All about that pace.

3:45am

16.24 easy miles with Preston before prayer meeting at the coffee shop.

Distance Split pace
1.00 7:45
2.00 7:39
3.00 7:56
4.00 7:39
5.00 7:49
6.00 7:46
7.00 7:41
8.00 7:39
9.00 7:32
10.00 7:54
11.00 7:51
12.00 8:08
13.00 8:08
14.00 8:17
15.00 7:49
16.00 7:20
16.24 7:29

7:25am Ecclesiastes 6 - Isaiah 16

Solo run the long way home. Lots of energy after the meeting. Maybe it was the vanilla latte?

Distance Split pace
1.00 7:28
2.00 7:35
3.00 7:09
4.00 7:11
5.00 7:16
6.00 7:08
7.00 7:20
8.00 7:18
9.00 6:50
10.00 6:27
10.16 5:52

The miles that happen after you want to quit are the ones that matter the most! The last 5k fit that category today.

11:00am Isaiah 16-39

Farwest hill x2 and Steilacoom hill x1

Distance Split pace
1.00 7:27
2.00 7:29
3.00 7:25
4.00 7:23
5.00 7:06
6.00 7:12
7.00 7:26
8.00 7:32
9.00 7:10
10.00 7:10
10.57 6:57

4:30am Isaiah 40-59

Cold and wet at the start, even colder and very icy by mile 2. Running through lawns etc. looking for traction.

Distance Split pace
1.00 7:34
2.00 7:38
3.00 7:26
4.00 7:41
5.00 7:17
6.00 7:43
7.00 7:32
8.00 7:20
9.00 7:23
10.00 7:23
10.09 7:19

4:30am Isaiah 60 - Jeremiah 11

27° when I left and 23° by the time I got home. brrrr.

Distance Split pace
1.00 7:45
2.00 7:45
3.00 7:36
4.00 7:39
5.00 7:24
6.00 7:43
7.00 7:36
8.00 7:24
9.00 7:17
10.00 6:45
10.09 6:50

5:00am Jeremiah 12 - Lamentations 3

About 7 miles before meeting with John at the coffee shop, Preston is sick today so I'm running solo. I had a nice visit and prayer with John and headed back out to finish my run about 7am.

Distance Split pace
1.00 7:46
2.00 7:41
3.00 7:31
4.00 7:19
5.00 7:07
6.00 7:27
6.94 7:43

7:00am

I planned to run out to Gravelly Lake and do three laps before heading home. By the time I got there I knew I would want to cut it short after one or two laps so I opted to just go out past the lake until I hit 10 miles and then turn around. That way I would have to finish my 20 to get home. This was a challenge after my 7 mile "warmup", I really had to dig deep to finish the last 5.

Distance Split pace
1.00 7:44
2.00 7:35
3.00 7:20
4.00 7:32
5.00 7:28
6.00 7:41
7.00 7:30
8.00 7:23
9.00 7:26
10.00 7:37
11.00 7:28
12.00 7:32
13.00 7:36
14.00 7:37
15.00 7:26
16.00 7:31
17.00 7:29
18.00 7:23
19.00 7:02
20.00 7:07
20.28 6:36

7:00am Lamentations 4 - Ezekiel 17

Pretty good run today considering the big workout I did on Friday. It was really windy this morning so I just went with it and held a comfortable pace however fast it happened to be. As Wash would say, "Like a leaf on the wind". Are there any Firefly fans out there?

I switched shoes today after 940 miles in my old ones and I spent the first mile or so worrying a little bit about my feet not liking the change. It wasn't long though before I got absorbed in my bible audio and I spent the rest of the time praying, day dreaming, and just generally being thankful for the friends I have here on the blog, and for 12 months of consistent training. I'm feeling really healthy and ready to take on the B2B challenge.

Distance Split pace
1.00 7:37
2.00 7:42
3.00 7:32
4.00 7:35
5.00 7:10
6.00 7:40
7.00 7:24
8.00 7:19
9.00 7:13
10.00 6:51
10.09 6:56

4:30am Ezekiel 18-32

The path through the park was like mine field of worms and goose poop today. Slippery stuff, I tell ya.

Distance Split pace
1.00 7:37
2.00 7:36
3.00 7:24
4.00 7:24
5.00 7:10
6.00 7:41
7.00 7:26
8.00 7:12
9.00 7:12
10.00 6:52
10.07 6:52

4:30am Ezekiel 33-47

Cold, dry, and calm. Perfect morning for a run!

Distance Split pace
1.00 7:30
2.00 7:27
3.00 7:22
4.00 7:29
5.00 6:59
6.00 7:26
7.00 7:23
8.00 7:13
9.00 7:09
10.00 6:46
10.10 6:35

6:00am

Long run with Preston today. He was still feeling sick and bailed out at 13. I finished pretty strong considering the wind and sideways rain. I felt kind of bad dragging Preston out in this mess when he wasn't feeling well. Not really bad, just kind of.

Now that I'm done, the sun is out...

Distance Split pace
1.00 7:35
2.00 7:51
3.00 8:10
4.00 7:53
5.00 7:51
6.00 7:47
7.00 7:45
8.00 7:41
9.00 7:43
10.00 7:46
11.00 7:52
12.00 8:00
13.00 8:14
14.00 7:43
15.00 7:42
16.00 7:20
17.00 7:16
18.00 6:55
19.00 7:04
20.00 7:03
21.00 6:57
22.00 7:03
23.00 6:59
23.79 6:58

Boston Bib #4661, 1st wave, corral #5

4:30am Ezekiel 47 - Daniel 11

29°

Distance Split pace
1.00 7:31
2.00 7:28
3.00 7:12
4.00 7:17
5.00 6:58
6.00 7:21
7.00 7:19
8.00 7:05
9.00 7:10
10.00 6:55
10.09 7:02

4:30am Daniel 12 - Amos 8

Wind and sideways rain today...

Distance Split pace
1.00 7:34
2.00 7:46
3.00 7:35
4.00 7:41
5.00 7:21
6.00 7:54
7.00 7:34
8.00 7:14
9.00 7:14
10.00 6:52
10.08 6:35

4:30am Amos 9 - Zechariah 3

20k race coming up on Saturday...

Distance Split pace
1.00 7:40
2.00 7:36
3.00 7:23
4.00 7:26
5.00 7:09
6.00 7:32
7.00 7:15
8.00 6:57
9.00 7:02
10.00 6:39
10.09 6:44

8:45am

Warmup on the track, sprinted the straights and jogged the corners.

Distance Split pace
1.00 7:17

9:00am

The race was basically a repeat of last month's 15k, only a little longer and a little slower. I ran the first half into the wind with a group of about 8 runners. At the turnaround they all kept going on the miles course and the wind changed direction with me. I was all alone except for my friend the headwind for the rest of the race. #6 guy was about 4 minutes in front of me and #8 guy was almost 2 minutes behind. I kept up an honest effort, but there wasn't a lot of incentive to really push myself being all alone like that. I finished about a minute short of last year's time with an 8 second negative split. The highlight of the race was hearing the kids cheer for me as I finished up the last quarter on the track. Go Grampa Go!

Distance Split pace
1.00 6:39
2.00 6:46
3.00 7:05
4.00 6:46
5.00 6:49
6.00 6:58
7.00 6:50
8.00 6:57
9.00 7:04
10.00 6:53
11.00 6:41
12.00 6:48
12.52 6:10
 

4:30am Zechariah 3 - Malachi 4

Distance Split pace
1.00 7:30
2.00 7:40
3.00 7:31
4.00 7:26
5.00 7:08
6.00 7:42
7.00 7:14
8.00 7:10
9.00 7:13
10.00 6:50
10.11 6:38

6:00pm Froyo Run

I ran a mile from work to Black Bear, then around the park with Karina and John, and back to work to get my bike after some froyo. They were out of Bacon Maple Donut :(

Distance Split pace
1.00 7:15

Distance Split pace
1.00 9:22
2.00 9:25
2.83 9:15

Distance Split pace
1.00 7:10

4:30am Matthew  1-16

I got my race packet from BAA yesterday!!

Distance Split pace
1.00 7:32
2.00 7:30
3.00 7:15
4.00 7:24
5.00 7:07
6.00 7:23
7.00 7:08
8.00 6:53
9.00 7:00
10.00 6:39
10.13 6:54

5:00am Matthew 17 - Mark 2

No garmin today, I left it turned on and plugged into the netbook. Apparently the USB ports stop working when it goes to sleep. I ran my regular route at the usual effort and finished in about 73 minutes.

9:30am Mark 3 - Luke 17

Last hard workout before Boston. The plan was to do 5 around Oakbrook at GMP then 13 around Gravelly Lake at 7:45ish (Old guys BQ pace), then 5 more at sub-7 pace. After the first mile, GMP felt pretty easy. After 5 miles I backed off a little, but 7:30s seemed so easy I didn't slow down as much as I planned to. 6-18 felt great and I was looking forward to finishing with some fast miles. I stopped at Black Bear to get a drink of water before my final 5 mile loop around Oakbrook. The first mile went by quick enough at 6:58, then the rest just seemed so looong. I couldn't get under 7 without pushing really hard so I backed off a little bit and finished with some pretty solid GMP miles without overdoing it. Not the epic last long run I was hoping for, but not bad either for no fuel and only one water stop.

Distance Split pace
1.00 7:27
2.00 7:12
3.00 7:13
4.00 7:11
5.00 7:08
6.00 7:33
7.00 7:30
8.00 7:30
9.00 7:25
10.00 7:35
11.00 7:28
12.00 7:32
13.00 7:22
14.00 7:28
15.00 7:36
16.00 7:34
17.00 7:21
18.00 7:28
19.00 6:58
20.00 7:12
21.00 7:11
22.00 7:12
23.00 7:15
23.76 7:08

11:15am Luke 18 - John 1

Home alone watching the storm outside and feeling restless. The wind died down for a little while and the rain started to look inviting; so I decided to go for a quick 10k and claim those sub 7 miles I passed on yesterday. The first was a bit of a warm up, then progressively faster until I finished the 5th mile at 6:26. After that I backed off until it felt better (like I could hold it for another 5) and cruised home the last 1.2 miles. No aches, no pains, I feel like a million bucks today! My legs are definitely ready for both of these races. Last year my legs would have been trashed after a workout like I had yesterday. If I struggle to meet my goals it's going to be for air, as cardio capacity still seems to be my limiting factor.

Distance Split pace
1.00 7:16
2.00 6:55
3.00 6:44
4.00 6:33
5.00 6:26
6.00 6:42
6.24 6:33