All about that pace.

10 easy with Karina on the hills. Super steady pace.

http://connect.garmin.com/activity/761938952

3:55:00 Pacer
All TCM all weekend! I spent all day Friday at the expo working packet pickup and manned the Maniac Pacer booth for a while. During the slow times I had little fun writing funny notes on friend's packets. Saturday I went back and spent the day at the Maniac pacer booth with Bart Yasso and a couple other guys from the team. It was a great time of listening to marathon "war" stories and even sharing a couple of my own.

I also hosted the 4:30 pacer, Eddie Hahn at my place for the weekend. He was up here visiting from CA for his first pacer gig. Talk about some stories... this guy has ran 195 marathons!

Sunday: Kym drove us to the start so we didn't have to take the 0'dark:30 shuttle bus from downtown. On the way, we picked up Preston who semi-officially co-paced the 3:35 group with Dave and will qualify for Marathon Maniacs in two weeks at Capital City!

The weather was absolutely perfect again this year; 50°, blue skies, and 1 mph wind. It warmed up quite a bit for the last 9 miles after we left the shade of Point Defiance Park, but was still cool enough around 60°

I started with a huge group of runners and sadly lost a lot of them on the hills in the first 6 miles when they raced ahead on the down hills and predictably slogged through the uphills. Only about half stuck with me at an even(and pretty easy at the time) 8:55 pace. I did vary the speed a little, but tried to keep it as even as possible just like we discussed back at the start line. Half way through the course in the neighborhood before entering the park there is an unofficial hydration stop at the "Half Way House" where they serve ice cold PBR. Last year Deb drank it all before I got there. This year she was waiting there for me with a cappucino crunch donut next to a fully stocked beer table. I have some of the coolest friends! The group dwindled a little more going through the park and eventually it was just me and Georgia hanging in there going for her first BQ. I was so sad when she dropped off at 23 miles around the same place I lost Estrelita last year. That stretch along Ruston Way as you approach the overpass is tough. I need to figure out a way to get folks through that area next year; maybe I'll carry along a 6pack of RedBull or something :) I waited at the finish line for Georgia and medal'd her at 4:05. She wasn't even bummed about bonking since it was a 20 minute PR for her. After the race I had a few other runners tell me they were following me on the course and thank me for pacing. This is seriously the best job ever! See you at the Tunnel Marathon next month. I'll be carrying the 4:15 sign unless I can trade up and lead Georgia's group again. She is already registered and committed to get that BQ! I'd love to see her cross the finish line.

3 quick miles with Karina at 7:44 avg pace. Karina's fastest 5k ever, even including the extra .1 on the end.

Another quick 3 with Karina. 7:46 avg pace. This time without the warm up mile. She just took off right away.

Looking forward to a longer and much slower run on Friday.

5:00am 10.5 with Preston at 7:53

7:30am 9 with Karina at 8:45

Great run today followed by more great news. I got the 3:50 pacer spot for the Tunnel Marathon next month.

An hour on the hotel TM. I'm guessing about 7 miles. It said 11, but you can't ever trust those things. I should have brought my new footpod for the garmin.

30 minutes on TM

One sweaty hour on the TM.

5 with Karina.

Quad buster workout. 2 hours on the TM with -3 decline. I did this before my last Tunnel Marathon and finished feeling much better than the first time in 2011.

I also picked up a foot pod for my garmin so I can have pace info in the tunnel. Calibrated yesterday and it is either slow or the TM is fast.

4 with Karina. My quads are sore, but not as bad as expected. I used the footpod today and it seems to be a little slow. 4 miles even on a route that should have measured close to 4.2 I need to get this thing dialed in before the race.

10ish with Karina and Preston, my two favorite running partners. I tried to manually adjust the calibration on my foot pod and I it was still off by about 3%. I think I adjusted it the wrong way.

A little over 3 with Karina and Ryan in the Park. Then a couple 5 mile loops around Oakbrook to get my footpod dialed in. One at 8:00 and another at 8:45 pace. Syncing it up with the GPS is super easy and gets it pretty close, but the calibration number can still be adjusted manually to fine tune it by running a known distance. I think I finally nailed it. I'll get to test it out with a practice run on the Tunnel Marathon course Monday morning. It's supposed to automatically switch to the footpod when it loses GPS signal and then back again when the signal returns. We'll see...

23 at race pace for the most part.

The footpod worked like a champ in the tunnel!

http://connect.garmin.com/activity/785081455

Day one in S Korea. 10 miles along some river I haven't figured out the name of yet, then a visit to Suwon Fortress and some shopping.

10 miles the other direction along the path next to Geum River. The bugs were thick this morning!

10.6 miles around the neighborhood. Tour de rice paddy. http://connect.garmin.com/activity/789712632