Where's the Donuts?

Super Jock 'n' Jill Half in Woodinville, it's a pretty big race for the area and popular. Big crowd out there today. I didn't have the greatest past few days in preparation, but still felt confident about my goals: Definitely under 1:24, my half time earlier this year, possibly sub-1:22 if I felt good, and an outside chance at 1:20 if the stars aligned.

Weather was forecast to be sunny and 70, but it was cloudy and 55 at the start. I thought it would feel cold, but once we were 400m in I warmed up and was very pleasant. Really nice course. Starts at a brewery (though, oddly, no free post-race beer) and the first 3 or so are on a country road. Then you hit urban trails along a river for awhile, well wooded. Then back onto roads at about the halfway point, uphill through a little business park and an old-timey neighborhood and downtown, then a few moderately confusing switchbacks and turnarounds where you see the field repeatedly, then back on the trail to finish.

I went out with the second pack, more or less, it was a little strung out by mile 1 but basically all the elites racing out front, a gap, then a string that I was a part of. A lot of teams racing, and I tucked in with what I think was Club Northwest. That set-up pulled me well under pace for the first four, which came back to bite me in the end. I stayed with the group for about four miles, then drifted and spent most of the race on my own. Here's the splits:

5:54, 6:11, 6:02, 6:05, 6:17, 6:23, 6:41, 6:18, 6:26, 6:39, 6:49, 6:52, 6:32, 0:35.

The first four, like I said, were too fast. I feared I'd regret it, though I knew that start set me up for a special race if I held on. I didn't. By mile 5 I let the pack go and settled down to a better pace, slowed a bit on the unexpectedly steep hill, then got back into a groove for two miles. But I was pooped by 10, then ran three disappointing miles. I knew that keeping them under 7 would keep me on pace for 1:24, and under 6:30 would make 1:22 realistic. I'm frustrated now that I couldn't keep that pace, but I just had spent too much energy early and that just made me frustrated for being an idiot. I managed to get back on pace for the last mile, but I was getting passed by that point (**Cody should stop reading now, but yes, I got passed by a woman with less than two miles**) and just didn't have it. So I wrapped up the race, met Dale and the finish and we cooled down and talked for awhile. I still met my baseline goal, so I'm not upset by the race, and other than that stretch at the end felt pretty strong. Can't complain too much. Definitely better than being at work.

Easy five on 11th-Shore Drive, my legs were a little tired getting started but pretty much recovered and fine. No soreness from Monday or anything, but having a day off helped. Ran a little slower than usual, really pretty morning with the sun coming up. 38:10.  

supernova red -- 206

Five on the Warren-Manette bridge loop, real nice morning and it's supposed to be the same tomorrow. This week was kind of thrown off by the race Monday and some stuff at work that kept me from running two days, but with a long one tomorrow I'll get decent mileage and then get back into a routine next week. The recovery from Monday has been fantastic though, don't feel fatigued at all by today. There's a 2k fun run in my neighborhood tomorrow morning, maybe I'll go lay claim to the fastest man in Manette.

supernova red -- 211

It's dark again on Saturday mornings, I had a flashback to winter this morning when I woke up. But the sun was dawning by the time Mike and I met and took off, and it was a gorgeous autumn morning. Twelve on the Slug course, started slow then settled into an unplanned groove and actually did a few quick miles. They felt good though, any more would have been pushing so it was a good light workout. 7:30 pace for the first four, then we did a bathroom stop and took off again at a better pace. 6:51, 7:07, 6:54, 6:46, 6:49, 6:36, 7, 6:43. 1:25 overall. Like I said, the pace came very naturally, I knew we were pushing but even when we were slowing on the way back we stuck with the pace. Good sign a few days after the race. I might get a few more miles in this afternoon, I meant to do a little po-dunk race in my neighborhood this morning to get to 40 miles this week, but went and had breakfast with the club instead.

PM: After the UW-BYU shenanigans I needed to get rid of some pent-up aggression, so I walked down to a neighborhood street fair and hung out, then ran two miles. It was more to forget about the worst call in college football history, but it also got me enough miles to get over 40 for the week. I know this site is probably full of Cougars, but stupid, annoying BYU stole the game at the end there.

supernova -- 225

Another nice morning, makes waking up to run a lot easier. Lions Park, a loop there and back via Shore Drive. I really felt good this morning, a strong feeling in my legs and I was probably three miles in before even thinking about pace or effort. Didn't push, but a decent  clip that matched my mood. 49:06.  

supernova red -- 231

Workout day. Out to the Warren Ave. bridge for a two mile warmup (7:25s), then started a 4-mile CV run out Tracyton Beach Road. Hit 5:53 (downhill), 6:18 (got too conservative), 6:03, 6:00.  Felt pretty strong on the last two, that wasn't the case a few weeks ago for this type of workout. Then four miles at an easy pace (just above 7) through Evergreen park and back across the Manette Bridge. 6x100 on Shore Drive to finish it up and a jog home. 70:02.

supernova red -- 241

Recovery run on the 11th-Shore loop. Gorgeous morning, although now that school has started I definitely notice more cars on the roads. Legs were a little sluggish and drained, but I wasn't looking for anything special so that was fine. By the end of the run I had loosened up and was moving a little better. 36:38.

supernova red -- 245

Easy run on 11th-Shore, had to cut it short because I  have to be somewhere for work early this morning. No time to chat here. 32:07. 

supernova red -- 250

Morning run on the Slug course, first time to start in the dark in awhile. Warmer than I thought though, that helped. Mike met me, I didn't expect him to be there, so that was cool. The plan was 16 at 7:20-7:30 pace, then pick up the last 3-4 to tinman pace or better for a little fast finish workout. Of course, after two miles we picked up the pace and didn't relent, even though every mile would clip by and we'd go 'whoa, gotta slow down.' Well, that never happened. We weren't complaining, more just thinking we should slow down. But I let the runs come as they may, and it felt good to stick with that pace although there were a few inconsistent miles. But most right around 7 or under with a really strong finish; whether it bothers me later or not, we'll see. Splits were: 7:20, 7:20, 7, 6:57, 6:43, 7:05, 6:47, 7:02, 7:23, 6:56, 6:55, 6:46, 6:56, 6:38, 6:49, 6:56.

Sun was up in Manchester at the turnaround and it was really pretty, but on the return trip fog rolled in and we finished in this really dense and damp gray. It was weird. Nice out now though. Even at the end I was tired, but probably could have done another two miles if I took the pace down a bit. My legs didn't break down much, I thought they would.

So this was an encouraging day, although going a little shorter than planned Tuesday and missing my run Friday meant the miles were a bit lower than what I would have liked (I wanted 50 this week. We'll get it next week.) I feel good especially now that I'm planning on the Tri-Cities Marathon (10/27) rather than Portland (10/5). I'll bump it up to 18, maybe 20 next weekend. I'm thinking a step back week after that, then a 20 for certain and maybe another 20-22 the week after that (two Saturdays before the race). Any advice on that schedule would be appreciated.

supernova red -- 266

A little disappointing today, I left work then had to take a phone call, finally got out for a few miles but had to hurry back to make a birthday party. And some people going to the party saw me running, so I needed to be on time (it was a surprise). So I just got a few miles, which is fine because my legs are a little fatigued from Saturday and then sitting outside in the sun at the Seahawks game yesterday wore me out. Loosened up my legs though, and that'll make tomorrow's longer run better. 24:45

supernova red -- 269

Long run out to Tracyton dock, via Lions Park and Tracyton Beach Road. My legs were pretty sore and tired at the start, so I decided just to get some good miles today instead of a workout. I'll try for something more up-tempo Thursday. Given that I'm still tired from Saturday, that turned out to be a good enough workout to hold me over.

I went out easy and felt fatigued to start, but there's a few hills before you get to the boat launch and my legs started feeling more comfortable when I got to those. So the return was a little more comfortable and I could feel myself recovering. I added a little loop through Lions Park, and hit Shore Drive and a little trail, and was at a more consistent pace coming home (under 7:30). Still tired, but it's a wonderful sunrise and morning and I'll be ok by tomorrow morning. 1:23.

supernova red -- 281

I woke up not feeling sluggish exactly, but missing some of the usual pep. Still a decent run, to Lions Park and a loop and then back through Evergreen Park and the Manette Bridge. 5x100 on Shore Drive to finish, those felt good. Warmer than expected out there today, even though it's cloudy. 52:06.

 supernova red -- 188

Easy five on the 11th-Shore Dr. route. It's cloudy again, but still fairly warm out. Nothing out of the ordinary running, felt pretty good and enjoyed the calm of the morning. Seemed really quiet out, but that might be because the neighbor dogs aren't barking as much (I think Animal Control paid a visit). Long run tomorrow. 37:03.

supernova red -- 293

Big one for the season so far, 18 on the Slugs course. Mike wasn't sure he'd make it, but I'm really glad he did. Makes it easier to wake up at 5:15 knowing someone else is doing it. Warm and dry at my house but there was a mist at Annapolis that turned into a pretty steady rain by the last few miles. And it's pouring now Refreshing, but I was then too soaked to meet for breakfast. At least it'll be easy to nap.

More conservative and even pace than last week, though not by much. I'll just take it as a good sign that hovering around 7/min miles at this distance is so comfortable. Here were the splits: 15:00 (1 and 2); 7:13; 7:12; 6:55; 7:15; 6:52; 6:57; 7:31 (mostly a hill); 6:54 (this is a short mile, everybody agrees); 6:58; 7; 7:02; 6:56; 7:09; 6:56; 7:00; 7:07. 2:08 overall. The improvement from last week was eliminating any real outlier miles, like a 6:40 out of nowhere or something. I didn't feel that we were pushing at any time, sometimes we get into that bad habit and speed up/slow down but never set a solid pace. Around 14 we took GUs, I'm trying to get my stomach used to that (Tri-Berry, very tasty). Around 16 I could feel my legs breaking down, but it was the good type of breakdown. Nothing injured or painful, just that gradual fatigue that means your legs are in a new area and getting used to it. Fine by the finish though, could have comfortably have done 2-3 more I'd guess. A little rest time now, I'll run Sunday this week so I can be sure to get good miles. Marathon is 5 weeks out, but I'm stepping back on the long run next week (in part because I think it's a wise training move, but also because I'll be in Las Vegas Saturday and Sunday with some friends who won't understand me taking off for 2.5 hours to run).

Time to go see if any Top of Utahers are crazy enough to already have blogged it this morning.

supernova red -- 311

 Sunday became a rest day because I was a zombie sleeping. Waking up at 5 Saturday morning after like 5 hours of fitful sleep to run 18, then no nap does that to a guy. So a day off, then five on 11th-Shore this evening. Definitely feels like fall on the first day of fall, it's like the calendar was right this year or something. Crisp out, and I ran briskly to stay with the theme. Real comfortable miles, sun was down by the time I was done. 35:59.

supernova red -- 316

Workout day. Chilly fall morning, so the first two miles were a little slower than usual to get my blood flowing. Usual workout route, Tracyton Beach Road, and began the tempo when I hit Lebo, just before the bridge. Five miles at CV pace. Miles went 5:48 (starts on a downhill), 6:12 (slight uphill, but that one is always slow and I don't really know why), 6:07, 6:06, 6:00. I was a more consistent than two weeks ago with this workout, and definitely felt stronger and more comfortable, even with adding a mile. I was especially happy with how I responded to the last mile, as 4 ended I was starting to feel winded and wasn't sure what I had left. Felt very light and springy on the way home and probably was a little quicker than appropriate for a cool down, maybe I should have done a 6-mile workout. 1:08 total.

supernova red -- 326

Five easy on 11th-Shore. Warmer out than I thought it would be. 37:16.

supernova red -- 331

Morning run to Lions Park, then back across the Warren-Manette bridge loop and Shore Drive. Real foggy out, but warm enough. Legs felt good, but that's the point in making this a light week. I fly to Las Vegas tomorrow, hopefully I'll get some miles down there in the heat. No real long run this weekend though. 47:59

supernova red -- 337

Finally back home. 5 easy on 11th-Shore Drive. 36:08.

supernova red -- 342