wildcat loop with one extra hill above the horsecamp. 

Between not running that distance for a few weeks and the "heat" (it was 73 or something), I was pretty taxed when we finished. 2:20

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Shake out run, I went to bed with some tired legs last night. 11th-Shore Drive. 31:00

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Spent the morning at the Pacific Northwest Jr. Olympics qualifier (the girl I coach won the 1,500!), then headed to work for my monthly Saturday shift. The heavy rain broke around 4, and I had runable clothes on, so I spent dinner break on a quick loop of the Warren-Manette bridge loop from downtown. Took a little exploratory detour up the trail near Harrison Medical Center, which is actually a nice little tucked away surprise and adds a decent little climb to that route. Then back to work to get the paper out. 31:00 

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Another morning at the Junior Olympic qualifier (four kids on our team won dual 100/200 titles, big time weekend for the Jaguars), then I picked up my brother and we went to Discovery Park in Seattle. We parked at the lower north lot and did one large loop of the park, plus a backtrack to toss in two additional hills. Then 6x100m striders in the grass to round out 7 miles. Pretty warm by the time we finished, but cut short so we could pick up mom and dad at the airport. 57:00

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Kind of a weird running day, and I didn't get good mileage because I chose to mow the lawn tonight rather than extend my run. Most of our track team took the day off because they ran yesterday, but a boy who qualified in the 400m needed a workout. So I ran 8x200 with him, with every one at a sub-30 second pace. That's a little more intense than what my legs are used to, and though I don't feel "worked," I think my hamstrings may feel this one tomorrow. But at least the grass is cut again so I'm not a shame to the neighborhood. 

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Easy five on a Sunday afternoon w/Timm, Warren-Manette bridge loop. 40:00

Started the holiday off by driving north to Skagit Valley, and then heading up Chuckanut Drive to Clayton Beach. Timm and I wanted a longer trail run, and hit the Chuckanut 50k middle loop. Warmer than I've ever run this one before, which was nice. We made good progress and ran a pretty good pace, all things considered. I waited for Timm at the end of each stage, but he would have been on a sub-6 hour 50k pace, which is a good sign for Crow Pass Crossing. I felt good overall, though my hip flexor bothered me on the Lost Lake climb. Other than that the hills were a breeze. We skipped the chinscraper because we needed to get to a bbq, and when we got there I soaked my legs in Puget Sound for awhile. 3:10:00 

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Shake out run downtown, I needed to pick up my car before it got towed. 

Early run on 11th-Shore Drive. 31:00

Timm and I met Mike and Donnie at Evergreen-Rotary Park. We wanted to run 10, but those guys had family plans later in the morning so we negotiated the run down to 5 miles so we had time for a cup of coffee. Priorities, right? Warren Ave bridge to Lions Park, then back Old Wheaton to the Manette Bridge and a lap of downtown. Easy pace, wonderful sunny morning. 42:26

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After a long day down at camp, Timm and I snuck in a pre-dinner run on a beautiful summer evening. Out and back on the Burke Gilman trail, 7:35-7:45 pace. 40:00 

Manette Hills loop, with my new addition of the short uphill trail by Harrison. I went a little too far and ran into a homeless encampment where the trail peters out, I won't forget where to make that last right hand turn now. I also won't be sending any children on that particular part of the run. Easy pace on a warm day. 43:45

Track workout night. After a real easy Jaguars practice (taking the kids to Hayward Field Saturday for the last meet of the season), I stuck around on a warm evening (80 degrees) for a Yasso 800s workout. I'd like to get 3 of these in before the marathon, and I have about six weeks more to do it. 1 mile warm-up, 9x800 w/200m rest between (which may be too little), then 800m cool down. The repeats started too fast, and I was without water. Still... 2:40, 2:46, 2:52, 2:49, 2:51, 2:50, 2:54, 2:51, 2:55. It's actually a pretty good set, if a little inconsistent. I'll shoot for 12 next time. 

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In Eugene, Ore. for the Track City Classic, and since I'm a year away from the master's category, I settled for coaching, watching, and doing a 5-mile run around the UO campus with Henry. We went in the warmth of the evening, there were tons of people around. From his apartment past Auzten Stadium, then to the north bank river trail and across the Wilamette, then through campus and back on the trail from another direction. It's a beautiful place and a really nice city to run in. I was impressed, and next year when we bring the Jaguars down their old coach may just hop in the 800 and 1500 and see what happens. 42:02 

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Got a little lazy to start the week. But taking it easy heading into Saturday's race is probably alright. Easy morning run on 11th/Shore after a night with little sleep. 30:00

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Warren-Manette bridge loop, medium pace. 38:00

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The Crow Pass Crossing was easily the most difficult and humbling race of my life. I have my excuses, like having underestimated the course during my own training on trails, rough weather, some poor gear choices and struggling mentally during the second half, but I'm also convinced that this 24ish-mile route was just an incredibly tough course that Alaskans handle better than some (relative) flatlander. I'm glad I did it, and more glad I'm on vacation this week to rest up. 

The race started in a downpour at the Crow Pass trailhead past Girdwood. Timm had picked me up the day before, and we got our friend Heidi and went to the pre-race meeting. More than a dozen people had already dropped, so she got a spot and her husband drove us all down to the start at 5 a.m. Saturday.

The race starts in the parking lot, so you run about 100 yards and then everything bunches up on the trailhead. After walking 20 feet the group spreads out and the first uphill climb begins. The climb (advertised as 3,000 feet over 3 miles) actually wasn't as tough as I thought. Very runnable and a decent gravel trail until the last 3/4 of a mile or so, where everybody hikes up until the Pass flattens out. I made the Pass at about 39 minutes, depending on where people consider themselves "making it."

The course flattens out at that point, but then you're on an snow field. I took a break to rearrange my hip pack, which was a bad choice for transport. It centered poorly on my hip and bounced around too much, and I could have used more water. Should have went with a backpack. After crossing the snowfield there's a creek crossing. The race organizers tell you about the river crossing and one major creek. They don't tell you about the two dozen other small creeks where you get wet. So now it's rainy and really windy on an exposed face, with soaked feet. The first glimpse of a glacier is here, which was pretty spectacular. Maybe I shouldn't say glimpse, since Raven Glacier is huge and right in front of you, and the trail kind of follows it downhill. 

Speaking of downhill, this is where I got drilled. The footing was sketchy on the rocks and scree, and then periodic snow fields were thrown in. So you're running sideways in and out of the snow, and then the snow turned into a steep downhill. I think there were three of them, and by the third I had given up and just slid down on my butt. Hot-footing it quickly kind of works but beat my legs up, and I always ended up slipping and falling anyway. 

Coming off that the trail goes through a really muddy stretch, where the grade levels out to something runnable but the trail doesn't really. I was hoping to get going here, but the course just doesn't allow that (at least for lower-48ers like me). This part was really overgrown (which especially sucks on a rainy day) because hikers have been discouraged from thru-hiking all summer. There was a moose kill and rangers were worried about bears in the area. 

I passed a few people through here, but the going was really tough. There's no straightaway to stretch out your stride, it's really windy and muddy with grass-covered rocks popping up every so often. It's probably an amazing hike. I admit I got a little mentally beat up here, the soaking was getting me down and I slipped a lot on the slick rocks, and I ended up alone for a good stretch. When I stopped for a bathroom break Heidi and a group of three or four passed me. I quickly caught up to them when the trail opened up a bit and hooked in for the river crossing. 

We linked arms and waded across as a group of six, which calmed me down in the thigh-high glacial water. The water was actually really refreshing, even on a cold day. After crossing you end up running in a little creek for 100 yards or so, so we were soaked thoroughly by then. The group followed a guy through the drainage, which was also fortunate because I really would have lost the trail there. Stuck with a little pack along the river for awhile, which was nicer footing and a good view.

When we wound back into a spruce forest I took out with a guy named Bill that I had met the night before. I would have liked to stick with him, but as we neared the 3-hour mark I started to hit the wall. This was a bad sign. I was about out of water and really cramped in the quads. I lost Bill, then ran with a girl for awhile until I kicked a root and tore open the toe of my shoe. The little insults were starting to add up, and my quads were completely shredded. She left me, then Heidi and two others passed as well. I went through a pack of shot blocks to get some fuel in me (I hadn't paid really good attention to fueling because I was so focused on not tripping), but ended up doing a pretty slow pace with multiple walks on the uphill portions. It was so difficult to find footing, and even the little high-steps or jumps over logs were killing me. 

About four miles out there was a campsite and the women there gave me cookies and some water/gatorade, which was good for a little boost. Then at 3 miles another guy helped me with some water. The last three are actually pretty nice miles through a thin forest on a wider dirt-and-rock road, though I was pretty mentally beat by then. As the road started both legs completely cramped up and I had to stop and take a little walk. I was passed by three or four guys through there, though I caught up with one with a mile left. But the last stretch is insult to injury: a steady uphill mile on a gravel trail to the visitors' center. Me and this guy were running side by side, both of us going "ugggghhh" every time the trail turned and we didn't see the finish. I took a slow step just before the last bend as my hamstring cramped one last time, and he beat me by two seconds or something. 

But the death march ended eventually, which is when it really started pouring again (or maybe I just noticed it again then). Some friends were waiting and taking photos, and they hand you a Snickers bar for crossing the line. I was dead, and freezing, and cramping, but also smiling. Timm ended up just five minutes behind me, which is really awesome for him. He's a tough Alaskan, what can I say?

I realize this blog makes it sound like a death march, but the story is worth it and I really did have fun, all things considered. What a gnarly course, what a tough group of people, and what an amazing place. 

Up in Noatak after a day off. We had a really nice morning and Timm and I are both still pretty sore, so we did a real easy shake-out to the Pit and back. The Pit is the gravel bar where boats are launched. 

Another short jog to the Pit, then bailed some water out of the boat because Timm has a small leak, then back. A little windy out there, hopefully the weather lifts a bit this afternoon. Feeling recovered now, no more soreness. 

Given that I ended up home and in bed after returning from Alaska at 12:30 a.m., and that I'd only run twice since getting the crap kicked out of me by the Crow Pass Crossing, I showed up at Whaling Days for the company more than the competition. Henry is in town and I had convinced him to run, I hadn't seen Mike in a few weeks and I knew he'd be there, and some of the kids on the Jaguars were planning to race so I wanted to support them. I was in a daze the whole time, woke up maybe an hour before race time, didn't get a chance to use the bathroom, and warmed up maybe a quarter mile. Brilliant strategy, I realize. 

I had convinced myself that I'd just run slow with Henry and chat, but when the gun goes off I couldn't help but be pulled along on Silverdale Way. I just can't let high school girls run ahead of me, at least not yet.

So the start was slow but by a half mile in I was kind of finding a pace. I had let the leaders go to far to really compete, but I figured I'd just pass people and see what happened. First mile in 6 minutes even, and I actually felt loose and energetic after waking up. I passed a few more on the way up Newberry Hill and hit the second mile in 6:10. Then I tracked down two or three guys on mile 3 and settled in maybe 10-15 yards behind a guy in a green shirt, with another pack (the one I should have been with) in view. Mile 3 in 5:50. We turned to head down Anderson Hill there, but between really having to go to the bathroom and starting to feel Crow Pass at that point, I decided to just settle with the guy ahead and finish strong. I held my spot and ran a 5:42 to finish, and looked healthy and strong crossing the line. Not exactly where I'd want to be, I supposed, but not bad all things considered. 

Then Henry, Mike and I watched everyone else finish, jogged a cool down mile toward the mall and -- rather than doing one or two more miles, like I probably should have -- stopped at a coffee shop and sat outside chatting for an hour. What can I say, I was still on vacation.  

Warren-Manette bridge loop on a warm Sunday evening, but from my office so it was a mile shorter than from home. Easy, easy pace, my legs were heavy getting going. But I wore my new air-conditioned shoes! 31:45

brooks cascadia 5 -- the ones from Crow Pass that are soon to be retired 

Evening run to Tracyton Beach Road turnaround and back through Lions Park. A little stiff getting started, but a comfortable pace after I got moving. 58:05

supernova glide 4 

Track workout night, nice and warm out. Henry met me there and we warmed up together for one mile, then he did some Crossfit garbage while I ran around the track. Yasso 800s at 2:50 pace was the plan, between 10 and 12, w/200 jog between.

Splits went 2:50, 2:45, 2:51, 2:50, 2:50, 2:51, 2:51, 2:49. Then I took a break, got some water and chatted with Henry, and he talked me into a goofy finish (you know, that Crossfit crap). (I'm kidding. Maybe I wouldn't be such a weakling if I did that kind of thing more often). We ran 800/400/800/400 without a break, but the 400s were backward. I still hit 2:50 and 2:48 for the 800s, but the backward laps (2:37 and 2:13) were not relaxing in between. By the end of the second one my calfs were really fatigued/cramping and I felt a little dizzy.

Even though I was still hitting my times, the stress of the backward running made feel 10 good enough to call it a night. My quads are still pretty sore from Cross Pass, that's where I really feel beat up. But other than that this was a good workout. One slow mile cool down. 

supernova glide 4  

Warren-Manette bridge loop, my legs are heavy this week. 39:23

11th-Shore Drive, a short version then up to Manette Park for 8x75m barefoot in the grass. Felt good to do that. 39:00 

supernova glide  

Manette Hills loop, with a new middle part of the route to go through the Stevenson Canyon trails. I probably could have extended things a bit in there, maybe next time. My legs felt as good as they have in three weeks, first time I haven't been sore/tired in the quads as I get started. 47:25

brooks cascadia red 

Track workout night. Mile warmup, 6x1600m @6 min. pace w/200m easy between. They were a little uneven —5:56, 6:01, 6:04, 5:56, 5:51, 5:56 — but felt really strong, especially toward the end. Then an 800m jog with Henry and we got out of there. 

supernova glide 4 

Long out and back on Tracyton Boulevard (the road past the boat launch). Turned at Allen's Corner. Good pace, and I ran a few quicker miles on the way back because my legs felt a little frisky. Trail race tomorrow up in Kingston. 1:40:00 

supernova glide 4 -- 465 

The inaugural Peninsula Relay Challenge would have been ripe for complaints, if it wasn't such a perfect weather day and good group of racers who didn't really care who finished where. As it was, an imperfect race became a really enjoyable morning, so who cares about accurate splits, course directions or wins. 

My friend Mark talked me into this, he's a big stand up paddle guy. The race was a 10k SUP (which actually ended up being 5 miles) from Appletree Cove to a pretty little private beach in Indianola, where I took over for a 12k trail run (with some roads) to the White Horse Golf Course, tagging Brian, who rode 10k on a mountain bike and some roads back to Kingston Adventures. There were only like 6 teams and 5 solo racers, but that ended up being plenty. 

I warmed up for 12 minutes or so and then Mark tagged me as the third off the board. I was at least 3 minutes behind the first kid, who was one of those local 17-year-old XC runners who I dread racing against in August/September. The other guy was 90 seconds ahead of me, but in the shuttle over he confided that he hadn't run in 3 weeks at all, and 8 miles is his longest race ever. So I figured I could catch him. I didn't know how many times I'd have to catch him. 

 After running up the beach and across the driftwood, the race joins a really nice, moderate and shady trail. There were a number of little wooden bridges over what are usually wet spots, but it's been dry so they were no problem. Lots of twists in the path as well. I caught the guy in 2nd about 7 minutes in, after the first hill. I figured it was me chasing the high school guy, and I had no idea where he was. 

On to the first road stretch, then back into the forest. It really remained shady, which was wonderful on a warm morning (it's 80 here, which is like an oven for us). Through the trails, down a gravel road and then back on trail, then another asphalt stretch through a neighborhood. I missed a turn somewhere here, and ended up screaming down a big neighborhood street which, I didn't realize at the time, was near the Indianola Beach, and the mid-point aid. I hit a T in the road and saw no markers (the markers had been a little iffy up the that point as well, almost missed a few already). So I started to run back up the hill, until I saw a woman in her yard. I asked if she'd seen runners, and of course not. So I sighed, resigned to an extra hill climb with no idea where I was -- and then the woman goes "You mean those guys?" And the leader and guy I had passed once were headed down the street that mine T'd into. Somehow the guy in third had cut the course and passed the leader and me. Catch-up #1. 

So I caught them at the aid, and then we headed out on the beach, which I didn't know was part of the course. 3/4 of a mile through the sand and rock and some kelpy tide pools, so we got wet and I passed 2nd again and got right up behind the leader. Luckily a girl the leader knew was standing at the point where we turned back onto trails, I would have been completely lost without her. 

On the trails I stuck behind the leader, maybe 20 yards behind. We crossed the highway and got back on trail, then after cresting a hill I caught him. There was a split in the trail without ribbons or a chalk mark, though a permanent "trail" marker pointed right. We rolled the dice, and were wrong. We ran at least 10 minutes on this other route, which dropped us right back on the highway, maybe 40 yards from where we had been 20 minutes earlier. So back into the woods, back up the big hill for a second time.

After that detour we were behind three runners, and I thought the gentlemanly thing to do was stick together. So the kid and I settled into a pace, talked about his season, and just enjoyed a nice run. We caught one one the streets through Suquamish, and he happened to be the guy who designed the course. Guess what we asked him about? 

Then the trail leveled out, and I had a sense we were somewhat close because we were over 50 minutes. The kid's mom or someone was there yelling at him to beat me, so I decided the sportsmanship award was back up for grabs. I took off, and left him pretty quickly. After spreading out the gap, the trail turned onto a power line trail that was wide, rutted, overgrown, rolling and in the sun. It was a little rough to finish on, but I trucked through. I caught another guy who I hadn't seen all day, and then picked off the young guy for the third time, maybe 400 meters from the finish. Rolled in and tagged Brian with my watch at 1:07. I have no sense of the distance, so I'll guess that we added a mile. 

Brian lost ground to three guys on the bike, and we ended up third overall for teams, and behind one solo. Of course, he also got lost. The race director was real apologetic, he blamed it on someone else but we laughed it off. Kingston Adventures had plenty of pizza waiting, it was beautiful and full at the Kingston Marina, so I went home happy.

Also, it was good to run a longer tempo run backed up against yesterday's longer run. It was good to catch and beat a kid who's been training for XC, and hold him off. I've got a marathon in a few weeks, so I'm trying to squeeze in some training like this.  

brooks cascadia 6 

Warren-Manette Bridge loop. 36:00

brooks cascadia 6 

Lions Park, beautiful morning. Any maybe newsy: I heard a lot of sirens, so better go find out what's happening! 

brooks cascadia 

I had this scheduled as a long slow run, but got into a rhythm and changed my mind a few miles in. So it was a longer tempo run that I cut a little short of what I had planned, and I'll head back out tomorrow so I get good distance for the weekend. 

Back at Annapolis for the first Saturday since May or so, and it was quiet. Cloudy and muggy. First few at 7:10 pace or so, then a 7/min and worked down into a marathon goal pace for the rest of the run. 6:40, 6:50, 6:50, then a slower mile up the Manchester hill, then 6:30 to 6:40 the whole way back in. Mike met me at mile 10 or so and we ran a few together, he didn't expect the uptempo pace today. 1:50:09 overall. 

Other than a little hamstring and right hip flexor fatigue at mile 15 everything went well. Wore new shoes, although I mistakely bought Supernova Sequence rather than Glide last night. (The running store emailed to say "We sold you the wrong shoe!" That's customer service.) But my feet did feel good, the glides were ready to go.

In the back of my mind I'm worried I don't have enough base miles, but I have done more tempo work in this prep than usual. And I suppose I do have some long runs in me with Chuckanut/Crow Pass base earlier in the year. So we'll see how that goes in a few weeks at Skagit Flats. 

supernova sequence -- 16 

YMCA loop, a little stiff from yesterday but not bad. I think these shoes will be ok, they are more sturdy than the glide though. Hopefully they break in a bit. 30:57

supernova sequence -- 20 

Lebo to Pat Carey Vista and back, 44:04. My hamstrings are really, really tight and sore from bending over doing yard work yesterday. Hopefully they loosened up with an easier run, I'm headed to the track tomorrow. 

Speaking of yesterday's yardwork, when I was in my front lawn pulling weeds a large group of runners came trickling down Alder Street. The first guy was wearing a diaper, others had weird knee socks, others had dreads, and a few were carrying mai tais. We have Hash House Harriers in Bremerton! They invited me to "come hash, man!", but those weeds don't pull themselves. 

 supernova sequence -- 26

Track workout Tuesday, I moved it up this week because I have friends in town the next two days. I'll do some hiking, but probably no running. Hammys still pretty tight and sore from Sunday. 

Yasso 800s today for the last time of the summer before the marathon. Mile warm-up, then 11x800 with 200m at 8/min pace between. Splits went 2:56, 2:56, 2:53, 2:53, 2:53, 2:56, 2:58, 2:56, 2:56, 2:56, 2:50. The last one was tough on the quads and hammys, but I was pushing it then. Fitness was fine though, so that's a good sign. 

supernova sequence -- 34 

Bad run today on what should have been my last long one. A combination of things led to an afternoon rather than evening run. It was warm, my legs were worn out from hiking Wednesday/Thursday, I have some stress at work I'm not handling well, and I got 5 miles out and knew this was a bad idea to push it. Mostly an overall slog feeling, with really tight calves. So I'm discouraged about what should have been a better day and better week, and a little worried about what the race holds two weeks from now. 1:15:00

supernova sequence -- 44

20 minutes through a business park in Cincinnati before my meetings got started. I spent most of the week here, at an outpost Holiday Inn next to the airport, and didn't really enjoy it. The trip and the lead-up at work was not good for running, and given the poor past week of training, big distractions at work and some nagging doubts about my fitness and health, I'm dropping Skagit Flats. It's just not a good idea right now, that's the way it is sometimes. 

supernova sequence 

This is the goofy race I just can't miss, and it was another good day at the local 5k that loops around downtown Bremerton three times. The start is less than two miles from my doorstep, so I woke up late, warmed up on the way over, registered and was ready to go 20 minutes later. A few strides up and down Pacific while watching the 1 mile, and it was time to race. 

This 5k always brings out the Olympic High XC team, because their coach is race director. They must have a down year coming, no studs in this group. There was one young guy up front in a Kenya shirt (definitely not a Kenyan though) I figured I'd race with, and another North Kitsap runner I recognized. Unlike every other Blackberry Fest race I've done, the high schoolers didn't sprint from the gate. I had to set the pace alongside the Kenyan, and we moved out ahead for the first mile. He surged right around a mile and I didn't have a response, so he was on his own from there and I ran mile 2 alone. At the second mile marker the NKHS runner, Ian Chastain, easily passed me and politely said "Nice job, sir." Officially an old man now. He's a smart runner and was moving well, but I didn't have a gear to stick on his tail. I was frozen in my upper body and just trying to keep my pace steady. 

At 2.5 another high school kid tried to pass, but this time it didn't work. He worked up a hill to get me but didn't put a surge on after passing, so I sat there for 20 yards and then took the lead back and started my kick. He kicked too late and couldn't quite catch me (the finish chute is a really short after a sharp turn, so you need to know it's coming). So, third place and a respectable 17:34.  

After a short cool down with my neighbor Tony, we helped pack up the finish line stuff and waited for awards. The clock stayed up and running though. About 1:11:00 after the 5k began, I saw the last three runners -- a woman and two girls that were maybe 4 -- turn the corner toward the line. Soon everyone noticed them and began to cheer them in. The woman and one girl crossed, but the other froze two steps from the finish and wouldn't budge. No one could coax her across the line for some reason. She sat down in the middle of the street. Her mother got disgusted and walked away, the meltdown began, and she ended up turning and walking away the other direction. So, at least one DNF on the day. 

An hour on Beach Drive Saturday morning run w/Mike after some days off. I have to admit I was in a little slump, so maybe I just needed a break. Good to run with a buddy after a week like that, and it was a nice morning. 59:00

supernova sequence (Which, by the way, aren't good shoes for me. I need to go exchange these for glides.) 

Trying to get back in the morning groove. My hip's been bugging me, but it felt better after running slowly and stretching a bit. 

supernova sequence 

Another easy morning run. The sun was blood red as it rose, which is really unique here. Forest fires out east. 

Saturday morning run with Mike, we actually ran around 7/min pace for most of it. We'll probably just stick to this for awhile, it's motivation enough just to get together once a week to chat and keep from becoming too lazy. 58:00

supernova sequence 

Warren-Manette bridge loop.

Evening run on Shore Drive.

Evening run around Manette.

Six miles with Mike, Joe Kennedy and Matt, from the State Street gate to Manette, up Trenton then across Sylvan and back down Warren Avenue. 52:00

Coming back slowly.

supernova sequence 

Met Chris Lemke and Mike at Banner Forest just before dawn, we felt our way through the trails for a few minutes without headlamps and then the sun came up on a beautiful morning. Nice run through the woods down there. 1:00:30

brooks cascadia red 

Warren-Manette Bridge loop. Both achilles and calves are incredibly tight and sore from Saturday, I can't figure out why that happened. Very odd, but maybe that's what I get for being out of shape. 38:02 

 supernova sequence

Not too much rain on Beach Drive this morning; at least it was warm. We ran out for 28 minutes, came back in about the same time. 56:10

supernova sequence 

Now it's pouring out there, fall showed up. About three on the indoor track at the Y on a lazy Sunday afternoon, then a little hoops. 

supernova sequence 

At the (redesigned) YMCA on the treadmill. Slowly but surely. 31:00

Mike and I decided on a trail run/mushroom hunt for Saturday, and went to Newberry Hill. We parked at Klahowya and sat in the car waiting for the sun to come up, it was pouring and dark. By 7:15 we headed out. Ran for 45 minutes on the trails there, actually found some new stuff I hadn't been on, and then stopped to look for chantrelles. We each picked half a bag or so and decided we were wet enough to call it off. 10 minute run back to the cars. 55:10

brooks cascadia 5 

Skies dried up during the day today, so I took advantage of the waning daylight on the 11th-Shore Drive loop. I had played basketball for 90 minutes after my Saturday run, and could feel it today. 29:15 

supernova sequence 

It's no Frankenstorm, but Btown is getting soaked today. So 4 brisk miles inside on the treadmill at the Y. My only complaint is that the Y TVs get ESPN (stupid poker tournament) instead of ESPN2 (NBA opening night). Other than that a good little run, it's nice to feel hungry again. 31:00 

 supernova sequence

YMCA treadmill, comfortable pace. Felt a little of the hip tightness, so extra stretching. 31:30

supernova sequence 

Skipped the run and played two hours of ball at the Y (this is becoming my new winter routine, and I'm starting to feel fit again). 

Two miles to the Y, an hour of hoops, then two miles home. After playing basketball pretty hard Saturday, the shakeout miles really felt good. 

supernova sequence 

Treadmill miles after work. What an awful MNF game. Philly is terrible. 31:00

supernova sequence 

Lunchtime run, Warren-Manette bridge loop. Now to go wait for election returns, it's going to be a long night. 37:46

supernova sequence 

Y treadmill. 31:00

supernova sequence 

Tim has a turkey bowl football game coming up and wanted to practice, so I told him I'd help. I was early to Bremerton High and it was chilly out, so I ran until he arrived, which was two miles. Then a few of us ran routes and what not for an hour, then I ran two miles home. 31:47

brooks cascadia IV 

I spent Saturday morning bent over or squatting around my backyard septic tank doing a project on it (instead of running), and I could feel all those underused muscles this morning when I started out. So a slow three miles was good to work out the kinks, after warming up and stretching I felt better. 11th-Shore Drive. 23:49

cascadia IV

Y treadmill. 31:45

supernova sequence 

In the neighborhood of 8 on Beach Drive with Mike. We both labored a bit, but kept a 7:20 pace throughout. Then a cup of coffee, and an hour of hoops at the Y. 

supernova sequence 

Y treadmill. It more or less pours nonstop these days. Good old November. 31:30

supernova sequence 

Morning run in Libertyville. Cold out.

Morning in Libertyville. Still cold.

Y treadmill after work, 7:45 pace. 

W/Mike on Beach Drive, ran into a pretty good little squall and also passed through a flooded section of road. Wet feet, and a pace that stuck in the neighborhood of 7:20. 1:02:00

supernova sequence 

Sun came out! And then as soon as I finished it was covered by rain again. Four on the Burke-Gilman Trail. Took a mile or two to loosen up. 30:00:00

brooks cascadia 

Evening run on the Y treadmill. About a minute or so in this woman I know stepped on the treadmill next to mine and said hello. I was surprised to see her because she had a baby two weeks ago or so, but she said that her hour "break" these days is to go run. Makes sense. So she starts running and I keep going. I was planning on five, but my brain got a dumb though which, I suppose, may just be a sign my competitive juices are starting to flow again. Ashley was running slower than me, but as I approached five she was still going. No way was I going to let a woman two weeks out from pregnancy outlast me on the treadmill. So I went another mile, and stepped off three minutes or so after she finished. A little silly, but I had to do it. 46:30

supernova sequence 

Y treadmill. 31:30

Beach Drive with Mike, cold but dry today. Approximately the same pace as we've been running, 7:15ish. 1:02:00

supernova sequence 

Y treadmill. 39:00 

supernova sequence 

Late morning run in Illahee Preserve, fast becoming one of my favorite places in town. It's not just me either, I saw three other runners in there today. I explored off the north end of the trail system today, taking a outlet to Rolling Hills Golf Course. I ran about two holes of the course on grass near the out-of-bounds markers, then cut back in to the forest. I had a pretty thin meadow initially, but ended up bushwhacking a bit to get back to the trail. 

Still having some slight discomfort in my left foot, the arch really tightens up when I start out. Hoping it's nothing plantar-related, and trying to stretch/massage the foot well after running.

43:50 (total, including bushwhacking time)

supernova sequence 

Banner Forest run w/Lemke, Mike, Tony and Pete. We started in the dark and ran by headlamp for 30 minutes, mainly on the "road" through the woods before hitting the trail. Once on single track we slowed the pace (except Lemke, who knows the woods like his living room), then picked it up once the sky lightened up. Good run in a nice place, and the rain waited until just as we finished to hit. 56:00 or so, I didn't have the timer going. 

brooks cascadia 5 

This is technically a race report, but since I was pacing rather than racing I'll leave it as a workout for blog classification. 

My cousin's wife Alicia started running two years ago or so. Last winter I paced her through a 5k jingle bell run, and this year we upped it to 12k and signed up for the 12 Ks of Christmas in Kirkland. There were a few A-game runners out there, but mostly a recreational crowd with Santa hats and Christmassy socks. You know the types.

I clocked kilometers rather than miles because that's how the markers were. I was very happy with our time, it was a PR by a few minutes for Alicia and she ran strong through the end. Even caught a few women in the last mile and beat a training partner of hers. Splits were 5:08 (uphill, and in a crowd), 4:10 (trying to pass, Alicia actually initiated most of that), 4:45, 5:04, 5:09, 5:12, 4:46 (back downhill), 4:41, 4:29, 5:19, 4:05, 4:36.

57:28 overall.  

Supernova sequence 

Y treadmill, real easy. 

supernova sequence 

The week's running plans got snarled a bit with a snowstorm Wednesday and too many holiday parties Thursday and Friday. Met Mike at Annapolis today in a steady rain, 8 miles that started easy but cranked down to 7/min pace (way too fast) by the last mile or two. We were talking gun control, go figure. 

Left achilles a little tight, even stopped to stretch. No watch.

supernova sequence 

Christmas Eve group run from the Silverdale Starbucks along the Clear Creek Trail. A big group out on a cold by dry morning. Ran pretty slow with a group, could have been even north of 8/min for a few of the early miles. Everyone was relaxed before the holiday got going. 

Knocked off work at noon, picked up my parents and Timm. We dropped mom and dad off on Mercer Island and drove out to Cougar Mountain. About 4 miles in the rain.