Slowly moving to a sub-3

This race was a fund-raiser for my high school alma mater's XC team. I just found out about it the night before. It's kind of pathetic, but I think this is only my second race of the year. I didn't have very high expectations for my time and figured I was in 6:30/mile pace shape.

The course started on Washington High School's track. After the "gun" went off, I quickly found myself racing behind the leader. We did a lap on the track and then I looked at my watch... 5:30 pace! I put on the brakes knowing that even though I feel good now, I'd bonk in the last mile at that pace. I let 2 other runners pass me, but kept them in sight.

First mile in 5:56. It felt right even though it was faster than I expected. Front runners were still in my sight.

Second mile in 6:09. I was gaining on the third place runner. I caught up with him and passed him on Garfield Street. I closed the gap on the second place runner, but he was pretty far ahead.

Third mile in 5:56. Couldn't catch him, but finished strong anyway. Unofficial time of 18:45 (6:02/mi). My Garmin measured the course to be 3.14 miles (so Garmin says I ran a 5:58 pace); kudos to coach Allen Culp for accurately measuring the course!

Got to reconnect with my old friend, teammate and running buddy, Rob Kondrat, and met his family and exchanged contact info.

Total mileage for the day 6+: 2.58 mile warmup, and a 1/2 mile'ish cooldown. Later that day, I went on the longest bike ride I've done with Eric and Jim. I biked from my house to South Prairie on the Foothills Trail and back. Round trip of about 32 miles!

It probably would have been a good day to race a marathon. Now, I need to re-assess my goal time for Portland... 

Hike / Climb / Run in the Cascades (8:20:00)

Drove to the Denny Creek/ Lake Melakwa trailhead about 20 miles east of North Bend on I-90. I put on my hiking boots and instantly felt pain in my right ankle. The same pain developed in my two previous hikes, but I thought they were from me rolling my ankle in a previous run. Looks like a crease has been worn in the spot where I am feeling the pain. I decided to do the climb in my running shoes instead.

Hiked about 2 miles to Denny Creek. This is great place to take the family for a relatively easy 4 mile round-trip hike. The creek runs over solid rock making its own waterslide.

After crossing the creek, I hiked up to Hemlock Pass and back down to Lake Melakwa. This place is gorgeous! I'll definitely backpack and stay the night here some day.

After refilling my water bottle at the lake, I left the main trail and followed the faint boot-path up the ridge that leads to Kaleetan Peak, elevation of 6259 feet. At first, it was just a lightly-travelled, steep path through the woods, but then it became a class 2 scamble up a cliff.

After the cliff, I exited the forest onto a talus-covered ridge, went briefly back into a wooded area and then back onto the ridge to the summit of Peak 5700.  The ridge becomes a knife-edge with precipitous drops on either side, so the path decends down the SW side of the mountain into a talus-filled basin, then back up an avalanche gully to ridge.

After some more steep hiking up the ridge, the last obstacle awaits: A class 3 climb to the summit. I'm not very experienced in rock-climbing so it took me a while to figure out the handholds and foot placement, but it was a lot of fun!

At the summit, I had a clear view of mountains all around me! Mt Rainier, Glacier Peak, Mt. Adams, and Mt. Stuart, as well as many minor peaks were clearly visible. I ate some lunch, took some pictures and started the journey back to the trailhead.

After downclimbing the class 3 portion VERY slowly, I moved along back the way I came. At the lake, I refilled my water bottle and jumped in. The water was cold, but you could get used to it and swim for awhile. I didn't.

From the lake, I ran the remaining 4 miles up to Hemlock Pass and back down to the trailhead.

Travel time (including breaks): about 8:20

Distance: about 12 miles

Elevation gain: about 4000 feet

ZERO

I am very sore today, esp. in the quads, from yesterday's climb. I rode my bike to the office and back to help with recovery.

On the bike rides, the legs felt very tired. I wasn't sure if I could make it up 21st ST hill, but when the time came, I conquered it!

Legs got more sore as the day progressed. I'm not injured at all, just have delayed-onset muscle soreness (DOMS). I probably won't run until Thursday or Friday. 

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Soreness from the climb on Monday hit its peak around last night / this morning. Progressively got better throughout the day. 

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Soreness is much better now. I should be good to run tomorrow. 

ZERO

A patient of mine tripped and fell and her crown fell off, so I went to the office to take care of her this morning. I'm usually off on Fridays.

Then I went to the Puyallup Fair with the family. Ate a lot of scones! 

52:32 (8:14/mi)

Nice run to Shaw Rd, 39th AVE, up the hill to Pierce College, down to Bradley Lake, 23rd AVE, home. 

1:31:26 (7:37/mi)

Marathon Pace run:

To Bradley Lake, up the trail to Ferrucci Jr High (about 3 mi warmup)

2 miles at 7:10 pace on the track

Then tried to maintain the pace as I left the track, ran to 39th AVE, up the hill to Pierce College, back down to Bradley Lake for a loop, then back up to Ferrucci

2 more miles on the track at 7:00 pace (too fast- kept trying to slow down).

Then went back down to 23rd AVE and back home. (about 1.6 mi cooldown)

Left quad was a little sore towards the end of the run.

I'm still uncertain about what time goal I should have for Portland. That 5K really surprised me! I'll keep practicing M pace runs at 7:14 pace (3:10 goal). The speed is there, but I'm not sure about the endurance. M pace always feels harder in practice than on race day. 

ZERO

A little tired and slightly sore from yesterday's MP run. Bike commuted today (19 miles round trip). 

37:04 (8:06/mi)

Brad Lk x 2 

36:19 (7:56/mi)

Brad Lk x 2

I wanted to do a six miler today, but after a couple of miles I noticed that my left hamstring felt a little bit sore. I don't want to re-injure it again!

I'll have to remember to pull out the roller again. As Scott said a couple of months ago, "Roll, Baby, Roll!" 

Washington High School Alumni 5K

warmup: 2.18 mi, 17:46 (8:09/mi)

race: 5 km, 18:59 (6:07/mi)

cooldown: 0.96 mi, 7:31 (7:48/mi)

Same course as the Parkland Pace or Race 5K from 2 weeks ago, but on a hot evening. I wasn't expecting to do anything close to 18:45. This time I was only 14 seconds slower, but on a 80 degree day!

This is the only race where I hope to place poorly. Ideally, I'd like to see 7 high schoolers dominate the race. Unfortunately, only one student ran a sub-18 (I think), and I almost caught the 2nd place runner. Right on my heels was another alumnus, Fred, of the Class of '75. I hope I'm still running strong when I'm his age! He led me the whole way, it was only my kick that overtook him about 200 meters from the finish.

The team has a good-sized turnout this year. The coach said he lost 2 of his best runners due to their poor decisions and work-ethic. I see a lot of potential though and it's still early in the season. One of the kids asked if Fred and I could re-join the team! :)

Rob came to the race and brought his whole family of cheerleaders with him. I'm looking forward to future training runs, just like the old days!

Garmin data:

mile 1: 6:07

mile 2: 6:09

mile 3: 5:55

last 0.17 mile: 0:49 (4:48/mi)

38:19 (8:23/mi)

Brad Lk x 2 

31:15 (7:55/mi)

Brad Lk x 1

I was going to run longer, but I realized after the first street-block that we were out of coffee. Jodi was not going to be happy this morning without coffee (and I wanted some for breakfast too)! I ran back home, grabbed my wallet and backpack and hopped on the bike.

After a 4 mile round-trip bike ride, a fresh pound of whole bean coffee from Forza was sitting on the countertop of my kitchen. Then I hit road to do an easy run in the 30 minutes I had left (Jodi was walking with a friend at 8:30, so I had to hold down the fort).

2:49:57 (8:17/mi)

To Bradley Lake and around it once, down the hill to Good Sam Hospital, to the fish hatchery, into Clarks Creek Park, over to DeCoursey Park, down 7th Ave, North to Fred Meyer, East along the Puyallup Riverwalk trail, South to the Foothills trail, Up Shaw Road, through Brookmont, up the hill to 23rd AVE, back to Shaw Road, right on 39th AVE, up the hill to Pierce College, back down to Bradley lake, around the lake and back home.

Had to make a pit stop at Bradley Lake. On a few occasions I had to squeeze the cheeks!

This is my first 20 miler of the year. It's also the last day a long run can stimulate positive adaptations that will improve my fitness at Portland. Time to start the taper!

I felt great the whole way! (except for the occasional cheek-squeeze) The last 1.5 miles was under 7 min/mi pace. 

ZERO

Recovery day. I feel some slight soreness and a little weak from yesterday's long run. No injuries though! 

ZERO

Still just a bit sore and it's a busy week. Rest is more important. 

52:58 (8:37/mi)

Brad Lk x 4

It's getting dark in the morning now! I almost need my headlamp. Still T-shirt and shorts weather though.

I was tempted to pick up the pace and do a tempo or marathon pace run, but my left hamstring  felt a little weak. Had to remind myself that it's better to show up at the start slightly undertrained than injured. 

1:01:48 (7:58/mi)

Ran around Seatac Airport

It's Mastertrack weekend again! Four times a year, I meet with a group of dentists from the Academy of General Dentistry for a 4-day session of continuing dental education. We meet at a hotel near the Seatac Airport. Instead of driving back home during rush hour, I've found that it's more efficient if I just run and drive home later.

The first half of the run is a net downhill and the second half is a net uphill. I picked up the pace for the last few miles. Based on effort, I probably did 3-4 miles at M effort or faster, but based on time, only the last 2 miles were at M pace.

My left patellar tendon occasionally let out a very dull ache. Could be taper madness. 

ZERO

Mastertrack takes a lot out of me. So much information! So much thinking! Now I have to rethink the way root canals should be done for the best long-term success.

I was going to run after class, but decided to mingle at the social instead. Wine and cheese, yum! 

36:04 (7:54/mi)

Brad Lk x 2

Decided to run in the AM before class today. It won't be long before I'm routinely wearing a headlamp.

First 2 miles at 9 min pace. Last 2.5 miles at 7 min pace.

ZERO

Last Mastertrack day. Then went to the Puyallup Fair.

I've done some calculations on predicting my marathon time. The late Jim2, a well-respected and frequent contributor to the Runners World Online Forums, left a legacy of articles on the internet pertaining to running. One of the articles is on predicting a marathon time.

One of the best ways to predict a marathon time is from your current 10k time and your average weekly mileage. I don't have a 10k time but I can calculate it from my 5k times. My average mileage for the past 12 weeks has only been 30 mpw.

According to Jim2's article, you multiply your time by a factor based on your mileage. For 30 mpw, the factor is 5.5. For 40 mpw, it's 5.0. I did these calculations on a spreadsheet and came up with these possible goal times:

Conservative Jim2 time: 3:36 (8:15/mi)

Fastest Jim2 time: 3:13 (7:22/mi)

Midpoint Jim2 time: 3:35 (7:49/mi)

Some other goal/predictor times:

Portland Marathon PR: 3:27 (7:55/mi)

Marathon PR: 3:14 (7:24/mi)

BQ: 3:10 (7:15/mi)

McMillan Calculator: 3:02 (6:58/mi)

Daniels VDOT table: 3:01 (6:56/mi)

I feel like I have better than a 3:30 in me. I think I'll set my slowest goal to be a new Portland PR (3:27).

My BQ marathon pace (7:15/mi) feels a bit fast, but it's so much slower than what the calculators predict and it is close the the fastest Jim2 predictor time. I'll set BQ as my fastest goal (3:10).

The fastest Jim2 predictor would be a 1 minute PR for me, so this will be my main goal time (3:13).

Who knows, maybe I'll readjust these goals as the race nears.  

49:55 (8:07/mi)

Brad Lk x 4 

Brad Lk x 2

(need to update this blog and tomorrow's with Garmin data) 

Brad Lk x 4

Good run. It's getting darker and colder. I ran in shorts and T-shirt. No headlamp yet.

Just the faintest presence of an ache in my left pateller tendon. Hopefully tomorrow's hike in the mountains doesn't aggravate it. 

ZERO (sort of)

Went on hike with Chris and Rich up the Sahale Arm from Cascade Pass. Had to stop once we hit the glacier because we didn't bring our crampons and axes. The snow was very consolidated and not very soft. It would have been too easy to slip and slide into one of the hungry crevasses below. Sahale peak was just past the glacier.

Note to self: bring axe and crampons next time I hike to Cascade Pass. (and there WILL be a next time!)

The fall colors were out and the blueberries were delicious! Total hiking distance: about 12 miles. Elevation gain: about 4000 feet. 

ZERO

Went hiking with the family around Naches Peak by Chinook Pass. The Mountain was mostly obscurred by clouds, but many peaks could be seen in the distance. Fall colors everywhere and beautiful lakes and tarns around every corner.

Total hiking distance: 4 miles. Elevation gain: 900 feet.