Slowly moving to a sub-3

ZERO

Last day at Leavenworth. We did an easy 7 mile bike ride and played a round of mini-golf. 

37:16 (8:09/mi)

Brad Lk x 2 

37:23 (8:11/mi)

Brad Lk x 2 

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. 

35:54 (7:50/mi)

Brad Lk x 2 

53:08 (8:22/mi)

To Brad Lk, Pierce College, Brad Lk, back home. Good run! 

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...