May the Mass x Acceleration be with you

Warmup

Warmup before race, including 2x500 @ 1/2 marathon pace (2:05.75, 2:08.75)

Race

Resolution Series 5K - 19:45

The Garmin said the course was 3.2 miles. And, I passed the 1 mile mark on the Garmin 10 seconds before the mile mark of the race. I feel good about the effort I gave the race. The time, though, was horrible. But, what can I say. I'm in bad condition, the recovery from the marathon two months ago has not gone well. I've put on a few pounds. My abdomenal injury has been worse. Also, it was cold and the bulky clothes make a difference.

Still, it was a fun day. Got beat by Mike, but finished ahead of Carl. Also caught and passed a few runners along the way, finished 12th overall and 1st in my age division. Mostly the race serves as a wakeup call that I am in worse shape, even, than I thought. Especially when you considered i raced a 10k last September in 37:59, which is two 19 minute 5ks back to back. Ok, enough griping. Time to do something about it!

Splits:
1 - 6:12.75
2 - 12:27 - 6:14.25
3 - 18:40 - 6:13.0
3.2 - 19:45 - 1:05.55 (5:30/mile)

Cool down

Cool down with Carl - 2.4 miles in 21:23

Vickory route - 10 miles in 1:16:31

Feeling pretty good today. It was cold out, but the roads were dry and clear of ice, and it was full sun. My abdominal injury was not as bad as expected after the race Saturday.

Splits:
1 - 8:06
2 - 15:51 - 7:46
3 - 23:34 - 7:43
4 - 31:17 - 7:43
5 - 38:50 - 7:32
6 - 46:25 - 7:35
7 - 53:56 - 7:31.5
8 - 61:32 - 7:36
9 - 69:15 - 7:42
10 - 76:31 - 7:16

Easy 5 on military road route in 42:26

Still slushy and icey on the road. Abdominal injury still hurting.

Splits:
2 - 16:51
2.5 - 21:18.5 - 4:28
3 - 25:27 - 4:09
4 - 34:01 - 8:34
5 - 42:26 - 8:25

BPA route - 10 miles in 1:18:50

I haven't run this route in a long time because I knew it was short. Thanks to the Garmin I was able to enjoy this paved, under-the-powerlines, trail once again! It is a more hilly route than I remember - just what I need! I felt pretty good the first half, but had some major "bathroom issues" the 2nd half, especially the last 3 miles or so, which slowed me down some. No bathrooms in site, so I had to endure it to the finish.

Splits:
1 - 7:56
2 - 15:41 - 7:45
3 - 23:33 - 7:52
4 - 31:18 - 7:45
5 - 39:25 - 8:07
6 - 46:55 - 7:31
7 - 54:54 - 7:58
8 - 62:49 - 7:55
9 - 70:47 - 7:59
10 - 78:50 - 8:03

Military Road route - 5 miles in 39:32

Easy run after 10 yesterday.  Feeling better, but slow.

Splits:
1 - 7:55
2 - 15:47 - 7:53
3 - 23:39 - 7:53
4 - 31:37 - 7:57
5 - 39:32 - 7:55

BPA route - 7 miles in 55:05

Feeling a bit more energetic today, but still surprisingly slow. I guess the milage this week is taking its toll.

Splits:
1 - 7:48
2 - 15:42 - 7:54
3 - 23:37 - 7:55
4 - 31:24 - 7:47
5 - 39:07 - 7:43
6 - 46:55 - 7:48
7 - 55:05 - 8:10

Long run on Vickory route - 13 miles in 1:39:42

Overall the run was good. However, this was the 2nd time this week where I had "bathroom issues" that kind of screwed up the last few miles. It was pretty much the whole 2nd half today. Still, the legs, hips and abdomen are all doing pretty well. Hopefully the stretching and exercises are finally helping me to get over this abdominal injury that has been plaguing me the last 15 months. Also, I made it back up to 6 days this week, and 50 miles for the week. A couple more weeks of this and I will bump up to 60+.

Splits:
1 - 8:07
2 - 15:59 - 7:52
3 - 23:41 - 7:42
4 - 31:25 - 7:44
5 - 39:01 - 7:36
6 - 46:38 - 7:37
7 - 54:26 - 7:48
8 - 61:53 - 7:27
9 - 69:31 - 7:38
10 - 76:59 - 7:29
11 - 84:33 - 7:33
12 - 92:08 - 7:35
13 - 99:42 - 7:33.5

Round about route using Garmin. I had planned to run through Spanaway Park and keep going on the other side, but when I got to the back end the gate was still closed and locked for another week while they clear up the Christmas lights. So, I had to improvise. These 10 milers are feeling longer and more tiring than expected.

Splits:
1 - 7:50
2 - 15:19 - 7:29
3 - 23:03 - 7:44
4 - 30:56 - 7:53
4.48 - 35:00 - 4:04
5.48 - 42:32 - 7:33
6.48 - 50:12 - 7:40
7.48 - 57:53 - 7:41
8 - 62:10 - 4:17
9 - 69:43 - 7:33
10 - 77:16 - 7:33

Easy run on the trails - 5 miles in 40:41

1 - 8:16
2 - 16:27 - 8:11
3 - 24:35 - 8:08
4 - 32:36 - 8:02
5 - 40:41 - 8:05

Military Road route - 10 miles in 1:14:56

I had planned to run part of this run under 7/mile, or at least in the 7-7:10 range. However, it was pouring down rain the entire time, and yet was still cold out, so I had to run in pants and jacket, and I was soaked by 3 miles. The last few miles my legs were feeling pretty tired and dead, so I slowed into a cool down, only to pick it up the last half mile in hopes of keeping the time under 75 minutes.

Splits:
1 - 7:38
2 - 14:55 - 7:18
3 - 22:31 - 7:35
4 - 29:46 - 7:15
5 - 37:15 - 7:30
6 - 44:46 - 7:31
7 - 52:20 -7:34
8 - 59:32 - 7:12
9 - 67:30 - 7:58
10 - 74:56 - 7:26

Easy 5 miles on trails in 40:25

Feeling pretty good today. I ran without looking at the watch, so I could truly relax. Pretty even splits, given I wasn't looking at pace or mile splits along the way!

Splits: 20:13 - 20:12

BPA trail run - 13 miles in 1:43:14

It was a tiring day. Even by 5 miles I was pretty wiped. Thankfully the rain didn't hold out. I delayed my run an hour in the hopes the rain would stop early on in the run, and that worked out pretty well. By 5 miles the rain had stopped. Then the wind picked up and dried me off.

Splits:
1 - 8:18
2 - 15:42 - 7:25
3 - 23:28 - 7:46
4 - 31:19 - 7:50
5 - 39:25 - 8:06
6 - 47:17 - 7:53
7 - 55:28 - 8:11
8 - 63:19 - 7:50
9 - 71:06 - 7:48
10 - 79:17 - 8:11
11 - 87:10 - 7:53
12 - 95:09 - 7:59
13 - 1:43:14 - 8:04

Vickory route - 7 miles in 55:40

We are heading to Whidbey Island today, so I squeezed my run in between leaving for that and BSF. I felt pretty good today. I ran without looking at the Garmin at all, just running by feel, since I knew it would be a tiring run after the way I felt yesterday. Surprisingly, though, it was a pretty good run. I expected to be around 8:20/mile, but was under 8 on average.

Splits:
1 - 8:27
2 - 16:25 - 7:58
3 - 24:27 - 8:02
4 - 32:19 - 7:52
5 - 40:05 - 7:46
6 - 47:55 - 7:50
7 - 55:40 - 7:44

3 sets of:
15 pushups
12 crunches
12 back raises
12 squats with barbell raise
10 adductors (cable)
10 abductors (cable)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Run on Whidbey Island - 5.1 miles in 40:24

Since we are driving home tomorrow I thought I'd get tomorrow's run in today. This is a pretty hilly route. I started out at 80 ft above sea level, but quickly rose up to 300 feet in the first .6 miles. Then it was a gradual downhill to the water (8 feet) by just past 2 miles, then run back up to 300 feet and cruise back down to 80 feet at the finish. This is pretty apparent in my splits.

Splits:
1 - 8:40
2 - 16:16 - 7:37
3 - 24:06 - 7:50
4 - 32:15 - 8:09
5 - 39:40 - 7:25
5.09 - 40:24 - 44.6

Progression run on Vickory route - 10 miles in 1:13:40

I really think my groin injury is finally improving, so I am going to start incorporating some moderate-effort runs into my training and see how it responds. Today I decided to give the progression run a try again. 1 mile warmup, 8 mile progression, 1 mile cool down. It felt pretty good throughout. I picked up the pace a little more quickly than intended, but didn't really feel it until towards the end. The 2nd to last mile of the progression was a little taxing, but I got a second wind over the last mile of it.

Splits:
1 - 8:09
2 - 15:54 - 7:46
3 - 23:27 - 7:33
4 - 30:52 - 7:25
5 - 38:12 - 7:19
6 - 45:18 - 7:06
7 - 52:08 - 6:50
8 - 59:01 - 6:53
9 - 65:46 - 6:45
10 - 73:39 - 7:53

Easy run on BPA route - 5 miles in 39:12

My groin was a little sorer today, so moderate runs do have an impact on the injury. Still, I didn't feel to bad, nor too slow.

1 - 7:51
2 - 15:47 - 7:56
3 - 23:44 - 7:57
4 - 31:25 - 7:41
5 - 39:12 - 7:47

Military Road route - 10 miles in 1:14:43

Splits:
1 - 7:42
2 - 15:14 - 7:33
3 - 22:57 - 7:42
4 - 30;24 - 7:27
5 - 37:55 - 7:30
6 - 45:22 - 7:27
7 - 52:50 - 7:28
8 - 60:00 - 7:10
9 - 67:23 - 7:23
10 - 74:43 - 7:20

Military Road route - 7 miles in 54:32

I was pretty tired today, and the groin injury was more sore than expected.

Splits:
1 - 8:03
2 - 15:40 - 7:37
3 - 23:28 - 7:48
4 - 31:18 - 7:50
5 - 38:54 - 7:37
6 - 46:46 - 7:51
7 - 54:32 - 7:46

Waller/Vickory loop - 13 miles in 1:40:02

Still feeling tired and sluggish. Groin sore, legs sore. It seemed like everything hurt. At least it didn't rain. In fact it was sunny, and warm enough that I ran in shorts and short-sleeved shirt.

Splits:
1 - 7:46
2 - 15:31 - 7:44
3 - 23:12 - 7:41
4 - 30:45 - 7:33
5 - 38:24 - 7:39
6 - 45:58 - 7:34
7 - 53:38 - 7:40
8 - 61:22 - 7:44
9 - 69:06 - 7:44
10 - 76:44 - 7:38
11 - 84:35 - 7:50
12 - 92:25 - 7:51
13 - 1:40:02 - 7:36

Allison loop - 7.16 miles in 55:09 (7:42/mile)

This is the start of an easy week. I'm running about 3/4 of normal before increasing next week. Also, I am running without looking at the watch at all. I don't want to know my speed/pace or elapsed time until the end of the run. Just distance.

I'm still a little tired from Saturday's long run, but not too bad. I'm glad I only ran 7 instead of 10 today. It was supposed to be sunny for a few days, but it was rainy today. I'm looking forward to July.

Splits:
1 - 8:03
2 - 15:48 - 7:46
3 - 23:25 - 7:37
4 - 31:05 - 7:39
5 - 38:48 - 7:44
6 - 46:25 - 7:37
7 - 53:56 - 7:31
7.16 - 55:09 - 1:13 (7:39/mile)

7 miles with 5 mile progression run on Military Road route - 7 miles in 52:55

This is an easier week, so only a 7 miler instead of 10, and only 5 miles of progression instead of 8. Plus, I made sure the pace was not progressing too quickly. The course is pretty hilly, but I managed to keep the pace progressing regardless of whether it was an uphill or a downhill mile.

Splits:
1 - 8:00 (warmup)
2 - 15:40 - 7:40 (D)
3 - 23:16 - 7:36 (U)
4 - 30:39 - 7:23 (1/2 D, 1/2 U)
5 - 37:44 - 7:04 (1/2 U, 1/2 D)
6 - 44:40 - 6:56 (U)
7 - 52:55 - 8:15 (cooldown)

Easy run on trails - 4 miles in 32:28 (16:21, 16:07)

I ran without paying attention to the time, so had no idea of pace, just that it was an easy effort on muddy trails.

10 miles on BPA trail in

Easy week long run. It was supposed to be dry, but it rained on and off. I kept taking off my jacket, tying it around my waist, then having to put it back on again 5-10 minutes later.

Splits: 52:57
1 - 7:52
2 - 15:41 - 7:49
3 - 23:17 - 7:36
4 - 31:00 - 7:42
5 - 38:54 - 7:54
6 - 46:32 - 7:38
7 - 54:28 - 7:56
8 - 62:23 - 7:55
9 - 70:08 - 7:45
10 - 78:00 - 7:51

Easy recovery run to end an easy week.

1 - 8:07
2 - 16:05 - 7:58
3 - 23:50 - 7:45
4 - 31:33 - 7:43
4.47 - 35:08 - 3:35

Warmup:

6xLM, 6xCM
2.5 mile warmup run to PLU Track in 19:11

2x500@1/2 marathon pace w/ 300m recoveries (I don't really know what 1/2m pace is, I just stuck with 50s per 200m)
2:01.5, 2:06.0

4x150@5k pace or faster, with 250 recoveries
31.6, 32.4, 35.1, 31.1

Workout:

6 minute test run - run 6 minutes all out and carefully determine the distance covered.

This was the main focus of my run today. I wasn't completely sure what pace to shoot for, but I figured somewhere between 85-90s laps, and then speed up the the 2nd half as needed. It seemed to work out pretty well. Only problem was a couple people who were walking on the track and using the first two lanes. I had to dip inside the track a couple times when I passed them. Other than that, I don't think I could've gone much faster than this today, maybe a couple seconds at most. This is less than a minute slower than my high school best (for 1600m), and it wasn't a race, just a time trial by myself. Feeling pretty good about that!

Mile split was 5:35.4, and I covered about 1719 meters in 6 minutes, which I'll round to 1720.

Cooldown:

2.43 mile cool down in 19:07
Myrtl, Pedestal