Where's the Donuts?

Nookachamps Winter Run 10k

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
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
15.50
Total Distance
4.00

Back on the treadmill at the Y, evening run. I can feel a difference from just a few weeks ago, no need to slowly work into a run and no pain in hip flexor/abdomen that I had been dealing with on warming up. Set the pace about 7:45 and ran strong. 31:00

Add Comment
Total Distance
4.50

YMCA treadmill on a rainy evening. Very mild soreness early in my abductor. Abdomen feels fine. 35:00

Add Comment
Total Distance
0.00

90 minutes of morning basketball at the Y.

Add Comment
Race: Nookachamps Winter Run 10k (6.2 Miles) 00:44:00
Total Distance
7.00

When I hurt myself last fall I made my goal to be healthy by the time Nookachamps came around. In that sense I succeeded. This wasn't a fast race, but it was a good run and I felt healthy. Not completely out of the woods, because my groin did stiffen up following the race, but overall very encouraging. 

It was a wet and windy day, and coupled with Nookachamps' relatively difficult course makes it always more of a race to gauge winter fitness rather than do something fast. (Which wasn't the point anyway.) I started back in the crowd with my cousins Eric and Alicia, who were running the 5k. My first mile was likely in the 8/min range, I really focused on an easy start and didn't rush out. My warm-up wasn't long, so I needed the time to get into it anyway. 

After two miles the crowd was strung out, and other than a fierce headwind when we turned south off Swan Road and up the hill through the dairy, things were ok. I consistenty passed other racers, keeping a good pace but certainly in control rather than "going for it." One young guy passed me at the 5-mile mark (which is on the last hill), so I settled behind him maybe 10 yards for the final mile. We picked up one racer, and I probably could have surged to beat him. But I was feeling sporting, since he didn't know the course and kept shouting questions back at me on the last few turns that weren't marked well. I caught him and kind of pointed him through the last little loops, but then relaxed so he could beat me by two or three seconds. 

At the finish the sky really opened up, so I just jogged right through and straight back to the gym. Grabbed a quick drink, found Eric and Alicia and we drove to my parents' house (a mile away) for showers and pancakes. I felt a little worried without a cool down, but nothing cramped up too badly. So all in all a decent day and it's good to have a race under my belt. On the way to being healthy for 2014. 

 

Add Comment
Total Distance
15.50
Debt Reduction Calculator
Featured Announcements
Recent Comments: