All about that pace.

FSRC Resolution Run Series 5k

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Location:

Lakewood,WA,

Member Since:

Dec 19, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

  • 5k
    Resolution Run 5k:
    1/1/09 20:46 (6:42)
    1/1/10 19:33 (6:18)
    1/1/11 19:23 (6:15)
    1/1/12 19:33 (6:18)
    FSRC Turkey Trot:
    11/20/11 18:50 (6:04)
  • 10k
    Resolution Run 10k:
    1/24/09 42:40 (6:53)
    1/23/10 40:48 (6:35)
    1/22/11 39:40 (6:24)
  • 15k
    Resolution Run 15k:
    2/21/09 1:05:59 (7:06)
    2/20/10 1:04:15 (6:55)
    2/26/11 1:03:46 (6:51)
    2/25/12 1:02:26 (6:42)
  • 20k
    Resolution Run 20k:
    3/21/09 1:27:16 (7:01)
    3/20/10 1:26:46 (6:59)
    3/26/11 1:24:37 (6:49)
    3/24/12 1:25:27 (6:52)
  • 1/2 Marathon
    Grand Columbian 1/2 Iron Relay
    2007 1:58:29 (8:59)
    2010 1:39:07 (7:34)
  • Marathon
    2005 Portland: 3:52:21 (8:52)
    2007 Tacoma: 3:47:17 (8:40)
    2010 Eugene: 3:16:21 (7:30)
    2011 Boston: 3:25:28 (7:51)
    2011 Tunnel: 3:06:30 (7:07)
    2012 Boston: 3:53:56 (8:56)
    2012 Big Sur: 3:23:06 (7:45)
    2013 Tacoma: 3:41:25 (8:27)
    2013 Tunnel Lite: 3:07:33 (7:09)
    2014 Boston: 3:40:35 (8:20)
  • Ultra Marathon
    2013 Defiance 50k: 4:49:12 (9:18)
    2013 Steilacoom 50k: 4:44:06 (9:09)
    2014 R2R 51.9mi: 9:51:40 (11:24)

Short-Term Running Goals:

??

Upcoming races: Just pacing and volunteering this year. PRs coming in 2016?

St Paddy's Day 1/2 1:50 Pacer 3/12/16

Whidbey Island 1/2 1:45 Pacer 4/?/16

Tacoma City Marathon 3:55 Pacer 5/1/16

 

Personal:

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Heb 12:11

 

Favorite Quotes:

"Go out and preach the Gospel, and if you have to, use words."  - St. Francis of Assisi

"Life is short; running makes it seem longer." - Baron Hansen

"If you have to ask, you wouldn't understand." HD?

"Rule #1. Cardio - Zombies lead a very active lifestyle, so should you." - Columbus (Zombieland)

"A one that is not cold is scarcely a one at all." - Strongbad

"Running without hills is like motorcycling without corners" -me

 

Favorite Blog Posts:

Puke and pass

My epic Beatles for Burt blogpost

Vodka at an aid station?

 

Hot tips for winter running:

Screwshoes
Poor man's cleats. this works a LOT better than you would think! Very quick and easy.

LittleHotties
Are you cheap like me? Put those little hotties in a ziplock bag and use them again tomorrow!

Kickstart your dead Garmin
Hold down the reset/lap button and the mode button together to get your 205/305/310xt to restart if it won't turn on or if it freezes up.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Adrenaline GT13-3 Lifetime Miles: 964.63
Shopping Cart Lifetime Miles: 9.60
Total Distance
1671.31
Asics 1130 Miles: 354.52Asics TN544 Miles: 484.50Asics 2130 Miles: 263.80Asics 2130blk Miles: 433.32
Race: FSRC Resolution Run Series 5k (3.1 Miles) 00:20:46, Place overall: 25, Place in age division: 6
Total Distance
3.10

Happy New Year!
A new 5k PR for me this morning, and after only 3 hours sleep! Last night it took us over an hour just to get out of the parking garage at Seattle Center after the New Year's celebration and then there was a major accident on the freeway coming home that blocked all lanes for over an hour. Aside from all that it was a fun night with lots of entertainment and my youngest daughter's boyfriend got down on one knee and proposed to her at midnight. He's a great guy and we're all very happy for them. Congratulations Karina and Danny!
Back to the Race: 
This is the first (Resolution Run 5k) in a series of 4 races increasing from 5 - 20 ks or miles, between Jan 1 and Mar 21 with individual and overall awards. It's put on by the Fort Steilacoom Run Club and held at the local high school where we have use of the locker rooms and showers. They also provide a hot meal at the end of each race.
It was raining hard this morning until just before the start. Around 8:45 the wind died down and the rain slowed to a sprinkle. The first mile was crowded as usual, but I held a nice steady 6:55 pace. My next split was at 2.1 miles with a 7:23 and the last even mile was a pretty strong 6:27. I finished with a good sprint across the finish line and was totally spent at the end of the race. I may have done a little better with more sleep, but I'm really happy with my new PR. I hope I can do the same in the 10k on the 24th.
My brother-in-law Stephen ran with me this morning equally tired and with an injured ankle; he finished fourth in his division with a 23:58. 
I didn't place in today's race, but they also gave out awards for last year's overall series and I took 2nd in my division.
Pace: 6:42

Comments
From Jon on Thu, Jan 01, 2009 at 21:32:51

Congrats on the PR! Now enjoy a long nap!

From Burt on Sat, Jan 03, 2009 at 16:06:05

Way to get that PR! Good report. And congratulations on the soon-to-be new addition to the family.

From rattletrap on Sun, Jan 04, 2009 at 16:41:47

Thanks for the comments. Now I'm thinking about a ragnar relay after reading Burt's blog :)

Northwest Passage looks cool and it's right in my neighborhood.

From Burt on Sun, Jan 04, 2009 at 21:24:51

The Ragnars are the funnest races you'll ever do. There's nothing quite like being on a team and spending 24+ hours in a van rooting each other on the whole time. If you're serious about doing it, you should look at putting a team together right now. Early registration for Northwest Passage closes Feb. 28th. That gives you two months to find 11 more people and commit them to do the race. By commit, I mean financially commit. It's $85 a person. A bit pricey, but worth it.

The other option if you don't want to worry about putting a team together is to go to the Ragnar home page, click on the link for the message board, and post that you're looking to join a team for the Northwest Passage race.

From rattletrap on Sun, Jan 04, 2009 at 22:55:45

I can't find anybody to run with me, much less commit to something like that. It sounds fun though and I have already checked out the forum. There are lots of teams looking to pick up a member and some of them even comp the registration fee. If I survive the next couple months of marathon training for the R&R in June I should be up to it and may try to hook up with a team.

Total Distance
6.60

I slept in until noon today, then headed right out for a run. It was very sunny and cold, perfect weather for running! There was also a great view of the Olympics across the water. No aches or pains after yesterday's race.
Pace: 7:47

Total Distance
6.60

The mountains were hidden in the clouds and it was very, very cold this morning! My knees were stiff and I couldn't run fast enough to keep warm. My left calf and right hamstring were twitching a little on the last half. Yep, I'm whining alright! I think I'll dress warmer tomorrow and maybe slow the pace a little.
Pace: 7:45

Total Distance
6.60

I didn't have to try very hard to slow down today. It's still cold and icy out. My legs didn't feel any better today, but not any worse either.  
Pace: 8:13

 

Total Distance
0.00

Snow+ice+darkness=day off.

Total Distance
0.00

Someone must have broken into my house last night to steal my gloves and headphones. I can run without headphones, but by the time I gave up looking for my gloves it was too late to go :(

Comments
From Your Loving Wife on Tue, Jan 06, 2009 at 13:32:11

I can answer thy headphone mystery. Yesterday Meghan was being nice and brought my ipod to the Y for me. She didn't know if I had headphones so she grabbed yours. I am so very sorry I forgot to put them back.

The gloves are probably in the closet in the place where I put all of the gloves. I will try to find a place for you to keep them where they won't get messed with. Sorry! I was so sleepy this morning when you were asking me that it didn't even register.

Total Distance
0.00

4:30am
Dark, heavy rain, and 40mph winds; when I couldn't find my reflective gear it was just too easy to wimp out and go back to bed.
Picture me with my fingers in the shape of an L on my forehead.

Total Distance
6.60

4:30am
It's still very windy, but the rain has stopped for now. Steilacoom is looking pretty good considering all the flooding nearby.
My run was good and my legs felt great after 3 days off.
Pace 8:10

Total Distance
6.60

10:00am
I ate nothing but junk food yesterday and paid for it big time on my run this morning. I felt like I was dragging a car behind me the whole way. It's time to get serious about my diet.
Pace: 8:04

Total Distance
6.60

2:30pm
I'm feeling much better today after a couple healthy meals and some prayer. I'm also encouraged that at least one of my friends is following my blog. Thanks Ed.
It's raining and windy out, but I didn't work near as hard as I did yesterday and still managed to pick up the pace a little. I'm looking forward to tomorrow's run; that must be a good sign.
Pace: 7:52

Total Distance
6.60

7:30am

My right hamstring was bugging me again within the first mile this morning so I slowed way down.

I got myself some new shoes this afternoon and I'm hoping that will help relieve some of these little aches and pains before they become big ones. Kym says I should also get some massage therapy while I'm training for the marathon...that's sounding pretty good right now :)

Pace: 8:24

Total Distance
0.00

No miles today. My leg was still sore when the alarm went off at 4:00am so I opted for more sleep. It's feeling better now after sitting on my butt all day at work. I really need to man up if I want to have a chance of qualifying for the Boston this year. 

Total Distance
6.60

4:30am
The first day in new shoes is always good. I should have retired my old ones a long time ago.
My leg is still a little sore, but i'm going to keep at it this week and see if it passes. No pain no gain; right? We'll see.
Pace: 8:09

Asics 1130 Miles: 6.60
Total Distance
6.60

4:30am
My leg feels much better today. Maybe I can pick up the pace a little tomorrow.
Pace: 8:07

Asics 1130 Miles: 6.60
Total Distance
6.60

4:30am
No pains today, but I'm getting tired of running in the dark.  Tomorrow I'm off work so I can sleep in a couple hours and run when the sun comes up. Maybe I'll bring my camera and post a shot of the mountains if it's clear.
Pace: 8:04

Asics 1130 Miles: 6.60
Comments
From Your Wife on Fri, Jan 16, 2009 at 23:43:41

Just wait till after you get your first massage from the big burly biker masseuse I'm gonna find. You'll feel great!

Total Distance
6.60

9:30am
No view of the mountains this morning, it was foggy and cold. It was a nice run though, with almost no traffic. Only one more week until the Resolution Run 10k.
Pace: 7:50

Asics 1130 Miles: 6.60
Total Distance
6.60

6:00am
Running in the dark again today. I sure feel like I was going faster than yesterday...
The stopwatch never lies.
Pace: 7:57

Asics 1130 Miles: 6.60
Total Distance
6.60

12:30pm
I got a really late start today, but I gave a little extra effort and finished with my best time ever on The Killer 49:29.
Pace: 7:30

Asics 1130 Miles: 6.60
Total Distance
6.60

4:30am
If the fog gets any thicker I might have to add some lights to my reflective gear. At least there's no traffic to contend with this early in the morning. My time was slower than yesterday, but still an improvement over all of last week.
Pace: 7:40

Asics 1130 Miles: 6.60
Total Distance
6.60

4:30am
It was tough to get moving this morning. No sleep Tuesday night and very little last night. I had a hard time staying focused on my run and couldn't keep an even pace. I finished with about the same time as Tuesday, but it seemed to take a lot more effort. I'm planning to sleep in tomorrow and get lots of rest before race day. We'll see how that plan goes...
Pace: 7:43

Asics 1130 Miles: 6.60
Race: FSRC Resolution Run Series 10k (6.2 Miles) 00:42:40, Place overall: 20, Place in age division: 5
Total Distance
6.20

9:00am

This was the second race in the 2009 Resolution Run Series. My goals today were to beat my previous 10k PR and maybe even finish at a sub-7 minute pace. The first half of the course felt really good and I was on target with a time of 21:21 at the turn around point. The second half was a lot more difficult and although I didn't have any serious aches or pains, my legs felt really heavy and my lungs felt like I was dragging them behind me. On mile five I passed an old guy (probably in his late 50s) that has been kicking my butt in this race for 5 years and that gave me the boost I needed to hold my pace through to the end. I finished in 42:40 with a negative split by 2 seconds. I met my goals today, smashed my previous 10k PR by over 3 minutes and nothing hurts...yet.

Pace: 6:52

Asics 1130 Miles: 6.20
Comments
From rockness18 on Sat, Jan 24, 2009 at 15:44:58

Impressive race...you're showing great improvement. Stay consistent in training and you'll shatter your marathon time as well.

From rattletrap on Sat, Jan 24, 2009 at 15:52:18

Thanks for the encouragement. I feel good about my progress, but these last two races have been a lot of work. I still have a long way to go for that 3:20 marathon.

From rockness18 on Sat, Jan 24, 2009 at 18:36:54

Looks like you have a nice start by getting in a lot of 6-mile runs. Keep them consistent and over time gradually build up to some 7-10 mile runs. Everything will get easier. 42:40's a great time!

p.s. Nice organization you're involved with...you guys have a great witness.

From rattletrap on Sat, Jan 24, 2009 at 20:59:38

I was planning to keep doing at least 5 days on and one day off with the 6 milers and bump one of those days up to an 11.2 mile course that I like a lot(The Giant Killer) in February. I stopped doing my long runs when I started trying to do more consecutive days in a row so I wouldn't increase my mileage too fast. I'm getting anxious to run longer; By the end of March I'd like to be doing 7 or 8 miles 5 days in a row and a long run too.

CMA is a great organization to be a part of. It has been a tremendous blessing to be able to serve with them. Sometimes I wish my biker friends understood the running thing though. I really need all the prayer I can get to pull this off by June.

From Burt on Sat, Jan 24, 2009 at 22:13:16

You crushed it, man. Great job! Pretty inspirational.

From rockness18 on Sun, Jan 25, 2009 at 08:43:55

sounds like a good plan...lots of folks get hurt by trying to do too much too soon.

From Mark on Sun, Jan 25, 2009 at 09:20:42

Awesome job! It's great to get a new PR and feel your training pay off. Good luck with your marathon training, this 10K time looks promising.

Total Distance
6.60

5:00am

Sunday my hip was feeling stiff so I played it safe and took an extra day off. This morning's run was pretty easy compared to last week, the training is definitely paying off.

Pace: 7:44

Asics 1130 Miles: 6.60
Total Distance
6.60

5:00am

It looked great when I walked out the door this morning. It was a little cold, but very calm. By the end of the first mile, the wind picked up and it started snowing which wasn't so bad as long as the wind wasn't in my face. By the end of mile 3 everything was white and very slippery. I hope it doesn't last long this time.

Pace: 8:00  

Asics 1130 Miles: 6.60
Total Distance
6.60

4:30

The snow is gone already and it was actually pretty warm this morning, but the wind was so strong it felt like I was running up hill the whole way. It's a good thing that I like that :)

Pace: 7:44

Asics 1130 Miles: 6.60
Total Distance
6.60

10:00am

I missed another run yesterday. I'm having a hard time staying consistent. Today I didn't feel like I was moving very fast and didn't even want to look at my watch until the end. I was just trying to enjoy the peace and quiet. When I got home I was happy to see an above average time for this route.

Pace: 7:33 

Asics 1130 Miles: 6.60
Total Distance
11.20

8:00am

I'm adding a long run back to my week now. It felt really good running up Chambers Creek hill again.

Pace: 7:56

Asics 1130 Miles: 11.20
Comments
From Emperor Ron on Sun, Feb 01, 2009 at 01:53:30

I am truly amazed. I'd have trouble walking 11 miles...and I can't begin to imagine how far 26 miles is! Keep up the good work.

Total Distance
6.60

8:00am

Another 1st today. I had a negative split on The Killer! 25:00 / 24:46. For my non-running friends, that means that I finished the second half faster than the first. Not really that big of a deal except this course is mostly down hill on the first half.

Pace 7:32

Asics 1130 Miles: 6.60
Comments
From Kym on Wed, Feb 04, 2009 at 11:43:53

Wow! That is impressive. I know how steep the hills are that you run! You amaze me!

Total Distance
7.50

4:30

I slowed the pace a little and added Farwest hill toward the end of my run this morning.

Pace 7:53

Asics 1130 Miles: 7.50
Total Distance
6.60

5:00am

Good run. Tomorrow I rest :)

Pace 7:46

Asics 1130 Miles: 6.60
Total Distance
8.00

4:30am

I took yesterday off and was restless all day. It felt good to get back out there. I ran my normal route The Killer + Farwest hill and continued to 97th before turning around for a total of 8 miles.

Pace 7:48

Asics 1130 Miles: 8.00
Total Distance
6.60

10:00am

I worked a little harder than I expected this morning. Wind, rain, hills,... what more could a runner ask for? :) I was a little disappointed with the level of effort it required today, but it was a good run! I'm looking forward to a long run with Preston tomorrow. I hope I can keep up.

Pace 7:41

Asics 1130 Miles: 6.60
Total Distance
15.00

6:00am

I ran with Preston this morning for probably about 15 miles; on the road until it got light out and then a couple miles in the park. We were talking most of the way and the pace varied quite a bit. I felt pretty good until the last mile or so and then had to drop back a little. I had 1:59:42 on my stopwatch at the end and I'd guess my overall pace was between 8:00 and 8:30.

Asics 1130 Miles: 15.00
Comments
From John W. on Sun, Feb 08, 2009 at 01:30:21

Keep up the great work, Mike!!!

Total Distance
8.00

7:00am

I put in 8 hilly miles this morning and felt pretty good considering the 15 I did with Preston yesterday.

Pace 7:52

Asics 1130 Miles: 8.00
Comments
From rockness18 on Sun, Feb 08, 2009 at 12:58:03

Nice job! Stay consistent and keep inching up those miles...you'll be amazed at would you can do.

From rattletrap on Sun, Feb 08, 2009 at 20:01:56

Thanks! I'm trying to stay consistent, but 4:00am comes really early on work days. I am already amazed at my progress; this blog and all the people like you have been really helpful.

Total Distance
6.60

4:30am

Today's run was pretty easy aside from it being a little icy. I'm looking forward to the extra hill on my 8 miler tomorrow. 

Pace 7:50

Asics 1130 Miles: 6.60
Total Distance
8.00

4:30

The first 4 miles were great this morning. Some of yesterday's snow was still on the ground, but it was warm enough that the streets were wet, and the moon was bright so visibility was good. By about 5:00am everything was covered with ice and it was a very slippery 4 miles home. If it doesn't warm up a little, I'll be sleeping in tomorrow.

Pace 7:55

Asics 1130 Miles: 8.00
Total Distance
6.60

4:30am

Easy run this morning; it seemed short. I probably should have done another mile or two.

Pace 7:50

Asics 1130 Miles: 6.60
Total Distance
8.00

8:30am

8 miles at what I thought was a slow comfortable pace. It turned out to be a little quicker than I thought. That is definitely a good thing. I'm looking forward to a long run tomorrow.

Pace 7:39

Asics 1130 Miles: 8.00
Total Distance
15.00

5:30am

I did another 15 miler with Preston and Carl this morning. Both of these guys are much better runners than I am, which is a good thing. I managed to keep up OK today, but near the end of the run I wasn't much for conversation any more, I couldn't afford to waste much breath talking. We averaged about a minute slower than my goal marathon pace and I was pretty tired toward the end. I still have a lot of work to do before June. Only one more week until 15k race day.

Pace 8:32

Asics 1130 Miles: 15.00
Comments
From rockness18 on Sat, Feb 14, 2009 at 20:27:20

Nice week of running! Big step to edge past the 50-mile/per week barrier. Keep up the good work!

From rattletrap on Sun, Feb 15, 2009 at 02:41:31

Thanks for the encouragement.

I'd really like to keep above that 50 mark for a while, but I may want to drop a few miles next week considering the race on Saturday. I'll see how I feel midweek.

Total Distance
5.00

5:30am

I ran about 2.5 miles out before ran out of sidewalk and I couldn't stand the cold any more. Bel-Red Road was a nice long downhill stretch on the way out and a great workout on the way back.

Pace 7:37

Asics 1130 Miles: 5.00
Total Distance
8.00

4:30am

I didn't get much sleep and 8 miles seemed like a long way after the short run yesterday.

Pace 7:44

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

I'm feeling better today. After a healthy dinner and lots of sleep, 8 miles doesn't seem so far.

Pace 7:41

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

Those 8 miles seem to be going by faster each day with the same level of effort.

Pace 7:31

Asics 1130 Miles: 8.00
Comments
From edrickt on Thu, Feb 19, 2009 at 23:59:32

Hey, those are some nice runs! And you're getting them in at 4:30 in the morning? I didn't think they even turned on the air until 6:00. Nice job!

From rattletrap on Fri, Feb 20, 2009 at 00:20:18

Thanks. There's plenty of air down here at sea level, even at 4:30am :)

I'm looking forward to sleeping in tomorrow and resting up before the 15k race on Saturday.

From edrickt on Fri, Feb 20, 2009 at 00:47:30

I didn't know you were racing on Saturday. Good luck!

From rattletrap on Fri, Feb 20, 2009 at 01:00:43

I have a 15k Saturday and a 20k on 3/21 they are the last two runs in a four run series. I PR'd in the 5 and 10 and I'm hoping to do the same in the next two.

Race: FSRC Resolution Run Series 15k (9.3 Miles) 01:05:59, Place overall: 25, Place in age division: 5
Total Distance
9.30

9:00am

Today's race was really tough! I was hoping to finish with a sub-7 minute average pace and just couldn't cut it. The first mile was a breeze at 7:02 then the next 2 went by pretty quick at around 6:50 each. At the half way point I was at 32:02 and still feeling like a negative split was a possibility. Somewhere in mile 6 I ran out of breath. I slowed to around a 7:30 pace and thought about walking several times until the last mile marker where I picked it back up to 6:56 for the final mile. It took everything I had in that last mile to stay in front of a girl that beat me in the 10k last month. I'm tempted to blame my less than stellar performance on a bad cough I've been fighting for the last few days, but in reality I think I just need to train harder! I did set a new PR for 15k today and for what it's worth, I beat the old guy again so it wasn't all bad :)

Pace 7:05

Asics 1130 Miles: 9.30
Comments
From Burt on Sat, Feb 21, 2009 at 18:48:05

Way to beat the old guy! There's an old guy in Kingman that I want to beat one of these days.

From rattletrap on Sat, Feb 21, 2009 at 19:31:23

Kingman is a long way from Queen Creek. That's pretty far to go just to beat an old guy, but it probably feels good enough to be worth it :)

From Burt on Sat, Feb 21, 2009 at 19:51:31

I grew up in Kingman. There's a 5k I like to do there.

From rattletrap on Sat, Feb 21, 2009 at 20:19:07

That's cool. I like Kingman, my parents live close to there in Bullhead. Be sure to post something when you beat that old guy.

From twinkies on Sat, Feb 21, 2009 at 22:04:52

Great race. One PR each month. You should have 12 PR's by the end of the year. Keep it up.

From rattletrap on Sat, Feb 21, 2009 at 22:31:11

End of the year? I'm just praying I can keep this up and stay injury free through June. It looks like I may have to work even harder than I thought too. They just announced the course today for the Seattle Rock and Roll Marathon and it looks brutal. If I can BQ on that, I'll really have something to brag about!

From nicole on Sat, Feb 21, 2009 at 22:38:51

Great job! A PR is a PR! I ran this race too and was really wishing it was a 10k around mile 6. :-) Keep up the great work beating those old guys!

From rattletrap on Sat, Feb 21, 2009 at 22:52:08

Thanks. It looks like you had a great race too Nicole. Those baked potatoes were extra good today! I had mine with chili and lots of cheese :)

From nicole on Sat, Feb 21, 2009 at 22:59:48

Me too. :-) I wish I hadn't felt so nauseous afterwards - I would have enjoyed some of that delicious-looking cake.

From rockness18 on Sat, Feb 21, 2009 at 23:02:59

Nice pr and you're really stretching out your 7-minute pace. It's just a matter of consistency and time before you're running a marathon at 7:05 pace. Keep up the good work!

From rattletrap on Sun, Feb 22, 2009 at 00:22:13

Thanks. I'm trying harder than ever to stay consistent and it is paying off, but I still wonder if I will be able to hold a 7:38 pace for 26 miles by 6/27. The 20k next month even has me a little worried after today.

From Sasha Pachev on Thu, Mar 12, 2009 at 18:19:04 from 64.81.245.109

It is good that you could hold 7:05 average pace for a 15 K. The reason for the slow down sounds like running out of fuel. The fix is to continue training, and to eat healthy.

Many runners have a hard time with that. The mentality is because I run I can eat whatever I want. If the goal is just to stay skinny, that works. But if the goal is to perform at optimal level, it does not. It comes back to bite you - among the main strikers are fragile bones, sore muscles, and fuel surprises.

To succeed on the front of nutrition you need to do is a) eat good stuff and b) eat a lot of it. Good stuff - if it has a brand name, it is rarely good, good stuff does not sell in our culture as well as brand names, so it is not worth patenting and you cannot patent it anyway because it is a common word like apples, potatoes, wheat, or honey. If it is called by a name that your ancestors would have recognized, it is usually good. Prefer natural foods with minimum processing and home cooked meals.

From rattletrap on Thu, Mar 12, 2009 at 19:08:16 from 70.192.69.153

Thanks for the feedback Sasha. It looks like you're on to me and my secret pop tart addiction! I will start eating healthier today.

Total Distance
8.00

7:00am

I ran at a comfortable pace this morning and never looked at my watch until I finished. I also finally got around to putting a new battery in my mp3 player so I was able to listen to the book of Acts during my run. It was raining just enough to keep me cool and I felt great all the way through. I didn't expect to feel so great after yesterday's race. I can't wait until I'm able to feel that good running my marathon pace.

Pace 7:53

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

ugh! I thought I had seen the last of my 8:00+ pace. I was really nauseous this morning, but too stubborn to take the day off. I suffered through the first couple miles and eventually felt a little better. I should probably just go back to bed, but I have a lot of stuff to get done at work.

Pace 8:01 

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

I took my own advice and went back to bed instead of work after yesterday's run. I feel better today, but still not 100%. I did my 8 in the sideways rain this morning.

Pace 7:50

Asics 1130 Miles: 8.00
Comments
From Your Wife on Tue, Feb 24, 2009 at 13:44:11 from 24.19.93.139

I cannot believe you have been running with that cough and feeling so yucky! You are so determined and amazing! Thank you for inspiring me to be better!

Total Distance
8.00

4:30am

My run was a little easier this morning, but i'm still coughing. If I'm not better tomorrow I'm going to the doc.

Pace 7:53

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

There's that 8 min pace agian :(  I'm still coughing a bit and it was extremely icy out this morning so I guess I have two excuses today. I think I used some new muscles running slow and keeping my balance on the ice. I'm not getting much faster, but I am gaining strength and I'm getting used to the daily 8 miles. I'm ready for a day off, and still looking forward to my long run on Saturday.

Pace 8:02

Asics 1130 Miles: 8.00
Comments
From Gwendolyna on Thu, Feb 26, 2009 at 11:21:26 from 24.19.93.139

Who says you get a day off? I suggest you get a big workout tomorrow morning!I'm a trainer, of sorts, and I will come to you and show you a great rest day workout that trains all of your muscles at once. How about around 8:30 am or so?

Total Distance
17.00

6:00am

Great run this morning! I went to the doc yesterday and got some meds for my cough which is still nagging me a bit, but I was able to keep up with Preston today and we even did an extra loop around the park. My only complaint was the cold; my gloves weren't warm enough and I was sure I'd have the hand version of Mr. Deeds' blackfoot by the time I got home. The last two miles were under a 7 min pace which I think helped to finally warm up my left hand. My right hand is still cold as I write this. I'll post some pictures if it actually turns black :)

Pace 8:11

Asics 1130 Miles: 17.00
Total Distance
8.00

7:30am

Yay! I got to sleep in this morning! I tried to start out slower than normal today, but I'm still amped up about my run yesterday and I kept speeding up every time I let my mind wander from what I was doing.

Pace 7:36

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

It was very windy this morning. I don't know how this works, but the wind was in my face the whole way. Instead of thinking about how it was holding me back, I tried to imagine it as "ram air" for my breathing :)

Pace 7:48

Asics 1130 Miles: 8.00
Total Distance
8.00

4:30am

I am so tired today! It was raining hard too, but at least there was no wind. I don't know how I manage to keep getting myself up to run in the dark every day. Anyway, I'm on track for another 50+ mile week! My new running partner is going to be out of town this weekend so I'm on my own for the long run on Saturday.  Maybe I'll have a Garmin to keep me company if it gets here by then. 

Pace 7:58

Asics 1130 Miles: 8.00
Comments
From kelsey on Tue, Mar 03, 2009 at 09:20:02 from 98.230.3.218

Getting up at 4am to run in the cold, dark rain?? Impressive!

From rattletrap on Tue, Mar 03, 2009 at 10:46:25 from 75.216.200.13

Deep down I am really lazy, but apparently this is what it takes to get to Boston. I won't really know for sure until 6/27 so until then I am the anti-slacker.

Total Distance
8.00

4:30am

Tired, slow, cold, rain, wind...

Pace 8:02

Asics 1130 Miles: 8.00
Comments
From K-Bar on Wed, Mar 04, 2009 at 10:53:38 from 24.19.93.139

Yay! Your Garmin was shipped today.

From rattletrap on Wed, Mar 04, 2009 at 12:26:12 from 70.193.54.206

Yay for sure :)

Too bad it won't get here by Saturday. I was counting on my new virtual partner.

From rockness18 on Wed, Mar 04, 2009 at 21:30:53 from 69.183.237.63

Way to persevere through the elements!

From rattletrap on Wed, Mar 04, 2009 at 21:39:07 from 24.19.93.139

Spring is coming, then I'll be on easy street :)

I just got a tracking number from Amazon. My garmin should be here on 3/6! I may have my new toy before the long run on Saturday after all.

Total Distance
8.00

4:30am

I knew I was in trouble when I saw the (full) garbage cans knocked over by the wind on my street. I actually had the wind at my back for part of the run today so I can't complain too much. It took some effort, but I was able to hold a decent pace through the whole run without feeling like I was racing.

My Garmin was delivered yesterday, which is strange since it didn't get sent out until Tuesday morning. Anyway, I'll have my virtual partner for Saturday's run if I can figure out how it works by then.

Pace 7:50

Asics 1130 Miles: 8.00
Total Distance
14.00

8:30am

It was sunny and beautiful this morning when I looked outside. Once I actually stepped outside I realized that the wind was blowing around 30+mph! I had already planned to meet Kym at the Y and I was committed to go, so into the wind I went... I planned a minimum 9.5 mile route to the Y and had plenty of incentive to improvise the course since today was my first run with the new Garmin GPS watch. When I got to the top of Chambers Creek Road hill I decided to hang a left and run around the Golf Course by the water. I've always wanted to run there so today I went for it. The view is awesome on the way down the running path which descends a couple hundred feet before curving around the golf course. The second half of the loop was really steep and even with the switchbacks it was a challenge climbing back out. From there I was still about 7 miles from the Y and pretty tired. I only put in total of 14 miles today but it was a lot more challenging than last week's 17 miler. I really like the Garmin, but I am even more impressed with the free Sport Tracks program I downloaded for it. I fat-fingered the setup for the autolap feature on my watch so when I was done today all I had was my average pace for one really long lap! Sport tracks found my mile splits, showed me my course on a map, and even created an elevation chart that looks pretty darn accurate.

Pace 7:46

  

Total Distance
8.00

7:00am

The weather was perfect this morning. No wind, no rain; it was cold, but the snow didn't hit until about 30 minutes after I got home. It doesn't look like the snow is going to stick so tomorrow shouldn't be too bad either. I raced my Garmin Virtual Partner a.k.a. THE CHEAT today at my marathon pace. That little guy doesn't understand what a hill is! He just kept trotting along at 7:38 impervious to any change in elevation. I like to run hills, but I've never put that much effort into holding my pace on them before. It felt pretty close to race pace following yesterday's long hilly run. My hard work paid off and I managed to to beat the cheat by about 20ft. I think this new toy is really going to help me focus on my pace and I really dig the elevation charts.

Pace 7:38

Comments
From Kelli on Tue, Mar 10, 2009 at 18:49:11 from 71.219.87.34

Okay, you like hills. So you should definitely try a Ragnar!

Beautiful family, BTW. I like your links and funnies. I needed a good laugh today.

From rattletrap on Tue, Mar 10, 2009 at 19:41:07 from 70.192.112.139

Thanks. I'll probably end up looking for a team to join at the last minute if I survive the Rock and Roll in June.

Total Distance
8.00

4:30am

A little snow, and a lot of ice this morning. It was a good day to take a nice slow recovery run. I found a comfortable pace and then slowed down a little more. It was kind of hard to run that slow, but at the same time it felt good. I think I could have ran all day like that.

Pace 8:21

Asics TN544 Miles: 8.00
Total Distance
8.00

4:30am

No ice today!

Pace 7:48

Asics TN544 Miles: 8.00
Total Distance
8.00

4:30am

30° today, but no ice :)

Pace 7:46

Asics TN544 Miles: 8.00
Comments
From Burt on Wed, Mar 11, 2009 at 12:17:15 from 68.76.197.194

Your consistency in running lately is inspiring. Have fun with the new toy.

From Robert on Wed, Mar 11, 2009 at 13:59:45 from 206.195.193.254

Wow, you're an early riser! Great run for that time of day.

From Burt on Wed, Mar 11, 2009 at 21:45:12 from 68.76.197.194

The thing about joining an ultra team is that if someone gets injured, another teammate has to run the remainder of his/her legs. Add that to the plus 30 miles you're already doing, and that is just crazy. That's my two cents.

From rattletrap on Thu, Mar 12, 2009 at 00:11:21 from 24.19.93.139

Crazy? Running all night in any Ragnar Relay would be considered crazy by most people wouldn't it? :)

I am kind of a sucker for crazy anyway; in 2006 I did the STP on a mountain bike in one day. Not because it was a good idea, but because I like a good challenge :)

Total Distance
10.00

4:30am

10 miles this morning! It was so cold that the extra 15 minutes outside froze my hands. My fingers are still numb on my right hand and it's really hard to type. I think I need some of those fancy exothermal girlie gloves that Allie got :) 

Pace 7:53

Asics TN544 Miles: 10.00
Comments
From april27 on Thu, Mar 12, 2009 at 09:25:52 from 99.188.251.180

If you are running that early in the morning I think you do need gloves! Great 10 miler!

From rattletrap on Thu, Mar 12, 2009 at 10:01:31 from 70.192.69.153

I do have some cotton gloves that don't work very well. This morning I tried a pair of my wife's stretchy gloves and they didn't work so well either. I'm going to need something better if I want to do 10 every morning. I'm going shopping tomorrow.

From april27 on Thu, Mar 12, 2009 at 14:31:13 from 99.188.251.180

i got some cool adidas gloves from my boyfriend for xmas...I love them! they block the wind and all. If it is extra cold i throw on these breath therm mizunos underneath the adidas gloves...works great

From allie on Thu, Mar 12, 2009 at 16:33:56 from 208.110.141.10

yeah, the gloves really work well for me. good luck with your glove shopping. warm hands on a run make all the difference!

From rattletrap on Thu, Mar 12, 2009 at 17:59:12 from 70.192.69.153

I called everywhere in town and the only place that sells them is out of stock. I'll have to order a pair online an just man-up and deal with the cold on Saturday.

From april27 on Thu, Mar 12, 2009 at 21:44:10 from 99.188.251.180

even like a dicks or mc sports? that is where I think the boyfriend got the adidas gloves...that really stinks! i hate cold fingers!

From rattletrap on Fri, Mar 13, 2009 at 15:17:54 from 24.19.93.139

Nobody local has any :( I ordered a pair online from Eastbay for $14.99 and found a coupon code(fitness1)for 15% off before I checked out.

I might just wear my ski gloves tomorrow if it's below freezing again :)

From Kelli on Fri, Mar 13, 2009 at 21:10:35 from 71.219.76.202

42 miles by Thursday??? WOW.

Just how cold was it? I have to tell you that I have one UnderArmor shirt that tends to creep up when I run and last week I gave my belly frostbite. When I showered it first got all itchy and kind of numb and then it turned pruplish black and was so swollen I could see hair follicles, and I did not even know I had hair follicles on my belly. It staid like that for a few hours. I was afraid I would need a belly amputation (wait, that would be good, maybe I should try that again!!!)

Hope the gloves get to you before it gets warm! We would not want you to go fingerless.

From rattletrap on Fri, Mar 13, 2009 at 21:30:25 from 24.19.93.139

It was only about 29°, but that's low for this area. I'm sure my fancy new gloves will be here before my next long run. Oh! I just realized my next long-run-day after tomorrow is the Resolution Run 20k! I hope I'm ready!

Wow! That's pretty scary when things start changing colors as they warm up. I was a little worried about something like that happening with my fingers, but they thawed out ok.

From Kelli on Fri, Mar 13, 2009 at 21:31:59 from 71.219.76.202

It was 14 degrees that day, so hopefully no more frozen belly for me!

You know, I just wear some cheap fleece gloves that I bought at Wal Mart or Target. They work really well.

From Kelli on Fri, Mar 13, 2009 at 21:32:18 from 71.219.76.202

Oh, and good luck on that 20k!

From rattletrap on Fri, Mar 13, 2009 at 22:18:32 from 24.19.93.139

I have some thick fleece ones that I used to wear on my bike. I'm going to try those tomorrow if I can find them.

I'm shooting for 90 minutes on that 20k next week. I think I can do it if I quit eating poptarts and candybars :) I've had no junk food for 2 whole days now.

From april27 on Sat, Mar 14, 2009 at 08:21:23 from 99.188.251.180

Kelli,

I use to get a red belly..I started tucking in my shirt (i have a jacket on so no one sees) I have found that the red belly went away...I didn't like the itchy belly part aftewards either. On super cold days like below 15 I wear that breath thermo shirt from mizuno and anotherwoold shirt and then my jacket...tucking in the shirts has really helped...Because I"m tall most shirts look like 1/2 tops on me so sometimes I have to hike up the pants in order to tuck. I must look like an idiot when I run. LOL

Rattletrap--your diet sounds like mine! I love my reeces cups! I hope you found your fleece gloves!

From Kelli on Sat, Mar 14, 2009 at 12:27:03 from 71.219.76.202

I have kept my shirt tucked in since that run, believe me!! I am sure we all look like dorks, but who said running was a fashion show anyway? (I hate those pretty running girls that do not seem to sweat, hate 'em!!!)

I hope the fleece works out for you, my hands stayed nice and toasty today in my 99 cent gloves!

I eat like the perfect running saint that I am....apple fritters, Nutter Butters, mounds, popcorn, ALL of the good stuff. They say you naturally run each mile 2 seconds faster with every pound you lose, so I SHOULD be about 26 seconds faster but I like food too much!

You can do 90 minutes easy!

Total Distance
15.56

5:30am

yay! No frozen fingers today! I spent 2 hours and 10 minutes in the pouring rain, but it was nice and warm at 40°. We finished the last couple miles at a brisk 7:00 min pace. I'm not sore at all and I feel pretty good about putting in 10 more before church in the morning. After the run I dried off (not sure why I bothered with that) and rode to my CMA meeting and led a motorcycle ride to the Vintage Motorcycle museum in Spanaway. It was a great day in spite of the rainy weather.

Pace 8:20

 

Asics TN544 Miles: 15.56
Comments
From allie on Sat, Mar 14, 2009 at 19:00:45 from 208.110.141.10

great run today. i am glad your fingers didn't freeze!

From rattletrap on Sat, Mar 14, 2009 at 19:52:54 from 24.19.93.139

Thanks. I wish I would have gone a few more miles, but my running buddy was tired and I had a meeting to attend that I was already going to be late for.

My cheapo $2 cotton gloves were perfect for today.

Total Distance
10.06

6:00am

When I went outside and saw the snow I did a U turn and went right back in. It was heavy snow and rain mixed and coming down a little sideways. I grabbed some heavy snow gloves, said a prayer and ran back out the door. I probably looked like a lobster running down the street with those gloves...too bad I didn't have a red sweatsuit :) The first couple miles went by at 7:13 and 7:05; I wanted to make sure I really warmed up before the weather started working on me. By the third mile my sweats had taken on a few pounds of water and my legs were feeling a little restricted so I slowed down to about 7:50. In mile 5 I inhaled a big snow flake and suffered through a major coughing fit for about a 1/4 mile. During the last few miles the snow, actually slush started piling up and every step would splash freezing slush on the opposite foot. I tried lengthening my stride, shortening it, nothing helped avoid the splash, but those last few miles went by at 7:30. What a whiner huh? I should get a gold star or something for this run:)

Pace 7:45

Asics TN544 Miles: 10.06
Comments
From allie on Sun, Mar 15, 2009 at 20:28:00 from 208.110.141.10

i give you 5 gold stars for this run. sounds brutal. way to be tough. running always prevails!!!

From rattletrap on Mon, Mar 16, 2009 at 13:07:48 from 70.217.146.183

Thanks, I'll take those gold stars and wear them proudly :)

Surviving a run like this makes me feel good about the 20k coming up on Saturday.

From Burt on Mon, Mar 16, 2009 at 14:06:50 from 68.76.197.194

Three gold stars:

http://www.kevco.co.uk/acatalog/kirby_gold_star_cover.jpg

From rattletrap on Mon, Mar 16, 2009 at 14:31:06 from 70.217.146.183

Sweet! I'll take all the stars I can get :)

I probably won't be seeing any prizes in my race on Saturday. My age group is very competitive; 5th place is the best I've done in the series this year. Although if the weather stays like this I could be one of very few in my bracket to finish all 4 races.

Total Distance
10.05

4:30am

No more snow, just wind and sideways rain today. Is winter over yet?

Pace 7:46

Asics TN544 Miles: 10.05
Comments
From rockness18 on Mon, Mar 16, 2009 at 17:00:43 from 69.183.232.200

Nice couple days of running! I'm still convinced the key to my BQ was averaging 8-10 miles per day. You definitely have the speed, so keep up the good work in stretching out your endurance.

Total Distance
10.02

4:30am

Today's run can be described in two words:

soggy chafed

Pace 7:51

Asics TN544 Miles: 10.02
Comments
From Kelli on Tue, Mar 17, 2009 at 20:06:02 from 71.219.76.202

Darn your weather!!! We are having an absolutely gorgeous day here. I try to send some sun your way!

From rattletrap on Tue, Mar 17, 2009 at 20:29:04 from 24.19.93.139

Thanks, I don't know how much more of this rain I can take. It never bothered me to run in the rain before, but now that I'm doing more miles it takes it's toll on me. On top of the pain, everybody was making fun of me at work today for walking like a cowboy. The good news is that after 3 10s in a row and the 15 miler on Saturday my legs feel great aside from the chafing. If things ever dry up around here I think I could handle a few 60+ mile weeks :) I was sure I would max out at 40 when I started training for this marathon.

From april27 on Tue, Mar 17, 2009 at 20:55:42 from 99.188.251.180

chaffing is no fun! I hear body glide does wonders...may want to consider it if it continues to be moist around there!

From rattletrap on Tue, Mar 17, 2009 at 21:55:30 from 24.19.93.139

Body glide is great stuff. I use it on long runs, but usually don't need it otherwise. Today I was completely soaked and everything was rubbing :( When I got home I looked like I just climbed out of a swimming pool.

From Kelli on Tue, Mar 17, 2009 at 22:15:41 from 71.219.76.202

At the St George marathon this year with all of the rain, my shirt rubbed on my collar bones and I had the nastiest scabs there for a few weeks. IT HURT! Dang rain!!!!

Why do we run again????

From rattletrap on Wed, Mar 18, 2009 at 09:13:01 from 24.19.93.139

Harley riders have this saying that goes: "If you have to ask, you wouldn't understand". I think running is kind of like that. I have also heard "Life is short, running makes it seem longer" I kind of like that one too.

From april27 on Wed, Mar 18, 2009 at 16:36:35 from 143.43.10.37

I may post those on my fridge!

Total Distance
10.04

4:30am

No rain this morning!!! I managed to knock out 10 miles wearing a heavy layer of bodyglide. I think I'm going to survive this "injury" after all :)

Pace 7:45

Asics TN544 Miles: 10.04
Comments
From Robert on Wed, Mar 18, 2009 at 09:34:13 from 206.195.193.254

You're running well. Keep the enjoyment going.

From rattletrap on Wed, Mar 18, 2009 at 10:43:44 from 70.192.198.249

I feel really good about what I've accomplished this week, but it hasn't been a lot of fun. Saturday will be FUN!

From allie on Wed, Mar 18, 2009 at 11:02:53 from 208.110.141.10

great job staying consistent with 10 miles a day. you are running great!!!

From rattletrap on Wed, Mar 18, 2009 at 11:47:43 from 70.192.198.249

Thanks Allie, this is my first week of straight 10s. Only one more to go then I have a rest day before race day.

From Gwendolyna on Wed, Mar 18, 2009 at 12:49:54 from 24.19.93.139

Are you noticing a difference since you started eating healthier and cutting back on sweets?

From Gwendolyna on Wed, Mar 18, 2009 at 12:50:41 from 24.19.93.139

Oh yeah, I just read that you should drink chocolate milk after exercise. It helps recovery. Maybe your really nice wife will buy you some and have it in the fridge for you tomorrow.

From rattletrap on Wed, Mar 18, 2009 at 15:28:28 from 70.192.198.249

It does seem a little easier this week aside from the weather. I'm not sure how much it has to do with my diet. That chocolate milk sounds good, but I can't imagine it being good for me. I think it's a chance I'll have to take though :)

From april27 on Fri, Mar 20, 2009 at 16:08:03 from 99.188.251.180

Chocolate milk is good for you! I read it somewhere...and i partake in drinking that and some pb and j or eggs after a run...yum!

Glad you got some body glide!

From rattletrap on Fri, Mar 20, 2009 at 19:33:27 from 24.19.93.139

Body glide is my friend for sure! :)

Total Distance
10.02

4:30am

Good run for being so tired. I got called into work at 1:30am to fix a server and about 3:30am I was back in bed for a whole hour before my run. So, on the bright side, I didn't get rained on even though it was pouring cats and dogs earlier when I drove to work and back. I'm tired, but I'm also really glad I didn't skip the run today. I feel pretty good for running 6 days in a row and I'm looking forward to the race on Saturday!

Pace 7:50

Asics TN544 Miles: 10.02
Comments
From rockness18 on Sat, Mar 21, 2009 at 18:03:41 from 75.16.162.226

Wow...serious dedication! I hope the race went well.

Race: FSRC Resolution Run Series 20k (12.43 Miles) 01:27:16, Place overall: 17, Place in age division: 4
Total Distance
12.43

9:00am

Today's race was awesome! The weather was perfect (no rain, no wind), and my beautiful wife and son even came out to cheer for me as I ran by our house. They also came to see me at the finish line 1hour, 27minutes and 16seconds after I started! I crushed my goal of 90 minutes and beat my best 15k pace by 4 seconds per mile! I only placed 4th in my age group, but I got 3rd place for the overall series. What I lack in speed I made up for with persistence.

Mile splits: 6:56, 6:45, 7:03, 6:41, 7:05, 7:06, 7:13, 7:05, 7:16, 7:03, 7:06, 7:06, 2:43

I also had a motorcycle event to attend after the race and it was kind of funny all the weird looks I got this morning when I picked up my race number wearing big clunky boots and leathers. No, I didn't run in them, but that would have been impressive huh? Maybe next year.

Pace 7:01

Asics TN544 Miles: 12.43
Comments
From rockness18 on Sat, Mar 21, 2009 at 20:50:55 from 75.16.162.226

Congrats on a nice race! If you look up mcMillanrunning.com, they have a running calculator that gives predicted results based on specific times. It's not perfect, yet one of the best predictors out there. Your time in this 20k translates to a 3:14 marathon (if properly trained). With continued training, the bq you're striving for should be in the bag.

From allie on Sat, Mar 21, 2009 at 21:30:01 from 208.110.141.10

great race!

From Burt on Sat, Mar 21, 2009 at 22:03:02 from 98.167.151.26

Stepping the miles up looks like it's paying off big time. Great job! And third place in the series has got to make you feel good.

From Twinkies on Sat, Mar 21, 2009 at 23:14:03 from 207.155.176.10

Nice job today. It's great that you got to run past your house. I raced a 10k toady (half the distance you did) at the same pace. I could not have kept that pace up for another 6 miles. You did great.

From rattletrap on Sat, Mar 21, 2009 at 23:25:48 from 24.19.93.139

I've been setting my goals for these last 4 races based on the McMillan calculator chart for a 3:20:00 marathon. I fell a few seconds short on the 5k and have been gaining ground with each race since then. This race put me well ahead of schedule. If the numbers on the chart hold true and I keep training like I have, I may need to set a faster GMP. I'm sure the extra mileage is helping almost as much as all the encouragement I get from here :) Thanks!

From Kelli on Sun, Mar 22, 2009 at 18:15:38 from 71.219.76.202

Okay, invite me to the race when you decide to wear your leathers!!!

Great job on the race, you are having a strong year!! I say leave your goal as it is, and then blow it out of the water cause that always feels good!

From rattletrap on Sun, Mar 22, 2009 at 18:53:27 from 24.19.93.139

Maybe in the fall for a halloween 5k... Should I wear the full face helmet too?

From Kelli on Sun, Mar 22, 2009 at 18:56:34 from 71.219.76.202

Most definitely! I will travel to WA to see you, but it would be more convenient for me if you would come run a 5k in Utah!!

Total Distance
10.04

7:00am

10 slow miles today. My calves are tight and I have a blister on my toe. Poor me.

Pace 8:02

Asics TN544 Miles: 10.04
Total Distance
10.02

4:30am

Still moving a little slow. Blisters suck! I have two of them now and one is under a hard earned callous; that's just not fair!

Pace 7:57

Asics TN544 Miles: 10.02
Comments
From allie on Mon, Mar 23, 2009 at 12:43:36 from 155.101.179.168

still rockin' on the miles. keep it up!!! glad your hands stayed warm this morning. boo cold weather!

From Kelli on Mon, Mar 23, 2009 at 15:18:05 from 71.219.76.202

4:30 am. UGHHHH.

Hey, I have those dang blister, too. I really want them gone, Who knew they could be so darn painful???

From rattletrap on Mon, Mar 23, 2009 at 15:50:59 from 75.216.48.231

4:30am is a great time to run. It's so peaceful when the weather is calm. I love it.

Blisters. UGHHHH. I can deal with the pain ok, I'm just mad because I worked hard for that callous and now its gonna fall off when the blister heals :)

From Kelli on Mon, Mar 23, 2009 at 15:57:31 from 71.219.76.202

That is hilarious, I feel the same way.

So here is a dumb question---Do you pop your blisters? I usually don't, but some of these are HUGE so I have to or I can not walk. But, now they really hurt and I think I maybe should have left them alone. Dang feet.

From rattletrap on Mon, Mar 23, 2009 at 16:13:48 from 75.216.48.231

I drain them, keep them clean and covered with a fresh bandaid and some Neosporin every day and keep running until they quit hurting.

From Kelli on Mon, Mar 23, 2009 at 16:19:07 from 71.219.76.202

Okay, then, I am taking your advice and hoping they stop hurting soon. This really is ridiculous to have so many!

From rattletrap on Mon, Mar 23, 2009 at 16:23:29 from 75.216.48.231

It's gonna be hard to get your shoes on with all those bandaids :)

From Kelli on Mon, Mar 23, 2009 at 16:26:14 from 71.219.76.202

I am wearing slippers.

From rattletrap on Mon, Mar 23, 2009 at 16:38:24 from 75.216.48.231

http://montclaircoop.org/joangarry/wp-content/uploads/2008/10/bunnyslippers.jpg

From Kelli on Mon, Mar 23, 2009 at 18:13:38 from 71.219.76.202

Okay, I need those. They would go with every outfit I have. But, it is snowing, so I would have to but little baggie over them to protect the sunglasses!

Total Distance
10.05

4:30am

Hard run this morning! My calves were still tight for the first 3 miles and it felt like the wind was in my face the whole way. It was blowing so hard I could barely hear my mp3 player. ...and what is the deal with these blisters? I have another one now. Could my shoes be shot already?

Pace 7:46

Asics TN544 Miles: 10.05
Comments
From Kelli on Tue, Mar 24, 2009 at 15:02:41 from 71.219.76.202

Holy cow, I have another one, too. We are the blister twins. Please, whatever you do, DO NOT GET ANYMORE. I just would not be able to take it. They are like paper cuts, the HURT.

I forgot to ask about the glove situation. Did you ever get some warm enough that we will not have to amputate your fingers next winter?

From rattletrap on Tue, Mar 24, 2009 at 20:34:48 from 75.216.171.216

I have quite a crop coming up this week; I just noticed 3 more small ones. It's hard to say what tomorrow will bring. I might break out my old shoes for a day and see if that helps.

My Mizuno Breathe Thermo gloves came in the mail last Friday and my fingers have been very happy since then. It was in the mid 30's this morning and they work so well that my hands were almost too warm. Definitely worth $15

From Kelli on Tue, Mar 24, 2009 at 23:09:18 from 71.219.76.202

We need to harvest our blisters!

From Kym on Wed, Mar 25, 2009 at 00:23:08 from 24.19.93.139

I was doing some blister research. There are a number of inter-web suggested remedies to prevent and take care of existing blisters. The list is long and includes; mole skin, liquid bandaids, nu skin, silicone toe covers (?), vaseline the whole foot before running, blister free socks, powder, taping the toes with athletic tape, get wider shoes. I will pick up a couple of these things for you to try and we'll report back on the success of them. I want to find the silcone toe covers just because that sounds cool!

From Kym on Wed, Mar 25, 2009 at 00:27:35 from 24.19.93.139

I started looking up toe covers and there is quite a range of options. There are some that are cheap but look pretty thick, then there are some really thin ones that dancers use. I think we should check the running store.

From azdesertmonsoon on Wed, Mar 25, 2009 at 01:31:47 from 63.228.146.159

I like the liquid bandaid on hikes for when a hot spot appears, but before a blister forms. It also seems to work after a blister has broken and has gotten kinda hard around the edges. never tried it on an actual unpopped blister though. seems like you need something more like moleskin with a circle cut out so there isn't pressure on it anymore. Lots of hikers use duct tape.

From Kelli on Wed, Mar 25, 2009 at 09:18:06 from 71.219.100.181

You guys let me know what you find that works. I went to one running store here and they told me to tape my toes (I get them there the most). but for now the bandaid on the big one works for about 6 miles.

Seriously, on my run today I decided that the blister pain is the worst. My feet were throbbing when I finished. This was funny for about a day but I am no longer laughing!

GOOD LUCK!

From rattletrap on Wed, Mar 25, 2009 at 09:33:00 from 24.19.93.139

I had a good run today in a different pair of shoes. I think I talked with someone before about alternating shoes to give the feet a break. They all fit just a bit different and won't rub in the same places. I think I'll wear my old ones again tomorrow and then try alternating every couple days.

Sometimes you have to laugh just to keep from crying. Just think about all the people who don't have enough aerobic fitness to even grow a blister. We should be proud of ourselves :) I can see it now, a "Blister Board" on the blog. We'd dominate it this week!

From Kelli on Wed, Mar 25, 2009 at 09:38:08 from 71.219.100.181

I think I could give you a serious run for your money on that board!

I bought new shoes yesterday. I am kind of a "wear the shoes into the ground" kind of person. But my old shoes are still in good shape. I will wear my shoes to the gym for the rest of the week and get them broken in for running and then hopefully that will help. I HOPE your plan works because my poor aching toes need a break.

Who knew one could discuss blisters for so long?

From rattletrap on Wed, Mar 25, 2009 at 10:48:52 from 75.216.202.147

I think the vaseline could help between the toes. I have a couple there and one was even bleeding today. Sorry about the nasty sock in the laundry basket Kym :)

From Kelli on Wed, Mar 25, 2009 at 13:11:26 from 71.219.100.181

Man, you have to do your own nasty laundry! My husband throws all of his sweaty stuff in the laundry basket and when I go to do the laundry and pull it out, it about makes me gag. He is a sweater, yuck!!!

My blisters are on the top of my toes. I wonder if vaseline will work there? I have some things I found today when hunting for a new box of bandaids that are for blisters so I am going to try what i have in my arsenal tomorrow.

Total Distance
10.11

4:30am

Rainy and windy today. I wore my old shoes to see how they feel with all these blisters. I think I'll wear them again tomorrow. Today was my fastest time ever on my 10 mile training route. I felt really strong at the end and finished the last two miles at 7:17 and 7:03.

Pace 7:34

Asics 1130 Miles: 10.11
Comments
From Kelli on Wed, Mar 25, 2009 at 09:24:53 from 71.219.100.181

Good job! Maybe the rain is making the blisters worse, but I do not think there is anything you can do about that (unless you want to run 10 on a treadmill, I suppose, but who wants to do that?)

I think you will get your BQ. You are doing great.

Total Distance
10.01

4:30am

Another new blister today :( This has got to stop! Tomorrow: rest + massage = happy feet

Pace 7:38

Check out the new elevation charts that Sasha added to the course tool: 10 miler

 

Asics 1130 Miles: 10.01
Comments
From Kelli on Thu, Mar 26, 2009 at 09:40:33 from 71.219.100.181

I think something is seriously wrong!

From Burt on Fri, Mar 27, 2009 at 15:27:12 from 68.76.197.194

With the elevation chart or the blisters?

Maybe it's leprosy.

From Kelli on Fri, Mar 27, 2009 at 15:37:55 from 71.219.100.181

Hey, my day off paid off big time. My feet look and feel much better---so much so that I am going for two days off!

Hope your feet are feeling GOOD!

From rattletrap on Fri, Mar 27, 2009 at 17:52:45 from 24.19.93.139

My feet are doing better and my calves feel like a million bucks after a nice long massage today :) Enjoy your days off, you deserve 'em.

I'm planning a 15 - 18 miler first thing Saturday morning.

From rattletrap on Fri, Mar 27, 2009 at 21:01:18 from 24.19.93.139

Burt - Leprosy? No, but I do have a black pinky toe, and I was pretty sure it might fall off last week. The nail got traumatized from running and then I stubbed it on the weight bench in my room. It had just stopped bothering me about the same time Kelli's blisters started spreading around the blog.

I wonder what Dr. Spaceman from 30Rock would prescribe for us? http://www.amazon.com/30-Rock-Spaceman-Consultation-T-Shirt/dp/B001CDV9XQ

Total Distance
4.32

6:30pm

Yay! My daughter is home from college and wanted to run with me today. We did 4.32 miles to the park, around Waughop Lake and back home. Fun :)

Pace 9:44

Asics TN544 Miles: 4.32
Total Distance
17.16

6:00am

I got called in to work again this morning at 4:30am and barely got things squared away in time to meet Preston for our run at 6:00am. We did our usual route around Gravelly Lake and a couple laps around Steilacoom Park. It rained pretty hard for the last few miles, but it wasn't too cold and I felt great through the whole run. It was a nice way to end the week with over 70 miles. Now I'm going shopping for some new blister remedies and spending the rest of the day with Kym at the Northwest Ministry Conference.

Pace 8:12

Asics TN544 Miles: 17.16
Comments
From rockness18 on Sat, Mar 28, 2009 at 16:19:27 from 75.16.162.226

70 miles! Fantastic week of running. Hope you can get the blister issues under control.

From rattletrap on Sat, Mar 28, 2009 at 18:22:55 from 75.216.189.80

I didn't expect to crack 70 this week or ever for that matter, but the extra run with my daughter last night put me over. I plan to keep it closer to 60mpw to reduce my risk of overuse injury. I'm a little paranoid about that since I've never trained this hard before. My calves are feeling much better this week in spite of the increased mileage, but the blisters still suck! I went to the Foot Zone today and got some running specific socks and some new body glide "liquid powder" samples for my feet. Ooh, I also got a "stick" massager for my legs; it is so awesome! I thought they were just another silly as seen on tv thing until I tried one...so great!

From rockness18 on Sat, Mar 28, 2009 at 20:00:58 from 75.16.162.226

The socks could definitely help. Huh, never tried the "stick" massager...I'll have to give it a try.

From rattletrap on Sat, Mar 28, 2009 at 20:58:57 from 75.216.189.80

The stick is great! It's basically a lumpy rolling pin for your muscles. I got the red one, it's stiffer than the others so you can really work the deep tissue.

From Kelli on Sat, Mar 28, 2009 at 23:49:21 from 71.219.100.181

You got called in to work at 4:30? That stinks! But I guess you are used to it, you are a 4:30 kind of guy I gather. Sleep in a little so the rest of us do not look so lazy!

Hope you enjoyed your conference.

From rattletrap on Sun, Mar 29, 2009 at 00:26:59 from 75.216.189.80

The conference was cool. Kym taught a class on ministering to kids with behavior challenges. I love to watch her teach; she is such a gifted speaker.

From rattletrap on Sun, Mar 29, 2009 at 00:29:19 from 75.216.189.80

oh, and I plan to sleep in until 6:00am tomorrow :)

From Kym on Sun, Mar 29, 2009 at 02:46:19 from 24.19.93.139

I put some burn ointment by your sink in the bathroom. It has lidocaine in it so I think it will help numb your blisters while you run. Then while you are off riding your motorcycle in the snow, sleet, rain and hail, I am going to work out pretty much all day at the Y :)

I'm really proud of you and your running accomplishments. You rock!

Total Distance
10.01

7:00am

What a beautiful morning! I should have worn my sunglasses on the the run today. I did wear my new Asics Nimbus socks and used some Body Glide Liquid Powder on my toes. My run was nearly painless for the first time in over a week! I also got a pair of Wigwam Ironman socks that I'll try tomorrow. Now I'm off on the motorcycle to the annual ABATE swap meet. What a great day for a ride!

Pace: 7:31

Asics TN544 Miles: 10.01
Total Distance
10.05

4:30am

The ironman socks didn't cut it this morning. They are too thin and my little toe on the right foot flared up again. I can hardly walk on it now! It figures that the asics I wore yesterday are more expensive, but I guess my feet are worth it. My toes are starting to resemble shredded mini wheats and how can you put a price on that? :) Aside from my toe, I felt good on the run and it seems like I'm getting a little faster with less effort. Or Maybe its just adrenaline from the blister pain...

Pace 7:40

Asics TN544 Miles: 10.05
Comments
From snoqualmie on Mon, Mar 30, 2009 at 12:30:48 from 67.171.56.164

I'm a Smartwool sock fan myself. I wear them year round. Man, it's hard to get the shoe - sock combination all sorted out sometimes. Great miles today!

From Kelli on Mon, Mar 30, 2009 at 15:14:26 from 71.219.100.181

I hate to say it, but maybe you need a few days off for the blisters to heal?!? Dang it. Only my huge blister is left, and it was not too bad today (there, but not screaming at me). Have you tried taping them?

From Snoqualmie on Mon, Mar 30, 2009 at 17:53:45 from 67.171.56.164

Or, that "liquid bandaid" stuff might work, if it didn't sting you to death. I use it for cuts all the time.

From rattletrap on Mon, Mar 30, 2009 at 19:28:22 from 75.216.148.92

I refuse to let a stupid blister stop me from running :)

The only one that's really bugging me now is on the bottom of my pinky toe and I think wrapping it could make it worse, but I may try that tomorrow anyway. The body glide liquid powder really helped a lot except for that one toe.

Has anyone heard of http://www.sockgeek.com ? They have pretty good prices. I think I'm going to order some more of those asics socks from them.

From Kelli on Mon, Mar 30, 2009 at 19:32:04 from 71.219.100.181

My asics socks are my favorite. Try em out, although I have never heard of that website.

You are tough, I let my blister stop me from two days of running (but I had a race, I needed it to heal. So that is an okay excuse for being a wimp, right?)

I just went to the store and bought 4 boxes of bandaids. They still seem to work the best for me. Have you tried that on your toe?

I know, SLOW DOWN! That will do it.

From rattletrap on Mon, Mar 30, 2009 at 20:20:37 from 24.19.93.139

I really liked the asics nimbus socks I wore yesterday. They are the same price at sockgeek as they were at the Foot Zone which was out of town and there's no tax or shipping if I spend $50.

I'm not really that tough, I'm just stubborn and I don't want to break my streak. I haven't missed a scheduled training day for two full months now.

I do use bandaids, but it just seems weird to wrap one around that little tiny toe. It's like I'm either going to strangle the little guy or it will slip off and irritate it in a new spot.

Slow down? Are you kidding? I want to get fast enough that when I do slow down, I'm still going 7:38. I want to attack the biggest hill on the Seattle course in June and then be able to recover at my new "default" pace :)

From Marion on Mon, Mar 30, 2009 at 20:44:31 from 71.213.118.108

Great run. My husband's running socks have two thin layers. the outer layer sticks to the shoe and the inner layer sticks to the foot. The sock rubs itself and voila... no blisters! I don't know what kind they are, but his HUGE blisters on his insoles are gone.

I want to learn how to ride a motorcycle. It looks like fun!

From rattletrap on Mon, Mar 30, 2009 at 22:10:52 from 24.19.93.139

I'd love to know what kind of socks those are. I am on a mission to save my feet without decreasing my mileage!

The Motorcycle Safety Foundation holds classes where you learn to ride on bikes that they provide! My wife and I both went through the beginner course several years ago and I've also taken their advanced course on my own bike. The instruction was very good and it was a lot of fun.

They hold classes at lots of locations in Utah too: http://nm.msf-usa.org/msf/ridercourses.aspx

From Marion on Tue, Mar 31, 2009 at 00:08:20 from 71.213.118.108

i don't know the name. We just went into the running store and the guy sold us two different brands that were both double layered. I'll have to check them out and see if I can see a brand name on them :)

I Am going to have to check on that Motorcycle class :) Sounds cool!

From april27 on Tue, Mar 31, 2009 at 11:17:14 from 99.188.251.180

I love your discription of your feet looking like mini-wheats...I would run fast just so that the pain from the blisters would stop faster! Right? I mean the faster you are done with the run the faster you can get off your feet? LOL

From rattletrap on Tue, Mar 31, 2009 at 12:43:43 from 75.216.152.87

It really only hurts for the first couple miles. Then I'm ok until I hit the shower. I tried wrapping my little toe with a bandaid today, but it fell off and was bunched up under my big toe by mile 5. It was raining so hard that I just left it there and finished the run.

From Kelli on Tue, Mar 31, 2009 at 13:55:42 from 71.219.100.181

I think it is the rain that is causing the blisters. Time to move...

Soon they will turn into callouses and all will be well.

From rattletrap on Wed, Apr 01, 2009 at 21:39:07 from 75.216.229.24

I just took a picture of my little toe and Kym says I should put it on my blog :)

From april27 on Wed, Apr 01, 2009 at 23:51:04 from 99.188.251.180

I completely agree...I want to get a clear pic of what shredded mini toe looks like!

From rattletrap on Thu, Apr 02, 2009 at 10:00:53 from 24.19.93.139

Ok, you asked for it. Here it is all cleaned up. It looks a lot worse right after a run, but i didn't want to scare anybody with a bleeder :)

http://www.wideglide.com/fastrunningblog/mytoe.jpg

Total Distance
10.03

4:30am

The sideways rain today really made me appreciate yesterday's dry weather. It's too bad that I was so wrapped up in my other issues that I didn't stop to appreciate that. My toe still hurts, but it will pass.

275 miles this month? I never thought I would be able to do that!

Pace 7:38

Asics TN544 Miles: 10.03
Comments
From april27 on Tue, Mar 31, 2009 at 11:13:21 from 99.188.251.180

Yeah great job! You are in the top on the mileage board!

From rattletrap on Tue, Mar 31, 2009 at 13:02:00 from 75.216.152.87

Bummer. I got bumped off the first page for last week and this month. I thought I was a bit out of my league anyway :)

From Kym on Tue, Mar 31, 2009 at 13:47:56 from 24.19.93.139

Has anyone used the mole skin successfully for blisters? I saw that online. Maybe that would help until your pinkie toe gets better. Or bubble wrap... Always bubble wrap!

From rattletrap on Tue, Mar 31, 2009 at 17:29:47 from 70.193.125.197

If I had burned my foot on a George Foreman Grill the bubble wrap would be my first choice :)

Total Distance
10.08

4:30am

Windy, but no rain today; praise the Lord for that! My toe still hurts, but it will pass; praise the Lord for that too.

Pace 7:39

Asics TN544 Miles: 10.08
Comments
From snoqualmie on Wed, Apr 01, 2009 at 10:24:07 from 67.171.56.164

Wow, you are consistent with those 10 milers. That's what I'd be running too if my average pace was faster. I would love to get in 10 miles on weekdays. I'm going to try for 9 tomorrow, if I can get out the door on time. Good run! :)

From Kelli on Wed, Apr 01, 2009 at 16:28:03 from 71.219.100.181

Great splits!!!

From rattletrap on Wed, Apr 01, 2009 at 19:09:02 from 75.216.229.24

Those solo weekday runs are tough. It's not easy to get going at 4:30am, but it is paying off. I'm just running by feel and my times are getting faster and more consistent each week. Hopefully it won't be long until 7:38 is my easy pace :)

Total Distance
10.00

4:30am

Woohoo, no rain again!! My right shin was killing me for the first 3 miles today for some reason. I almost quit early, but it was so much worse going downhill that I figured it might actually get better going uphill. I hung in there until the first big ascent on the 10 miler and the pain went away by the time I reached the top. The rest of the run was great after that. I just kept thinking about my day of rest and massage tomorrow. I was a little slower today than the rest of the week, but overall it's been a very good week!

Pace 7:47

Asics TN544 Miles: 10.00
Comments
From april27 on Thu, Apr 02, 2009 at 13:31:34 from 99.188.251.180

How is your toe?

From rattletrap on Thu, Apr 02, 2009 at 13:34:40 from 70.192.129.52

Much better...

http://www.wideglide.com/fastrunningblog/mytoe.jpg

From april27 on Thu, Apr 02, 2009 at 13:37:17 from 99.188.251.180

Oh yes I saw the toe before I posted! I have to say I was expecting worse. But I"m sure it feels worse than it looks! Glad it is better!

From rattletrap on Thu, Apr 02, 2009 at 14:31:23 from 70.192.129.52

It was a lot worse earlier in the week. My shin kept me distracted from it for the first few miles today. I think it will be fine after a day of rest tomorrow. I really hope so anyway, because I'm looking forward to my long run on Saturday!

From Kelli on Thu, Apr 02, 2009 at 14:32:10 from 155.101.221.77

I am glad the toe is feeling better. It looked very painful!

Enjoy your day off.

From Kym on Thu, Apr 02, 2009 at 14:43:41 from 24.19.93.139

Hey baby,

I checked on the massage coverage. We get 16 massages per year. We can also get 16 acupuncture treatments, 10 chiropractic and 60 physical therapy all covered 90%. I think I wanna get some acupuncture. That sounds cool. You can come take pictures. LOL I already have a scrip for PT, so I will start that soon. But there are 13 weeks left until your Marathon, so you should be able to get a massage almost every week and be covered.

From rattletrap on Thu, Apr 02, 2009 at 14:47:15 from 70.192.129.52

Sweet! :)

From marion on Fri, Apr 03, 2009 at 11:59:19 from 71.213.108.73

LUCKY!!!!...about the massages!!!

Hey my husband found the package for the anti-blister socks. They are made by WrightSock, COOLMESH. They are called "Double Layer, Anti-blister System." Wrightenberry Mills, Inc holds the patents, fyi. They were $8.99 at our local running store.

I hope this helps :)

From rattletrap on Fri, Apr 03, 2009 at 13:11:56 from 24.19.93.139

Thanks Marion, I'm going shopping today.

Yeah I am lucky I guess. Those massages are pretty cool. I thought it was weird at first, but now I look forward to it. Kind of a reward for making it through those 60 mile weeks. I need all the incentive I can get :)

Total Distance
20.09

5:30am

I usually have some company on my Saturday runs, but today I was solo, unless I count shredded mini toe as a partner. I ran at comfortable pace on a pretty flat course and never looked at my time until the end. I felt really good at 15 miles so I decided to go for 20 today. Around mile 18 my legs started feeling really heavy, but I wanted to finish the whole 20 so I just tried to concentrate on maintaining my form and didn't worry at all about speed. I finished feeling OK but not great. Then I looked at my garmin and saw that my average pace was faster than my goal marathon pace! No wonder I was so tired! This is pretty encouraging considering I still have almost 3 months left to train before race day.

Pace 7:36

 

Time

Distance

Split pace

0:07:42

1.00

7:42

0:15:17

2.00

7:35

0:23:04

3.00

7:47

0:30:46

4.00

7:42

0:38:35

5.00

7:49

0:46:22

6.00

7:47

0:53:55

7.00

7:33

1:01:15

8.00

7:20

1:08:50

9.00

7:35

1:16:23

10.00

7:33

1:23:57

11.00

7:34

1:31:20

12.00

7:23

1:38:51

13.00

7:31

1:46:22

14.00

7:31

1:53:53

15.00

7:30

2:01:38

16.00

7:45

2:09:19

17.00

7:41

2:16:53

18.00

7:34

2:24:36

19.00

7:42

2:32:16

20.00

7:41

2:32:50

20.09

6:12

 


 

Comments
From Kelli on Sat, Apr 04, 2009 at 12:19:24 from 71.219.66.112

HOLY CRUD!!! You ran 20 miles at that pace with your shredded wheat toe? You are truly amazing.

So, when is this marathon that you are going to destroy?

From Kym on Sat, Apr 04, 2009 at 12:57:04 from 24.19.93.139

Yay for Speedie Socks! I can't believe how fast you are! I am super proud of you. Your hard work and discipline is totally paying off! Can't wait to go to Boston. I have so much confidence in you, I just might book the hotel now!

From allie on Sat, Apr 04, 2009 at 14:04:46 from 208.110.141.10

great run today! looks like you need to adjust your goals...already running 20-milers faster than MP goal pace is a great sign. keep it up!

From rattletrap on Sat, Apr 04, 2009 at 22:25:36 from 24.19.93.139

Kelli - The marathon is June 27 and I do believe I'm going to destroy another PR :)

Kym - Speedy socks? The Drymax socks are super cushy, but you are the one that deserves credit for all of my progress. This training has taken a serious bite out of our schedule and you are so patient and supportive! I Love You!!!

Allie - I thought about changing my goal and shooting for 3:10 so I could qualify for the NY Marathon too, but I think it's too early for me to be getting all excited about that.

From rattletrap on Mon, Apr 06, 2009 at 23:03:58 from 24.19.93.139

I just added my splits and elevation chart for this run if anyone is interested.

From Kelli on Tue, Apr 07, 2009 at 15:39:28 from 71.219.95.20

Those elevation charts freak me out. That make it look like you ran up a bunch of mountains! Did you run up a bunch of mountains????

Awesome splits. Very cool! I need to plug my Garmin into the computer and do that and see what my Herriman Hill workout looks like on an elevation chart. That would be nifty. But, I stink at using technology!!!!

From rattletrap on Tue, Apr 07, 2009 at 15:58:10 from 75.216.42.10

SportTracks is your friend. Use it instead of the garmin software. It's got super-techy details and it's still "fisher price easy"!

From rattletrap on Tue, Apr 07, 2009 at 16:18:01 from 75.216.42.10

No mountains :) The scale is on the left. My 10 miler is half the distance with twice the elevation change. Those hills seem more like mountains.

From Kelli on Tue, Apr 07, 2009 at 16:26:06 from 71.219.95.20

Fisher Price friendly, huh? okay, I am going to go check it out. Where do I find it?

I have no clue what elevation changes I make in a run, so, as far as I am concerned you ran up a bunch of mountains!

How is the toe?

From rattletrap on Tue, Apr 07, 2009 at 16:38:39 from 75.216.42.10

Sport Tracks here:

http://www.zonefivesoftware.com/SportTracks/

"shredded mini toe" is much better, still ugly, but no pain. My arch is much better today too.

From Kelli on Tue, Apr 07, 2009 at 16:56:34 from 71.219.95.20

I forgot about the arch! Glad things are getting better!

Okay, I have to download stuff? That is so not "Fisher Price Easy"!!! But, I WILL figure it out when my homework is done!

Total Distance
13.65

6:00am

Another beautiful sunny day!  I think spring might finally be here. I ran my regular 10 miler today and was feeling pretty good. I think shredded mini toe is finally getting better and I ended up running a lot faster that I thought I would again. All these miles are really paying off. Yesterday was a huge confidence booster and my average pace for all of last week was 7:38.

Pace 7:30

4:30pm

We had a pic-nic with all the kids after church at Bradley Lake Park then Kym and I ran 3.6 miles around the lake after lunch. It felt like summer already.

Pace 10:00

.

Asics TN544 Miles: 13.65
Comments
From Marion on Sun, Apr 05, 2009 at 15:44:59 from 71.213.113.191

Rockin' miles! No wonder you toe is shredded... no days off. The poor little guy :( Your 20 miler yesterday was pretty darn cool. I am super impressed!

From Snoqualmie on Sun, Apr 05, 2009 at 15:48:56 from 67.171.56.164

That's quite a hilly course -- great job! I'll bet it was just glorious out there this morning. Steilacoom is such a beautiful spot.

From april27 on Sun, Apr 05, 2009 at 20:02:54 from 99.188.251.180

http://www.roadrunnersports.com/rrs/products/PRO009/

I thought of you when I saw this...LOL

From Marion on Sun, Apr 05, 2009 at 21:18:06 from 71.213.113.191

Little toe condoms ;) lol. sorry....

From Marion on Sun, Apr 05, 2009 at 21:20:06 from 71.213.113.191

Do they promote "safe" running???

sorry ;)

From rattletrap on Sun, Apr 05, 2009 at 22:09:14 from 70.192.185.120

Too funny :)

I almost bought some of those today at Fleet Feet.

From Burt on Sun, Apr 05, 2009 at 23:50:28 from 98.167.151.26

Marion!

From Marion on Mon, Apr 06, 2009 at 09:32:57 from 71.213.113.191

Burt- I said I was sorry. Funny thing is I showed the pic to my husband and he made the exact same comments I did. Well he did have one more. He wanted to know if those prevent blisters, then is the pregnant belly just a giant blister???

From Burt on Mon, Apr 06, 2009 at 10:16:27 from 98.167.151.26

Ready to pop!

Total Distance
10.02

4:30am

I never thought socks could be such a big deal. I tried some Under Armor socks today and they were just OK. The Brooks Beast socks I wore yesterday were much better. So far it's between those and the Drymax which cost twice as much. I'll probably stock up on the Brooks since they have an outlet store nearby. Today's run was good although a little slower than yesterday. Eventually I think I should start watching my pace closer, but for now I'm still going by feel.

Pace 7:43

Asics TN544 Miles: 10.02
Comments
From Kelli on Mon, Apr 06, 2009 at 18:24:36 from 71.219.95.20

Hey, if they cost more and they work, they are worth it!!!

From rattletrap on Mon, Apr 06, 2009 at 19:08:16 from 70.193.226.218

I think the Brooks Beast are just as good as the Drymax and they're only $5.

Now I need something for arch pain. I think I must have tweaked something in my foot trying to keep the pressure off my toe. It doesn't hurt to run, but it is pretty bad when walking. I know that sounds weird, but it was sore yesterday afternoon and didn't bother me at all for 10 miles this morning and now it hurts to walk again. If it doesn't improve tomorrow I may take a couple days off. Or I guess I could just stop walking and run everywhere :)

From Kelli on Mon, Apr 06, 2009 at 19:20:56 from 71.219.95.20

Okay, I see now. I read that wrong. Go with the cheaper socks, stock up!!!

Guess what? I have the same issues with my arches. I have decided it is becasue my running shoes have pretty good arch support (I buy insoles made for people with high arches like me). However, the rest of my shoes do not (flip flops and slip ons, and barefoot are my preference). I think that is why my arch tends to hurt when I am not running.

However, I did hurt my arch during the Moab half, and I think that was because was cheap and did not replace my insoles with those shoes. The insoles were wearing out and not supporting my arches.

Do you think any of that blabber might solve your arch problem?

From rattletrap on Mon, Apr 06, 2009 at 19:45:46 from 70.193.226.218

I'm going to try some superfeet insoles that Kym won at a race to see if that helps and I'm also going to try some stability shoes next time. The ones I've been wearing are neutral and my feet pronate a little bit from having a low arch, or so I am told. I had my stride analyzed on a video treadmill thing and that's what they said I needed.

Total Distance
10.00

4:30am

Another sunny day today. I didn't see any of it on my run since it was still dark, but it was dry and cool with NO WIND :) The arch on my right foot was really sore yesterday after my run. It feels better now, but not perfect. I hope this is something that will pass like the rest of the little aches and pains I've experienced along the way. I've asked a lot of my legs over the past 3 months and so far they have been pretty resilient. Today's run was weird. My legs felt kind of heavy and I was sure I was going slower than usual because I was breathing easy. Just like Saturday, I got a pleasant surprise when I looked at my watch.

Pace 7:28

Asics TN544 Miles: 10.00
Comments
From Burt on Tue, Apr 07, 2009 at 12:20:49 from 68.76.197.194

And you're the leader on the mileage board for the week so far.

From rattletrap on Tue, Apr 07, 2009 at 12:30:48 from 70.192.216.95

That won't last long, but I'll enjoy my 5 minutes of fame :)

From Burt on Tue, Apr 07, 2009 at 12:35:37 from 68.76.197.194

Ha!

Total Distance
10.00

4:30am

It was nice out this morning, but I didn't sleep well. I just gutted it out even though I didn't feel like running. I'm going straight to bed after work tonight.

Pace 7:43

Asics TN544 Miles: 10.00
Comments
From Marion on Wed, Apr 08, 2009 at 10:08:50 from 71.213.108.234

4:30???? Dang it dude- you are die hard! I don't believe in 4:30 in the morning. I have moral objections to it ;)

From kelli on Wed, Apr 08, 2009 at 18:57:57 from 71.219.84.191

Gutted it out in the 7's, I can not imagine.

From Kelli on Wed, Apr 08, 2009 at 18:58:18 from 71.219.84.191

Oh, and get some rest!

From Burt on Wed, Apr 08, 2009 at 19:16:18 from 68.76.197.194

You were still atop the mileage board this morning, but you have since been passed. Run early tomorrow, blog early, and you'll have your 15 minutes of fame back.

From Kelli on Wed, Apr 08, 2009 at 19:17:54 from 71.219.84.191

It does not get much earlier than 4:30 am!

From Burt on Wed, Apr 08, 2009 at 19:29:21 from 68.76.197.194

Yeah, getting up earlier means waking up late at night.

From rattletrap on Wed, Apr 08, 2009 at 22:32:55 from 24.19.93.139

Thanks for the comments! I had to work late tonight so I won't be getting any "extra" sleep, but maybe I can still get in 8 hours if I choke down these chicken tamales in a hurry. My foot feels great today and I'm anxious to get back out there so you should see my next blog entry by 6:00am. g'night

Total Distance
10.05

5:00am

I slept in this morning. I was dreading the heavy rain forecast for today and it turned out be a light mist. I like running in that kind of rain; nice and cool. I ran the hills a little harder than usual today and tried to take it easier on the flats.

Pace 7:44

Asics TN544 Miles: 10.05
Comments
From Kelli on Thu, Apr 09, 2009 at 15:22:11 from 71.219.84.191

We got your rain, I got new blisters. Lovely.

You took it easy on the hills? Not at that pace buddy!

From Kelli on Thu, Apr 09, 2009 at 15:22:33 from 71.219.84.191

Oh, and thanks for sleeping in so i do not feel like a slacker.

From rattletrap on Thu, Apr 09, 2009 at 15:33:51 from 70.193.230.7

Sorry about your rain and the new blisters. Bodyglide makes this new stuff called "liquid powder"; I've been using it on my feet and toes where I tend to get blisters and haven't got any new ones.

I didn't take it easy on the hills today, I worked harder on them and took it easy on the flats :)

I've also been using the "stick" on my arch and it's all better now. Maybe you should try that too.

From Kelli on Thu, Apr 09, 2009 at 17:41:12 from 71.219.84.191

I seriously should not read blogs when I am sleep deprived. Still, your "easy" on the flats is my HARD if that was your average pace.

I bought some of that stuff at the running store yesterday. I am going to try it out. I have never had such issues with my feet!!!

From rattletrap on Thu, Apr 09, 2009 at 18:01:28 from 70.193.230.7

You'll love that stuff!

Yep, that was my average pace for the whole run. My overall average for this week is 7:38 which happens to be my goal marathon pace :) SportTracks gives me all these stats by day, week and month. Have you got that set up on your PC yet? I hope your feet are better tomorrow. I'm going to take the day off.

From Kelli on Thu, Apr 09, 2009 at 18:06:51 from 71.219.84.191

No, I do not have it set up YET. I am actually in the process of switching over my PC, so once that is done I will download it. It sounds very cool. I first need to get a new Garmin that will let me use the MODE button so I will know my average pace. The only time I know is when I run an entire run with another person with a functioning Garmin.

I do know this, you are fast. You IMPRESS me big time. I look forward to bringing you cookies in Boston next year. YOU WILL BE THERE. I can not imagine running an entire marathon faster than my 1/2 marathon pace. WOW.

From rattletrap on Thu, Apr 09, 2009 at 18:53:30 from 70.193.230.7

If you use SportTracks you won't need to use the mode button. You just plug your charging cradle into the pc and it imports all the data for you. I never try to sort through all those little menus on the watch.

Thanks for the compliments. Just 3 months ago I could not have run the first half of my 10 miler under 8:00 pace. This little community has been such a blessing to me. I owe a lot of thanks to Sasha and all the friendly runners here. THANKS! :) I'll be looking forward to those cookies too.

From Kelli on Thu, Apr 09, 2009 at 18:57:15 from 71.219.84.191

Cool, I can download something for free and keep my Garmin!

Total Distance
3.00

8:00am

Ran 3 on the track at the high school with Kym.

Asics TN544 Miles: 3.00
Comments
From april27 on Fri, Apr 10, 2009 at 21:05:15 from 99.188.251.180

What a treat you got to sleep in!?

From rattletrap on Fri, Apr 10, 2009 at 22:01:30 from 70.192.183.161

I took a long nap this afternoon too :)

From april27 on Fri, Apr 10, 2009 at 22:34:06 from 99.188.251.180

Sigh...I woke up earlier than I wanted (dogs wanted to play) and I didn't get much of a nap...I love sleeping during the day!

Total Distance
13.10

6:00am

Light rain today. I can't complain, it actually felt pretty good. I cut the run short this morning because I'm doing another semi-long run with Preston tomorrow. I did the first 13 of the same route I took last Saturday. I felt really good and had no problems holding a 7:30 pace even on the inclines. I'm experimenting with food this month and I tried a powerbar right before I left today. It settled pretty well and I think it gave me some of that extra energy I was feeling. Bananas seem to be OK too, I ate one before last Saturday's run with no stomach issues. For years I have only ran on an empty stomach, including both of my previous marathons. I'm also going to try drinking some cytomax sport drink if I can find it since that's what they will have at the aid stations in Seattle.

Splits: 7:34, 7:24, 7:35, 7:31, 7:34, 7:42, 7:36, 7:27, 7:24, 7:27, 7:21, 7:17, 7:10, 6:16

Pace 7:25

Asics TN544 Miles: 13.10
Comments
From Kelli on Sat, Apr 11, 2009 at 14:10:38 from 71.219.84.191

Seriously, you are fast. That is an amazing pace. WOW, that is all I can say.

You should try sugar cookies before you run, I am sure they would sit well! Really, though, I have the same problem. I have been working really hard to try to eat something most days. Bananas are good and a half of a bagel with some laughing cow cheese spread is pretty good, too! Good lick figuring that out, it is amazing how much it can help or hinder your running.

From rockness18 on Sat, Apr 11, 2009 at 16:02:12 from 75.11.49.149

Nice running! I took for gu's at my last marathon and stopped at every station (every two miles) to drink a full cup of gatorade...literally stopped to drink it down. For me it made a world of difference. It's good to experiment and see what works for you.

From rattletrap on Sat, Apr 11, 2009 at 20:07:02 from 24.19.93.139

Kelli - I am a lot fast"er" than I was 3 months ago, but I am not FAST. rockness18 is FAST! I don't think I could eat bread or cream cheese and keep it down. I'm pretty happy about the power bar though. I was still chewing the last bite when I ran aout the door and it didn't give me any upset.

Rockness18 - I like the vanilla gu, but I don't like carrying it with me. They are providing "energy gel" at the marathon but they don't specify what kind so I'm not sure what I'm going to do about that. I don't stop, but I always walk through the water stops and never pass one up unless I am still sloshing from the previous one. This time I plan to drink the cytomax instead of just water if it agrees with me.

From Kelli on Sat, Apr 11, 2009 at 21:54:08 from 71.219.84.191

Well, that explains it---eating on the run. I eat like an hour or so before I head out. But, it has been a tricky thing to get used to. Some days it still makes me ill. I ate nothing before my run today, I knew nothing would sit well.

Runners are weird, what can we say?!? Good luck with the gu on your marathon, that stuff makes me ill every time.

You are BOTH fast.

From Kelli on Sat, Apr 11, 2009 at 22:05:42 from 71.219.84.191

Oh, and go run around the block. That is just too close to 70 to not get it! Or run in place for like a minute, that would work!

From Burt on Sat, Apr 11, 2009 at 22:22:10 from 98.167.151.26

I was walking through the aid stations to get my drinks in my last HM. They had plastic cups instead of paper cups that you could squish together. It would've made it very difficult to drink on the run.

From rattletrap on Sat, Apr 11, 2009 at 22:50:10 from 24.19.93.139

I tried drinking on the run once...it was not pretty! Water actually came out my nose. I was choking and gagging for over a mile.

From april27 on Sun, Apr 12, 2009 at 00:52:27 from 99.188.251.180

You are too fast! This month I'm trying to get rid of my soda and sweets habit...So far today I'm soda free and I feel energized...go figure!

Total Distance
14.01

4:30am

Preston bailed on me this morning and it was raining hard so I decided to try for 16 miles at MP or slightly faster like yesterday's 13 miler. I felt really good when I started and figured I could get out of the rain quicker that way. My pace was pretty erratic and fell off quickly after 9 miles. My legs got really heavy and I was so thirsty I decided to cut it short and head home 2 miles early. My average pace wasn't bad, but I feel like the run was kind of a disaster overall. Yesterday seemed so easy, I can't figure out what happened today.

Pace 7:34

Asics TN544 Miles: 14.01
Comments
From rockness18 on Sun, Apr 12, 2009 at 13:16:01 from 75.11.49.149

Still a nice run. It's very difficult to run fast 2 days in a row. Throw a recovery run in between and you should be fine. You're going to nail your upcoming marathon.

From rattletrap on Sun, Apr 12, 2009 at 15:06:31 from 24.19.93.139

I think part of it was in my head too. I was really bummed about the rain and running solo again. I wasn't very "up" at all. I'm already anxious for some hills tomorrow though even if it's raining again. This was my second day in a row of relatively flat stuff :(

From snoqualmie on Sun, Apr 12, 2009 at 16:29:05 from 67.171.56.164

I agree w/ Rockness, and the rain was no help. We will be stronger for it though, right?

From Kym on Sun, Apr 12, 2009 at 16:55:16 from 24.19.93.139

Good Job! You are getting so fast. Thanks for your encouragment and help. I do listen and appreciate your advice even when I'm crabby. :)

From Kelli on Sun, Apr 12, 2009 at 17:51:16 from 71.219.84.191

You have had an amazing week, it is okay to be a little tired. You still had a great run!!! I know it is hard when you are not happy with it, but go easy on yourself!

From Sasha Pachev on Fri, Apr 17, 2009 at 15:04:46 from 64.81.245.109

What happened is that you dumped your fuel the day before, and it takes some time before you refuel. No surprises, but it is good that you were still half way alive the day after running long and fast. Also, when it is cold you burn the fuel faster running the same pace because you are using some just to stay warm, and also because cold muscles are not as efficient.

From rattletrap on Fri, Apr 17, 2009 at 15:15:35 from 24.19.93.139

That is good to hear Sasha. I have been a little worried that my performance will suffer in the heat during the marathon. It's been a while since I've run hard in any significant temps.

Total Distance
10.02

5:00am

I woke up feeling sick today and took a long time getting my act together. When I finally got out the door it was after 5:00. I felt a little better once I got out there, but about half way through the run I got really nauseous and it was all I could do to hold down the power bar and cytomax I had for breakfast. I feel better now since I called in sick and slept all day.

Pace 7:48

Asics TN544 Miles: 10.02
Comments
From Kelli on Mon, Apr 13, 2009 at 18:48:55 from 71.219.84.191

Sorry you are not feeling well, but glad you got some rest! Look at your time when you are ill! What is up with that, Superman???

From april27 on Mon, Apr 13, 2009 at 22:31:38 from 99.188.251.180

Man I wish I could run that fast while holding back puke...you are superman..running through blisters and puke! LOL

From rattletrap on Mon, Apr 13, 2009 at 23:20:07 from 70.193.46.152

Superman I am not, but with my unique skills I could probably get a job with the Mystery Men or maybe The Specials :)

From Kelli on Tue, Apr 14, 2009 at 10:51:07 from 71.219.84.191

I just noticed you are a grandpa. SUPER GRANDPA!!! Wow, you look so young. Running is the fountain of youth.

From Burt on Tue, Apr 14, 2009 at 11:00:11 from 98.167.151.26

Mystery Men is one of my favorite movies. Kinnear, Stiller, Garofalo, and Macy at their finest. Pee Wee Herman I could do without.

From rattletrap on Tue, Apr 14, 2009 at 11:26:29 from 70.193.46.152

Kelli - I am indeed a grandpa to the coolest toddler on the planet!

Burt - I thought I was the only grown-up that loves goofy movies like that. Have you seen Fido? That's another one of my favorites.

From Burt on Tue, Apr 14, 2009 at 11:47:21 from 68.76.197.194

I saw it on the shelf at Blockbuster. Does that count? That's the one with the zombie that the family keeps as a pet?

From rattletrap on Tue, Apr 14, 2009 at 11:54:55 from 70.193.46.152

Yes. It is awesome! A little too gory for kids, but it is a really funny movie.

Total Distance
10.00

4:30am

I'm feeling a lot better today. It felt good running some hills without feeling like I was going to puke. Overall the run seemed a lot longer than 10 miles, hopefully it will go by quicker tomorrow.

Pace 7:32

Asics TN544 Miles: 10.00
Comments
From Snoqualmie on Tue, Apr 14, 2009 at 10:17:20 from 67.171.56.164

Glad you're feeling a bit better. Did you get any snow? I'll bet that nice marine air kept you warmer in beautiful Steilacoom.

From rattletrap on Tue, Apr 14, 2009 at 11:04:31 from 70.193.46.152

No snow, but it was cold enough for it. Just above freezing. Next week I get to run in AZ! I'm leaving next Wednesday on a 6 day motorcycle trip. If summer won't come here, I'll go to it :)

From april27 on Tue, Apr 14, 2009 at 23:58:57 from 99.188.251.180

that sounds like a good idea to me!

Total Distance
10.05

4:30am

Easy run. I pushed it a little bit on the hills and pretty much coasted through the rest. My calves felt a little tight today, but my breathing was good and I wasn't tired at the end.

Pace 7:46

Asics TN544 Miles: 10.05
Comments
From Snoqualmie on Wed, Apr 15, 2009 at 12:09:44 from 67.171.56.164

You are so consistent with your 10 milers (see my whining on JD's Tuesday entry). Do you usually follow the same route?

From rattletrap on Wed, Apr 15, 2009 at 12:48:41 from 70.193.76.97

Yep, same beautiful, hilly 10 mile route Sun - Thu. I like the scenery and the consistence helps me guage how I am doing pace-wise from day to day. I do a flatter, less scenic route on Saturdays only because my running partner doesn't like hills. Otherwise I might just do the same 10 miler twice for my long run on Saturdays :)

From Kelli on Wed, Apr 15, 2009 at 14:56:44 from 71.219.84.191

7:46 easy. That does not sound right to my brain. Neither does 4:30 am.

GREAT WORK!!!!

From rattletrap on Wed, Apr 15, 2009 at 15:50:16 from 70.193.76.97

When 7:38 is easy I'll be ready for race day!

4:30am will never be easy :)

From april27 on Wed, Apr 15, 2009 at 23:22:08 from 99.188.251.180

how do you run the same route everyday? Or is it so pretty it looks different each time you run it?

From rattletrap on Thu, Apr 16, 2009 at 00:08:15 from 24.19.93.139

Mostly I am just a creature of habit and I like that I can compare one day to the next and know how my performance is, but it really is beautiful here. There are some killer hills and I have an awesome view of Puget Sound and the Olympic Mountains on my regular route. I see deer almost everyday, and sometimes Seals while I'm running by Sunnyside Beach. Today I saw about 20 rabbits too(nope, I don't talk to 'em Marion). I am pretty spoiled living here in Steilacoom. Of course, the views haven't been all that stellar lately at 4:30 in the morning, but it's finally starting to get light out again during my runs. Summer's almost here.

From april27 on Thu, Apr 16, 2009 at 08:58:34 from 99.188.251.180

yup it is official...I need to move. I just googled pics from your town. Absolutely stunning. I mean there are hilly areas here in IN but it is mostly flat and I like mountains...I haven't been to WA but I would say my fav place that I have ever been was CO and unfortunately I was not a runner then.

:(

From Snoqualmie on Thu, Apr 16, 2009 at 10:28:41 from 67.171.56.164

So right, April. We too were very interested in moving to Steilacoom instead of Snoqualmie but the commute for my DH would have been too hard. It is one of the prettiest places in Washington.

From Kym on Thu, Apr 16, 2009 at 11:57:30 from 24.19.93.139

April and Snoq. What RT didn't mention is the rain. We are all pretty much Vitamin D deprived becasue of the limited winter sunlight :) But when the sun comes out, there is no prettier place in the world! Speaking of which, today is sunny, it appears, so I'm headed outside.

From Snoqualmie on Thu, Apr 16, 2009 at 13:48:20 from 67.171.56.164

Well, Snoqualmie isn't exactly Florida! lol

Enjoy the sunshine, Kym! Will you be joining the blog or did you just stop by to visit?

From rattletrap on Thu, Apr 16, 2009 at 14:12:33 from 70.192.146.195

I tried to get her to join, but she doesn't think she runs enough. I think she could contribute a lot here. She is an amazing woman who has been running consistently and has even completed a couple triathlons in spite of her JRA.

Total Distance
10.04

4:30am

Another easy run today. I could have done 10 more if I had time. I'm looking forward to Saturday's long run; I hope I have some company this week.

Pace 7:43 

Asics TN544 Miles: 10.04
Comments
From Kym on Thu, Apr 16, 2009 at 11:59:14 from 24.19.93.139

Don't know if RT posted this, but we found a great deal on running shoes on finishline.com. Shoes that were $100 at the store and most other places were on sale for $50. Plus if you spend over $75, you can use the code FINISH12 to get $12 off. Just FYI

From Kelli on Thu, Apr 16, 2009 at 13:41:52 from 71.219.75.132

THANKS KYM!!! I found some shoes I want to try out, so i am going to see if they have them.

RT---you are a running fool! Great job AGAIN. How is the weather??? We got hammered with snow again. Nutty weather.

From rockness18 on Thu, Apr 16, 2009 at 14:22:43 from 12.108.110.120

Mike, your training seems to really be paying off. Keep up the good work!

From rattletrap on Thu, Apr 16, 2009 at 14:25:59 from 70.192.146.195

The weather was great this morning. It was cold, but dry and no wind! This was a pretty good week considering how it started for me on Sunday. I'm looking forward to finishing it up with over 70 miles again after my long run on Saturday morning. I hope they have your shoes at finish line. I got lucky and found 2 pairs of Asics 2130 for under $100! That should get me through the marathon in June :)

From rattletrap on Thu, Apr 16, 2009 at 14:30:17 from 70.192.146.195

rockness18 - Thanks and good luck again on your race. I know you're going to meet your goals, but I'm anxious to hear how far you exceed them!

From Kelli on Thu, Apr 16, 2009 at 18:28:06 from 71.219.75.132

The way you run, you might need to go buy a few more!!!

Total Distance
3.11

10:30am

I ran three miles with Kym again at the high school track today. I get a little antsy running at her pace so I thought I'd try "joggling" this time. I couldn't find any tennis balls or hacky sacks so I grabbed 3 mandarin oranges on the way out the door. We ran at about a ten minute pace and I juggled or tried to anyway most of the time. It's a LOT harder than it looks. I put in about an extra 1/4 of a lap chasing my oranges around. There were a few kids out on the track that I'm sure thought I was some kind of weirdo or something, but I had fun. I think I'll keep working on this skill while I run with Kym on Fridays :) When we got home we made an awesome smoothie out of my oranges, a couple bananas, and some mixed berries.

Pace 10

Asics TN544 Miles: 3.11
Comments
From Burt on Fri, Apr 17, 2009 at 19:36:22 from 68.76.197.194

At least the fruit matched your hair.

From april27 on Fri, Apr 17, 2009 at 22:42:59 from 99.188.251.180

Man I would have thought I was holding you back!

Total Distance
16.36

7:00am

Another solo long run today :( I did my normal Saturday route around Gravelly Lake, through Steilacoom Park, and a couple laps around Woughop Lake for a little over 16 miles. This route is getting easier each week, but it seems so long running it by myself. I got really spoiled for a few weeks running with Preston and Carl. Anyway, it was a great run; this route is flatter than my weekday training route and giving it just a little bit more than my normal training effort I had no problems maintaining a faster-than-race-pace. 

Next week I'll get some interesting twists in my training schedule if I can find time to run. Thursday I'll be in Winnemucca, NV(cold and high elevation 4300'), and Saturday/Sunday/Monday in Bullhead City, AZ(hot, dry and windy),  and back in Winnemucca on Tuesday.

Pace 7:21 

Asics TN544 Miles: 16.36
Comments
From Marion on Sat, Apr 18, 2009 at 22:09:41 from 71.213.110.178

I think Winnemucca sounds like a swear word ;) Have fun getting all of your running in all over the West!

Great miles today!!! Whoo Hoo!

How are the mini wheat toes???

From rattletrap on Sat, Apr 18, 2009 at 23:26:53 from 24.19.93.139

Shredded mini toe is all calloused up now. It hasn't bothered me in days. I've been wearing fancy running socks and using bodyglide on my toes for every run to make sure I don't have to deal with that anymore. I think I'm a lot faster now without the limp :)

From Marion on Sun, Apr 19, 2009 at 09:33:20 from 71.213.110.178

I bet you are faster! I hear that ice baths helps with blisters ;)

From rattletrap on Sun, Apr 19, 2009 at 09:37:07 from 24.19.93.139

Blisters are only skin deep and it sounds like ice baths chill to the bone...brrrr...no thanks :)

From Marion on Sun, Apr 19, 2009 at 09:44:10 from 71.213.110.178

Chicken!!! :D Have a great sunday! I am off to get the troops ready for church :) Good times.

Total Distance
13.44

6:30am

Today started out to be a recovery run after yesterday's speedy 16 miler. I was cruising along at a nice easy pace, around 7:45 or so until the end of mile 9 where I ran into Preston running towards Steilacoom Park. I joined him for a lap around the park adding an extra 3.4 to my route. I enjoyed the company, but those last 4 miles in the low 7s were a challenge! Tomorrow I may still need to recover from my recovery run.

Pace 7:31

Asics TN544 Miles: 13.44
Comments
From K-Bar on Mon, Apr 20, 2009 at 07:09:53 from 24.19.93.139

I think I'll go on a recover 10 miler today :) I really want to see how far I can run until I can't go anymore one of these days. Then you'll have to get a wheel chair to cart me around in for a week :)

Good job on your runs! Y

From K-Bar on Mon, Apr 20, 2009 at 07:10:08 from 24.19.93.139

I think I'll go on a recover 10 miler today :) I really want to see how far I can run until I can't go anymore one of these days. Then you'll have to get a wheel chair to cart me around in for a week :)

Good job on your runs! Your diligence will pay off in the end.

Total Distance
10.02

4:30am

Recovery from the recovery run...the first 8 were nice and slow in the 7:50s, I couldn't stand it any longer and had to speed up a little for the last two, 7:22, and 7:02.

Pace 7:47

Asics TN544 Miles: 10.02
Comments
From Kelli on Mon, Apr 20, 2009 at 21:24:39 from 71.219.84.84

That is recovery???? Holy Moly. Great work. I am getting excited for your marathon, you are going to be amazing.

From rattletrap on Mon, Apr 20, 2009 at 22:32:38 from 24.19.93.139

It would have been close to 8:00 minute pace, but I was feeling good toward the end. I probably shouldn't have let myself get carried away. I really wanted to take it easy because I'm thinking about doing 10 miles before and after work tomorrow so I can skip Wednesday morning. I'm leaving at 4:30am wednesday on a motorcycle trip to Laughlin, NV.

I'm getting pretty excited about this marathon too. Only 10 weeks to go!

From Kym on Tue, Apr 21, 2009 at 11:44:53 from 24.19.93.139

It was so cool to watch the Boston Marathon on TV (even if they only showed the winners, I wanted to see the whole thing). I was looking in the background to see where I'm going to camp the night before to make sure I get an AWESOME spot at the finish line to cheer for my super star running husband!

From Kelli on Tue, Apr 21, 2009 at 13:43:55 from 71.219.75.228

Kym, I will give you the cookies so you can force some sugary carbs in him as he flys through the finish line!

Total Distance
20.05

4:30am

I took it easy again on the first 8 and picked it up a little for the last two miles - 7:22 and 7:14. If I have any spring back in my step this afternoon I plan to knock out another 10 so I can take tomorrow off.

Pace 7:44

4:30pm

  • The good: It's about 70 out with a slight breeze and I got to run in shorts and a short sleeve shirt! I also get to rest and ride all day tomorrow. 
  • The bad: I just ran the hardest 10 miles of my life, not because I was tired or sore or out of breath, but because of my lunch.
  • The ugly: Kimchee soup is not good running fuel! It is extremely hard to hold down while running! I won't be doing that again.

Pace 7:29

Asics TN544 Miles: 20.05
Comments
From april27 on Tue, Apr 21, 2009 at 17:51:05 from 99.188.251.180

20 in one day? you are nuts!

From Kelli on Tue, Apr 21, 2009 at 19:03:02 from 71.219.75.228

You make me so tired.

From rattletrap on Tue, Apr 21, 2009 at 21:35:57 from 24.19.93.139

I am nuts, and tired, and a little queezy, but I did it :)

From rockness18 on Tue, Apr 21, 2009 at 23:58:22 from 65.96.197.9

Wow...in the midst of a Boston celebration, you've just busted out 43 miles by Tuesday!

From Burt on Wed, Apr 22, 2009 at 12:01:21 from 68.76.197.194

How have you been sleeping lately?

From rattletrap on Wed, Apr 22, 2009 at 13:47:38 from 70.193.22.50

I slept very well last night :)

From Burt on Wed, Apr 22, 2009 at 14:00:00 from 68.76.197.194

Good. I was concerned that you might be suffering from night terrors over the last couple of nights.

From rattletrap on Fri, Apr 24, 2009 at 02:17:06 from 75.213.123.33

Ice-bucket-burt is pretty scary but it turns out he's no freddy kruger after all :) I've been sleeping very well lately.

Total Distance
10.01

10:30pm

I got to Winnemucca, NV(4300') about 9:00pm and was feeling antsy after dinner so I ran before bed instead of trying to get up before everybody else in the morning. I expected the altitude but not all the hills. It was a tough run for a sea-level guy.

Pace 7:34

Asics TN544 Miles: 10.01
Comments
From april27 on Fri, Apr 24, 2009 at 09:15:46 from 99.188.251.180

Great job! I haven't been feeling well so I came here for inspiration to get out there and atleast walk...maybe i can hack up what is left in my lungs!

From K-Bar on Fri, Apr 24, 2009 at 09:40:26 from 24.19.93.139

Great time though, despite the altitude! I'm proud of you!!!! I woke up at 6 today, cuz I'm so used to waking up when you get back from your runs. I'm gonna run later today :) Though, not nearly as far or as fast!

From Burt on Fri, Apr 24, 2009 at 15:41:19 from 68.76.197.194

Winnemucca? Did you just make that name up? One thing I've noticed when I run in elevation is that it feels like my legs are falling asleep. It's the lack of oxygen I suppose.

From rattletrap on Fri, Apr 24, 2009 at 18:07:49 from 75.213.184.242

Burt - Nope it's a real place. My legs felt fine but I did experience that "runners high", I think it's from a lack of oxygen to the brain :)

Total Distance
10.01

5:30am - Fort Mojave, AZ

Don't run down a dirt road in AZ! Cars will come...

Pace 7:23

Asics TN544 Miles: 10.01
Comments
From marion on Fri, Apr 24, 2009 at 19:02:20 from 71.213.115.249

Nice miles so far from home :) sorry about the dirt ;)

From Kelli on Fri, Apr 24, 2009 at 20:19:28 from 71.219.75.72

Nevada one day, Arizona the next. Where will you be running tomorrow> Utah should be your next stop. I will take you on some fun hills (on a bike, of course, I can not run your speed).

Total Distance
16.12

5:00am

Still in AZ. Very windy and hilly run today.

Pace 7:48

Asics TN544 Miles: 16.12
Comments
From Kelli on Sat, Apr 25, 2009 at 18:16:26 from 71.219.83.91

Great job!! When are you coming to Utah? You are so close, just drop by for a second. I will give you a cookie.

From april27 on Sun, Apr 26, 2009 at 01:47:18 from 99.188.251.180

Is it hot? I mean at 5am?

From rattletrap on Sun, Apr 26, 2009 at 02:06:19 from 75.215.81.115

Kelli - We need to plan an FRB get together in Boston. I gotta head home in the morning. I think my friends might shoot me if I led them all the way to Utah for a cookie :)

April27 - Shorts and t-shirt weather, it's about 60 at 5:00am

From Burt on Sun, Apr 26, 2009 at 02:21:46 from 98.167.151.26

I thought you were in NV. What brings you to AZ and what part are you in? Were in - by the time you read this.

From rattletrap on Mon, Apr 27, 2009 at 00:51:09 from 75.209.161.199

Burt - It's actually right near the NV/AZ border. I was at my parents house in Fort Mojave. I rode down there with 7 friends for the Laughlin River Run motorcycle rally. I go every year to visit my parents and get in some "road therapy".

From Burt on Mon, Apr 27, 2009 at 01:03:21 from 98.167.151.26

Nice. Growing up in Kingman, I've heard of Fort Mojave, but don't think I ever had the pleasure of actually going there. Been to Bullhead City, Laughlin, and Lake Havasu plenty of times.

From Kelli on Mon, Apr 27, 2009 at 12:58:19 from 71.219.83.91

The cookies are worth it!

Have a safe trip home.

Total Distance
10.01

5:00am - Fort Mojave, AZ

A little cooler today, but still shorts and t-shirt weather.

Pace 7:35

Asics TN544 Miles: 10.01
Comments
From april27 on Mon, Apr 27, 2009 at 09:17:02 from 99.188.251.180

Glad to see you are keeping up with the miles even during travel mode!

Total Distance
20.20

4:30am - Hawthorne, NV

My garmin went dead today :( I brought the charger, but forgot the cradle. I ran a loop around town that took 42 minutes the first time, and 37 the second time. I rode the same loop on my bike afterwards and it turned out to be 5.1 miles.

Pace 7:44

8:00pm - Redding, CA

After dinner I ran out 5 miles from the motel and back. Running with a belly full of spaghetti wasn't much fun and the way back was a bummer in the dark. The shoulder of the road seemed much wider on the way out.

Pace 7:54

Asics TN544 Miles: 20.20
Comments
From Kym on Tue, Apr 28, 2009 at 01:59:59 from 24.19.93.139

Good for you for running twice. You probably had a lot of stress to burn off from your trip that was supposed to be a stress reliever. When you get home, I will give you a massage and a yummy dinner and you can sleep in our nice, cozy bed! As long as you aren't bringing home any bed bugs from cheap motels or Swine Flu from Mexico!

From Kelli on Wed, Apr 29, 2009 at 15:18:22 from 71.219.102.162

I am glad the belly full of spaghetti remained where you put it!!!

20 miles in one day. WOW, you are a machine!

From rattletrap on Thu, Apr 30, 2009 at 12:29:07 from 70.192.130.128

Kym - It has been stressful at times... I think I'm a little spoiled from riding by myself so much last summer.

Kelli - It was tough to hold that spaghetti down. I felt like Michael Scott running the Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure 5k with a belly full of fettucini alfredo. Do you watch "The Office"?

From Kelli on Thu, Apr 30, 2009 at 13:36:20 from 71.219.69.60

Love that episode!!!!

From rattletrap on Thu, Apr 30, 2009 at 18:22:27 from 70.192.130.128

That is definitely the best episode so far.

Total Distance
10.02

4:30am

I was hoping my regualr 10 miler at home would seem easier after getting in some miles at higher elevations. No such luck, it was still a work out :)

Pace 7:43 

Asics 2130 Miles: 10.02
Comments
From K on Thu, Apr 30, 2009 at 11:50:14 from 24.19.93.139

Did you wear your new shoes?

From rattletrap on Thu, Apr 30, 2009 at 12:37:13 from 70.192.130.128

Yep, the new kicks are sweet :)

From Burt on Thu, Apr 30, 2009 at 19:04:12 from 68.76.197.194

7:43 pace for 10 miles... someday.

From Eric Day on Thu, Apr 30, 2009 at 19:12:12 from 189.192.231.237

The pace or the miles Burt?

by the way, me too....someday (both).

From rattletrap on Thu, Apr 30, 2009 at 19:20:06 from 70.192.130.128

Burt - Someday very soon if you want. You're not far away from that at all. I broke all my PRs for 5 years in only 3 months by just running more days in a row and slowly adding mileage.

From april27 on Fri, May 01, 2009 at 09:56:55 from 99.188.251.180

rattletrap--i'm following in your footsteps...well I"m going to try anyway. Right now I'm working up to A running 5 days and B running 5 miles each of those 5 days and then eventually adding in a 6th longer run. We shall see where I get.

Does the snow slow you down at all?

Total Distance
10.02

6:00am

I felt like I weighed 500 pounds today! I spent half of my run thinking about how I was going to skip tomorrow's 20 miler. Now that today's run is over, I'm thinking I may do it after all, but that could change again in the morning. I ran a lot and only slept a little last week and I think it may have finally caught up with me.

Pace 7:44

Asics 2130 Miles: 10.02
Comments
From april27 on Sat, May 02, 2009 at 00:59:38 from 99.188.251.180

Can you split it?

From rattletrap on Sat, May 02, 2009 at 11:08:23 from 70.192.115.119

I could split it but that's just not the same as running for 2 to 3 hours straight. I haven't blogged it yet, but I just did 17.29. I could have gone 20, but I cut it short so we could leave for Spokane by 8:00am.

Total Distance
17.29

5:00am I was planning on a 20 miler, but left too late and had to cut it short. Were going to Spokane today so I can run the "Bloomsday 12k" with my daughter Karina on Sunday. I'm going to run it with her at her pace and it's going to be so much fun! Pace 7:42

Asics TN544 Miles: 17.29
Comments
From Kelli on Sat, May 02, 2009 at 18:38:20 from 71.219.95.5

Have fun at the race!!!

I tried to be as fast as you today, but OUCH! I do not know how you do it.

From rattletrap on Sat, May 02, 2009 at 21:20:00 from 70.193.37.122

Kelli - 8:14 is pretty fast for a 20 miler, especially with the elements stacked against you like that!

It looks like we'll also get rained on here tomorrow :(

Race: Bloomsday 12k (7.46 Miles) 01:17:46, Place overall: 9800, Place in age division: 536
Total Distance
7.46

9:30am

I ran the Bloomsday race with my daughter today. It's an annual event in Spokane, WA that draws about 50,000 runners/walkers every year. Karina had never ran that far before, but since she's graduating from Whitworth College in a couple weeks and moving back home she really wanted to run it this year. I am so proud of her! She only trained for about 2 months and was able to run the whole thing without walking! We ran it together along with her friend Sara at about a 10 minute pace and I took lots of pictures of them and all the other interesting things going on during the race. I'll post some of those pics later...

Pace 10:25


At the start about half way back. People are still lining up behind us.


Sara on the left, Karina on the right about 20 minutes after the gun.


It's tradition to throw your extra layers in the trees at the start. They are collected for the homeless shelter after the race.


Me and Karina still waiting to get to the start after the gun...


Cool Army band playing some Tom Petty. "Runnin' Down a Dream"


One mile and still smiling.


Some inspirational accordion music.


Water station at the 2 mile mark. Look how crowded it still is up the road...


The coolest jogging suit ever.


The bucket band banging out some cool beats.


High 5'n the cool mascott dude.


Funky white boy.


Approaching "Doomsday Hill" in the background.


Half way up and still smiling...


Still going...


Doomsday buzzard at the top of the hill.


Yay! We made it to the top!


Sweet "swing bike" I haven't seen one of those for 30 years. I always wanted one when I was a kid.


Karina and the Nalley pickle dude.


Superhero father and son. I don't know them, I just thought they were cool.


I bet that was fun to run in.


At the finish area.


Me and my girl :)

 

 

 

Comments
From Mike Warren on Sun, May 03, 2009 at 23:19:55 from 74.211.7.227

Always a blast to run with the daughter! Been watching your training, very impressed. We have pretty similiar goals, I would bet the ranch you tear the Boston goal down very soon. Keep up the training.

From rattletrap on Sun, May 03, 2009 at 23:31:21 from 70.192.104.116

Mike - Thanks for the encouragement! When is your BQ race?

From Mike Warren on Mon, May 04, 2009 at 00:21:13 from 74.211.7.227

I am running Ogden in two weeks. I have only been training for 6 weeks though. Was off 4 1/2 months with a stress fracture. My next real crack at it, will be ST. George in Oct.

From Burt on Mon, May 04, 2009 at 00:30:23 from 98.167.151.26

Sounds like a fun time RT. Can't wait for the pics.

So that's where you've been Mike W. Been seeing your comments lately and thought, "haven't seen this guy for a while." Glad you're doing better.

From marion on Mon, May 04, 2009 at 15:44:10 from 71.219.55.149

FUN!!! What a GREAT day :)

From rattletrap on Wed, May 06, 2009 at 13:05:45 from 70.192.116.185

Pics are up from the race on Sunday.

From rockness18 on Wed, May 06, 2009 at 21:45:02 from 75.9.135.162

Great pics!

From allie on Thu, May 07, 2009 at 09:56:11 from 208.110.151.113

love the pictures! looks like you had a great time. congrats to you both!

From Burt on Thu, May 07, 2009 at 10:48:50 from 98.167.151.26

Well, Mike. I will say this. So far in the two different profile pics that I've seen and the pics above, you look different in each one. I don't think I'd recognize you on the street. (So don't get offended if I walk on by, like when Jack Black walked on by Gwenyth Paltrow in Shallow Hal.)

From snoqualmie on Fri, May 08, 2009 at 08:35:31 from 67.171.56.164

Great pictures!!! Thanks so much for posting them. Looks like everyone had a great time. Your daughter is beautiful. Love the costumes. I am quite relieved to see that the race is not a sardine can the whole way -- been especially wondering about that with Seattle RnR coming up.

From Mark on Fri, May 08, 2009 at 09:43:35 from 24.129.132.74

Awesome pictures! Looks like a lot of fun, almost felt like I was there :)

From april27 on Sun, May 24, 2009 at 14:18:27 from 99.188.251.180

Great pictures! I thought about bringing a camera to the 5K on have on Saturday. My brother and I are running it..he is a better runner and photographer so I may make him carry it. LOL

Total Distance
10.05

4:30am

I took it easy for the first 8 miles and finished fast with the last 2 at 7:08 and 6:37.

Pace 7:35

Distance Split pace
1.00 7:33
2.00 7:13
3.00 7:47
4.00 8:00
5.00 8:01
6.00 7:53
7.00 7:45
8.00 7:56
9.00 7:08
10.00 6:37
10.04 6:16

Asics 2130 Miles: 10.05
Comments
From april27 on Mon, May 04, 2009 at 14:46:28 from 143.43.10.118

wow you are getting faster. Is your goal to be at a consistant 6:30? for your entire 10 miles?

From rattletrap on Mon, May 04, 2009 at 15:36:47 from 75.216.246.144

No, my goal is for 7:38 on a hilly route to be easy.

From rockness18 on Tue, May 05, 2009 at 20:38:30 from 75.9.135.162

Yes, you are getting faster. Nice run and strong finish!

From Burt on Tue, May 05, 2009 at 20:51:43 from 68.76.197.194

Easy miles, huh?

Total Distance
10.05

5:00am

Windy and rainy.

Pace 7:33

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:30
4.00 7:26
5.00 7:47
6.00 7:45
7.00 7:53
8.00 8:15
9.00 7:23
10.00 6:54
10.05 6:54
 

Asics 2130 Miles: 10.05
Comments
From Kelli on Tue, May 05, 2009 at 21:40:11 from 71.219.98.88

Fast, Fast, FAST!!! What are you aiming for in your marathon??? Whatever it is, you will get it!

Total Distance
0.00

4:30am

I didn't run yet today. I had to take my best friend to the airport before work, he's going back to Iraq for 6 more months. We had a great time while he was home! Maybe I'll get that 10 miler in after work. I finally posted some pictures of Sunday's race:

http://rattletrap.fastrunningblog.com/blog-05-03-2009.html

 

Total Distance
10.03

5:00am

I couldn't convince myself to run yesterday after work. I just went to bed early and figured I would be well rested and ready to run today. I hit the snooze button 4 or 5 times this morning and barely made it out the door by 5:00am. I felt like a slug the whole way, I should have been much faster after a day off. I really need to get back on track with my schedule. Only 7 more weeks until race day.

Pace 7:40

Distance Split pace
1.00 7:31
2.00 7:08
3.00 7:38
4.00 7:48
5.00 8:04
6.00 7:57
7.00 7:58
8.00 8:05
9.00 7:22
10.00 7:10
10.03 6:53

Asics 2130 Miles: 10.03
Total Distance
21.04

7:30am

My goal today was to run 21 miles and go at least a little bit faster than my goal marathon pace for as long as I could stand it. As soon as I slipped behind 7:38 for a mile I would slow down to a comfortable recovery pace and finish the course without looking at my watch until the end. The hill on mile 19 was the killer. The rest of the course was relatively flat except for a few rolling hills. Once I slowed down after that big hill I felt like I was recovering ok in just a mile or so. I'm sure I could have done another 5 miles at MP with some live music and cheerleaders on the course :) Only 7 more weeks until the Seattle Rock and Roll!

Pace 7:22

Distance Split pace
1.00 7:11 - both my shins were killing me
2.00 7:06
3.00 7:12
4.00 7:16 - shins finally quit hurting
5.00 7:28
6.00 7:34 - spacing out thinking about work, I guess this might be my default pace now :)
7.00 7:02 - back on track
8.00 7:19
9.00 7:10
10.00 7:12
11.00 7:06
12.00 7:14
13.00 7:10
14.00 7:10
15.00 7:29 - starting to feel it
16.00 7:28
17.00 7:35
18.00 7:36 - still hanging in there
19.00 7:49 - big hill
20.00 7:46
21.00 7:43 - recovering from the hill, but really thirsty. glad it's over. 
21.04 8:05 - almost forgot to hit the stop button.

Asics 2130 Miles: 21.04
Comments
From snoqualmie on Fri, May 08, 2009 at 18:20:02 from 67.171.56.164

Awesome workout!!! You're in great shape!

From april27 on Sat, May 09, 2009 at 00:48:04 from 99.188.251.180

I like your split comments... you are doing really great! You are smoking those hills!

From rattletrap on Sat, May 09, 2009 at 10:14:21 from 24.19.93.139

Thanks, this run was a great confidence booster. I'm getting a little nervous about Seattle, it's so close now.

From Snoqualmie on Sat, May 09, 2009 at 10:27:14 from 67.171.56.164

Re- nerves. I am beginning to form a theory about nerves and marathons. You are probably completely immune to this. I think that there is a sort of performance anxiety that can trash a person's time goals. For those who are susceptible, the more focused we are on pace, the worse we do. And the more focused we are on enjoying ourselves, the better we do. I hope it does not strike you that way! :)

BTW, I know there is an active running club in Steilacoom. Do you ever run with them? (I used to see them mentioned in NW Runner back when I had a subscription.)

From rattletrap on Sat, May 09, 2009 at 10:46:38 from 70.193.84.60

I joined the Steilacoom Run Club this year, but outside of the resolution run series and the "four on the fourth" I don't think they do much.

From Sasha Pachev on Sat, May 09, 2009 at 18:58:59 from 192.168.1.1

Snowy - you are absolutely right. You do not want high levels of adrenal gland activity before a marathon for a couple of reasons. One, adrenaline releases glycogen for use, and you want to be storing it instead. Two, you will need your adrenal glands to be fresh in the second half of a marathon. Unlike your legs, though, they can easily run their race while you are tapering and be too fatigued when you really need them. Learning to control them is not easy, though.

From snoqualmie on Sun, May 10, 2009 at 15:43:58 from 67.171.56.164

That's a great explanation, Sasha.

From Kelli on Thu, May 14, 2009 at 21:59:46 from 71.219.89.37

WOW. That marathon is going to be one heck of an amazing race. I can not wait!

Total Distance
10.37

5:30am

Ran with Preston this morning. We started out slow and progressively got faster with nice 5k pace mile at the end.

Pace 7:30

Distance Split pace
1.00 8:14
2.00 7:58
3.00 7:39
4.00 7:38
5.00 7:29
6.00 7:31
7.00 7:26
8.00 7:27
9.00 7:35
10.00 6:36
10.37 6:03

Asics 2130 Miles: 10.37
Comments
From Mike Warren on Sat, May 09, 2009 at 18:12:17 from 74.211.7.227

Nice run, your becoming an ANIMAL! Keep it rollin Bro.

Total Distance
10.01

7:00am

I felt really good after the first mile this morning so I decided to push it a little and see what I could do after two days of fast running(fast for me anyway). The previous two days were on relatively flat courses. Today was the hilly 10 miler. When I look at mile 10 for the last couple days it kind of makes me want to run a 5k and destroy my new year's day PR. That probably wouldn't be very smart at this point in my training though :)

Pace 7:15

Distance Split pace
1.00 7:26
2.00 7:06
3.00 7:34
4.00 7:28
5.00 7:43
6.00 7:21
7.00 7:18
8.00 7:24
9.00 6:49
10.00 6:25
10.01 6:18
 

Asics 2130 Miles: 10.01
Comments
From april27 on Sun, May 10, 2009 at 21:42:45 from 99.188.251.180

kinda cool to see the map of your run!

From rattletrap on Sun, May 10, 2009 at 22:31:47 from 70.192.135.139

That map is compliments of Sasha's course tool. He has built us a pretty amazing website!

Total Distance
10.03

4:30am

Recovery run today. Same 10 miler as yesterday. I just ran at a comfortable pace without paying any attention to my watch until the last 2 miles. I finished up with two very easy marathon pace miles :)

Pace 7:44

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:51
4.00 7:40
5.00 8:01
6.00 8:04
7.00 7:58
8.00 8:11
9.00 7:25
10.00 7:28
10.03 7:34

Asics 2130 Miles: 10.03
Comments
From snoqualmie on Mon, May 11, 2009 at 10:32:17 from 67.171.56.164

That's interesting to me - that you do a recovery run with the same miles, just slowly. Nice run.

From rattletrap on Mon, May 11, 2009 at 11:06:23 from 70.192.202.104

Maybe "recovery run" is the wrong label for it. I'm still sorting out all this running lingo :) I definitely needed an easier day after 3 days of fast-ish running, but I've learned from experience that it's a slippery slope if I start going too easy on myself.

From paul on Mon, May 11, 2009 at 14:20:42 from 65.103.252.214

Just saw your blog and that you're a CMA member. Good deal. I don't ride myself, but I have several friends that are in CMA, including our assistant pastor. Good job with the running too.

From rattletrap on Mon, May 11, 2009 at 14:30:49 from 70.192.160.114

I'm a rare breed; most bikers only run to the dinner table and/or the bathroom :)

From april27 on Mon, May 11, 2009 at 16:08:23 from 143.43.10.120

LOL, I just like your heading--26.2 without a motorcycle?

Total Distance
10.02

4:30am

I think I'm recovered from the weekend. I ran at about the same effort as yesterday aside from the last mile where I gave it a good kick. Overall, about 20 seconds per mile faster on the same 10 miler

Pace 7:24

Distance Split pace
1.00 7:31
2.00 7:05
3.00 7:39
4.00 7:43
5.00 7:40
6.00 7:39
7.00 7:34
8.00 7:43
9.00 7:07
10.00 6:24
10.02 6:32

Asics 2130 Miles: 10.02
Comments
From Mike Warren on Tue, May 12, 2009 at 09:37:21 from 74.211.7.227

your off to a great week, Nice job!

From rattletrap on Tue, May 12, 2009 at 12:36:16 from 70.193.67.194

Thanks Mike. I was a little surprised at how easy today was. I'm already looking forward to the long run at the end of the week!

From Snoqualmie on Tue, May 12, 2009 at 14:35:42 from 67.171.56.164

Mr. Consistent!! Those are great splits. Glad you're feeling good.

From rattletrap on Tue, May 12, 2009 at 14:41:37 from 70.193.210.14

I'm back on track just in time for another hectic weekend. I have a late night Saturday at the Fleetwood Mac concert and then a 5 hour drive to Spokane for Karina's graduation on Sunday.

From Kym on Tue, May 12, 2009 at 23:49:48 from 24.19.93.139

Maybe could you just share a little of your super speedy running skills with me? Maybe if I massage your feet they will rub off on me. LOL

Total Distance
10.03

4:30

Pretty much the same run as yesterday except on the last mile I tried to focus on my breathing and keep a better rhythm instead of just all out sprinting. I'm feeling really good about my speed this week. I'm looking forward to the long run this weekend. I think I'm going to take tomorrow off and do it on Friday instead of Saturday.

Pace 7:22

Distance Split pace
1.00 7:34
2.00 7:10
3.00 7:32
4.00 7:33
5.00 7:49
6.00 7:41
7.00 7:30
8.00 7:36
9.00 6:53
10.00 6:22
10.03 6:20

Asics 2130 Miles: 10.03
Comments
From Kelli on Thu, May 14, 2009 at 21:56:12 from 71.219.89.37

Oh my, the same 10 miler 3 days in a row (or more??) I still am in awe when I see your splits. That is dang fast. On Monday you said you were just running not paying attention to time and you ran a 7:02!!! Craziness.

From rattletrap on Thu, May 14, 2009 at 22:28:50 from 70.193.0.109

Nope, no 7:02 for me on that day. I have been getting a little faster though. I'm seriously considering adjusting my goal to 3:10:59 so I can BQ in the young whipper-snapper category :)

That "masters" stuff just makes me feel old.

From Kelli on Sat, May 16, 2009 at 21:26:06 from 71.219.69.233

i think you can for sure do that, if not faster. You do your long runs at a pace that would easily get you 3:10. Go waste all of those young people!! Show them this grandpa has speed.

Total Distance
19.10

4:30am

I set out to run 5 medium-fast miles to the lake, then 3 fast 3 mile laps around the lake, and finish with 5 marathon pace miles. I think did pretty well considering the first 14 miles were more by feel than anything. I felt really good for the whole run except being a little thirsty in the last 5. The route was pretty flat compared to my usual 10 miler. I mapped out today's course here: 19 mile.

Pace 7:13

Distance    Split pace
1.00    7:22
2.00    7:13
3.00    7:16
4.00    7:14
5.00    7:17
6.00    7:05
7.00    7:00
8.00    7:07
9.00    7:04
10.00    7:07
11.00    7:01
12.00    7:10
13.00    7:08
14.00    7:06
15.00    7:25
16.00    7:26
17.00    7:27
18.00    7:23
19.00    7:15
19.10    6:20

Asics 2130 Miles: 19.10
Comments
From snoqualmie on Fri, May 15, 2009 at 11:03:48 from 67.171.56.164

Your fitness continues to inspire me!! Thanks for sharing.

From rattletrap on Fri, May 15, 2009 at 12:27:40 from 24.19.93.139

I am surprising myself lately with this speed. Those hilly 10 milers are paying off. I have decided that hills are really just speedwork in disguise.

From Eric Day on Fri, May 15, 2009 at 17:40:29 from 189.192.26.241

Awesome, you will definitively quality for Boston, with tons of spare time (can I have it?).

Good running!

Total Distance
10.02

6:00am

Today's run was suprisingly easy. I just ran at a comfortable pace until the last mile and even then I didn't feel like I was pushing it too hard.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:30
2.00    7:00
3.00    7:34
4.00    7:44
5.00    7:50
6.00    7:40
7.00    7:34
8.00    7:35
9.00    6:59
10.00    6:27
10.02    6:15

Asics 2130 Miles: 10.02
Comments
From snoqualmie on Sat, May 16, 2009 at 11:30:40 from 67.171.56.164

Beautiful day for it!!

From Jon on Sat, May 16, 2009 at 13:00:17 from 75.169.146.173

I just commented on your forum post. Very consistent, impressive workouts. I think you are primed for a great marathon.

Total Distance
0.00

5:00am

Rest today sort of... I was up late last night at the Fleetwood Mac Concert and now I am driving 300 miles to Karina's graduation in Spokane. I am excited to be there, but it is a long drive in a kia rio. Hopefully I'll get some sleep in the car on the way home while Kym drives :) 

The show last night was incredible! I have always loved Stevie Nicks, but I never realized what an amazing musician Lindsey Buckingham is. It is something you have to see live to appreciate!

Comments
From snoqualmie on Sun, May 17, 2009 at 09:28:18 from 67.171.56.164

I love Fleetwood Mac. Always have. You seem too young to have been a fan, too young for a grandkid too! Good for you, staying young! Did they sing Over My Head? My favorite. Drive safely!

From rattletrap on Sun, May 17, 2009 at 13:45:41 from 70.193.14.120

No they didn't do Over my head :(

I have to share the coolest thing about last night...I mentioned going to the show to a good friend yesterday at lunch and he told me that if he could pick any band to see in concert it would be Fleetwood Mac, but he couldn't afford to go. As Kym and I were walking into the T-dome a half hour before the sold-out show someone sold me an extra ticket for $5 and I left it at will-call for him and left him a voice mail. He got my message and made it there in time for the show and afterwards he told me that it was the first concert he'd ever been to in all his 66 years! :)

From snoqualmie on Sun, May 17, 2009 at 15:46:11 from 67.171.56.164

Wow. That is so cool when things work out well that way.

Total Distance
10.00

5:00am

I only slept a few hours last night, but didn't want to miss 2 days in a row. Nice and easy today and no kick at the end.

Pace 7:30

10 miler

Distance    Split pace
1.00    7:17
2.00    7:08
3.00    7:32
4.00    7:34
5.00    7:54
6.00    7:44
7.00    7:37
8.00    7:43
9.00    7:18
10.00    7:17


Asics 2130 Miles: 10.00
Total Distance
10.02

4:30am

I think the weekend finally caught up with me. The hills seemed so much bigger today...

Pace 7:37

10 miler

Distance    Split pace
1.00    7:36
2.00    7:04
3.00    7:40
4.00    7:49
5.00    7:55
6.00    7:48
7.00    7:47
8.00    7:58
9.00    7:20
10.00    7:17
10.02    7:10

Asics 2130 Miles: 10.02
Comments
From april27 on Tue, May 19, 2009 at 11:04:36 from 99.188.251.180

you splits don't seem horrible!

From rattletrap on Tue, May 19, 2009 at 11:34:40 from 70.193.166.32

I'm not too disappointed in my overall pace. I just wasn't feeling very strong today. Maybe it's because I didn't get my banana for breakfast. I had a hammer gel and a gu before I left, but they didn't help at all.

From Mike Warren on Tue, May 19, 2009 at 11:38:09 from 207.50.149.221

Another nice workout! Just make sure you stay healthy. You defintely have the speed for some awesome times. Only thing that will de-rail you is the injury bug. Nice job and thanks for all your comments.

From Snoqualmie on Tue, May 19, 2009 at 12:41:01 from 67.171.56.164

Do you know how inspiring you are? I think one of the best things about the blog is the paradigm shift: what is possible becomes what is doable becomes what is on the calendar. Have a great day!

From rattletrap on Tue, May 19, 2009 at 13:31:40 from 70.193.166.32

Mike - I can't explain just how paranoid I am about sickness and injury right now with only 5 weeks to go! I'm doing my best to eat healthy and stay away from the skate park.

Snoqualmie - I don't really see myself as all that inspiring, but thank you :) I really appreciate all the encouragement and advice I've been given here.

From april27 on Tue, May 19, 2009 at 14:18:53 from 99.188.251.180

I understand that...I have those days where I felt like I ran like crap but my pace was pretty normal. Weird how the body is!

From Kelli on Tue, May 19, 2009 at 16:48:37 from 71.219.85.34

How is it that your nice and easy is my sprint? Would you hurry up with that marathon already? I can hardly wait to see how you do. I think I may have to drive there and cheer you on!!!

Fleetwood Mac---I am so jealous! I LOVE them. I had never heard of them until like 10 years ago (I know, lame, but I am kind of young). My husband's mom has always been a fan and she bought him a CD and now the entire family loves them. We even bought a DVD of them in concert---their concert's are amazing! You lucky guy.

From rattletrap on Tue, May 19, 2009 at 17:19:22 from 75.216.228.179

Kelli - I don't think you realize just how FAST you are! You just finished a 4000ft elevation marathon 21 minutes faster than my PR at sea level. You are probably going to kick my butt in Boston!

Which Fleetwood Mac DVD did you get. Is it "The Dance" where the USC marching band joins them on stage during "Tusk"? That is my favorite concert video of all time!

From Kelli on Tue, May 19, 2009 at 17:23:33 from 71.219.85.34

YUP---that is the one! My kids rewind the marching band part over and over, they love it!

You are going to waste your PR. If you can do your long training runs at the speed you do, you are going to surprise yourself on race day! It has been a few years for you, you are going to be amazing! i am so excited I can hardly stand it!!!

I think the end of June sounds like a good time for a trip to Seattle. Do you think I can convince my husband? Heck, if he does not BQ in 4 weeks, he will want to come and run it himself!

From rattletrap on Tue, May 19, 2009 at 19:37:01 from 70.192.28.26

Kelli - Yeah, I'm pretty sure my current PR will be history and BQ or not, I will post an exhaustive report after the race. BTW, the race is sold out! Wow, 25000 runners! That's twice as big as both my previous marathons combined! I hope I don't get trampled in the mob of runners.

Just keep Scott tanked up on extra-salted gatorade(yuck) and I'm sure he will BQ at UVM.

From Kelli on Tue, May 19, 2009 at 19:47:40 from 71.219.85.34

250,000? For real??? It is like 2 weeks after UVMarathon, so it was not doable anyway. (maybe he should have just signed up with you a long time ago, and then chased you!!)

Here is what we are doing: unflavored pedialyte with those powdered Gatorade packets. That ought to do it! Plus, salt in and on everything!!!

From Burt on Tue, May 19, 2009 at 19:53:49 from 68.76.197.194

Not a single mile over 8. Nice. My advice for the trampling: you will probably finish in the top 2% or 3%. 3% of 25,000 is 750. They can probably line up 50 people shoulder to shoulder at the start. That means you should line up 15 rows back. (That's being conservative.) You'll probably finish way higher than 750th. So don't be shy. Get up as close as possible to the starting line. As long as you don't trip, you have a better chance at not getting trampled. If you do, you'll get trampled by more people, but that's a risk you're willing to take.

From rattletrap on Tue, May 19, 2009 at 20:18:14 from 70.192.28.26

Kelli - Only 25k not 250k You had an extra 0 on there :)

Burt - They use colored bibs for each pace group and allow you to move backward, but not forward before the start. I registered for the 3:15 group so hopefully it won't be to congested. I will try to be in the front of my section if I can do it without any violence :)

From Burt on Tue, May 19, 2009 at 20:38:22 from 68.76.197.194

You're a tough biker. No one's gonna mess with you.

From Kelli on Tue, May 19, 2009 at 20:39:35 from 71.219.85.34

I think you changed that after---I swear there was another zero! Still, 25,000 is a ton of people! Are they all running a marathon, or is it combined with other races? The SLC half and full started together and there were only about 8,000 people and it was crazy!!!

From rattletrap on Tue, May 19, 2009 at 21:01:51 from 24.19.93.139

Burt - yeah riiight, scary Christian bikers. We're known for obeying traffic laws and praying for people in need. I doubt they will scatter at the sight of me in shorts...although my legs may blind them allowing me to sneak up to the front :)

Kelli - I wouldn't do that. 25000 is a ton of people. My first was in Portland with about 10000 and it was crazy too! Seattle RnR is a 1/2 and a full together. I'm not sure what the breakdown is.

From Kelli on Tue, May 19, 2009 at 21:44:49 from 71.219.85.34

I believe ya. Ask Burt, I am NO good with numbers (or grammar).

I am thinking the scary Christian biker with red hair and white legs might really scare them off. Just wear the right dew rag (or do rag----how do spell that?) Maybe a spiked necklace, too.

From rattletrap on Wed, May 20, 2009 at 07:41:04 from 24.19.93.139

dew-rag do-rag that's pretty funny :) Bikers call them(insert deep gravelly voice here) skullcaps.

From Kelli on Wed, May 20, 2009 at 09:46:22 from 71.219.85.34

Well that is what happens when you are just a dork trying to sound cool!!!

Skullcaps with.....skulls! That will make you look tough. Oh, and you have the "scary" goatee to match!

Total Distance
10.03

4:30am

Only 5 hours sleep last night and my run seemed so much easier than yesterday, and I still had energy for a nice kick at the end. It must have been the bananas I ate for breakfast.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:33
2.00    7:05
3.00    7:33
4.00    7:35
5.00    7:57
6.00    7:44
7.00    7:30
8.00    7:37
9.00    7:02
10.00    6:15
10.03    6:14

Asics 2130 Miles: 10.03
Comments
From Kelli on Wed, May 20, 2009 at 09:54:54 from 71.219.85.34

That was a very nice kick!! Bananas must be your spinach. Have a good day!

From allie on Wed, May 20, 2009 at 10:00:31 from 208.110.151.113

+1 for the bananas! i am telling you they are the runner's superfood. nice run and way to kick in at 6:15 pace! awesome.

From snoqualmie on Wed, May 20, 2009 at 10:39:58 from 67.171.56.164

If you are running that early, do you eat at 2 in the morning (lol) or do you break the 2 hour rule? Rule breaker! (I love it.)

From rattletrap on Wed, May 20, 2009 at 11:02:16 from 75.216.201.103

Kelli - thanks, I can't wait to triple the distance on that kick and destroy my 5k PR after the marathon!

Allie - I think I got the idea to try bananas before a run from your blog. thanks! :)

Snoqualmie - I try to let it settle for at least 10-15 minutes. I've actually been trying to train myself to run on a semi-full stomach so I will have the fuel I need to BQ. I used to puke up any thing eaten less than a few hours before a run; now I can run right after a meal. Of course some foods are easier to hold down than others :) Bananas rock!!

From snoqualmie on Wed, May 20, 2009 at 11:05:26 from 67.171.56.164

That is very interesting. I have never had success eating before running, even with late races. Maybe I should experiment with bananas before a long run. :)

From Kelli on Wed, May 20, 2009 at 13:01:21 from 71.219.85.34

Your 5k's are already speedy. How fast do you want to get? 18's???

From Kelli on Wed, May 20, 2009 at 13:02:36 from 71.219.85.34

Oh, and Sno---the only thing I have ever managed to be able to stomach before running is a banana. Experiment with it, it might just work. I was amazed at how they did not make me sick like everything else.

From rattletrap on Wed, May 20, 2009 at 13:26:38 from 75.216.201.103

Kelli - I'd love to just break 20, but I think I might actually have a sub-19 in me on a good day.

From Kelli on Wed, May 20, 2009 at 14:25:40 from 71.219.85.34

I KNOW you do.

From rattletrap on Wed, May 20, 2009 at 14:50:58 from 75.216.201.103

We'll see sometime in July. Stay tuned...

From rockness18 on Wed, May 20, 2009 at 18:56:42 from 75.9.135.162

Nice running! You are unbelievably consistent...it will pay off for the marathon. Yeah, I'm one of those few people that prefers to eat before running. Bagels, bananas, powerbars, etc. I've been blessed with an iron stomach (knock on wood). Last Sunday we went out for Mexican (until I was stuffed) and I still got in 13 miles, including tempo, within an hour of eating. Unfortunately, the iron stomach has kept my weight around 180lbs...maybe if I'd learn not to eat before running, I'd get faster.

From rattletrap on Wed, May 20, 2009 at 19:10:51 from 75.216.201.103

Speaking of running on a full stomach: I really wish someone would organize this event in my neighborhood :)

http://www.burritomile.com/

From rockness18 on Wed, May 20, 2009 at 19:54:03 from 75.9.135.162

Sweet!

From Kelli on Wed, May 20, 2009 at 20:00:25 from 71.219.85.34

That report is funny---burrito's making their second appearance. YUCK! I think I would totally bard within about a minute! How about an ice cream and cookie mile?

From rattletrap on Wed, May 20, 2009 at 21:36:01 from 75.216.201.103

I want to be a burrathlete, but I'd look pretty silly scarfing down a burrito and running around the track by myself :(

Total Distance
10.02

4:30am

Nothing slower than marathon pace today and still had a kick left at the end :) I'm curious to see how my long run goes tomorrow without taking a day off before. I'll probably keep it down to 16 miles this week unless I feel really good.

Pace 7:15

10 miler

Distance    Split pace
1.00    7:24
2.00    6:59
3.00    7:30
4.00    7:32
5.00    7:36
6.00    7:30
7.00    7:24
8.00    7:29
9.00    6:59
10.00    6:12
10.02    5:39

Asics 2130 Miles: 10.02
Comments
From april27 on Thu, May 21, 2009 at 10:02:06 from 99.188.251.180

nice splits!

From rattletrap on Thu, May 21, 2009 at 10:36:26 from 70.192.179.40

Thanks. There are some monster hills on this course so its hard to keep them consistent. I'd like to be able to run this route twice at marathon pace sometime before race day, but I never feel quite that ambitious on my long run days.

From Burt on Thu, May 21, 2009 at 14:10:12 from 68.76.197.194

I'll say you had enough left for a kick. 6:12??!! In my dreams!

Total Distance
16.03

5:00am

5 med-fast miles to the lake, 2 fast 3 mile laps around the lake, and 5 marathon pace miles home. I wasn't really tired at the end, but my legs are a little sore so no kick in mile 16. I found 2 dollar bills in the park in mile 15 and in mile 16 a fat lady at the bus stop mocked me and said "run forest run". It might have hurt my feelings if she called me Phoebe, but I can handle Forest, he's pretty cool. Actually, Phoebe is pretty cool too, but I'm glad I don't run like her :)

I'll be running my 10's in Toppenish, WA this weekend. I hope I can find some hills. Have a great Memorial Day weekend everybody :)

Distance    Split pace
1.00    7:18
2.00    7:16
3.00    7:19
4.00    7:23
5.00    7:30
6.00    7:11
7.00    7:06
8.00    7:00
9.00    7:09
10.00    7:09
11.00    6:55
12.00    7:21
13.00    7:25
14.00    7:29
15.00    7:23
16.00    7:17
16.03    7:03
 

Asics 2130 Miles: 16.03
Comments
From Snoqualmie on Fri, May 22, 2009 at 10:47:52 from 67.171.56.164

Great workout! Fat ladies have no business mocking runners - good thing for her that you are a gentleman and a kind soul bcz she really opened herself up to a zinger if you had been so inclined. Have a great weekend! Can you believe we're getting decent weather for the holiday? :)

From rattletrap on Fri, May 22, 2009 at 11:49:12 from 70.198.10.221

yeah, there was a time when I might have really let her have it, but I just smiled and waved. I'm so nice now :)

From kelsey on Fri, May 22, 2009 at 23:16:07 from 75.65.235.114

Ugh, I hate the run forrest run. Do they really think they were the first to say that? But at least it entertained you. Great run!

Total Distance
16.80

6:00am

I did 8 miles solo @ 7:20 pace, then 2.4 with my soon to be son-in-law Danny @ 7:44, then 2.4 with my brother-in-law Steven @ 7:37, then another 4 with Karina @ 8:55. The miles added up a little quicker than I expected.

Asics 2130 Miles: 16.80
Total Distance
10.04

6:30am I ran 5 miles out and then back on the longest, straightest, flatest road I've ever seen. No shade and LOTS of road-kill! Birds, rabbits, coyotes...no runners :)

Pace 7:22

Distance    Split pace
1.00    7:52
2.00    7:22
3.00    7:15
4.00    7:25
5.00    7:25
6.00    7:13
7.00    7:21
8.00    7:16
9.00    7:16
10.00    7:14
10.04    6:56
 

 

Asics 2130 Miles: 10.04
Comments
From april27 on Sun, May 24, 2009 at 14:07:54 from 99.188.251.180

the road kill sounds a lot like most of my runs

Total Distance
10.03

6:30am Same flat route as yesterday. It was a lot harder today. The first mile was almost 8 minutes and I had to work at shaving a few seconds off each mile after that.

Pace 7:30

Distance    Split pace
1.00    7:54
2.00    7:43
3.00    7:43
4.00    7:37
5.00    7:39
6.00    7:27
7.00    7:24
8.00    7:17
9.00    7:14
10.00    7:06
10.03    7:34
 

Asics 2130 Miles: 10.03
Comments
From Kelli on Mon, May 25, 2009 at 23:26:11 from 71.219.85.34

Oh no, you ran in the 8's like us normal people??? Whatever will you do? Just kidding, you are awesome as always!

From snoqualmie on Tue, May 26, 2009 at 10:21:39 from 67.171.56.164

We saw lots of biker groups on the highway this weekend - thought about you. Hope you had fun.

From rattletrap on Tue, May 26, 2009 at 15:48:33 from 75.216.125.10

Kelli - I said "almost" 8 :) and I don't feel very awesome today at all. I could not convince myself to run; I took a half day off and slept until noon instead. I'm such a bum.

Snoqualmie - I got to ride over Chinook Pass just minutes after it opened Friday on the way to Toppenish where we camped for the weekend at the annual side-car rally. Monday we rode south from Toppenish to Maryhill to visit the stonehenge war memorial and then west along the river on 14 to I5 on the way home. The weather was just perfect all weekend and it was a ton of FUN!

From Kelli on Tue, May 26, 2009 at 16:50:45 from 71.219.85.34

Da, all I had to do was look at your splits! See, you are not normal, no 8's (not even really that close--6 seconds per mile is an eternity).

Glad you took some rest time, you need it. You have been working like a well oiled machine.

From rattletrap on Tue, May 26, 2009 at 19:37:56 from 70.193.88.72

Kelli - You couldn't see my splits before, I just added them this morning :) 6 seconds is only an eternity when I'm trying to drop that many off of each mile. I do feel better now after resting a little. I ran 8 days in a row and had planned on 2 more before taking a day off on Thursday. I may run tomorrow and still take Thursday off too just to get back on schedule. Then I need to stay focussed and more consistent. There's only 4 weeks left until race day!

From Kelli on Tue, May 26, 2009 at 20:25:35 from 71.219.85.34

Oh my goodness, you are making me think I am NOT going insane!!! I thought I had misread another blog, but NOPE, you changed it on me!

Now, you are one of the most focused and consistent runners I "know" so give yourself a break (I know, you have). 4 weeks and counting...and you will be truly amazing! Are you just shooting for 3:15? I know you will be faster than that!

From snoqualmie on Tue, May 26, 2009 at 21:33:35 from 67.171.56.164

I count 5 weeks, minus a couple of days. Stop scaring me. ;)

From rattletrap on Wed, May 27, 2009 at 00:38:15 from 24.19.93.139

Kelli - No, you really are going insane :) I swear I didn't change that other blog entry. I need a 3:20, I registered for the 3:15 starting area, but I really want a 3:10 so I can qualify with the 18 year olds. I haven't decided on a race plan or pacing strategy yet. Hopefully I can just run at a comfortably fast pace and still kick some butt.

Snoqualmie - Wow, what a relief! I feel so much better now that I get an extra week to train ;)

From Kelli on Wed, May 27, 2009 at 09:48:54 from 71.219.85.34

Honestly, I think I predict even faster than 3:10. Your training has been amazing!! Am I the only want that wants the 5 weeks (minus a couple of days) to hurry up and get here???

Can you give me that link that maps the elevation of your runs again? I do not know which blog you put it on, but I finally got my new computer so I am ready to try it out!

From rattletrap on Wed, May 27, 2009 at 10:32:49 from 75.216.179.2

Kelli - I wish I could run the race this weekend and get it over with! I'm not sure how much longer I can keep up this training schedule.

The super cool software for your Garmin is called SportTracks http://www.zonefivesoftware.com/SportTracks/

You can manually map out your course on a google map in the FRB course tool to get elevation profiles now too.

Total Distance
10.04

4:30am

I think I got spoiled on all the flat miles in Toppenish. The hills kicked my butt today!

Pace 7:34

Distance    Split pace
1.00    7:27
2.00    7:16
3.00    7:44
4.00    7:50
5.00    8:08
6.00    7:55
7.00    7:40
8.00    7:46
9.00    7:21
10.00    6:40
10.04    6:41

Asics 2130 Miles: 10.04
Comments
From Burt on Thu, May 28, 2009 at 12:12:10 from 68.76.197.194

Dude, look at that 6:40 last mile! You THE man! (not you da man)

From rattletrap on Thu, May 28, 2009 at 13:52:31 from 70.193.83.218

Thanks Burt. I wish I felt like "da man". I just feel like I'm running out of steam this week. Last week I had that last mile down to 6:12 once and a couple times in the 6:20s. I'm taking 2 days off this week to rest up and then its all out until race week!

Total Distance
18.00

7:00am

Tough run today! I felt really good when I started, so good that I actually had to focus on slowing my pace a little after the first mile. After mile 13 I stopped to get a drink and couldn't find my pace again after that. I was just feeling weak and out of breath for the next five miles. It was all I could do to keep running at any pace. I really wanted to walk and there was a pretty intense mental battle going on over that, but walkers don't go to Boston so I just gutted it out because I am going. I hope it was just the heat today(65°) and and maybe that I wasn't hydrated well enough when I started. I'm used to running in the 40's and 50's and I was wearing sweatpants instead of shorts. I was sweating a lot more than usual and probably should have had more water stops to keep hydrated. I guess if I'm going to have a bad day, now is the time to do it. I couldn't imagine feeling like that on race day, 8 more miles might have killed me.

Pace 7:37

Distance    Split pace
1.00    7:05
2.00    7:32
3.00    7:24
4.00    7:16
5.00    7:32
6.00    7:27
7.00    7:38
8.00    7:39
9.00    7:31
10.00    7:29
11.00    7:26
12.00    7:30
13.00    7:30
14.00    7:51
15.00    8:01
16.00    8:11
17.00    8:11
18.00    7:43

Asics 2130blk Miles: 18.00
Comments
From Nevels on Fri, May 29, 2009 at 14:08:04 from 131.204.15.93

Solid run.

From Burt on Fri, May 29, 2009 at 14:37:39 from 173.87.176.153

I'm guessing you're right on about keeping yourself hydrated. Sam had a good discussion on her blog a couple of days ago about depletion runs. So, just keep yourself hydrated and feuled in your marathon and you'll do great.

From rattletrap on Fri, May 29, 2009 at 17:16:10 from 24.19.93.139

I just read that discussion on Sam's blog and it sounds like I unintentionally did something very similar today. I didn't eat well yesterday and only had a banana and a little sport drink before leaving this morning. Looking back, mile 14 felt a lot like where I hit the wall at mile 20 in my first marathon. It was a terrible feeling, but now that it's over I am glad I kept going. Sometimes the only thing that keeps me going is looking back at times like that and knowing that I've done it before. I'm not sure I could ever do something like that to myself on purpose though. I'm just not that hard-core. Next week I'll be taking some gu with me for sure.

From Snoqualmie on Sat, May 30, 2009 at 13:53:27 from 67.171.56.164

We've got some adjusting to do right now with these warmer temps. Now is the time to do so we'll be ready for warmth at SeaRnR if it happens. You had a great run and made a good deposit into the Bank of Acclimatization.

Total Distance
10.05

9:00am

Another warm day, 67° and not much breeze. I ran better today, but it was not all fun and games. In mile 3, stupid inattentive Volkswagon guy almost ran me down in the crosswalk by Sunnyside Beach only to stop a few yards later before he could turn left into the beach parking lot. The nice drivers going the other way stopped for me and had the driveway blocked and as they got moving, stupid inattentive Volkswagon guy whipped into the parking lot right in front of me and almost hit me a second time! He was so close that I smacked his trunk lid as I yelled at him to pay attention. He probably didn't even hear me over his i-pod. That got the adrenaline flowing pretty good for a few miles and I thought I was doing very well until mile 8 where stoner kid with the giant pot leaf on his t-shirt asked me if I was having a nice jog. Jog!? How annoying! Then at mile 9, saggy pants kid doing skateboard tricks at the bus stop says "hey dude, do you got a cigarette?". What is the deal? Do I not look like a runner? Then to add some injury to my insults, I twisted my ankle in mile 10. I started to kick and about 1/4 mile into it I slipped in some gravel and rolled my foot almost all the way sideways. I managed to keep on my feet and run it off, but it slowed me down and it hurt bad enough that the last 5 months of training sort of flashed before my eyes. Other than the giant new blister on the end of my toe, I think I have fully recovered from all this trauma and I'm already looking forward to tomorrow's run :)

Pace 7:20

Distance    Split pace
1.00    7:15
2.00    6:48
3.00    7:21
4.00    7:40
5.00    7:48
6.00    7:29
7.00    7:25
8.00    7:27
9.00    7:10
10.00    6:57
10.05    6:33

Asics 2130blk Miles: 10.05
Comments
From Kelli on Sat, May 30, 2009 at 19:40:47 from 71.219.98.183

All of that trauma and you still ran that fast??? AMAZING!

I hate inattentive driver's, and to have the same one try to kill you twice is just downright inconsiderate!

Enjoy your "jog" tomorrow, I hope the ankle is okay!!!

From april27 on Sun, May 31, 2009 at 01:33:43 from 99.188.251.180

Wow you can even run fast when you are dodging death! I have to say I have never been asked for a cig while running. And I am extremely entertained by your nicknames for all the people you met on your 'jog'...LOL

From rattletrap on Sun, May 31, 2009 at 03:00:39 from 24.19.93.139

Kelli - Inattentive drivers really suck! I deal with that on a regular basis when I'm bicycling, but it kind of caught me by surprise on foot. My ankle is fine, but now my knee is really stiff :( I hope it is better by morning.

April - When you're dodging death there's no time for slacking, you gotta keep on your toes! I picked up the nickname thing from reading Allie's race reports. She is as funny as she is fast.

From Steve on Tue, Jun 02, 2009 at 17:10:49 from 130.76.32.181

My question is....DID you have a cigarette for the Skater? I am worried Mike...first you are accused of "jogging", and then you are asked for a cigarette. Sounds like you are slacking on your training.

Total Distance
10.06

7:00am

My knee was still very stiff this morning so I took it really easy. There was almost no traffic so it was a nice, quiet, peaceful run. I think that's why I don't mind running so early on the weekdays, I really like the solitude. My knee finally loosened up around mile 7 or 8 and feels better now than it did last night. I think it will be ok tomorrow.

Pace 7:40

Distance    Split pace
1.00    7:33
2.00    7:20
3.00    7:43
4.00    8:01
5.00    8:08
6.00    7:51
7.00    7:45
8.00    7:52
9.00    7:20
10.00    7:15
10.06    6:33



Asics 2130blk Miles: 10.06
Total Distance
10.00

5:00am

My knee is still sore. I took it very easy, but now I'm thinking I might need to take a day or 3 off, ouch. No splits today, my garmin was dead on the charger this morning. No signs of life whatsoever :(

Pace 7:46

Asics 2130blk Miles: 10.00
Comments
From rockness18 on Mon, Jun 01, 2009 at 20:10:49 from 69.183.233.238

When I'm a bit sore, I either take a day off or spend a couple (or few) days running at a very comfortable pace- 9 minute mile speed. Be careful...you're so close!

From rattletrap on Mon, Jun 01, 2009 at 20:44:41 from 24.19.93.139

I think I am going to take tomorrow off just to be safe. I really wanted to work harder for the next 2 or 3 weeks, not take it easy. On a more positive note, my garmin isn't dead after all. I only had to wait on hold for 30 minutes with garmin support to find out it needed to be reset :) I could have googled that in about 10 seconds and used it on my run this morning, but I was convinced it was dead...

From Burt on Mon, Jun 01, 2009 at 21:05:37 from 68.76.197.194

Hooray for the Garmin, boo for the knee. Take it easy.

From april27 on Mon, Jun 01, 2009 at 21:14:34 from 99.188.251.180

I"m glad you don't have a dead garmin...and Ihate knees...I wish they were better made! Rest up!

From rockness18 on Mon, Jun 01, 2009 at 22:08:25 from 69.183.233.238

Sounds good...one other thought. You'll need to begin thinking through a taper plan (perhaps you have already). I'm convinced my tapering was a huge factor in achieving a bq. My legs felt so fresh that day. 7:10 pace was something that felt semi-hard throughout training and then almost scared me by how easy it was on race day. Hope the rest helps the knee.

From allie on Mon, Jun 01, 2009 at 22:20:08 from 208.110.151.113

BE CAREFUL! just don't overdo it, trust me :)

your training has been great, and it's going to show in the marathon when you smash your PR and get a BQ. a little rest for the knee won't hurt.

From rattletrap on Mon, Jun 01, 2009 at 22:55:42 from 24.19.93.139

Thanks for permission to take a rest :)

I just reviewed some mileage stats from the weeks leading up to your best marathons and it looks like this probably should have been my last "big" week anyway. I had planned on plowing right through the next 3 weeks just as I have been, and not really cutting back until the week of the race(probably not the best plan). I will at least take tomorrow off and maybe even the next day if I don't feel 100%. I've invested way too much to blow it now. If I take 2 days now and two days before the race that only leaves 21 potential running days. Any advice on how I should spend my miles during those days would be appreciated.

From kelli on Tue, Jun 02, 2009 at 16:16:56 from 71.219.83.192

If anyone out there deserves a break, it is you! Take care and rest up, you are so ready!!!

Sorry i did not get on the blog yesterday, I could have told you how to fix your Garmin!!!!

From rattletrap on Tue, Jun 02, 2009 at 16:59:46 from 24.19.93.139

Kelli - My legs like the idea of taking a break, but it kills me to think I'm losing ground towards my goal. I won't be ready for long if I rest too much.

No worries about that garmin fix, I won't be using it for a couple days anyway :)

From Kelli on Tue, Jun 02, 2009 at 18:21:19 from 71.219.98.183

I am not an expert, but I really doubt you will lose much fitness. If anything, you will recharge that battery and be even more amazing. BUT if you do not rest, DISASTER could strike and we do not want that.

Rest up, ride your bike!

From rockness18 on Tue, Jun 02, 2009 at 18:26:59 from 69.183.252.159

If I were you, I'd put a request in on the "training review" section to get input on the 3 weeks leading up to a marathon. You'll get good perspective from strong runners- most will probably advise a 2-3 week taper- I've kind of done both, decreasing from 70 mile week to 50-60 mile week, to very little running the week of. Keep the intensity, but begin to drop volume. Also, don't run more than 2-4 miles on the 2 days preceeding your marathon (I totally rested on those 2 days).

In regards to losing fitness, you'll be fine.

From rattletrap on Tue, Jun 02, 2009 at 18:57:37 from 24.19.93.139

Kelli - Bike riding in WA is probably more dangerous for the rest of me than running is for my knee :)

Dave - I did put something on the discussion forum this morning and got some feedback from Jon. At this point I plan on taking tomorrow and Thursday off and then doing an easy 10 in place of my long run on Friday. If I feel ok after that I'd like to keep up the 10s and take 2 days off before my next long Friday run and see if I can get in one last 18-20 miler. Of course, that all hinges on how I feel this Friday.

From Kelli on Thu, Jun 04, 2009 at 18:21:21 from 71.219.74.247

HOPE you are healing well and resting up!

From rattletrap on Thu, Jun 04, 2009 at 19:28:35 from 70.193.100.225

I was hoping to rise again on the third day, but I'm still hurting enough that I called my PT friend for help. The pain has moved from the back of my knee to the lower part of my hamstring now. I'm not sure what he can do for it, but I'll find out in a little while...

From Kelli on Thu, Jun 04, 2009 at 19:35:36 from 71.219.74.247

I am so sorry. I will send all of my prayers your way! That is a total bummer, but it will heal before the race! IT WILL!!!

From rattletrap on Thu, Jun 04, 2009 at 19:42:36 from 70.193.100.225

Thanks Kelli! Prayers are appreciated! I'd also love to hear some good stories about runners taking 4 weeks off before a marathon and still getting that PR/BQ :)

Feel free to make some up if you have to :)

From Kelli on Thu, Jun 04, 2009 at 19:59:35 from 71.219.74.247

Oh, I was thinking so hard---then you changed it from 3 weeks to 4!

Honestly, you have trained so hard, you are ready. I do not think it will hurt you! Are you doing some cross training?? Is there anything you can do pain free?

Have you seen Spirit of the Marathon? Deena Kastor took a ton of time off while training due to an injury. She pool ran and cross trained and still did very well (do not want to give away the ending!)

From rockness18 on Thu, Jun 04, 2009 at 20:14:30 from 69.183.233.238

Hang in there!

From Burt on Thu, Jun 04, 2009 at 20:15:11 from 68.76.197.194

Ha! I just mentioned that movie in the message I sent to you Kelli. Too funny.

From allie on Fri, Jun 05, 2009 at 01:19:35 from 208.110.151.113

well what you are describing sounds very similar to what i was feeling before the ogden marathon when my knee gave out. if i could go back in time, i would change one thing: i would have rested, maybe even for a week. but i pushed through it and pushed through it, and it ended up killing my race---literally. so you are being very wise to rest. you are not going to lose fitness. you can still have a great race, but right now you need to get that knee better. i am hoping for the best and i am cheering for you---full and speedy recovery!

From rattletrap on Fri, Jun 05, 2009 at 02:14:47 from 24.19.93.139

Preston says it is my Biceps Femoris that's hurting and is hopeful that I will still be getting that BQ. He cleared me to run on it tomorrow after a good warm up if I agreed to take it easy and to stop if there is any pain. I'm excited and a little scared...

From Kelli on Fri, Jun 05, 2009 at 11:04:07 from 71.219.74.247

You make sure to TAKE IT EASY!!! All of those miles should be in the 8's. I know it will be hard, but you can do it! 8's are fun, you might decide you like the break!!! GOOD LUCK.

From rattletrap on Fri, Jun 05, 2009 at 14:41:21 from 24.19.93.139

Kelli - 8's? I felt like I was walking in the 7:30's today. I tried slowing down more and it just felt so awkward that I couldn't do it. Unfortunately, my leg was still a little achy at any pace, but slower didn't feel any better. I did keep it short; I should get some credit for that, right? :) I just want to get this race over and then take a couple weeks off to sit on my butt and eat cookies :)

From Kelli on Fri, Jun 05, 2009 at 14:57:01 from 71.219.74.247

If 7:30's is walking, you are fast or crazy or something!

Maybe I will mail you some cookies. I wonder if they would still taste good??

From rattletrap on Fri, Jun 05, 2009 at 15:19:28 from 24.19.93.139

You say crazy like it's a bad thing...? :) After resting for three days it seriously felt like a brisk walking effort. I'm not kidding.

Ooooooh cookies :)

We send cookies to my best friend in Iraq packed in cheapo gladware and he says they are great!

From Kelli on Fri, Jun 05, 2009 at 19:22:07 from 71.219.74.247

Well, I MEAN crazy like it is a good thing!!

That is it then, PM me your address and I will mail you some cookies. BUT I am not sure the sugar cookies would be as good as fresh. Of course, the will not be fresh when I feed them to you in Boston either! Maybe i can mail you some homemade cookies...there is actually one cookie that I can make and they beat all others!

From rattletrap on Fri, Jun 05, 2009 at 19:51:36 from 75.216.225.101

Kelli - Sent. That is soooo cool! In Boston you'll probably have time to bake some after you finish before I get to the end :)

From Kelli on Sat, Jun 06, 2009 at 00:34:40 from 71.219.74.247

Only if you have a broken leg or something.

From april27 on Sat, Jun 06, 2009 at 00:39:16 from 99.188.251.180

Any knee relief?

From rattletrap on Sat, Jun 06, 2009 at 09:31:00 from 24.19.93.139

April27 - I ran 4 miles yesterday morning and thought I was going to be ok. By dinner time it hurt just to walk. Walking is ok now after keeping off of it for a night, but it's still sore enough that I probably shouldn't run again yet.

Total Distance
4.08

7:00am

I did 4 easy miles this morning. The first 2 of my 10 miler and back. When I say easy I mean effort-wise not necessarily speed-wise. For the first mile I was uncomfortable at best, but I was a little stiff and had a cramp in my calf that made it hard to judge the feeling in my ham. There was definitely some discomfort, but not really painful by my standards. I probably should have discussed the definition of pain with Preston yesterday when he said to stop if there was any. Aside from my leg which was mostly manageable, 7:30ish felt like a brisk walk and it was hard to resist going faster. It was also really hard to stop short of my normal 10 miles; my legs want to run!

Distance    Split pace
1.00    7:28
2.00    7:25 down hill
3.00    7:46 up hill
4.00    7:28
4.08    7:31

Apparently, this little guy is the problem:

Biceps Femoris

Asics 2130blk Miles: 4.08
Comments
From Burt on Fri, Jun 05, 2009 at 11:59:04 from 68.76.197.194

You know what they say about pain...

Pain is temporary. Injuries are permanent. Something like that. I might have botched it.

From rattletrap on Fri, Jun 05, 2009 at 14:20:09 from 24.19.93.139

You always know just what to say Burt :)

From allie on Fri, Jun 05, 2009 at 14:45:09 from 208.110.151.113

glad you were able to get some miles in today. nice diagram as well :)

From Kelli on Fri, Jun 05, 2009 at 14:58:25 from 71.219.74.247

Only you know you!!! But do take care!

From rattletrap on Fri, Jun 05, 2009 at 15:29:26 from 24.19.93.139

I'm really fighting the urge to go out for 4 more tonight. Maybe 4 tomorrow if nothing feels worse than it did when I woke up this morning.

From Snoqualmie on Sat, Jun 06, 2009 at 12:48:22 from 67.171.56.164

Nice and easy does it! A good time to reconnect with the joy of running, since you leave it wanting more. :)

Total Distance
0.00

12:00pm

I was hurtin' again last night after my little 4 mile run so I didn't run this morning and instead went to the doc to get a referral to PT so Preston can get paid :) The doc gave me the referral and practically yelled at me for not cross training during the last week and told me to go straight to the Y and find something that would get my cardio going for a couple hours without straining my leg! I expected to hear something more like "if running hurts then you should just stop". Well, I just got back from the Y and I'm pretty excited! I ended up on a machine called sci-fit REX, it's like a recumbent eliptical thing and the first 20 minutes on it didn't bother my leg at all! I accidentally set the difficulty on 20(the highest setting) when setting the timer to 20 minutes so needless to say it was a bit of a workout. After that I figurured another hour on a hilly profile with a difficulty level of 10 should be good. It was good...and hard! 80 minutes on that thing was a much harder cardio workout than my usual 10 miler(around 75 minutes). Now i'm just praying that things don't flare up later like they did after my run yesterday. My calves did cramp up pretty bad when I got off the machine, which was a weird feeling, but I'll beat them into submission with the stick :) I didn't think to check if REX measures distance or not so I still get zero miles for today.

 

Comments
From april27 on Sun, Jun 07, 2009 at 12:38:19 from 99.188.251.180

That contraption looks cool. I'm glad you got to work on that. So what else do they suggest you do before your race? Are you still going to be able to run it?

From Mike Warren on Sun, Jun 07, 2009 at 12:46:02 from 208.117.124.133

Sounds like a tough workout on Rex. I really hope your injury will allow you your chance at the BQ. I feel your pain, a very familiar road for me. Hang in there and if the crosstraining does not hurt, you should be able to keep your fitness for the race.

From rattletrap on Sun, Jun 07, 2009 at 12:53:19 from 147.56.55.131

I'm using a heating pad during the day, an ice pack after any exercise and some icy-hot cream stuff at night. I'm not supposed to do anything that hurts and so far REX doesn't hurt so I plan on being at the Y every day until I can run. I still plan on finishing that race by 10:20am on 6/27!

From Kelli on Sun, Jun 07, 2009 at 19:08:12 from 71.219.74.247

I have never seen anything quite like that and I am having a hard time figuring it out in my head!!! BUT it sounds like it was a tough workout. Do not kill the calves, maybe a little less resistance???

Enjoy tomorrow's workout!!!

I am going to go see if I can find a video of someone on that machine so I can figure it out.

From rattletrap on Sun, Jun 07, 2009 at 23:40:11 from 24.19.93.139

REX is a pretty strange machine. It's kind of like running with your bicycling muscles. You can also assist with your arms, but I keep them relaxed so they are just along for the ride. My only complaint is the seat which probably wasn't designed to be sat in for more than 30 or 40 minutes :)

Total Distance
0.00

5:00pm

I spent another 80 minutes on the REX machine at the Y today. This time all in one session on the same progressive hilly course. I also learned something really simple today: the longer you set the overall time, the longer each hill lasts, duh. I was drenched in a puddle of sweat by the time I finished. I seriously looked like someone threw a bucket of water on me! And I'm pretty sure I grossed out everybody that walked by after the first 20 minutes. REX does calculate distance and it seems fairly close considering that I'm putting way more effort into this than it takes to run for 80 minutes. I may go back before work tomorrow morning if my quads are up to it.

Comments
From Mike Warren on Sun, Jun 07, 2009 at 23:35:07 from 208.117.124.133

Can you loan me a little bit of your desire? Man, great job take care of yourself.

From rattletrap on Sun, Jun 07, 2009 at 23:44:28 from 24.19.93.139

Mike - It's all right here! This blog has been a huge motivator for me.

Total Distance
0.00

5:00am

Another 80 minutes on the REX machine today before work. I'm actually off on flex time for most of the day now(except for a couple meetings) since I was there all day on Sunday. This was a great workout, but the sweat issue has to be dealt with. It is out of control! I'm going to walmart today to find a fan I can set up next to me. There is an electrical outlet in the floor right by the machine, I hope they don't mind me using it. I am so relieved that this is working for me, I think it's about as close as I can get to running with out stressing the hams. I'm getting my cardio now and my leg is feeling better each day. I may keep doing this in addition to running if I even get back to running before the race.

Comments
From Burt on Mon, Jun 08, 2009 at 15:15:10 from 68.76.197.194

Good news about the leg. If anyone says anything about how much you sweat, do what I do. Give them a great big hug!

From rattletrap on Mon, Jun 08, 2009 at 17:37:49 from 24.19.93.139

Burt - That's really disgusting! I don't think you understand just how much sweat we're talking about here. You do know what's going to happen now if I ever see you after a race :)

From Burt on Mon, Jun 08, 2009 at 17:49:50 from 68.76.197.194

Nobody sweats as much as me. I would squeeze you and you'd pop right out.

From rattletrap on Mon, Jun 08, 2009 at 17:58:34 from 24.19.93.139

I can picture us on youtube already

From april27 on Mon, Jun 08, 2009 at 18:04:13 from 99.188.251.180

Very entertaining...any who...i'm glad to see that you still plan on running the race and that your leg is feeling better.

From rattletrap on Mon, Jun 08, 2009 at 20:07:52 from 24.19.93.139

April - Thanks, I'm glad we could entertain you :)

My leg is still not 100%, but it's getting close enough that I might try running on it again Friday.

From Kelli on Mon, Jun 08, 2009 at 23:33:03 from 71.219.74.247

And you will wait until Friday, right?

So, I went to the UPS store today ta talk about mailing sugar cookies. They told me I could try it but that the frosting would probably melt (unless I sent them in some refrigerated package that costs a fortune and they do not even have). Then, I went to Kneader's to get their advice and they laughed at me. I told them this was very important to me, but they said they felt it would go better on a plane with me than in the mail (they are soft and will smoosh). SO, you are just gonna have to wait until Boston for the sugar cookies. MORE MOTIVATION TO GET THERE----will run for cookies! BUT I will bake something almost as good that is mailable!!!

From rattletrap on Mon, Jun 08, 2009 at 23:59:59 from 70.193.131.66

Unless PT tells me different I will wait until Friday! I'm going to "run" on the REX tomorrow and Wednesday then rest on Thursday.

I guess I can wait on those sugar cookies since I don't know what I'm missing anyway :)

Total Distance
0.00

5:00am

80 minutes on the REX again. I used my new fan today so it was a little cooler and easier to mop up when I was done. I think my quads are starting to assimilate all this new activity. I may go for 90 minutes tomorrow.

Total Distance
0.00

5:00am

I decided to simulate a long run today. I set the resistance down from 10 to 8 on the REX machine and put in 2.5 hours. 13.6 miles in the first 99 minutes and 7 miles on the next 51 minutes. As I was cleaning up the machine one of the staff came up to me and said she had never seen anyone on that machine so long before. I explained that I'm training for a marathon and we had a nice chat. I even got in a plug for FRB. I'm starting to wonder if this machine is doing enough for me now, it seems to be working my legs a lot harder than my heart. I'm working up a good sweat but recovery is very quick. I wonder if less resistance and more speed would be a better combination. Maybe I'll wear my HRM next time too. Now I kind of wish I had been wearing it before so I would have a baseline to compare. Oh well, at least I'm not just sitting around while my hamstring is healing. I'm resting tomorrow and running for real with my PT on Friday. He will see to it that I take it easy for a few miles. I hope it doesn't hurt afterwards like it did last week...

Comments
From allie on Wed, Jun 10, 2009 at 11:52:27 from 208.110.151.113

nice job on staying dedicated and getting through some very ambitious cross-training. good luck with the run on friday.

From Burt on Wed, Jun 10, 2009 at 11:56:41 from 68.76.197.194

Did she have a Chinese accent and say, "You go now! You use REX machine too much! This not all you can eat!"

From allie on Wed, Jun 10, 2009 at 11:59:46 from 208.110.151.113

LOL, burt. OH MY. so funny!

From Burt on Wed, Jun 10, 2009 at 12:01:28 from 68.76.197.194

"You pay extra!"

From rattletrap on Wed, Jun 10, 2009 at 12:54:33 from 75.216.39.122

I pay plenty already :)

From april27 on Wed, Jun 10, 2009 at 15:27:03 from 143.43.10.62

I saw the pictures of the REX in your other post--but I wonder does it work your hamstring less than say an elliptical? Just curious...

How many miles are you shooting for on Friday?

From rattletrap on Wed, Jun 10, 2009 at 16:09:37 from 70.192.120.44

I was told that a regular eliptical works the hams just like running, but without the impact on the knees etc. This thing works mainly the calves and quads, but still has a good running motion even though I'm sitting down.

I plan on maybe 4 or 5 slow miles Friday depending on how it feels..

From Kelli on Wed, Jun 10, 2009 at 18:50:00 from 71.219.74.247

SLOW miles being the key term here!!! Good luck on them, I am hoping for the best.

As a fellow gym buddy, nothing comes close to running. BUT just keep your body moving and active and keep the muscles in shape and you will be fine. Does the gym have an ARC machine? Those are a great workout, too. Kind of like an elliptical but harder!

Cookies baked, in the mail tomorrow!

From rattletrap on Wed, Jun 10, 2009 at 19:11:52 from 24.19.93.139

Don't worry, I am letting my PT/friend set the pace on Friday and I'm sure it will be too sloooow :)

The only other machines they have besides stationary bikes are the precor ellipticals, star steppers, and treadmills. This REX thing hasn't aggravated anything yet so I don't want to rock the boat by changing up now. It has me stepping and moving my arms in a rhythm that feels like running uphill. What more could a crazy guy like me ask for?...except maybe some cookies :) OOOOOH cookies!!! I can't wait!

From Snoqualmie on Thu, Jun 11, 2009 at 11:25:24 from 67.171.56.164

If you have pool access, I'd like to suggest aqua-running, with a flotation belt. It's so close to real running. Glad you're finding ways to stay in the game! :)

From Kelli on Fri, Jun 12, 2009 at 14:36:37 from 71.219.74.247

Just checking in to see how that slow run went. Hopefully it went well and you can be back to good SOON!

From rattletrap on Fri, Jun 12, 2009 at 14:52:23 from 24.19.93.139

Snoqualmie - I thought about that, but I was worried that it might be too much like running and stress my ham. I really wanted to give it a total break and continue to get some cardio.

Kelli - It went well, and slow :) see today's blog...

Total Distance
8.00

6:00am

8 easy miles this morning with Preston and Paul. The pace was slow, but the time and miles seemed to go by very quickly. Preston did a good job setting the pace and so far I'm still felling pretty good. Kym and I are going on a bike ride this afternoon and maybe a visit to the Y tonight for a workout and some time in the hot tub. Kym just got a new tri-bike and this will be the inaugural ride of "white lightning". I hope I can keep up on my clunky urban assault bicycle :)

I got my confirmation sheet for the Rock and Roll Marathon today! Race number: 2086 Corral number: 2 Predicted finish time: 3:15:00

Pace 8:19

Avg HR 158

Distance    Split pace
1.00    8:06 running solo to meet the guys
2.00    8:34
3.00    8:26
4.00    8:13
5.00    8:27
6.00    8:34
7.00    8:34
8.00    7:49 this is where I left the guys to go home. I tried to keep it slow...

 

Asics 2130blk Miles: 8.00
Comments
From Burt on Fri, Jun 12, 2009 at 14:55:06 from 68.76.197.194

Nice try on that last mile, but you get a big fat FAIL!!!

From rattletrap on Fri, Jun 12, 2009 at 15:04:02 from 24.19.93.139

Burt - whatever mr. sub-7

From Burt on Fri, Jun 12, 2009 at 15:24:32 from 68.76.197.194

What? I was trying to go fast.

From rattletrap on Fri, Jun 12, 2009 at 16:14:38 from 24.19.93.139

I suppose I could have gone a little slower, but I did manage to keep it slower than marathon pace. That's worth something isn't it?

From Burt on Fri, Jun 12, 2009 at 16:27:58 from 68.76.197.194

Okay. D minus.

From Kelli on Fri, Jun 12, 2009 at 20:22:30 from 71.219.74.247

I 100% expected to see an avg pace of maybe 7:45 and you trying to pass it off as slow. So, I am very proud of your run! You survived and it only took 8 minutes or so longer than normal!!! Glad you are still feeling good and I hope it stays that way.

From rattletrap on Fri, Jun 12, 2009 at 21:04:17 from 24.19.93.139

Kelli - It's better than last week, but still not perfect so I'm resting tomorrow and going back to the REX machine on Sunday. I'll probably try to run some more next week, but nothing over 10 and focus mainly on cardio with REX. I remembered that I wore my HRM in the Portland marathon and looked up my pace and avg.HR - 8:52/182(I am a data geek and keep track of all that stuff), Today my HR was 158. I'm going to start wearing the HRM on REX and try to avg. in the 160's for 80 minutes and at least once in the 170's for 2+ hours sometime next week instead of trying to get in another long run before the race.

From Kelli on Fri, Jun 12, 2009 at 23:42:48 from 71.219.74.247

Being a data geek comes in handy!!! That information will be useful. I wonder how much harder you will have to work to get the heart rate up there on that mission. I am sure everyone at the gym LOVES watching you cruise on that machine for hours.

Good luck next week!

I have not posted on my blog yet, but Scott strained his SI joint in his hip lifting weights Wednesday (he did not dare to confess how it did it since he is not supposed to be lifting, darn fool). Anyway, he was going to not run the marathon tomorrow, but the PT today told him that it will not injure the joint anymore (although it will hurt like heck) so he is going to run it in pain. At this point, he is still walking funny and groaning about it. Silly man, how is he going to run? He says, "Mind over matter." It is a bummer because the weather is supposed to be overcast and very cool and he was feeling great---we were hoping it would be his day. Such a bummer. I do not know if it is just that I am paying attention more than I used to, but everyone seems to be getting hurt. FRUSTRATING!!! Another marathon bites the dust.

From Kelli on Sat, Jun 13, 2009 at 19:32:03 from 71.219.76.64

Still feeling good a day later???

From rattletrap on Sun, Jun 14, 2009 at 02:08:25 from 24.19.93.139

Kelli - I'm feeling better than I did after my 4 miler last Friday, but that's not saying much :) I may run a bit in the morning just to see what my heart rate is at marathon pace, but I'll be spending the next week with the REX machine and then resting up before the race. I think my leg will be fine if I go easy on it for another week or so. It sounds like you had an awesome day!! I was really hoping that Scott would pull off that BQ today. He still did great with a new PR though! I hope he is feeling better soon. I'm expecting to see you both running in Boston next year :)

Total Distance
10.04

8:00am

10 miles at GMP to see what my avg. heart rate is at that pace. It took more effort than usual to maintain that pace. I have lost some fitness for sure, along with what little ability I had to regulate my pace. I was constantly watching the garmin and trying to make adjustments. My leg felt fine while I was running, but was pretty sore soon after I finished. An ice bath afterward, followed by a hot shower and a heating pad helped quite a bit.

Pace 7:34

Avg. HR 187

Distance    Split pace    Avg. HR

1.00    7:09    163 didn't look at my garmin much during this mile, I was sure I was going around 7:30
2.00    7:10    174
3.00    7:32    181 up hill starts here
4.00    7:36    187
5.00    7:45    193 caught up with another runner named Jared and chatted for a while
6.00    7:41    196 more uphill...
7.00    7:44    196 more uphill...
8.00    8:01    194 more uphill... this is getting old. I was asking myself how I ever did this 5 days a week?
9.00    7:31    192 downhill finally.
10.00    7:32    191 flat for the home stretch
10.04    6:48    198 trying to out run my neighbors stupid little pug. Reminded me of Allie's ferocious chihuahua story. I'm going to kick a field goal with that thing next time he bites me. grrr...

4:30pm

I went to the Y and spent 99 minutes on the Rex machine again doing what felt like a 20k race effort with my legs, but my average HR was only 156. I got it into the 170's once or twice, but my legs just didn't have it in them to keep it there for long. I tried hills, less resistance, more speed, etc. My heart seems to be stronger than my quads. I don't get it. I am really going all out on this thing and my heart is like yawning and asking when the work is going to start. Running seems so much easier, yet my HR is so much higher when running, it doesn't make sense. I tried to get manual mile splits on the garmin, but they didn't show up when I downloaded the workout. Rex said I went 14 miles... ...yeah right. I'll keep doing this, but I'm not counting the miles anymore.

Avg. HR 156


Asics 2130blk Miles: 10.04
Comments
From Snoqualmie on Sun, Jun 14, 2009 at 13:51:57 from 67.171.56.164

The pug mile! LOL! Intensity via ankle biters. The thing is, it's the owners who should be kicked. Great running!

From allie on Sun, Jun 14, 2009 at 14:46:52 from 208.110.151.113

pug encounter! so scary! nice job on your run today. i am happy to see you are running again. 2 weeks to go!

From Eric Day on Sun, Jun 14, 2009 at 21:09:50 from 189.169.179.234

Rattletrap, wanted to mention that I think your HR is a little high. Just be careful please.

From rattletrap on Sun, Jun 14, 2009 at 22:38:26 from 24.19.93.139

Eric - Thanks. It was high even though my max heart rate is a little above average. This is a very challenging course and my goal was to see just how high my HR was while running at GMP. Doing it on a difficult course gave me a worst case scenario to weigh my cross training against. Slacking off for two weeks has really taken it's toll. I'm guessing that my HR was probably about 10 lower on the same run a couple weeks ago. Interestingly, I was still able to hold a decent conversation with Jared on mile 5.

From Eric Day on Mon, Jun 15, 2009 at 10:44:24 from 189.192.15.77

I guess as long as you feel comfortable, it should be fine. take care.

From april27 on Mon, Jun 15, 2009 at 13:58:19 from 143.43.8.39

That is a lot of working out for one day. Don't over do it! And nice miles!

From rattletrap on Mon, Jun 15, 2009 at 15:39:03 from 70.192.19.233

April - It was a big day, but the run in the morning was mainly to get my HR for reference on the REX machine. I was anxious all day to get to the Y and see what my HR was on the REX. Sadly, it was not what I expected...

From Burt on Mon, Jun 15, 2009 at 15:52:07 from 68.76.197.194

Punt that dog like Jack Black did on Anchorman.

From Kelli on Tue, Jun 16, 2009 at 00:31:15 from 71.219.76.64

You have not been a slacker for two weeks! You just need to take care of that injury and you have been.

I am still sorry about that injury and it bums me out that it is still bothering you. But I do have to say that I felt encouraged myself to read: "this is getting old. I was asking myself how I ever did this 5 days a week?" I thought I was the only one that ever experienced that feeling. SO THANKS for sharing that with me, now I know I am not alone!!!

From Snoqualmie on Tue, Jun 16, 2009 at 11:14:48 from 67.171.56.164

Kelli - More by way of encouragement than criticism, I would submit that this is NOT the inevitable result of aging. :) For one thing, there is what I consider to be an epidemic level of mind-body chronic pain syndromes, and then there is also some consideration of what I linked on my Tuesday blog entry. Be well, everyone! It's *natural*.

From Kelli on Tue, Jun 16, 2009 at 11:58:48 from 71.219.76.64

True enough! I hope to only get better and faster as I age, just good to know I am not the only one who has a day (or days) where running is juts getting on my nerves and I want to be DONE!!! Sometimes I feel all alone in my misery.

From rattletrap on Tue, Jun 16, 2009 at 13:00:45 from 70.193.250.208

I wasn't saying that "I" was getting old; it was trying to run up what seemed to be an endless hill at MP that was getting old :) That hill did not seem so big a couple weeks ago.

From Snoqualmie on Tue, Jun 16, 2009 at 13:16:49 from 67.171.56.164

Sorry. I guess I never pass up a chance to affirm running success for my generation! ;)

From Kelli on Tue, Jun 16, 2009 at 13:54:37 from 71.219.76.64

I got it (I think I confused Sno when I took it out of context).

And that there is my point---I am sorry you had a rough time, but it made me feel a wee bit better because hills and sprints and running in general sometimes just get old!!

We are all young.

From Burt on Tue, Jun 16, 2009 at 15:15:11 from 68.76.197.194

Rattletrap, you're a grandfather. How can you not consider yourself old?? LOL!

From rattletrap on Tue, Jun 16, 2009 at 18:19:55 from 70.193.250.208

Burt - I am indeed a grandpa, but I refuse to get old or even grow up. How many grandpas do you know that can ride a waveboard/ripstick or kick a hacky-sack?

From Kelli on Tue, Jun 16, 2009 at 20:20:49 from 71.219.76.64

Does red hair go grey?

From Burt on Tue, Jun 16, 2009 at 22:01:14 from 98.167.151.26

I can't even do any of those. Plus you run faster than 99% of all the grandpas in the world.

Total Distance
0.00

6:30pm

14.8 REX miles in 99 minutes. Average HR 164.

Total Distance
10.00

4:30am

I woke up feeling pretty good and did my 10 miler this morning. It was much easier than it was on Sunday morning at about the same pace and my HR monitor reflected that. I was very encouraged by this until later when the pain set in. No more real running for me until race day... ice, ibuprofen, heating pad... I'm getting ready to tape one of Kelli's cookies to my leg, something has got to help!

Asics 2130 Miles: 10.00
Comments
From Mike Warren on Tue, Jun 16, 2009 at 19:16:22 from 207.50.149.221

Man, so close yet so far away. I was taking 6 ibuprofen 3 times a day and soaking my legs in garbage cans full of ice at one point. Followed by Wintercrest. All in the name of not giving up fitness, with my race looming. I know how you feel, very tough to run injured. I hope it all works out for you. You deserve that magic race day my friend!

From rattletrap on Tue, Jun 16, 2009 at 19:54:17 from 70.193.250.208

Thanks for the encouragement Mike! I don't know if I deserve this race, but I have certainly worked hard for it.

From april27 on Wed, Jun 17, 2009 at 15:12:05 from 143.43.8.18

Cookies to the leg??? No put that bad boy in your belly! Yum! Don't get discouraged--a positive attitude is half the battle in this running business..and I agree--no more real running till race day!

From Kelli on Wed, Jun 17, 2009 at 20:45:06 from 71.219.76.64

Magic cookies???

Take it easy. Look at how you thought you were losing fitness, but today was fine aside from the pain. Rest the leg, wait for the race, and you will still be amazing!!!

From rattletrap on Thu, Jun 18, 2009 at 19:10:42 from 24.19.93.139

My PT also says I need to take it easy and think positive about a great marathon. No more running or REX before the race. I just spent some time studying the course, reading the band line-up and reviewing my blog history with all those sub-GMP long runs... After taking nearly a month off a 3:20 would be pretty amazing, but I think it's still in the realm of possibility if I'm feeling good on race day and the conditions are right. BTW those cookies taste WAY TOO GOOD to waste one by taping it to my leg :)

From Kelli on Thu, Jun 18, 2009 at 19:37:43 from 71.219.76.64

Yeah, cookies are better in milk than sweat.

I think you can do it. I KNOW you can do it. No one ever knows what race day will bring, but we will think positively and see how it goes.

From Burt on Sun, Jun 21, 2009 at 20:01:47 from 98.167.151.26

Happy Father's Day.

From rattletrap on Tue, Jun 23, 2009 at 00:30:29 from 24.19.93.139

Kelli - Thanks again for the encouragement!

Burt - Thank you, it was a great day; I hope yours was too!

From Kelli on Wed, Jun 24, 2009 at 18:07:16 from 71.219.76.64

How are you feeling????

From rattletrap on Wed, Jun 24, 2009 at 20:31:54 from 70.192.248.46

Physically: My leg is feeling better each day, but it's still sore. My PT wants me to do 3 miles tomorrow just to loosen up and remind my legs what it's like to run before race day. I'm looking forward to that :)

Mentally: I'm a wreck as far as being "race ready" goes. A terrible week at work has put me a long ways from my "happy place". Ok, I'm through whining now. On the bright side, I don't work until monday and I'm spending all day with my son at the fitness expo tomorrow. We're both going to volunteer for a few hours and then just hang out and do whatever.

From Mike Warren on Wed, Jun 24, 2009 at 21:33:55 from 208.117.124.133

No pressure! Just have fun in your race. It's not like you wanted to get injured. No matter you have already won and achived some increible things. Relax and enjoy my friend.

From Kelli on Thu, Jun 25, 2009 at 00:40:31 from 71.219.76.64

Hopefully the day off will help you mentally. I should have sent cookies this week!

From Jon on Thu, Jun 25, 2009 at 00:46:33 from 75.169.149.161

Good luck this weekend!

From april27 on Thu, Jun 25, 2009 at 22:08:56 from 99.188.251.180

Good luck on your race--I'm sending over good race thoughts!

From allie on Thu, Jun 25, 2009 at 22:23:16 from 208.110.136.60

good luck this weekend! i think everything will come together for you on race day. all the best to you!

From rattletrap on Thu, Jun 25, 2009 at 23:35:59 from 24.19.93.139

Thanks everybody. I'm pretty stoked after volunteering at the t-shirt pickup area today. It was a very cool expo and the race is going to be even better. I'm planning to have a great race no matter what my time is.

Total Distance
3.01

7:00am

3 miles, the first one around 8, the second at 7:30ish, and the third at 8. Now if I can just do that 8.7 times in a row on Sat :) Should be easy enough huh?

Now I'm off to pick up my race packet and volunteer at the fitness expo with Jake.

 

Asics 2130blk Miles: 3.01
Comments
From Eric Day on Thu, Jun 25, 2009 at 11:54:55 from 189.192.124.219

Best of luck in your race, hope you BQ !

Go get them tiger ....

From JimF on Thu, Jun 25, 2009 at 14:27:33 from 68.58.93.124

Good luck in the race this weekend!

From rockness18 on Thu, Jun 25, 2009 at 14:38:34 from 69.183.253.219

Wishing you the best as well. I know this has been a challenging stretch, yet I think you have the fitness to do well as long as the pain doesn't flare up. Once fully healed, the only change I would make in your routine is more "recovery pace" mileage (8:30-9min miles). You have done some awesome training...good luck!

From Burt on Thu, Jun 25, 2009 at 17:10:32 from 68.76.197.194

I wish you all the best.

From rattletrap on Thu, Jun 25, 2009 at 23:26:23 from 24.19.93.139

Thanks for the well wishes. I'm starting to get psyched up about the race again after spending all day at the expo. Jake and I had a lot of fun working at the registration area handing out shirts. The full marathon shirts are cool! Black tech fabric with a Seattle skyline/flying V guitar logo print. I don't run races for t-shirts, but it's nice to finally get one that I will like to wear :)

Came home with tons of race swag.

From Bonnie on Fri, Jun 26, 2009 at 14:26:31 from 128.196.228.134

Best of luck - I will be sending lots of energy your way!!

Total Distance
0.00

I slept in today and then went to yoga with Kym and Jake. It was the first time for me and Jake, he disappeared after 30 minutes. One second he was there and the next he was gone like Houdini. It was weird, the teacher didn't even see him go. All that stretching actually felt pretty good. Now I'm going to relax and watch marathon movies all day. I've got Chariots of Fire, Prefontaine, Saint Ralph, Spirit of the Marathon, and Without Limits. That should keep me busy for a while... 

update: Has anyone seen Saint Ralph? Definitely not for kids; it earned it's PG13 rating, but I'm still laughing. Hilarious! It was like Prefontaine meets Napoleon Dynamite.. My ribs are going to be sore tomorrow :)

Comments
From Snoqualmie on Fri, Jun 26, 2009 at 18:34:31 from 67.171.56.164

Best wishes tomorrow!!

Total Distance
11.00

Traffic was terrible near the drop off zone so I walked a mile and a half to the start area and got in a good warm up and some stretching. I felt really good when the race started and I wanted to run a lot faster than I was for the first 11 miles, but I kept right between the 3:15 and 3:20 pacers. Not long after mile 11 my leg started hurting so bad that I had to walk. By this time I had already passed the split point for the half so there was no hope of finishing either distance. My 12th mile was over 13 minutes and it took another 24 to hobble my last mile to the nearest aid station where I got a ride to the finish area. No BQ, no medal, not even a banana :) I'm not complaining though, I still feel good about today because I did my best and I know I can do better once my leg is healed. Maybe Tri-Cities in October?

Asics 2130blk Miles: 11.00
Comments
From Burt on Sat, Jun 27, 2009 at 18:04:29 from 98.167.151.26

I'm sorry dude. Glad you have a good attitude about it. Let's get that leg better!

From rockness18 on Sat, Jun 27, 2009 at 21:04:20 from 69.183.233.238

I'm glad you stopped. Once healed, you're going to do awesome. You've improved dramatically. And yes, your attitude is commendable.

From Sasha Pachev on Sat, Jun 27, 2009 at 23:11:11 from 192.168.1.1

Do not worry about this too much. Injuries usually heal. You started the race, you tried your best, but the laws of nature were against you. Let it heal, then resume training, try to understand the cause of the injury and address it so it does not happen again, race again, and see what happens.

From allie on Sat, Jun 27, 2009 at 23:28:32 from 65.160.29.66

sorry to hear. but it's good you stopped when you felt pain. i hope you can heal quickly and get back into training. great job on staying positive about the situation.

a bummer about the banana though :)

From Jon on Sat, Jun 27, 2009 at 23:54:41 from 75.169.152.43

Sounds like you have a good perspective. DQ's are tough, but get healthy and use your fitness and amazing training to go get your BQ at your next marathon!

From Mike Warren on Sun, Jun 28, 2009 at 00:04:35 from 208.117.124.133

Sasha is right on the money. I finished 2 marathons with bad injuries. It really set me back big time. Very smart of you, plus with your speed that BQ will happen for sure. Stay positive and you will be back real soon. Also nice effort, it takes a lot of guts to try when you know your going to go thru heck to do it.

From april27 on Sun, Jun 28, 2009 at 11:20:54 from 99.188.251.180

I am glad you stopped running. Running more would have caused more injury and then you may take even longer to heal. Good run today and rest up!

From Kelli on Sun, Jun 28, 2009 at 12:10:03 from 71.219.76.64

Not even a banana??? Sorry about this injury, Mike! BUT you will get healed and you will get right back to where you were and I will be there with cookies in Boston!

From Snoqualmie on Tue, Jun 30, 2009 at 10:21:45 from 67.171.56.164

You deserve not just a banana but a huge banana split! You are both brave and smart. You are an AMAZING runner and there are many fantastic races in your future. Smile, learn, and don't look back! Here's hoping you are back in the saddle very soon. Take care!

From nicole on Thu, Jul 02, 2009 at 22:19:05 from 173.133.172.75

You should be proud that you knew to stop, and for having such a great attitude! You will bounce back quick and be better than EVER!!!

Total Distance
0.00

I've rested for two days now and I still can't walk. Even a little pressure causes intense pain in my knee and lower leg. There must be something wrong in there. I had to borrow crutches just to get around. I went to the doc today and he sent me out for an ultrasound to look for a blood clot of all things(nope, didn't find one). I expected maybe an X-ray or an MRI, but then maybe that's why I'm a computer guy and not a doctor. I go back again tomorrow to see what he wants to do next...

Comments
From Dale on Tue, Jun 30, 2009 at 11:14:04 from 69.10.215.11

No Xray/MRI does sound weird. Maybe the doc needs a gentle push in the right direction with a not-so-subtle suggestion from you. Hope you figure things out and get fixed quick.

From Burt on Tue, Jun 30, 2009 at 16:05:19 from 68.76.197.194

Geez. I didn't know it hurt SO bad.

From rattletrap on Tue, Jun 30, 2009 at 18:17:40 from 75.216.126.178

Yeah, it's somewhere between a root canal and a kidney stone. Good thing I'm so incredibly tough or I probably couldn't handle it :)

From Eric Day on Tue, Jun 30, 2009 at 18:24:23 from 189.192.216.251

Mike, where in the knee do you have the pain?

From rattletrap on Tue, Jun 30, 2009 at 18:57:26 from 75.216.126.178

Eric - The pain is just below the front of my knee towards the inside and behind my knee toward the outside. When I stand on it the pain goes from maybe a 2 up to 11 on a scale of 1-10

From Eric Day on Tue, Jun 30, 2009 at 19:09:08 from 189.192.216.251

Ouch...sounds like "goose foot" tendon.

Check this: http://www.concordortho.com/patient-education/topic-detail-popup.aspx?topicID=76e4c2d2237623a76df3d86cbadf2029

I went through this last year...easy to fix, so hope its something simple like this...

From rattletrap on Tue, Jun 30, 2009 at 22:40:28 from 75.216.150.6

That sounds possible, but I think it would have calmed down a little bit by now. It seems to be getting worse instead of better.

From Eric Day on Wed, Jul 01, 2009 at 10:45:49 from 200.77.42.201

Mike, no, It would not. The 'bursa' below the tendons is what gets inflamed. I had to get a shot right there (it hurt like hell & hurt much more later on). But next day it was gone, and started to run again in about three days.

Hope your doctor can pinpoint your pain soon! take care.

From rattletrap on Wed, Jul 01, 2009 at 13:04:48 from 70.192.31.175

Thanks Eric, I'll definitely ask him about this on Monday.

Total Distance
0.00

Today my leg is a little swollen and light purple in color. I saw the doc again and he gave me a novocaine shot in my knee joint to see if the pain was coming from the joint or the muscles/tendons before ordering an MRI. The shot had no effect on the pain and he said that was a good thing? Now I'm sitting in the waiting room for an MRI watching the runners go by outside...

I wonder if I can find a cheap hand-bike on craigslist?

Comments
From april27 on Wed, Jul 01, 2009 at 07:28:05 from 99.188.251.180

Oh my! What was the outcome?

From rattletrap on Wed, Jul 01, 2009 at 10:02:59 from 70.192.31.175

The doc can't see me again until Monday, so I won't know until then.

From Kelli on Fri, Jul 03, 2009 at 17:23:03 from 71.219.89.21

Oh crud! I am so sorry about this mess! It is ow Friday. How are you feeling now?? Hopefully off crutches and less purple?

Keep us filled in, we will cross our fingers for you!

From rattletrap on Fri, Jul 03, 2009 at 19:00:46 from 75.216.23.31

The swelling is down and the color is normal now, but I still can't bear any weight on my right leg so I can't get around at all without the crutches. My PT thinks I may also have a fractured tibia. I won't know anything for sure until I see the sports doc on Monday to talk about my MRI.

From Kelli on Fri, Jul 03, 2009 at 23:40:00 from 71.219.89.21

Dang, that is not good. Well, hobble on until you get it figured out. I am hoping for the best.

From april27 on Sat, Jul 04, 2009 at 09:07:54 from 99.188.251.180

Wow with all the technology they can't tell now if it is broken? yuck!hang in there! Happy fourth!

From rattletrap on Sat, Jul 04, 2009 at 15:16:10 from 24.19.93.139

I'm sure they could tell what's wrong if they cared as much as I do :) They just didn't have time for me until Monday. Meanwhile I continue to hobble around the best I can. I am jonesin' for a run so bad that I'm considering doing the 4th of July fun run with my crutches. Too bad there isn't a 1 miler, I think I need a bit more training before my shoulders would be up to a 5k.

From Kelli on Sat, Jul 04, 2009 at 15:36:18 from 71.219.89.21

There was a guy that ran the 5k today on stilts, so I bet you could do it on crutches (but I am not saying to do it!!)

Total Distance
1.00

We went to the park for a picnic lunch after church today. After we ate, Jake went fishing, Kym decided to take a nap in the shade and I went for a run/hobble around the lake on my crutches. It was a very long mile and a better workout than I expected. I hope I am off of these things before I am up to doing a 5k. Should I count that mile on my shoe tracker if I was only wearing one? :)

Asics 2130blk Miles: 1.00
Comments
From Burt on Sun, Jul 05, 2009 at 19:40:09 from 98.167.151.26

Well, at the very least you're on the front page of the Mileage Board. That should count for something.

From Mike Warren on Tue, Jul 07, 2009 at 12:21:59 from 207.50.149.221

I think it counts as 2 miles on the shoe tracker. Hard to do, but enjoy the break and you will come back strong!

Total Distance
0.00

Still hobbling around on crutches today. The doc says its probably mild compartment syndrome and it will get better with time. I looked up compartment syndrome and it sounds pretty scary, and not at all like something I want to just wait out if that's what it is. I'm seeing another doc for a second opinion tomorrow.

PM: I spent an hour on the hand-bike at the Y after work. My arms are dead and my knee still hurts, but I feel much better otherwise, and I think I might have talked my son into doing their 12 week fitness plan with me.

Comments
From Kelli on Tue, Jul 07, 2009 at 23:59:18 from 71.219.89.21

I hope you get rid of those crutches long before you work up to a 5k as well!

Smart to get a second opinion! I am still hoping for the best and a FAST recovery. if I can not bring cookies to you in Boston I just do not want to go!

From rattletrap on Thu, Jul 09, 2009 at 12:24:03 from 75.216.167.130

Well, I'm still on the crutches for a while, but I'm glad I went for that second opinion! See today's blog... I'll be cutting it close running a qualifier before registration closes, but I still plan on having that cookie after the race in Boston.

Total Distance
0.00

I went to a different doc today for a second opinion. The news was still not good, but he spent lots of time explaining everything to me and actually showed me everything he was concerned about on the MRI films. (very different approach than the first doc.) He also eased my worries about compartment syndrome. What I have is a fractured tibia in addition to my injured hammie, but fortunately it's not bad enough to need a cast. I am however stuck with the crutches until I can walk with zero pain. Once I get there I can start biking. Running is not even an option for about 6 weeks. The good news is that the doc said a late Fall marathon was still in the cards for me if I'm good! I went to the Y with Kym after my visit and spent 45 min on the hand-bike. At least I can still get some cardio in while I'm resting the leg and it's about time I put some effort into building up my wimpy uper body anyway.

Comments
From Burt on Thu, Jul 09, 2009 at 00:33:15 from 98.167.151.26

Ouch. I hope you heal soon.

From Kelli on Thu, Jul 09, 2009 at 12:50:48 from 71.219.89.21

OKAY----be good then!!!!

From Eric Day on Sat, Jul 11, 2009 at 09:57:54 from 189.169.229.144

Darn it, but hope you heal fast.

How about some swimming? Will the Doc allow that?

wish you the best!

From rattletrap on Sat, Jul 11, 2009 at 11:41:54 from 24.19.93.139

I'm sure that would be OK, but uh, swimming is for swimmers. I'm a runner :)

Seriously, for me swimming is strictly a survival skill. I can swim well enough to save my life if I fell out of a boat or off the dock, but it's not my idea of a good time. The hand-bike is good for now and I should be on a regular bike and maybe even an elliptical machine in a couple weeks.

From allie on Sat, Jul 11, 2009 at 11:55:21 from 208.110.151.113

i am sorry. i hope it heals quickly so that you can get off those crutches. great job on staying positive and motivated. cross-training is good! and swimming as a survival skill? LOL. i totally agree with that one. i can't swim at all. luckily we have so many activities to choose from! good luck with everything.

From Kelli on Sat, Jul 11, 2009 at 14:00:45 from 71.219.89.21

I feel the same way about swimming---I am sure I could float or doggy paddle if I needed to!

From Eric Day on Sat, Jul 11, 2009 at 14:04:41 from 189.192.164.38

Ok, ok, get the picture. Forget about swimming, won't ever suggest that again! man! ...

;)

Total Distance
0.00

I did 60 minutes on a Sci-Fit hand-bike today at the Y. Just getting around the locker room on a wet floor with crutches is kind of an extreme sport in itself :)

Last month I won a $100 gift card for amazon.com just for bicycle commuting to work so today I used part of it to order a Polar HR transmitter. All of the Sci-fit machines (and I think the Precor machines too) have a program where you can set a desired HR and the work load will adjust accordingly, but they only work with Polar HRMs. I'm hoping this will make the hand-bike a little more interesting and useful for cardio training. I think I'll probably use it on the elliptical too once I can get on it.

Comments
From Snoqualmie on Sat, Jul 11, 2009 at 13:40:25 from 67.171.56.164

Keeping the cardio up - that's great!! Have a great weekend.

Total Distance
0.00

60 minutes on tbe hand-bike again this morning.

I had a proud parenting moment yesterday that only people here would understand. We were at my grandson's 3rd birthday party and my 20 year old daughter who has been running quite a bit lately says "look at this dad, my little toenail fell off". I said "congratulations, you're a runner now!" We both laughed and did a big high five while everyone else just looked at us in disbelief :)

Comments
From april27 on Sat, Jul 11, 2009 at 23:52:27 from 99.188.251.180

that is so awesome! Aww first milestone! I hope when I have kids they are runners!

Total Distance
0.00

Jake and I hung out at the Y all day after church while Kym was at Karina's bridal shower. I did 2X60 minutes and 1X30 minutes on the hand-bike with some lunch and studying in between.

Comments
From Burt on Sun, Jul 12, 2009 at 21:53:53 from 98.167.151.26

How's rehab going?

From rattletrap on Sun, Jul 12, 2009 at 22:47:34 from 24.19.93.139

Slooooooowwwwwwwww......

Total Distance
0.00

I did 60 minutes on the hand-bike. I noticed a lot of people around me on the treadmills, bikes, etc. that never broke a sweat... maybe I'm working too hard at this :)

Comments
From april27 on Wed, Jul 15, 2009 at 21:19:12 from 99.188.251.180

Nah--I'm sure they were reading while running or biking. I wouldn't worry about it. Plus I heard the more fit you are the quicker you are to sweat. I don't know if that is true but it sounds good doesn't it?

From rattletrap on Wed, Jul 15, 2009 at 21:46:46 from 75.216.156.84

I'm not worried :) I just thought it was strange. Like, in a why bother? kind of way.

From Jon on Wed, Jul 15, 2009 at 22:06:58 from 128.217.221.145

Yeah, I've noticed the same thing- most of them just kind of move their legs and go through the motions, but don't really sweat or get their heartrate up. Why spend the time if you're not going to work hard?

From rattletrap on Wed, Jul 15, 2009 at 22:33:50 from 75.216.156.84

Yeah, that's what I was thinking, but I guess everybody has their own reasons for working out even if it doesn't look like work :)

From Mike Warren on Wed, Jul 15, 2009 at 22:40:07 from 208.117.124.133

Hey, how are things going? You feeling any better?

From rattletrap on Thu, Jul 16, 2009 at 01:21:08 from 75.216.156.84

I'm hanging in there. I can bear a little weight on my leg now, but not quite enough to lose the crutches yet. I'm trying to get as much time in as possible on the hand-bike and next week I might graduate to a regular stationary bike if I keep the resistance very low.

From april27 on Thu, Jul 16, 2009 at 01:37:40 from 99.188.251.180

And what is worse-why pay all those hefty gym membership fees if you aren't going to sweat atleast a little!

Total Distance
0.00

60 uneventful minutes on the hand-bike after work.

Total Distance
0.00

Today while I was getting in my hour of arm torture on the hand-bike, the cutest old couple came in to use the regular bikes. They were probably in their 80's and both wearing polyester slacks, he had a dress shirt buttoned all the way up to his neck and she was wearing a polo shirt and a winter coat(it was sunny and 83 today). Anyway, they sat side by side on the bikes and both silently read the newspaper as they rode in super-slow motion for about 30 min. Pretty exiting day at the gym huh? You know you wish you were there :)

Comments
From Snoqualmie on Fri, Jul 17, 2009 at 11:27:27 from 67.171.56.164

That's so sweet. That will be me and Mr. Sno someday, except we'll be jogging in our polyester...

How are the legs doing?

From rattletrap on Fri, Jul 17, 2009 at 13:26:54 from 70.192.124.200

I'm getting better. I think I might try the stationary bike next week. I'll be in Fort Collins all week for a class and I doubt they will have a hand-bike in the hotel exercise room :( I don't see the doc again until 8/10, but hopefully after that I can get busy on the precor elliptical or AMT machines. I still want to attempt a BQ this year, maybe Tri Cities in October or Seattle in November.

From Snoqualmie on Fri, Jul 17, 2009 at 15:05:24 from 67.171.56.164

Maybe you should consider Victoria. Number 11 on the BQ marathons list. :)

http://www.marathonguide.com/races/BostonMarathonQualifyingRaces.cfm

From rattletrap on Fri, Jul 17, 2009 at 19:59:43 from 70.192.124.200

I thought about that one. I'm really leaning towards tri cities though because it's cheap($55) and flat. If I'm not ready for that one, Seattle is another full month out and at least it's close if not cheap or flat :)

From april27 on Sat, Jul 18, 2009 at 11:40:53 from 99.188.251.180

I am very jealous of your gym excitement! It sounds just as good as my college gym. It is funny b/c at UIC (excellent gym) there were a bunch of youngn's but at my current school (horrible gym) it is a bunch of old farts barely breaking a sweat and then checking their blood pressure in the bp machine!

Total Distance
0.00

60 minutes on the hand-bike again. I wish an hour would seem that long when I'm doing something fun :)

Here's a picture of my new friend/enemy:

torture device 

Total Distance
0.00

No workout for me today. I did try walking around the house a bit without the crutches and it's bearable, but it still hurts and stairs are a definite no-go. It looks like I'll be crutching my way through the airport for my trip to Fort Collins after all. That wouldn't be so bad if I didn't have to carry a week's worth of stuff with me including a mega-giant-20lb-text-book in my backpack. boo :(

Comments
From Burt on Mon, Jul 20, 2009 at 15:18:07 from 68.76.197.194

Oh that sucks Mike. Maybe the airport will give you a ride on one of their golf cart thingies.

From april27 on Fri, Jul 24, 2009 at 08:53:26 from 99.188.251.180

YOu should over exagerate your injury and someone will help you!

From Kelli on Sat, Jul 25, 2009 at 16:25:24 from 71.219.89.21

WOW, that new torture device (bike) looks crazy. I have never seen anything like that!

Hope you are fairing well on your trip and back home soon. And fill us in on how you are feeling!

From rattletrap on Mon, Jul 27, 2009 at 16:55:00 from 75.253.89.25

I'm suffering a bit from exam fatigue, but my leg is feeling pretty good! I think I'll toss the crutches when I get home, which should be soon. I'm at DIA right now waiting for a flight to Salt Lake City, then on to Seattle :)

From april27 on Wed, Jul 29, 2009 at 12:49:41 from 99.188.251.180

How was Fort Collins? Were you able to get rid of the crutches?

From rattletrap on Wed, Jul 29, 2009 at 13:33:18 from 70.192.4.25

Fort Collins was all work and no play :( I did pass all the exams required for Microsoft's MCITP Enterprise Administrator certification so it was time well spent anyway :)

I'm off the crutches today and feeling just ok. I'll probably wait until next week to try using the stationary bike...

From Kelli on Wed, Jul 29, 2009 at 14:07:15 from 71.219.67.236

BABY STEPS---the crutches are gone!

Good luck next week with the bike.

From april27 on Wed, Jul 29, 2009 at 22:05:26 from 99.188.251.180

yippe to no crutches!

From Kelli on Wed, Aug 05, 2009 at 17:52:38 from 71.219.100.174

HOW ARE YA DOING????

From Burt on Wed, Aug 05, 2009 at 17:56:24 from 68.76.197.194

Yeah Mike, what's new?

From rattletrap on Wed, Aug 05, 2009 at 21:23:57 from 24.19.93.139

I'm still off the crutches and able to ride my bike to work. Still no "work outs" on the bike though. I'm spending an hour on the hand bike almost every day just so I don't get too lazy. I see the doc on Monday and will hopefully go straight from there to the Y for some work on the bike or elliptical.

Going up and down stairs is still painful in the back of my knee so I don't think I'll be running any time soon.

My nice flat October marathon in Richland is starting to look more like a hilly one in Seattle late November.

From Kelli on Wed, Aug 05, 2009 at 21:52:00 from 71.219.100.174

Dang, I was hoping for better news. I hope you get it on Monday from the Doctor. Hang in there!!!

From april27 on Thu, Aug 06, 2009 at 08:22:28 from 99.188.251.180

I'm glad to hear you are keeping up your cardio..I'll cross my fingers for you on Monday!

Total Distance
0.00

Good news from the doc today, sort of. The fracture showed up really well in today's X-ray now that it's healing and that's apparently a good thing. Anyway, the doc says no actual running for another 4 weeks, but I can use the elliptical type machines at the Y as long as there is no impact. I started today with an hour on the hand-bike as usual and then did 30 minutes on the Precor AMT machine. This machine is about as close as I can get to running without having any impact and so far there's no pain! I'm pretty excited about that! Has anybody else tried "running" on one of these?

http://www.youtube.com/watch?v=orJyoVzPnt0

 

 

 

 

Comments
From Burt on Wed, Aug 12, 2009 at 15:48:00 from 68.76.197.194

Great news, bro.

From Kelli on Mon, Aug 17, 2009 at 17:43:27 from 71.219.64.200

Yes, very good news. I am so glad it is FINALLY getting better!!!

I have never seen that machine before, but what they call running on it actually makes it look very similar to an elliptical. How does it compare to an elliptical when you are on it???

From rattletrap on Mon, Aug 17, 2009 at 18:26:31 from 70.192.154.113

The elliptical feels kind of like riding a bike standing up. The AMT lets you vary your stride on the fly so it feels more like running. It's still not as good as actually running outside, but it feels pretty close and I'll take whatever I can get :)

From Kelli on Mon, Aug 17, 2009 at 18:28:01 from 71.219.64.200

I wonder if it is similar to an ARC trainer?? My old gym had one of those and I felt like it was a far better workout than the elliptical. What about pool running? Have you tried that? Everyone keeps telling me to do that, but my gym does not have a pool.

From rattletrap on Mon, Aug 17, 2009 at 18:58:54 from 70.193.124.26

The words pool and running just don't work together for me. Pools are for swimmers and I am a runner :)

From april27 on Wed, Aug 19, 2009 at 10:46:15 from 99.188.251.180

I use to use something like that, atleast it looked like that motion but I think I called it an elliptical anyway. LOL I liked it b/c it got the entire body moving. I'm so glad that you are that much closer to healing!

Total Distance
0.00

7:00am

I'm still a few weeks away from pounding any pavement, but I got in a nice long workout today at the Y. I've been starting my workout each day with an hour on the hand bike and then 30+ minutes on the AMT, increasing that by 5 minutes at a time until I got to an hour. Today I started with only 15 minutes on the hand-bike, 10 minutes on the elliptical waiting for someone to free up an AMT and then 2X60 minutes on the AMT with a 5 minute cool down after each hour. No pain where the fracture was or in my hamstring. My right calf is a little more sore than my left, but not bad. When my leg is ready for a beating, the rest of me should be able to keep up!

Avg. HR 165


Comments
From allie on Sat, Aug 22, 2009 at 15:18:00 from 67.177.43.41

you're back! nice workout. way to keep up the fitness while you are out. i am excited for you to start running again.

From rattletrap on Sat, Aug 22, 2009 at 15:54:14 from 24.19.93.139

Thanks Allie. I hope I can come back as strong as you did after your injury. I really want that BQ this fall! Hopefully I'll be able to transition from the machines to the cushy track at the high school next month.

From Kelli on Sat, Aug 22, 2009 at 17:02:29 from 71.219.64.200

You are one dang serious athlete! Nice work today, I can not stand machines so I am very impressed with your ability to stay on them for so long. Things will be great when you get back to running. What are your plans? Are you playing it by ear or do you have another marathon picked out? You know I am bringing cookies to Boston, who will I give them to?

From rattletrap on Sat, Aug 22, 2009 at 19:39:36 from 75.216.103.52

I don't really like the machines either, but I don't get bored like most people. I enjoy every minute I find where nobody needs anything from me :) I always tell my kids that I haven't been bored since they were born.

I'm still praying that I'll be ready for the Tri Cities Marathon on 10/25. If that doesn't work out, my last shot at a BQ this year will be back in Seattle on a more challenging course on 11/28.

From Kelli on Sun, Aug 23, 2009 at 01:30:48 from 71.219.64.200

You could always go to the one in California billed as the fastest BQ race in December sometime!

I think I have a small brain and that is why machines and I just do not get along! Every time i am on that bike I think of you and how long and fast you move on those things, and I try, but I just never make it!!!

From rattletrap on Sun, Aug 23, 2009 at 11:44:31 from 24.19.93.139

http://www.runcim.org/data/courseelev.html

That looks pretty good, but if I do an out of state marathon now I may not be able to afford Boston if I qualify :(

Tri Cities is only a 4 hour drive and $55 entry fee.

From Kelli on Sun, Aug 23, 2009 at 21:42:32 from 71.219.64.200

Very good point, another reason Scott NEEDS to get his BQ in St George (the 2nd fastest, I believe!) We were adding up how much money we have spent this year racing (entry fees, hotels, kids races, etc) and it was a little alarming!!!

From april27 on Thu, Aug 27, 2009 at 21:01:07 from 99.188.251.180

Great to hear things are coming along nicely! In the end you will be a stronger runner with this injury!

From rattletrap on Thu, Aug 27, 2009 at 21:40:12 from 70.193.83.178

Thanks April. I may be poorer because of it too. My wife has decided that my next marathon should be in Sacramento on 12/6 and since we'll be so close we need to go to Disneyland too. $$$ I may be hitch-hiking to Boston if I qualify :)

From Kelli on Fri, Aug 28, 2009 at 00:54:16 from 71.219.64.200

Yeah for Sacramento and Disneyland! We had a trip planned for October but just found out my 16 year old can not miss a week of school. So what do we do? Leave her and take the other 4 kids or wait?

From rockness18 on Fri, Aug 28, 2009 at 12:30:39 from 69.183.230.143

Great to see you gearing up to get back on the roads...love your attitude!

From rattletrap on Fri, Aug 28, 2009 at 13:49:01 from 24.19.93.139

Kellie - Why can't you take her out of school for a week? What if she got sick for a week?

Dave - I wish I could get to Boston on my attitude alone. It would be so much easier :)

Everybody - My beautiful wife has concocted a master plan to get us to Disneyland via Sacramento on the cheap. Can you say dollar-diet? When I try it comes out kind of like Fonzie trying to say he was wrong :) We're going to tighten our belts for 90 days and not buy anything we don't need as well as cutting back on everything we do need. You can follow our progress here:

http://dollar-diet.blogspot.com/

Feel free to join us or post some comments there so I don't suffer alone.

From Kelli on Fri, Aug 28, 2009 at 14:00:16 from 71.219.64.200

I said the same thing, but then I read the disclosures. She loses 5% of her participation grade for every day she misses. She has 3 concurrent enrollments classes (college AND HS credit) and on her report card each class counts as 3 grades, so it can really bring her GPA down. We may just have her fly out for the weekend and miss 1-2 days of school. We are driving and going to be gone for 9 days. It stinks!!!! We want her there, but we do not want to wait another year.

From rattletrap on Fri, Aug 28, 2009 at 14:10:27 from 24.19.93.139

Kellie - That's a bummer! 5% per day? That seems unfair unless the class is only 20 days long. You should join Kym's dollar diet to help pay for that plane ticket :)

From april27 on Sun, Aug 30, 2009 at 17:39:22 from 99.188.251.180

Hey look at it this way--you can even put the money you would have spent for shoes towards your new trip!

And it is true--what you don't have you can't spend. We have had to tone it down with spending in the recent months b/c my SO's hours were cut and now he is laid off ever 3rd week.

From Kelli on Sun, Aug 30, 2009 at 18:42:08 from 71.219.64.200

A week later.....how are you feeling? Are we naggy enough for you?

From rattletrap on Mon, Aug 31, 2009 at 19:39:04 from 70.193.3.54

My right hamstring is killing me, but not from working out. I spent all day Saturday setting up for an outdoor wedding reception and must have pulled something. We moved lots of tables and chairs! I guess the good news is that everything that hurt before is still feeling pretty good. I'm sure this little ache will pass in a couple days. I'm probably going to take it easy for another month or so anyway and spend more time on the hand-bike since I'm waiting for the CIM in December. I may start posting my workouts again even though I'm not getting in any miles. I does help keep me motivated.

From Kelli on Tue, Sep 01, 2009 at 10:24:35 from 71.219.64.200

You are truly motivated not matter what. Enjoy the "break" and be careful at wedding receptions!

From rattletrap on Tue, Sep 01, 2009 at 10:54:15 from 70.192.22.237

HaHa, I hope your foot "heels" up quickly too :)

From Kelli on Tue, Sep 08, 2009 at 16:54:22 from 71.219.97.42

Am I buggin' ya yet? What's up?

From rattletrap on Tue, Sep 08, 2009 at 20:15:51 from 70.192.235.210

bugging me? No. I guess if I blogged more you'd already know what's up. I've still been doing at least an hour of cardio 5 days a week and 2 hours on day 6. Hopefully the doc will tell me I'm ready to run outside this Friday. I think he wants to get another x-ray to make sure my tibia is all good. I should be logging some easy miles on the cushy track at the high school very soon...

How's your foot? I haven't been keeping up on anyone's blogs lately.

From Kelli on Tue, Sep 08, 2009 at 22:38:16 from 71.219.97.42

Doing better, sill hurts a little here and there but I am told it always will. I am slower than molasses in the Arctic, but at least I can run!!!

Okay, hoping for good news on Friday!

From april27 on Wed, Sep 09, 2009 at 23:29:06 from 99.188.251.180

Yippee!

Total Distance
6.25

The doc said I should try running outside today! I got home at 10:15 and we had go see a condo at 11 so I decided to run over an have Kym meet me there. It's only 2 miles from home so I figured I would do a few laps around the track on the way. The track was closed so I ran some trails down to Garrison Springs instead(still on the way). At first it was hard to keep it slow, but that changed pretty quickly as the miles went by. So far I'm still feeling pretty good...

Avg Pace 8:01

Distance    Split pace
1.00    7:19
2.00    7:49
3.00    8:31
4.00    7:24
4.14    15:07

...still feeling good so I ran another 2 miles back home after we made an offer on the condo.

Distance    Split pace
1.00    7:32
2.00    7:06
2.11    7:02
 

Asics 2130blk Miles: 6.25
Comments
From Burt on Fri, Sep 11, 2009 at 16:45:55 from 68.76.197.194

Good news, but an 8:01 average is not slow!

From rattletrap on Fri, Sep 11, 2009 at 18:27:49 from 24.19.93.139

Burt - You're right, 8:01 isn't slow. I just felt like I should have been going a lot faster at that level of effort. I guess I haven't been working as hard as I thought on the machines at the Y.

Total Distance
0.00

Day off...my quads are a little sore today. Even though that AMT machine simulates a good running motion it does NOT use the muscles in the same way! Hopefully they will calm down a bit and I can get back out there tomorrow. The good news: all the previously injured parts are feeling fine.

Total Distance
6.05

Kym and I had a nice motorcycle ride to Anacortes on Saturday afternoon where we stayed with our friends Liz and Mike. I ran 6 miles on Tommy Thompson Trail first thing in the morning and ran a nice progressive pace from start to finish. My quads were still barking at me, but I think they will adjust if I keep at it. After my run we rode further north to Bellingham where Kym taught a workshop on handling challenging kids in Sunday School. On the way home we took the long way down Chuckanut Drive and then stopped in Lynwood for dinner with another friend Christina who made us an awesome spicy vegitarian meal! What a great weekend!

Distance    Split pace
1.00    8:11
2.00    8:09
3.00    8:06
4.00    7:59
5.00    7:27
6.00    7:12
6.05    6:25

Asics 2130blk Miles: 6.05
Comments
From JD on Mon, Sep 14, 2009 at 20:38:15 from 32.178.218.7

Good to see you're mended and running again. Fast, as usual.

From Burt on Tue, Sep 15, 2009 at 11:50:43 from 68.76.197.194

Looks like pretty country.

At first I read it as vegetarian meat.

How do you take care of unruly kids in SS? Corporal punishment?

From rattletrap on Wed, Sep 16, 2009 at 09:22:46 from 24.19.93.139

JD - Thanks, I'm glad to be back at it again although I don't feel very fast yet.

Burt - Fidalgo Island is beautiful. I love living in the northwest!

Actually it was vegetarian meat: TVP Chorizo :)

Taking care of challenging kids is a tough job anywhere and my wife loves to help people understand and deal with them. She has a little website here if you're interested. www.onelittleone.org

Total Distance
6.64

5:00am

My quads are feeling much better today. Ran 6 easy miles down by the water this morning. The first couple miles were downhill.

Distance    Split pace
1.00    7:35
2.00    7:28
3.00    7:56
4.00    8:12
5.00    8:20
6.00    8:08
6.64    7:39

Asics 2130blk Miles: 6.64
Comments
From Burt on Fri, Sep 18, 2009 at 00:49:51 from 98.167.151.26

Very nice splits.

Total Distance
3.17

6:00am

Kym and I tried to run on the track this morning, but it was closed and so was the one at the next closest high school. We ended up coming home and running 3 hilly miles around the neighborhood. My legs are still sore and I'm a little discouraged about my marathon plans for this year. I want to run hard and my legs are just not ready :(

Distance    Split pace
1.00    9:33
2.00    11:32
3.00    11:08
3.17    12:02

Asics 2130blk Miles: 3.17
Comments
From april27 on Sun, Sep 20, 2009 at 10:20:22 from 99.188.251.180

Look at you! You are running! that is awesome! Your legs will catch up with your brain eventually-- :)

From derhammer on Tue, Sep 22, 2009 at 11:28:27 from 192.156.110.33

Hey man,

I found this book (also recommended by Sasha) - if you are looking to build up leg strength you should look at it - specifically the section about hill sprints - the whole book is free to read online. I plan on incorporating more hill sprints into my future training. Hopefully, it will help me avoid injury as well.

Good luck!

URL:

http://books.google.com/books?id=T0Rx9oivVsQC&dq=Run+Faster+by+Brad+Hudson&printsec=frontcover&source=bl&ots=q82NAQ0H2a&sig=iRCo8o1RE2kOYdNaxz4h62hAWfU&hl=en&ei=wTyxSrOYKJP6MLfrgfMN&sa=X&oi=book_result&ct=result&resnum=10#v=onepage&q=&f=false

From Kelli on Tue, Sep 22, 2009 at 18:58:57 from 71.219.96.151

That leg strength will come back, give it a little time. Your runs this week have been faster than i can pull off, and my injury was nowhere near yours. YOU WILL BE BACK, you worked hard while you were out and it will come back, promise.

Glad to hear you are running!!!

From rattletrap on Tue, Sep 22, 2009 at 20:20:26 from 24.19.93.139

April - My brain is in Boston and my legs are in death valley. I WAS running, but now I'm just limping and whining...

derhammer - I eat hills for breakfast :) I will check out the book though. Thanks for the link.

Kelli - I feel like my hard work was for nothing right now. My quads finally stopped aching after my easy run with Kym on Friday and now I have this pain in the back of my knee that won't go away even after 4 days of rest it still hurts to walk. I was going to call my doc for an early follow up today but I didn't have time at work.

From Kelli on Tue, Sep 22, 2009 at 21:36:29 from 71.219.96.151

I am sorry. I KNOW you are frustrated. Injuries stink, and that is putting it nicely. Just take care and ease into it, I know it will come back. you worked your butt off while injured!!!

From april27 on Wed, Sep 23, 2009 at 00:48:13 from 99.188.251.180

You will get there! Don't rush it!

Total Distance
2.00

1:00pm

No pain in my knee today, and I was a little amped up after passing my Windows 7 MCTS exam so I ran 2 easy miles to see how my knee would react. It is a beautiful day and it felt great to get out and run, even if it was only for 15 minutes. So far so good, but I've said that before... If I'm not hurting tomorrow I think I'll run 2 more in the morning before I ride to Anacortes for the Oyster Run.

Distance    Split pace
1.00    7:42
2.00    7:43

Asics 2130blk Miles: 2.00
Comments
From Kelli on Sat, Sep 26, 2009 at 17:43:33 from 71.219.96.151

I had to check that out, I was thinking it was a race. have fun eating oysters and riding! Be safe.

Nice run, speedy as always! Take care.

From Snoqualmie on Sat, Sep 26, 2009 at 22:34:34 from 24.18.192.33

Back on board! I'm so happy to "see" you. I see you are aiming for CIM. I LOVED CIM. Have run it twice. I'm tempted to run it again this year, even though it is totally not convenient for me, being so close to Christmas. Best wishes as you ease back into running.

From Burt on Mon, Sep 28, 2009 at 13:54:42 from 68.76.197.194

Good job on passing your test!

From rattletrap on Mon, Sep 28, 2009 at 16:45:30 from 70.193.221.96

Kelli - No oysters for me. I go for the ride and all the interesting people :)

Snoqualmie - CIM looks like a longshot for me now. I'm not going to do an out of state marathon unless I think I have a chance to BQ. I haven't given up hope, but it doesn't seem very likely at this point.

Burt - Thanks, it was a tough test. Not as tough as running a marathon on a bad leg, but still tough :)

Total Distance
2.30

6:00am

2.3 miles in the dark, I guess summer is finally over. It did turn out to be a great day for a ride to Anacortes for the last big bike rally of the year though. Deception pass was amazing as always, especially for a couple people in our group that hadn't been there before. My leg was acting up a little later in the day, probably aggravated by walking around all day in my clunky motorcycle boots. I'm resting today and will try a couple more miles Tuesday morning.

Distance    Split pace
1.00    7:42
2.00    7:44
2.30    7:24

 

Asics 2130blk Miles: 2.30
Comments
From april27 on Tue, Sep 29, 2009 at 14:30:18 from 99.188.251.180

I am definately jealous of this view! Amazing! It is also hard to get out of bed when it is cold and dark---I think I was a bear in my former life--they can hibernate all winter long!

Total Distance
4.30

5:30am

4.3 flat miles across Steilacoom Park and back, never looked at my watch until I got home. Much faster than I expected, but it felt good. I can't wait until I can do this every day again!

Check this out, a free Boston Qualifying marathon: http://www.greenrivermarathon.com/ this is on my calendar for next year whether I make it to CIM or not.

Distance    Split pace
1.00    7:37
2.00    7:25
3.00    7:28
4.00    7:19
4.03    7:48
 

Asics 2130blk Miles: 4.30
Total Distance
6.12

5:00pm

6 miles after work. Same run across the park as yesterday with an extra mile at the beginning and end. That's two running days in a row!!

Friday update: I feel even better today than I did before my run yesterday. This is very encouraging.

Asics 2130blk Miles: 6.12
Comments
From Eric Day on Fri, Oct 02, 2009 at 18:08:22 from 189.192.199.178

Awesome ! looks like you are back ! Just take it easy, ok?

From rockness18 on Fri, Oct 02, 2009 at 21:19:43 from 69.183.232.204

Nice to see you getting better!

From rattletrap on Sat, Oct 03, 2009 at 13:49:58 from 70.193.100.84

Thanks guys. It's not easy to take it easy. I'm so eager to get back where I was. I did some no-impact stuff last night at the Y and I'm resting today, but I'm already daydreaming about running tomorrow...

From april27 on Sun, Oct 04, 2009 at 03:37:20 from 99.188.251.180

Great job! Nice miles! I'm so glad you are back! running missed you!

From Kelli on Sun, Oct 04, 2009 at 11:12:42 from 75.162.136.134

VERY envourageing, you have earned some feel good time!!!

So, what is the plan? Is there a plan? I know you were thinking of doing the Sacramento Marathon in December, right?

From rattletrap on Sun, Oct 04, 2009 at 14:43:50 from 70.193.220.163

I still want to do CIM if I'm ready by then. Hopefully it won't sell out before I make my decision.

Total Distance
10.64

7:00am

Ran with Preston this morning. I thought it would be a nice slow run... Obviously it didn't turn out that way. I'm still not sure if he was trying to break me or just seeing if it was realistic for me to be thinking about CIM :) Both my calves are pretty sore, but my right leg is fine otherwise. I think I'll take tomorrow off and get back out there on Tuesday. I'd like to get in 4 or 5 days this week even if they are short ones.

Distance    Split pace
1.00    7:58
2.00    8:12
3.00    7:56
4.00    7:49
5.00    7:34
6.00    7:32
7.00    7:16
8.00    7:04
9.00    7:09
10.00    7:22
10.64    7:13

Asics 2130blk Miles: 10.64
Comments
From allie on Sun, Oct 04, 2009 at 15:34:39 from 67.177.43.41

nice job! CIM is definitely realistic to be thinking about. you'll kill it.

From rattletrap on Sun, Oct 04, 2009 at 15:40:36 from 70.193.220.163

Thanks for the vote of confidence. I'd be happy if I could just slap it around a little instead of killing it :) My goal of qualifying with the young bucks at 3:10 has now been adjusted to the bare minimum of 3:20:59.

From april27 on Sun, Oct 04, 2009 at 17:08:25 from 99.188.251.180

I'm just glad that you can still think about CIM. I think you did it smart and quit while you were ahead...now you are getting better and you can run a 10 miler again! that is awesome! I'm very jealous of your pace!

From rattletrap on Sun, Oct 04, 2009 at 21:17:33 from 24.19.93.139

Don't be too jealous of that pace april27, it did not come easy. There was literally no conversation for the last few miles. I still have a ton of work to do before I can expect to maintain anything close to that speed for 26.2 miles :) Hopefully Preston will keep dragging me along on Saturday mornings until I can actually keep up. Dec. 6th is not that far away.

From Burt on Mon, Oct 05, 2009 at 16:47:52 from 68.76.197.194

Those are some great splits Mike.

From april27 on Tue, Oct 06, 2009 at 13:11:15 from 99.188.251.180

I'm sure Preston will make it his personal business to drag you on on runs!

Total Distance
8.00

5:00am

Nice easy run. My calves are still tight from Sunday.

I couldn't see him through the bushes, but I got barked at by the laziest dog I've ever heard... wwwoooooooooooooof, wwwooooooooooooof he sounded so tired I felt kind of sorry for him and I don't even like dogs.

Distance    Split pace
1.00    7:43
2.00    7:56
3.00    7:50
4.00    7:43
5.00    7:58
6.00    8:23
7.00    7:57
8.00    7:53


Asics 2130blk Miles: 8.00
Comments
From Snoqualmie on Wed, Oct 07, 2009 at 10:55:28 from 24.18.192.33

Nice run. I'm so glad to see you back out there. :)

From Burt on Wed, Oct 07, 2009 at 20:25:53 from 68.76.197.194

Perhaps your should have put it out of its misery.

Total Distance
0.00

My right calf finally stopped hurting yesterday; more than a full day after the left one recovered. It was tough, but I mustered up enough self control to stay off it and relax again today even though I felt like running. We'll see what happens tomorrow morning. I plan to run 5 - 10 depending on how I feel.

Comments
From april27 on Sun, Oct 11, 2009 at 10:56:07 from 99.188.251.180

Good that you are taking it easy...YOur legs are just not cooperating with your brain now are they??

From Burt on Tue, Oct 13, 2009 at 18:57:20 from 68.76.197.194

How's it going Trap?

From rattletrap on Fri, Oct 16, 2009 at 18:49:29 from 24.19.93.139

I'm not recovering as quick as I expected :(

From april27 on Sun, Oct 18, 2009 at 00:30:01 from 99.188.251.180

this is going to sound harsh--Lower your standards a little...for a little while...you need to heal. I would hate to see you push yourself and reinjure yourself and then have to start all over again!

Total Distance
6.00

11:30AM

My right calf is still giving me trouble, not as much as before but it's still not recovered.

Distance    Split pace
1.00    7:24
2.00    7:33
3.00    7:18
4.00    7:19
5.00    7:25
6.00    7:21
6.05    7:00
 

Asics 2130blk Miles: 6.00
Total Distance
6.00

9:30am

Six awesome miles in the pouring rain! It was the best run I've had since my injury. I really like running in the rain!

Distance    Split pace
1.00    7:11
2.00    7:29
3.00    7:14
4.00    7:21
5.00    7:32
6.00    7:25
6.05    6:37

Asics 2130blk Miles: 6.00
Comments
From april27 on Sat, Oct 17, 2009 at 12:58:21 from 99.188.251.180

Hooray! Your splits shoe how much you love it!

Total Distance
5.10

10:30am

Just not feelin' it. This is the first time I've walked home in the middle of a training run ever.

Distance    Split pace
1.00    7:21
2.00    7:38
3.00    7:19
4.00    7:28
5.00    7:45
5.10    8:19

Asics 2130blk Miles: 5.10
Total Distance
8.96

7:00am

Feeling much better today. I started on a big hill to try and set my pace a little slower and I ran a completely new route.


Distance    Split pace
1.00    8:06
2.00    7:38
3.00    7:52
4.00    7:41
5.00    7:52
6.00    8:00
7.00    8:07
8.00    8:15
8.96    7:38

Asics 2130blk Miles: 8.96
Comments
From Burt on Mon, Oct 19, 2009 at 12:51:58 from 68.76.197.194

Great splits RT. Glad you're feeling good.

From april27 on Tue, Oct 20, 2009 at 20:48:15 from 99.188.251.180

how are you feeling now?

From rattletrap on Tue, Oct 20, 2009 at 21:14:52 from 70.192.168.90

I feel great! Even so, I slept in this morning and took a second day to recover. I think CIM is off the table now, but it sure feels good to be on the road to recovery. I think I feel a 10 miler coming on tomorrow :)

From april27 on Thu, Oct 22, 2009 at 14:05:54 from 99.188.251.180

Yippee 10 miler...I have a fav 4.7, 5 and 6 mile runs....I"m trying to find a fav 10 mile route that I can count on. You have one don't you?

From rattletrap on Thu, Oct 22, 2009 at 14:35:29 from 75.216.25.248

I do have a favorite 10 miler, but it has over 500' of elevation gain and I'm trying to avoid the downhill stuff for a few more months. Right now I mostly run several flat 1 mile out and back routes so I'm never more than 2 miles from home if my leg flares up.

I wish someone could drive me to the bottom of a 10 mile hill every morning and pick me up at the top for a while :)

From april27 on Thu, Oct 22, 2009 at 21:20:55 from 99.188.251.180

I would do it for you if I lived near there!

Total Distance
8.18

5:00am

It rained pretty good during miles 1, 2 and 8. I took two too many snoozes to get in ten miles today. Maybe tomorrow.

Distance    Split pace
1.00    7:38
2.00    7:43
3.00    7:27
4.00    7:26
5.00    7:35
6.00    8:01
7.00    7:33
8.00    7:18
8.18    6:51
 

Asics 2130blk Miles: 8.18
Total Distance
6.00

4:30am

6 easy miles this morning. I decided I should start stringing together some shorter run days rather than going after that 10 miler and needing days to recover. I should know better by now huh?

Asics 2130blk Miles: 6.00
Total Distance
6.04

7:30am

6 awesome miles in the wind and rain! I have a new little pain in my lower shin today. It's not near where I was injured before so hopefully it will just pass. I'm going to rest tomorrow and run with Preston on Sunday before church.

Running in the rain is fun. Ridning my motorcycle to a bike show in the rain is not :) I just got it all shined up for the Puyallup Mall Bike Show this weekend and now I need to ride it 15 miles to the event without getting it dirty...

Distance    Split pace
1.00    7:28
2.00    7:44
3.00    7:16
4.00    7:30
5.00    7:29
6.00    7:21
6.04    7:23

Asics 2130blk Miles: 6.04
Comments
From Burt on Fri, Oct 23, 2009 at 17:37:59 from 68.76.197.194

Nice splits.

From Kelli on Mon, Oct 26, 2009 at 11:19:12 from 71.219.97.106

So, how was the mall bike show? I hope it did not rain the entire time. I can see how riding in the rain would not be fun.

Great running, I am glad the major pain is over. I think the MINOR pains just never go away.

So, I have been kind of MIA lately. What are your latest plans?

From rattletrap on Tue, Oct 27, 2009 at 23:55:57 from 24.19.93.139

The mall show was cool. There were only about 30 bikes entered this year. I made it there without getting rained on and my bike won a sweet trophy. For my CMA chapter the show was mostly an outreach opportunity. It was inside the mall so we had 6 of our bikes set up around an information table and several of us just hung out all weekend to talk to people.

I think I have given up on the idea of running CIM. I just can't get my mileage up where it needs to be and I'm going to be too broke to fly or even drive to Sacramento anyway if the deal ever closes on our new condo. I will be running the Resolution Run Series again and hopefully setting some new PRs while getting in shape for the Green River Marathon in June. The only thing better than qualifying for Boston would be doing it in a free marathon :)

From Kelli on Wed, Oct 28, 2009 at 10:01:20 from 71.219.97.106

You are smart, as always! Your mileage will get back up there, your speed sure has!!!

Good luck with the condo and I am so glad your were inside with the bikes, would have been miserable outside!

Total Distance
8.09

4:30am

No pains at all today! : ) 7:22 pace felt easy.

Distance    Split pace
1.00    7:20
2.00    7:36
3.00    7:21
4.00    7:19
5.00    7:23
6.00    7:44
7.00    7:17
8.00    7:05
8.09    6:23


Asics 2130blk Miles: 8.09
Comments
From Metcalf Running on Wed, Oct 28, 2009 at 10:20:11 from 207.225.192.66

Yaaahoooo for no pain!!!

Great pace!

From april27 on Thu, Oct 29, 2009 at 15:08:53 from 99.188.251.180

Hooray!

From Kelli on Thu, Oct 29, 2009 at 15:18:29 from 71.219.97.106

YEAH NO PAINS!!!!!!!

From Burt on Fri, Oct 30, 2009 at 12:30:23 from 98.177.216.165

Nice last mile and nice sprint to the finish.

Total Distance
6.00

8:00am

Only six miles this morning. I had to cut it short because I slept in and we still had to finish our costumes before the office party at work today. Kym and I have a lot of fun dressing up for halloween. Does anybody recognize these two?

Distance    Split pace
1.00    7:16
2.00    7:42
3.00    7:19
4.00    7:17
5.00    7:22
6.00    7:09

Comments
From april27 on Fri, Oct 30, 2009 at 23:09:30 from 99.188.251.180

Great mileage...

From Burt on Sat, Dec 05, 2009 at 20:51:15 from 98.177.216.165

Ummm...Fleetwood Mac?

From rattletrap on Sun, Dec 06, 2009 at 09:29:29 from 24.19.93.139

Stevie Nicks and Lindsey Buckingham of Fleetwood Mac. Last year we were Sarah Palin and a Secret Service guy. We got first place in the costume contest both times. Next year I think we're going as Barack and Michelle Obama.

From Burt on Sun, Dec 06, 2009 at 18:19:35 from 98.177.216.165

BOO YAH!

Total Distance
10.17

7:28am

10 miles around Oakbrook neighborhood. During mile five I saw a four point buck in someone's front yard. I got really close before he ran, and then he just trotted along the side of the street about 20 yards in front of me for about a quarter of a mile. It was really cool although I was a little worried that he might turn on me if I got too close. Eventually we parted ways when he jumped a fence into a gated community.

Distance    Split pace
1.00    7:21   
2.00    7:26   
3.00    7:27   
4.00    7:28   
5.00    7:40   
6.00    7:21   
7.00    7:27   
8.00    7:30   
9.00    7:21   
10.00    7:10   
10.17    6:48   

Comments
From rockness18 on Sun, Nov 01, 2009 at 19:57:07 from 75.11.50.213

Nice run...looks like you're back on track!

From april27 on Sun, Nov 01, 2009 at 21:12:39 from 99.188.251.180

Great job! I love animal sitings...The other day I saw a bunch of deer crossing the road. They are so majestic!

From Burt on Mon, Nov 02, 2009 at 12:47:49 from 68.76.197.194

I agree with Mr. Rockness. You're back.

Total Distance
8.11

5:00am

I just ran a comfortable pace today and never checked my watch until the end. I felt like I was in the low 8's and was actually looking forward to going up Farwest hill on mile 6. I wish CIM was another month away...maybe I can find something in January.

Distance    Split pace
1.00    7:22
2.00    7:44
3.00    7:33
4.00    7:34
5.00    7:35
6.00    7:53
7.00    7:15
8.00    7:14
8.11    7:04

Asics 2130blk Miles: 8.11
Comments
From Burt on Wed, Nov 04, 2009 at 14:36:50 from 68.76.197.194

The very low 8's.

From rattletrap on Wed, Nov 04, 2009 at 20:50:50 from 24.19.93.139

Yeah, I was sure of it until I looked at my watch. I'm feeling really good about those last two miles, there was still a lot left in the tank. CIM is definitely out, but I'm thinking about a 5k on 11/22.

From april27 on Thu, Nov 05, 2009 at 08:55:19 from 99.188.251.180

Do you have marathons in your area in Jan? I'm sooo jealous! We have nothing till March at the very earliest!

From rattletrap on Thu, Nov 05, 2009 at 14:29:11 from 70.193.188.108

No, there's nothing local in January, but there is one about 3 hours away on Feb 21st for only $15!

http://www.gbrc.net/birchbay_marathon.php

Registration for Boston 2010 may be closed by then, but if not I might go for it!

From april27 on Fri, Nov 06, 2009 at 23:44:13 from 99.188.251.180

15??? I would sign up for it anyway...even if it wasn't in time for Boston! Do it!!

Total Distance
8.08

10:45am

Extremely windy!! I put in a solid effort during the headwinds and tried to coast a bit when it was at my back. Of course, the wind was in my face on the two uphill miles :)

I walked for 1.5 mi. with Jake for a cool down.

Distance    Split pace
1.00    7:10
2.00    7:37
3.00    7:16
4.00    7:15
5.00    7:28
6.00    7:50
7.00    7:18
8.00    7:00
8.08    6:52

Asics 2130blk Miles: 8.08
Comments
From Kelli on Fri, Nov 06, 2009 at 16:51:24 from 71.219.97.106

I would definitely call that a solid effort! Nice job. I hate running into the wind, but it is that time of year. I just do not understand why I am always running into in and I never get to have it at my back. Does that happen to you, too?

From rattletrap on Fri, Nov 06, 2009 at 17:46:37 from 24.19.93.139

Yeah, it seems like it is always in my face even on an out and back route. Today I got lucky though and it was about 50%/50%. What's funny is that when it was at my back I could smell cookies from the scented spray-tan that I used with my halloween costume. I've showered twice a day for a week now and I'm still sweating cookies when I run! I'm not sure if that's good or bad...

From Kelli on Fri, Nov 06, 2009 at 18:21:14 from 71.219.97.106

I can think of worse things to sweat!!!

From rattletrap on Fri, Nov 06, 2009 at 19:49:36 from 24.19.93.139

yeah, like eggnog :)

http://lyns.fastrunningblog.com/blog-3-miles-this-beautiful-morning-on-TM/11-02-2009.html

From JD on Fri, Nov 06, 2009 at 19:52:49 from 209.183.51.130

Just look out for the Cookie Monster!

Solid running. Great paces.

From rattletrap on Fri, Nov 06, 2009 at 20:00:57 from 24.19.93.139

Thanks, that's the mental image I need behind me tomorrow :) I just signed up for the FREE ArmyStrong 5k tomorrow morning!

I LOVE FREE STUFF!

Race: Army Strong Veteran's 5k (2.86 Miles) 00:18:37, Place overall: 5, Place in age division: 1
Total Distance
2.86

9:30am

My first 1st place ever (age group)! The course was short, but I guess it was still the same length for everybody so I'll gladly take my win :) They should have billed it as a trail run. It was a very challenging course! Pouring rain the whole time, mile two was mostly uphill and 90% of the race was on muddy trails and wet grass. A fun way to spend the morning :)

Update: Race results are up already. I was 5th overall and they have me down at a 6:00 min pace...I wish! I calculate it at 6:30 so a full 5k at that pace would have been a PR, but still not the sub 20 I was hoping for. Still not too shabby considering it's the first time I've raced since March. On the 22nd the Fort Steilacoom Run Club is doing a 5k in the same park and I'm sure that one will be accurate. Maybe I can shave off a few seconds on that one...

Today's race also put me at my highest weekly mileage since May - 29.22 mi.

Distance    Split pace
1.00    6:26
2.00    6:56
2.86    6:27


Asics 2130blk Miles: 2.86
Comments
From Snoqualmie on Sat, Nov 07, 2009 at 14:39:47 from 24.18.192.33

CONGRATULATIONS!!! That is an awesome achievement! With all you've been through this year, I am so happy for you.

From JimF on Sat, Nov 07, 2009 at 18:40:22 from 98.214.105.180

Congrats on the win and the great race!

From Burt on Sat, Nov 07, 2009 at 18:53:43 from 98.177.216.165

A W E S O M E !!!!! Now I want to win a race. I better work on that.

From rattletrap on Sat, Nov 07, 2009 at 20:05:03 from 24.19.93.139

Thanks! It could have been the eggnog I had for breakfast :)

From Burt on Sat, Nov 07, 2009 at 22:18:19 from 98.177.216.165

No doubt.

From rockness18 on Sun, Nov 08, 2009 at 20:24:33 from 75.11.50.213

Nice! Your running seems to be going well...keep up the good work!

Total Distance
8.81

7:00am

Attempting a long run following race day was not a good idea. Both calves started out really tight so I figured I would just take it slow and easy, but each mile got faster than the last until mile 8 when my right calf started getting worse than the left. I walked all of mile 9 to give it a rest and ended up getting so cold I had to run the last .8 to my house to warm up.

Distance    Split pace
1.00    8:08
2.00    7:52
3.00    7:50
4.00    7:40
5.00    7:39
6.00    7:33
7.00    7:23
8.00    7:38
9.00    12:?? walking :(
9.81    7:59

Asics 2130blk Miles: 8.81
Comments
From april27 on Sun, Nov 08, 2009 at 12:50:01 from 99.188.251.180

Still youhave some awesome splits!

Total Distance
9.65

2:00pm

I've been in bed sick for the last 2 days and finally got so restless from laying around that I had to run even though I still felt like crud. The first couple miles were really easy after two days of complete rest! I quickly realized however that I was still sicker than I thought as each mile went by a little slower than the last. My legs weren't bothering me at all, I was just out of breath. I did manage to reverse the trend for the last couple miles, but by the end of this journey I was anxious to be back in bed where I belong.

Distance    Split pace
1.00    7:05
2.00    7:08
3.00    7:10
4.00    7:14
5.00    7:29
6.00    7:35
7.00    8:05
8.00    7:54
9.00    7:36
9.65    7:27

Asics 2130blk Miles: 9.65
Comments
From april27 on Thu, Nov 12, 2009 at 22:06:46 from 99.188.251.180

Why sorta sounds like you have what I have...I opted to walk the dogs since walking up stairs is a chore on my lungs...blech!

From Burt on Fri, Nov 13, 2009 at 15:42:00 from 68.76.197.194

I was feeling similar on my run. Except I'm probably not as sick as you and certainly not as fast as you. But I can kind of relate.

From rattletrap on Fri, Nov 13, 2009 at 16:11:41 from 75.216.205.234

You can't afford to be sick Burt! Don't you have a race coming up soon? Today's run was a little better for me. I didn't feel quite as dead at the end. I may be almost over it now.

From Burt on Fri, Nov 13, 2009 at 16:29:50 from 68.76.197.194

I'm feeling better. Maybe a little run was just what I needed.

From rattletrap on Fri, Nov 13, 2009 at 17:25:13 from 24.19.93.139

That's good. When's your marathon?

From Burt on Fri, Nov 13, 2009 at 17:30:19 from 68.76.197.194

On the 21st. http://www.mammothmarathons.org/m/m.html

From rattletrap on Sat, Nov 14, 2009 at 00:23:25 from 24.19.93.139

That looks like a lot better course than the next one on my radar: http://birchbaymarathon.com/ I get chills just thinking about that one.

Good luck! I'm looking forward to your race report :)

Total Distance
10.77

9:30am

I reeled in my pace a little bit this morning thinking I could stretch it out to 10-12 miles and still ran out of energy about 6 miles into my run. Then it got windy and things only got tougher from there on out... Hopefully I will feel better on Sunday and be able to get in a long run at a consistent pace. I did manage to increase my mileage by .01 this week :)

Distance    Split pace
1.00    7:19
2.00    7:25
3.00    7:31
4.00    7:29
5.00    7:26
6.00    7:19
7.00    7:45
8.00    7:43
9.00    8:08
10.00    7:50
10.77    7:14

Asics 2130blk Miles: 10.77
Comments
From Kelli on Fri, Nov 13, 2009 at 17:26:53 from 71.219.97.167

For being tired after mile 6, your splits are still pretty darn fast!

Rest up for that long run and congrats on the .1!!

From Kelli on Fri, Nov 13, 2009 at 17:27:05 from 71.219.97.167

OH----I mean .01!

From rattletrap on Fri, Nov 13, 2009 at 18:04:16 from 24.19.93.139

Every little bit helps :)

Total Distance
14.23

7:00am

Longest run since May!! I'm so glad I didn't stay in bed this morning.

Distance    Split pace
1.00    7:36
2.00    7:31
3.00    7:35
4.00    7:28
5.00    7:35
6.00    7:20
7.00    7:41
8.00    7:25
9.00    7:25
10.00    7:34
11.00    7:23
12.00    7:50
13.00    7:40
14.00    7:26
14.23    7:00

Asics 2130blk Miles: 14.23
Total Distance
6.03

5:00AM

Distance    Split pace
1.00    7:38
2.00    8:12
3.00    7:42
4.00    7:49
5.00    7:51
6.00    7:35
6.03    7:20
 

Asics 2130blk Miles: 6.03
Comments
From Nevels on Tue, Nov 17, 2009 at 14:33:35 from 131.204.15.93

solid running the last couple of days, both with pace and distance. rock on, man...

From rattletrap on Tue, Nov 17, 2009 at 14:57:51 from 75.216.9.52

Thanks, it's been a real challenge trying to get back to where I was in May. Thinking about your race report from last week really helped motivate me for my run on Sunday. I didn't leave a comment because I was pretty much speechless after reading it. 100 miles!!?? Wow!

Total Distance
8.07

5:00am

Looking forward to a sub 20 Turkey Trot

Distance    Split pace
1.00    7:22
2.00    7:46
3.00    7:28
4.00    7:26
5.00    7:38
6.00    7:49
7.00    7:11
8.00    6:42
8.07    5:54

Asics 2130blk Miles: 8.07
Comments
From Burt on Wed, Nov 18, 2009 at 17:38:10 from 12.231.112.98

$6 entry fee? Can't find that around here. Good luck!

From april27 on Wed, Nov 18, 2009 at 22:16:49 from 99.188.251.180

Wow look at that last mile. Looks like the time off did you some good!

From rattletrap on Thu, Nov 19, 2009 at 00:11:48 from 24.19.93.139

I'm still not where I was back in May, but I'm getting there. I think I may have a shot at a PR on Sunday if I go all out.

From Kelli on Fri, Nov 20, 2009 at 03:14:56 from 71.219.71.229

And you are getting there fast! I am looking forward to your race report already!

Nice job today!

Total Distance
7.47

8:00am

I cut my run a little short to help a guy carry some boxes. I saw him carrying this huge stack of boxes down the street in the same direction I was going. It was literally towering over his head and I couldn't just run by him without asking if he needed a hand. He was on his way to the post office almost 2 miles away! My house was on the way so I carried half the stack for him until we got that far and then took my car for the last mile. As far as my run goes, I was trying to run a 6:25 on the last mile and it just wasn't there, not even for a half mile. I don't know if I'm ready for that sub 20 5k yet...

Distance    Split pace
1.00    7:12
2.00    7:29
3.00    7:04
4.00    7:04
5.00    7:14
6.00    7:39
7.00    7:01
7.47    6:44
 

Asics 2130blk Miles: 7.47
Comments
From Kelli on Fri, Nov 20, 2009 at 13:19:24 from 71.219.71.229

Nice run!!! And you will be blessed with a great race for helping him out. What on earth was he doing carrying boxes so far by foot? he should have had a wagon or something.

Have a marvelous weekend.

Race: FSRC Turkey Trot 5k (3.1 Miles) 00:19:42, Place overall: 7, Place in age division: 1
Total Distance
3.10

2:00pm

The rain stopped before the race today, but it was still very windy and cold. Kym decided not to run and waited in the car until the end when she came out to see me cross the finish line. The first mile went by pretty quick with only one slippery spot on the course. It was a sharp corner covered with about 6 inches of loose, wet gravel.  The second mile was brutal running against the wind and dodging mud holes, my lungs were really burning. Just as I was thinking about quitting, the course turned onto a short stretch of pavement where I didn't have to think about my footing so much and even had the wind at my back for a minute. I caught my breath, but I was still really tired and struggled to keep pushing. Mile three was a return trip on the first mile so I knew what to expect and didn't get messed up by the gravel corner. I don't know where I got the sprint at the end, I guess I just wanted it to be over.

I finished 7th overall, 1st in my age group(40-45) and won an 18lb turkey. I also beat my previous 5k PR by 1:04.

Distance    Split pace
1.00    6:21
2.00    6:34
3.00    6:25
3.10    5:17

Asics 2130blk Miles: 3.10
Comments
From rockness18 on Sun, Nov 22, 2009 at 20:31:55 from 75.42.154.155

Wow...sweet kick at the end!

From Snoqualmie on Sun, Nov 22, 2009 at 22:58:15 from 24.18.192.33

Awesome race! 5Ks can be such torture. Great job.

From Twinkies on Sun, Nov 22, 2009 at 23:13:39 from 98.202.132.86

Great race. Congrats on getting a new PR and a turkey.

From rattletrap on Mon, Nov 23, 2009 at 12:51:36 from 75.216.126.67

rockness18 - Thanks, I think there might be something amiss with the pace calculation on that last .1 though. It just doesn't seem possible for an old guy like me. I do know the course was accurate this time though :)

Snoqualmie - Thanks, and torture is right. I used to like 5ks until I realized how hard I could actually push myself for that distance.

Twinkies - Thanks, hopefully they will both be history very soon :)

From Sasha Pachev on Mon, Nov 23, 2009 at 13:36:11 from 192.168.1.1

Congratulations on a huge PR and breaking 20:00 for the first time!

From rattletrap on Mon, Nov 23, 2009 at 15:25:42 from 75.216.126.67

Thanks Sasha, I'm hopeful that sub 19 is right around the corner.

From Burt on Mon, Nov 23, 2009 at 17:38:25 from 12.231.112.98

RT - it looks like you ran this race perfectly. You didn't slow down too much in the second mile, and you even sped up the last mile. Great job.

From rattletrap on Mon, Nov 23, 2009 at 19:29:58 from 75.216.56.184

Burt - Anything I did right was purely by accident. I had no plan other than to run my butt off and during the second mile I felt like I had done just that because as the saying goes, I was dragging it! I still can't figure out how I did so well in such bad conditions.

From JD on Mon, Nov 23, 2009 at 19:38:16 from 70.96.78.157

Congratulations on the AG and PR! Nicely done.

From april27 on Tue, Nov 24, 2009 at 00:21:52 from 99.188.251.180

Wow what a PR! That is awesome! I don't think I would so as well in those conditions..I can't believe the weather was so yuck even at 2pm!

From Sasha Pachev on Tue, Nov 24, 2009 at 12:47:41 from 192.168.1.1

Mike - being able to go 5:17 pace in the kick is nothing abnormal for a sub-20:00 5 K guy regardless of age.

If you are still doubting, go to the track, get a good warm-up and run an all out 200 (half a lap, you should see the marks where it starts). You'll probably hit in in around 32-33 seconds, which is about 4:20-4:30 pace. Do not do it, though, if you feel even the slightest hint of injury because top end speeds are just about as unsafe on foot as they are on a motorcycle. If you have a loose bolt somewhere, something will fall off when you hit 120 mph.

From rattletrap on Tue, Nov 24, 2009 at 13:47:08 from 75.216.118.60

Sasha - I think I'll skip the track and just take your word for it. I will also keep your advice in mind both on foot and on the road :)

Total Distance
8.10

5:00am

My calves are really sore from Sunday's race. I probably should have ran some yesterday instead of sleeping in.

Distance    Split pace
1.00    7:30
2.00    7:39
3.00    7:23
4.00    7:22
5.00    7:31
6.00    7:59
7.00    7:28
8.00    7:14
8.10    6:35

Asics 2130blk Miles: 8.10
Total Distance
6.04

10:00am

My calves are feeling a little better, but I got a late start today so I cut my run short and tried to speed it up a little so I would be home before my daughter gets here. I'll have plenty of time to run this weekend since I'm off until Monday :) Happy Thanksgiving everybody!

Distance    Split pace
1.00    7:19
2.00    7:27
3.00    7:14
4.00    7:18
5.00    7:17
6.00    6:45
6.04    5:45

Asics 2130blk Miles: 6.04
Comments
From Burt on Wed, Nov 25, 2009 at 14:59:53 from 12.231.112.98

Happy Thanksgiving to you. Enjoy it.

From april27 on Thu, Nov 26, 2009 at 10:08:29 from 99.188.251.180

Happy Thanksgiving!

Total Distance
8.06

9:00am

Distance    Split pace
1.00    7:25
2.00    7:30
3.00    7:12
4.00    7:24
5.00    7:29
6.00    7:50
7.00    7:15
8.00    7:14
8.06    6:53


Asics 2130blk Miles: 8.06
Comments
From april27 on Fri, Nov 27, 2009 at 22:53:20 from 99.188.251.180

Great miles...but poor big bird...

Total Distance
9.32

8:00am

I expected to feel better after two days of rest. I was able to keep a good pace without too much effort, but I just didn't feel like going any farther. This was supposed to be my "long run" for the week. Where has my motivation gone?

Distance    Split pace
1.00    7:28
2.00    7:29
3.00    7:24
4.00    7:24
5.00    7:29
6.00    7:21
7.00    7:38
8.00    7:38
9.00    7:23
9.32    7:00

Asics 2130blk Miles: 9.32
Comments
From april27 on Sun, Nov 29, 2009 at 16:33:56 from 99.188.251.180

Stop being so hard on urself!

From rattletrap on Sun, Nov 29, 2009 at 20:29:00 from 24.19.93.139

I'm not being hard on myself. I'm just wondering how I can run out of motivation before I run out of energy...

From april27 on Sun, Nov 29, 2009 at 23:18:38 from 99.188.251.180

WEll I think it is a mindset. You are expecting a lot from your legs b/c you feel great and then when you don't follow through with pace or whatever you seem to get down on yourself. Just an observation...and I'm thinking this only b/c I do it myself.

I will be pumped to run but then my performance/numbers doesn't reflect it...I hope this makes sense??

From rattletrap on Mon, Nov 30, 2009 at 19:32:29 from 75.216.105.124

I think you're right about it being in my mind :) For some reason I'm just not as motivated as I was before. My performance for 8 - 10 miles is as good or even better now than it was back in May. I just seem to feel like quitting after an hour or so even though I'm not worn out yet. (insert lightbulb here) I think I just realized what's missing...

From april27 on Tue, Dec 01, 2009 at 13:20:05 from 99.188.251.180

do tell!

From rattletrap on Wed, Dec 02, 2009 at 09:55:46 from 24.19.93.139

For some reason I have abandoned my normal routine. I used to have sportdrink before and after every workout and a protein drink after each one. I also listened to the bible on my mp3 player unless I was racing or running with a friend. I am missing both my physical and spiritual fuel!!

From april27 on Wed, Dec 02, 2009 at 22:05:52 from 99.188.251.180

I can see how that would throw you off. Are you going to get back into your routine?

Total Distance
10.17

5:00am

Brrr. My gps report says it's 45 out, but there was ice on the gorund? I listened to Romans this morning on mp3 and had a great run! I wanted to keep going, but didn't have time.

Distance    Split pace
1.00    7:20
2.00    7:31
3.00    7:09
4.00    7:05
5.00    7:07
6.00    7:25
7.00    7:03
8.00    7:03
9.00    7:07
10.00    7:07
10.17    7:18

Asics 2130blk Miles: 10.17
Comments
From jun on Wed, Dec 02, 2009 at 10:34:43 from 66.239.250.209

Does listening to Romans make you fast? It seems to with you. If so, I'll start listening. And if Romans makes you fast, what does Isaiah make you? I would think very very slow. Or confused. Great run today.

From Burt on Wed, Dec 02, 2009 at 10:49:12 from 12.231.112.98

Look at those splits. That's the Rattletrap of old. The old Rattletrap listening to the New Testament.

From rattletrap on Wed, Dec 02, 2009 at 10:56:34 from 70.192.167.129

I'll switch to Isaiah on Friday and let you know :) My bible study group is in Isaiah right now anyway so it seems appropriate.

"...they shall run and not be weary..." - IS 40:31. I'm feeling good about this already :)

From Kelli on Wed, Dec 02, 2009 at 21:43:19 from 71.219.71.229

VERY NICE!!!! Lookin' good and strong. You sure got that speed back fast!

Have a great rest of the week and weekend! I guess there are no fun motor cycle trips anytime soon, huh? Even in Utah, I still see guys out there riding those things in the freezing cold, they are crazy!

From rattletrap on Thu, Dec 03, 2009 at 01:50:06 from 24.19.93.139

Yep I'm getting the speed back, but I'm still grasping for some endurance.

Actually, we've been pretty busy with biker stuff lately. We just did the annual Thanksgiving ride for the BASH Foodbank and this Saturday is the second biggest biker event in the state, The Olympia Toy Run. It's a police escorted biker parade across town. Last year over 10,000 bikers showed up with toys for the Salvation Army. This is a pic I took from the roof of the mall where it starts last year:

http://www.wideglide.com/forum/download/file.php?id=114&mode=view

Earlier tonight my CMA group volunteered directing traffic at the Candlelight Prayer Vigil for the 4 Lakewood Police officer's that were shot and killed this week.

From Kelli on Thu, Dec 03, 2009 at 09:47:40 from 71.219.71.229

Okay, that police shooting is so sad and upsetting. Things like that are the reason I do not watch the news.

So, how does one bundle up to ride in the cold weather?? Sounds like you do have some cool stuff going on, little did I know that biking never stops.

From rattletrap on Thu, Dec 03, 2009 at 11:00:07 from 70.192.152.11

Yes, it's very sad and upsetting, especially when it happens so close to home.

Keeping warm on the bike is all about layers unless you have lots of money to buy electric heated clothing. I'm not one of those fortunate ones :)

From Kelli on Thu, Dec 03, 2009 at 14:35:32 from 71.219.71.229

My husband has been working an a talk/speech the last two days. They are having a fallen officers memorial and this last episode really has him upset. So very sad.

Is there really such things as heated clothing?? I need some for running!

From april27 on Fri, Dec 04, 2009 at 11:23:50 from 99.188.251.180

Kelli I don't know electric heated clothing but I do own two Mizuno Breath Thermo shirts. They react with your sweat and make it nice and warm. They are a smidge to warm for me in anything above 30 but if it is windy I will still wear it...they have pants too (but I don't have those) and I think they even have sports bras, gloves, hats etc...

From Kelli on Fri, Dec 04, 2009 at 12:16:48 from 71.219.71.229

I want the gloves!!!

From rattletrap on Fri, Dec 04, 2009 at 12:47:07 from 70.193.239.185

I have the mizuno breathe gloves and they ROCK! I paid $16 for them on amazon.com and they're worth every penny.

From rattletrap on Fri, Dec 04, 2009 at 16:39:31 from 24.19.93.139

If you don't mind carrying a motorcycle battery with you, these clothes will definitely keep you warm :)

http://gerbing.com/

From Kelli on Fri, Dec 04, 2009 at 17:10:03 from 71.219.71.229

What is one more thing to carry, right????

Aside from my face, my fingers are the coldest things when I run and the last to warm up. I need to get better gloves!

Total Distance
5.00

8:30am

I only had an hour to run and shower at the Y while Kym was at the doc today. I decided to run 5 under 7 which was pretty easy on the cushy, padded, indoor track. It was nice and warm inside too :)

6:53
6:41
6:36
6:33
6:32

Asics 2130blk Miles: 5.00
Comments
From Burt on Fri, Dec 04, 2009 at 14:52:06 from 12.231.112.98

Superman!

From rattletrap on Fri, Dec 04, 2009 at 16:16:54 from 24.19.93.139

Not quite superman, but the padded track felt so springy I might have been able to leap a small building in a single bound :)

I also listened to the first 8 chapters of Isaiah. Maybe that helped? I want to try and finish it on my long run Sunday.

From rattletrap on Fri, Dec 04, 2009 at 16:26:33 from 24.19.93.139

Well, I probably won't finish Isaiah since the rest of the book is 3.4 hours long. I'll try to make it to chapter 40:31, that's only an hour and 49 minutes from where I left off.

From Burt on Fri, Dec 04, 2009 at 16:42:14 from 12.231.112.98

Yeah. Isaiah's pretty long. Plus you have to listen to it 1325 times to understand it.

From april27 on Sat, Dec 05, 2009 at 10:20:19 from 99.188.251.180

Is this the bible on tape/ipod?

From rattletrap on Sat, Dec 05, 2009 at 10:37:11 from 24.19.93.139

It's an MP3 version of the NIV read by Max Mclean.

http://www.listenersbible.com/about_max/max_mclean

He has a very cool accent and I never get tired of listening.

From april27 on Sat, Dec 05, 2009 at 14:30:54 from 99.188.251.180

I wanted to try to get a sample of his voice so see if it woudl annoy me to listen to it for 77 hours! It sounds like a good idea though!

From rattletrap on Sat, Dec 05, 2009 at 18:51:37 from 24.19.93.139

On the main page there's a daily Proverb and a sample from Ephesians in the right hand column.

http://www.listenersbible.com/

From april27 on Sun, Dec 06, 2009 at 11:41:54 from 99.188.251.180

I have a friend that said she would borrow it to me. I think she has the ESV version though

Total Distance
20.15

7:15am

I felt like I was dressed for battle this morning wearing sweats, 2 shirts, beanie, gloves w/hotties, garmin w/hrm, and mp3 player. I did a big 17 mile loop around Lakewood and got farther away from home than I've been on foot since May. It was cold and very windy, but the way I was dressed, it never really bothered me. The first 15 went by pretty easy, the last two required a little more work, but they weren't too terrible. I probably should have drank more before I left, when I got home I chugged two 32oz bottles of sportdrink and was still a little thirsty. That couldn't be good.Oh, I also listened to chapters 9-45 of Isaiah. Good stuff :)

Distance    Split pace
1.00    7:18
2.00    7:39
3.00    7:22
4.00    7:34
5.00    7:36
6.00    7:33
7.00    7:31
8.00    7:36
9.00    7:29
10.00    7:22
11.00    7:29
12.00    7:39
13.00    7:32
14.00    7:39
15.00    7:44
16.00    7:39
17.00    7:26
17.15    7:30

 

I treated myself to a big eggnog latte and then ran 3 more easy miles with Kym at the Y on the indoor track after church.

9:53
9:40
9:30

Comments
From Snoqualmie on Sun, Dec 06, 2009 at 14:23:14 from 24.18.192.33

Great run! I am so impressed by the consistency of your splits. When I can keep that consistent I'll be very pleased with myself!

From Burt on Sun, Dec 06, 2009 at 20:34:36 from 98.177.216.165

Did somebody say egg nog. Well, now that I know where you live, I'll be coming over for a glass.

From rattletrap on Mon, Dec 07, 2009 at 10:06:53 from 24.19.93.139

Come on over, any time.

From april27 on Mon, Dec 07, 2009 at 21:48:42 from 99.188.251.180

Impressive! YOu did a great job! I wish I was so consistent with my splits!

From Kelli on Mon, Dec 07, 2009 at 22:23:19 from 71.219.71.229

Those are some fast 17 miles there!! And I am glad you dressed like a warrior runner!

Isiah is HARD stuff. I need Isiah for dummies, there has to be such a thing!

From rattletrap on Tue, Dec 08, 2009 at 12:46:24 from 70.192.96.141

April27 - Thanks. I was shooting for 7:30s so I guess I did pretty good.

Kelli - That's not so fast considering I'm at sea level, it was mostly flat and it was down in the low thirties. I had to run in the 7s just to keep warm! You are the speedy one.

Isaiah is hard, but full of truth and wisdom. Someday I hope to fully grasp it all. I bet they do have dummies books for the bible; they have them for just about everything. Oh, and if I was Burt I'd tease you for spelling Isaiah wrong, but I'm not, so I wont :)

From Burt on Tue, Dec 08, 2009 at 12:48:14 from 12.231.112.98

But I am, so I will. Kelli, Kelli, Kelli. Run a spell check for crying out loud.

From Kelli on Tue, Dec 08, 2009 at 15:34:21 from 71.219.71.229

I spelled it wrong on purpose just to see if anyone was paying attention!!! I only left out one letter.

I guess it would be hard to convince anyone out there that I really am kind of smart?!?

(Isaiah and Isiah both come out correct on my spell check, just so you know!)

From Burt on Tue, Dec 08, 2009 at 15:51:54 from 12.231.112.98

Hey, hey. Nobody's perfect. We understand. But some of us are less perfect than others...

From Kelli on Tue, Dec 08, 2009 at 15:59:39 from 71.219.71.229

Just place me at the bottom of the barrel, I am comfy there.

Total Distance
8.07

5:00am

10°! I think that might be a record for Steilacoom. Eyes watering from the breeze in my face, tears frozen in my eyelashes! BRRRRRR.

Distance    Split pace
1.00    7:20
2.00    7:43
3.00    7:24
4.00    7:18
5.00    7:24
6.00    7:34
7.00    7:03
8.00    6:43
8.07    6:29
 


Asics 2130blk Miles: 8.07
Comments
From Kelli on Wed, Dec 09, 2009 at 19:44:08 from 71.219.71.229

OKay, today I was at the bookstore and they did have some Isaiah for dummies type books!!! The titles were a little nicer, but the books are out there.

Nice workout speed demon! I hear ya on the cold. It also kind of makes me drool at the beginning, is that weird or what? I chew gum so I will not get thirsty, and the saliva just goes crazy in the freezing cold.

From rattletrap on Wed, Dec 09, 2009 at 21:01:34 from 70.192.181.20

eeewwwwww gross

I think I saw that in a zombie movie once.... no, wait, twice :) Do you chew red gum?

From Kelli on Wed, Dec 09, 2009 at 21:48:57 from 71.219.71.229

Any color of gum I can find (usually blue).

Total Distance
8.10

6:00am

Oooh it warmed up to 11°. I'm glad I didn't plan a really long run for this weekend, I don't think I could handle these temps for more than an hour. I'm a generating a lot of laundy with all these layers. I'm sure Kym is glad I'm not running 6 days a week. I'm hoping every other day and a long run every other weekend will be sufficient to maintain where I'm at until a couple months before the Green River Marathon. I feel like I'm up to the BQ task now, but I don't want to pay big $ to run in a winter marathon since Boston reg. is closed for '10.

Distance    Split pace
1.00    7:24
2.00    7:40 The hill
3.00    7:12
4.00    7:24
5.00    7:14
6.00    7:40 The hill round two
7.00    7:07
8.00    6:57
8.09    7:14

Asics 2130blk Miles: 8.10
Comments
From april27 on Fri, Dec 11, 2009 at 11:19:01 from 99.188.251.180

11 degrees is warm! I knwo it sounds gross...but I just keep hanging my clothes up to dry and then re wear them the next day. They don't stink and even if they did who is going to sniff me? LOL

From Burt on Fri, Dec 11, 2009 at 11:44:51 from 12.231.112.98

I'll sniff you April. I will.

From Burt on Fri, Dec 11, 2009 at 11:45:08 from 12.231.112.98

Just kidding :)

From rattletrap on Fri, Dec 11, 2009 at 14:12:03 from 24.19.93.139

April27 - I recycle my sweatpants like that once in a while, but my shirts just get too nasty.

Burt - I can send you one of the those shirts to sniff, but it probably wouldn't be the same :)

From Burt on Fri, Dec 11, 2009 at 14:15:03 from 12.231.112.98

...hmmmm...let me think about that one...

From Kelli on Fri, Dec 11, 2009 at 19:01:52 from 71.219.95.151

I sweat like crazy, cold or not. No recycling here! However, the clothes stink even when you wash them, I need to go buy more of that special detergent!!

I wish i could mail you some funeral potatoes, there are the next best thing to tempura veggies!!!'

I think your training plan sounds very smart, and I agree with not spending a ton since darn Boston closed so early.

From april27 on Fri, Dec 11, 2009 at 22:51:22 from 99.188.251.180

Kelli--what kind of detergent?

Burt--I just may let you! ahahha but you may pass out! hahaha

From Burt on Fri, Dec 11, 2009 at 23:00:29 from 98.177.216.165

http://www.dailyspark.com/blog.asp?post=does_it_really_win_high_performance_sports_detergent

From Kelli on Sat, Dec 12, 2009 at 01:21:08 from 71.219.95.151

http://www.windetergent.com/

I buy it at Sports Authority. It is almost $7 for a little bottle, so I do not use it every time, but every few times my clothes need it! It works pretty darn well.

From Kelli on Sat, Dec 12, 2009 at 01:22:21 from 71.219.95.151

Oops, I did not see Burt's post, but YEP, that is the stuff.

From Burt on Sat, Dec 12, 2009 at 02:32:18 from 98.177.216.165

great minds, Kelli...

Total Distance
10.29

7:00am

I planned on running with a friend today so I left my MP3 player at home and ended up running by myself with no audio bible ( I did finish Isaiah on Friday's run). I changed my regular route and ran lots of hills today. I think I could have ran them all faster, but I started out pretty easy and picked up the pace or effort depending on the grade just a little with each mile. Mile 8 wasn't really that steep, but I was really regretting the quart of eggnogg I drank last night. I don't think I'll do that again. The rest of the run was really good. Next weekend I think I'll do another long one between 15 and 20.

Distance    Split pace
1.00    7:47
2.00    7:47
3.00    7:54
4.00    7:42
5.00    7:30
6.00    7:33
7.00    7:25
8.00    7:46
9.00    7:22
10.00    7:12
10.29    7:07

Asics 2130blk Miles: 10.29
Total Distance
8.09

5:00am

41° and I dreessed for 11°! I had to shed the hotties at mile 3, the gloves at mile 4, the beanie at 5. I was sweating so much I think I lost about a pound per mile.

Distance    Split pace
1.00    7:22
2.00    7:36
3.00    7:19
4.00    7:17
5.00    7:18
6.00    7:39
7.00    7:12
8.00    7:08
8.09    6:57

Asics 2130blk Miles: 8.09
Comments
From Burt on Tue, Dec 15, 2009 at 12:33:48 from 12.231.112.98

Hey, it was 41 here, too. My fingers got cold, but it wasn't too bad. I did dress warmer than normal, but no gloves or beanies for me.

From rattletrap on Tue, Dec 15, 2009 at 13:34:52 from 75.216.77.137

The forecast looks the same here for the rest of the week. I'll be travelling light tomorrow. I don't know what I was thinking this morning, I should have known to leave all that stuff at home as soon as I stepped outside.

From april27 on Wed, Dec 16, 2009 at 13:37:13 from 99.188.251.180

LOL I hate when I do that! Today was zero degrees and tomorrow till be in the 20's so I will probably dress too warm...LOL

Total Distance
8.09

5:00am

Nice quiet run. No traffic, no ice, no rain, no wind :)

Distance    Split pace
1.00    7:28
2.00    7:36
3.00    7:14
4.00    7:20
5.00    7:21
6.00    7:36
7.00    7:13
8.00    7:06
8.09    7:02

Asics 2130blk Miles: 8.09
Total Distance
8.10

7:00am

Lots of energy left towards the end so I picked up the pace a little more than usual for the last couple miles. I'm looking forward to my long run on Sunday!

It's been a year now since I joined the blog and aside from making some new friends I have set new PRs for every distance up to 21 miles and I know a Boston qualifying marathon is just around the corner! Thank you Sasha for creating this site and thanks to all the fastrunning bloggers for your support and encouragement!

Distance    Split pace
1.00    7:26
2.00    7:41
3.00    7:13
4.00    7:21
5.00    7:27
6.00    7:41
7.00    7:09
8.00    6:49
8.10    6:24

Asics 2130blk Miles: 8.10
Comments
From Kelli on Fri, Dec 18, 2009 at 12:29:59 from 71.219.95.151

Indeed it is! Stay injury free and it is yours for the taking. You are one heck of a runner.

From april27 on Fri, Dec 18, 2009 at 20:22:46 from 99.188.251.180

That is so awesome!

Total Distance
14.42

7:30am

Late start today. I ate a banana about 10 minutes before I left and it stayed down until mile 9. After that I wasn't feeling good about doing many more miles. I cut my planned route for 17 short and shaved off a few miles. Now that I'm home I kind of wish I had toughed it out and gone the distance.

Distance    Split pace
1.00    7:19
2.00    7:32
3.00    7:14
4.00    7:25
5.00    7:29
6.00    7:26
7.00    7:25
8.00    7:37
9.00    7:30
10.00    7:32
11.00    7:35
12.00    7:29
13.00    7:31
14.00    7:20
14.42    7:14

Asics 2130blk Miles: 14.42
Comments
From april27 on Mon, Dec 21, 2009 at 16:20:34 from 99.188.251.180

Nice splits! you are doing awesome! Don't you ahve a TM? maybe you could have done the rest on it?

From rattletrap on Mon, Dec 21, 2009 at 16:43:18 from 75.216.44.49

No TM for me. I'd rather run barefoot on broken glass :)

From april27 on Mon, Dec 21, 2009 at 23:54:10 from 99.188.251.180

LOL...and ditto...guess that is why I got an elliptical!

Total Distance
8.03

7:00am

I didn't realize how cold it was and left under-dressed for an 8 miler. I wasn't running fast enough to keep warm and most of my fingers went numb during miles 6 and 7. The last mile was all about a hot shower!

Distance    Split pace
1.00    7:11
2.00    7:33
3.00    7:00
4.00    7:07
5.00    7:09
6.00    7:17
7.00    6:51
8.00    6:10
8.03    5:58

Asics 2130blk Miles: 8.03
Total Distance
8.09

8:00am

Merry Christmas!
Jake was up before sunrise this morning anxious to open gifts. After our little gift exchange, Kym and Jake both drifted back to sleep on the couches and I went out for a run. We didn't get any snow, but it was 28° and everything was covered with frost. It was a beautiful and peaceful morning. I listened to the book of Matthew while I ran and really enjoyed the time alone. The rest of my day will be filled with family get-togethers and LOTS of food.

Distance    Split pace
1.00    7:25
2.00    7:32
3.00    7:09
4.00    7:09
5.00    7:11
6.00    7:32
7.00    7:04
8.00    6:58
8.09    6:55

Asics 2130blk Miles: 8.09
Comments
From Burt on Fri, Dec 25, 2009 at 13:08:06 from 98.177.216.165

Appropriate listening for the day. Merry Christmas.

From april27 on Fri, Dec 25, 2009 at 23:46:52 from 99.188.251.180

Merry Christmas!

Total Distance
15.00

9:30am

31° and lots of ice today. I planned on doing 12 miles and felt so good toward the end that I decided to stretch it out to 15. I tried to focus on slowing my pace for the long haul, but still needed to keep up a decent level of effort to stay warm. I'm really happy with both my time and how I felt at the end of this run. I could have easily done 20 at the same pace if I had more time.

Distance    Split pace
1.00    7:32
2.00    7:28
3.00    7:20
4.00    7:10
5.00    7:37
6.00    7:41
7.00    7:36
8.00    7:42
9.00    7:36
10.00    7:37
11.00    7:34
12.00    7:52
13.00    7:33
14.00    7:26
15.00    7:34

Asics 2130blk Miles: 15.00
Comments
From april27 on Sun, Dec 27, 2009 at 22:00:57 from 99.188.251.180

Look at you! Great splits and miles!

From Burt on Mon, Dec 28, 2009 at 11:14:25 from 206.19.214.144

At first I thought you meant 20 more.

Total Distance
8.09

5:00am

Last run of the year. These last four months have shown steady improvement with very little mileage. We'll see how long it takes at this rate before I level out. I don't want to ramp up my mileage too soon before the marathon this time.

Distance    Split pace
1.00    7:07
2.00    7:30
3.00    7:07
4.00    7:16
5.00    7:22
6.00    7:47
7.00    7:19
8.00    7:12
8.09    6:51

Asics 2130blk Miles: 8.09
Comments
From Burt on Wed, Dec 30, 2009 at 12:38:30 from 206.19.214.144

Solid running as always.

From april27 on Thu, Dec 31, 2009 at 17:31:59 from 99.188.251.180

yOu are doing great!

Happy New Year!

From rattletrap on Thu, Dec 31, 2009 at 18:15:41 from 24.19.93.139

Thanks! Are you guys ringing in the new year with a race tomorrow? I'm already getting psyched about the Resolution Run 5k! My wife and my youngest daughter are going to run it with me this year. We're having Fettuccine Alfredo for dinner tonight while we watch the Dunder Mifflin 5k episode of The Office :)

Total Distance
1671.31
Asics 1130 Miles: 354.52Asics TN544 Miles: 484.50Asics 2130 Miles: 263.80Asics 2130blk Miles: 433.32
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