LineUpAndWait

Back on the treadmill at the gym after work. Started fairly slow and just increased the incline until I got to 8. Decided to see how steep the machine would go. Got all the way up to 15!! That didn't last very long. Then backed the incline off while increasing the speed.

Cedar River Trail with the running group. Longest run since Tri-Cities. This one hurt a little. Really ran out of gas near the end.

Outbound 7 miles: 8:27 / 7:46 / 8:35 / 8:37 / 8:44 / 9:07 / 8:59 AP:8:36

Inbound 7 miles: 9:35 / 8:43 / 9:01 / 9:21 / 9:18 / 10:47 (walked a little) / 9:20 AP: 9:27

Still sore and tight from Saturday's run. Only managed enough motivation for 3.5 on the TM. Simulated an 800 on the TM. It was way too hard to only manage a 3:30.

After work on the TM. Before Christmas I had the place to myself and could use speakers for my ipad instead of earbuds. Now the gym is busy until after 7pm.

Treadmill after work.  Last 4 miles @ 8:15 pace

Group run on the Cedar River Trail.

Outbound 7 miles: 8:13 / 7:51 / 8:15 / 8:45 / 8:40 / 8:49 / 8:46 AP: 8:28

Inbound 7 miles: 8:28 / 8:45 / 8:48 / 8:51 / 8:39 / 9:08 / 9:12 AP: 8:50

Stronger run than last week. Still faded a little at the end but not nearly as much as last week.

Always sore after the Saturday Cedar Trail runs. Ran down the hill to the Soos Creek trail and back to shake out the soreness. Very hilly. Slow easy pace.

TM after work. Can't wait until the New Years resolution folks give up. I know that's selfish but I waited 20 minutes for a treadmill while some lady stood on a motionless treadmill streaching and talking to her boyfriend. She never even turned it on.

TM after work....

Evening run on the very hilly Lake Youngs Trail with Ron and Mary. This was a new experience for me. It gets dark this time of year just after 5:00pm up hear in the Pacific Northwest. We started at 5:30pm running with headlamps in a pretty thick fog. Kind of cool. Temps were in the upper 20s. Great run. AP was conservative because of the darkness and icy rutted footing in parts. Almost rolled my ankle a couple ot times. Realized I need to invest in a brighter LED headlamp. Looks like this might become a regular weekly run.

10 miles in 1:30:02 or AP 9:00.

Group run on the Cedar River Trail.

Legs seem tired from the hilly 10 miler on Thursday.

Outbound 7 Miles: 8:39 / 8:07 / 8:12 / 8:16 / 8:42 / 8:40 / 8:43 AP 8:28 (same as last week)

Inbound 7 Miles: 8:46 / 8:38 / 8:45 / 8:48 / 8:33 / 9:08 / 9:81 AP 8:47 ( slightly faster than last week)

1 mile cool down around Lake Wilderness.

I didn't pay attention to the Garmin during this run so I was surprised to see my pace was very close and even a little better than last week. It would have guessed it was going to be much slower.

Good base building week.

Ran Lake Youngs Trail again. Really getting tired of running in the cold and damp. I think I like the rain better than clear sky which means really cold and foggy. At least the rainy days are usually 10-15 degrees warmer.

Hotel tm in OAK.

Finally back on the home TM.

After work on the TM. Last 2 miles at 8:00 and 7:30 pace.

Group run on the Cedar River Trail. This is my yardstick run. I've done this one enough times to compare my fitness level from month to month. I forgot my garmin this morning so I turned around to go get it so that I would have another data point for comparison. It's an out and back 7 mile route. My running has been erratic due to all the traveling so my legs felt "fresh" this morning. My Garmin is going on me. I've run this so many times I know exacly how long the route is and today the garmin measured it short so my ave pace was a little better than recorded.

Outbound 7 miles AP 8:18 8:50 / 8:48 / 8:11 / 8:03 / 8:07 / 8:14 / 7:57

Inbound 7 miles: Garmin malfunctioned. Probably similar AP with the first 3 miles under 8mm and the last 2 miles around 9.

2 miles cool down around Lake Wilderness.

Went down to Soos Creek to get in a little pre Super Bowl run and try to shake out my sore legs from yesteray's workout. I only intended on doing maybe 4 or 5 but just kept going on the out portion of the the out and back route. I've run Soos creek lots of times but never notice the sign which show a connector route to the Lake Youngs trail, another one of my favorite runs. I see a Soos Creek / Lake Youngs long run in my future.

Pace was slow; around 9 mm.

3 mile into what felt like was going to be a really good run, I was interupted by work demands. An hour later I got back on the TM but it was hard to warm back up. Put in 2 more miles and then just called it a day.

TM

TM

8 Miles on the TM after work.

Cedar River Trail Group Run

Outbound 7 miles AP: 8:16 8:34 / 7:57 / 7:59 / 7:59 / 8:26 / 8:30 / 8:30

Inbound 7 miles: Garmin died but the pace was much slower due to a cold I've been fighting.

Went in to work to run on the treadmill at the gym. Nice and easy pace.

Hilly Lake Youngs Trail. Took the connector trail to the Soos Creek trail and back just to see how far it was.

AP 9:31.

After work on the TM.

TM at Home.

TM

First run at altitude in a long time. I've become very accustomed to the air at sea level.

AP: 8:32

8:32 / 8:42 / 8:39 / 8:30 / 8:20 / 8:26

Soos Creek out and back

Outbound: AP: 8:45 8:42 / 8:55 / 8:40 / 8:42

Inbound: AP:8:45 8:44 / 8:39 / 8:37 / 9:06

TM after work. AP was just under 9mm due to a slow 1st mile warm up. Last mile pace was 8mm.

TM after work.

Hilly, hilly Lake Youngs trail.

AP 9:05

9:11 / 8:30 / 9:13 / 9:41 / 9:17 / 8:58 / 9:06 / 9:37 / 8:23 / 8:31

Group run on the Cedar River Trail. Beautiful day clear and cool. Mt. Rainer was out of the clouds.

1 mile warm up before the group showed up just to make sure my right leg was OK from Thursday's run.

Outbound 7 miles AP 8:29 8:43 / 8:15 / 8:28 / 8:32 / 8:43 / 8:25 / 8:16. Legs felt heavy the whole way out. Had to continually remind myself that that was OK since my weekly mileage the past 2 weeks was way off.

Inbound 7.2 miles AP 8:36 8:17 / 8:25 / 8:22 / 8:32 / 8:24 / 9:10 / 8:56.

1 mile cool down around Lake Wilderness.

TM after work

I've been trying to get ready for Yakima which is rapidly approaching. My training prior to last week has been....lacking. Last week was a good week but the two weeks prior were pathetic. One thing or excuse after another kept getting in the way. Got back on track last week but had yet to do a long run this year. I decided if I didn't do it today then Yakima was in jeopardy of being just very long and painful jaunt. It's so hard for me to get ready for a Spring marathon and this one is really early. Just 3 1/2 weeks away. I've been considering doing a Soos Creek to Lake Youngs loop ever since I found a connector trail between the two. Very challenging course because they're both so hilly, especially Lake Youngs.

So off I went down the hill to Soos Creek, hung a left and headed north. Arrived at Lake Youngs after 5 miles and refueled a little with a couple of bite size Snickers and some Gatorade I'd stashed on my way home from work. Stashed the bottle and headed around Lake Youngs for 9.4 miles. Finished the loop, my Gatorade and 1 more Snicker before heading back down to Soos Creek. The last mile is crazy steep going back up hill. I was proud of my effort even though my mile split was slow. So tired when I finished.

First 14.17 Miles AP: 9:28 8:49 / 8:58 / 9:05 / 8:59 / 10:54 (wicked steep hill getting up to Lk Y) / 9:31 / 9:48 / 9:26 / 9:20 / 9:26 / 10:16 / 9:02 / 9:52 / 8:58 / 9:50 Reset my Garmin because it started beeping which usually means it's getting ready to lock up and I didn't want to lose my splits.

Next 5.83 Miles AP: 9:40 9:48 / 9:16 / 9:14 / 9:42 / 10:25 / 9:40

Glad that's done!

Second long run in as many weeks. Ran the exact same route as last Tuesday except ran clockwise around Lake Youngs.

14.29 Miles AP 8:54 (last Tuesday was 9:28) 8:37 / 8:34 / 8:24 / 8:17 / 10:11 (killer hill) / 8:52 / 9:00 / 8:51 / 8:58 / 8:47 / 9:18 / 8:51 / 8:52 / 9:09 / last .29 @8:51pace. Reset my Garmin at roughly the same place as last Tuesday for comparison.

5.71 Miles AP 9:21 (last Tuesday was 9:40) 9:18 / 8:38 / 9:20 / 9:34 / 9:58 / 9:21.

Group run on Lake Youngs trail.. This was the fastest I've ever done this trail. 1 hour 22 minutes. About an 8:15 pace on a very hilly trail. Legs felt heavy from the long run earlier in the week. I hope the legs recover for the Riverton half on Saturday. Hardcore run tonight. It was raining with lots of sleet and tiny ice pellets. The trail turned into a mud fest, especially on the east side. Wore a new pair of shoes to break them in for Yakima. I think they're ready to go.

Hotel TM in Durango, CO. My training plan is out the window.

Home for the Spring Break/Easter. 6 on the PRT loop.

Last easy 4 before on the Lake Youngs trail before Yakima.

AP: 8:38

Yakima River Marathon

Epic blow up.  Haven't even bothered to look up my time or check my Garmin.  Should have dropped out.  I hope I didn't injure myself.

First easy run since the Yaima disaster. Stayed in the back if the pack so as to not be tempted to go too fast or do all 14 miles.

Back in the saddle. Lake Youngs Trail in 1 hour 23 minutes plus cool down. No Garmin but AP was just under 9mm with the last 2 miles at about 8:30 to 8:40 pace.

Training plan called for 5 miles.

Ran down to the Soos Creek Trail.

1st mile warm up downhill most of the way in 8:41

2nd mile joined the trail in 8:29

3rd mile in 8:22

4th mile in 8:18

5th mile back up the hill in 8:36. Ran the hill faster going up it than down. Good sign.

AP: 8:29

Kentwood High track. First time since last fall. 6 X 800s. Most not very fast. Legs were tired from running up the hill yesterday. Two that I timed were 3:37 and 3:32.

1 mile easy at 8:49.

Lake Youngs Trail with Ron. Started at Dean's house and ran the steep hill rather than the road so the mileage was 9.5 miles. TT was 1:22:19 with AP of 8:43. Stayed with Ron pretty well except the very last hill when he put the hammer down in preparation for Big Sur in a couple of weeks. Steady rain the entire time. Not a downpour but a steady soaking rain. The trail got pretty wet and muddy especially the last 3 miles on the east side of the lake. I quit trying to miss the puddles and just ran through them. I always feel great when I finish a run in sloppy weather. Which is funny because I was such a fair weather runner before moving to SEA. Did another .5 to make it an even 10.

Hilly Lake Young's Trail.

Started from the parking area on the NW side and ran counter clockwise.

9.34 miles in 1:23:32 AP 8:57

9:35 / 8:35 / 8:59 / 9:13 / 8:46 / 8:41 / 8:54 / 9:14 / 8:47 / 8:18 pace last .34

Beautiful day. Almost 70 degrees and crystal clear. Rainier was out and glorious.

Hilly Lake Young's Trail 2nd day in a row.

Started at Dean's house and ran clockwise.

9.32 mils in 1:23:33 AP 8:58

8:55 / 8:40 / 9:07 / 8:59 / 9:20 / 8:44 / 9:06 / 8:47 / 9:14 / 8:30 pace last .32. Then .7 cool to make it an even 10.

This race was billed as having a series of hills to climb after mile 10 including a very steep section called "snake hill". That was true but actually the entire course was very, very hilly. Constant climbs and descents. Very few and brief flat sections. In fact the only flat section was running under the runways at SeaTac. Probably one of the more difficult half marathons I've done. Not a huge field (thus my age group win) but large enough to keep things interesting. I think the difficulty of the course scared away a lot of runners. If I were looking for a PR course, I wouldn't have chosen this one. Anyway, well organized.

7:30 / 7:47 / 8:19 / 8:55 / 7:27 / 8:40 / 8:17 / 8:12 / 7:30 / 8:38 / 11:35 ridiculously steep sections, all uphill / 8:30 / 8:00

At mile 11 I was running behind 3 guys who had passed me at various points during the race. One guy (green shirt) looked like he was in my age group. Neon green and blue shirt looked to be younger. I was running with the eventual 2nd place female when we approached the last aid station. She and green shirt stopped for a moment. I noticed blue shirt was coming back fast and neon green was matching my pace about 100yards ahead. Also heard green shirt trying to chase me down after he stopped. Focused on catching neon guy hoping to stay ahead of green shirt. Passed blue, caught neon finally but saw green shirt right behind me. Really wanted to beat the guy in green because I thought he was in my age group (later found out he was in the younger age group). Green shirt passed me but then just stayed 5 yards in front with about a mile to go. Legs recovered enough to pass green shirt and keep going. One of the few half marathons where I improved my position rather than faded at the end.

Not a fast time but a good effort.

Lake Young's Trail clockwise from the NW parking lot.

AP around 9mm in 1:24:05

My Garmin is acting up again. I've run Lk Young's at least 30 time and it always measures between 9.3 to 9.5 depending on a couple of route options. Tonight it measured at 9.02. Clearly way short.

Only 5 with Todd who is tapering for Tacoma on Sunday and Dale.

AP 8:45

Provo City Half Marathon 1:40:12

AP 7:38 7:30 / 7:13 / 7:34 / 7:27 / 7:19 / 7:38 / 7:41 / 7:34 / 7:50 / 7:42 / 8:03 / 7:53 / 7:49 / :59

3rd in AG

Darn those 13 seconds.

Lake Young's Trail from parking lot clockwise. First mile very very slow. Almost turned around before I got to the big hill. My legs were really tired from the 2 half marathons last week. Really just an easy recovery run. Ran the last hilly mile at MP.

AP 9:28

Lake Youngs Trail. Counterclockwise from the parking lot running the road instead of the steep gravel section.

9.35 miles in 1:24:28

9:24 / 8:36 / 8:49 / 9:16 / 9:09 / 8:55 / 9:09 / 9:30 / 8:48 / 2:51.

Lake Youngs Trail Clockwise from the NW parking lot. Ran the road hill instead of the short hill.

9.37 miles in 1:22:13. AP 8:47

Lake Youngs Trail Clockwise from NW parking lot in 1:22:34

Tonight measured 9.32 / AP 8:52

Lake Youngs Trail counterclockwise in 1:21:36.  Measured 9.35 miles today with AP 8:44

Morning run on the Lake Wilderness Trail with the Cedar River running group.  I haven't run with this group in over 2 1/2 months.  I really enjoy this group.  The miles go by so quickly.  My legs felt dead from doing Lake Youngs yesterday evening

Outbound 7 miles AP 8:25  8:55 / 8:19 / 8:26 / 8:26 / 8:20 / 8:06 / 8:22

Inbound 7 miles AP 8:28  8:14 / 7:58 / 8:09 / 8:25 / 8:43 / 8:54 / 8:56 

Lake Youngs Trail.

AP 8:59

9:40 / 8:47 / 8:29 / 9:26 / 8:43 / 8:53 / 9:16 / 9:20 / 8:26 / 1 mile cool.

Progressively faster as I warmed up. Sort of an out and back route.

Outbound 6 miles AP 8:41 9:14 / 8:41 / 8:34 / 8:33 / 8:28 / 8:34

Inbound 6 miles AP 8:03 8:19 / 8:10 / 8:04 / 8:01 / 7:48 / 7:55.

Felt great afterwards.

Morning run along the PRT. Felt like I was running in Seattle. Within a mile it started to sprinkle. Loved it.

AP 8:17 8:49 / 8:27 / 8:15 / 8:07 / 8:07 / 7:57.

Starting to readjust to the thinner air. Hopefully by the 8th I'll be fully acclimated.

AP 8:23 8:45 / 8:30 / 8:30 / 8:24 / 8:02 / 8:13 / 8:01

AP 8:28

8:52 / 8:32 / 8:287 / 8:44 / 8:23 / 8:15 / 8:15 /8:13

Ran during the hottest part of the day. Why??

2 miles easy (8:33). Then one mile hard (6:43).

Easy for tomorrow.

Utah Valley Marathon 3:50:11

I've run this marathon twice before with somewhat disappointing results. My training has been of better quality but very inconsistent due to working in Seattle and all the travel involved. My expectations for this run were not that high. I just wanted to have a good run and not another epic blow up like at Yakima. Somewhere south of 3:45 seemed doable. Over 4:00 would be very disappointing.

First part of the run started very well. Didn't go out too fast and everything felt controlled, sustainable, and comfortable. Almost too good to be true. Banking time for the rollers.

7:43 / 7:45 / 7:40 / 7:37 / 7:42 / 8:00.

I have been very fortunate in that I have never had a serious injury running. Towards the end of mile 7 everything changed. Felt a very sharp intense pain in my right leg. I'm sure it was my hamstring. I thought my race was over right there. Hobbled around as a herd of runners passed me. Managed to keep going but I was concerned I was causing damage and debated whether or not to stop. The first hill actually helped get me going again. Not very fast but still moving and my stride was returning to normal. I was definitely in survival mode but still in the race. Couldn't take advantage of the downhill for fear of taking too long of strides and aggravating the hamstring.

8:14 / 9:00 (felt like much longer) / 8:37 / 8:14 / 8:25 / 8:40 / 8:27 / 8:40.

Near the end of mile 15 disaster struck again. It was so hard to run conservatively on the downhill parts when everyone else is making good time and passing you. I got careless. Sharp pain in the right hamstring again. More intense. Walking, trotting, wondering if I should drop out. What are the chances I could get going again?

8:24 / 10:05 / 9:06 (maybe I can finish?) 9:32 / 8:59 / 9:26.

Really being conservative. Now it was getting warm. Trying to find something to run for.

9:04 / 9:20 / 9:42 / 10:31 (whatever) / 9:32 / 9:03 /

Darn those 12 seconds. I don't know why but it would have made me feel much better about the run.

Now I get to rehab a hamstring.

First test of the hamstring since the marathon. Meet the group at Lake Youngs. Ran with Ron for 5 easy miles.

AP 8:54 9:02 / 8:39 / 8:39 / 9:15 / 8:59 / 2:08 (8:45 pace).

Group Run at Lake Wilderness. Went short this morning since I am still in recovery mode from last Saturday's marathon.

4 miles outbound AP 8:09. 8:42 / 8:02 / 7:58 / 7:53

4miles inbound AP 7:55. 7:50 / 7:40 / 8:14 / 7:56

Traveling this week which always messes up my training schedule. I decided to go out for a few really easy mile to keep the hamstriing rehab going. Ran harder than I should have on Saturday so I forced myself to go very slow and only wore the Garmin to measure the distance.

Lake Youngs loop. Ran the downhills very slow and conservative in order to not aggravate the hamstring.

AP 9:09.

Group run on the Cedar River Trail. Smaller group than normal due to the Seattle RNR going on today. Really a fast group showed up today. My challenge was to not get dropped on the way back.

Big accomplishment today. First time I've run a negative split on the return leg! Also my best times outbound and inbound.

Outbound Leg AP: 8:13 8:28 / 8:10 / 8:19 / 8:09 / 8:06 / 8:09 / 8:09

Inbound Leg AP: 8:08

8:21 / 8:06 / 7:49 / 7:54 / 8:02 / 8:29 / 8:17

Nice and easy....

Lake Youngs solo. AP 9:22

Lake Youngs Trail with Dean.

Clockwise route 9.6 miles in 1:23:22. AP 8:41

Great pace on a hilly, hilly route.

Real lazy this morning. Slept in instead of meetinig the Cedar River Runners at Lake Wilderness. I'm always mad at myself when I'm in town and don't go. Ran hard at Lake Youngs on Thursday night Dean and my right hip was sore. So I justified sleeping in. Should have gone.

Went out on Soos Creek tonight in a rare "heatwave" here in Seattle. Only did 6 real easy to break in some new shoe I bought today at the Brooks Outlet in Bothell.

Big heat wave here in the Pacific Northwest. The humidity is so energy sapping. The plan was to get up early and run Lake Youngs before church before it got too hot and sticky. Slept in again instead. So I paid the price this evening around 6:30 pm. Hydrated well before the run. Nothing like running in a sauna.

AP: 8:58. The last 3 miles were like 9:30ish. Just soaked in sweat.

Even hotter tomorrow....

Lake Youngs Trail clockwise. Still rather hot and humid.

AP 8:58 The first 5 miles were around 8:30 pace and then I faded for a few miles.

Ran the last mile hard (almost all uphill) to make up for my lazy effort and push the AP under 9. Small victories.

Out of nowhere my twin girls wanted to go running with me today. We went over to the Draper Park and did a couple of laps and then a short out and back on the PRT. Mostly running with a little bit of walking. They really want to do a 5K. I think I'll encourage that....

To quote Aerosmith, "I'm baaaack, back in Seattle again". Close enough right.

Lake Youngs trail clockwise. AP 9:10.

Lake Youngs trail. 9.35 mile route. AP 8:45

Group run with the Cedar River Runners. Big group today. Only 5 of us did the whole 14 miles.

Outbound 7 miles AP: 8:15 8:42 / 8:34 / 8:02 / 8:09 / 8:16 / 8:00 / 7:56. It's alway interesting to me how slow the first 2 miles are since they are a net downhill.

Inbound 7 miles AP: 8:00 8:24 / 7:48 / 8:02 / 7:30 / 7:39 / 8:19 / 8:24. Someday I'll run those last 2 uphill miles faster.

1 mile cool.

Lake Youngs Trail.

AP 8:58

Ran a 5K for the first time in forever. The Interurban Runners Club put on a pancake flat 5K on where else but the Interurban trail in Auburn. One reason I haven't done a 5K has to do with the ridiculous cost of most 5Ks. This one was well run and only 10 bucks!

When I was in my mid 30s I ran a bunch of 5Ks with some guys from work. I never really trained much. I would occasionally do a 2.5 mile loop around my neighborhood but that was it. I was never fast. I think my best time was a 22:20. So my primary goal some 15+ years later was to see if I could beat my younger self. Second goal was to not hurt myself.

Mission accomplished 22:07

1st mile was 6:48 - not bad.

2nd mile was 7:12 - running mostly alone.

3rd was 7:28 - I felt my hamstring tug so I backed way off for fear of a UVM repeat.

last .1 was 39 seconds or 6:41 pace. Heard some guy trying to catch me so I broke into an all out sprint (for me) to stay ahead of him. I wish he had shown up sooner. Would have gotten sub 22.

Now I've got to go do another one because I know I can easily get under 22.

Spent the weekend in Portland watching by son swim. Last meet before he leaves on his mission. It's been a great ride. Ran 10 miles around Lake Youngs before catching a plane to HNL for work. It's been hard to log miles lately. Too many schedule disruptions.

AP 8:55

Koko Head Crater Trail on Oahu.

The web site said it was about 1.5 miles from the parking lot. Seemed about right. The kicker was the 1200 foot climb. Great views at the top.

Three easy ones on the hotel treadmill. Eating way too much and running way to little.

Lake Young Trail. It's easy to tell I haven't been running much.

AP 9:05

It's been impossible to keep on any kind of consistent training schedule with all the traveling the last 4 weeks required by my work. Been to some cool places and done some cool things but I can't do 40-50 miles a week on a hotel treadmill.

Cedar River Group Run.

I got to find out today how much the lay off has cost me.

Outbound 7 miles AP 8:05 8:40 / 7:52 / 7:50 / 7:54 / 8:03 / 8:10 / 8:09. Made a choice to stick with the lead group for as long as I could knowing most of them are running pretty fast and would run the return leg even faster. Stayed with them through 4 miles.

Inbound 7 miles AP 8:34 8:13 / 8:22 / 8:28 / 8:23 / 8:35 / 9:10 / 8:53. This was where the lay off really showed. A month ago I was able to negative split the inbound leg. The last two slightly uphill miles just zapped me.

5 weeks until TOU. I wonder if I can salvage enough training to make it worth my while.

Slow and easy. Yesterday's run hurt more than it should.

Lake Youngs. AP: 9:06

Lake Youngs. AP: 9:05

Lake Youngs. Last 5 miles with Cedar River Runners. Last 2 miles AP: 8:00 because Dean wanted to pick it up a little,

Lake Youngs....

Lake Youngs AP 9:05

Cedar River Trail. Way slower than I wanted. Most of the group just did a few slow ones for Tunnel Light Marathon tomorrow. AP: 8:45

9:00 / 8:36 / 7:45 / last easy ?

7:29 / 7:30. Felt easy.

TOU DNF. Hip was all jacked up and i just didn't see the point in suffering through it for a 4+ hour time.

Down the hill to Soos Creek trail for an out and back. AP 8:19

8:14 / 8:37 / 7:00?? / 8:15 / 8:35 / 8:17 / 8:32 / 8:25 / 9:04 (uphill) / 8:06

Light rain for most of the run. We've had heavy rains the last couple of days so the Soos Creek trail has water over it in a couple of places. At one spot I had to wade through 6-8 inches of water for about 20 yards (twice). I am so accustomed to running completely wet from head to toe.

Hilly Lake Youngs Trail. No Garmin so I just timed it. Around 9:10 pace.

Started out nice but started to rain about 3 miles in. It was muddy by the time I got to the east side of the trail. Rained hard for the next 6 miles. I love finishing completely drenched with mud up to my knees.

Group run @ Lake Youngs.

Ron and I arrived late so we missed the main group.  When we started down the trail we couldn't see the main group so they had atleast a 6-7 minute head start on us. It's always great to run this hilly trail with a faster runner. First couple of miles were pretty slow to warm up. Then Ron picked things up. We ended up catching the main group just past mile 7. This variation of the run ends with a long uphill (about half a mile). Steeper at the bottom then tapering at the top. Ran the hill well tonight. Finished strong. AP: 8:43 9:13 / 9:04 / 8:44 / 8:35 / 8:35 / 8:00 / 8:30 / 8:26 / 8:36 / 7:29 (last .35 timed).

Group Run @ Cedar River Trail

Rather tired this morning. Haven't done this many miles in a week for a long time. Only planned on doing 10-12 but after 5 miles on the outbound leg our large group had dwindled to just 3 of us. Thomas convince me to continue to Landsberg Park.

Outbound 7 miles AP: 8:50 9:29 / 8:44 / 8:56 / 8:43 / 8:30 / 8:42 / 8:52. A little disappointed we were so slow. I am always surprise by how slow the 1st mile is because the first 2 miles have a gentle downhill incline except for one very short downhill near the end of mile 2.

Inbound 7 miles: AP: 8:29 8:38 / 8:26 / 8:30 / 8:21 / 8:35 / 8:36 (always try to run this return uphill faster than the outbound downhill mile 2) / 8:27.

Lake Youngs real slow...

Quick run around Lake Youngs before my flight. Started early enough to get 6 miles in before meeting up with Ron and Todd at the southeast corner of the trail. 9.05 miles in 1:18:09. AP 8:39

8:39 / 8:33 / 8:11 / 8:25 / 8:07 / 8:51 / 8:57 / 9:01 / 9:08

PRT loop.

Thursday night group run around Lake Youngs. 9.65 in 1:21:30. AP 8:28

8:47 / 8:31 / 8:54 / 8:10 / 8:32 / 7:59 / 8:34 / 8:42 / 8:06 / 8:28

9.7 miles along Soos Creek out and back in 1:22:38. AP 8:32

8:55 / 8:42 / 8:20 / 8:29 / 8:26 / 8:15 / 8:22 / 8:35 / 8:46 / 8:23

Lake Youngs AP 8:50

Lake Youngs AP 8:51

TM @ the hotel in Boise.

PRT loop. AP 8:26 8:51 / 8:30 / 8:26 / 8:27 / 7:58

Lake Youngs counter clockwise. Left the Garmin plugged in at work so no time. Easy pace just trying to burn off all the crap I ate during my 2300 mile road trip.

aPRT Loop AP: 8:26

Lake Youngs Trail clockwise. Slow AP: 9:24

Group run with the Cedar River Runners. Lake Wilderness lodge out and back on the Cedar River trail.

Outbound 7 miles AP: 8:12 8:36 / 7:57 / 8:16 / 8:13 / 8:02 / 8:12 / 8:09.

Inbound 7 miles AP: 8:15 8:02 / 7:51 / 7:59 / 8:12 / 8:10 / 8:47 / 8:50.

Kind of tanked the last 2 uphill miles. Huge group (10 runners) went the entire 14 miles.

Lake Youngs Trail counterclockwise. Easy pace.

Hard core conditions. Steady and periodic heavy rain showers. That always makes the east side of the trail muddy. Just have to embrace the puddles. The footing gets poor on that section so if you try to avoid the puddles you're likely to snap an ankle. Here in Seattle I tend throw my running shoes in the washer atleast once a week.

Lake Youngs Trail - Counterclockwise.

Group run in the dark with headlamps. AP 8:55.

Group Run with the Cedar River Runners from the Lake Wilderness lodge. Huge crowd today. 25 runners, 2 dogs. 11 runners did the whole 14 miles.

Outbound 7 miles AP 8:13 - 8:46 / 7:59 / 8:02 / 7:58 / 8:09 / 8:17 / 8:16.

Inbound 7 miles AP: 8:08 - 8:12 / 7:52 / 7:43 / 8:04 / 8:05 / 8:30 / 8:30

Lake Youngs easy

Human Race 5K with my girls.

PRT Loop AP 8:19

8:40 / 8:38 / 8:21 / 8:13 / 8:08 / 7:53 / 1 mile easy no time.

PRT Loop AP 8:14

8:19 / 8:12 / 8:17 / 8:18 / 8:14 / 8:17 / 7:58

Lake Youngs Trail - No watch.

TM

TM

Soos Creek out and back. AP: 8:37

Out: 9:01 (downhill warm ) / 8:45 / 8:30 / 8:28 / 8:21

Back: 8:27 / 8:23 / 9:04 / 8:30 / 8:43 (uphill).

Lake Youngs Trail counter clockwise. No watch.

Lake Youngs Trail clockwise with Ron. AP 8:39

9:40 / 8:48 / 8:44 / 8:15 / 8:47 / 8:11 / 8:41 / 8:19 / 8:31 /8:50

Cedar River Runners from Lake Wilderness Lodge.

Started early with Ron and Thomas so we could get to Landsburg park before the start of the Pigtail Flatass Marathon/50K. Lots of Cedar River runners were in the field.

7 miles outbound AP: 8:38 9:08 / 8:11 / 8:37 / 8:30 / 8:46 / 8:39 / 8:35

Started back by myself 5 minutes before the race started so I could see the leaders and cheer the CRR people at the Lake Wilderness turn off before finishing the last 2 miles.

7 miles inbound AP: 8:34 8:34 / 8:21 / 8:27 / 8:34 / 8:56 / 8:48 / 8:12.

TM

PRT Loop AP 8:32 9:07 / 8:31 / 8:25 / 8:29 / 8:30 / 8:18 / 8:19.

PRT loop. AP 8:12 8:24 / 8:13 / 8:21 / 8:19 / 8:14 / 7:46 / 8:08 / 8:05.

PRT Loop AP 8:12 8:40 / 8:01 / 8:16 / 8:25 / 8:01 / 8:06 / 8:10 / 7:55 / cool.