All about that pace.

7:00am Sonoma, CA

It took me 4 miles running around the residential areas to get lost and 2 miles to find my way back to the Hotel. Legs feel great and I would have kept going if there weren't so many wineries to be toured. FWIW, we are staying at a fantastic hotel in Sonoma, the El Pueblo Inn. Of course an abandoned trailer would seem like the Taj Mahal after staying at the GoodNight Inn in Salinas :)

6:30am Sonoma, CA

I got an earlier start today and ran out the bike trail going east for a mile or two and then continued on Lovall Valley Road until I got to the Napa County line. There was actually a line across the road and big white letters NAPA CO. It was a very twisty, hilly road mostly going up on the way out so the trip back was a very relaxing cruise through the vineyards. Off to visit Castello Di Amorosa now...

7:30am Eugene, OR

Ran around on Pre's Trail for 11 miles. The weather was perfect for a run! 50ish, no wind, a couple sprinkles toward the end. Vacation is quickly coming to an end. Only a couple hundred miles from home now. I wish Kym and I could have stayed in Sonoma for another month or two.

Avg pace 7:02

10:30am 2Peter 3 - Revelation 16

I felt like running fast today so I headed across the park and up Farwest hill a little quicker than usual and then back towards Steilacoom High School to do some laps around the track. It was locked up tight at the main entrance so I ran around the school and checked all the other entry points. Each one was locked up just the same :(  by the time I worked my way around the field to check them all, I had lost interest in running fast or even finishing my ten and just headed home. 

Distance Split pace
1.00 7:09
2.00 7:15
3.00 7:07
4.00 7:09
5.00 6:42
6.00 6:44
7.00 6:53
8.00 6:31
9.00 6:18
9.06 5:47

4:30am Revelation 17 - Genesis 16

It's getting light out early enough now that I feel safe running Steilacoom hill so I ran Farwest out to 112th and back, then down Steilacoom hill around the Church and back before a second trip up Farwest. I may even start running farther down Lafayette hill in Steilacoom to get primed for the 4 on the 4th. Now that I mentioned it, I will definitely start doing that. The view is great along Sunnyside Beach.

Avg pace 7:15

4:30am Genesis 17-31

My first crack at "speedwork" after a mile warmup I did the first quarter fast and recovered for 3/4. I did 6 reps of that and then a few regular miles down to the beach and back. I could really feel the workout coming back up the hill out of Steilacoom. At 10 miles I was feeling ok and did one more fast quarter to finish up. 

Distance Split pace
0.25 7:42
0.50 7:42
0.75 7:17
1.00 7:17
1.25 5:21
1.50 7:13
1.75 7:10
2.00 7:17
2.25 5:12
2.50 7:19
2.75 7:14
3.00 7:15
3.25 5:15
3.50 7:14
3.75 7:22
4.00 7:15
4.25 5:16
4.50 7:17
4.75 7:12
5.00 7:11
5.25 5:13
5.50 7:21
5.75 7:12
6.00 7:18
6.25 5:15
6.50 7:09
6.75 7:01
7.00 7:18
7.25 7:25
7.50 7:37
7.75 8:17
8.00 7:52
8.25 8:04
8.50 7:47
8.75 7:43
9.00 7:26
9.25 7:15
9.50 7:07
9.75 7:03
10.00 7:11
10.25 5:11
10.50 7:08
10.56 7:30

5:00pm

Ran to Masa to meet my daughter for the Tacoma Runners beer run. Fun run, lousy service at Masa. I ended up leaving with all my money after drinking a few glasses of water I filled myself. Most of the first run was into the wind so it was tougher than I expected.

Distance Split pace
1.00 7:21
2.00 7:15
3.00 7:15
4.00 7:22
5.00 7:31
6.00 7:30
7.00 7:25
8.00 7:20
8.78 7:00

The leaders were a little slower this week. I never try to be first at these runs I just try to keep up with the leaders so I don't have to memorize the route ahead of time. Usually there a few guys running in the low 6's. It felt like we were going a lot faster after my 8 mile warm up. The route was also a little short of 3 miles since the track at UPS was locked up. We were supposed to do a lap around it during the first mile.

Distance Split pace
1.00 7:07
2.00 6:23
2.77 6:30

4:30am

This is the first time I've run with Preston since Boston and he just destroyed me. I was gasping for air and begging to stop for a drink by the time we hit 6 miles. Running last night probably didn't help much. Next week I'm going to rest on thursday so he doesn't have to drag me around like an anchor.

Distance Split pace
1.00 7:39
2.00 7:25
3.00 7:44
4.00 6:59
5.00 6:58
6.00 6:49
7.00 6:36
8.00 7:03
9.00 7:02
10.00 7:01
11.00 6:48
12.00 6:12
12.07 5:23

7:30am

Post meeting run home from the coffee shop. First mile uphill.

Distance Split pace
1.00 7:31
2.00 7:06
2.57 6:52

4:30am Genesis 32-48

One mile warm up, 1/4 on, 1/2 off for 8 miles, then one mile cool down. Shooting for 5:30's. Now if I can only manage to string all 12 of those 1/4s together for a 5k...

Distance Split pace
0.25 8:00
0.50 7:48
0.75 7:38
1.00 7:40
1.25 5:27
1.50 7:47
1.75 7:41
2.00 5:29
2.25 7:49
2.50 7:47
2.75 5:31
3.00 7:43
3.25 7:45
3.50 5:32
3.75 7:44
4.00 7:40
4.25 5:31
4.50 7:39
4.75 7:23
5.00 5:30
5.25 7:53
5.50 7:40
5.75 5:15
6.00 7:37
6.25 7:39
6.50 5:25
6.75 7:50
7.00 7:29
7.25 5:26
7.50 7:48
7.75 7:46
8.00 5:22
8.25 7:52
8.50 7:42
8.75 5:26
9.00 7:48
9.25 7:38
9.50 5:15
9.75 7:43
10.00 7:23
10.25 7:28
10.50 7:21
10.55 7:06

4:30am Genesis 43 - Exodus 15

Started out easy and each mile felt a little better than the last.
Farwest10miler

Distance Split pace
1.00 7:38
2.00 7:34
3.00 7:25
4.00 7:20
5.00 7:16
6.00 7:12
7.00 7:05
8.00 6:55
9.00 6:47
10.00 6:17
10.10 6:01
 

5:00am

6 miles with Preston before coffee.

Distance Split pace
1.00 7:31
2.00 7:31
3.00 7:18
4.00 6:55
5.00 6:36
6.00 6:47
6.14 7:14

7:30am

After coffee I ran a very hilly solo half in honor of Preston's half marathon this weekend in Olympia. I set the bar pretty low at 1:30:30. I expect him to run about 1:20.

Distance Split pace
1.00 7:31
2.00 7:28
3.00 6:55
4.00 6:58
5.00 7:04
6.00 6:40
7.00 6:52
8.00 6:53
9.00 6:50
10.00 6:51
11.00 6:52
12.00 6:34
13.00 6:17
13.13 5:41

I just found out I have a spot on team Fly By Night for the Ragnar Relay Northwest Passage. That's Ragnariffic! 

8:20am Exodus 16-32

One mile warmup (half of that pushing an abandoned shopping cart back to Albertson's)and then 8 x 1/4 on 1/4 off. I faded on the last two and called it quits. Then 5 miles easy.

Distance Split pace
0.25 7:56
0.50 7:26
0.75 7:58
1.00 7:32
1.25 5:26
1.50 7:53
1.75 5:26
2.00 7:45
2.25 5:26
2.50 7:45
2.75 5:25
3.00 7:49
3.25 5:27
3.50 7:36
3.75 5:24
4.00 8:04
4.25 5:45
4.50 7:37
4.75 5:36
5.00 7:59

Distance Split pace
1.00 7:44
2.00 7:39
3.00 7:25
4.00 7:06
5.00 6:53
5.32 7:03

4:30am Exodus 32 - Leviticus 13

3 warmup, 4 tempo on hills, 5 easy with some more hills.

Distance Split pace
1.00 7:34
2.00 7:38
3.00 7:36
4.00 6:32
5.00 6:26
6.00 6:41
7.00 6:38
8.00 7:15
9.00 7:22
10.00 7:38
11.00 7:33
12.00 7:19
12.39 7:09

4:30am Leviticus 14-27

Easy steady effort with lots of hills. Farwest, 112th, Steilacoom, Balch, Lafayette. No view of the moutains from the beach today, it was too cloudy.

Distance Split pace
1.00 7:28
2.00 7:26
3.00 7:17
4.00 7:29
5.00 7:05
6.00 7:11
7.00 7:21
8.00 7:48
9.00 7:15
10.00 7:06
10.06 7:05

4:30am

Typical "easy" run with Preston :)

Distance Split pace
1.00 7:42
2.00 7:43
3.00 7:33
4.00 6:47
5.00 6:55
6.00 7:01
7.00 7:03
8.00 7:07
9.00 7:04
9.67 5:50

1:30pm Leviticus 27 - Numbers 12

Wimpy run today... not enough time to finish 10 and my 1/4's faded after only 4 reps. I quit and ran easy after 6 reps. The wind was in my face every step of the way :(

Looking at these splits now, I can see my off pace should probably be a lot slower. I'll try to keep that in mind next time.

Distance Split pace
0.25 7:01
0.50 7:17
0.75 6:59
1.00 7:03
1.25 5:22
1.50 7:17
1.75 5:31
2.00 7:20
2.25 5:25
2.50 7:26
2.75 5:20
3.00 7:16
3.25 5:40
3.50 7:36
3.75 5:49
4.00 8:43

Distance Split pace
1.00 7:45
2.00 7:50
3.00 7:25
4.00 7:25
4.83 7:07

4:30am Numbers 13 - 31

Slow and easy with lots of hills.

Distance Split pace
1.00 7:26
2.00 7:16
3.00 7:12
4.00 7:55
5.00 7:54
6.00 7:45
7.00 7:44
8.00 7:53
9.00 7:27
10.00 7:34
11.00 7:20
11.08 7:51

6:00pm Numbers 31 - Deuteronomy 22

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Distance Split pace
1.00 7:24
2.00 7:12
3.00 7:15
4.00 7:05
5.00 7:11
6.00 7:10
7.00 7:13
8.00 7:06
9.00 7:05
10.00 7:06
11.00 7:04
12.00 6:46
13.00 6:52
14.00 7:02
15.00 6:53
15.31 6:35