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Week starting Jun 07, 2009

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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
23.00
Total Distance
7.00

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

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

51:15

supernova glide -- 252

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Total Distance
4.00

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

supernova glide  --256

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Total Distance
12.00

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

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

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

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

supernova glide -- 268

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Total Distance
23.00
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