[ Fattower.com ] Sep 06, 2010 - 08:22 PM Main Menu · Site Main Page (Blog) · Archive Main Page · Photo Gallery · Downloads Categories · All Categories · Funny Shit (Apr 25, 2006) · Holidays (Jan 30, 2004) · House Fatty (May 12, 2005) · Parties (May 10, 2006) · Running (Oct 17, 2006) Search Fattower.com This is Category: Running Following are the News Items published under this Category. Running: Chicago Marathon 2006 Training Summary Posted by: Dave on Tuesday, October 17, 2006 - 12:46 PM Chicago Marathon 24 Week Training Summary Total running time - 230:15:29 (9 days, 14:15:29) Estimated mileage - 2,086 miles Peak weekly mileage - 142 miles Lowest non-taper weekly mileage - 67 miles Total # of runs of 2+ hours - 17 Longest single run by time - 3:00:00 Longest day by time - 3:40:00 Longest runs at marathon goal pace - 30k (1:41:08), 13.1 miles (1:10:45, 1:09:45) Total days off - 9 Week Time Mileage 07 May 2006     10:15:00     94 14 May 2006     08:32:00     78 21 May 2006     10:42:00     98 28 May 2006     10:30:00     97 04 Jun 2006     10:21:00     95 11 Jun 2006     09:28:00     87 18 Jun 2006     07:17:30     67 25 Jun 2006     11:10:00     102 02 Jul 2006     10:21:00     93 09 Jul 2006     09:23:06     86 16 Jul 2006     09:45:00     90 23 Jul 2006     08:03:23     74 30 Jul 2006     10:05:00     91 06 Aug 2006     12:11:30     107 13 Aug 2006     10:13:30     91 20 Aug 2006     16:02:00     142 27 Aug 2006     10:10:30     90 03 Sep 2006     11:11:00     100 10 Sep 2006     08:40:30     78 17 Sep 2006     08:01:30     73 24 Sep 2006     12:06:00     108 01 Oct 2006     08:40:30     80 08 Oct 2006     07:05:30     65 15 Oct 2006     05:30:00     51 Positives - Very good consistency in mileage. Very good timing of mileage peak in August. Very good 30k workout at MP. Very good 4x2mile strength workouts. Very good long runs both in number and peak duration. No significant injuries. No illnesses. No real "holes" in training. Consistent massage schedule and ice baths. Good mental game when feeling good early in a workout or race. Good kick. Confidence in training. Negatives - Tightness in right leg, plantar fasciaitis, tight hip flexor. Poor 1/2 marathon performance. A few awful workouts in bonk-like conditions. Awful mental game when feeling bad early in a workout or race. Summary - Training could only have gone better if I didn't have a job. There were some rough performances such as SJJ 1/2 as well as Seafair 8k. However, there were also flashes of brilliance such as Footzone 5k after a big week, the Cedar River 30k effort, and a few great workouts. My biggest strengths going into the marathon are preparation and experience. My biggest weaknesses are lack of a solid 1/2 marathon time this year and plantar fascia issues. The 30k was a big mental boost and should help me stay confident. Race plans - There are going to be a lot of people at Chicago going hard early after both qualifying times as well as the obscene level of prize money. I'm not afraid to run by myself in order to maintain a relaxed early pace. My strategy is to stay relaxed and in control as long as possible, then pick it up to the finish. I plan to ease into the first few miles and lock on to 5:24 pace, which will most easily be accomplished by watching 5-mile splits at exactly 27 minutes apiece. However, if I need to run slower early to stay in control then I will do so. If things go well I should be able to look up at 20 miles and start picking off stragglers. (464 Reads) Running: 15 October 2006 - Weekly Training Posted by: Dave on Tuesday, October 17, 2006 - 12:16 PM Weekly Totals Total running time - Estimated mileage - Sun - 35 minutes   PM: 35 minutes easy around Woodland Park Mon - 45 minutes   Noon: 45 minutes easy/moderate around Lake Union. Tue - 1:01:30   PM: 1:01:30 up to Roosevelt High track for 3 miles @ MP. Actually was a bit jumpy and ran more like 5-10 seconds faster than pace, but that is to be expected in the middle of a taper. Started to get in a really good groove on the third mile. Ran into Leif in the U District. Wed -   PM: Thu -   PM: Fri -   PM: Sat -   AM: (456 Reads) Running: 08 October 2006 - Weekly Training Posted by: Dave on Sunday, October 08, 2006 - 07:01 PM Weekly Totals Total running time - 7:05:30 Estimated mileage - 65 miles Sun - 1:20:30   AM: 35 minutes easy around Woodland Park.   PM: 45:30 easy around Lake Union. Mon - 1:08:00   PM: 1:08:00 easy to moderate up around Green Lake and BG trail. Tue - 1:03:00   PM: 1:03:00 workout at Nathan Hale. 1/4 marathon (10.55k) in 34:54, 300 jog, one mile at 4:49. Easy cool down on field turf. Felt pretty good but had some stomach issues. Wed - 35 minutes   PM: 35 minutes easy Ballard Bridge loop. Thu - 1:12:30   PM: 1:12:30 easy up to Roosevelt track with 4x200 untimed but quick strides. Felt a bit jumpy/sluggish today. Fri - 46:30   PM: 46:30 easy around Lake Union. Felt very nice today. Sat - 1:00:00   AM: 1:00:00 at Roosevelt High track and surrounding area. Tried to get in some tempo work but felt like garbage today. Definitely the taper and possibly a bit of a bonk since I didn't get a chance to eat a big breakfast. Just took it easy and got in some good stretching afterwards. (440 Reads) Running: 01 October 2006 - Weekly Training Posted by: Dave on Wednesday, October 04, 2006 - 01:36 PM Weekly Totals Total running time - 8:40:30 Estimated mileage - 78 miles Sun - 1:25:00   AM: 34 minutes easy around Lower Woodland.   PM: 51 minutes easy around Green Lake and park. Mon - 1:27:30   PM: 1:27:30 easy around Discovery Park. Legs felt completely trashed today. I mean completely and utterly trashed. Definitely an effect of Sunday's three hour run. Tue - 36 minutes   PM: 36 minutes easy. Wanted to do a workout tonight but it just wasn't meant to be. Went to Nathan Hale but there were people all over the place. Went to Lakeside and did one mile and felt like crap. Three weeks out is no time to force your body to do something it doesn't want to do. Legs feel pretty springy today but body just doesn't want to work. Wed - 1:26:30   PM: 1:26:30 easy around urban Cap. Hill loop and downtown followed by 4x200 at SPU track between 29 and 31. Thu - 1:20:00   PM: 1:20:00 moderate pace around Green Lake and Montlake. Fri - 1:11:00   PM: 1:11:00 moderate pace out around Discovery Park. Sat - 1:15:00   PM: Workout at Roosevelt High. 4x3200 @ 10:07, 10:13, 10:16, 10:07 w/400 rest. Didn't push this workout so it felt pretty good. Felt a bit jumpy, like body wasn't quite sure what it wanted to do today. (453 Reads) Running: 24 September 2006 - Weekly Training Posted by: Dave on Monday, September 25, 2006 - 11:58 AM Weekly Totals Total running time - 12:06:00 Estimated mileage -108 miles Sun - 2:10:00   AM: 2:10:00 at Cedar River 30k including warm-up and cool-down. Very good workout on out-and back course. Course gained in elevation outbound, and so averaged about 5:28 pace outbound. Came back averaging more like 5:20 pace. Finished with Colin Fishwick at just on 2:22:00 marathon pace for 30k (1:41:09). Overall I feel very confident in my fitness. Just need to relax leg aches and pains. Mon - 2:05:00   Noon: 35 minutes Ballard Bridge loop. Legs feel great today. Still a bit sore in the achilles but better than they have felt in a few weeks. Funny how that works...   PM: 1:30 easy around Green Lake and Montlake. Tue - 2:00:00   PM: 2:00:00 out to Lynnwood to pick up Elizabeth's car from the mechanic. Had N.W.A.'s 100 Miles and Runnin' stuck in my head for most of the way. Wed - 46 minutes   Noon: Massage from Dale and Carrie. Felt slightly less painful this week. Perhaps it is working?   PM: 46 minutes around Lake Union. Thu - Off/Rest Fri - 2:05:00   PM: 2:05:00 out to Discovery Park with a few loops. Sat - 3:00:00   PM: 3:00:00 to Howe Street stairs for 10xstairs, then to Volunteer Park, Interlaken, Arboretum, then a bunch of running at Husky stadium's field turf. Combination of soft surfaces, stair wokout, and some strides towards the end. Solid three hour run without killing my legs. (436 Reads) Running: 17 September 2006 - Weekly Training Posted by: Dave on Wednesday, September 20, 2006 - 11:18 AM Weekly Totals Total running time - 8:01:30 Estimated mileage - 73 miles Sun - 1:45:00   AM: 1:45:00 with Uli up the Burke and back before he went into a hard workout at Green Lake. Legs felt like absolute crap today. Mon - 33:30   PM: 33:30 easy/moderate Ballard Bridge loop. Had a busy day at work and needed to get to the PSRF board meeting so went short today. Probably a good thing to rest my legs. I'm feeling like I'm in a state of over-training. Tue - 1:36:00   Noon: 33:30 easy Woodland Park loop. Legs feel a bit better today. May do easy workout tonight to tune up for the 30k workout on Sunday.   PM: 1:02:30 workout at Nathan Hale. 1/4 marathon (10.55k) in 35 minutes flat, 400 jog, 1 mile at 4:57. Felt very good today and none of this was hard. Locked in on 5:20 mile pace exactly and felt comfortable. Only issue is leg tightness which I plan to address leading up to the marathon with massage and maybe weights. It should be noted that Elizabeth had a flippin' sweet salmon dinner on the table for me when I got back. Wed - 1:31:00   AM: 45 minutes easy around Lake Union. Went up to Lynnwood in the late afternoon and got a massage from Dale Schenck. First time I've ever done a massage/ART/whatever the hell it was but it was definitely an intense experience. We'll see if it loosens me up.   PM: 46:30 easy around Lake Union. Dunno, couldn't resist doing the same route twice today. Thu - 1:25:00   PM: 1:25:00 jog up to Roosevelt High's new track for 6x200 meters at 29-31. Just did it in trainers and tried to relax and run quickly. Legs were pretty tight to start with perhaps as a result of yesterday's massage. Hopefully the massage will have strong effects in loosening up my hamstrings and other tightness. Fri - 37:30   PM: 37:30 easy around Lower Woodland. Sat - 33:30   Noon: 33:30 easy Ballard Bridge loop with a few laps on the SPU track. While my right leg still takes a long time to get warmed up, especially the heal and arch, overall I'm feeling very strong. Taking a few down weeks I think has really refreshed me. (433 Reads) Running: 10 September 2006 - Weekly Training Posted by: Dave on Monday, September 11, 2006 - 12:32 PM Weekly Totals Total running time - 8:40:30 Estimated mileage - 78 miles Sun - 1:05:00   PM: 1:05:00 moderate pace for 10+ miles around Burke and Green Lake. Felt good considering yesterday's long effort. Mon - 51 minutes   PM: 51 minutes up and around Green Lake. Did one quick mile to see what I had in my legs and I felt pretty dead. I am probably going to cut way back this week because my legs feel completely dead and probably need recovery time. Tue - 1:13:30   PM: 1:13:30 easy around Lake Union and Montlake. Legs felt very tired today and right hammy is causing mild tightness up and down right leg. Need to strengthen and stretch the hamstring and possibly do some massage. Wed - 1:15:00   PM: 1:15:00 easy to Discovery Park. Having a rough time this week with tightness in my right leg as well as general fatigue. Hopefully this is just an effect of training hard for such an extended period of time. Starting leg exercises to strengthen my hamstrings. Thu - Off/Rest   PM: Right leg is stiff and sore and I'm feeling sluggish on runs. I want this to be an easy week and just need to get loosened up both in my legs and in my head. Fri - 2:11:00   Noon: 1:00:00 easy Green Lake and U District run. Took a long time but my right leg loosened up by the end of the run. Hamstring exercises seem to be helping, however my right Achilles is sore. I need to make sure I warm up for a long time before going hard, and then ice, stretch, and do all the little things to keep my legs healthy.   PM: 1:11:00 workout at Nathan Hale. 3x3200, 2x1600, 400m rest between 3200s and 80 seconds rest between 1600s. 10:02, 10:07, 9:57, 4:52, 4:50. Felt strong but having a hard time taking full breaths. Legs were nice and loose with no pain. Ice bath after. Sat - 2:05:00   AM: 1:06:00 easy jogging around Sundodger course and beach. Watched CNW compete in meet. Decided not to run yesterday because legs probably wouldn't like uneven ground.   PM: 59 minutes easy around Green Lake area. (569 Reads) Running: 03 September 2006 - Weekly Training Posted by: Dave on Tuesday, September 05, 2006 - 11:37 AM Weekly Totals Total running time - 11:11:00 Estimated mileage - 99 miles Sun - 30 minutes   AM: 30 minutes easy Ballard Bridge loop. Legs feel even better today. Mon - 1:40:00   AM: 1:40:00 at SJJ 1/2 Marathon. Was running well at 5:07-5:10 pace early but fell apart in the hills for a 1:10:48. Really rough day. Just need to keep training hard and adhering to the plan. Tue - 1:31:00   PM: 1:31:00 easy around Discovery Park. Ice bath afterwards. Legs pretty tired from yesterday. Not beating myself up too much about race because I think the huge 10 days before that had a big effect. Also can view it as a decent workout. No need to panic, just need to recover and keep doing solid workouts. Wed - 1:50:00   Noon: 35 minutes easy around Woodland Park.   PM: 1:15:00 easy Cap. Hill and QA Hill loop. Thu - 2:00:00   Noon: 1:30:00 workout at Howe Street staircase. 10xHowe alternating two-at-a-time with one-at-a-time quickly in the pattern of 2,1,2,2,1,2,1,2,2,1. Man that workout shreds your legs.   PM: 30 minutes at 5:45-5:50 pace Ballard Bridge loop with a little extra. Felt very good and easy...just a fun and quick run. Fri - Off/Rest Sat - 3:40:00   AM: 1:00:00 easy with Joey on Wonderland Trail at Mt. Rainier.   PM: 2:40:00 up Wonderland Trail from Cougar Rock to Box Canyon and back up to Paradise. Tons of climbing and descents. Longest running day in terms of time. Took the camelback and a bunch of gear on the run and it worked out well. (448 Reads) Running: 27 August 2006 - Weekly Training Posted by: Dave on Monday, August 28, 2006 - 06:31 PM Weekly Totals Total running time - 10:10:30 Estimated mileage - 90 miles Sun - 2:06:30   AM: 2:06:30 out to Woodinville with Chris, followed by breakfast at the Maltby cafe. Mon - 2:25:00   AM: 1:10:00 very easy around Burke and Green Lake. Feeling very tired.   PM: 1:15:00 easy/moderate extended Lake Union loop. Up Capitol Hill, Westlake Center, Seattle Center, Queen Anne. Felt much much better than this afternoon, plus a nice wind was blowing in cooler air. Tue - 2:25:00   Noon: 1:25:00 easy around Discovery Park.   PM: 1:00:00 attempted workout at Nathan Hale but legs weren't having it. Too tired from last ten days and I had stomach issues. Helped Patrick out with some 800s which were at my marathon pace, so still did a bit of work. That concludes 200 miles in 10 days. Wed - 47:30   PM: 47:30 easy around Lake Union. Taking a much needed break with a "mini taper" before Super Jock 'n Jill 1/2 Marathon. Legs felt like stumps today. Thu - Off/Rest Fri - 1:20:00   PM: 1:20:00 easy out to Madison and back. Right hamstring and achilles a bit tight. Sat - 1:06:30   PM: 1:06:30 easy on SJJ 1/2 marathon course except for the Bothell hills. Feeling better today. Very hot in Woodinville, 94 on the car thermo. (427 Reads) Running: 20 August 2006 - Weekly Training Posted by: Dave on Monday, August 21, 2006 - 12:29 PM Weekly Totals Total running time - 16:02:00 Estimated mileage - 142 miles Sun - 2:14:00   AM: 2:14:00 long workout with Greg Crowther and Chris. 12 miles @ 6:20 pace followed by 7 miles @ 5:27, 5:27, 5:05, 5:03, 5:12, 5:19, 5:19. Started out a bit slow but then really picked it up. The two fast miles are short by 7-10 seconds but still quite a pickup. The last two miles were perfect as we finally settled into marathon pace. Long contrast bath to repair the legs: cold-hot-cold-hot-cold. Mon - 2:15:00   Noon: 1:05:00 easy around Discovery Park. Contrast bath yesterday did wonders. Legs feel good considering workout.   PM: 1:10 up to Green Lake to see Jason Mayeroff of LetsRun.com fame. Had a good time chatting with him and did the first lap of his 20 miler. Probably a bit too fast on the first lap as we did the 2.8 in 14:35. If he did the rest of the run in that pace then he'll be in damn good shape for Berlin. Gave him a Brandon Moen t-shirt to take to Asia. Tue - 2:23:30   Noon: 1:00:00 easy up to doctor's appointment.   PM: 1:23:30 moderate pace up Burke and around swamp. Feeling pretty good as long as I get tons of sleep. Wed - 2:23:00   Noon: 1:05:00 easy Burke and Green Lake loop. Legs feel like complete crap today, like in one of those dreams where you are running a race and can't seem to move.   PM: 1:17:00 up to Tom's workout to say hello and then around Ravenna Park for a bit and then up the BG trail. Easy to moderate pace. Legs felt much better than they did earlier today. Tom and I discussed a few workout ideas briefly. Thu - 2:20:00   PM: 2:20:00 out to Mercer Island and back at an easy pace. Needed something to take my mind off the miles so I listened to the first Feynman autobiography on Elizabeth's iPod. I rarely run with headphones so that was a bit weird. Long and cold ice bath after. The theme of this week is long mileage...not a lot of quality so far except for Sunday. Fri - 2:07:00   Noon: 2:07:00 out to Discovery Park easy. Sat - 2:20:00   AM: 1:20:00 very easy up at Snoqualmie Ridge. Nice run on the soft trails. Had to work off the beer from the Lynnwood High School Class of 1996 reunion. Good times.   PM: 1:00:00 workout at Nathan Hale. 1 mile, 1 mile, 2 miles, 1 mile, 1 mile with 60-90 seconds rest for the miles and 3 minutes rest for the 2 mile. 5:00, 4:56, 9:56, 4:55, 4:52. Felt pretty easy and strong. Wrapped up my biggest mileage week ever with a good workout. (462 Reads) Running: 13 August 2006 - Weekly Training Posted by: Dave on Tuesday, August 15, 2006 - 12:52 AM Weekly Totals Total running time - 10:13:30 Estimated mileage - 91 miles Sun - 35 minutes   PM: 35 minutes to SPU track to do a 5k at 5:18 pace. Felt pretty tired from the weekend and the long week of mileage but wanted to do a little MP work. Mon - 1:30:00   PM: 1:30:00 to Discovery Park at a moderate pace finishing on SPU track with a 5:16 mile at an uneven pace. Again trying to finish easy runs with an MP mile to make sure I can lock in the correct pace. Tue - 1:50:00   Noon: 35 minutes easy through park.   PM: 1:15:00 threshold workout at Nathan Hale. 4x3200 @ 10:13, 10:16, 10:11, 10:10 with 5 minutes jogging recovery. Felt pretty good the entire time and was ready for more by the end. Wed - 2:01:30   Noon: 1:21:30 easy out and around Discovery Park. Legs felt pretty tired from yesterday's workout.   PM: 40 minutes easy around Woodland Park. Thu - 1:25:00   PM: 1:25:00 workout at Howe Street stairs. 5xHowe, 2xBlaine, ouch, ouch, ouch. Those stairs are tough on fresh legs but my legs are tired and thus it was murder. Ended the run with a pickup the last mile or so. Fri - 2:00:00   PM: Easy 2:00:00 orbiting Discovery Park. Legs feeling tight and tired from stair workout. Will take it easy tomorrow to get ready for Sunday workout with Crowther. Sat - 52 minutes   PM: 52 minutes moderate pace around Green Lake area. (113 Reads) Running: 06 August 2006 - Weekly Training Posted by: Dave on Tuesday, August 08, 2006 - 01:06 PM Weekly Totals Total running time - 12:11:30 Estimated mileage - 107 miles Sun - 2:15:00   AM: 45 minutes at Footzone 5k. Got second by 3 seconds to Mark Mandi in 14:52. Really tactical race with a ton of guys fighting it out. Mandi went with a bit less than a mile to go and I made a big move late to get second but too late to catch Mark. Good strong effort considering the week preceding it. Also felt good to perform well after last week's Seafair disaster.   PM: 1:30:00 out to Discovery Park and then finished up on SU track with a 5:17 mile. I like ending runs with a marathon paced mile to make sure my body knows what it needs to be doing. Mon - 1:45:00   PM: 1:45:00 very easy up Queene Anne and out through Discovery Park. Long slow recovery. Tue - 2:00:00   Noon: 35 minutes around Woodland Park easy.   PM: 1:25:00 moderate paced run around Green Lake and Montlake. Wed - 1:35:00   Noon: 1:10:00 around Discovery Park.   PM: 25 minutes at all-comers meet. Thu - 2:35:00   PM: 2:35:00 all over the damn place. Pretty slow and easy. Fri - Off/Rest Sat - 2:01:30   AM: 1:00:00 easy up roadside trail near Mt. Hood with Chris.   PM: 1:01:30 up Castle Canyon trail then up Zig Zag mountain trail and around surrounding trails with Chris. (104 Reads) Running: 30 July 2006 - Weekly Training Posted by: Dave on Monday, July 31, 2006 - 12:28 PM Weekly Totals Total running time - 10:05:00 Estimated mileage - 91 miles Sun - 2:02:30   AM: 2:02:30 long run to Woodinville from Fremont. Covered 20 miles in about 1:58:00 including a 6.5 mile stretch at 5:40 pace. Felt very good today after feeling horrible last night at Seafair. Stomach still doesn't feel totally normal. Mon - 1:42:30   AM: 31:30 lunchtime loop to Ballard Bridge easy.   PM: 1:11:00 Discovery Park inside loop easy. Tue - 1:15:00   PM: 1:15:00 very easy out to Myrtle Edwards and downtown. Ran with some Spanish guy named Igor for a while, which was kind of funny because his English was fractured and he was huffing and puffing away, but besides all that I still learned that he is a propulsion engineer at Boeing, is from 100km outside of Pamplona, and his favorite cyclying team is the now-shamed Astana-Wurth. Funny. Wed - 1:40:00   PM: 1:40:00 Tom Cotner workout 5x1200 @ 3:30-3:33 pace. Not too hard but the workout was on the crappy Green Lake track so the going was bumpy. Thu - 40 minutes   PM: 40 minutes very easy around Woodland Park. Very tired when I started. Ran into Bryan Burdo and jogged with him. Did some strides and the legs started to feel good by the end of the run. Fri - 2:10:00   Noon: 1:35:00 easy around Discovery Park big loop plus.   PM: 35 minutes Ballard Bridge loop with a mile at the SPU track in 5:20 for a little marathon pace action. Surprisingly the 5:20 felt super easy after a long day of running. Sat - 35 minutes   PM: 35 minutes easy to park and back. 23 July 2006 - Weekly Training Total running time - 08:03:23 Estimated mileage - 74 miles 16 July 2006 - Weekly Training Total running time - 09:45:00 Estimated mileage - 90 miles 09 July 2006 - Weekly Training Total running time - 09:23:06 Estimated mileage - 86 miles (107 Reads) Running: 02 July 2006 - Weekly Training Posted by: Dave on Friday, July 07, 2006 - 02:09 PM Weekly Totals Total running time - 10:21:00 Estimated mileage - 93 miles Sun - 1:02:00   AM: 1:02 easy run around Green Lake and Fremont. Mon - 1:30:00   AM: 1:00 easy around Green Lake and Fremont.   PM: 30 minutes Firecracker 5000. Ran 15:09 on tough, hilly course. Felt awesome, 13 seconds faster than last year and 12 seconds faster than any winning time in the last 8 years at least. Tue - 1:25:00   PM: 1:26:00 easy recovery out to Discovery Park and back before party. Felt very tired. Wed - 1:37:00   PM: Very easy recovery jog out to Magnolia bluff and the park. Arches sore from hilly 5k course. Thu - 1:36:00   Noon: 32 minutes   PM: 1:04 workout at Nathan Hale track. 8x1000m @ 2:51.3 average pace with 400m rest. Great workout. Grew some blisters probably due to the socks I was wearing. Ice bath after. Fri - 2:01:00   Noon: 31 minutes Ballard Bridge loop easy.   PM: 1:30:00 Green Lake, Ravenna, Montlake, etc. recovery run. Sat - 1:10:00   PM: 1:10:00 out and back to U District and then a Ballard Bridge loop. Very hot out and felt like garbage. (116 Reads) Running: 25 June 2006 - Weekly Training Posted by: Dave on Friday, June 30, 2006 - 02:30 PM Weekly Totals Total running time - 11:10:00 Estimated mileage - 102 miles Sun - 2:20:00   AM: ScotiaBank 1/2 marathon in 69:45. Bullshit course, bullshit time. Felt great and ran strong. Looking forward to running a real 1/2 marathon at some point in order to get a PR. Ice bath at night. Mon - 1:33:00   PM: 1:33:00 very easy recovery run around Discovery Park. Hot/cold ice bath. Tue - 1:32:00   Noon: 1:00:00 around downtown and Queen Anne.   PM: 32 minutes easy Ballard Bridge loop. Wed - 1:20:00   PM: 1:20 up to All-Comers meet in Shoreline. Ran mile with Jesse and Licoln in order to help Lincoln PR in the mile. Thu - 1:20:00   PM: 1:20:00 around Lake Union with 6xHowe Stairs for a short hill workout. Legs starting to feel recovered from race. Fri - 1:35:00   Noon: 30 minutes Ballard Bridge loop easy.   PM: 1:05:00 Green Lake and Ravenna loop easy. Sat - 1:30:00   PM: 1:30:00 Discovery Park loop moderate/easy. (110 Reads) Running: 18 June 2006 - Weekly Training Posted by: Dave on Wednesday, June 21, 2006 - 02:36 PM Weekly Totals Total running time - 07:17:30 Estimated mileage - 67 miles Sun - Off/Rest Haven't had a day off in over six weeks! Mon - 1:30:00   Noon: 30 minutes easy Ballard Bridge loop.   PM: 1:00:00 moderate pace on trail and Green Lake. Tue - 1:35:00   PM: 1:35:00 workout incorporated into run. 10 x 3 minutes fast followed by 3 minutes easy. Felt sluggish early but fast reps got quicker as workout progressed. Good workout. Will try to double back with some tempo work tomorrow. Wed - 1:32:30   Noon: 32:30 easy Ballard Bridge loop.   PM: 1:00:00 short workout at Green Lake track with Chris. 4x1200 not too hard, low 4:50 pace. Easy jogging afterwards. Getting ready for Scotiabank 1/2 Marathon this weekend. Thu - 1:35:00   PM: Very easy 1:30:00 around Green Lake and Ravenna. Fri - 35 minutes   Noon: Easy 35 minutes. Sat - 30 minutes   AM: 30 minutes very easy. Getting ready for race. (102 Reads) Running: 11 June 2006 - Weekly Training Posted by: Dave on Wednesday, June 14, 2006 - 12:23 PM Weekly Totals Total running time - 09:28:00 Estimated mileage - 87 miles Sun - 1:10:00   AM: 1:10:00 on treadmill in Vegas. Mon - 50 minutes   PM: 50 minutes easy after getting back from vacation. Tue - 2:03:00   PM: 2:03:00 workout at Nathan Hale. Ran to Hale track and did 8x1000 @ 2:53 average pace with 400 rest. Felt tough running by myself but the workout went well. Ran a bit faster than last time and perhaps with a bit less rest. Talked to Brad Barquist, who was playing rec. league soccer. Wed - 1:30:00   PM: 1:30:00 easy around Discovery Park. Very tired today from workout yesterday. A long and slow recovery day. Thu - 1:45:00   PM: 1:45:00 run to Nathan Hale to do a short speed workout. 6x200m. One 26.9, a few low 27s, and some 28s. Interesting how several weeks back I could barely crack 28...won't be setting any world records but definitely redeveloping my kick. Fri - 50 minutes   Noon: 50 minutes easy around Green Lake. Sat - 1:20:00   Noon: 1:20:00 in Eugene, OR. Out from campus to Spencer's Butte up some huge hills. Very nice day. (112 Reads) Running: 04 June 2006 - Weekly Training Posted by: Dave on Sunday, June 04, 2006 - 03:39 PM Weekly Totals Total running time - 10:21:00 Estimated mileage - 95 miles Sun - 2:08:00   AM: 2:08:00 with Hans for just over 20 miles. Clipping off about 6:10-6:15 pace for most of the run around the Green Lake and Ravenna, out past Sand Point and back through Fremont. Felt very good. Mon - 1:20:00   Noon:   PM: Tue - 1:22:00   Noon: 32 minutes Zoo loop easy.   PM: 50 minutes around Green Lake and UW easy. Wed - 1:33:00   Noon: 30 minutes Ballard Bridge loop easy.   PM: 1:03:00 with 8 miles at ~5:30 pace. Felt very light-headed after the run for the next few hours. Thu - 1:21:00   AM: Early morning run Montlake and UW loop easy. Fri - 1:32:00   PM: 1:32:00 on treadmill in Las Vegas. Sat - 1:05:00   Noon: 1:05:00 on treadmill in Las Vegas to finish off week. (117 Reads) Running: 28 May 2006 - Weekly Training Posted by: Dave on Tuesday, May 30, 2006 - 12:25 AM Weekly Totals Total running time - 10:30:00 Estimated mileage - 97 miles Sun - 2:30:00   AM: 2:30:00 out to and around Discovery Park at quick pace. Probably covered close to 24 miles and finished strong. I'm feeling very comfortable running 2.5 hours and will continue to bang these runs out. Mon - 1:20:00   Noon: Easy 80 minutes around Montlake and UW. Legs felt good after yesterday's long run but they needed an easy day. Tue - 1:58:00   Noon: 32 minutes easy loop around park.   PM: 1:26:00 workout at Husky Stadium with Chris and Greg Crowther. 8x1000m @ 2:54 average. Another good long threshold workout for 5k endurance. Felt very strong, didn't have to push hard. Wed - 1:22:00   Noon: 50 minutes easy around Green Lake.   PM: 32 minutes Ballard Bridge loop. Legs feel good after yesterday's workout...a little stiff in calves from spikes. Thu - 1:20:00   PM: 1:22:00 late run out around Montlake, UW, Green Lake. Fri - 35 minutes   PM: Very short day. Jogged to SPU track, did a 1000 at 1:52 followed by 3x200 @ 27.2, 27.5, 28.2. Easy day but with some mechanical speed work to get legs moving. Sat - 1:22:00   Noon: 1:22:00 out to Lake Washington and back. Easy/moderate pace. (124 Reads) Running: 21 May 2006 - Weekly Training Posted by: Dave on Monday, May 22, 2006 - 01:59 PM Weekly Totals Total running time - 10:42:00 Estimated mileage - 98 miles Sun - 1:40:00   AM: 1:10:00 USATF marathon relay in Denver. Ran 12.2 anchor leg uphill in heat at altitude. Pretty brutal but a good workout. Team finished 10th overall.   AM: 30 minutes down Cherry Creek bike path with Colin. Mon - 1:31:00   Noon: 46 minutes down BG trail and around UW, moderate to easy pace.   PM: 45 minutes around Lake Union easy. Tue - 1:59:00   Noon: 32:30 up to Woodland Park and around the zoo easy.   PM: 1:08:00 workout at Husky Stadium with Kyle. 10x800m @ 2:20, 2:20, 2:20, 2:20, 2:20, 2:20, 2:20, 2:19, 2:18, 2:13. 400 meter jog in between. Felt really strong, especially on the last two, didn't really have to push hard to speed up. Ice/hot/ice baths afterwards. Wed - 1:21:30   PM: 1:21:00 recovery run around Woodland Park, Green Lake, Ravenna, UW, Montlake. Legs are really tired from yesterday's track work. Thu - 1:30:00   PM: 1:30:00 run and very short sprint workout at SPU track. 4x200 @ 27.2, 28.2, 28.9, 28.1. First 200 felt really good but started to tighten up on subsequent ones. Point of workout is to redevelop flat-out speed mechanics. Ice bath afterwards. Fri - 1:25:00   PM: 1:25:00 out to Discovery Park, around and back. Felt pretty good today. Sat - 1:16:00   PM: 1:16:00 around Green Lake and to Ravenna Park. Did two miles at Green Lake in 10:25 just to get legs turning over. Met up with Kyle in the park and ran back. Felt strong today. (116 Reads) Running: 14 May 2006 - Weekly Training Posted by: Dave on Monday, May 15, 2006 - 02:35 PM Weekly Totals Total running time - 8:32:00 Estimated mileage - 78 miles Sun - 1:42:00   AM: 1:10:00 moderate/easy around arboretum.   PM: 32 minute Ballard Bridge loop. Ice bath before bed. Mon - 1:30:00   PM: 1:30:00 around Discovery Park. Felt absolutely horrible. Ran into a bunch of club people at the park which was about the only nice thing. Tue - 1:38:00   Noon: 31:30 up Phinney and around Zoo and park easy.   PM: 1:06:30 workout at track with Tom group. Four miles tempo with 2 minutes at tempo pace (5:12) and 3 minutes at 10/30 surge and tempo pace. Total time 20:30 for four miles. 81 degress, super hot! Ice bath afterwards. Wed - 1:21:00   PM: 1:21:00 moderate pace around Green Lake and UW and Montlake. Picked up pace for last mile. Thu - 20 minutes   PM: Short 20 minute jog. Fri - 1:26:30   PM: 1:26:30 around Discovery Park very easy. Sat - 35 minutes   Noon: 35 easy minutes around Denver and Cherry Creek bike path. (91 Reads) Running: 07 May 2006 - Weekly Training Posted by: Dave on Monday, May 08, 2006 - 02:25 PM Weekly Totals Total running time - 10:15:00 Estimated mileage - 94 miles Sun - 1:45:00   AM: Bloomsday race. Complete disaster. Desparately need interval work.   PM: 45 minute recovery around Lake Union. Mon - 1:20:00   Noon: 47:30 up around Zoo and Green Lake.   PM: 32:30 Ballard Bridge loop. Tue - 1:48:00   Noon: 33:00 up around Zoo and Woodland Park.   PM: 1:15:00 workout at Husky Stadium. 4x1600 w/400 jog @ 4:56, 4:57, 4:58, 4:50. Not exactly a blazing effort, but didn't have to work too hard and felt controlled. First workout in a long time. Ice bath after. Wed - 1:20:00   Noon: 30:00 around BG trail and Wallingford.   PM: 50:00 down trail and around Montlake. Thu - 1:22:00   PM: 1:22:00 short workout at SPU track. 8x200 @ 28 low. Felt good to sprint but my footspeed is seriously lacking. Need to get back down to 53-54 400 speed. Fri - 1:20:00   Noon: 1:20:00 Green Lake, Ravenna, Montlake. Sat - 1:20:00   Noon: 1:20:00 out to Discovery Park and around beach trail. (110 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 22, 2005 - 09:00 PM PM - 1:05:00 workout with Tony and Kyle at Husky Stadium. 20 x 200 with 60-90 second rest, between 28 and 29 per repetition. First true speed workout I've done in a long time. Legs felt good. Total - 1:05:00 (178 Reads) Running: Daily training notes Posted by: Dave on Monday, March 21, 2005 - 08:26 PM PM - 1:17:00 recovery run around Queen Anne and Magnolia. Total - 1:17:00 (167 Reads) Running: Daily training notes Posted by: Dave on Sunday, March 20, 2005 - 02:00 PM AM - 2:15:00 long run with Kyle and Hans. Met at the Wall of Death sculpture and went around the Arboretum, up Madison, through Pioneer Square, up the waterfront through Myrtle Edwards, Interbay, Fremont, and back home. Cool run. Legs felt okay. Total - 2:15:00 (161 Reads) Running: Race Report: UW Outdoor Preview Posted by: Dave on Saturday, March 19, 2005 - 09:00 PM PM - 45 minutes, 5000m at UW Outdoor Preview. Worst weather I've ever run a track race in. Cold, pouring rain, and windy in Husky Stadium. Eric Tollefson and I traded off 800m stints until two miles when I decided to stay in the lead and try to get away. Eric passed me with 400 to go and I shadowed him until about the last 40 meters and got by him at the line in 14:45.9. Good strategic race but the weather wasn't going to allow fast times. The track looked like a swamp. PM - 30 minutes easy jog at Nathan Hale track. Total - 1:15:00 (173 Reads) Running: Daily training notes Posted by: Dave on Thursday, March 17, 2005 - 07:00 PM PM - 1:07:00 up trail and back down 35th. Threw in some strides to loosen up. Total - 1:07:00 (174 Reads) Running: Daily training notes Posted by: Dave on Wednesday, March 16, 2005 - 08:00 PM AM - 36 minutes in to work from Wedgewood. PM - 39 minutes around Laurelhurst. Total - 1:15:00 (166 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 15, 2005 - 07:00 PM PM - 1:15:00 workout at Husky track. 400, 4x1000, 400 with 90 seconds rest. 66, 2:51, 2:52, 2:53, 2:48, 68. Felt great, workout just meant to be a tune-up effort. Total - 1:15:00 (163 Reads) Running: Daily training notes Posted by: Dave on Monday, March 14, 2005 - 07:00 PM PM - 1:20:00 out to Green Lake and back and then out around Laurelhurst neighborhood. Total - 1:20:00 (158 Reads) Running: Race report: St. Patrick's Day Dash Posted by: Dave on Sunday, March 13, 2005 - 05:00 PM AM - 30 minutes. St. Patrick's Day Dash, 15:29 for 3.27 miles, sixth place behind Peter Julian, Eric Tollefson, Uli, some Kenyan dude, and Chris. Felt really good during the race. For some reason, never really hit fifth gear, but felt really strong. PM - 60 minutes easy around Ravenna park before softball game. Total - 1:30:00 (150 Reads) Running: Daily training notes Posted by: Dave on Saturday, March 12, 2005 - 08:00 PM PM - 1:10:00 down trail and around Nat. Hale track and down 35th. Total - 1:10:00 (141 Reads) Running: Daily training notes Posted by: Dave on Friday, March 11, 2005 - 12:00 PM Off/Rest (120 Reads) Running: Daily training notes Posted by: Dave on Thursday, March 10, 2005 - 08:29 PM PM - 1:30:00 workout at Nathan Hale track. 1600, 4x800, 4x400, 4x200 @ 4:35, 2:17, 2:18, 2:18, 2:16, 68, 66, 65, 65, 30, 30, 30, 30. Rest was 2:30 after 1600, then about 1:30 for the 800s, 1:00 for the 400s, and :45 for the 200s. Didn't feel great today, I must be aerobically strong but I feel like I don't have much in the way of footspeed because the pace felt quick. Just have to keep plugging along. Total - 1:30:00 (119 Reads) Running: Daily training notes Posted by: Dave on Sunday, March 06, 2005 - 06:00 PM AM - 2:28:00 from Wedgewood to Grass Lawn Park in Redmond for the softball game. Took a detour around St. Edwards Park and ended up late to the game because of it. I underestimated the distance from St. Eddy's to Redmond. Total - 2:28:00 (121 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 01, 2005 - 09:48 PM AM - 25 minutes in to work. PM - 1:15:00 workout at indoor track with Uli. 3 x mile w/6 minutes rest. 4:33, 4:31, 4:28. With the full recovery, the workout felt great by the end. Felt like I could have moved a lot faster over the last mile. Total - 1:40:00 (132 Reads) Running: Daily training notes Posted by: Dave on Monday, February 28, 2005 - 07:00 PM Off/Rest - Short jog in PM but need to rest my legs. (116 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 27, 2005 - 06:59 PM PM - 1:15:00 around Ravenna Park. Recovery from yesterday. Feel decent. Total - 1:15:00 (127 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 26, 2005 - 07:00 PM AM - 2:15:00 from Seattle out to Avondale road and to Elizabeth's parents' house for her grad. party. Good long run at a quick pace. Ran about 21 miles. Total - 2:15:00 (129 Reads) Running: Daily training notes Posted by: Dave on Friday, February 25, 2005 - 04:56 PM AM - 1:10:00 in to work. PM - 22 minutes around Fremont, shake out. Total - 1:32:00 (126 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 24, 2005 - 09:54 PM PM - 1:30:00 workout at Husky Stadium track. Another beautiful day in Seattle, felt good to work out outside. 4 x mile with 90 seconds rest, cut down 4:55, 4:50, 4:46, 4:34. Felt pretty rough on the first two, ironically the last one felt the best. Legs were tired but not for lack of oxygen as Tom pointed out. Nice long, slow cool-down afterwards. Total - 1:30:00 (114 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 23, 2005 - 07:44 PM PM - 1:30:00 easy easy out to Lake Washington Blvd. and back. Very beautiful night out. Total - 1:30:00 (124 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 22, 2005 - 08:35 PM PM - 1:15:00 workout at indoor track with Uli. 5 x 1200 with 3 minutes rest @ 3:30, 3:29, 3:28, 3:29, 3:27. All very controlled and smooth. Both Uli and I were feeling pretty run down from a lot of mileage so we ran these at an even pace but not forcing it. Total - 1:15:00 (114 Reads) Running: Daily training notes Posted by: Dave on Monday, February 21, 2005 - 10:00 PM Noon - 54 minutes in to the office to catch up on some work. Beautiful day out, sunny and moderately warm. PM - 31 minutes home from the office. Total - 1:25:00 (108 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 20, 2005 - 03:03 PM AM - 2:15:00 Long run with Lance, Hans, and Kyle out to Mercer Island and back. Felt great today despite long week, workouts, and lack of sleep. Some lady backed into my BMW this morning and smashed it pretty well, so that got me kinda peeved before the run. The stress relieving benefits of a 20 mile run are great...as long as her insurance company is on the ball, hahaha. Total - 2:15:00 (124 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 19, 2005 - 12:43 PM AM - 1:30:00 workout at Green Lake with Uli. 11.2 miles @ 5:19 pace, 1 mile rest, 1 mile @ 4:55. Basically did 4 laps with Uli then double-backed to catch up with him for the last mile. Didn't feel great due to lack of sleep and workouts this week...but still a good tempo. Total - 1:30:00 (108 Reads) Running: Daily training notes Posted by: Dave on Friday, February 18, 2005 - 10:00 PM PM - 1:20:00 really easy around Laurelhurst and the swamp. Total - 1:20:00 (121 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 17, 2005 - 09:00 PM AM - 25 minutes in to work. PM - 1:05:00 indoor track workout. 4 mile tempo/cut-down. 5:15-5:09-5:02-4:45. Felt like I was jogging for the first three miles so picked it up the last mile a bit more than planned, although not all out. Good workout for an "easy" day, feel very strong. Total - 1:30:00 (123 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 16, 2005 - 10:00 PM PM - 1:12:00 out and back to Ballard Fred Meyer. Ran pretty late because work is kicking my ass. Didn't feel as fresh as I have been feeling. Total 1:12:00 (112 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 15, 2005 - 08:00 PM AM - 20 minutes easy. PM - 60 minutes workout at indoor track. 2 x 2 mile @ 9:43, 9:32 with 5 minutes rest. Felt really good on the reps, feel like I am in great aerobic shape. Total - 1:20:00 (121 Reads) Running: Daily training notes Posted by: Dave on Monday, February 14, 2005 - 07:00 PM PM - 40 minutes easy around Laurelhurst. Legs are string tight from weekend, plus it is Valentine's day so don't have a lot of time to run. Total - 40 minutes (123 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 13, 2005 - 07:00 PM Noon - 2:10:00 long run with Lance and Kyle Smits. Met at the Wall of Death and ran out around Discovery Park and the locks. Nice day, good run. Total - 2:10:00 (112 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 12, 2005 - 05:00 PM PM - 1:25:00 out to Howe Street staircase for yet another wonderful stair climb workout. 10 x Howe with running down the steps as rest. That's about 1,500 vertical feet of ascent. Earlier in the day went over to Dempsey to watch the 5000m race featuring the Wisconsin crew. Holy crap! Six guys under 14:00 on the same team. I wouldn't have believed it if I hadn't been standing at the finish line with a stop-watch. Total - 1:25:00 (109 Reads) Running: Daily training notes Posted by: Dave on Friday, February 11, 2005 - 08:00 PM AM - 30 minutes in to the office. PM - 60 minutes out to Discovery Park and back through the locks. Total - 1:30:00 (127 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 10, 2005 - 08:00 PM PM - 60 minutes, workout at indoor track. 1 x 2500m @ 7:11, 6 x 200 meter strides with Chris. Need to get used to running quickly again...marathon pace isn't going to cut it for 5k and 10k races. Total - 60 minutes (110 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 09, 2005 - 08:00 PM PM - 1:35:00 easy around Queen Anne, Magnolia, etc. Total - 1:35:00 (116 Reads) Running: Daily training notes Posted by: Dave on Tuesday, December 07, 2004 - 02:59 PM Off/Rest - Still figuring out how to walk...getting a bit better. (162 Reads) Running: Daily training notes Posted by: Dave on Monday, December 06, 2004 - 02:00 PM Off/Rest - I can barely walk so there won't be any running going on today. (174 Reads) Running: Race Report - 2:22:37 @ CIM Posted by: Dave on Sunday, December 05, 2004 - 11:00 AM AM - California International Marathon, Folsom to the State Capitol. Ran a 2:22:37 without much help, very happy with race. See splits below. The only odd thing in the splits is that the last .2 of the race seems a bit long, and the 26th mile seemed short. I think they probably just put the 26 mile marker short or maybe I was hallucinating and hit the button too early. 01 - 05:19.1 02 - 05:36.5 - 00:10:55 03 - 05:22.1 - 00:16:17 04 - 05:21.0 - 00:21:38 05 - 05:22.9 - 00:27:01 06 - 05:27.1 - 00:32:28 07 - 05:26.0 - 00:37:55 08 - 05:29.1 - 00:43:24 09 - 05:23.0 - 00:48:47 10 - 05:15.9 - 00:54:03 11 - 05:13.9 - 00:59:17 12 - 05:27.3 - 01:04:44 13 - 05:20.3 - 01:10:04 Half - 01:10:39 14 - 05:20.0 - 01:15:24 15 - 05:23.6 - 01:20:48 16 - 05:23.3 - 01:26:11 17 - 05:21.7 - 01:31:33 18 - 05:31.2 - 01:37:04 19 - 05:30.3 - 01:42:34 20 - 05:28.4 - 01:48:03 21 - 05:31.8 - 01:53:34 22 - 05:32.1 - 01:59:07 23 - 05:37.4 - 02:04:44 24 - 05:37.9 - 02:10:22 25 - 05:35.6 - 02:15:57 26 - 05:11.1 - 02:21:09 26.2 - 01:28 - 02:22:37 (241 Reads) Running: Daily training notes Posted by: Dave on Saturday, December 04, 2004 - 04:00 PM Off/Rest - Getting ready for the marathon tomorrow. Kicking around the Embassy Suites in Sacramento, eating LOTS of bagels and pasta all day. (143 Reads) Running: Daily training notes Posted by: Dave on Friday, December 03, 2004 - 07:00 PM PM - 30 minutes on the treadmill at the hotel fitness room. Felt really good. Total - 30 minutes (145 Reads) Running: Daily training notes Posted by: Dave on Tuesday, November 23, 2004 - 05:10 PM AM - 26:30 in to work from home. PM - 55:15 home from work including Howe St. stair workout. Total - 1:21:45 (163 Reads) Running: Daily training notes Posted by: Dave on Monday, November 22, 2004 - 08:00 PM PM - 1:15:00 around Green Lake, etc. Recovery run from race yesterday. Legs felt a bit tight from all the crazy downhills and bad terrain. Total - 1:15:00 (146 Reads) Running: Daily training notes Posted by: Dave on Sunday, November 21, 2004 - 07:00 PM AM - 1:00:00 XC race in Portland, see results below. Felt pretty good, worked really hard on the third of four laps to get into a good position. Fell going in to the last lap and lost my rhythm but still managed a decent performance on a tough course against a slew of good runners. Good tune-up for the marathon, which is only two weeks away! Total - 1:00:00 Open Team Results (only top 4 runners comprised the team scores) 1. Team Eugene 22 2. Team XO 36 3. Club Northwest 68 4. Seattle Running Company 88 5. UO Running Club 145 6. Team Red Lizard 187 7. Bowerman AC 195 8. Intel RC 379 Individual Results 1. Max King, Team XO 25:14 2. Paul Kezes, Team XO 25:20 3. Trevor O'Brien, unattatched 25:34 4. Steve Laurie, Team Eugene 25:45 5. Nick Smith, Team Eugene 25:51 6. Jed Chappell, Team Eugene 25:59 7. Aaron Davis, Team Eugene 26:00 8. Kevin Castille, Team Eugene 26:01 9. David Martin, Club Northwest 26:03 10. Josh Danielson, Greater Boise RC 26:04 11. Angelo Baca, Sports Warrior Track Club 26:11 12. Jose Garcia, Club Northwest 26:16 13. Chris Charles, Seattle RC 26:20 14. Oliver Redig, Team Eugene 26:25 15. Robb Finegan, 26:27 16. Brayce Forsha, Team XO 26:28 17. Ben Mangrum, Team XO 26:48 18. Ben Haber, Seattle RC 26:50 19. Jeremy Tolman, Team XO 26:55 20. Ryan Gallagher, Seattle RC 26:56 21. Bill Raitter, 26:57 22. Jason Porter, Club Northwest 26:58 23. Dan Olmstead, Team Eugene 27:00 24. Chase Wells, Team XO 27:03 25. Hans Otten, Club Northwest 27:05 26. Ahrlin Bauman, Club Northwest 27:12 27. Jeremy Redding, Greater Boise RC 27:13 28. Andrew Stauffer, Greater Boise RC 27:14 29. Jaun Carlos Trujillo, UO Running Club 27:17 30. Tony Young, Club Northwest 27:25 31. Michael Brandon, UO Running Club 27:26 32. Sean Nixon, 27:28 33. Ed Harris, 27:30 34. James Longoria, Team XO 27:31 35. Jeff Drouet, Team XO 27:31 36. Gabe Doebler, Team XO 27:32 37. Greg Crowther, Club Northwest 27:34 38. Jeff Sather, Team XO 27:35 39. Michael Long, UO Running Club 27:38 40. Glenn Weissman, Seattle RC 27:49 (161 Reads) Running: Daily training notes Posted by: Dave on Saturday, November 20, 2004 - 08:00 PM Noon - 1:10:00 around Arboretum and Interlaken, getting ready for race tomorrow. Total - 1:10:00 (164 Reads) Running: Daily training notes Posted by: Dave on Friday, November 19, 2004 - 07:00 PM PM - 45 minutes easy around Laurelhurst. Total - 45 minutes (184 Reads) Running: Daily training notes Posted by: Dave on Thursday, November 18, 2004 - 07:00 PM PM - 1:16:30 reverse Magnolia loop, pretty easy. Time to start cutting back on mileage. Total - 1:16:30 (145 Reads) Running: Daily training notes Posted by: Dave on Wednesday, November 17, 2004 - 08:00 PM PM - 1:15:00 including Tom Cotner workout. 4 x mile w/ 1:00 rest, 4:59, 5:00, 4:54, 4:51. Felt pretty easy considering the 23+ miles I put in yesterday. Feel like I am very fit for the long haul. Whether I am or am not, the hay is definitely in the barn. Total - 1:15:00 (126 Reads) Running: Daily training notes Posted by: Dave on Tuesday, November 16, 2004 - 08:00 PM PM - 2:32:00 for the final long run before the marathon. Found myself rolling 6:10s at one point and sub 5:50 at another point...had to relax and slow down. Feeling very fit and strong. Just need to start cutting back on the mileage and getting ready to race. I'm experiencing a pain under my left arm on my ribcage. Feels like a pulled muscle there but Cotner believes it is a blood supply problem with a vein that runs up the ribcage. It goes away after I get warm...about 7 minutes into running. Not too big of a problem. Total - 2:32:00 (136 Reads) Running: Daily training notes Posted by: Dave on Monday, November 15, 2004 - 09:00 PM AM - 32:00 in to work in the morning. PM - 1:08:00 home from work including 6 x Howe St. stairclimb. Ouch! Total - 1:40:00 (136 Reads) Running: Daily training notes Posted by: Dave on Sunday, November 14, 2004 - 12:00 AM PM - 1:32:00 winding around neighborhoods from Bryant to Lake City to Northgate and University. Just took it really easy and meandered around checking out streets I haven't run on before. Total - 1:32:00 (129 Reads) Running: Daily training notes Posted by: Dave on Saturday, November 13, 2004 - 03:02 PM AM - Dave Martin 10 Mile Track Invitational, featuring a 10 mile tempo run on the Nathan Hale track, dodging small children and soccer balls. Metric Splits - 01 - 05:12 02 - 05:12 - 10:24 03 - 05:09 - 15:33 04 - 05:06 - 20:40 05 - 05:04 - 25:44 06 - 05:03 - 30:47 07 - 05:05 - 35:53 08 - 05:12 - 41:05 09 - 05:08 - 46:13 10 - 04:57 - 51:10 +93 meters - 00:15 10 miles - 51:25 (139 Reads) Running: Daily training notes Posted by: Dave on Friday, November 05, 2004 - 07:19 PM PM - 2:03:00 run around Lake Union, Queen Anne, Magnolia, and Ballard. Piling on the miles for a big week. Legs feel pretty good, body is a bit tired from the week. Total - 2:03:00 (156 Reads) Running: Daily training notes Posted by: Dave on Thursday, November 04, 2004 - 08:00 PM AM - 30 minutes in to work. PM - 1:02:30 home from work including Howe St. Stairs, Queen Anne. Total - 1:32:30 (133 Reads) Running: Daily training notes Posted by: Dave on Wednesday, November 03, 2004 - 08:00 PM Noon - 1:05:00 up GB trail from home, including two 4:55 miles in the middle to pep up the run a bit. PM - 1:12:30 to Tom Cotner workout, including cut-down three miles at 5:20-5:12-5:02. Cut down was really easy, legs felt great. Total - 2:17:30 (122 Reads) Running: Daily training notes Posted by: Dave on Tuesday, November 02, 2004 - 06:00 PM PM - 1:10:00 around Ravenna Park before Election Night 40 party. Total - 1:10:00 (120 Reads) Running: Daily training notes Posted by: Dave on Monday, November 01, 2004 - 07:00 PM AM - 30 minutes in to work. PM - 1:10:00 home from work including Howe/Blaine stairs on Cap. Hill. Total - 1:40:00 (137 Reads) Running: Daily training notes Posted by: Dave on Sunday, October 31, 2004 - 06:43 PM PM - 2:30:00 long run to Mercer Island and back. Legs feeling stiff and a bit worn out. Total - 2:30:00 (137 Reads) Running: Daily training notes Posted by: Dave on Saturday, October 30, 2004 - 07:00 PM PM - 1:16:00 around Arboretum. Total - 1:16:00 (132 Reads) Running: Daily training notes Posted by: Dave on Tuesday, October 26, 2004 - 07:00 PM PM - 1:15:00 workout on BG trail. 10 mile tempo run in 51:42, plus cooldown. The first two miles away from the house are a bit short. Felt very good and consistent, definitely a tough effort, but felt good. Given that the first two miles are about 16 seconds short in total, still under 52 for 10 miles is a good workout. Splits below: 01 - 5:05 02 - 5:04 - 10:09 03 - 5:13 - 15:22 04 - 5:13 - 20:35 05 - 5:12 - 25:47 06 - 5:13 - 31:00 07 - 5:11 - 36:11 08 - 5:10 - 41:22 09 - 5:12 - 46:34 10 - 5:09 - 51:42 + a slow cool-down for a bit more than 13 miles total. Total - 1:15:00 (133 Reads) Running: Daily training notes Posted by: Dave on Friday, October 22, 2004 - 02:15 PM Noon - 1:05:00 around lake to Howe Street stair climb. 3 x Howe and 2 x Blaine. Quite hard. PM - Total - (127 Reads) Running: Daily training notes Posted by: Dave on Friday, October 15, 2004 - 11:02 AM AM - 25 minutes in to work. Legs feel pretty good but the rest of me is run down. PM - (133 Reads) Running: Daily training notes Posted by: Dave on Thursday, October 14, 2004 - 07:30 PM PM - 1:35:00 including 15 mile time-trial. Ran 1:19:34 for 15 miles on Burke-Gilman (flat and fast course). See below for splits. 01 - 5:02 02 - 5:05 - 10:07 03 - 5:24 - 15:31 04 - 5:22 - 20:53 05 - 5:18 - 26:11 06 - 5:22 - 31:33 07 - 5:20 - 36:53 08 - 5:19 - 42:12 09 - 5:22 - 47:34 10 - 5:19 - 52:53 11 - 5:19 - 58:12 12 - 5:23 - 1:03:35 13 - 5:24 - 1:08:59 14 - 5:26 - 1:14:25 15 - 5:09 - 1:19:34 + a slow cool-down. Total - 1:35:00 (128 Reads) Running: Daily training notes Posted by: Dave on Wednesday, October 13, 2004 - 07:00 PM Off/Rest - Busy day at work. (135 Reads) Running: Daily training notes Posted by: Dave on Sunday, October 10, 2004 - 08:35 PM PM - 1:30:00 up trail and back. Checked out the yellow mile markings. Seem to be a bit inconsistent, but over 14 miles I would say they are accurate. Will probably do a 15 mile TT on the trail next week so I want to make sure I'm using the right marks. Total - 1:30:00 (130 Reads) Running: Daily training notes Posted by: Dave on Saturday, October 09, 2004 - 07:00 PM PM - 2:35:00 long run around Lake Union, Cap. Hill, Magnolia, Discovery Park, Ballard, etc. Felt pretty good today considering the high mileage week I put in, probably about 113. Mentally going through the marathon by clicking off my watch at 5:25-5:30 pace and trying to visualize the process. Total 2:35:00 (124 Reads) Running: Daily training notes Posted by: Dave on Friday, October 08, 2004 - 08:00 PM Noon - 45 minutes around Lake Union. PM - 1:00:00 up and back on BG trail. Listened to the second presidential debate on the radio. Total - 1:45:00 (126 Reads) Running: Daily training notes Posted by: Dave on Thursday, October 07, 2004 - 07:45 PM PM - 1:40:00 around Ravenna and then to the Howe St. stair climb for a workout. 5 x Howe Street stairs, two steps at a time. Completely liquefied my legs by the end. Awesome strength building workout. Total - 1:40:00 (128 Reads) Running: Daily training notes Posted by: Dave on Wednesday, October 06, 2004 - 08:00 PM PM - 1:35:00 around Green Lake and Lake Union and Cap. Hill. Stopped by the Tom Cotner workout to congratulate the various marathon runners on their solid performances. Amazing how many individuals perform so well under Tom's guidance. Total - 1:35:00 (132 Reads) Running: Daily training notes Posted by: Dave on Tuesday, October 05, 2004 - 08:00 PM PM - 1:30:00 around Ravenna Park and Cap. Hill. Another easy recovery day, feeling pretty worn out today. Total - 1:30:00 (135 Reads) Running: Daily training notes Posted by: Dave on Monday, October 04, 2004 - 08:00 PM PM - 1:32:30 to downtown and back via Cap. Hill. Took it really easy today to recover from yesterday's run. Total - 1:32:30 (129 Reads) Running: Daily training notes Posted by: Dave on Sunday, October 03, 2004 - 10:00 AM AM - 1:21:00 for the first 15 miles of the Portland Marathon. Paced Chris for that distance, and he went on to win with a new PR of 2:25:33. AM - 36:00 back to hotel from 15 mile mark. Overall a great workout. Total - 1:57:00, with 20+ miles in that time. (129 Reads) Running: Daily training notes Posted by: Dave on Saturday, October 02, 2004 - 06:00 PM Off/rest for tomorrow. (123 Reads) Running: Daily training notes Posted by: Dave on Friday, October 01, 2004 - 08:00 PM PM - 1:32:00 around Magnolia and Discovery Park with plenty of big hills. Total - 1:32:00 (128 Reads) Running: Daily training notes Posted by: Dave on Sunday, September 26, 2004 - 08:00 PM PM - 2:30:00 long run. Did two hours in Ravenna Park! Just looping around all the hills there...a really good workout, probably about 23 miles. Finished by heading out to the Seattle Yacht club and back through the UW Athletic area. Felt really strong and sound. Total - 2:30:00 (137 Reads) Running: Daily training notes Posted by: Dave on Saturday, September 25, 2004 - 12:00 PM AM - 1:30:00 with 9 mile MP/tempo run with Chris and Jesse. Started near the I-5 bridge and ran 5 miles out on the trail and 4 back. Fastest mile was 5:10, slowest was 5:32, with a bunch in between. Felt very strong and mostly relaxed. Probably put in 15 miles including the easy running before and after. Total 1:30:00 (125 Reads) Running: Daily training notes Posted by: Dave on Friday, September 24, 2004 - 09:00 PM PM - 1:20:00 really easy around Ravenna and Arb. Probably going to do workout tomorrow AM, want to rest legs. Total - 1:20:00 (121 Reads) Running: Daily training notes Posted by: Dave on Wednesday, September 22, 2004 - 08:00 PM PM - 1:32:00 Tom Cotner workout with Chris and company. 2 x 3 mile @ 15:50, 15:48, pretty much trying to stay relaxed and easy at 5:16-5:17 pace. Pretty relaxed effort, overall. Total - 1:32:00 (121 Reads) Running: Daily training notes Posted by: Dave on Thursday, September 16, 2004 - 08:00 PM PM - 1:15:00 around arboretum/mad. park. Pretty much an easy recovery day here. Total - 1:15:00 (134 Reads) Running: Daily training notes Posted by: Dave on Wednesday, September 15, 2004 - 09:00 PM PM - 1:31:00 Tom Cotner workout at Lower Woodland. Just a series of interval/fartleks, 3x2:1, 2x3:1, 1x6 fast:easy. Total - 1:31:00 (136 Reads) Running: Daily training notes Posted by: Dave on Tuesday, September 14, 2004 - 01:24 PM AM - 25 minutes in to work. PM - 1:05:00 home from work. Legs felt great today. Total - 1:30:00 (135 Reads) Running: Daily training notes Posted by: Dave on Monday, September 13, 2004 - 07:00 PM PM - 1:30:00 Magnolia run. Finished the run with 6x100 meter sprints, legs felt good an bouncy today. Total - 1:30:00 (134 Reads) Running: Daily training notes Posted by: Dave on Sunday, September 12, 2004 - 08:45 PM PM - 1:30:00 around Ravenna, UW, Cap. Hill via the Howe Street staircase. Legs felt better today than yesterday. Stairs sucked as usual. Total - 1:30:00 (140 Reads) Running: Daily training notes Posted by: Dave on Saturday, September 11, 2004 - 11:00 AM AM - 2:22:00 long run from Fremont to Woodinville. Elizabeth picked me up in Woodinville and we went to the Maltby Cafe for breakfast with Jessica and Jayson. Grubbin! Good run, but still tired from race and not to mention hung over from the dinner train last night. Total - 2:22:00 (115 Reads) Running: Daily training notes Posted by: Dave on Friday, September 10, 2004 - 05:00 PM PM - 1:00:00 run around BG trail. Felt crappy, probably because I didn't eat much all day in preparation for the dinner train. Total - 1:00:00 (119 Reads) Running: Daily training notes Posted by: Dave on Monday, September 06, 2004 - 08:00 PM AM - 1:20:00 race at Woodinville. Super Jock 'n Jill Half-Marathon. Time of 1:08:42 is a new 1/2 marathon PR for me. Tried to hit 5:10s but more consistently hit 5:14s instead. Hills in the middle of the race broke my rhythm. Felt like a good effort nonetheless. Total - 1:20:00 (137 Reads) Running: Daily training notes Posted by: Dave on Thursday, September 02, 2004 - 04:34 PM PM - 1:01:00 easy easy to recover from yesterday's run and the weekend's activities. Stopped by the Tom Cotner workout but my legs were barely able to lift so I just took it easy. Total - 1:01:00 (118 Reads) Running: Daily training notes Posted by: Dave on Tuesday, August 31, 2004 - 08:41 PM PM - 2:10:00 long run around Queen Anne, Magnolia, and Discovery Park. Pretty much the same long run as last week. Felt considerably weaker on this run but still finished with some sprint strides at the end to get the fast-twitch muscles working. Total - 2:10:00 (122 Reads) Running: Daily training notes Posted by: Dave on Monday, August 30, 2004 - 10:35 AM AM - 37 minutes in to work from home. PM - 1:06:00 home from work via Queen Anne, Seattle Center, Howe St. Steps, etc. Lots and lots of hills and steps in today's run! Total - 1:43:00 (126 Reads) Running: Daily training notes Posted by: Dave on Sunday, August 29, 2004 - 10:00 PM PM - 1:06:00 around swamp and Interlaken drive. Felt easy compared to yesterday's hike up Mt. Rainier. Total - 1:06:00 (137 Reads) Running: Daily training notes Posted by: Dave on Friday, August 27, 2004 - 12:00 PM AM - 1:35:00 around Queen Anne, Magnolia, and Discovery Park. Total - 1:35:00 (121 Reads) Running: Daily training notes Posted by: Dave on Thursday, August 26, 2004 - 09:30 PM PM - 1:16:00 easy running out to Capitol Hill and back through the swamp. Total - 1:16:00 (126 Reads) Running: Daily training notes Posted by: Dave on Wednesday, August 25, 2004 - 08:00 PM PM - 1:11:00 Tom Cotner workout with Chris. Four mile cut-down run around the lake from 5:14, 5:09, 5:06, 4:54. The third mile was into a stiff wind and wasn't as relaxed, but I picked it up on the fourth mile for the correct pace. A bit of pain in my arch today, but I'm able to run through it and still feel good. Total - 1:11:00 (125 Reads) Running: Daily training notes Posted by: Dave on Tuesday, August 24, 2004 - 03:00 PM Noon - 1:02:00 around the lake and park for lunch. Took it really easy today as my legs are still feeling the effects of Sunday's long run. Total - 1:02:00 (116 Reads) Running: Daily training notes Posted by: Dave on Monday, August 23, 2004 - 09:00 PM AM - 25 minutes around park and in to work. PM - 65 minutes out and back on Burke-Gilman trail. Recovery run from yesterday's long run. Total - 1:30:00 (123 Reads) Running: Daily training notes Posted by: Dave on Sunday, August 22, 2004 - 09:00 PM PM - 2:10:00 long run around Magnolia and Discovery Park. Felt super today and had a nice run with some sprint strides at the end to get the legs out of their pace rut. Total - 2:10:00 (130 Reads) Running: Daily training notes Posted by: Dave on Sunday, July 25, 2004 - 10:00 PM PM - 50 minutes around Ballard and Woodland Park, threw in a 4:34 cutdown mile to get out some excess energy. Total - 50 minutes (139 Reads) Running: Daily training notes Posted by: Dave on Monday, July 19, 2004 - 04:48 PM AM - 35 minutes in to work from home. (140 Reads) Running: Daily training notes Posted by: Dave on Sunday, July 18, 2004 - 09:00 PM PM - 1:21:00 around Woodland Park and BG trail. Easy running after long day of softball in the blistering heat and humidity. (130 Reads) Running: Daily training notes Posted by: Dave on Saturday, July 17, 2004 - 03:50 PM Noon - 2:06:00 around Discovery Park, Ballard, and the BG Trail. Felt really strong today. Total - 2:06:00 (138 Reads) Running: Daily training notes Posted by: Dave on Friday, July 16, 2004 - 04:09 PM AM - 35 minutes in to work from Ballard, around Woodland Park. Nice morning jog. PM - 51 minutes home from work around Woodland, Green Lake, Ravenna. Ran some quick half miles to get the lead out. Total - 1:26:00 (130 Reads) Running: Daily training notes Posted by: Dave on Thursday, July 15, 2004 - 07:00 PM PM - 1:16:00 around Arboretum and Madison Park pretty easy. Total - 1:16:00 (130 Reads) Running: Daily training notes Posted by: Dave on Wednesday, July 14, 2004 - 08:00 PM PM - 1:30:00 Tom Cotner workout, 1.5 mile cut-down, 2:33, 2:25, 2:19 for the half-miles. Then 5 x 60 second hills. Total - 1:30:00 (126 Reads) Running: Daily training notes Posted by: Dave on Sunday, July 11, 2004 - 09:24 PM PM - 1:35:00 around Ballard and Magnolia with three laps around Discovery Park. Total - 1:35:00 (135 Reads) Running: Daily training notes Posted by: Dave on Saturday, July 10, 2004 - 08:00 PM PM - 1:15:00 at Lake Pearrygin in Northern Washington. Really beautiful run on soft dirt roads through the foothills with plenty of wildlife. Fed some horses along the way and avoided being struck by lightning. Total - 1:15:00 (138 Reads) Running: Daily training notes Posted by: Dave on Wednesday, July 07, 2004 - 08:00 PM AM - 25 minutes in to work. PM - 1:25:00 Tom Cotner workout. Warmup then 4.5 mile tempo effort with cut down @ 5:13, 5:06, 5:01, 5:03, 2:26 last half. Decent tempo effort considering that it would have led to about a 25:20 5-miler. Felt really good through the first three miles but we hit the wind on the fourth mile and failed to cut down further until the last half mile back out of the wind. Total - 1:50:00 (130 Reads) Running: Daily training notes Posted by: Dave on Tuesday, July 06, 2004 - 08:00 PM PM - 1:15:00 around Arboretum and Madison Park. Summer is great because of all the late-in-the-day Arb. running. Total - 1:15:00 (134 Reads) Running: Daily training notes Posted by: Dave on Monday, July 05, 2004 - 07:00 PM PM - 1:06:00 around swamp and Interlaken, with 2:20 half mile down trail just for kicks. Felt pretty tired after Sunday's excursions. Total - 1:06:00 (129 Reads) Running: Daily training notes Posted by: Dave on Sunday, July 04, 2004 - 07:00 PM AM - 1:06:00 around Arboretum and Interlaken. PM - 6 mile hike up Mt. Pilchuck and back with Elizabeth. Total - 1:06:00 (123 Reads) Running: Daily training notes Posted by: Dave on Saturday, July 03, 2004 - 08:20 PM Noon - 2:10:00 long run out to Mercer Island and back. Ran the first half hour with Chris, felt great up until about 90 minutes and then I think the blood sugar and hydration became an issue. Still finished up strong. Total - 2:10:00 (143 Reads) Running: Daily training notes Posted by: Dave on Wednesday, June 30, 2004 - 08:00 PM PM - 1:20:00 Tom Cotner workout with Chris and Jesse. Consisted of 1.5 miles at 7:20, cutting down with 2:29, 2:27, 2:23 halves. Then 2 x 800 @ 2:20, 2:13...chilling out on the last one until about 200 to go then took off. Workout overall felt really good. Total - 1:20:00 (118 Reads) Running: Daily training notes Posted by: Dave on Tuesday, June 29, 2004 - 07:00 PM AM - 25 minutes in to work from home. PM - 51 minutes home from work. Total - 1:16:00 (124 Reads) Running: Daily training notes Posted by: Dave on Monday, June 28, 2004 - 07:00 PM PM - 1:15:00 around Arboretum, Mad. Park, and Interlaken. Towards the end did a 4:42 mile on the BG Trail just to get the blood pumping and remind my legs that they're supposed to be getting in shape. Total - 1:15:00 (129 Reads) Running: Daily training notes Posted by: Dave on Sunday, June 27, 2004 - 12:00 PM AM - 1:30:00 up Thunder Creek Trail and back in North Cascades National Park with Chris. At half way we stopped at a crazy series of waterfalls and threw huge branches in for fun. Ran through a field of nettle bushes on the way back and scratched them up really nicely. Definitely the kind of run that makes the sport so damn fun! Total - 1:30:00 (118 Reads) Running: Daily training notes Posted by: Dave on Wednesday, June 23, 2004 - 08:00 PM AM - 20 minutes in to work. PM - 1:05:00 Tom Cotner workout at Lower Woodland. Pretty easy workout today, just 3 x 5:30 "on", 3:00 off fartlek. Legs and everything still feeling good. Total - 1:25:00 (137 Reads) Running: Daily training notes Posted by: Dave on Wednesday, May 12, 2004 - 06:08 AM PM - 1:15:00 around Queen Anne, Magnolia, Discovery Park and back to work. Leg feeling okay, still a little bit of dull tightness in the left leg, but things are getting better. Total - 1:15:00 (134 Reads) Running: Daily training notes Posted by: Dave on Tuesday, May 11, 2004 - 08:00 PM PM - 1:10:00 around Wedgewood and Ravenna park. Part of the way with Bart. Did a test "water mile" with Bart on the beer mile course to check on feasibility. All systems appear to be go. The leg is feeling okay, but I have to be careful. Total - 1:10:00 (123 Reads) Running: Daily training notes Posted by: Dave on Monday, April 26, 2004 - 09:14 PM PM - 1:20:00 up Queen Anne, Magnolia, Discovery Park, and back to work. Took it really easy today, but with all the insane hills on this run easy is a subjective view. Total - 1:20:00 (128 Reads) Running: Daily training notes Posted by: Dave on Sunday, April 25, 2004 - 12:30 PM AM - 2:05:30 from Elizabeth's place in Ballard out to Woodinville. Started out easy and gradually picked up the pace. Chris ran with me after my house and up to Kenmore. Last several miles were 5:45-5:50 pace, felt really good. Went to Maltby cafe for a huge breakfast afterwards. Total - 2:05:30 (119 Reads) Running: Daily training notes Posted by: Dave on Saturday, April 24, 2004 - 09:00 PM PM - 35 minutes to Ravenna Park for some hill work and back. Felt like going a bit shorter today but still wanted to get some hill work in. Total - 35 minutes (125 Reads) Running: Daily training notes Posted by: Dave on Monday, April 19, 2004 - 11:09 PM PM - 2:02:00 up to Kenmore and down 15th, with a loop around Hamlin Park thrown in for good measure. Went pretty fast to Kenmore and was already well on the way down 15th before 60 minutes, decided to ease up as the legs were starting to wear and then I pretty much bonked. Really ran all of the sugar out of my system or something because I felt like crap afterwards. A good long run nonetheless. Total - 2:02:00 (129 Reads) Running: Daily training notes Posted by: Dave on Sunday, April 18, 2004 - 09:00 PM PM - 1:20:00 up to Nathan Hale area, with sprints on the FieldTurf. Total - 1:20:00 (131 Reads) Running: Daily training notes Posted by: Dave on Saturday, April 17, 2004 - 07:00 PM PM - 1:20:00 around arboretum. Felt a lot better to be running at sea level once again. Need to bump up the mileage in order to be at least somewhat prepared for Bloomsday, which is in just two short weeks! Total - 1:20:00 (117 Reads) Running: Daily training notes Posted by: Dave on Friday, April 16, 2004 - 01:00 PM AM - 1:02:00 out and back on the Gore Valley Trail in Vail. After a week I still haven't adjusted to the 8,100 feet of altitude. While I can imagine that my hematocrit levels would skyrocket from living in such a place, I'm sure that my ability to work out would be all but destroyed. I'll be happy to return to sea level tomorrow! Total - 1:02:00 (134 Reads) Running: Daily training notes Posted by: Dave on Saturday, April 03, 2004 - 05:00 PM PM - 2:01:00 long run out to Mercer Island and back. Kept the tempo up decently and the HR was around 165-170 the entire time. It was pretty warm out and that added to the difficulty of the run. Weighed 123.8 pounds at the end. Scary! Total - 2:01:00 (124 Reads) Running: Daily training notes Posted by: Dave on Friday, April 02, 2004 - 07:00 PM AM - 20 minutes in to work from Ballard. PM - 55 minutes home from work. Total - 1:15:00 (118 Reads) Running: Daily training notes Posted by: Dave on Thursday, April 01, 2004 - 10:00 PM AM - 21 minutes in to work from Ballard. PM - 22 minutes home from work. PM2 - 32 minutes to Ballard. Total - 1:15:00 (118 Reads) Running: Daily training notes Posted by: Dave on Wednesday, March 31, 2004 - 08:00 PM PM - 1:15:00 out through Arb with Bart. Bart ran pretty quick for the first half as I wasn't slacking off, he turned back at 31 minutes and apparently paid the price for the quicker early pace, however he seems to be in decent shape. Total - 1:15:00 (122 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 30, 2004 - 08:00 PM AM - 20 minutes in to work from Elizabeth's apartment. PM - 41:30 home from work. Total - 1:01:30 (118 Reads) Running: Daily training notes Posted by: Dave on Monday, March 29, 2004 - 10:29 PM AM - 26:30 in to work. Totally beautiful outside. Got up to 79, which was a record for this day by a long shot. PM - 51:00 home from work. Nice evening following the nice day. Total - 1:16:30 (124 Reads) Running: Daily training notes Posted by: Dave on Sunday, March 28, 2004 - 07:00 PM Off/Rest (107 Reads) Running: Daily training notes Posted by: Dave on Saturday, March 27, 2004 - 09:00 PM AM - 6 hours of skiing up at Crystal with Jarvis, Oz, and Marc. PM - 1:00:00 run around BG trail. Total - 1:00:00 (116 Reads) Running: Daily training notes Posted by: Dave on Friday, March 26, 2004 - 04:00 PM Noon - 1:16:00 out to Discovery Park and back to work. McCabe's last day so I had to get the run out of the way early so I could drink. Total - 1:16:00 (121 Reads) Running: Daily training notes Posted by: Dave on Thursday, March 25, 2004 - 08:00 PM PM - 1:15:00 to somewhere...I can't remember right now. Total - 1:15:00 (113 Reads) Running: Daily training notes Posted by: Dave on Wednesday, March 24, 2004 - 08:26 PM PM - 1:15:00 around Woodland and Lake Union. Leg feels okay even after the fast work yesterday. Total - 1:15:00 (107 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 23, 2004 - 08:00 PM PM - 1:17:30 up to Nathan Hale to do 12 x 200 @ 31 - 33 pace with 200 rest between. Really easy workout intended to ease the leg back into shape. Soleus felt pretty good, but weak. No sharp pains anywhere. I'll need some speedwork to get ready to make another run at the 5000. Total - 1:17:30 (116 Reads) Running: Daily training notes Posted by: Dave on Monday, March 22, 2004 - 12:00 AM PM - 1:15:00 around Woodland Park. Did laps on the 10k nightmare course. For those unfamiliar with this course, it is a 2000 meter loop that maximizes every possibility to sprain, mangle, and otherwise dismember your legs. Lots of turns, sharp drops, and slippery slopes; but it is fun to do an easy run on and provides a soft surface. Total - 1:15:00 (113 Reads) Running: Daily training notes Posted by: Dave on Sunday, March 21, 2004 - 07:08 PM PM - 1:16:00 around Ravenna Park and Arboretum. Pretty hung over and the legs felt horrible after the long run yesterday. Everything is back to normal! Total - 1:16:00 (108 Reads) Running: Daily training notes Posted by: Dave on Saturday, March 20, 2004 - 04:54 PM AM - 2:01:00 long run through Ballard, Golden Gardens, Magnolia, down to the waterfront and back via Discovery Park. Kept my heartrate 163-170 through most of the run, and hit the Dravus street hill in the last half hour of the run for some extra pain. The run felt very good overall and I feel like I haven't lost too much fitness with the injury week. Total - 2:01:00 (117 Reads) Running: Daily training notes Posted by: Dave on Friday, March 19, 2004 - 07:00 PM PM - 1:16:00 with Chris around Ravenna Park and the UW campus. Total - 1:16:00 (111 Reads) Running: Daily training notes Posted by: Dave on Thursday, March 18, 2004 - 08:00 PM PM - 1:15:00 around Ravenna Park and Green Lake. Total - 1:15:00 (110 Reads) Running: Injury report: off the disabled list Posted by: Dave on Wednesday, March 17, 2004 - 02:47 PM My soleus appears to have healed up most of the way, and I'm back running again. The running is slow going for now because my legs are super-tight from not running for a week and from the calf still working itself out. Not sure when I'll compete again, probably around May. I'll probably spend most of this week building up strength and then try to do a workout when everything feels good. (110 Reads) Running: Daily training notes Posted by: Dave on Wednesday, March 17, 2004 - 02:44 PM AM - 25 minutes in to work. PM - 40 minutes home from work. Total - 1:05:00 (105 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 16, 2004 - 08:00 PM AM - 25 minutes in to work. PM - 45 minutes home from work. Everything is still tight, but at least I'm out there. Total - 1:10:00 (112 Reads) Running: Daily training notes Posted by: Dave on Monday, March 15, 2004 - 08:00 PM PM - 1:00:00 around Arboretum and surrounding areas. First run off of the disabled list, and everything feels very tight and wound up, but the calf isn't painful. Need to take it slow and rehab it. Total - 1:00:00 (118 Reads) Running: Injury report Posted by: Dave on Monday, March 08, 2004 - 11:50 AM So I apparently tore my soleus on Saturday, experiencing the "flat tire" or "blowout" effect in the last 100 meters of the race as I got up on my toes. The good news is that it is feeling better today and is not as painful to walk around. It feels especially better after I've stretched it carefully and walk around for a bit. So now it just feels like a really really tight muscle. I'll probably ride a bike today and then try running in the next few days. (121 Reads) Running: Daily training notes Posted by: Dave on Saturday, March 06, 2004 - 05:35 PM Noon - 5000m at indoor track, 14:30.58 felt like shit after one mile but a decent time for the first race of the season. Hopefully I'll get past that time barrier soon. Seriously strained my soleus in the last 150m so this will take a bit of R.I.C.E. for the next week at least. Total - 35 minutes (119 Reads) Running: Daily training notes Posted by: Dave on Friday, March 05, 2004 - 08:00 PM PM - 30 minutes out around Ballard Bridge route from work. Felt pretty easy and the legs felt ready to go. Total - 30 minutes (111 Reads) Running: Daily training notes Posted by: Dave on Thursday, March 04, 2004 - 09:28 AM AM - 25 minutes easy jog in to work. (109 Reads) Running: Daily training notes Posted by: Dave on Wednesday, March 03, 2004 - 08:00 PM PM - 1:18:30 easy out to and around Discovery Park. Legs felt pretty tired towards the end of the run. Total - 1:18:30 (117 Reads) Running: Daily training notes Posted by: Dave on Tuesday, March 02, 2004 - 09:00 PM PM - 1:15:00 workout at indoor track with Tom and Tony. Mike and John Hill showed up to do a workout as well, so I chased Mike as he ran some 1000s. Mike was doing 2:47s but I kept it slower as I want to be fresh for Saturday's 5000. 2 x 400 @ 67, 65 3 x 1000 @ 2:53, 2:51, 2:51 with 2:20 rest Total - 1:15:00 (123 Reads) Running: Daily training notes Posted by: Dave on Monday, March 01, 2004 - 07:00 PM Off/Rest (114 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 29, 2004 - 06:00 PM PM - 2:01:00 long run up the trail and back at a pretty good pace, < 6:10 the whole time. Total - 2:01:00 (124 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 28, 2004 - 09:00 PM AM - 45 minutes out in La Conner for the 10k race. Ran a pedestrian 32 minutes but there was no competition and plenty of wind. A decent workout. PM - 31 minutes out and back on the trail. Total - 1:16:00 (111 Reads) Running: Daily training notes Posted by: Dave on Friday, February 27, 2004 - 09:00 PM Noon - 35 minutes to indoor track to watch the men's 3000 and then around Laurelhurst. PM - 30 minutes out and back on the trail easy. Total - 1:05:00 (102 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 26, 2004 - 09:17 PM PM - 1:17:00 up to Nathan Hale track to do a quick mile and then some strides and an easy run back. Didn't want to do too much but felt like I should do something to get the heart rate up. Ran 2:18 the first half and then cut down to 2:12 the second half for a 4:30. Felt waaaay better than Tuesday, and the first half mile felt pretty relaxed. Left calf still tight and sore...need to keep up the ice and Advil. Total - 1:17:00 (118 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 25, 2004 - 09:30 PM PM - 1:15:00 around 65th and Green Lake. Very slow, legs felt very worn out and dead. Total - 1:15:00 (114 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 24, 2004 - 10:20 PM PM - 1:15:00 workout at indoor track. My legs felt toasted after yesterday's skiing trip and it didn't work too well. Did the warmup quarters and two by one mile reps but didn't go too fast (4:45). Stopped after the second one and did some stretching and jogging. My left calf is really tight, probably as a result of the workout last week. Need to ice it and keep it flexible. Total - 1:15:00 (106 Reads) Running: Daily training notes Posted by: Dave on Monday, February 23, 2004 - 10:30 PM Noon - 35 minutes up to Woodland Park and around and back. Put in three and a half hours of skiing up with Marc at Stevens Pass in the evening. Great conditions after the heavy snow let up and gave us a nice layer of powder. An easy day of running but still a good workout on the legs. Total - 35 minutes (108 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 22, 2004 - 04:39 PM Noon - 1:16:00 around Laurelhurst and the Arboretum. Very sunny and warm out today, 62 degrees. The trails and parks were absolutely packed. Legs felt pretty tired and I took it rather easy. Total - 1:16:00 (110 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 21, 2004 - 07:49 PM PM - 2:01:00 long run around Ravenna Park and Arboretum. Felt pretty good today and kept my heart rate up above 160 most of the time. A lot of it was 165 to 170, so a nice long effort. Need to keep building on the strength work and mileage. Total - 2:01:00 (112 Reads) Running: Daily training notes Posted by: Dave on Friday, February 20, 2004 - 06:00 PM PM - 1:16:30 around Ravenna Park and Laurelhurst park. Ran into Jack Lovejoy and found out that I can see his apartment from our house. His new baby Sophia is 11 weeks old so I told him to bring her by...Bart needs a date. Ran up to Laurelhurst park after that and watched the brilliant sunset. Nice views up there. Oh yeah, legs felt stumps. Total - 1:16:30 (109 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 19, 2004 - 08:21 PM PM - 1:21:00 workout at indoor track with Chris and Tony. 2 x 400 @ 66, 61 2 x 1500 @ 4:14, 4:13 with 4 minutes rest between 5 x 200 @ 28.2, 31.5, 29.4, 29.4, 28.7 Felt like crap on the first 1500, felt even crappier on the second one but managed a blistering last lap to run the set time. Not the way a smooth workout should be run but my legs felt dead yesterday and apparently weren't functioning all that well today. I feel like I have first and second gear, and then fifth gear, but third and fourth are not there. As in, 66 pace is not remotely comfortable yet. Total - 1:21:00 (111 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 18, 2004 - 09:00 PM PM - 1:15:00 up to Green Lake and through Ballard, out and back. Easy but felt pretty tired today. Total - 1:15:00 (112 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 17, 2004 - 07:49 PM PM - 1:15:00 workout at indoor track with Tony and Chris. Tony ran a master's best 4:06+ mile this weekend and so we did another tempo-style workout. 2 x 400 @ 65, 60 4 mi. tempo, first 3 @ 5:05, last 1 @ 4:45 Drills Felt decent the first three miles and then felt like accelerating into a 4:45 wasn't too tough. Total - 1:15:00 (100 Reads) Running: Daily training notes Posted by: Dave on Monday, February 16, 2004 - 10:06 PM Noon - 1:10:00 easy up the trail and back. Pretty soggy out today and I wanted to run nice and slow after putting in some faster miles over the weekend. Fast workout tomorrow at the track! Total - 1:10:00 (113 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 15, 2004 - 03:00 PM Noon - 1:15:00 run around arboretum, threw in some baby steps hills. Ran into Dave Liebowitz in the swamp and talked to Brock Tessman and him back at the indoor track for a bit. They're coming back out here for the last chance meet on the sixth so we will try to get together then and party after the meet. Total - 1:15:00 (114 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 14, 2004 - 05:01 PM AM - 2:00:00 long run with Chris around Ravenna, Green Lake, Woodland Park, Fremont, BG trail, Interlaken, and with a quick stop at the indoor track meet. Tony Young ran 4:06.34 but we missed it. Felt pretty good today, and kept the run at a good quick pace...not jogging it. Total - 2:00:00 (103 Reads) Running: Daily training notes Posted by: Dave on Friday, February 13, 2004 - 08:00 PM PM - 1:06:30 up Capitol Hill and back along the trail. Took a long nap and almost didn't go for a run but then thought the better of it and went. Felt really good and smooth, pretty easy pace. Total - 1:06:30 (112 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 12, 2004 - 08:00 PM PM - 1:02:00 workout at indoor track with Chris. 2 x 400 @ 66, 62 4 x Mile @ 4:57, 4:57, 4:53, 4:47, one minute rest Miles felt good, were intended to be a "cruise" effort with little rest, and they felt as such. Total - 1:02:00 (99 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 11, 2004 - 04:53 PM Noon - 1:00:00 around Green Lake and Woodland Park. Sixy-four and sunny today, can't beat that in early February! Total - 1:00:00 (107 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 10, 2004 - 07:35 PM PM - 1:16:00 workout at indoor track with Chris and Tony. Focused on changing gears and pacing. 2 x 400 @ 63, 60 1 x 500 @ 74 15 x 200 @ (3 sets of 33-31.5-30-31.5-33) Drills Total - 1:16:00 (113 Reads) Running: Daily training notes Posted by: Dave on Monday, February 09, 2004 - 08:00 PM PM - 1:08:00 around 65th and Green Lake. Total - 1:08:00 (119 Reads) Running: Daily training notes Posted by: Dave on Sunday, February 08, 2004 - 06:59 PM Noon - 1:13:00 around Ravenna and the arboretum, via the U. Felt pretty good today despite the rigors of yesterday. Total - 1:13:00 (110 Reads) Running: Daily training notes Posted by: Dave on Saturday, February 07, 2004 - 09:00 PM AM - 25 minutes to get warmed up before skiing. Went up to Steven's Pass with Marc Ryan and Bart. Had an awesome time stomping around the backside with Bart. Ran into a tree but only suffered a bit of a stiff neck. PM - 35 minutes out and back on the trail, moderate pace. Decided to finish myself off after five hours of skiing. Total - 1:00:00 (112 Reads) Running: Daily training notes Posted by: Dave on Friday, February 06, 2004 - 09:00 PM AM - 24 minutes in to work from home. PM - 38 minutes around Lake Union. Total - 1:02:00 (92 Reads) Running: Daily training notes Posted by: Dave on Thursday, February 05, 2004 - 10:08 PM PM - 1:10:00 workout at indoor track: 2 x 400 @ 65, 60 1 x 1000 @ 2:49 1 x 800 @ 2:01 1 x 1000 @ 2:46 1 x 300 @ 43 Felt strong again today, although the first 1000 took a little getting used to the pace. The 800 felt really good and quick, didn't have to think about it too much, just followed Tony. Foot speed is slowly coming back. May shoot for a 5000 PR in about a month, after I get some longer workouts under my belt. Total - 1:10:00 (108 Reads) Running: Daily training notes Posted by: Dave on Wednesday, February 04, 2004 - 10:00 PM AM - 25 minutes in to work. PM - 38 minutes home from work, easy. Total - 1:03:00 (102 Reads) Running: Daily training notes Posted by: Dave on Tuesday, February 03, 2004 - 10:00 PM PM - 1:13:00 workout at indoor track: 2 x warmup 400 @ 65, 61 1 x 20 minute tempo run @ 5:07 pace 2 x 800 @ 2:20, 2:15 Felt strong and relaxed during the whole workout. Total - 1:13:00 (95 Reads) Running: Daily training notes Posted by: Dave on Friday, January 30, 2004 - 08:06 PM PM - 1:00:00 around trail and Green Lake, via 65th. Felt decent today despite my calf being a bit tight still. Also had 16 oz. of beer in my system that Jim McCabe provided at work. Can't refuse a frosty beer on a Friday evening...even if that means running tipsy. Total - 1:00:00 (114 Reads) Running: Daily training notes Posted by: Dave on Thursday, January 29, 2004 - 08:00 PM PM - 1:02:00 out to Discovery Park from work. Had to miss the indoor track workout because of work, however it wasn't neccessarily a bad thing as my legs were still rather tight from Tuesdays effort. Total - 1:02:00 (107 Reads) Running: Daily training notes Posted by: Dave on Thursday, January 29, 2004 - 08:19 AM PM - 1:05:00 around swamp, Montlake, and up Capitol Hill. Ran REALLY slow today as my right calve was pretty tight. Overall I was looser than I expected after the effort on the track yesterday. Oh well, back at it again tomorrow... Total - 1:05:00 (111 Reads) Running: Daily training notes Posted by: Dave on Tuesday, January 27, 2004 - 08:00 PM AM - 23 minutes in to work from home. PM - 1:07:00 workout at Dempsey Indoor track with Chris, Tony, and Nathanael. Did speed drills and 800 meter pickups at around 2:10 - 2:12. The 800's were at a set pace of 66-68 per 400 then a kick the last 100 or 200. My legs felt pretty jellied after the second 800 and I got smoked by Tony and company as they were running in the 2:02-2:05 range, but my last 200 meters were still in the 28 second range. Not too slow for not doing any speedwork for five months. Hopefully they won't blow me away so badly after a few more workouts... Total - 1:30:00 (115 Reads) Running: Daily training notes Posted by: Dave on Tuesday, January 27, 2004 - 07:05 AM PM - 1:00:00 around Laurelhurst and trail. Felt pretty good today. Very windy out. Legs should feel fresh for tomorrow's track workout. Total - 1:00:00 (112 Reads) Running: Daily training notes Posted by: Dave on Monday, January 26, 2004 - 10:00 PM PM - 1:05:00 around trail, 65th, and Green Lake. Felt better today than yesterday, picked it up below six minute pace around the lake just for giggles. Total - 1:05:00 (117 Reads) Running: Daily training notes Posted by: Dave on Sunday, January 25, 2004 - 04:00 PM Noon - 1:05:00 around arboretum and trail. Felt really sluggish and tired today. Total - 1:05:00 (116 Reads) Running: Daily training notes Posted by: dave on Sunday, January 11, 2004 - 09:00 PM PM - 2:00:00 around Ravenna, Green Lake, Woodland Park, Fremont, Lake Union, Montlake. Ran pretty hard the entire time and kept my heartrate above 165 and often over 170. Total - 2:00:00 (116 Reads) Running: Daily training notes Posted by: dave on Friday, December 26, 2003 - 03:22 PM Noon - 1:10:00 around arboretum and Madison Park area. Felt pretty crappy today but that was probably because of dehydration and not enough food. Tried to keep it relaxed. Total - 1:10:00 (109 Reads) Running: Daily training notes Posted by: dave on Thursday, December 25, 2003 - 10:00 PM Noon - 35 minutes down Centennial trail in Machias after Christmas morning. PM - Christmas 400s. Everyone else pussed out so I did the 400s at Nathan Hale while Elizabeth ran laps, after dinner in Woodinville. Randy and Joey instead conducted Christmas 40s intervals with the bottle. Splits: 73.3, 68.3, 69.1, 69.1, 68.6, 67.6, 67.7, 67.9, 67.3, 62.7. Total - 1:05:00 (103 Reads) Running: Daily training notes Posted by: dave on Tuesday, December 23, 2003 - 02:11 PM AM - 1:10:00. Met Uli at Green Lake and did 5 x mile with a quarter mile jog for rest. I did the miles at my ideal AT pace, 5:02, 5:05, 5:04, 5:04, 4:57. In all honesty it felt a bit tougher than threshold pace, but definitely not as hard as interval pace. As long as I keep to a good schedule of long runs, AT runs, small amounts of R pace training, and interval work...I should round into form. Uli did the miles about eight to ten seconds faster than me. Total - 1:10:00 (102 Reads) Running: Daily training notes Posted by: dave on Monday, December 22, 2003 - 05:00 PM PM - 1:10:00 with Uli up to his house and then down around the lake. The crazy German stopped by with a xmas card from his girl for me and Chris, and when he mentioned the cookies she baked, I decided to run back to his place. Good run, felt great. Decided to do an AM tempo workout with Uli tomorrow. Total - 1:10:00 (104 Reads) Running: Daily training notes Posted by: dave on Sunday, December 21, 2003 - 01:00 PM AM - 1:30:00 around Discovery Park. The trail was clogged with people enjoying the nice weather. The run felt pretty good, legs feeling close to normal again. Total - 1:30:00 (119 Reads) Running: Bart Runs 3:57:34 at CIM Posted by: dave on Monday, December 08, 2003 - 05:49 PM Bart Davis ran 3:57:34 at the CIM, accomplishing his goal of breaking four hours. His strict regimen of long runs followed by alcohol consumption prepared his body for the rigors of competition. Congratulations to Bart, the second-best marathoner in the house behind Chris Charles! (124 Reads) Running: Race Report Posted by: dave on Sunday, December 07, 2003 - 10:00 PM The marathon didn't turn out at all how I wanted, but I still learned a lot from the experience and I don't feel like I have wasted time or effort over the past three months. The weather conditions at 7am in Folsom were perfect: cool and calm. I felt great and ready to run, with no aches in my legs and plenty of fuel and fluids in my belly. I'm pretty sure that I was adequately hydrated and that I had eaten plenty of food. At the gun there was a huge crew of guys shooting for the 2:22 mark, with a few guys in it for 10 miles to pace at about 5:23 per mile. Parker Pruett of Dartmouth and the Japan trip was pacing for the Farm Team. I felt totally relaxed and the first downhill mile felt like I was walking. I felt this way for the first hour, as the first 10 miles total (53:58) were about 20 seconds faster than the qualifying pace: right on target. It was nice because I was right in the middle of the pack and going the right speed. At 12 miles I began to feel like my legs were tightening up and that it was taking a bit more effort to lift them and maintain pace. At 13 miles, about half-way, the theme to Jaws started playing and I felt like I was getting into trouble. The worst part about getting in trouble in a race this long is that you aren't in anaerobic difficulty, you aren't having trouble with lactic acid...but you are having trouble with turnover. Through 14 miles I was still under the designated pace, but I was starting to fall off the back of the pack. By mile 15 I was finished with that pace, and could only watch as the group pulled away. At that point I was still upbeat because I felt that if I could maintain a slower pace the rest of the way that I would still run a decent time. It was not to be, however, as by mile 19 I was closer to 7 minute pace. At that point I really couldn't lift my knees and so decided that I'd drop at the nearest aid station rather than kill my legs. That turned out to be just past mile 20. I got some water, called the girlfriend for a ride, and sat at the Albertson's pondering what went wrong. What went wrong was probably a combination of not racing anything long enough recently, wearing shoes with not enough cusioning for the downhills, and perhaps even dyhydration...even though I'm pretty sure that was not the case. What went right was that I experienced what everyone says about marathons, that they are frustrating because you can feel really shitty at even such a slow pace. I also have established great form and if I don't drink myself into a stupor over the next three weeks, I should be able to parlay my current fitness into (finally) my first indoor track season since college! I'm looking forward to racing over three miles and shorter, for a change. CIM Mile Splits: 1. 5:28 2. 5:23 3. 5:13 4. 5:30 5. 5:16 6. 5:28 (feeling awesome) 7. 5:24 8. 5:28 9. 5:28 10. 5:15 (53:58, feeling optimistic about chances) 11. 5:23 12. 5:24 (start to feel tight) 13. 5:21 (feeling worse) 14. 5:30 (dropping off the pack) 15. 6:05 (cracked) 16. 6:11 17. 6:18 18. 6:24 (struggling to go faster again) 19. 6:56 (really cracked, decide that I'm dead meat) 20. 7:08 (done) (118 Reads) Running: Daily training notes Posted by: dave on Saturday, December 06, 2003 - 05:04 PM AM - 20 minute easy jog/shakeout. As ready as I'll be at this point. The hay is in the barn, so to speak. Total - 20 minutes. (111 Reads) Running: Daily training notes Posted by: dave on Friday, December 05, 2003 - 06:00 PM PM - 32 minute jog around downtown Sacramento. Legs feel rested, knees feel a bit tender but a lot better than usual. Shouldn't have any problems in two days. Total - 32 minutes (103 Reads) Running: Daily training notes Posted by: dave on Thursday, December 04, 2003 - 09:00 PM Off/Rest (105 Reads) Running: Daily training notes Posted by: dave on Wednesday, December 03, 2003 - 09:00 PM PM - 60 minutes from work around lake area. Stopped by the TC workout but Tom was already in Greensboro for the Club Nationals. Oh well, I guess I'll have to talk to him over the phone if I need any last-minute advice. The knees are both feeling a bit tender, but they feel okay, and much better than how the right knee felt all last week. Only a few days left! Total - 1:00:00 (107 Reads) Running: Daily training notes Posted by: dave on Tuesday, December 02, 2003 - 10:00 PM PM - 1:16:00 up to Nat Hale track for last pre-marathon workout. Consisted of 4 x 4minutes @ threshold pace (~5:00-5:05 per mile) with full recovery. Hit each one right on the prescribed pace, coming through the 1200 at about 3:45 each time, but no faster. Felt very relaxed and strong, even though it started pouring rain towards the end of the run. Total - 1:16:00 Notes: Went to see Dr. Allison in Renton earlier about my knee pain. Ironically, the right knee pain was starting to diminish before I went to see him. He gave me some extra-strength anti-inflammatories to take over the next few days in order to calm everything down. I should be ready to go on race day! (106 Reads) Running: Daily training notes Posted by: dave on Monday, December 01, 2003 - 10:00 PM PM - 1:15:00 out around Green Lake and Lower Woodland area. Felt super-great after my knee had warmed up. The knee definitely felt a bit better today than it has been feeling. I am probably going to go see Dr. Allison in the next few days to either get a cortisone shot or something else to ease the pain for the race. Running back through Ravenna Park on my way back home, an owl swooped down and stole my hat clean off my head. Shocking. More to come on this story... Total - 1:15:00 (110 Reads) Running: Daily training notes Posted by: dave on Sunday, November 30, 2003 - 07:00 PM PM - 1:46:00 "long run" out to Kenmore and back. Legs felt pretty good today after I had warmed up and gotten over the knee pain. I clipped along the first half of the run at between 5:55 and 6:10 pace with relative ease. Decided to slow it up on the way back so as not to take anything out of my system. Felt great, aside from the knee, and I think the reduction in mileage is paying off. Total - 1:46:00 (134 Reads) Running: Daily training notes Posted by: dave on Saturday, November 29, 2003 - 12:00 PM AM - 1:22:00 around Discovery Park from Elizabeth's house in Ballard. Since I just got out of bed and went running, I didn't have a chance to warm up my knee and it was really painful for the first half of the run. The second half felt okay and it was a nice run, and good to get it done early since I'll be at the Ullstrom's all day for their Thanksgiving. Total - 1:22:00 (111 Reads) Running: Daily training notes Posted by: dave on Friday, November 28, 2003 - 08:00 PM PM - 1:10:00 really easy out and back along the trail. Knee felt okay today since I had all day to warm it up. Seems like if I have a chance to warm it up and massage it that the pain is considerably less than when I start running cold. Total - 1:10:00 (98 Reads) Running: Daily training notes Posted by: dave on Thursday, November 27, 2003 - 02:00 PM Noon - 1:30:00 up Ravenna, around Green Lake, down Fremont Ave, over to Interlaken and back home. The streets were quiet since it is Thanksgiving, but the lake and parks were full of people making some calorie withdrawals before their huge deposits later. Total - 1:30:00 (109 Reads) Running: Daily training notes Posted by: dave on Wednesday, November 26, 2003 - 07:00 PM PM - 1:15:00 easy running, stopping by the Tom group. Since I did a workout yesterday, I just stopped by to chat with Tom about tapering, etc. Knee not feeling the best. Total - 1:15:00 (101 Reads) Running: Daily training notes Posted by: dave on Tuesday, November 25, 2003 - 11:24 PM PM - 1:25:00 workout at Green Lake. Warm up followed by a four mile tempo run at 20:22 (5:05 pace). The first mile was 4:58 and felt easy, then I turned into the wind and realized why. The second and third miles were tougher, but then the last mile was closer to the first one, with the wind at my back again. Followed the tempo with 8 x 100 meter strides on the track. Total -1:25:00 (104 Reads) Running: Daily training notes Posted by: dave on Monday, November 24, 2003 - 04:00 PM AM - 37 minutes in to work. Felt pretty damn sluggish considering that this was an easy jog into work. I felt the same way on Saturday as well, up until about the last interval. Hopefully my reduction in volume over the next two weeks will give me fresh legs and renewed vigor. PM - 47 minutes around Lake Union and back home from work. I feel much much better than this morning...probably just an energy issue or something. Needed a smooth tuna sub from Subway to get me going! Total - 1:24:00 (118 Reads) Running: Daily training notes Posted by: dave on Sunday, November 23, 2003 - 10:00 PM Off/Rest - It is the first day of my marathon taper and I decided to give myself total rest today. (106 Reads) Running: Daily training notes Posted by: dave on Saturday, November 22, 2003 - 06:39 PM Noon - 2:40:00 long run/workout back up at Snoqualmie Ridge. Snow was falling and Mt. Si and the other peaks were covered with it. Really great views as there was a high ceiling. Ran for 1:50:00 on the trails and then commensed 3 x 2 miles at sub-marathon pace. Didn't feel especially zippy until the last repeat. But just like last week's workout, I felt a sense of purpose in it. In general it was a decent simulation, in that you have to run steady for nearly two hours and then be able to keep pouring it on for home stretch. Hopefully California will not be as freezing as the mountains, though! Total - 2:40:00 (116 Reads) Running: Daily training notes Posted by: dave on Friday, November 21, 2003 - 09:00 PM AM - 20 minutes in to work from Elizabeth's. PM - 1:12:00 back home from work via babysteps hill to do 6 x hills. Total - 1:32:00 (104 Reads) Running: Daily training notes Posted by: dave on Thursday, November 20, 2003 - 10:00 PM PM - 1:15:00 from home, around Lake Union, up Queen Anne, and in to Ballard to Elizabeth's. Rounded out a solid week at about 112 miles. One more long run on Saturday and I'll begin my taper. Total - 1:15:00 (113 Reads) Running: Daily training notes Posted by: dave on Wednesday, November 19, 2003 - 01:53 PM Noon - 32 minutes of Ballard Bridge loop. Stopped by the bicycling store across the street to pick up some Ultima mix. Ultima is the official drink of the California International Marathon, and is only sold in powdered form, for $21 a fucking bottle!!! I sucked up the ridiculous price because I need to be able to drink this stuff on the run, so I at least need to know what it will do to me and how it will taste. It contains no sugars, so it won't even help in the glucose department...oh, well, have to be prepared. PM - 1:48:00 of Tom Cotner workout fun. Six mile MP tempo around Lake with Chris at 5:17 - 5:21 pace, felt a little tired towards the end...but it was really cold out and I think my legs were really stiffening up. Otherwise, I was cruising and relaxed for the first four miles. Five minutes recovery and then a 5:04 mile that felt like crap. This mile was into the freezing wind and I think I was very tight and not relaxed. Five minutes recovery and a final mile outbound from the rowing area to the gym. This one felt much better and I ran it in 4:55 to finish the workout. I can move quick when I want to but I think my legs were pretty tired from the high mileage. Total - 2:20:00 (119 Reads) Running: Daily training notes Posted by: dave on Tuesday, November 18, 2003 - 09:00 PM AM - 30 minutes in to work from home. PM - 1:15:00 from work, out over the Ballard bridge, around Lake Union, and back up the trail. The weather was absolutely horrid today with the Pineapple Express coming through and wreaking havoc. Total - 1:45:00 (119 Reads) Running: Daily training notes Posted by: dave on Monday, November 17, 2003 - 08:29 PM PM - 1:52:00 up the BG trail to Kenmore and back. It was easy, mostly, and my legs felt pretty good. Ate one of Chris's turbo-charged protein powerbars during the run, to practice choking down food on the run. I guess I need to start practicing eating that gel stuff while running fast, and maybe also practice drinking out of those little dixie cups. I wish they could hand me a squirt bottle, that would be so much easier. Some of the elites at NYC had their own squirt bottles at the water stations...that must be nice. Total - 1:52:00 (116 Reads) Running: Daily training notes Posted by: dave on Sunday, November 16, 2003 - 08:00 PM Noon - 1:06 around Interlaken and the Arboretum, easy. I intended on running twice today but after a huge meal courtesy of Misty and Andrew, I decided to take it as an easy recovery day and only run once. Total - 1:06:00 (113 Reads) Running: Daily training notes Posted by: dave on Saturday, November 15, 2003 - 06:38 PM Noon - 2:40:00 combination Long Run/Workout at Snoqualmie Ridge. At Tom's suggestion, I ran two hours easy on the trails and then did 2 x 2 miles @ low 5 minute pace. The idea of this workout is to get used to running fast on legs that have been running for more than two hours. The workout was tough but was easy on the legs because of the soft wood chip surface on the ridge. The ankles are both a little tight and sore in places, but they are feeling better every day, and aren't limiting my stride. Total - 2:40:00 (115 Reads) Running: Daily training notes Posted by: dave on Friday, November 14, 2003 - 04:50 PM Noon - 45 minutes up around Woodland Park, Green Lake, etc. Lots of aches and pains but it seems like everything is coming right. As best I can figure, the last seven days of mileage equalled about 128, my biggest week ever. PM - 1:05:30 out to baby-steps hill to do five repeats and back. Chris Charles affectionately named the hill as he used to go up it every time he returned from the Husky Stadium track to his old apartment on Capitol Hill. After a hard workout, one must certainly take shuffle-steps going up. A good workout to get those quads ready. Total - 1:50:30 (145 Reads) Running: Daily training notes Posted by: dave on Thursday, November 13, 2003 - 09:35 PM PM - 1:50:00 out through Magnolia out to Myrtle-Edwards, the same run as a few days ago. While my legs are a bit tired and stiff from yesterday's workout, I'm feeling pretty strong and confident. I feel like I'm turning into an efficient LD runner. We'll soon see... Total - 1:50:00 < (107 Reads)