All about that pace.

The first 5 and last 5 were pretty easy. The 10 in the middle, not so much. Average pace: 7:36. 

Two loops around Waughop Lake, one loop around Gravelly Lake, and one loop around Oakbrook. Nice and easy @ 7:44 

Farwest and Butte hills @ 7:51

12@7:52 slow and steady with the usual hills on Farwest and Butte. I also got a bug in my eye during mile 10. It's still there after 3 hours of finger prodding, rubbing, and visine dropping. ugh!

Farwest and Butte hills @ 7:41. no bugs

I planned to run long with Preston today and he had to cancel at the last minute so I took my time and got a late start again. I was in no hurry to finish this run, I just wanted to get in an easy 20+ to meet my mileage goal for the week. I ran a loop around Oakbrook and then headed down through Steilacoom and up Chambers hill to the golf course. I ran the hilly 3 mile golf course loop and then back up through Steilacoom where I ran into Preston dropping his daughter off at church around mile 18. Great timing for him to join me for the last few miles since he was still in his running gear. Those last few miles turned into 7 by the time we went up Steilacoom hill and around the Oakbrook loop. As usual, Preston pushed the pace and my last 4 were the fastest of the day. My best runs are always with this guy!

Distance Split pace
1.00 7:53
2.00 7:45
3.00 7:34
4.00 7:29
5.00 7:30
6.00 7:36
7.00 7:32
8.00 7:25
9.00 7:36
10.00 8:07
11.00 7:57
12.00 7:56
13.00 8:28
14.00 8:05
15.00 7:38
16.00 7:44
17.00 7:53
18.00 8:16
19.00 7:51
20.00 7:28
21.00 7:30
22.00 7:15
23.00 7:08
24.00 7:02
25.00 6:55

Long "recovery" run with Eric and Lesley to the Tides for a veggie burger and a cold one. I took the scenic route via Chambers Bay and Titlow Beach to meet them at the War Memorial Park before heading across the bridge.

http://connect.garmin.com/activity/357391205

11 miles exploring the shady roads on Anderson Island and a few more from the ferry dock home. Somehow we came back from camping with more stuff than we left with. 8:02 avg.

Farwest, Butte, Gravelly Lake, Starbucks. 7:44 avg

I ran the first 12 with Preston. About 4 miles in I tripped over something and after 3 or 4 big sloppy steps trying to catch my balance I had to tuck and roll on the concrete to minimize the road rash. Fortunately I have quite a bit of experience with this and came up on my feet and still running. That got the adrenaline flowing and the next few miles were a little quicker than usual for a long run. Overall I was pretty tired today even after taking yesterday off. I felt like I was crawling up Steilacoom hill after leaving Preston and the final loop around Oakbrook was not very focused. I think the increased mileage is catching up to me already. I may need to cut back and work on picking up the pace sooner than I planned.

Distance Split pace
1.00 8:15
2.00 8:11
3.00 7:48
4.00 7:37
5.00 7:36
6.00 7:30
7.00 7:22
8.00 7:15
9.00 7:14
10.00 7:04
11.00 6:57
12.00 6:44
Distance Split pace
1.00 7:58
2.00 8:24
3.00 8:03
4.00 8:09
5.00 7:58
6.00 7:50
7.00 7:48
8.00 7:50
8.51 7:56

6:00am 10 miles along the coast on SR105. 7:33 avg.

5:30pm 10 hot hilly miles at marathon pace! 6:52. My first MP run of this training cycle. I still have a long way to go, but I think I might actually have a shot at sub 3 on a cool downhill morning.

4:30am 10.13 miles

I felt pretty good considering I just ran 10 at MP 11 hours ago. 7:34 avg.

5:30 10.2 miles

On the TM at the Y. A quad busting sweaty 70 minutes @ 6:52(MP) with a slight decline to simulate the marathon course.

5:00am

10 easy miles @7:45 on some tired legs. I definitely fired up the quads last night on the TM. The long run tomorrow should be fun.

4:30am
Oakbrook loop, then up farwest hill around gravelly lake and back with a little detour around waughop lake in the park. 7:55 avg.

8:30am
Not sure what I was thinking after running a 20 miler, but I did this hike with Ryan:
http://www.wta.org/go-hiking/hikes/mailbox-peak
Needless to say, my legs are toast :)

8:00am Easy 3 miles with Kym at the TR 5k. Not counting this as a race :)

9:00am

10 miles around Oakbrook and up Farwest hill in some new kicks. My tried and true Asics 21xx are not availble anymore :( I thought the pair I had would last through the marathon, but they are in really bad shape after 700+ miles. I ended up buying some brooks yesterday after trying on a bunch of other models and brands. So far, so good. They feel more like my Asics 2170s than the other Asics models did. Sadly they were not any cheaper... $110

7:15 avg pace

2:30pm

5 miles on the TM with a slight decline @ 6:40

4:30am

Too dark to run very fast. I picked a bad route to the Y this morning. No sidewalks or street lights for over half the run. It was worth it to sit in the hot tub for a while, but next time I'll plan it better.

7:29 avg.

6:30pm

5.5 With the Fleet Feet running group. I had to go back to exchange my new shoes and they had a group run going on so I joined them. Extra bonus: A New Balance rep was there to demo shoes and bought the whole group tacos and beers after the run :)

6:59 avg pace.

Had to cut it short. Too slow getting out the door today.

7:31

9:30am

Late start for my last long run. Not a bad pace (7:23) considering the hills and it's already 71° outside. Bring on the taper!

8:00am

I wasn't sure what to expect the day after my long run and at the end of a 300+ mile month. I just did my best to keep up with a young kid who was playing "air drums" through most of the race. I thought I had him as I pulled away on the last incline after the 3 mile mark, then he busted out a sprint that made me feel my age and pulled away from me in the last 100 yards or so. My pace for the last .1 was smokin' fast and earned me a new PR on this course.

6:17, 6:41, 6:14, 4:47

10:00am

Easy 3.3 mile jog to the store for some bananas. 7:35 avg.