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Week starting Feb 24, 2013

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
30.00
Total Distance
4.00

Rested yesterday to see how my calf would respond, and it's definitely not as sore as Saturday. Easy miles on the treadmill tonight seemed ok after the first one and things loosened up. Still a little tight afterward and after icing, so I'm going to be cautious. 31:45

supernova glide 4 -- 22 

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Total Distance
5.00

Treadmill run, but I cranked it up a bit each mile to get down to 7/min. pace by the end. 

supernova glide 4 -- 27 

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Total Distance
5.00

Treadmill run. Right calf is feeling fine again, great sign for the week. 39:10

supernova glide 4 -- 32 

Comments(1)
Total Distance
16.00

Drove north to Whatcom County for my annual Chuckanut 50k tuneup, checking out both the course (decent shape) and my own fitness (let's say, not as decent as I'd prefer). 

After a mild winter the trails are in good shape for a race two weeks out, so we'll hope for no big rain/snow storms in the meantime. They've altered the descent to Cleator Road with a few extra switchbacks, which is nice, and Krissy changed part of the course so we descend from the ridge on trail rather than road, which is something that will be really nice.

I broke the run up into chunks that I can hopefully use to guide me in two weeks. I started at Clayton Beach, ran back the Interurban to the trailhead to Fragrance Lake. Climbed with a few walk breaks to stay conservative to Fragrance, then ran strong and made it to Cleator Road in 39:13. Up Cleator in 30:56, again with two 2-minute walks at about 8 minutes and 15 minutes, which I've learned is about when things are steepest. From the Ridge, 38:37 to Lost Lake, actually felt pretty good when I'd get in a groove there. Hiked the steep inclines to keep it smart. Then on Lost Lake I ran into a girl who will be doing the race for the first time, she's an Idahoan out here training for the forest service. So we ran this portion together and that helped empty my head a bit a lose myself in a moderate pace. Made it up the hill feeling well, then she turned and I bombed down to the Chinscraper base. 45:08 for the section. I ran most of Chinscraper, but instead of cutting over through the viewpoint I turned and bombed back down to the parking lot. Probably cut 2 miles from the overall run because of that, but I was completely out of water and needed to get back. 21:28 for the last stretch, and I cramped just a touch as I stepped into the parking lot. 2:59:00 total. 

I enjoyed the run, cloudy and 55 or so, and the rain held off just long enough. I was beat up afterward, but not wrecked, so hopefully that's something to build on. No calf pain, so I'm out of the woods there. As far as previewing the race, I don't expect my fastest time, so I'll play it conservatively and echo this pace in two weeks, and see what happens. 

brooks cascadia V 

Comments(2)
Total Distance
30.00
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