All about that pace.

4 fastish miles on the track at Puyallup Y. 

That makes 3 runs in the bank again this week before the long one on Friday. I'm thinking about a few more miles tomorrow instead of taking 2 rest days...

Ugh! 21 miles on the TM at the Y.

12:00pm

8 @ 7:30 pace on the TM at the YMCA. Sloppy, sweaty mess. I should have taken the machine into the shower with me when it was over.

5:45pm

My brother-in-law came over and wanted to go work out so back to the Y for 5 more miles while he lifted. I finished just in time to be too late for the hot tub. They close at 7, but clear the pool at 6:30 :(

More TM at the Y. That makes 41.5 miles since I've ran outside. It's time to get back out there...

7:00pm

8 miles outside!!

6:00am

Another long run finished! I still need to squeeze in another 1.3 at the Y later today to crack 50 this week. All my aches and pains seem to have passed and I feel good about peaking at 60 miles next week before I taper.

5:00pm

3 more miles on the TM.

4:30am

I got 10 hours sleep last night! I can't remember the last time that happened. Needless to say, I was full of energy this morning. 12 miles at 8:08 pace was a breeze. The plan is to do the same tomorrow, probably on a little less sleep.

I went the extra mile today just thinking about and praying for all the victims and their families in Boston yesterday. I also made a new friend while I was out. I introduced myself to a runner I've seen off and on over the last year or so. We ran the last couple miles together. It turns out Aaron is a Christian brother who also lives and works right here in Lakewood.

13 groggy miles after a terrible night's sleep. I felt good cardio-wise, but my legs felt heavy and stiff like cement. Tomorrow I rest, Friday I nail that 60 mile goal!

The local beer drinking club with a running problem (Tacoma Runners) had a solidarity run tonight to show support for Boston. I decided to join them for a few easy miles and a cold one. It was a big group running in a sketchy neighborhood with lots of police activity and stray dogs. What could be more fun than that?

20 soggy miles with Preston.

1 mile @ 8:30, 4 miles @ 7:45, 4 miles @ 7:10, 1/2 mile cool down.

10:00am 9.4 miles: One mile warmup, 3 miles @ 7:30, 5 miles @ 7:10, 1/2 mile cool down.

Trying to remind my legs how to go fast this week. Until now I've just been trying to get the mileage in and my usual 8+ min pace has been a solid effort. I'm hoping these low 7s now will make 7:50 seem more comfortable on raceday.

I think 3:25:00 is going to be the goal.

5:00pm 3.6 miles with John @ 9:20. It was good to shake out the legs a little and even better to see John out there.

5:30am Avg pace 7:33

Just a little longer than I planned with some tempo miles during the last half. It felt good to run fast around the lake.

4 and a half super easy miles with the "tri" group from the Y.

One fast loop around Oakbrook and one easy loop.

My first 200 mile month since last May.

4:30am speedy little jog.