All about that pace.

9:00am John 1-13

The sun came out after raining all night and it was just too nice out to not run! Spring is finally here! It's been a whole week since I've used hand warmers. I really had to focus to keep it easy today. The first mile wasn't bad, then I started daydreaming about Boston and sped up on the second mile even though it was uphill and into the wind. I caught myself after that and backed off until I had 6 miles behind me. I picked it up a little for miles 7 and 8, then finished with an easy 3. Tomorrow I'm going to sleep in and do an ultra-easy froyo run after work.   

Distance Split pace
1.00 7:42
2.00 7:33
3.00 7:37
4.00 7:42
5.00 7:39
6.00 7:40
7.00 6:53
8.00 6:41
9.00 7:36
10.00 7:31
11.00 7:38
11.03 7:25

It's a little too early to bank on it, but this is today's forecast for Patriot's Day! Oh, wouldn't that be nice?

5:50pm

One mile warm-down on the way to Black Bear.

Distance Split pace
1.00 7:00
1.14 6:45

6:00pm

Through the park and around the lake with my daughter Karina. Nobody else showed up so we went straight home afterward and BBQ'd with some friends.

Distance Split pace
1.00 9:08
2.00 9:48
3.00 9:26
3.39 9:16

5:00am John 14 - Acts 2

I lose my cardio capacity very quickly (possibly due to my former smoking habit) so tapering just doesn't seem natural or beneficial for me in that respect. I have also done some of my best long runs coming off of a hard training week so this seems like really shaky ground. But.... since all the cool kids are doing it and I don't have to worry about qualifying for anything, I'm going to try doing a moderate taper this time around and actually stick to it.

My official 2 week "taper plan":
My average weekly mileage for March was 60 so this week I'm going to knock it down to 45 miles or 75% volume, and next week 30 miles for 50%. I'm going to focus on MP miles or very close to MP so I don't get stuck in a slower groove. Hopefully this will keep me sharp and get me rested.

Distance Split pace
1.00 7:24
2.00 7:18
3.00 7:12
4.00 7:17
5.00 7:04
6.00 7:07
6.74 6:59

I skipped my run today because my foot started hurting at work yesterday. It was a sharp pain near the ball of my foot close to where it hurt from the neuroma last year. It bothered me all day so I went to Walmart after work to get some gel pads for my shoes. On the way back to my car it just stopped hurting like there was nothing ever there! I put 'em in my shoes anyway. Tomorrow I'm going to do a quick 5 in the morning to see how it feels and then 3 more with the Tacoma Runners after work. They are the beer drinking club with a serious running problem. I haven't been on a run with them for months. This week the Tacoma Art Museum is hosting the group and staying open late for us, even serving beer. The group is also doing a special running related art project for the museum before the run. It should be fun!

4:30am Acts 3-10

My foot was a little achy for the first mile. I don't think it's anything to worry about if it didn't get any worse by running on it. I'll run 3 more tonight and then a do short "long run" tomorrow to test drive my race clothes and try out some GU. That should cover my 45 for the week. Next week it's going to be tough to only run 30. Here's the announcement for tonights run:

How many sweaty beer drinkers can you pack into the Tacoma Art Museum after hours? We’ll find out this Thursday… The Art Museum is welcoming the Tacoma Runners to a very special Beer Run, complete with art – both for the viewing, and for us to create, and a chance to put your gently used running shoes towards a good cause. Oh, and of course there’s the running and the beer! Show up around 5 p.m. to donate some running shoes for a good cause and take part in a special community art project that celebrates running. And after our easy 3 mile run, we'll return to beer and more fun on the atrium as the museum remains open until 9 pm - only for Tacoma Runners. And don't forget to view the Hide/Seek exhibit that everyone is talking about!

You know you wanna go :)

The Art run was not what I expected... the people were friendly and cool as always, but the art project was very kindergarten and the exhibit was gay - literally. I did get in a couple good tempo miles and another mile to and from the car probably around 7 min pace. So there was that, and talking with a couple friends I haven't seen in a while. It could have been worse I guess :)

Distance Split pace
1.00 6:54
2.00 6:42
2.54 5:40
 

9:00am Acts 11 - Romans 7

Shooting for 7:10 pace today and nailed it on average.

The good: My foot was fine and the GU trial also went well. "Espresso Love" is the ticket, not too pasty or sweet. "Jet Blackberry" tasted great going down at mile 5 and 2 miles later I got to taste it again. Not so great the second time around. At mile 10 I had another Espresso love and it managed to bury the blackberry burps.

The bad: It was too cold and icy out to test drive my race shorts and figure out how to carry 4 packets of GU. Sweats, gloves, hand warmers, and a beanie was the uniform today :( I also had a number of phantom pains during the run, left knee, right calf, left ankle, all of which passed, but were still annoying.

The ugly: I didn't notice any increased energy level from taking the GU on this run. I was hoping it would tip the scales and make MP seem a little easier, especially for a short 15 miles. The worst thing was having to stop about the time the work will start in Boston. I really wanted to keep going, but I am trying to be good and stay on my taper plan.

If I ever start a rock band I'm going to name it "Phantom Itch".

Distance Split pace
1.00 7:16
2.00 7:04
3.00 7:06
4.00 7:09
5.00 7:14
6.00 7:13
7.00 7:13
8.00 7:08
9.00 7:09
10.00 7:10
11.00 7:13
12.00 7:08
13.00 7:10
14.00 7:11
14.66 7:13