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February 2009

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Location:

WA,

Member Since:

Feb 10, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

I was an 800/1500 runner in high school and college, with PRs of 1:55 and 4:08. I've run as fast as 16:15 for 5k and 1:20 for a half, but my bests in recent years are 17:07 5k (Dec. '11), 37:40 10k (Jan. '12), 1:23:49 half (Sept. '08), 2:53:12 marathon (September '10), and 4:45:06 50k (March '10).

Short-Term Running Goals:

Late 2015/2016 races: 

— Seattle Soltice 10k (Dec. 19)

— Nookachamps half marathon (Jan. 16)

— Toyko Marathon (Feb. 28) 

Personal:

I'm an editor at a newspaper in Bremerton, Washington and head coach of the Bremerton Jaguars youth track and field team.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
101.75
Total Distance
5.00

Off to a slow start this week, but I made it to the YMCA for 5 this morning. Around 8 the first two, then 7:47 miles. Felt faster than that, took awhile to get into a rhythm. My left calf and achilles is pretty sore, so I'm stretching and rubbing it down now. 39:30

supernova red --  209

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Total Distance
5.00

5 on the YMCA treadmill. I spent most of yesterday massaging my left calf, but it's still a little sore. Less than yesterday, and it doesn't bother my stride too much. Two miles at 8/min pace, then three at 7:47. 39:15

supernova red -- 214

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Total Distance
5.00

Five on the Y treadmill, missed yesterday which throws off the week a bit. Long run tomorrow. I'm pretty happy with my fitness now, after the first month of the year building some base, so hopefully next week I can start varying the workouts. Legs feel pretty good, soreness in my left calf seems to be diminishing. 

supernova red -- 219

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Total Distance
6.50

I had to be at a meeting early this morning so I skipped Slug Club. I'm glad I did because the clouds cleared in the afternoon and it was beautiful, felt like April. 51 degrees and just a few clouds, wore shorts for the first time this year. I did the Manette-Warren Bridge loop, then kept on Park Avenue to downtown. Once downtown I went down to the marina and ran out on the pier, there's a half-mile you can do out there, right on the water. Some guys were working, putting in a piling or something, so I cut it a little short. Other than that I had the pier to myself. Then back across the Manette Bridge and back Shore Drive. I'm guessing about 6.5 miles, based on pace (pretty good most of the run, felt between 7 and 7:30) and time. 49:00. 

supernova red --  225

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Total Distance
4.00

Real busy day, and I had to be at the office early. Same thing tomorrow, I have a 6:30 a.m. meeting. But I snuck off to the Y at lunch, got a quick 4 in and watched it snow for 30 minutes out the window. Cleared my head in the middle of the day. 7:47 pace. 

supernova red --  229

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Total Distance
6.00

Yesterday was a long, long day, made worse by not getting a chance to run. I don't know how Jon Allen was doing it on those 12-hour days. But I had time this morning for the Y treadmill, and did two at 8/min and four at 7:30. Felt really, really good to run again, I needed that. The race I planned for Saturday is now dubious because I lost my ride in (and thus, my Navy base access), so it looks like I'll do a long run with Mike instead. Supposed to be nice out, so that may be the better play anyway.

supernova red --  235

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Total Distance
5.00

Five on the treadmill, felt really strong through the last three miles at 7:40 pace. Looks like it'll be alright outside for a long run tomorrow. 39:00

supernova red --  240

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Total Distance
10.00

Ten on the Slug Club route with Mike. Pretty decent weather, and it's nice to have light a little earlier. We started at a safe pace (7:30s) but ended up pushing on the way out, then actually picked up the pace a bit headed back. Fastest mile was 6:40, and most were just under 7. The pace felt comfortable and my fitness can accommodate that pace, the only nagging thing is some pain in my hipflexors. I didn't stretch much after Friday's run, and I think that's the cause. They loosened up quickly when I stretched this morning after the run. 1:11 total, about the same as our 10 two weeks ago.

supernova red -- 250

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Total Distance
8.25

Just a beautiful morning here, plus a day off. 45 degrees, sunny, and I got to sleep in a bit (not to much). I met Mike at Evergreen Park, it's about two miles from both of our houses, in opposite directions. I took 11th Street and the Manette Bridge. We headed up across the Warren Ave. bridge, down to Lions Park and looped around it, then back on Lebo to the Manette Bridge. Crossed that and back to Evergreen Park, stretched for five minutes and went our separate ways. I ran up Highland and then back across the bridge (third time this morning) and came home on 11th. Pretty good pace, the hills slowed us a bit but we were comfortably working at most times. Great start to the week, now I just have to decide whether I should go into work, or actually take the day off I've been allotted. 1:02. 

supernova red --  258

Comments(1)
Total Distance
5.00

My hamstrings felt like frozen metal balls yesterday when I woke up, the hills Monday must have been more unexpected than I thought. (Actually, it was probably a combo of that and working in the yard. That's something I'm not used to.) I spent my Tuesday morning walking around and stretching to loosen up, and massaged them at work when I had the chance. Today they were a bit more relaxed and I ran a comfortable 5 at the Y. 8/min pace for first mile, then 7:40s. A lot of post-run stretching again, really working on the hammys. 39:00. 

supernova red -- 263

Comments(1)
Total Distance
5.00

Good mid-day run today, what with all the work and going in early I though it would be nice to break the day up and get a nooner. It was probably warm enough outside to run (well, definitely warm enough, actually, it's like 50 and sunny), but I spent the 5 miles looking out the window at green grass. It's just a bit simpler to hit the Y, run and shower and head back to work. Good run though, first two at 7:40 and then three at 7:13, so it felt a little like a workout. For the treadmill at least. Got back to work and felt stress-relieved, which is kind of the point. 37:40. 

supernova red -- 268

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Total Distance
12.00

Longest run of the season, on a beautiful early morning for February. Started just before dawn with Mike down on Beach Drive and watched the sun come up under clear skies and mild temps. We really were trying for those elusive 7:30s this time, we were more like 7:05-7:15 through the run, just one mile under 7 (and then, just barely). So we're doing a bit better with pacing. Legs felt great, good conversation and relaxation after a trying week at work. The run wrapped up the week as the first of '09 over 30 miles, I'm feeling good about the conservative start to the season and I'm pleased with my fitness level for mid-February. I'll keep it there this week, maybe bump it a bit. 1:26:40. 

supernova red -- 280

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Total Distance
5.00

Easy start to the week, five on the treadmill at the Y (also a bike ride to and from work, and a few minutes on the stationary bike while I waited for the machine). Ran a bit quicker than usual, 7:41 to 7:30 miles after an easy one to start. 39:00

supernova red --  285

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Total Distance
3.00

Shorty this morning. Had to get off the treadmill early because I was running late. In more ways than one. 7:35 pace.

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Total Distance
5.00

Five at the Y, took a mile to feel comfortable but eventually a good rhythm and pace. My right hip felt a little sore on the outside, so I concentrated on it in stretching. As February ends I'm realizing it's about time to get back outside in the a.m. The gym is nice for a few cold months and to build up some base, but it's starting to wear on me and by the time the sun is up I have the itch to get on the street. Still, I feel good at where my miles are as the month (and hopefully winter) comes to an end, good solid start to the year. 39:10

supernova red -- 293

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Total Distance
12.00

Nice morning on Beach Drive, even felt a little warm (not shorts warm, but pleasant). Great sunrise, orange and pink light and the mountains. I ran with Henry because Mike is on vacation, we were still shooting for that elusive 7:30 pace. Our first two felt faster than usual, I guess he doesn't ease into the run as much as I do. But we were able to stay pretty conservative on the way out to the six-mile turnaround, I was dragging a bit because I haven't slept much the past two nights. The splits headed out were between 7:10 and 7:25, then a little quicker on the way back, with one wild one (6:49, seems like there's one every week). But I loosened up and felt good coming in, so that's what matters. And we had a big group of Slugs there, most I've seen in awhile for breakfast. Good day all around, and another month at 100 miles, if just barely (but it was only 28 days). Ready to start March. 1:26:41.

supernova red -- 305

Comments(2)
Total Distance
101.75
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