May the Mass x Acceleration be with you

7.21 miles in 54:45 (7:36/mile)

Another dry day, and sunny, but pretty chilly. I think it was just around 40 or so, but I still managed ok in shorts with a windbreaker. I was a little stiff and sore today from the run and workout yesterday, but all in all I felt better than expected. Threw a few strides into the last mile and a half.

Argh, my weight has not gone down, even though I haven't tried anything to lose a few pounds! Grrr, I hate it when not doing anything doesn't work! I guess I'm going to have to try doing something... tomorrow.

Splits: 8:00 - 7:54 - 7:27 - 7:24 - 7:36 - 7:22 - 7:10 - 1:53

7xLM, 9.65 miles in 1:14:20 (7:42/mile)

Still feeling a little sluggish today so I took it kind of easy. Probably the ramped up mileage is affecting me a bit.

Splits: 8:11 - 7:32 - 7:31 - 7:31 - 7:30 - 7:35 - 7:41 - 7:35 - 7:51 - 5:25

14.2 mles in 1:48:10 (7:37/mile)

A little slow today. My legs were sore and kind of dead from the get go. Nice, cold day, though. Temps around 36 and cloudy, but the sun came out the last couple miles.. Can you guess which mile has a big uphill?

Splits: 8:03 - 7:45 - 7:39 - 7:32 - 7:36 - 7:29 - 7:24 - 8:00 - 7:32 - 7:42 - 7:32 - 7:27 - 7:19 - 7:34

Looks like I will finish on the first page of the mileage board for the first time in a few months - probably since late August or early September. Its good to be back!

12.15 miles in 1:30:58 (7:29/mile)

My legs are still pretty tired, and they are sore and aching, especially in the second half. I think I'll try to plow through this week as planned and then take an easier week next week before ramping up the mileage some more.

Splits: 7:49 - 7:55 - 7:29 - 7:28 - 7:29.5 - 7:10 - 7:21 - 7:20 - 6:56 - 7:28 - 7:37 - 7:41

7.18 miles easy on the trails in 59:11.

I'm pretty sure the distance is wrong. My Garmin was not giving accurate information. At one point it said I was running at 10:00/mile, and it stuck on that for quite a while until the next mile put out a more realistic number of just under 8/mile. I wonder if it was because of the fog. My strategy of losing weight by not trying seems to be working better than last week. I'm down a couple pounds.

7xLM, 1 mile warmup in 8:17

10 miles Lydiard-style "3/4 effort" run in 1:08:50 (6:53/mile)

I really wasn't feeling up for any type of effort run. My quads were sore and didn't have much lift to my legs. But, once the effort started I felt pretty good the whole way. I think I did a better job than last week of keeping the pace pretty light, maybe even too light at times. The whole run was very comfortable. I was a little disappointed when I saw my time at the end, but it was including my 8:17 warmup jog. It's always interesting to look at splits and pace afterwards when you don't look at the watch at all during the run.

1 - 7:02
2 - 6:57
3 - 7:09 (uphill)
4 - 6:47
5 - 6:44
6 - 6:49
7 - 6:56
8 - 6:46
9 - 7:00
10 - 6:39.5

1 mile Cool down in 8:30

...

Unfortunately, after I got back to my building I remembered that I had stashed my electronic badge under a bush at a different building. So, I had to run back and get it.
Another 1.81 miles in 15:35 (8:38/mile)

Stupid easy (ala Jay Johnson) 5.35 miles on the trails in 45:30.

My legs are so dead tired and sore. The run was not much fun. The first half I was just dragging. Then I picked it up just a tad in the 2nd half and actually felt a lot better. I was about to quit by 2 miles, but managed to get in more than 5.

15.03 miles in 1:50:39 (7:22/mile)

It was great to run with Mike. Next time I will have to rest up a bit beforehand, though. It was a fairly tough run for me, especially the hills. First half went pretty well. During the 2nd half my quads developed their famliar ache that I've been experiencing the last several days. In the last few miles I was definitely dragging behind Mike. Good thing he was there to pull me along.

7:39 - 7:32 - 7:29 - 6:58 - 7:00 - 7:39 - 7:15 - 7:31 - 7:35 - 7:17 - 7:25 - 7:56 - 7:31- 6:55 - 6:41

9.2 miles on the SEJ - 9 Mile Loop in 1:12:33 (7:53/mile)

I am pretty tired today, as expected, but not as bad as I thought I would be after yesterday's run. At times I actually felt half-way decent. I expected today to be like Thursday's run, dragging around at 8:30/mile for as long as I could stand before giving up after a few miles. Instead I was able to get in the whole 9 miles, plus a little extra, and didn't feel too bad doing it. I even managed to keep all of my splits under 8 (except the first one, which doesn't count).

Splits: 8:14 - 7:57 - 7:53 - 7:58 - 7:43 - 7:42 - 7:44 - 7:57 - 7:50

7xLM, Easy 10.15 miles in 1:19:37 (7:51/mile)

It was nice to take an easy pace for a shorter 10 miles today. I think my body is going to agree with this lighter week. Beautiful sunshine, too. In fact, I got so warm after the first couple miles I had to take my jacket off, even though the roads were icy in places and the temp was around 38 degrees.

Splits: 8:23 - 7:50 - 7:40 - 7:50.5 - 7:30 - 7:45 - 7:45 - 7:41 - 7:38 - 8:16

Easy 5 miles on the trails

2.12 mile warmup in 16:56 (7:59/mile)

7.15 miles in 52:23 (7:20/mile)

Supposed to do a shorter, 6 mile, 3/4 effort run. However, I got the news about an hour beforehand that my position at work is being eliminated so I was a bit distracted. As a result I was never on pace and gave up after a couple miles.

Splits: 6:53 - 7:08 - 7:17 - 6:54 - 7:30 - 7:42 - 7:45

5.13 miles on the SEJ-5 Mile loop in 39:38 (7:43/mile)

Feeling ok, but tireder than expected given I'm well into an easier week and haven't had any significant hard efforts.

Splits: 8:02 - 7:40 - 7:43 - 7:36 - 7:34

Warmup

4xLM, 2.41 mile warmup jog on PLU Loop in 17:45 (7:22/mile)
Note, this included 2x2 min runs at 1/2 marathon pace or so (around 6:35 today)

4x150m approximately, with recovery jogs

Workout

5k time trial on the FSRR course, measured by my Garmin.

I was going to run this on the track, but there were a few others using it, so I opted to do it on the roads over the FSRR course.

Cooldown

Easy .9 mile jog over the rest of the 4 mile course in 7:29 (8:21/mile)

2 1/8 mile cool down in 17:21 (8:08/mile)

My legs and energy were fine afterwards, but my old groin injury was very sore. It was tough to run at all, but I grimaced my way through another 2 miles or so of cool down.

7xLM, 12.1 miles on Military Road in 1:34:48 (7:50/mile)

Still feeling tired, stiff and sore from Saturday's run. In particular, my groin injury is still very painful. The first few miles I felt like I was ripping and tearing myself apart. It definitley makes you wonder, "why the heck am I doing this?". The second half went better. I tried to make it a fartlek workout, but it was a pretty mild effort overall.

Splits: 8:27 - 8:18 - 7:55 - 7:57 - 8:06 - 7:35 - 7:18 - 7:31 - 7:14 - 7:23 - 7:27 - 8:43

:

7 miles easy on trails in 58:41 (8:23/mile)

Ugh, did not want to run today. Groin pull still hurting, legs sore, no energy. Ick

Warmup

7xLM, 1 mile warmup easy

Workout

10 miles at 3/4 effort in 1:08:47 (6:52/mile)

Felt great today. I had to run early because my team is going out for lunch, so got to run in the nice cold morning air.This was the easiest of these runs that I've done so far, and a little faster than the last one, two weeks ago. The groin pull is much better today and the legs felt good. Really felt like a pretty easy run.

Splits: 7:02 - 6:46 - 7:07 (uphill) - 6:44 - 6:41 - 6:54 - 6:52 - 6:47 - 7:00 - 6:55

Cooldown

1 mile cool down

7.03 on Vickory in 56:01 (7:58/mile)

My stomach's been bothering me for the last few days. Probably a little anxiety over losing my job. Otherwise the run felt ok, not too badly sore or tired. It was only 30 degrees out and the road was icy from the fog, so I went extra slowly, especiially the first couple miles, which skewed the pace down quite a bit.

Splits: 8:45 - 8:15 - 7:56 - 7:44 - 7:44 - 7:42 - 7:40

9.19 on the SEJ  - 9 mile loop in 1:11:05 (7:44/mile)

Easy, cool but not icy run today. Saving some for tomorrow's long run. Hoping to do 16 tomorrow morning on the Burnt Bridge Creek trail. Pretty even pace today, once I got warmed up.

Splits: 8:06 - 7:58 - 7:51 - 7:40 - 7:39 - 7:39 - 7:39 - 7:41 - 7:29

17 miles on the Burnt Bridge Creek Trail in 2:10:39 (7:41/mile)

For some reason it was a tough run today. By 10 miles my legs were feeling like mush. The week must've been tough on them.

In Vancouver for Christmas, so I ran on the Burnt Bridge Creek Trail. It was the first time I got all the way to the start of the trail. It wasn't worth the wait, except I caught a glimpse of Lake Vancouver.

Splits: 8:01 - 7:45 - 7:30 - 7:47 - 7:01 - 7:33.5 - 7:23 - 7:39 - 7:49 - 7:38 - 7:37 - 7:42 - 8:12 - 7:31 - 7:56 - 7:50 - 7:47.

http://connect.garmin.com/activity/136225917

12.02 miles with fartlek in second half, in 1:33:06 (7:45)

My legs felt fine, but for some reason on the first half of the run I was just so slow. Then on the way back, whenever I was recovering between surges my legs went right back to super slow again.

Splits: 8:30 - 8:08 - 8:00 - 7:53 - 7:57 - 7:49 - 7:13 - 7:28 - 7:08 - 7:41 - 7:19.5 - 7:49

Easy 5.13 on SEJ-5 Mile loop in 41:24 (8:04/mile). I was pretty tired and sluggish so just took it nice and easy.

Splits: 8:24 - 7:58 - 8:04 - 7:57 - 7:57

Warmup jog, 2.5 miles in 20:16 (8:06/mile)

Workout

7 miles at 3/4 effort in 47:53 (6:50/mile)

The run was harder and less comfortable than expected, given it was only 7 miles instead of the usual 10. Still, the last mile was very easy to speed up and felt really good.

Splits: 7:03 - 6:50 - 6:54 - 6:52 - 6:57 - 6:53 - 6:25

Easy 2.5 mile cool down in 19:50 (7:56/mile)

7.19 miles easy in 57:36 (8:01/mile)

I felt pretty good today, just taking it easy to recover before the 5k on Sunday.

Splits: 8:24 - 7:58 - 8:00 - 7:59 - 7:57 - 8:01 - 7:47

I started out planning to run 7, or even 9 miles. However, by the first mile, given it was so slow, I decided to ease up even more and just run the 5 mile loop. Running 9 wouldn't benefit me much more in my marathon prep, but taking it easy was way more beneficial for the 5k race on Sunday.

Splits: 7:57 - 7:59 - 8:04 - 7:51 - 7:52

2.39 mile warmup jog to the track in 18:30

1x500m @ 1/2 marathon pace with 300m recovery (2:02)
1x400m @ 5k pace (1:31)

2.36 mile cool down in 18:18 (7:45/mile)