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July 30, 2005
Toaster Race
Today's course was pretty crazy. I went out way too fast, attempting to keep up with the high school runners only to die a slow painful death. The course was not super hilly, but the turns were brutal, lots of stop and go. Especially the last half mile, which wasn't helped by the two river crossing that soaked my shoes and clothes. It was a pretty good workout though and I'm happy I ran it. I ended up 6th overall, but first of the non high school runners. My time was 18:43, but I think the course was over a minute slower than a normal cross country course. I mean the winner was only 17:46 and he should be able to run close to 16 flat.
Sat: 11.5 miles, Toaster 5K race
Fri: 8 miles, River Run
Thurs: 8 miles, IPROnB
Wed: 8 miles, Moose Run
Tues: 6 miles, Gold Rush Race Course
Mon: 7.5 miles, Motorcycle Hill
Posted by at 3:42 PM
July 29, 2005
Toaster Race Tomorrow
Running the Toaster Run 5K tomorrow. I only know that the starting gun is some sort of toaster, there's a river crossing, and some good runners are likely to be there.
I'm planning on running hard, but I'm also planning on running 6-8 miles at 7 am and the race is at 10:30 am, so hopefully it will be a good workout and pretty fun too.
Fri: 8 miles, River Run
Thurs: 8 miles, IPROnB
Wed: 8 miles, Moose Run
Tues: 6 miles, Gold Rush Race Course
Mon: 7.5 miles, Motorcycle Hill
Posted by at 9:51 PM
July 26, 2005
catching up...
A little behind on the log. I spend entirely too much time looking for apartments in Seattle. Still trying to decide whether to rent my own place or settle for a roommate deal.
Tues: 6 miles, Gold Rush Race Course
Mon: 7.5 miles, Motorcycle Hill
Week Total: 58.5 miles YTD: 1448 miles
Sun: 6.5 miles, Powerlines
Sat: 10 miles, Seattle Bike Path
Fri: AM - 5.5 miles, River Run
PM - 6.5 miles, Rutter Parkway
Thur: AM - 6 miles, Fairwood Loop
PM - 6 miles, Cherry Picker's Trot (5:40, 5:33, 5:14, 6:15 - 22:42)
Wed: 9 miles, Dam Run
Tues: 4 miles, Highlands
Mon: 4 miles, Switchbacks
Posted by at 5:21 PM
July 20, 2005
Hot days and Recovery
I finally was able run at a decent pace again today. That 25K race beat me up. I knew it would though, and almost talked myself out of doing it, but in the end I really needed a hard run. Most of my runs are slower than 7 min pace, so if I really want to get back to racing fast I have to do some faster workouts.
I think I'm going to run another race tomorrow evening...a four mile race this time. Just as a speed workout though since there's little chance of winning. Too many high school kids will be there running 5:10 pace, and even if I went all out I couldn't break 5:20s. So I'm going to shoot for 5:40-5:30-5:20(downhill)-5:50(uphill).
On the subject of hot weather. I feel for y'all out there in humidsville. Today it was about 85 degrees when I ran and its so dry here that I didn't even sweat! The humidity has skyrocketed into the 30% range tonight and tomorrow it'll be up to 60%! Yesterday we didn't even break 20%. Of course this will all change dramatically when I move to Seattle.
Wed: 9 miles, Dam Run
Tues: 4 miles, Highlands
Mon: 4 miles, Switchbacks
Posted by at 9:35 PM
July 17, 2005
Speed work
I put in overtime this morning to make it to a race. I feel like I drove 700 miles to run the race, but really I drove 350 miles out and 350 miles back yesterday, leaving at 5 am and returning at 1 am. I woke up at 4:30 am to drive another hour out to the start of the race. Fortunately I still felt good during the race.
The course is probably one of the hardest to race on, mainly becuase its all on roads and ridiculously hilly. The only saving grace is that the road goes around a lake so the view is usually pretty good.
The race directors switched the direction of the race from counter-clockwise to clockwise in 2002 and noone has come close to the course records since! I figure its almost a two minute difference. The major difference being that the last 1.5 miles is very hilly instead of flat. Anyway take a close look at my splits and you can tell where the hills are:
5:48-5:34-5:31-5:35-5:41-6:09-5:40-5:55-5:39-6:56-5:26-5:45-5:53-6:17-6:22-2:57. (notice the 6:56 on mile 10)
I ran with the lead pack (of 4) through 4 miles and then quickly got dropped. I assumed it was going to be a really long day and that I was totally falling apart until I looked at their split of 5:17 for the 5th mile. I called this race speed work because I haven't done any sub-6 miles in like 2 months, so fat chance that I was going to be able to cover that move. Fortunately the hills start right after that mile, so I was able to begin closing the gap over the next few miles. I only managed to catch one of them though and really tied up on the last two miles (stupid clockwise running). In any case my time was 1:31:17, which is my fastest running clockwise and it was 4th place overall. I won my age-group, although they ran out of ribbons - not sure how that happens. Finally, I staggered home and took a much earned, post-morning run nap.
59.5 miles this week, 1389.5 ytd
Sun: 18.5 miles, 25K race + warm-up/cool-down
Sat: 0 miles
Fri: 13.5 miles, AM - 5.5 miles River run, PM - IPROnB in 58:37
Thur: 9 miles, Little Spokane River Rd
Wed: AM 8 miles, Dishman Hills
Tues: 3 miles, SGS
Mon: 7.5 miles, Deep Creek
Posted by at 4:49 PM
July 13, 2005
Running on my mind
Wed: AM 8 miles, Dishman Hills
Tues: 3 miles, SGS
Mon: 7.5 miles, Deep Creek
50 miles this week, YTD: 1330 miles
Sun: 11 miles, Arrowhead-WC
Sat: AM 9 miles, Dam Run
Fri: 5.5 miles, River Run
Thur: 8 miles, IPROnB
Wed: 8.5 miles, MHS-WC
Tues: 8 miles, Upper Dungeness Trail
Mon: 0 miles
Posted by at 11:50 AM
July 9, 2005
Running in the Rain
I've been feeling pretty lazy this week. I had a long weekend driving out to the west side of the state and back. It looks like I found a new job though. I'll be moving to Seattle sometime later this summer. It'll be much later though since I have free rent here in SpoVegas and it'll be like $900 a month there. I figure I'm saving $30/day just on rent by staying here for now.
Sat: AM 9 miles, Dam Run
Fri: 5.5 miles, River Run
Thur: 8 miles, IPROnB
Wed: 8.5 miles, MHS-WC
Tues: 8 miles, Upper Dungeness Trail
Mon: 0 miles
Posted by at 11:38 AM
July 4, 2005
update again
Just finally getting some time together to update my running log. Its been a busy two weeks. Who knew that finding a job was such a full-time job. In any case I have two interviews set up for tomorrow, another on Thursday and a fourth next Tuesday. Fourtunately my running hasn't suffered and I'm almost finished with my "base" training. I didn't quite get in the 80 minutes per day I was looking for, but I do feel fairly healthy and strong. So now all I have to do is pick a few races out for the end of the summer and early fall and start real training.
James' Running day 53 of 56, averaging 80 minutes per day.
Current Average: 56.0 minutes/day (2969/53)
YTD Mileage: 1280 miles/ Miles behind Alison: LOL
Week Total: 69 miles
Sun: 11 miles, Ollalie Meadow on PCT (90 min)
Sat: 9 miles, RSP w/ J (72 min)
Fri: 5 miles, River Run (45 min)
Thurs: 7 miles, Crazy 8 Loop (56 min)
Wed: AM 8 miles, Moose Run (62 min)
Tues: AM 8 miles, Ross Loop (62 min)
PM - 7.5 miles, Downtown Loop (58 min)
Mon: AM - 8 miles, Powerlines (60 min)
PM - 5.5 miles, Upper Switchbacks (42 min)
Sun: 7 miles, CDA Triathlon (57 min)
Sat: 8 miles, ???
Fri: 5.5 miles, Flemming Loop (44 min)
---
Thur: PM Ross's Loop 12 miles (86 min)
Wed: AM Motorcycle Hill 5.5 miles (44 min)
Tues: AM Power Lines, Camelot from Dav, 12.5 miles (95 min)
Mon: AM Switchbacks 4.5 miles (41 min)
Posted by at 8:44 PM