All about that pace.

5:30am Deuteronomy 23 - Joshua 3

Garmin went dead just short of 5 miles on the way to coffee :(

I was trying to practice running slow for my long run on Sunday. I started out ok, but kept drifting toward a faster pace. However, I'm sure the 3 miles I ran after coffee without the Garmin were exactly 8 minute pace :) The plan for Sunday is to run 13 miles to Point Defiance Park to meet with a group for a 6 mile trail run and then run back home. I'll need to slow down quite a bit if I want to finish the 32 mile round trip.

Distance Split pace
1.00 7:43
2.00 7:30
3.00 7:28
4.00 7:25
4.88 7:16
+ 3 miles at 8:00

6:30am Joshua 4 - Ruth 3

My Garmin finally kicked the bucket. It won't lock into any satellites so no pace splits etc. I even hard reset it back to factory defaults. All I got today was total time for each leg of this run. I used the Course Tool to get the mileage for my route to the park and back(Thanks Sasha!) PointDefiance and one of the other runners got the trail mileage. The plan was to run to the park and have breakfast at a nearby restaurant then meetup with the group for a 9:00am trail run. I got a late start trying to get the Garmin working and ended up running faster than expected since I had no idea what my pace was. When I got there the restaurant was closed so I skipped breakfast and sprinted over to catch the 8:00am group for an extra 3 miles on the trails(turns out they don't actually leave until 8:15). There was a little break after each trail run and the second one was a little shorter than I expected so I guess it's a good thing I made it early :)

The trails in the park were full of hills, stairs, rocks, roots, mud and monkey bars. Fun stuff! I stopped the clock for a coffee break at Forza on the way home. The weather was perfect for a run today and I really needed the downtime after a stressful week, I couldn't have timed this one any better. My Ragnarly meter is pegged!

13.59 miles 1:40:15 7:23avg.

3 miles 33:14 11:05avg.

5 miles 54:18 10:52avg.

13.59 miles 1:43:26 7:37avg.

4:30am Ruth 4 - 1Samuel 16

Kickin' it old school today with the course tool Farwest10miler and a stopwatch 1:13:32

5:30am 1Samuel 17 - 2Samuel 3

It's been another long week. It's a good thing I got most of my miles in on Sunday.

1:12:32

7:15am 2Samuel 4 - 1Kings 15

Last week was so much fun I decided to do it again. I took a slightly shorter route to the park this time, but it seemed like the hills were worse. PointDefianceShortcut Looking at the elevation chart I can see that it is actually a much easier route, both distance and elevation-wise, 562' of climb in 12.5 miles vs 625' in 13.5 last week. The trail run was a blast! There was a big group and we did a really easy pace. I was feeling the miles on the way home though. I got a killer cramp in my right calf and I felt really sluggish for the last 5 or 6 miles. I think I just pushed too hard on the uphill miles between the park and N30th st. because my time coming home was still faster than getting there. I miss my garmin, I don't like not knowing what my pace is all the time. I know I would have ran much slower today on purpose if I knew how fast I was going. I'll probably rest tomorrow and maybe even Tuesday if my calf isn't 100%.

Distance Time Pace

12.59 1:29:45 7:08

5.1 55:18 10:51

12.59 1:29:03 7:04

Still resting that calf. This makes 6 days in a row with no running for the first time in over a year. My legs feel like they are spring loaded. I need to run! I got my "new" garmin on Tuesday and also got my Runner assignment for the Ragnar Relay Northwest Passage; #12 with 24.4miles over three legs: VeryHard/VeryHard/Moderate

http://www.ragnarrelay.com/race/northwestpassage/runner_chart

I'm going to drive to the trail run with my daughter tomorrow and do 5 in the park. Hopefully that will be the start of a nice 40-50 mile week. I'd like to get a couple doubles in before NWP. Probably not Point Defiance doubles though...

9:00am

5 miles with Karina at Point Defiance with the Guerilla Running Group.

Happy Father's Day!

Distance Split pace
1.00 10:35
2.00 10:19
3.00 10:25
4.00 10:06
5.00 11:39
5.67 11:02

4:30am

Preston took a different route to the park today so we never connected until we got to the coffee shop at 6. My calf is feeling much better, but now I have a pain in the top of my right foot. I think I must have aggrivated something in there this month with the intervals or the extra long runs to the park or both.

Distance Split pace
1.00 7:23
2.00 7:30
3.00 7:18
4.00 7:41
5.00 7:48
6.00 7:54
7.00 7:33
8.00 7:37
9.00 7:20
10.00 7:05
Coffee stop
11.00 7:55
12.00 7:06
13.00 6:43
13.14 6:45

8:15am

Easy trail runs in the park. My foot is still hurting. Going to the doc on friday.

Distance Split pace
1.00 10:44
2.00 9:31
3.00 9:10
3.16 7:43

9:00am

Distance Split pace
1.00 10:31
2.00 10:32
3.00 10:00
4.00 11:36
5.00 9:56
5.44 9:03

4:30am

I knew it would be tough to keep up with Preston after basically taking 3 weeks off (only 4 runs and two of them at nearly walking pace). My foot didn't bug me too much for the first few miles, but I could feel the pace wearing me down already. I resisted the urge to look at my watch, until Preston asked me about my new Garmin. I instinctively looked at it and noticed my pace was 6:55 ugh! I didn't want to know how fast I was going. This just made it seem harder to keep up. I was happy to just keep up and not get stuck downwind of his dried mango issues regardless of how slow or fast I was going. That was a backdraft I didn't want any part of! I manged to hang in there all the way to the coffee shop despite the growing pain in my foot and my general exhaustedness. After coffee we jogged over to his house so I could see the progress on his construction project. It's looking very good.

I'm going to the foot doc today so I thought if it flared up from running on it again that might make it easier for him to pinpoint where the pain is and figure out what's going on in there. Either that or he'll scold me for being an idiot runner that doesn't know when to quit. Or maybe both. Should be interesting...

Distance Split pace
1.00 7:33
2.00 7:19
3.00 7:18
4.00 7:18
5.00 7:09
6.00 7:02
7.00 7:03
8.00 6:52
9.00 7:06
10.00 6:43
10.52 6:17

Distance Split pace
0.84 7:54