| Location: Puyallup,WA,USA Member Since: Apr 15, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: I've been running since I was a 7th grader in 1988. At Washington High School (Parkland, WA), I ran on the cross country team and did the 800m, 1600m, and 3200m in track and field.
In college, a hamstring injury and IT band pain ended my college competitive racing almost before it began. With the help of my cousin, Preston, who was in Physical Therapy School, my injuries healed and I began running again.
In the 2000's my goals shifted to attaining a BQ. After making nearly every mistake possible in the marathon, I finally BQ'd and then ran Boston in 2010.
Personal Records:
1600m: 4:31 (1992)
Marathon: 3:09:41 (2012) Short-Term Running Goals: Get my body weight below 180 lbs
Race a sub-40 10k
Consistently run 40+ miles/week Long-Term Running Goals: Sub 3 hour marathon PR
Race a sub 5 minute mile... one more time! (Last time I did it was when I was a teenager.) Personal: Check out my facebook Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Ghost 6 Lifetime Miles: | 4.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1022.56 | 128.05 | 21.75 | 8.77 | 0.00 | 0.00 | 0.00 | 1181.13 |
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| ASICS Nimbus 13 Miles: 502.31 | Flame Nimbus 13 Miles: 455.97 | Blur33 Miles: 177.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.65 |
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| ASICS Nimbus 13 Miles: 4.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.47 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.47 |
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| ASICS Nimbus 13 Miles: 11.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.88 |
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| ASICS Nimbus 13 Miles: 10.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
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| ASICS Nimbus 13 Miles: 4.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
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| ASICS Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.54 |
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| ASICS Nimbus 13 Miles: 4.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.48 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.48 |
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| ASICS Nimbus 13 Miles: 10.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.46 |
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| ASICS Nimbus 13 Miles: 7.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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| ASICS Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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| ASICS Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.04 |
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| ASICS Nimbus 13 Miles: 9.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
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| ASICS Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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| ASICS Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.81 |
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| ASICS Nimbus 13 Miles: 6.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| ASICS Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.72 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.72 |
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| ASICS Nimbus 13 Miles: 6.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.54 |
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| ASICS Nimbus 13 Miles: 4.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.89 |
| 44:23 (9:20) Run in storm in Princeville, Kauai |
| ASICS Nimbus 13 Miles: 3.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.58 |
| 1:07:25 (8:54/mi) Princeville, Kauai run. |
| ASICS Nimbus 13 Miles: 7.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.07 |
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49:32 (12:11/mi) Slow run exploring Kauai
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| ASICS Nimbus 13 Miles: 4.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| 37:56 (8:15/mi) Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.87 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.87 |
| 1:06:32 (11:21) Bumped into a friend on the Foothills trail and walked back with him. Forgot to hit the stop button. |
| ASICS Nimbus 13 Miles: 5.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.55 |
| 55:06 (9:56/mi) Ran on South Hill and explored Wildwood park trails. |
| ASICS Nimbus 13 Miles: 5.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 33:30 (7:21/mi) Had to tame some zip in my legs, so I did a tempo run. Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| 1:33:16 (9:14/mi) Office to Puyallup River, up the steep hill to the Buttes, found an RV park in back of the Buttes... and a trail too, took the trail to an unpaved county road... I was out in the boonies. Some rednecks were swearing at each other as they fed their burn pile. A pig decided to run alongside me for 50 meters or so. Three big dogs "welcomed" me in the middle of the dirt street. That's when I decided to turn around and retrace my steps rather than explore a new way back to the office. |
| ASICS Nimbus 13 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
| 36:06 (7:53/mi) Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.76 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.76 |
| 1:37:48 (9:05) Home to Puyallup River trail, to Sumner, to Tulip Farm, up Shaw Rd hill, back home |
| ASICS Nimbus 13 Miles: 10.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 40:11 (8:45/mi) Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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4.58 in 47:45 Ran in Wildwood Park on the fitness trail and explored new trails in the deeper parts of the woods.
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| ASICS Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.73 |
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10.73 in 1:32:34 Home to Van Leriop Tulip Farm, to Puyallup River, along Riverfront Trail, to Fred Meyer, bought a battery for my HRM, then back up S. Meridian hill, through Wildwood Park, back home.
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| ASICS Nimbus 13 Miles: 10.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Brad Lk run |
| ASICS Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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4.59 miles in 36:34 Bradley Lk run
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| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.38 |
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5.38 miles in 43:41 Ran from Pt. Defiance Park to Tacoma Waterfront. Then had a burger and beer at the RAM with Jodi and Ryan.
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| ASICS Nimbus 13 Miles: 5.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 15.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.14 |
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15.14 miles 1:57:07 Foothills trail from Orting to South Prairie and back. Ran with Scott. Pace was faster than my current easy/long pace, so I'll list it as M pace miles. This is the longest distance I've run in 2012, and I felt it! Last couple of miles were tough, but I can tell it was good for me. This is my first fastrunningblog entry! I used to keep a paper journal a few years ago, but then I got a Garmin and got lazy since everything is recorded. Time to change things up!
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| ASICS Nimbus 13 Miles: 15.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
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Standard Bradley Lake run: Home to Bradley Lake Park, 2 x around lake, and back. Found out the rain was coming back on Monday, so I opted to run the night before instead. Had to wear the headlamp, but I often have to do that for AM runs on workdays anyway. Wore my heart rate monitor for the first time in probably 2 years. I got a new battery for it about one week ago. Average HR was 145 bpm. 1.5 days since my run with Scott, and I hardly experienced any soreness! I was a little stiff for a few hours after the run, but no DOMS.
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| ASICS Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
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40:06 (8:47/mi) 134 bpm Bradley Lake 2x run.
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| ASICS Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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54:32 (8:52/mi) 131 bpm To Bradley Lake, 4x, and back. Felt great!
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
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52:06 (8:28/mi) Greenwater River Trail I'm taking my Mastertrack classes in Seatac for the next 4 days. Instead of driving back home in rush hour traffic, I'm just going for a run. A little rain, but not cold. Nice trail except the parts where the "temporary" levy was placed. I wonder when they are going to get a permanent solution? ...such a waste of prime urban trail!
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| ASICS Nimbus 13 Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.67 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.67 |
| 1:21:36 (8:26/mi) 141 bpm Mastertrack weekend: Ran from Marriott hotel, around Seatac Airport, up to Military Rd, and back to the hotel. Felt slight fatigue in my right hip at the IT band. |
| ASICS Nimbus 13 Miles: 9.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 39:13 (8:36/mi) Brad Lk run x2 Felt great. Beautiful sunrise! |
| ASICS Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.81 |
| 42:02 (8:44/mi) Bradley Lk run x2. I was looking up at the clouds, thinking, "these clouds look like they have the potential to rain", but the weather report was for 75 deg. mostly sunny skies. Then, it rained, but only for a couple of minutes. I lost track of how many laps I did around the lake and started to head home... I ended up turning around to do my second lap. |
| ASICS Nimbus 13 Miles: 4.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 39:30 (8:37/mi) Brad Lk run x2 |
| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 38:40 (8:29/mi) Brad Lk x2 Noticed some really nice sweet flower scents on my run to the lake. Then I got to smell the skunk cabbage at the lake. Had to hold back from the desire to surge several times. My legs are ready for a tempo run! |
| ASICS Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
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51:38 (8:24/mi)
Brad Lk x4 Wow! I can actually get a 6 miler in before work, and I don't have to wear a headlamp, gloves, pants, or a jacket! Seems like it's been forever since we had reasonable weather.
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| ASICS Nimbus 13 Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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37:17 (8:07/mi)
Brad Lk x2 Another great run. It rained and I didn't care!
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| ASICS Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.03 |
| 1:52:19 (9:20/mi) After living in Puyallup for 10 years, I actually found 2 new trails near my home! Combined with the community garden trails and the vast network of Clark's Creek Park trails, I had a great trail run! Elevation went from 400' (home) to 15' (Puyallup valley) to 350' (up the trails) to 15' (to Puyallup valley via Clarks Creek Park) to 350' (back up the trails for another loop) to 15' (Puyallup valley) to 400' (home). Some of the trails were overgrown, muddy, steep, or covered with debris from the winter... GREAT RUN!
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| ASICS Nimbus 13 Miles: 12.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.89 |
| 39:24 (8:04/mi) Ran to the UPS Store to deliver a business document. Because of that run, I didn't have to drive a car all day long. Mowed the lawn afterwards. This is my first 40 mile week of the year! My plan is to stay at this mileage and continue to run at an easy intensity for the next few weeks. Once the base is established, I'll decide if I should bump up the mileage again, or introduce some speed.
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| ASICS Nimbus 13 Miles: 4.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.88 |
| 1:00:55 (8:51/mi) Ran around Bradley Lake, up to Pierce College, back around the lake, back home. I wanted to go longer, but I needed to get home in time for breakfast with the family. Also, my current goal is to maintain a base of 40 mile weeks. The best way to do that is to run easy so I don't get overtired or injured. Once I get a solid base, then my training will get more interesting.
Feel a little soreness in my ankles / lower legs, and in my arms. The arm soreness is from assembling a big toy in my backyard on Friday. I think the ankle soreness is from the hilly 12 miler. There were some steep downhill sections where I had to hop fallen tree limbs at a fast speed that felt hard on the ankles.
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| ASICS Nimbus 13 Miles: 6.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
| 54:13 (8:48/mi) 131 bpm Brad Lk x 4 Ran in the rain. Relatively warm, little wind. Good run.
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| ASICS Nimbus 13 Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 38:33 (8:26/mi) Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
| About 52 min. Brad Lk x 4 A little cold. Ran with long sleeve shirt and shorts. I almost needed gloves.
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| ASICS Nimbus 13 Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 38:43 (8:29/mi) Brad Lk x 2 Woke up 1/2 hour late this AM. I almost didn't run, but then I convinced myself that there was at least enough time to run 2 miles before I had to leave for the office. I ended up doing my standard 4 1/2 miler. Great run!
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| ASICS Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.11 |
| 58:23 (8:12/mi) Ran in Manorwood, Ferrucci Jr High, and Pierce College. Had to deliver the registration form for the Tacoma Rainiers Baseball Scout Night to Chris (in Manorwood) before he left for work. I'm finally under 190 lbs! 190 is my unacceptable weight limit. Now it's time to lose another 10-15 lbs for a fall marathon.
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| ASICS Nimbus 13 Miles: 7.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.79 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.79 |
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1:52:35 (9:33/mi) Very hilly 11 1/2 mile run. Ran as high as Pierce College (540') and as low as downtown Puyallup valley (30-40'), with lots of ups and downs in-between. The trail system in Clarks Creek Park is amazing; it rivals Pt. Defiance Park in many ways. Pretty muddy though. Even though I'm trying to do all E pace runs right now, the hills obviously increased the intensity. I'm sure I was hovering near HRmax on the steep portions and was at threshold intensity for the more moderate uphills.
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| ASICS Nimbus 13 Miles: 11.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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52:03 (8:28/mi) Brad Lk x 4 Slight soreness in legs from yesterday. I wanted to do a more interesting 6-miler than the standard Bradley Lake run, but since it's a pretty flat course, I thought it would be better for recovery. My focus right now is on building a foundation and injury prevention.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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53:07 (8:38/mi) Brad Lk x 4 A little soreness is still present in the calf muscles from Saturday's run. Gotta keep it easy!
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
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51:18 (8:19/mi) Brad Lk x 4 Joints slightly stiff this morning, but everything loosened up after the first mile. I kept on speeding up, and had to force myself to slow down.
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| ASICS Nimbus 13 Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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52:13 (8:30/mi) Brad Lk x 4 Caught myself running too fast a few times and had to slow down. It might be time to introduce a few strides for a couple of runs a week.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
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48:14 (7:49/mi) Brad Lk x 4 The plan was to do a few strides to shake out the legs since they have been so hungry for speed. I spontaneously broke into a sprint after about 1.5 miles and continued to do "strides" throughout the rest of the run. I think this workout would be best described as a light fartlek. At no point was the cardiovascular system challenged; the legs just got a chance to break free from the shackles that I have placed on them.
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| ASICS Nimbus 13 Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.43 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.43 |
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1:54:55 (9:15/mi) Another trail run in Clark's Creek Park. Fun trails and lots of hills! Occasionally, when I would land on my right heel, I would get a sharp pain. I probably need to start shopping for new shoes.
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| ASICS Nimbus 13 Miles: 12.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 1:03:48 (8:45/mi) Ran to Brad. Lk. and to Pierce College for a 7 mile run and my first 50 mile week of the year. No problems with my right heel, but at the last 0.3 mile I felt a tightness under the ball of my big toe on my right foot. Went on an excellent hike to Bridal Veil Falls with the family later in the day. I think it was something like 4 miles roundtrip and about 1000' vertical gain. Lots of people on the trail, and for a good reason... The falls were spectacular! |
| ASICS Nimbus 13 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
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53:05 (8:40/mi) Brad Lk x 4 No aches or pains. Good run.
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| ASICS Nimbus 13 Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 51:38 (8:26/mi) Brad Lk x 4 Legs getting jumpy again. I'll do some strides tomorrow. |
| ASICS Nimbus 13 Miles: 6.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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49:50 (8:06/mi) Brad Lk x 4 w/strides Another beautiful morning! Did 8 or so strides in the 5th mile of the run.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
| 52:33 (8:33/mi) Brad Lk x 4 |
| ASICS Nimbus 13 Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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44.56 (8:28/mi) Woke up, went to make coffee, but was out of beans. Uh Oh... NO COFFEE! Decided to do a coffee run today. Ran to Wildwood Elementary School and measured the "track" (0.26 mi). Then cut through to Wildwood Park Dr., 37th Ave., Top Foods, bought a pound of coffee at Forza, Brad Lk, Home. Coffee was delicious! I got the Da Vita blend; it's their medium bodied house blend.
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| ASICS Nimbus 13 Miles: 5.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.11 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.11 |
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1:43:46 (8:34/mi) Decided to run "west". Of course, I had to deviate north and south because of things that were in my way like buildings, roads, trees, and creeks. As best I could, I ran on 23rd Ave, but I couldn't resist running through the amazing trails on the south end of Clark's Creek Park with lots of hills. At the turn-around point, I discovered an interesting unpaved road that went diagnal to all of the other roads. There were several blockades across the road and even more "No Trespassing" signs. It was pretty obvious from the worn pedestrian paths around the blockades that they are ignored all the time. The road appears to run straight from Mt Rainier to Tacoma. A couple of signs indicate that it is owned by the City of Tacoma Water Division. It looks like a waterline runs underground along the entire length of the road. All of the blockades can easily be skirted around except one, which wasn't too difficult to climb over. I'll be back to run on this road! The road ended at Meridian St. I picked up the pace for the last 3 miles back home.
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| ASICS Nimbus 13 Miles: 12.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 51:08 (8:21/mi) Brad Lk x 4 Fishing derby was going on at the lake. The parking lots were almost full and anglers were everywhere... and it wasn't even 7 AM! I've never seen this many people at the lake this early before. My right hamstring was getting pretty sore. On Wednesday, I slightly pulled it while playing baseball at Ben's cub scout den meeting. It didn't trouble me too much yesterday, but today, I had to stop and stretch it a little. |
| ASICS Nimbus 13 Miles: 6.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.01 |
| 16:41 (8:19/mi) Only ran 2 miles today. My hamstring is still bugging me from that baseball game! It's just sore. The 2 miler helped stretch it out without over-straining it. The other reason for only going 2 miles was because I was giving a speech on stewardship at chuch this morning and needed to spend a little extra time preparing for it. I stumbled over some words, but I think I did OK.
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| ASICS Nimbus 13 Miles: 2.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
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53:13 (8:40/mi) Right hamstring still sore. I think this is going to be with me for another week or 2. Did my normal 6 miler, but kept monitoring the hamstring and evaluating whether I needed to bail out earlier than the planned 6 miles. I'm running the Sound to Narrows, but I'm won't race it if the hamstring is still a problem.
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| ASICS Nimbus 13 Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
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53:07 (8:37/mi) Brad Lk x 4 Hamstring still sore, but it felt better as the run progressed. There were even a few times when I forgot about the injury while running around the lake.
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| ASICS Nimbus 13 Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.87 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.87 |
| 1:25:40 (7:53/mi) Ran with Preston on the Foothills trail. Felt great for most of the run. Preston told me some great stories of Boston this year and we had a lot of laughs. Hamstring was symptom-free for a 1/8 of a mile and then I felt it stretch a little longer, then it felt a little sore. As the run progressed, the soreness diminished, but was still present. Around 10 miles, the soreness started to increase. That's when I started thinking to myself that this would be the ideal time to stop, but we still had 2 miles left. I thought I could just cruise in to finish the 12 miler. WRONG! Shortly afterwards, I felt a shock of pain in the hamstring that brought me to a stop. I had to walk the rest of the way. Preston was kind enough to walk with me. By the time I drove home, the hamstring felt a lot better. Not near to as stiff as I expected. Taking advice from Scott, I worked the hamstring with my foam roller. Tomorrow, I will attempt to run. If pain develops, I'll just walk a couple of miles instead. |
| ASICS Nimbus 13 Miles: 10.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Tried to run this morning, but hamstring was too sore. Walked up to Ferrucci Jr High and back home. Probably 2 or so miles total. I'll just continue to foam roll and stretch the hamstring. Every day, I'll attempt some easy running and if it doesn't feel right, I'll walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 38:23 (8:22/mi) Brad Lk x 2 My hamstring let me run today; unbelievable! A low-grade soreness was present the entire run. My whole right leg felt fatigued. I'm guessing that other muscles were being recruited to support the weak hamstring. Running form was not affected. Still using the foam roller a few times a day. |
| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.54 |
| 38:58 (8:48/mi) Brad Lk x 2 Hamstring feels less sore when I used the foam roller today compared to yesterday. It is still sore for the whole run, although there were a few moments where I almost forgot about it. I was very tempted to run 6 miles today, but only did 4 1/2. Had to remind myself that the purpose of this run is to help recover from injury, not to add mileage. My right leg didn't feel extra fatigue like yesterday, but it took more effort for the whole body to get a run in today. |
| ASICS Nimbus 13 Miles: 4.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Big ZERO for the day. Yesterday, my wife, kids, and in-laws drove to Pt. Townsend for a fun-filled day at Ft. Worden State Park. We had a lot of fun exploring the old bunkers, eating ice cream in town and just sitting in the sun. In late afternoon, we got a phone call from my sister-in-law. My niece, Shiloh, fell off a swing, hit her head, and went uncontious. She was air-lifted to Harborview Medical Center! We all got in the van and drove to Seattle, with a quick shortstop at home to drop off the kids with my mom and sister. That was a very unsettling drive. It seemed to me that there was a very good chance that Shiloh would not make it. Fortunately, Shiloh was still alive. From what I heard from family and the doctors, I was encouraged that she would recover, but might not come out unscathed. To top it all off, I came down with a cold. Symptoms kicked in on the long drive to Seattle and have worsened. Emotional stress, lack of sleep, sick, injured hamstring... It would be stupid to run right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Still sick. We went to Seattle today. Shiloh is better. Prayers are being heard and answered! I am not better. Still sick. I'm sure it'll run it's 7-10 day cycle like most colds do. No running today, but the hamstring feels like it's improving. I've been rolling it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO My cold is significantly better. Last night, I decided to run this morning. I slept in instead... probably needed it. I'll run tomorrow for sure. Shiloh is improving. They moved her out of ICU and are planning to transfer her to Children's Hospital for rehab next week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.24 |
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51:00 (8:11/mi) Ran on the Foothills trail. From my office to the old train tressle, across the Carbon River, and back. No pain in the hamstring! It felt a little "weak" towards the end of the run.
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| ASICS Nimbus 13 Miles: 6.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.65 |
| 1:01:17 (9:13/mi) Today, I did a nice moderate-to-steep hilly run in Puyallup. I wanted to go further, but the hamstring was acting up again. It's just a persistent soreness. Unfortunately, the soreness increased in the last 1.5 miles of the run. Need to roll that baby on the foam roller more! |
| ASICS Nimbus 13 Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.79 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.79 |
| 33:29 (8:50/mi) Brad Lk x 1 Hamstring is sore. I went running today with an open mind allowing for anything from a 4.5 mile run to a 2 mile walk. Fortunately, the hamstring let me run. About 1 mile from my house, the soreness increased, so I walked for about 0.2 mile to rest the leg. Then I jogged in the rest of the way home. I stretched and rolled the legs frequently today. Then I realized I haven't done the #1 thing that I advise all injured runners to do... get new running shoes! I guess I didn't feel it was necessary since the original injury was from playing baseball, not running. I went online and bought another pair of Nimbus's. Hope it aids in recovery! |
| ASICS Nimbus 13 Miles: 3.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 42:06 (9:18/mi) Brad Lk x 2 Hamstring is better, but still sore. I ran slow because that's what my legs wanted. Stretched and rolled before and after the run. Soreness in the hamstring was noticeable at work today, so I stretched a few times at work too. |
| ASICS Nimbus 13 Miles: 4.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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41.39 (9:06/mi) Brad Lk x2 Ran in an old pair of shoes today (ASICS Kayano 13). I think it made a difference! Hamstring is better. Soreness started to increase at about 1 mile, but then got better. There was even a segment of my run where I was lost in my thoughts and forgot about the injury. I can't wait for those new shoes to come in the mail! It was a slightly cold, rainy run today. I had to skirt around puddles that are usually present throughout the year, but I forgot about them since we've had such nice weather recently. My niece, Shiloh, is gradually improving. She was moved to the Seattle Children's Hospital for rehabilitaion. I think her recovery has been remarkable, considering how she was just 1 1/2 weeks ago! Thank you, Lord, for your healing and comfort to Shiloh and her family and friends!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.55 |
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39:13 (8:38/mi) Brad Lk x2 Great morning for a run! Hamstring is gradually improving. I ran in my old Kayano shoes again. Soreness increased to a point after 2 miles and then stabilized. I'd say the pain level was between 2-4 out of 10. It was tempting to do my standard 6 mile run, but I think I'll stick to 4.5 miles every day until after the Sound to Narrows race this Saturday. It's going to bother me a lot running that 12 km race longer than 60 minutes when I know I could do it in 50!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
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41:06 (9:00/mi) Brad Lk x2 Got a massage yesterday. I get them monthly for my aching dentist back, but had her add some focus to my hamstring. She worked mostly on where my hamstring and calf muscles insert into my knee. The hamstring is steadily improving! Ran in old shoes again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO I went to a continuing dental education class today. Tomorrow is the S2N. Decided to take the day off. My new shoes came in the mail! They feel great... waaaaay more cushioning than my old shoes. They are the exact same shoe except they don't have 600+ miles on them.
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| | Race: |
Sound to Narrows 2012 (7.46 Miles) 01:02:01, Place overall: 507, Place in age division: 61 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.46 |
| 40th Anniversary Sound to Narrows 2012 12 km 1:02:01 (8:14/mi) Splits: 7:09, 7:02, 7:21, 7:06, 10:30, 10:22, 8:34, 3:59 (7:32/mi for last 0.46 mi) They are slightly off since I left my Garmin on 1 mile auto-lap instead of manually hitting the lap button at the mile markers. My goals for this race were two-fold: 1. Complete race without re-injuring the hamstring 2. If hamstring holds up, complete race in less than an hour I failed (sort-of) in achieving both goals. At first, my hamstring was symptom-free in the race. Then an "awareness" developed in the hamstring that kept me cautious. Sometime after the 4 mile mark, I felt a POP in the hamstring. It hurt. It made me stop... but it also kind of felt good... like a knot was unraveled... I stretched and walked as best I could for a couple of miles. Hundreds of runners passed me by. Then I decided to try running again (around Camp 6). My right leg was very stiff and my gait was a little off since I was obviously favoring it, but I steadily sped back up and started passing runners again. There wasn't a lot of pain, more of a strain/stiffness or lack of mobility. After the race, I was able to pick up my checked-in bag, hit the venders and get some freebies, and walk back to the car with just a small limp. As I write this report, I'm iceing the hamstring and plan to continue doing so while stretching and rolling periodically. I'm cautiously optimistic that the POP was good for the leg. We'll see how things go tomorrow... New shoes were great except for a hot spot that caused a blister on the top of my right foot. I NEVER get blisters from running! I'll try adjusting the laces to see if the hot spot goes away. |
| Flame Nimbus 13 Miles: 7.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO Right hamstring is a little sore, but nothing like the DOMS that usually happen after an all-out race. I jogged to my car in the church parking lot and could feel that running today would be counter-productive. I'll go for a walk instead.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
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25:01 (11:08/mi) Slow run into Wildwood Park and back. A beautiful morning for a run! Why do I have to go to work today? Soreness built-up in the hamstring until I felt it would be wiser to walk for a bit. Then I ran the rest of the way back home. Towards the end of the run I was doing around 9 min/mi pace. I figure I'll be about 90% recovered by the end of the week. The trick will be to allow the 10% to heal completely before doing any long runs or speed. I think I'll be doing 45-50 mile weeks starting in July... just in time to start training for the Portland Marathon.
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| Flame Nimbus 13 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 26:37 (8:54/mi) To Brad Lk and back |
| Flame Nimbus 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 21:46 (14:33/mi) Ran/walked in Wildwood Park. Just trying to keep the routine and stretch the hamstring. |
| Flame Nimbus 13 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.78 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.78 |
| 37:45 (21:12/mi) Went on a walk/hike in Wildwood Park. If I can't run, I can at least walk. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.01 |
| 18:29 (9:11/mi) 1 mi towards Brad Lk and back I was feeling great, thinking I could do 3-4.5 miles today. At the 1 mile mark, I felt the slightest awareness of my hamstring injury. That prompted me to do an about-face! |
| Flame Nimbus 13 Miles: 2.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 16:56 (8:28/mi) |
| Flame Nimbus 13 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 35:04 Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 36:27 (7:59/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 37:33 (8:14/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 36:15 (7:56/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.03 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.03 |
| 28:47 (7:09/mi) Ran to Chris Bennis's house to pick up tickets to the Rainiers game tonight. I like it when I can multitask while running. |
| Flame Nimbus 13 Miles: 4.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.43 |
| 1:00:16 (8:07/mi) Ran around South Hill with Chris. It's always amazing how much easier it is to run with someone else! |
| Flame Nimbus 13 Miles: 7.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 35:58 (7:53/mi) Brad Lk x 2 I'm paranoid about re-injuring the hamstring so I plan to stick with 4.5 milers for the next couple of days. |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 34:58 (7:40/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.92 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.92 |
| 50:55 (7:22/mi) Visited the Saxtons and Buckholt's for Independance Day. I decided to run from the Saxton's house to the start of the 4 on the Fourth race course, run it, and run back to the house. Wish I could've done the race earlier in the day! |
| Flame Nimbus 13 Miles: 6.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
| 46:29 (7:32/mi) Brad Lk x4 Felt great! No hammy problems! Body wanted to go faster, so I did. |
| Flame Nimbus 13 Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Hiked up to Hurricane Hill, about 3 miles. Great, clear, sunny day! Had spaghetti dinner with the family at the picnic area on Hurricane Ridge. Gorgeous setting! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO No running, but went hiking to Sol Duc Falls. Probably about 3-4 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Camping. Had a great time at Ruby Beach. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Slept in. I was really tired today from camping over the weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
| 50:29 (8:13/mi) Brad Lk x4 This is my first blog entry since recovering from my hamstring injury. I've been 100% recovered for at least a week now and have been running, though not as consistent as I'd like. Work and family obligations, along with good 'ol summertime fun have been getting in the way. Today's run felt great! It's my first 6 miler that I hope will be part of a string of back-to-back 6 milers. Portland Marathon is in October, so I'm going to have to ramp up the long runs if I want to avoid unnecessary pain. Any sign of the hamstring injury recurring and I'll dial it down immediately! Now I'll retroactively fill in my missing runs... |
| Flame Nimbus 13 Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 3.00 | 1.13 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
| 46:09 (7:32/mi) Brad Lk x 4 |
| Flame Nimbus 13 Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 37:23 (8:11/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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OK, so it really wasn't a run today... just a very rigorous hike/scramble to Observation Rock in Mt. Rainier National Park. For much of the mini-adventure, I had abundant amounts of sweat dripping down my face and off the brim of my hat. Details are on my trip report posted on the Washington Trails Association website: http://www.wta.org/go-hiking/trip-reports/trip_report.2012-07-23.1545825417
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.56 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 36:03 (7:54/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
| 47:32 (7:43/mi) Brad Lk x 4 |
| Flame Nimbus 13 Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.73 |
| 55:36 (8:16/mi) Ran around Brad. Lk. and Pierce College. |
| Flame Nimbus 13 Miles: 6.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 37:13 (8:09/mi) Brad Lake x 2 |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
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36:40 (8:02/mi) Brad Lk x 2
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| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.19 |
| 58:55 (8:11/mi) Home to 21st ST hill to Pioneer Ave to Foothills Trail and back. |
| Flame Nimbus 13 Miles: 7.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.51 |
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50:04 (7:42/mi) Wife and kids are at a family campout for the next couple of days. I planned on running from the office today on the Foothills Trail, but forgot to bring my running clothes. I ended up running from home instead. Gotta bring my clothes to the office tomorrow!
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| Flame Nimbus 13 Miles: 6.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 4.00 | 1.06 | 0.00 | 0.00 | 0.00 | 0.00 | 10.06 |
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It's time to get some long runs in! I wanted to do 12 today, but that would make me late for my massage appointment. Ran on the Orting Foothills Trail. There is a new feature on the trail: markers painted on the trail every 1/10 of a mile that inform people to call 911 in case of an emergency and report a number to identify your location on the trail. Started out running at 8 min pace, then ran in the 7:30's and gradually sped up to a 6:30 pace in the last mile or so. Felt great the whole way!
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| Flame Nimbus 13 Miles: 10.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Slightly sore from either yesterday's run. Slept-in, so I couldn't run today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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Brad Lk x 2 No time for a 6 miler, so I settled for a 4.5. Hopefully, I can go long tomorrow.
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| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Too busy getting the car packed for camping, driving to Penrose Pt. State Park, setting up camp, cooking meals, etc. Probably hiked about 2-3 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Penrose Point downloadable pdf map #1 Campsite #7 to I, I to F, F to E, E to D, D to G, G to C, C to B, B to A, A to H, H to F. Repeated loop FEDGCBAHF two more times, then F to Campsite #7. 47:58... at least 6 miles with some good hills, roots and rocks. (no GPS on this run) |
| Flame Nimbus 13 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| 36:41 (7:59/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.01 |
| 2:02:14 (8:09/mi) To the McMillan Trailhead on the Foothills Trail and back (plus another loop in the neighborhood to make it 15 miles). I can't remember the last time I did 15 miles! The run went well. The last mile felt a little stiff in the right IT band. Gotta stretch! |
| Flame Nimbus 13 Miles: 15.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO running miles 6.68 miles on the bike. 46:21 I just bought a mountain bike! I decided to take it for a spin this morning instead of running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| On the NW corner of Mt. Rainier National Park is the little-known Carbon River entrance. There is not much to do at the actual entrance, but a five mile unpaved road leads from the entrance to the Ipsut Creek Campground. This used to be a popular place to go car-camping and it was a good base camp for day hikes and access to the Wonderland Trail. Unfortunately, the Carbon River has the tendency to wash-out parts of the road every few years. The repairs cost the National Park Service millions of dollars. Recently, after closing the Carbon River Road for several years, the Park Service decided to reopen the road as a hiking/biking-only trail (no cars). The campground was re-defined as a "backcountry" campground. The road isn't very exciting to hike on; and five miles is a long way to go just to get to the trailhead of the "real" hiking trail. Now that I have a mountain bike, I seized the opportunity to do a hike that I've always wanted to do. My wonderful parents said "yes" to babysitting the kids for the day, and Jodi and I drove to the Carbon River Entrance with our mountain bikes. The biking portion was pretty easy, since the road/trail runs alongside the river. From Ipsut Creek Campground, we hiked four miles to the terminus of the Carbon Glacier and back. Due to the remoteness of these trails, the only hikers we bumped into on the trail were people doing the 93 mile Wonderland Trail, and a park ranger hiking to Mystic Lake. I got to see an avalanche of car-sized boulders fall off the glacier... good thing no one is allowed in that area. Jodi let me hike/run an extra mile up the trail to explore and then we hike back to Ipsut Creek. After 8 miles of hiking, we were a little tired and not sure how the last 5 miles of bike riding were going to feel. Turns out that the road is slightly downhill all the way to the park entrance. Wheeeee! We coasted all the way back to our van. Then we ate at a Mexican restaurant and finally came home to our kids. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.03 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
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55:56 (7:57/mi) I wanted to go long today, but didn't budget my time properly. We went to Edmonds for the Noel-Wolfe-Youngquist Family Reunion Picnic.
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| Flame Nimbus 13 Miles: 7.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.17 |
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2:00:10 (8:29/mi) Ran to church to see how far it was if I wanted to bike there later on today (3 miles). Then ran to Clarks Creek Park and broke up all the spider webs on the trails for everyone that will be using those trails later on in the day (You're welcome!). Back to church, then did a mile on the Jr High cinder track and up 21st ST hill. I'm glad I ran early today since it was getting hot by the end of my run. 95 degrees was the high for the day; that's hot for us Pacific Northwesterners!
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| Flame Nimbus 13 Miles: 14.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO Decided to try bike commuting. Very fun! 9.5 miles and 46 minutes to the office. I tried to take it easy so I wouldn't sweat too much. On the way back, I pushed it harder. It took 48 minutes, but that's because I had to go UP 21st ST hill instead of down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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36:48 (8:02/mi) Brad Lk x2 Legs kindof feel dead today. It's probably from all the biking that I'm not used to, but I'm a little concerned that it could be a cold. Jodi is just getting over a cold right now. I was really tired at work today too.
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| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Another bike commute of 19 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.33 |
| 1:00:39 (8:16/mi) Ran to Sports Authority to check out their business hours. I hit Wildwood Park, Bradley Lake Park and Pierce College on the way. |
| Flame Nimbus 13 Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.08 |
| 44:48 (8:49/mi) Ran to Wildwood Park and did a loop, then Brad Lk x 2 |
| Flame Nimbus 13 Miles: 5.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.27 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.27 |
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2:05:16 (8:47/mi) Ran to Clark's Creek Park and did some hilly trails, then went to DeCoursey Park, back up South Hill to Bradley Lake Park and then went back home. Didn't have to carry any water since the parks all have fountains. After the morning run, the whole family, along with my inlaws, went hiking to the Tolmie Peak Lookout in Mount Rainier National Park. Total hiking distance was about 5.6 miles. Much of the hike (esp. the uphill sections) was with my 4 year-old on my shoulders. We ate lunch and took a dip at Eunice Lake. SO refreshing! On the way back, we ate Mexican food and had a margarita.
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| Flame Nimbus 13 Miles: 14.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I was a little sore and tired from yesterday's run/hike adventure. Any running would be counter-productive. Took my bike in to get serviced today. I found out the right pedal had some broken and missing bar bearings. It's covered under the manufacturer warrenty and the 3 year extended coverage plan that I bought with the bike. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I slept in... and I am still a little sore. No way am I running today! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
| 36:53 (8:04/mi) Brad Lk x 2 Nice run followed by a 9.5 mile bike commute to the office. Then another 9.5 miles in the evening back home. I still can't pedal all the way up 21st ST hill. Next time, I think I'll try switchbacking up instead of attacking the hill head-on. |
| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
| 36:44 (8:01/mi) Brad Lk x 2 I felt a little tired from yesterday's run followed with bike commuting, so I opted to drive to work today. When the body adapts, I might be abel to bike commute more often. |
| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 36:57 (8:03/mi) Brad Lk x 2 Nice AM run. Tomorrow, I'm going long. |
| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.10 |
| 2:46:33 (9:12/mi) I ran down to the Foothills Trail to get in a few miles for my long run today. At the Puyallup trailead I met a couple of runners in their 50's, Michael and ???(can't remember his name). They took me on a route through Sumner that I haven't been on and told some great stories! Michael and I both thought we looked familiar. He usually volunteers at the registration table for the Resolution Run Series so that's probably the connection. After they finished their run, I continued for another 10 or so miles to complete my long run. The earlier miles with company were pretty slow, but the second half was in the 7:30-8:30 pace range. My right hip along the IT band got a little sore in the final miles. Time to break out the roller again! |
| Flame Nimbus 13 Miles: 18.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Travel day to Cannon Beach for a family campout. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.84 |
| 1:11:14 (10:25/mi) Trail run from campground in Cannon Beach to Indian Beach at Ecola State Park and back. Awesome trail, great run! On the way back, I met up with a hiker that broke her ankle on the trail. Her husband went to get a park ranger. She was sitting on the trail holding her foot in place. I stayed with her until her husband returned. I was really impressed with how calm, clear and collected she was. When I got to the trailhead, the EMT's were arriving, so I gave them a report of what was going on and what the trail was like. Unfortunately, they didn't have their specialized trail stretcher in the ambulance, so they were going to have to get her out with good old-fashioned Man-Power! |
| Flame Nimbus 13 Miles: 6.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Last day of camping. Did a 3'ish mile hike in Ecola State Park... Halfway with the family, the other half to get the car and pick them up. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.80 |
| 2:40:32 (8:32/mi) Nice run through Wildwood Park, Clarks Creek Park, up North Hill to Edgewood, back down to Sumner, Along the Puyallup River trail, Across the Shaw Road Bridge, and up the steep 21st ST hill back home. I felt great! Based on that run, I'm thinking that my Portland Marathon time will be 3:30'ish. |
| Flame Nimbus 13 Miles: 18.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO It's our anniversary and we went to Leavenworth for a 3 day/2 night trip. Yesterday's run really drained me. The wine and cheese tasting was a great cure for it! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Went on a hike to Colchuck Lake with Jodi. Last time I was at Colchuck was on the Enchantments Death March with Mike and Co. Running the 'Chants is a great experience, but hiking allows you to really soak up the beauty of God's creation. I think I'll apply for a backpacking permit to the Enchantments for 2013. We took a dip in the lake. Colchuck means "Cold Water" in the local Native American tongue. It was cold, but not like the upper Enchantment lakes that have mini-iceburgs floating in them. Afterwards, we browsed through Leavenworth, ate Schnitzel and tried a couple of excellent beers. I really like the German Dark Hefe! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Last day at Leavenworth. We did an easy 7 mile bike ride and played a round of mini-golf. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 37:16 (8:09/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 37:23 (8:11/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Bike commute to the office and back. About 19 mi round-trip. On the way back, 2 guys on road bikes passed me, one of the guys was particularily large. They didn't seem to be working very hard. I decided to see how much harder I have to pedal on my mountain bike to keep up with them. At my highest gear, constant pedaling with a quick cadence, I could just keep up with them. While they would frequently coast, my legs were constantly in motion and I was getting a light cardio workout. I think I see me owning a road bike in the future. The last part of my commute back home is up the 21st ST hill. It took me about 2-3 years to get into enough shape to be able to run up the hill without walking. So far, my last 3 attempts to bike up the hill failed. I tried climbing up sitting in the saddle at the lowest gears, climbing up while standing on the pedals, and using a slightly higher gear; none of those strategies worked. This time I tried weaving the hill like trail switchbacks and I'm happy to report that it worked! I almost bit it bad on one of the switchbacks when my front wheel popped up due to the steepness. I almost fell off the back of my bike! I used gears 1 and 3 from my 21-speed mountain bike. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 35:54 (7:50/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 |
| 53:08 (8:22/mi) To Brad Lk, Pierce College, Brad Lk, back home. Good run! |
| Flame Nimbus 13 Miles: 6.36 |
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| | Race: |
Parkland Pace or Race (3.11 Miles) 00:18:45, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 2.58 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.18 |
| 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... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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 |
| Flame Nimbus 13 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Soreness from the climb on Monday hit its peak around last night / this morning. Progressively got better throughout the day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Soreness is much better now. I should be good to run tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 |
| 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. |
| Flame Nimbus 13 Miles: 6.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.61 | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| 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. |
| Flame Nimbus 13 Miles: 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO A little tired and slightly sore from yesterday's MP run. Bike commuted today (19 miles round trip). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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37:04 (8:06/mi) Brad Lk x 2
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| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 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!" |
| Flame Nimbus 13 Miles: 4.57 |
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| | Race: |
Washington High School Alumni 5K (3.11 Miles) 00:18:59, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.14 | 0.00 | 0.00 | 3.17 | 0.00 | 0.00 | 0.00 | 6.31 |
| 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) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 38:19 (8:23/mi) Brad Lk x 2 |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.95 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.95 |
| 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). |
| Flame Nimbus 13 Miles: 3.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| 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. |
| Flame Nimbus 13 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Recovery day. I feel some slight soreness and a little weak from yesterday's long run. No injuries though! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Still just a bit sore and it's a busy week. Rest is more important. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| 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. |
| Flame Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| 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. |
| Flame Nimbus 13 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 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. |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| 49:55 (8:07/mi) Brad Lk x 4 |
| Flame Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.55 |
| Brad Lk x 2 (need to update this blog and tomorrow's with Garmin data) |
| Flame Nimbus 13 Miles: 4.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| 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. |
| Flame Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.58 |
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36:09 (7:54/mi) Brad Lk x 2
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| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.18 |
| 49:08 Brad Lk x 4 Progression run: 9:00, 8:36, 8:15, 8:07, 7:17, 6:51, 1:03 (6:44/mi for 0.16 mi) |
| Flame Nimbus 13 Miles: 6.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Forced day off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 37:01 (8:06/mi) Brad Lk x 2 Ran the first 3 miles easy. Then I felt like picking up the pace: Mile 1: 8:56 Mile 2: 8:42 Mile 3: 8:10 Mile 4: 7:26 last 1/2 mile: 6:38 pace |
| Flame Nimbus 13 Miles: 4.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 3.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 34:02 (7:28/mi) Brad Lk x 2 1 mi w/u @ 8:02, last 3.5 mi @MP (about 7:12/mi) Felt good. I had to hold back to keep MP from dropping below 7:00/mi. Still uncertain what my goal time should be. |
| Flame Nimbus 13 Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Drove to Portland today and worked out the logistics of taking the train to the start line. Then went to the Marathon Expo. Jodi doesn't like crowds, so she went shopping. At the expo, I got to listen to an elderly, experienced, British runner give a detailed description of the course. He wore an old cotton sweatshirt with sewn-on patches from each marathon that he has run (about 75 of them). He went into detail of the area of the course that has been my Portland Curse. It's a downhill portion that curves to the left, but is slanted to the right. He calls it an "adverse cambor". I met some of the Red Lizard Running Team Pacers and picked up a 3:10 pace band. My plan is to hang behind the 3:10 pace group and fall back if the pace feels too brisk. | |
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| | Race: |
Portland Marathon (26.22 Miles) 03:09:41, Place overall: 148, Place in age division: 23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.22 |
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Warning: Long race report. I tried to type as much info as I could to help me improve my future races. 2012 Portland Marathon Bib# 5120 At the marathon expo the day before the race, I was standing at the pacers table. They were giving out pace bracelets, adjusted for the terrain of the Portland Marathon course, in 5-minute finish-time increments. The question was: do I get the 3:15, or the 3:10 pace band? A 3:10 would be a BQ, but it was a pretty aggressive goal-time. My current PR was 3:14, and I weighed nearly 10 lbs less than I do now when I ran that PR race. I decided to go for it, even though it could risk continuing my Portland Marathon Curse (extremely painful races in the past). Prerace dinner was at an Italian restaurant (I'll look up the name of it later). The main dish was a pasta with bolognese sauce, yum! I also had some bread and a glass of wine. Throughout the day, I munched on Chex Party Mix and chugged Gatorade and Powerade. Lunch was a spicy sushi roll, and breakfast was pancakes. I woke up at 4 AM, three hours before the start, and brewed up some coffee. Then, I showered, stretched, ate a muffin, drank more coffee and Gatorade. After that, I spent some quality time on the toilet. I hit the porta-potty about 30 minutes before the start, and then lined up about 20 feet behind the 3:10 pacer. I didn't want to race with the pacer mob, just keep them in sight. The first couple of miles were a little slower than race pace. That was good. I like using the early miles as a warmup instead of hitting race-pace cold. Around mile 4, I was starting to get the urge to use a porta-potty. Hoping that the urge was temporary, I passed the porta-potties around the 5 mile marker. After passing them, I seriously considered turning around to make the pit stop. Just past the 7 mile marker, I saw more porta-potties. They looked very inviting, and then I started to feel desperate for them! I was obviously the first runner to use the facility since the TP still had its wrapper covering it. I sat down and immediately began multitasking: riping the wrapper off while doing my business. The whole operation probably lasted about 1-2 minutes. It was worth the time sacrifice because the alternative would have caused an even greater slowdown, eventually. (Note to self: no more than ONE cup of coffee on race morning!) After exiting the Fortress of Solitude and rejoining the race, the pace group was nowhere in sight. My plan was to gradually catch up with them by running 10-15 seconds faster than race pace. I felt good, but was concerned that I could be running too fast. Somewhere after the 9 mile marker, I encountered my first "gummi bear station". Portland does not offer any energy drinks at their aid stations; instead, they have Ultima, an almost zero-calorie electrolyle replacement drink. Think: flavored salt-water with some token vitamins added to make it seem special. If you want sugar/carbs, you'll have to get them through one of the 7 gummi bear stations (how many calories are in a gummi bear?), or 3 pretzel stations along the course... unless you bring your own! Gummi bears are almost as annoying to eat on the run as Cliff blocks are. The only difference being that gummi bears are smaller, and therefore a little bit easier to masticate prior to swallowing. Still, I ate the bears at three points along the course. A little after the 13 mile marker, I caught up with the 3:10 pace group. The road felt especially "hard" under my feet on this section, and the sun was heating things up. My right hip started to complain. This could turn into a full-blown IT-band flare-up. I mentally "spoke" to my hip, acknowledged the pain, and re-assured the IT-band that everything was going to be okay. Amazingly, the pain disappeared! Crossing the St. Johns Bridge, I passed the 17 mile marker. Decided it was time for a Gu. I tore open the package and slowly ate the Gu over the next couple of miles since the next aid station didn't appear until mile 19... good thing I drank water at all the previous aid stations! Once I crossed the bridge, it was time for me to face the cursed section of the Portland Marathon course. The previous 2 times that I've raced Portland, extreme pain (the most intense I have ever felt) attacked my legs. This part of the course heads down a fairly steep hill which turns to the left, but is cambored to the right (I was told, this is called an "adverse cambor"). If you were driving a car down this hill at a high speed, you would lose control and roll your car to the right. I think the combination of 17 miles of fatigue, eccentric muscle contractions from the quad-busting downhill, along with with use of supplemental muscles to try to turn the body to the left when it wants to go right, is responsible for the Curse. I tried to slow down and run this section very controlled. I made it to mile 20 without pain suddenly stopping me in my tracks. I was still hangin' with the (much smaller now) pace group. 3:10 was looking like a believable time now! For the next 3 miles, I maintained my 3-3 breathing pattern. As the intensity increased, I had to switch to 2-2 for the last 5K. I ran side-by-side with one of the pacers. Just a couple of miles earlier, I was telling jokes to him and a couple of other runners. Now I was digging deep, staying focused. It was at this point that I remembered a comment that Scott made on Fast Running Blog. Something about how some of the race time predictor calculators "don't know how tough I am". Thanks, Scott, it helped! The pacer was helpful too. He told us we were right on pace to finish about 20 seconds fast of 3:10. In the last 385 yards, he suggested that I maintain the speed, but pickup my cadence... that felt better! I crossed the finish knowing that I had a new PR of 3:09. At nearly every aid station, I drank water and poured almost as much water on top of my head. I carried 2 Gu's, but only used one. I ate 9-12 gummi bears, and 2 mini pretzels (which required lots of water to wash down--I won't eat those in a race again). At the finish, I ate and drank what I could. The urge to immediately sit down was strong, but I kept moving. Got all my "swag". I'd have to say, this year's finisher's shirt is pretty nice-looking. Met up with Jodi and took the train to the hotel. Had a nice shower and a 30 minute nap before checking out. Then we went to the Widmer Brewery where I quite possibly had the best hamburger I have ever tasted (the Brewer's burger), along with a pint of their Oktoberfest ale.
|
lap
|
time
|
distance miles
|
pace
|
AverageHeartRateBpm
|
MaximumHeartRateBpm
|
|
1
|
0:07:40
|
1.01
|
0:07:34
|
142
|
153
|
|
2
|
0:07:14
|
1.00
|
0:07:15
|
159
|
164
|
|
3
|
0:07:45
|
1.06
|
0:07:21
|
160
|
168
|
|
4
|
0:06:42
|
0.97
|
0:06:53
|
150
|
156
|
|
5
|
0:07:11
|
1.03
|
0:07:00
|
152
|
158
|
|
6
|
0:06:48
|
0.96
|
0:07:05
|
155
|
158
|
|
7
|
0:07:20
|
1.02
|
0:07:10
|
154
|
158
|
|
8
|
0:08:12
|
1.01
|
0:08:06
|
153
|
162
|
|
9
|
0:06:58
|
1.00
|
0:06:59
|
154
|
159
|
|
10
|
0:07:08
|
1.01
|
0:07:03
|
153
|
157
|
|
11
|
0:07:01
|
1.00
|
0:07:00
|
156
|
162
|
|
12
|
0:07:08
|
1.00
|
0:07:07
|
160
|
164
|
|
13
|
0:06:50 |
| Flame Nimbus 13 Miles: 26.22 |
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| | | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO Very sore today. It was a joy to get up and move from one operatory to the next all day long. Looks like my mile splits were cut off from yesterday's overly-long race entry. I'll try posting them here: lap time distance mile pace AverageHeartRateBpm MaximumHeartRateBpm 1 0:07:40 1.01 0:07:34 142 153 2 0:07:14 1.00 0:07:15 159 164 3 0:07:45 1.06 0:07:21 160 168 4 0:06:42 0.97 0:06:53 150 156 5 0:07:11 1.03 0:07:00 152 158 6 0:06:48 0.96 0:07:05 155 158 7 0:07:20 1.02 0:07:10 154 158 8 0:08:12 1.01 0:08:06 153 162 9 0:06:58 1.00 0:06:59 154 159 10 0:07:08 1.01 0:07:03 153 157 11 0:07:01 1.00 0:07:00 156 162 12 0:07:08 1.00 0:07:07 160 164 13 0:06:50 1.00 0:06:51 159 163 14 0:07:03 1.00 0:07:03 159 161 15 0:07:06 1.00 0:07:05 161 163 16 0:07:16 1.00 0:07:16 160 164 17 0:08:01 1.06 0:07:34 167 171 18 0:06:35 0.95 0:06:55 163 169 19 0:07:32 1.01 0:07:26 160 167 20 0:07:16 1.01 0:07:12 162 165 21 0:07:18 1.01 0:07:14 165 170 22 0:07:05 1.01 0:06:59 167 171 23 0:07:06 1.01 0:07:03 162 169 24 0:07:12 1.01 0:07:07 170 174 25 0:07:02 0.97 0:07:15 169 173 26 0:07:25 1.03 0:07:12 170 172 27 0:01:37 0.23 0:06:59 174 177 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I am just about as sore today as I was yesterday. At any given hour, a different set of muscles will feel more sore than the others. While I may be walking down stairs backwards and sideways, it's a "good" soreness. I'm not injured! I plan to take at least 5 completely off for recovery. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Soreness is WAY better today. I can walk down stairs, but it's still nice to have a handrail to hold on to. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Soreness almost gone. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Soreness... what soreness? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I almost went for a run today, but a nap sounded better! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Busy day today. Operated the sound board at church and had a transition team meeting. Cleaned (part of) the garage and watched the end of the Seahawks game. Then went on a date with Jodi (and Brandon and Jerene) to Cal's in Kent. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I almost ran this morning. Maybe tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.14 |
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Brad Lk x 2 (mostly) Thanks to accountability that Fast Running Blog has fostered, I got up at 5:30 this morning for my first run since the Portland Marathon. It was very windy, the tail-end of our first winter storm, and dark outside. I had to don my running jacket for the first time since spring. Had to wear my headlamp too. On the plus side, Orion was shining very clear in the night sky. I felt great! It feels so much better running a week after a hard marathon vs. only taking 2-4 days off. No fatigue, no "dead legs". A mile or so into the run, I felt a few little reminders of various areas of my legs that complained through the training and racing of the past few months. I planned on doing 4.5 miles today, but really wanted to do 6. The coach inside me said, "stick with 4.5 today, this is only your first run since Portland." I listened to the coach. Good thing I did! About 0.5 miles from my house, I felt a sharp twinge of pain/tightness in my right knee. I've had this before... it's my IT-band. Knowing that running through the pain for the last 0.5 mile would be counter-productive, I walked the rest of the way back home. I didn't limp, and I didn't feel any more discomfort once I got home. I rolled my IT-bands with the foam roller, and did 60 crunches, and 40 pushups, before eating breakfast and showering. Depending on how I feel tomorrow, I'll run 2-3 miles or just go for a walk in the morning. It's interesting to note that: I felt great running, but I was running much slower than normal (I think it was 9:05 pace). Also, even though I felt relaxed and not at all labored in breathing, my breathing pattern was a 2-2, instead of my typical 3-3 or even 4-4 pattern at such a slow pace. Complete recovery is going to take a while!
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| Flame Nimbus 13 Miles: 4.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.46 |
| Arrrrggg! I thought an easy run of 2-3 miles wouldn't set off my IT-band. Yesterday, it flared up at 4 miles. Today, it flared up before 1.5 miles! I had to walk 1.5 miles all the way back home. Walking downhill agitated the knee, otherwise it just felt "tight" for the walking portion. At the very beginning of the run, the outside of my lower right leg was giving off twinges of pain. I stopped to stretch and then decided to run up the hill out of my neiborhood. By then, the twinges stopped, so I decided to continue running. It might be time for some new running shoes. Whatever is going on in the lower leg may be the cause of the IT-band flaring up later in the run. Plan: - Rest more (definitely no running tomorrow!)
- Get new running shoes
- Stretch
- Roll
- Strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Resting the IT band | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Resting the IT band. Rode my bike for a few miles. I just attached the cadence sensor to the bike computer. I think I read that you should be spinning at a cadence of 90/min... interesting how that's the same cadence that a runner should have for each step per minute for each foot (180 steps/min for both feet)... so I tried to pedal at that rate. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.26 |
| 26:42 (8:12/mi) Brad Lk x 1 My intension was to just run to the lake and back, about 3 miles. I felt so good though, that I didn't resist the urge to do a loop around the lake (0.8 miles) before going back home. Bad call. About 1/2 mile from home, the knee started to tighten-up... Over this weekend, I read the section in Tim Noakes book, The Lore of Running, on IT band injuries. (I sure wish this info was around back in my high school and college days, but alas, the experiments were not published yet.) The book recommends frequent stretching and strengthening of the IT band (I'm working on that). The book also says I can run, but at the first sign of tightness in the knee, I need to stop running. I can tell you, from someone who has had this injury off-and-on for 20 years, that if you continue to run when the tightness starts, it only gets worse... then you are forced to not run for weeks! So, it looks like I'll have to stick with 3 mile runs for the near future. It's only been 2 weeks since Portland. Going by the rule of 1 day recovery per mile raced, this doesn't seem too bad. |
| Flame Nimbus 13 Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| To Bradley Lake and back Kept my run to only 3 miles today. No sign of IT band pain! I'm trying to stretch 6xday, but only did it 4x today. In the evening, I bought some new running shoes! I'm trying something new this time. the ASICS Gel Blur33 v2.0. It's a shoe with a smaller midfoot to heel rise than what I normally wear. It's not a minimalist shoe, but something between minimalist and traditional. No stabilizers built into it, a pure cushioned, neutral shoe. I'm not sure if it's a good long run shoe, but it'll do the job for this phase of my running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| To Bradley Lake and back Ran in my new shoes. Lots of cushioning! No IT band pain. I'm sticking with 3 milers for the rest of the week, even though they barely feel worth the effort of lacing up my shoes. I actually forgot to hit the start button on my Garmin today. I can't remember the last time I did that! I didn't realize it until I got to the half-way turn-around point too. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 27:23 (9:08/mi) To Brad Lk and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.03 |
| 26:45 (8:44/mi) To Brad Lk and back Having a hard time remembering to stretch often. It's because I don't have any pain to remind me to do it (and that's a good thing). It needs to become a habit though. I think the older you get, the more important stretching becomes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.01 |
| 26:14 (8:44/mi) To Brad Lk and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 23:40 (7:53/mi) To Brad Lk and back Legs are jumpy. They want to go faster or farther. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 24:57 (8:19/mi) To Brad Lk and back No problems with IT Band for the past week. I think I'm ready for 4 milers now. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO Busy day, busy weekend. Just didn't have time to run. I'm feeling a little sleep-deprived anyway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO I slept in. Running was just not happening today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
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41:47 (9:09/mi) Brad Lk x 2 Well, I ran my good 'ol standard easy run today without any IT band pain! Stretching was a little rushed this morning due to sleeping in a little. At the beginning of the run, a muscle on the outside of my right lower leg was aching. That same muscle has ached on some other runs, ever since Portland. I almost turned around after the first 1/4 mile because the ache was worsening, but then it went away and troubled me no more for the rest of the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.63 |
| 38:49 (8:36/mi) Brad Lk x 2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.67 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.67 |
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31:51 (6:49/mi) Foothills trail I think this is the first time I've done any fast running since the Portland Marathon. I felt good, so I did a couple of miles at around 10K pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
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36:39 (7:59/mi) Brad Lk x 2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 41:13 (9:02/mi) Brad Lk x 2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 41:01 (8:59/mi) Brad Lk x 2 | |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO I just felt really tired this morning. It probably has to do with the time change. It seemed like it would be better to rest up today and run fresh another day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.02 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
|
1:00:50 (7:35/mi) Green River Trail It's Mastertrack weekend. All-day class on dental implants at Seatac. Too dark outside to run around the airport, so I drove down the hill to Home Depot and did an out-and-back on the Green River Trail. I'm glad they FINALLY removed the temporary levy buffer that closed the trail for the last 2-3 years. It got pretty dark, so it was a good thing I brought my headlamp. Starting to get cold, but got away with only running in a long-sleeve T, shorts, and gloves.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Mastertrack weekend. Went out to dinner instead of running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.03 |
| 46:01 3 mi wu, 3 x 800m @ VO2max w/ 400m recovery, 1.5 mi cd To Bradley Lake, then up the hill to Ferucci Jr. High Track, intervals, back home. 800's were run in 3 minutes. Mud from the track stuck to my shoes like crazy! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 39:52 (8:44/mi) Brad Lk x 2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 40:01 (8:45/mi) Brad Lk x 2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.59 |
| 53:20 (8:06/mi) Brad Lk/Pierce College loops | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.78 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.78 |
| 43:45 (7:34/mi) Brad Lk/Pierce College/Wildwood Pk Drive roads | |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 38:39 (8:32/mi) Brad Lk x2 | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.02 |
| 56:29 (8:03/mi) Big loop around South Hill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 48:56 (8:00/mi) Brad Lk x4 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| 38:11 (8:36/mi) Brad Lk x2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.68 |
| 34:17 (7:19/mi) Foothills trail out-and-back from the office. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| 53:10 (8:39/mi) Brad Lk x4 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 40:46 (8:55/mi) Brad Lk x2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.55 |
| 40:11 (8:49/mi) Brad Lk x2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.22 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.22 |
| 16:53 (7:36/mi) Short run on the Foothills Trail. (Time constraints) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.67 |
| 49:27 (8:44/mi) Brad Lk/Pierce college combo | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.21 |
| 54:17 (8:45/mi) Brad Lk x4 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.26 |
| 1:50:37 (9:01/mi) Ran down in the valley around Clark's Creek Park, back up the hill and around S. Hill. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.04 |
| 28:42 (9:26/mi) To Brad Lk and back. I'm writing this retroactively, but I think my knee was tweeking (IT band). So, I turned around and went back home as soon as I felt the tweek. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.49 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.49 |
| 44:12 (8:03/mi) Ran to Best Buy and back (with side trip around Brad Lk). Christmas shopping at Best Buy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 37:35 (8:14/mi) Brad Lk x2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.53 |
| 1:01:13 (8:08/mi) Brad Lk/Pierce College combo | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
| 57:08 (8:06/mi) Brad Lk/Pierce Co./Around S. Hill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1022.56 | 128.05 | 21.75 | 8.77 | 0.00 | 0.00 | 0.00 | 1181.13 |
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| ASICS Nimbus 13 Miles: 502.31 | Flame Nimbus 13 Miles: 455.97 | Blur33 Miles: 177.40 |
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