Time to Compete

7:34, 6:56, 6:28, 5:53

speed work with some early hills.  turnover was great, kept from overstriding too  Nothing like Boston kicking my butt big time to encourage the training

8:32, 7:27, 7:23, 7:18, 7:11, 7:10, 7:04, 7:04, 7:02, 6:53, 6:38, 6:19

 some left knee and left hip tightness, and way too many dried apricots yesterday :)

brief recovery run, minimal time before work today

9:33, 7:56, 7:47  with my dog :)

early morning run before 6am meeting, cool dry day, perfect!

8:49, 7:58, 7:34, 7:07, 6:56, 6:09, 6:45

 felt great after warm-up, stride felt great.

Early morning run before going to the Windermere Cup.  Warmed-up for 1 mile at 8:16 pace, then averaged 6:32 pace for last 7 miles

8:16, 7:01, 6:50, 6:45, 6:29, 6:22, 6:04, 6:12

Felt great, no calf pain.  Pretty soon I will be able to keep up with Mike (rattletrap) :)

hill work day, absolutely beautiful sunny day, 60deg

 7:45 warm up mile

6:58, 7:06, hills start now 7:49, 7:15, 7:31, 7:18 

recovery/prep day

8:53, 7:51, 7:43, 7:40, 7:38, 7:29, 7:19

felt good, comfortable 

speed work day, 6:17 average pace

6:58, 6:36, 5:59, 5:31

felt great, beautiful morning 45deg no wind

no leg pain, much faster than last 2 weeks on same route 

12 miler after a good speed work day yesterday

8:26, 7:36, 7:19, 6:50, 7:07, 7:11, 7:20, 7:14, 7:11, 7:08, 6:57, 6:41 

tired at end of this run, feeling affects of yesterday's workout, time to stretch 

recovery + prep run today

4 miles averaged 7:59 pace, loosened up the legs for tomorrow early am long run with mike 

Ran with Mike (rattletrap, marathon maniac, etc, etc)

warmed up for couple of miles then picked up the pace, felt great on an early morning (4:30am) run

9:05, 7:42, 7:37, 6:53, 6:56, 6:44, 6:39, 6:59, 6:53, 6:48, 6:42, 6:14, 6:56

Just glad to see mike was not running backwards waiting for me today 

recovery + prep run

6.14 miles, averaged 7:41 pace

8:30, 7:20, 7:26, 7:36, 7:36, 7:37, 7:38 (last .14)

early morning run in Redmond on Sammamish River Trail, very nice out and back

10 miles, warmed up 1st mile then picked it up into a comfortable pace, averaged 6:59pace overall

8:10, 7:14, 7:01, 6:55, 6:58, 6:44, 6:50, 6:42, 6:44, 6:35

slow, recovery + prep run, playing with idea of running capital city half marathon this sunday (may 20).  The last race i actually raced was last year's capital city full marathon, then have been nursing injury for past year.  I think i am ready to finally race again (miss it a ton).  Never ran a half before, not sure exactly my strategy for the race

4.01 miles, 8:10 average

8:29, 8:13, 7:54, 8:06 

speed work/lactate threshold run today

7:07, 6:46, 6:02, 5:36

felt good today, took it lighter the first half, still eyeing sunday's possibility of running the half in Olympia

medium long run day after speed work, felt tired the entire run today, took it fairly easy and focused on running form today.  

12 miles  7:39pace

8:44, 7:49, 7:48, 7:45, 7:44, 7:39, 7:29, 7:26, 7:19, 7:25, 7:29, 7:16 

took today off, anticipating running half on sunday

First real race back since injuring calf a year ago.  Have run 18 marathons but never raced a half before, so strategy was suspect.  Felt great throughout the race, paced myself well and felt I gave it my all.  Not the flattest of courses with half a dozen decent climbs thrown in the mix but none too awful, worst for me was mile 10 with a steady 1 mile climb just when i was getting a bit tired (but I do know i must do some hill training :))  Steady drizzle the entire race with occasional light wind and mid 50s for temp, perfect race day, just the way i like it.  

• mile 1 6:02
• mile 2 6:20
• mile 3 6:37
• mile 4 6:44
• mile 5 6:37
• mile 6 6:44
• mile 7 6:40
• mile 8 6:46
• mile 9 6:15
• mile 10 7:11
• mile 11 6:53
• mile 12 6:42
• mile 13 6:11
• last .1 5:22

 1:26, 6:35 average pace, 3rd in age group, 17th overall

7:45am start time, back for church early (start time 10:15am)

time for a nap