All about that pace.

Easy run (10:31pace) with the Tri group after a 25 mile bike ride (15mph).

First time riding more than 2 miles since last summer. The plan is to make this a weekly event.

6:00pm

Oakbrook loop @7:05

8:00pm

Oakbrook loop @ 7:01

That's two night runs in a row on a full stomach after dinner. Tough getting started, but each mile gets a little faster as I go.

Happy Running Day!

Worked my way down to 6:26 from 7:26 on the Oakbrook loop.

Avg. 6:52

Tacoma Runners beer run.

John and I went for the run and skipped the beer. I averaged 6:41 just playing follow the leader. That usually makes for a pretty fast run and I don't have to bother memorizing the route since it's different each week. The 2nd mile was 6:25 which is my goal 5k pace. I'm going to give that another shot on Saturday. This week the TR 5k race is on the alternate course because the Sound to Narrows race will be going through Point Defiance. This alternate course is on Ruston Way and is supposed to be flat and fast. That might help shave off the 11 extra seconds I spent on the tougher course last time.

Seattle mom runs down bike thief!

http://www.king5.com/news/cities/seattle/Marathon-Runner-Catches-Thief-210660951.html

8:00am

The race was on the alternate course along Ruston Way this week because the Sound to Narrows race was going through the park at the same time. This is a perfectly flat out and back course and is about as fast as it gets except for the abrupt turnaround. I expected to run even closer to 19 considering the course, but it looks like I have a lot more work to do before I see any 19s on the main course in the park. I'll probably volunteer next week and try again the week after that.

Distance Split pace
1.00 6:21
2.00 6:26
3.00 6:18
3.10 5:52

Easy run with the tri group after 20 miles on the bike.

9:39 avg.

5:00am 6 miles Farwest hill 7:31 avg pace

4:00pm 4 miles with John @ Steilacoom Park 8:59

4:40pm 6 miles around Oakbrook (long way home from park) 7:16

I had my first official swim lesson today. A member of our tri group is a very experienced swimmer/instructor and offered to coach us one a week. It was very encouraging and with some practice I'm sure I'll be able to swim well enough to save myself if I ever fall off a dock or out of a boat. Actually finishing the first leg of a triathlon is still up in the air though.

I was also quick enough on the keyboard Sunday to get registered for the Tunnel Lite marathon on 9/15 so I have some serious training ahead of me. I'm curious to see how all this tri-cross training I have planned will affect my marathon time...

From the Tunnel registration page:

Registration opened on Sunday, June 9 at 7PM Pacific Time for the first 125 spots available, and those spots filled in a matter of 10 minutes.

Registration will open again for another 125 spots on Wednesday, June 12 at 7PM Pacific time, so be ready!

The reason for the two dates is in case the race fills very quickly, runners who weren't able to get online on Sunday evening will have a second chance to register.

5:00am

Farwest and Butte hills @ 7:37

Thinking about swimming the whole time made running seem a lot easier.

5:00pm

Spent some time in the pool. Not fun at all. If running was this hard when I started, I probably would have given up on the first day.

6:00am

Just a quick 4 up Farwest hill and back. 7:20 Yesterday's Thai food kept me from getting out the door soon enough to do more. TMI?

6:30pm

3 with the Tacoma Runners at Cork! 6:46

I hit the pool twice today. Still waiting for it to get easier. I get out of breath within about 25 meters. If I slow down enough to relax so I don't breathe as hard, I sink :(

Tri group. 10 miles on the bike, 5 easy and 5 fast(20+ mph). 3.5 miles easy run @10:20. My legs are toast after 30 hilly miles on the bike and "swimming" yesterday. Looking forward to some more time in the pool today.

I graduated from the kiddie pool today. With some encouragement from the group, I got in the lap pool at the Y and made it all the way across. I had to rest at the other side each time, but I managed to swim about 300 yards all together. I need to go about twice that far without stopping to complete the first leg of a sprint tri in August...

5:00am Shopping cart shuffle.

5 miles out and back on Farwest and Butte hills @7:47. The last mile pushing an abandoned shopping cart back to the store from the park.

5:00am

10 easy miles @8:00, no shopping carts, but I did hurdle a dead cat at mile 6.

My left achilles was really tight for the first mile.

My pool is broken so I can't swim unless I drive to the Y now :( I watched some youtube videos on how to tread water and practiced eggbeaters sitting on the edge of my table yesterday. Does that count as training?

First "long" run in a while. 7:28 avg.

Practiced eggbeaters sitting on the edge of the pool for a while after my run. The heater is still broken and it's way too cold to get in all the way.

6:30am 13 mile bike ride to Point Defiance Park  for the race.

8:00am 3.1 miles @6:34. I just ran a solid effort and never looked at my watch. I didn't expect to break 22 after the hard run yesterday and the bike ride today.

9:00am 13 miles home on the bike. Legs are like Jello now.

10.00am 5 miles around Oakbrook with John @7:27. The last mile was tough @6:54.

7:00am

15 miles on the bike with John and Aimee. This ride ended with an epic crash by me in the driveway. I landed like a ton of bricks on my right hip, definitely going to leave a mark. I was happy to run an easy 10:30 pace after that.

5:00am Easy 10 in sideways rain. My hip stopped aching after about 4 miles. 7:47

Swim lesson was a drag this week. I didn't practice at all between lessons and it showed. I think I actually got worse. I guess it's not much different than running once a week. I never would have got to Boston with a training plan like that. I'm blessed to have an awesome teacher that encourages me to keep at it. More practice this week...

4:30am Light rain, steep hills and heavy legs this morning. 8:08 avg. Last 3 at 7:30

6:00pm 30 min of flailing and gasping for air in the pool...

4:30am

Same rain, same hills, fresh legs. 7:34 avg. Last 3 at 7:00

6:30pm

Tacoma Runners Beer Run - 3.1 in 21:03. There was a big turnout this week for the raffle and a special presentation of some custom made tacoma runners tap handles to the founders of the group. Lots of fun, stayed too late...

Easy run, the long way down to Steilacoom, where I jogged a very hilly and scenic loop trying to figure out a good course for the Tacoma Runners if they decide to visit Topside for a Thursday 3 miler this Summer. Stairs, hills, views, outdoor patio seating, everything needed for a tough run and a great evening. I still need to talk to John and see how he feels about 100 sweaty, thirsty runners showing up all at once. Averaged about 8:10 pace with a couple breaks. 

3.5@10:30 after a bike ride with the tri group.