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Week starting Jul 29, 2012

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
25.50
Total Distance
4.00

Warren-Manette bridge loop on a warm Sunday evening, but from my office so it was a mile shorter than from home. Easy, easy pace, my legs were heavy getting going. But I wore my new air-conditioned shoes! 31:45

brooks cascadia 5 -- the ones from Crow Pass that are soon to be retired 

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Total Distance
8.00

Evening run to Tracyton Beach Road turnaround and back through Lions Park. A little stiff getting started, but a comfortable pace after I got moving. 58:05

supernova glide 4 

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Total Distance
8.50

Track workout night, nice and warm out. Henry met me there and we warmed up together for one mile, then he did some Crossfit garbage while I ran around the track. Yasso 800s at 2:50 pace was the plan, between 10 and 12, w/200 jog between.

Splits went 2:50, 2:45, 2:51, 2:50, 2:50, 2:51, 2:51, 2:49. Then I took a break, got some water and chatted with Henry, and he talked me into a goofy finish (you know, that Crossfit crap). (I'm kidding. Maybe I wouldn't be such a weakling if I did that kind of thing more often). We ran 800/400/800/400 without a break, but the 400s were backward. I still hit 2:50 and 2:48 for the 800s, but the backward laps (2:37 and 2:13) were not relaxing in between. By the end of the second one my calfs were really fatigued/cramping and I felt a little dizzy.

Even though I was still hitting my times, the stress of the backward running made feel 10 good enough to call it a night. My quads are still pretty sore from Cross Pass, that's where I really feel beat up. But other than that this was a good workout. One slow mile cool down. 

supernova glide 4  

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Total Distance
5.00

Warren-Manette bridge loop, my legs are heavy this week. 39:23

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Total Distance
25.50
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