|Miles:||This week:|| 0.00
Only time for a quick one today, rushing to get work done so I can go to Chicago for the weekend. So I snuck out of work, did three miles at the Y and got back quickly. Breezed right by, and my work headache was actually gone after the run. 7:50/mile. Next run will be on Lake Shore Drive.
supernova red -- 402
In Chicago, windy and rainy morning. And when it's windy in Chicago, it's really windy.
From Ken's condo near Damen/Lawerence, I ran north past Foster Avenue, to an old route I used to do in college. Down to Foster Beach on the lakefront (here's where the wind comes in) and then along the path south to Belmont Harbor. Did a little loop there, then cut back under Lake Shore Drive and kind of wound my way back on sidestreets. Went by Wrigley Field, then past my old neighborhood, and back on Damen. Other than some stiff headwinds at time, it wasn't bad, and the rain eased up. Ran slowly, probably no faster than 7:30 miles, though I'm not sure of the distances anymore. I'm guessing around eight. 1:02:40.
After the run, I stretched, drank a glass of water and changed, then walked down the block to a hot dog stand for a Chicago dog and a copy of the Jay Cutler edition of the Tribune. Breakfast of champions right there.
supernova red -- 410
The weather actually improved and the sun came out, but still pretty cold in the Midwest. I was geeking it up at a fantasy baseball draft all morning, but when I finished I squeezed in a short afternoon run in the city. Ran along the Ravenswood Metra line, then wound through neighborhoods down to Southport, then came back on sidestreets. Nice head-clearing and relaxing run. 30:45
supernova red -- 414
Sunday long run was canceled due to snow. Great first weekend of April, especially because it was 70 back in Washington. I really know how to pick the location for a spring break trip. Monday morning the ground was still white and it was windy and cold. Mom and Dad were going to the YMCA, so I tagged along for some family bonding. 6 miles at 7:45 pace on the treadmill.
supernova red -- 420
Ok, back in Bremerton now, long day of travel/work Tuesday so no run. Morning trip to the Y, it's mild enough to run outside (at least today) but I'm in a good habit of doing the treadmill in the a.m., so I'll stick with that for awhile longer. 7:40 pace, 38:45
supernova red -- 425
New shoes today. Just time for a shorty this evening after work, nice spring evening and an incredible sunset over the Olympics. Three brisk miles on the old 11th-Shore Drive loop, first time running there in months. Felt pretty good, but I had to hurry home. 21:08
supernova glide -- 3
Real early morning down at Slug Club headquarters, Mike and I went for 18. It's a little strange going this distance now, my long runs are ahead of schedule compared to my overall mileage and in terms of when the marathon is. In past training I never would have gone 18 without being over 40/week with some regularity, but Mike is thinking about getting a marathon in before Seattle R'n'R (6/27), so he wants to make sure he gets the long runs. Maybe the strategy will work, I can fill in the weekly miles now and start adding more workouts. I certainly feel comfortable with 18, probably could have added two easily today, and it's good to be there with 11 weeks until the race. Plenty of time for another 18 and at least two at 20 or more.
Anyway, with that distance in mind we wanted to focus on a conservative pace (7:30s). It was a little windy on Beach Drive before heading up and into the trees at mile 4.5, but other than that a good morning. 45 degrees, rain held off. We were a little faster than planned, but far more consistent than usual, with no real fast outlier miles: 7:45, 7:40, 7:23, 7:15, 7:07, 7:25, 7:08, 7:14, 7:40, 7:05, 7:17, 7:13, 7:14, 7:08, 7:14, 7:09, 7:09, 7:17. 2:11 overall. I was pretty encouraged by that. My legs were tired, but nothing broke down or was real sore (new shoes definitely helped). Also, I really feel fit and didn't wear down much (other than being really hungry by the end).
Next week a few of us are driving up to Wenatchee for a half marathon, it'll be the highest elevation race I've done outside Utah. It's supposed to be a really nice course, and we're going to support one of the Slugs doing the marathon. Not trying to pr or anything, but to get a good feel for racing and see where my fitness is at.
supernova glide -- 21
Five on the Y treadmill, 7:41 pace. It was as mundane as it sounds, even the gym was empty.
supernova glide -- 26
Five at the Y, 7:45 pace. Again, nothing too exciting, but staying fresh before the half this weekend.
supernova glide -- 31
Two easy pre-race miles, plus some basketball at the gym.
||Wenatchee Half Marathon (13.1 Miles) 01:27:02, Place overall: 11, Place in age division: 2|
(Late entry, home internet's been out all week.)
Sunny, mild day in Wenatchee, a mid-size city in north central Washington. It calls itself the Apple Capital of the U.S. Start line is in an old style downtown, kind of like Logan, and the course otherwise is completely along a paved waterfront trail. Half does an out-and-back, full does two loops. First few miles are pretty flat, then we crossed a bridge and the other side of the lake is rolling for the middle six miles or so. Then back across the bridge to the finish.
Mike and I didn't really have a pace goal, but it was a small field so we started up near the leaders. We let one pack of the good racers go and settled in with the second group. The first mile was pretty quick, under 6, then we settled into a better pace. We hung together until mile 9, he took a slight lead up a hill. I caught him at 10, but took a Gu and kind of lost focus and touch with him (and ran a slower mile). I kept him in view, 10 seconds back or so, planning to put a surge on. But I kept hitting pretty good miles and he kept the pace, and I just didn't quite have the oomph down the stretch to make a good run. Last mile was kind of slow, actually, and I passed a guy right at the last step (they screwed up the results, actually, and completely left me off. So I had to argue my way back onto the list -- and to get a cup for my age group prize).
Here's the splits: 5:57, 6:23, 6:34, 6:34, 6:45, 6:59, 6:57, 6:45, 6:38, 6:52, 6:40, 6:28, 7:25 (plus .1). 1:27:03
Not a great race, but for going into the race with no race plan at all or speed work under me, I'll take it. It was actually a really enjoyable day, so I can't be disappointed. There will be other races, and now I have a better idea of pacing. Pretty fun time, and it felt like spring.
supernova glide -- 48
Beautiful sunny morning, did the 11th-Shore Drive loop. Pretty good pace actually, felt surprisingly fresh for two days after a race. (No running Sunday, but stretched my legs out at softball practice.) 37:00
supernova glide -- 53
Workout day, the race has me mindful of how much I need to get in gear with some faster miles. Nice morning, so I headed for Tracyton Beach Road.
Two mile warmup, 7:30 pace, then three up-tempo miles. As always, the first mile on this route is too fast because it starts downhill. 5:46, then a 6:26 and a 6:03. Probably should have stretched for one more. But I slowed up and headed back home at a cool down pace. Felt really good to get back to that course, hadn't run it since last summer. 57:21
supernova glide -- 61
After a day off to rest up a bit, I did an evening run. (It was pouring this morning, so I risked it. Totally paid off.)
Started with three miles at a comfortable pace on the 11th-Shore loop, then cut up the Manette Hill Trail to Jacobson. Then did a short hill workout, approximately 300m (that's my best guess, I'll try to get more specific if possible) with 300m rest on each (about 1:30 to jog back downhill). It's not a really steep grade, but pretty good -- and Paul can attest to the hills in my neighborhood.
Splits were 0:53, 0:59, 0:58, 0:59, 1:03
Pretty winded and beat by the last one, but a good workout. Cool down back home.
Longer run than I expected for this morning, especially after a very fitful night of sleep and the sense of illness coming on. I knew Mike had been thinking about 18, and this other guy Henry wanted to join us, but after four hours of sleep I planned to bail on them halfway or something.
But I got there, the dawn was nicer than I though, and my body gave me the big 10-4. So we went out Beach Drive to the 9 mile-mark past Manchester, turned around and came back. Mike and I turned near the end and added another mile (actually, he added two to hit 20).
No watch, just went with what felt right. We were around 7:20 pace for most of the miles, but I don't have splits. For the week after a half I'm pretty fresh, no problems until just the usual breakdown on the last two. And that wasn't even too bad, just some fatigue. My back did a weird thing on the drive home and really stiffened up, and it kind of hurts along my spine when I sit. Odd, we'll see how that plays. I've had a small pain on one of my vertebrae here and there lately, usually after a run. Not constant pain, or even sharp, but I'm trying to stay aware and cautious. A trip to the chiropracter may not be a bad idea.
No long run next week, but hopefully more workouts and a bit more mileage to get over 40. I'll probably race again next Sunday, there's a trails run up north and those are good folks who put them on. It'd be nice if it didn't snow this time around.
supernova glide -- 85
Easy 5 at the Y, needed a little recovery from Saturday's 19 and yard work yesterday. Felt pretty good, everything still seems in working order. 39:25
supernova glide -- 90
Mid-day run, my legs felt much more warmed up and loose than usual. Really clipped along, it was a breeze for some reason. That may have just been a mental thing, given how much I needed to get out of the newsroom. In any case, a nice run. 7:30/mile pace the whole way. 45:00.
supernova glide -- 96
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