All about that pace.

8:30am

My quads were complaining a bit from Friday's long run so I eased the pace just enough so I could feel them, but it didn't "hurt".

I have decided on 3:10 for my goal in Boston. I think if I can run 18 miles at MP off of 30mpw, I should be able to do 26 no problem with a higher mileage base.

Distance    Split pace
1.00    7:16
2.00    7:18
3.00    7:17
4.00    7:12
5.00    7:09
6.00    7:18
7.00    7:22
8.00    7:18
9.00    7:21
10.00    7:03
10.58    7:09

4:30am

Sleep-running. I am soooo tired today.

Distance    Split pace
1.00    7:28
2.00    7:20
3.00    7:24
4.00    7:15
5.00    7:10
6.00    7:14
7.00    7:19
8.00    7:17
9.00    7:18
10.00    7:20
10.58    7:28

4:30pm

ugh! Chained to my desk all day, all I could think about was getting out for a run after work. The time finally came and I was out the door without thinking about how warm it was outside. 86°! That's too hot for the pace I was running, but I didn't really think about it until I started feeling sick at mile 8. My planed 12-14 mile run quickly turned into a 10 miler and I was doubtful about the last mile. I made it, but I was not running even one step farther than 10.  I will remember today the next time I feel like sleeping in instead of running on a nice cool morning.

Now I have to go back to work so I can install an "out of band" security update on all my servers. Lucky me! I have two "Patch Tuesdays" this month :(

Distance    Split pace
1.00    7:20
2.00    7:04
3.00    7:14
4.00    7:06
5.00    7:24
6.00    7:18
7.00    7:39
8.00    7:25
9.00    7:17
10.00    7:15

6:00am

I set out for a nice slow 20 miler with Preston today and things were going just great! We were taking it easy, not pushing the pace for the first 7 miles then all of a sudden this tree branch hanging over the path hit me in the head. I thought I was going to clear it, but I should have ducked about an inch or two lower. It stopped me dead in my tracks and blood was spurting everywhere! I couldn't see the wound since it was on the top of my head and had I been by myself I would have called an ambulance, there was so much blood. Preston took a look once the bleeding slowed down and figured as long as I wasn't dizzy or naseous I could skip the ambulance ride and just call Kym to get to the ER. So we walked a block or so to the gas station and called Kym for a ride. A couple stitches and a couple of Vicodin later, I am back home and feeling OK. Here's a few comments from Kym's facebook for your entertainment:

Kym Carnahan Davis Why I love my husband: After running under a tree branch that took a chunk out of his head, with blood gushing down his face and arms, he approached the gas station with his arms extended saying, "BRAINS." Deranged but awesome!
2 hours ago · Comment · LikeUnlike
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      Christina McMullin Joslin, Kara Haynes Barnett and 4 others like this.
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            Janelle McCabe That's great! What did the gas station attendant do?
            2 hours ago · LikeUnlike
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            Christina McMullin Joslin This is so beautiful! I didn't think about the potential of zombie jokes that I could come up with! Consider all the stand up material that you have after today???
            2 hours ago · LikeUnlike
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            Shila Marie Meier Jeff and I both got a good kick outa that one! :-)
            2 hours ago · LikeUnlike
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            Mike Davis I didn't go in the station because there was too much blood. I did the "brains" thing mostly for my running buddy Preston just in case he had any remaing doubts about my sanity. For what it's worth, there were lots of "frightened townspeople" ouside the gas station :) I really wish I had a camera before Preston cleaned up my face for me.
            2 hours ago · LikeUnlike ·
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            Alyssa Reitsch Gaither Mike is the coolest!!
            2 hours ago · LikeUnlike
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            Preston Buckholz Mike is a very scary running buddy
            about an hour ago · LikeUnlike
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            Preston Buckholz For what it is worth, part of mikes scalp is still on the tree branch
            about an hour ago · LikeUnlike
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            Mike Davis I kind of want to go back and get a picture of that.
            about an hour ago · LikeUnlike ·
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            Heather Ann Hysterical! Oh I so needed that laugh... thank you!
            about an hour ago · LikeUnlike
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            Daniel Soukup Hahahah BRAINS! Jamie would have loved it ! haha
            30 minutes ago · Like

Oh yeah, here are my splits:

Distance    Split pace
1.00    7:48
2.00    7:34
3.00    8:15
4.00    7:30
5.00    7:35
6.00    7:39
7.00    37:50 - waiting for Kym to pick me up, forgot to turn my garmin off.
8.00    3:40 - in the car on the way to ER
8.26    1:41
To be continued...

On the way to ER 

My head is under that sheet

She stitched me up pretty good and didn't even need to shave my head.

4:30am

Finally finished that long run I started on Friday.

Distance    Split pace
1.00    7:23
2.00    7:22
3.00    7:24
4.00    7:15
5.00    7:24
6.00    7:24
7.00    7:32
8.00    7:30
9.00    7:38
10.00    7:38
11.00    7:48
12.00    7:36
13.00    7:44
14.00    7:21
14.10    7:29
 

4:00am

Distance    Split pace
1.00    7:26
2.00    7:24
3.00    7:22
4.00    7:17
5.00    7:22
6.00    7:22
7.00    7:41
8.00    7:42
9.00    7:35
10.00    7:18
11.00    7:30
12.00    7:26
13.00    7:28
14.00    7:42
15.00    7:18
15.82    7:20
 

10:00am

1:11:45 7:06 pace

I ran from Twanoh campground to Alderbrook Inn and back along Hood Canal. We're camping for Jake's Birthday. He's 15 today! That makes me feel old.

9:30am

1:11:50 7:07 pace

Same route as yesterday. More effort = less speed. I guess I should take a day off and see how I do on Monday.

8:00am

10.32 on the road @ 6:58 pace

9:45am

2.13 on an awesome trail at the campground@ 9:00 pace. 400 ft. elevation gain in the first mile then it's like a rollercoaster on the way back down!

10:30am

Another 2.13 on the trail @ 8:30 pace

11:15am

Another 2.13 on the trail @ 8:15 pace.

3:30pm

One more lap on the trail for good measure @ 8:10 pace :)

12:30pm 70°

I was a wreck by midway through this run. I don't know if it was the 80's hair-metal I was listening to, or the heat, or the headwind, or maybe the yummy pancake bricks my son made us for a late breakfast in bed. Whatever it was, I felt like a zombie runner by mile 5 and only finished in hopes of banking something for my long run with Preston on Friday. That and finishing a hard run is always more satisfying than finishing an easy one.

Distance    Split pace
1.00    7:03
2.00    7:22
3.00    7:16
4.00    7:08
5.00    7:06
6.00    7:18
7.00    7:25
8.00    7:21
9.00    7:18
10.00    7:13
10.55    7:09

6:00am

This was my first "long" run in a while. Preston had 22 miles on his training schedule so I figured I would just keep up with him as long as I was feeling good and let him go when I was done.We met at mile 2 and by the end of the 3rd mile he was pushing low 7's. I didn't plan on running that fast for that far, but I hung with him as long as I could. It was a very hilly route and at the end of 18 I was pretty sore and decided to call it quits. Instead of walking the last 4 miles on the road to get home I opted for a "shortcut" through the woods which quickly turned into a mountain-climbing/bush-beating adventure. 1/4 mile, 5 million spiders, and 400' feet of elevation later I was surrounded by sticker bushes and a very tall fence behind someone's house. Rather than descend the hill and take the long way home after all that, I hopped the fence and quickly crossed the yard into the street and finished my walk home, now shortened by 2 miles. Thank God there were no dogs or angry homeowners to get in my way. In hindsight, it really would have easier to just keep running with Preston.

Distance    Split pace
1.00    7:28
2.00    7:36
3.00    7:30
4.00    6:58
5.00    7:01
6.00    7:06
7.00    7:10
8.00    7:06
9.00    7:13
10.00    7:10
11.00    7:11
12.00    7:07
13.00    7:16
14.00    7:13
15.00    7:04
16.00    7:11
17.00    7:00
18.00    6:54
18.06    7:10

5:00am

I saw a dead rat.

Distance    Split pace
1.00    7:11
2.00    7:05
3.00    7:11
4.00    7:02
5.00    6:51
6.00    7:00
7.00    6:57
8.00    6:51
9.00    6:52
10.00    6:52
10.58    6:48
 

 

5:00am

The dead rat was gone today. Maybe he was just sleeping?

Distance    Split pace
1.00    7:05
2.00    7:01
3.00    7:07
4.00    7:09
5.00    6:59
6.00    7:00
7.00    6:53
8.00    6:53
9.00    6:52
10.00    6:48
10.55    6:35
 

6:00am

I planned on 18 with Preston today. He wanted to run sub 7's and like just last week I figured I'd just hang in there until I was toast and then let him go. I did not prep well for the run, eating mexican food late last night and then only sleeping about 4-5 hours. Anyway, by mile 6 I was cramping up and at mile 7 my chicken fajita was threatening to exit in all directions. Lucky for me we hadn't strayed far from the neighborhood and I was close to home when I decided to call it quits. I'm not sure if I want to do another 10 later tonight to get in my "long" mileage for the day or just start over again in the morning... Next week's long workout will be a 21 mile day-hike through The Enchantments.

Distance    Split pace
1.00    7:21
2.00    6:57
3.00    6:43
4.00    6:45
5.00    6:52
6.00    6:34
7.00    6:35
7.13    6:27

9:15am

I started too late to get in 10 so I cut it short and alternated fast/slow miles for a total of 6.

Distance    Split pace
1.00    7:11
2.00    6:14
3.00    7:16
4.00    6:14
5.00    6:56
6.00    5:59
6.02    5:50

I found some hiker pants on sale yesterday and borrowed a camelbak for the Enchantments Death March on Saturday.

4:30am

Very windy today. I felt really good except for my quads being a little sore during the last few miles. Probably just left over from the faster miles on Sunday.

Distance    Split pace
1.00    7:20
2.00    7:21
3.00    7:07
4.00    7:08
5.00    6:54
6.00    7:03
7.00    7:02
8.00    7:02
9.00    7:03
10.00    7:06
10.50    7:14