All about that pace.

5:00am Psalms 6 - 47

Distance    Split pace
1.00    7:24
2.00    7:37
3.00    7:28
4.00    7:20
5.00    7:23
6.00    7:36
7.00    7:36
8.00    7:27
9.00    7:33
10.00    7:19
10.06    7:35
 

9:00am Psalms 47 - 87

I stayed home sick yesterday and was in bed pretty much all day except when I got called to help reset a network switch from home. I was feeling pretty good after sleeping in again this morning so I figured I'd do my run and go in for a half day. I took the same route as Monday, but it felt like it was uphill the whole way this time. I ran about the same pace with a lot more effort. I hope I feel a  little stronger tomorrow. I really need to get a long run in...

Distance    Split pace
1.00    7:14
2.00    7:20
3.00    7:18
4.00    7:13
5.00    7:19
6.00    7:31
7.00    7:34
8.00    7:27
9.00    7:25
10.00    7:12

8:00am Psalm 88 - Proverbs 8

First long run in what seems like forever! My foot was aching for the first mile until that stupid nerve managed to tuck itself in somewhere out of the way. After that it was smooth sailing until about 13 miles, then it started to bug me quite a bit, but it would come and go so I just sucked it up and finished the run. It feels fine now that I've given it a little rest. Hopefully tomorrow's visit to the doc for another shot will take the pain down another notch for the long run next week. He says each one should reduce the pain a little more than the last...

Other than that I felt great during the run. I resisted looking at my watch other than to note when I was about 9 miles away from home so I'd know when to turn around. I just ran at an effort I felt I could keep up for 18 miles and had no idea how fast I was actually running until I got home.

Distance    Split pace
1.00    7:24
2.00    7:26
3.00    7:31
4.00    7:34
5.00    7:32
6.00    7:40
7.00    7:39
8.00    7:32
9.00    7:46
10.00    7:38
11.00    7:24
12.00    7:25
13.00    7:39
14.00    7:28
15.00    7:14
16.00    7:32
17.00    7:42
18.00    7:35
18.18    6:55
 

5:00am Proverbs 9-28

UGH... so sick. If running was always this hard I would quit.

Distance    Split pace
1.00    7:27
2.00    7:39
3.00    7:40
4.00    7:42
5.00    7:34
6.00    7:56
7.00    7:49
8.00    7:41
9.00    7:39
10.00    7:21
10.01    7:07

5:00am Proverbs 29 - Isaiah 6

Still sick and slow, but I got 'er done!
If anybody would like to join us in a show of support for my brother-in-law Stephen in Afghanistan, you can join Team Carnahan on FB. We're logging our miles to let him know we love and appreciate him and what he's doing over there. http://m.facebook.com/home.php?sk=group_133878293349227&refid=48

Distance    Split pace
1.00    7:34
2.00    7:50
3.00    7:47
4.00    7:41
5.00    7:35
6.00    7:55
7.00    7:51
8.00    7:41
9.00    7:43
10.00    7:23
10.02    6:55

5:00am Isaiah 7-27

It was raining hard and I still feel like crud so I decided to cut it short and try to reming my feet what it's like to run in the low 7's. cough-cough-hack-cough

Distance    Split pace
1.00    7:26
2.00    7:24
3.00    7:19
4.00    7:09
5.00    7:04
6.00    6:51
6.06    6:13

6:30pm

Thursday night beer run with Tacoma Runners. We met in Parkland at the Shamrock this week and ran 3 miles around PLU campus. There was 40mph winds and sideways rain all day, but it let up around 6pm so we had a nice run after all. I forgot my Garmin so I'm not sure how fast I ran. I stayed with the front runners since they seemed to know the route, and it felt pretty easy after taking ths morning off and sleeping in. I'm still waiting to hear back from Carl about the long run tomorrow. It sure would be nice to have some company.

6:45am

21 miles on the Foothills trail with Carl. Last 5 miles fueled by Espresso Love GU. Thanks Carl!

Distance    Split pace
1.00    8:29
2.00    8:02
3.00    8:01
4.00    7:41
5.00    7:49
6.00    7:56
7.00    7:49
8.00    7:48
9.00    7:36
10.00    7:38
11.00    7:32
12.00    7:33
13.00    7:20
14.00    7:25
15.00    7:46
16.00    7:20
17.00    7:18
18.00    7:20
19.00    7:28
20.00    7:32
21.00    7:28
21.16    6:48

5:00am Isaiah 28-41

Distance    Split pace
1.00    7:37
2.00    7:45
3.00    7:42
4.00    7:16
5.00    7:11
6.00    7:34
7.00    7:30
8.00    7:15
9.00    7:14
10.00    7:02
10.04    7:03
 

5:00am Isaiah 42-61

Distance    Split pace
1.00    7:24
2.00    7:25
3.00    7:31
4.00    7:16
5.00    7:13
6.00    7:25
7.00    7:33
8.00    7:20
9.00    7:13
10.00    7:06
10.04    7:04
 

7:15am Isaiah 62 - Jeremiah 25

This run should have been at least 19 miles. I just didn't put enough miles in the bank this week and ran myself empty. I was ready to quit after my second loop around Gravelly Lake at only 12 miles. I skipped the 3rd lap around the lake and gutted out the hilly 5 mile journey home. I need to get my act together next week and run more than 2 days if I want to do this thing!

Distance    Split pace
1.00    7:25
2.00    7:38
3.00    7:35
4.00    7:33
5.00    7:28
6.00    7:33
7.00    7:39
8.00    7:32
9.00    7:36
10.00    7:40
11.00    7:36
12.00    7:26
13.00    7:51
14.00    7:41
15.00    7:17
16.00    7:29
17.00    7:09
17.03    6:59

4:30am Jeremiah 26-40

Distance    Split pace
1.00    7:21
2.00    7:29
3.00    7:25
4.00    7:24
5.00    7:27
6.00    7:42
7.00    7:27
8.00    7:17
9.00    7:03
10.00    6:50
10.03    6:39
 

4:30am Jeremiah 41 - Lamentations 2

Distance    Split pace
1.00    7:20
2.00    7:24
3.00    7:27
4.00    7:15
5.00    7:14
6.00    7:30
7.00    7:19
8.00    7:08
9.00    7:13
10.00    6:55
10.04    7:05
 

6:00pm Lamentations 3 - Ezekiel 15

If I can just kick this darn cough, I think I'll be ready for that 20k!

Distance    Split pace
1.00    7:00
2.00    7:14
3.00    7:06
4.00    7:02
5.00    7:08
6.00    7:09
7.00    6:59
8.00    6:47
9.00    6:43
10.00    6:42
10.07    6:32

9:00am

I almost missed the race today because of work. I was on my way there about 8:40am and got a call because part of the network was down. I had to go in and reset a network switch that was plugged into a failed UPS. I managed to make the side-trip and still get to the race with about 2 minutes to spare!

My knee didn't bother me at all and I felt strong all the way through the race today. All I really wanted to accomplish was to beat last year's time by a few seconds without being in any pain... mission accomplished! For some reason though, I had more trouble keeping on pace on the flats than I did going up or downhill. I wasn't tired, but my mind would wander on the straight flat sections and I'd suddenly realize that I had slowed down to 7:30's and had to speed way up to get back on track. Overall, I didn't push myself very hard today and still did a lot better than last year when I gave it 110%! I think the course was a little short according to the Garmin, but even according to that my avg pace was still more than 5 seconds faster than last year. This was just what I needed to get my spirits back up for the big one. I think I'll be shooting for at least a PR next month in Boston if not 3:10.

I took second in my division for the series. Not a bad comeback from 4th place in the 5k. Kym and Danny took first in their divisions today and Karina got second. They all placed in their division for the series too. I can't remember who got what for the series, but we brought home a huge stack of ribbons. This was also the longest run ever for Kym and Karina, I am so proud of them!

Distance    Split pace
1.00    6:48
2.00    7:00
3.00    7:03
4.00    6:46
5.00    7:01
6.00    7:02
7.00    7:03
8.00    7:07
9.00    7:09
10.00    6:41
11.00    6:41
12.00    6:49
12.26    5:48

Short cool down after the race with Scott and Carl

Distance    Split pace
1.00    10:20
1.50    9:33

2:00pm

10 indoor YMCA "miles" after pizza and a pint at The Rock. Now my legs feel like I ran a race yesterday!

Distance    Split pace
1.00    7:13
2.00    6:57
3.00    6:59
4.00    6:59
5.00    6:57
6.00    6:53
7.00    6:53
8.00    6:54
9.00    6:50
10.00    6:31
 

9:00am Ezekiel 16-29

10 easy in the wind. Tomorrow I rest :)

Distance    Split pace
1.00    7:37
2.00    7:46
3.00    7:46
4.00    7:31
5.00    7:28
6.00    7:42
7.00    7:35
8.00    7:19
9.00    7:13
10.00    7:03
10.04    6:34
 

5:00am Ezekiel 30-46

Sideways rain...

Distance    Split pace
1.00    7:37
2.00    7:44
3.00    7:46
4.00    7:29
5.00    7:28
6.00    7:39
7.00    7:40
8.00    7:20
9.00    7:18
10.00    7:28
11.00    7:12
11.03    7:08