All about that pace.

6:00am

I felt like I weighed 500 pounds today! I spent half of my run thinking about how I was going to skip tomorrow's 20 miler. Now that today's run is over, I'm thinking I may do it after all, but that could change again in the morning. I ran a lot and only slept a little last week and I think it may have finally caught up with me.

Pace 7:44

5:00am I was planning on a 20 miler, but left too late and had to cut it short. Were going to Spokane today so I can run the "Bloomsday 12k" with my daughter Karina on Sunday. I'm going to run it with her at her pace and it's going to be so much fun! Pace 7:42

9:30am

I ran the Bloomsday race with my daughter today. It's an annual event in Spokane, WA that draws about 50,000 runners/walkers every year. Karina had never ran that far before, but since she's graduating from Whitworth College in a couple weeks and moving back home she really wanted to run it this year. I am so proud of her! She only trained for about 2 months and was able to run the whole thing without walking! We ran it together along with her friend Sara at about a 10 minute pace and I took lots of pictures of them and all the other interesting things going on during the race. I'll post some of those pics later...

Pace 10:25

At the start about half way back. People are still lining up behind us.

Sara on the left, Karina on the right about 20 minutes after the gun.

It's tradition to throw your extra layers in the trees at the start. They are collected for the homeless shelter after the race.

Me and Karina still waiting to get to the start after the gun...

Cool Army band playing some Tom Petty. "Runnin' Down a Dream"

One mile and still smiling.

Some inspirational accordion music.

Water station at the 2 mile mark. Look how crowded it still is up the road...

The coolest jogging suit ever.

The bucket band banging out some cool beats.

High 5'n the cool mascott dude.

Funky white boy.

Approaching "Doomsday Hill" in the background.

Half way up and still smiling...

Still going...

Doomsday buzzard at the top of the hill.

Yay! We made it to the top!

Sweet "swing bike" I haven't seen one of those for 30 years. I always wanted one when I was a kid.

Karina and the Nalley pickle dude.

Superhero father and son. I don't know them, I just thought they were cool.

I bet that was fun to run in.

At the finish area.

Me and my girl :)

4:30am

I took it easy for the first 8 miles and finished fast with the last 2 at 7:08 and 6:37.

Pace 7:35

Distance Split pace
1.00 7:33
2.00 7:13
3.00 7:47
4.00 8:00
5.00 8:01
6.00 7:53
7.00 7:45
8.00 7:56
9.00 7:08
10.00 6:37
10.04 6:16

5:00am

Windy and rainy.

Pace 7:33

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:30
4.00 7:26
5.00 7:47
6.00 7:45
7.00 7:53
8.00 8:15
9.00 7:23
10.00 6:54
10.05 6:54
 

4:30am

I didn't run yet today. I had to take my best friend to the airport before work, he's going back to Iraq for 6 more months. We had a great time while he was home! Maybe I'll get that 10 miler in after work. I finally posted some pictures of Sunday's race:

http://rattletrap.fastrunningblog.com/blog-05-03-2009.html

5:00am

I couldn't convince myself to run yesterday after work. I just went to bed early and figured I would be well rested and ready to run today. I hit the snooze button 4 or 5 times this morning and barely made it out the door by 5:00am. I felt like a slug the whole way, I should have been much faster after a day off. I really need to get back on track with my schedule. Only 7 more weeks until race day.

Pace 7:40

Distance Split pace
1.00 7:31
2.00 7:08
3.00 7:38
4.00 7:48
5.00 8:04
6.00 7:57
7.00 7:58
8.00 8:05
9.00 7:22
10.00 7:10
10.03 6:53

7:30am

My goal today was to run 21 miles and go at least a little bit faster than my goal marathon pace for as long as I could stand it. As soon as I slipped behind 7:38 for a mile I would slow down to a comfortable recovery pace and finish the course without looking at my watch until the end. The hill on mile 19 was the killer. The rest of the course was relatively flat except for a few rolling hills. Once I slowed down after that big hill I felt like I was recovering ok in just a mile or so. I'm sure I could have done another 5 miles at MP with some live music and cheerleaders on the course :) Only 7 more weeks until the Seattle Rock and Roll!

Pace 7:22

Distance Split pace
1.00 7:11 - both my shins were killing me
2.00 7:06
3.00 7:12
4.00 7:16 - shins finally quit hurting
5.00 7:28
6.00 7:34 - spacing out thinking about work, I guess this might be my default pace now :)
7.00 7:02 - back on track
8.00 7:19
9.00 7:10
10.00 7:12
11.00 7:06
12.00 7:14
13.00 7:10
14.00 7:10
15.00 7:29 - starting to feel it
16.00 7:28
17.00 7:35
18.00 7:36 - still hanging in there
19.00 7:49 - big hill
20.00 7:46
21.00 7:43 - recovering from the hill, but really thirsty. glad it's over. 
21.04 8:05 - almost forgot to hit the stop button.

5:30am

Ran with Preston this morning. We started out slow and progressively got faster with nice 5k pace mile at the end.

Pace 7:30

Distance Split pace
1.00 8:14
2.00 7:58
3.00 7:39
4.00 7:38
5.00 7:29
6.00 7:31
7.00 7:26
8.00 7:27
9.00 7:35
10.00 6:36
10.37 6:03

7:00am

I felt really good after the first mile this morning so I decided to push it a little and see what I could do after two days of fast running(fast for me anyway). The previous two days were on relatively flat courses. Today was the hilly 10 miler. When I look at mile 10 for the last couple days it kind of makes me want to run a 5k and destroy my new year's day PR. That probably wouldn't be very smart at this point in my training though :)

Pace 7:15

Distance Split pace
1.00 7:26
2.00 7:06
3.00 7:34
4.00 7:28
5.00 7:43
6.00 7:21
7.00 7:18
8.00 7:24
9.00 6:49
10.00 6:25
10.01 6:18
 

4:30am

Recovery run today. Same 10 miler as yesterday. I just ran at a comfortable pace without paying any attention to my watch until the last 2 miles. I finished up with two very easy marathon pace miles :)

Pace 7:44

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:51
4.00 7:40
5.00 8:01
6.00 8:04
7.00 7:58
8.00 8:11
9.00 7:25
10.00 7:28
10.03 7:34

4:30am

I think I'm recovered from the weekend. I ran at about the same effort as yesterday aside from the last mile where I gave it a good kick. Overall, about 20 seconds per mile faster on the same 10 miler

Pace 7:24

Distance Split pace
1.00 7:31
2.00 7:05
3.00 7:39
4.00 7:43
5.00 7:40
6.00 7:39
7.00 7:34
8.00 7:43
9.00 7:07
10.00 6:24
10.02 6:32

4:30

Pretty much the same run as yesterday except on the last mile I tried to focus on my breathing and keep a better rhythm instead of just all out sprinting. I'm feeling really good about my speed this week. I'm looking forward to the long run this weekend. I think I'm going to take tomorrow off and do it on Friday instead of Saturday.

Pace 7:22

Distance Split pace
1.00 7:34
2.00 7:10
3.00 7:32
4.00 7:33
5.00 7:49
6.00 7:41
7.00 7:30
8.00 7:36
9.00 6:53
10.00 6:22
10.03 6:20

4:30am

I set out to run 5 medium-fast miles to the lake, then 3 fast 3 mile laps around the lake, and finish with 5 marathon pace miles. I think did pretty well considering the first 14 miles were more by feel than anything. I felt really good for the whole run except being a little thirsty in the last 5. The route was pretty flat compared to my usual 10 miler. I mapped out today's course here: 19 mile.

Pace 7:13

Distance    Split pace
1.00    7:22
2.00    7:13
3.00    7:16
4.00    7:14
5.00    7:17
6.00    7:05
7.00    7:00
8.00    7:07
9.00    7:04
10.00    7:07
11.00    7:01
12.00    7:10
13.00    7:08
14.00    7:06
15.00    7:25
16.00    7:26
17.00    7:27
18.00    7:23
19.00    7:15
19.10    6:20

6:00am

Today's run was suprisingly easy. I just ran at a comfortable pace until the last mile and even then I didn't feel like I was pushing it too hard.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:30
2.00    7:00
3.00    7:34
4.00    7:44
5.00    7:50
6.00    7:40
7.00    7:34
8.00    7:35
9.00    6:59
10.00    6:27
10.02    6:15

5:00am

Rest today sort of... I was up late last night at the Fleetwood Mac Concert and now I am driving 300 miles to Karina's graduation in Spokane. I am excited to be there, but it is a long drive in a kia rio. Hopefully I'll get some sleep in the car on the way home while Kym drives :) 

The show last night was incredible! I have always loved Stevie Nicks, but I never realized what an amazing musician Lindsey Buckingham is. It is something you have to see live to appreciate!

5:00am

I only slept a few hours last night, but didn't want to miss 2 days in a row. Nice and easy today and no kick at the end.

Pace 7:30

10 miler

Distance    Split pace
1.00    7:17
2.00    7:08
3.00    7:32
4.00    7:34
5.00    7:54
6.00    7:44
7.00    7:37
8.00    7:43
9.00    7:18
10.00    7:17

4:30am

I think the weekend finally caught up with me. The hills seemed so much bigger today...

Pace 7:37

10 miler

Distance    Split pace
1.00    7:36
2.00    7:04
3.00    7:40
4.00    7:49
5.00    7:55
6.00    7:48
7.00    7:47
8.00    7:58
9.00    7:20
10.00    7:17
10.02    7:10

4:30am

Only 5 hours sleep last night and my run seemed so much easier than yesterday, and I still had energy for a nice kick at the end. It must have been the bananas I ate for breakfast.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:33
2.00    7:05
3.00    7:33
4.00    7:35
5.00    7:57
6.00    7:44
7.00    7:30
8.00    7:37
9.00    7:02
10.00    6:15
10.03    6:14

4:30am

Nothing slower than marathon pace today and still had a kick left at the end :) I'm curious to see how my long run goes tomorrow without taking a day off before. I'll probably keep it down to 16 miles this week unless I feel really good.

Pace 7:15

10 miler

Distance    Split pace
1.00    7:24
2.00    6:59
3.00    7:30
4.00    7:32
5.00    7:36
6.00    7:30
7.00    7:24
8.00    7:29
9.00    6:59
10.00    6:12
10.02    5:39

5:00am

5 med-fast miles to the lake, 2 fast 3 mile laps around the lake, and 5 marathon pace miles home. I wasn't really tired at the end, but my legs are a little sore so no kick in mile 16. I found 2 dollar bills in the park in mile 15 and in mile 16 a fat lady at the bus stop mocked me and said "run forest run". It might have hurt my feelings if she called me Phoebe, but I can handle Forest, he's pretty cool. Actually, Phoebe is pretty cool too, but I'm glad I don't run like her :)

I'll be running my 10's in Toppenish, WA this weekend. I hope I can find some hills. Have a great Memorial Day weekend everybody :)

Distance    Split pace
1.00    7:18
2.00    7:16
3.00    7:19
4.00    7:23
5.00    7:30
6.00    7:11
7.00    7:06
8.00    7:00
9.00    7:09
10.00    7:09
11.00    6:55
12.00    7:21
13.00    7:25
14.00    7:29
15.00    7:23
16.00    7:17
16.03    7:03
 

6:00am

I did 8 miles solo @ 7:20 pace, then 2.4 with my soon to be son-in-law Danny @ 7:44, then 2.4 with my brother-in-law Steven @ 7:37, then another 4 with Karina @ 8:55. The miles added up a little quicker than I expected.

6:30am I ran 5 miles out and then back on the longest, straightest, flatest road I've ever seen. No shade and LOTS of road-kill! Birds, rabbits, coyotes...no runners :)

Pace 7:22

Distance    Split pace
1.00    7:52
2.00    7:22
3.00    7:15
4.00    7:25
5.00    7:25
6.00    7:13
7.00    7:21
8.00    7:16
9.00    7:16
10.00    7:14
10.04    6:56
 

6:30am Same flat route as yesterday. It was a lot harder today. The first mile was almost 8 minutes and I had to work at shaving a few seconds off each mile after that.

Pace 7:30

Distance    Split pace
1.00    7:54
2.00    7:43
3.00    7:43
4.00    7:37
5.00    7:39
6.00    7:27
7.00    7:24
8.00    7:17
9.00    7:14
10.00    7:06
10.03    7:34
 

4:30am

I think I got spoiled on all the flat miles in Toppenish. The hills kicked my butt today!

Pace 7:34

Distance    Split pace
1.00    7:27
2.00    7:16
3.00    7:44
4.00    7:50
5.00    8:08
6.00    7:55
7.00    7:40
8.00    7:46
9.00    7:21
10.00    6:40
10.04    6:41

7:00am

Tough run today! I felt really good when I started, so good that I actually had to focus on slowing my pace a little after the first mile. After mile 13 I stopped to get a drink and couldn't find my pace again after that. I was just feeling weak and out of breath for the next five miles. It was all I could do to keep running at any pace. I really wanted to walk and there was a pretty intense mental battle going on over that, but walkers don't go to Boston so I just gutted it out because I am going. I hope it was just the heat today(65°) and and maybe that I wasn't hydrated well enough when I started. I'm used to running in the 40's and 50's and I was wearing sweatpants instead of shorts. I was sweating a lot more than usual and probably should have had more water stops to keep hydrated. I guess if I'm going to have a bad day, now is the time to do it. I couldn't imagine feeling like that on race day, 8 more miles might have killed me.

Pace 7:37

Distance    Split pace
1.00    7:05
2.00    7:32
3.00    7:24
4.00    7:16
5.00    7:32
6.00    7:27
7.00    7:38
8.00    7:39
9.00    7:31
10.00    7:29
11.00    7:26
12.00    7:30
13.00    7:30
14.00    7:51
15.00    8:01
16.00    8:11
17.00    8:11
18.00    7:43

9:00am

Another warm day, 67° and not much breeze. I ran better today, but it was not all fun and games. In mile 3, stupid inattentive Volkswagon guy almost ran me down in the crosswalk by Sunnyside Beach only to stop a few yards later before he could turn left into the beach parking lot. The nice drivers going the other way stopped for me and had the driveway blocked and as they got moving, stupid inattentive Volkswagon guy whipped into the parking lot right in front of me and almost hit me a second time! He was so close that I smacked his trunk lid as I yelled at him to pay attention. He probably didn't even hear me over his i-pod. That got the adrenaline flowing pretty good for a few miles and I thought I was doing very well until mile 8 where stoner kid with the giant pot leaf on his t-shirt asked me if I was having a nice jog. Jog!? How annoying! Then at mile 9, saggy pants kid doing skateboard tricks at the bus stop says "hey dude, do you got a cigarette?". What is the deal? Do I not look like a runner? Then to add some injury to my insults, I twisted my ankle in mile 10. I started to kick and about 1/4 mile into it I slipped in some gravel and rolled my foot almost all the way sideways. I managed to keep on my feet and run it off, but it slowed me down and it hurt bad enough that the last 5 months of training sort of flashed before my eyes. Other than the giant new blister on the end of my toe, I think I have fully recovered from all this trauma and I'm already looking forward to tomorrow's run :)

Pace 7:20

Distance    Split pace
1.00    7:15
2.00    6:48
3.00    7:21
4.00    7:40
5.00    7:48
6.00    7:29
7.00    7:25
8.00    7:27
9.00    7:10
10.00    6:57
10.05    6:33

7:00am

My knee was still very stiff this morning so I took it really easy. There was almost no traffic so it was a nice, quiet, peaceful run. I think that's why I don't mind running so early on the weekdays, I really like the solitude. My knee finally loosened up around mile 7 or 8 and feels better now than it did last night. I think it will be ok tomorrow.

Pace 7:40

Distance    Split pace
1.00    7:33
2.00    7:20
3.00    7:43
4.00    8:01
5.00    8:08
6.00    7:51
7.00    7:45
8.00    7:52
9.00    7:20
10.00    7:15
10.06    6:33