Slowly moving to a sub-3

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

Marathon Pace run:

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

2 miles at 7:10 pace on the track

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

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

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

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

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

ZERO

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

37:04 (8:06/mi)

Brad Lk x 2 

36:19 (7:56/mi)

Brad Lk x 2

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

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

Washington High School Alumni 5K

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

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

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

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

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

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

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

Garmin data:

mile 1: 6:07

mile 2: 6:09

mile 3: 5:55

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

38:19 (8:23/mi)

Brad Lk x 2 

31:15 (7:55/mi)

Brad Lk x 1

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

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