All about that pace.

Lakewood to Lacey with Preston, then breakfast at Sage's with Kym and Sarah. Great morning despite the monster hills :)

8:00am Get more Saturday! Up early to take a crack at the TR 5k course after a long run yesterday. It was a tough effort, but somehow I ended up running the closest splits yet on this course. John set the pace in the first mile then dropped off, but I could hear his footsteps behind me the whole way.

Distance Split pace
1.00 6:42
2.00 6:45
3.00 6:39
3.12 5:44
 

9:00am 5 mile cool down with Derek after the race.
8:52 avg.

8:00am

5 miles on the track at the RHS Relay For Life event. I tried to encourage some of the walkers to run with me, but they were not interested. A few of them may have been annoyed with my enthusiasm :)

7:15am

5 mile warm up. First run since last Sunday. I've been too busy hanging some second-hand window shutters in our living room. There's a reason these things are custom made for each window. Getting someone else's old shutters to fit your windows is no easy trick :)

8:00am

I was glad to see Choi at the start this week, but he ran 11 right before the race and wasn't feeling very competitive. I was out in front for the whole race and felt great until the last hill near the finish when my calf cramped up again. Yep same calf, same pain, so I skipped the cool down run I had planned. I'll give it a couple days off and focus on the rest of those shutters.

5:00am

Easy 6 across the park, up Farwest and back before work. Calf feels ok at about 8 min pace.

Farwest hill again. Right calf is still a little tight.

Farwest hill. What calf?

8:15am One mile warm up on the way to the park. 7:37

8:30am Wicked tough cross country cousrse in Steilacoom Park mostly on trails including a trip up the monster hill and around the water tower. Sergio was right with me until I pulled away on the hill and passed another guy that was about 100 yards ahead of us from the start. Hill training pays off :) The next 3 guys were so far ahead I still couldn't see them when the finish was in sight. I kicked it in anyway and left it all on the course. I ran so hard I decided to to skip the cooldown run and just walked home after the race and felt good about it :)

Distance Split pace
1.00 6:40
2.00 6:44
3.00 6:56
4.00 7:03
5.00 7:12
6.00 6:34
6.25 6:05
 

8.5 miles on the Ohio River Trail. I have never sweat so much. This humidity is unbelievable!

One hour on the treadmill at the Hotel. Gotta love that AC!

I learned how to pronounce Louisville yesterday. We all know the S is silent, but the trick is to drop ALL the vowels. Lvll.

Farwest hill and the scenic route through the park. I found out this week that I got the 3:55 spot on the 2015 TCM pace team. I'm just a little excited about that news!

8:00am Ran the first loop of the Defiance 50k course with John and tore up my calf again. The pace was easy, it must have been the uneven terrain on the trails. No more racing or trails for me before Ragnar :(