RustyTF2

TM workout at Gold's gym around 10:30 after eating cereal a couple hours earlier. Decided it would be fun to mimick Benny VB's workout from a couple days ago. I know it doesn't mean I'm as fit as him (far from it), considering I ran it on fresh legs (Sunday off) and relatively low mileage so I didn't have to experience the cumulative fatigue... but it looked like a fun workout and only a little more than the tempo I did last week. No TM incline and at sea level since I'm back in Tri-cities now. 

3mWU@ 6:55 including strides, taking 1 energy gel at 2.5m. Quick pee break...

8m tempo (PMP) @ 5:37.5 pace. (5:39x4, 5:36x4). Ran an extra 30 seconds over 8m at pace since that's about how long it took the TM to ramp up at the beginning. Drank a few gulps of water every 2-3 miles. Quick #2 break after tempo...stomach needs to get used to taking fluids/gels again. (It's been a while since I've done any marathon training)

5' EZ (6:58 pace), 5x45'' @ 12mph w/ equal jog (6:58 pace) rest. 4.5' cooldown @ 6:58 pace to total 13.5m@6:03. The whole run felt really good and easy. It's surprising how comfortable upper 5:30's feels. However, it was on a treadmill (no wind resistance) and I didn't adjust the incline to make up for it. Still exciting though. :)

9m@6:30 though maybe I shouldn't label them all as "easy". 6:40 to start then 6:00 for the next 2.25 till the TM shut down on me. Switched treadmills but decided to continue at 6:40 pace cuz I just wasn't adapting. I guess that'll happen when you've been on your feet all day and already eaten 3 meals. 

~1pm: 6m@6:09. Quick, uptempo 6miles total out and back through icy neighborhood roads to powerline/easy street/canal that were less icy. Ending in a marathon and HM pace miles. 

~8pm: 6.5m@7:18 on the TM at Richland Gold's w/ Blake

16m@6:59 on frigid and icy roads. 10 of it w/ Blake. Court Street loop including Chiawana HS and neighborhoods (the icy part). 

8m@7:00 on TM at Gold's. Got stuck in the driveway this morning and lost precious time... had to settle for less miles. 

10m@7:44 on powder snow streets and in a blizzard for the first half. I actually really enjoyed it! I ran in my new gear from Ruhn Co and loved it. 

am 6.5m@7:43 on snowy, icy roads. Pretty cold!

pm 3.5m@7:23 on TM at Oasis after work. Had to wear my Altra Instinct Everyday dress shoes because I forgot my running shoes! Besides breathibility, they were comfortable and worked great.

I've been dealing with some left achilles tenosynovitis since my long run last saturday in the snow. All this snow and ice running hasn't been helping. Gonna try and stick to the treadmill a little more the next couple days. Been self-treating with ice and TENS unit, self massage/mobilization w/ hands and foam roll, Game Ready cryocompression at work, etc. It's feeling much better today today (Thursday) than yesterday. 

7 on TM at Gold's @7:03... achilles was just getting worse so I finished on the recumbant bike for another 20 minutes (6 miles, level 11 resistance) 

Elliptical 10 incline level 12 resistance for 63 minutes (8 miles, 7.5mph avg) w/ avg HR of 160

Recumbent bike for 28 minutes lvl 10, 8 miles

91 minutes XT total

5m@7:05 on Oasis TM at lunch. Some achilles soreness last few minutes is all. 

lunch- 6m@630... last one in 540

after work- 4m@644

all on Oasis TM

8m@7:05 at Gold's w/ Blake...late night. 

3.4m@7:33 after work on Keene parkway trail w/ Blake for part...still lots of ice.  Really low on energy. Coming down with something. 

Core and strength workout inside helped clear the sinuses a bit, but too low energy for a run today.

3m@6:30 (639, 630, 622) around the neighborhood late morning. Feeling much better this morning. Legs are so fresh from all the forced rest recently :( Felt good to get a little fresh air. 

10m@6:59 including 2 strides after on Richland river front trail from Columbia Point Park past Leslie Groves and back w/ Blake after work. Achilles didn't bug one bit during the run. Later at night I am feeling some crepitus and mild soreness in the Achilles. 

12@6:50 ending in 5:45. Downhill till the last couple (up and rolling). Probably a net loss of 500 feet. With Adam on Kalotus. 

10.5m@6:57 out on canal and back w/ Blake. Half of run on dirt. 

6.55m@5:55 variable uptempo run during lunch hour. Finished with 1 MP (5:45) mile and 1 threshold (5:19) mile. 

3.25m@7:24 at night w/ Blake dropping some cookies off to our friends. 

6m@6:35 on TM before work

am 3.6m@7:27 in feels like 10 degree weather. Felt freezing and took a while to work the legs into something more than a shuffle

pm 6.5m@7:18 on TM at Gold's w/ Blake

8.6m@7:38 on icy farm roads covered in a couple inches of powder. Roundy Farms w/ Blake. 

15m in 90 minutes on TM at Gold's in Richland. Long run/workout, no stops.

6:37, 6:34, 6:20, 6:09, 6:00x6, 5:40x5

10m@6:35 on TM at Gold's in Kennewick before working at the Kennewick clinic for the day. 7:03 to 5:56 progression

6m@6:15 at lunch w/ tempo portion up the hill that turned into post-holing on the unplowed path :(

Oasis TM between getting off work and the manual therapy study group. 

2m WU in 13:20

10m@5:35- 6@5:40, 3.8@5:27, last .2@12mph

1m CD in 6:40

7m@6:55 on Oasis-Kennewick TM during lunch hour. 4 mile progressive hill in the middle from miles 2-5 (3%, 4%, 5%, 6%...about 950 feet of climbing all at 8.6mph or 6:58 pace). Finished at 9mph  last 2m. 

Converted that mile at 6% is proabably worth about a 5:46 (12s/mile/1% incline = 6:58-72s = 5:46) so I put 1m at MP 

9.3m@6:52 on very slushy and wet path from Columbia point up to Leslie Groves and back along the Richland Riverfront Trail (Columbia River)... but it was warm! 

20m@6:53 with Adam and Blake for part of it. Out long country roads. Finished in 5:47. Very comfortable with my energy throughout. Took a lemon Glukos gel before leaving, drank 12oz of lemon Glukos powder energy drink throughout, and took an orange Glukos gel at mile 17. Only one quick stop to pee just before 8 mile. Ruhn half tights were very comfortable- no chaffing and no extra layer. Left knee bugged a little bit in the middle (PFJ) and right post tib bugged a bit the last few... nothing serious. 

12m@6:42 on muddy canals, post-holing and through dry neighborhoods in Kennewick during extended lunch hour. 

1.5 WU @ 6:40

3m@5:00

1.5 CD @ 6:40

All continuous on TM at lunch- short on time. First tempo this fast in a long time. Didn't exactly feel smooth... 

12m@6:40 on TM at 9pm at Gold's Gym w/ Blake after a long day. Freezing rain all day long forced me inside. 

6m@6:55 at lunch in the cool, but pleasant rain. 

23m@6:39, last mile 5:38. 1' pee stop at 6m, 5' poo stop at 11.5m, no other stops. 

Went to bed 9:30ish the night before, woke up 4:30, run started at 4:49. Drank a glass or two of water, ate a few Glukos gummies, and took a gel right before starting. Drank 12 oz of Glukos powder drink throughout. Took gels at 13 and 18 miles. done at 7:30 and at work by 7:55. Ate a PB&J and choco milk in a water bottle on my way to work. 

mile 3 stepped in a puddle... CEP compression socks dealt with it no prob. Mile 6 I rolled my right ankle (inversion) and felt a pop... felt just like joint movement but it was mildly sore the next several miles and that foot, achilles and post tib have felt mildly stiff since. 

12.22m@7:39 up to badger canal and around badger mountain in the snow, slush and mud. Some hiking over treacherous parts during the descent. 

12m@6:58 after a long day at work. Legs felt heavy and non-responsive last 3-4 miles

6m@7:03 at night again...legs still beat from last week. Couple short, mild pickups. 

3.6m@8:27 started very slow, ended a little less slow. Trying something new to see if I can get these legs recovered for Saturday... starting to get a little more nervous I'll still have tree trunks for legs on Saturday at the marathon. It was only meant to be a training run, but now I want to win and Ian Sharman will be there so I know he will be good. Also didn't expect last week to have such a toll on me... I guess that's what I should have expected ramping my training up so quickly! Doing my best with my available time and juggling life... 

3.2m@7:31 easy w/ Layne along the Pasco side of the Columbia pre-race. .5m pickup at 6:20 pace. Felt pretty crappy and didn't inspire much confidence for the next day's race. Funny I felt as good as I did the next day!

.66m WU inclinding strides@ 7:48

26.18m@6:06. 

The plan for this "race" when I signed up a week before was to just be a training run for the Badger 50k in 4 weeks. A few days before the race I saw that Ian Sharman (Professional, world-class ultramathoner for Altra) was entered. I follow him on Strava and new he was training through this too, and wasn't in his best racing form yet, but I still wanted to win. Having never won a marathon (and this being a very small one), I thought it was as good a day as any to go for the win. So I tapered down the few days before (would have done so anyways- my legs felt really achey and sore from last weekend still). That being said, I did not want to feel like I was racing or get suckered into running a pace I ought not to be. The plan was 6:40's to start, and then see how I feel from there. Ian went out close to 6 flat and I found myself back at 6:14. Whoops. I ended up averaging about that pace till I caught Ian around 11 miles. He had built up a 200 meter gap at one point, and then decided to back off the pace.  We ran together for maybe 3 miles before I began to naturally pull away. I continued to run low 6's until I had built up about a 2 minute lead at 20 miles. At that point I felt somewhat secure with the win, but did not want to risk it. I also saw that I felt quite well and that if I picked it up to closer to my marathon race pace I could dip under 2:40- so I went for it. The last 2-3 miles got more difficult, but nothing at all like Saint George was in 2015- more like the difficulty I felt towards the end of my 25 mile training run in my Saint George build up. I ended up finishing in 2:39:43, with Ian coming in 4 minutes later at 2:43:59. I exceeded my time goal and met my goal of winning! I should note for my own future reference that there were a few points in the first 20 miles that had me worried: side stiches (diaphragm) that lasted a few minutes a few different times, glutes starting to feel a little weak around mile 14, and some cramping/shooting needles to my left quad at mile 18.  Luckily none of these sensations lasted long and I found that taking it easier for a minute or two was very helpful. 

Crew Specifics: Jill just before 6m at Chamna Lot- took a Glukose gel and drank a couple oz of Glukos energy powder mix drink. Also dropped off my headband and gloves. (30 degrees at start, just under 40 at the finish, variable amounts of sunshine throughout course and mild to moderate winds that varied throughout) Mile 10.5 @ Columbia Point Park- just the drink. Mile 15- gel and drink. Mile 19- gel and drink from Blake. Mile 23.5- gel and drink from Blake- ditched my Ruhn quarter zip top to finish in just my singlet and half tights. No nipple, armpit, thigh, or anywhere chaffing! 

I've had a sore foot since last weekend's adventures, and it's a little more sore after the marathon (right MT head at 3-4). Left foot felt the same a few days ago. Gonna take a couple days cross training to get the feet feeling better before gearing up for Badger 50k on March 25th! 

Happy I had the opportunity and thankful to Anderson Law WA for sponsoring my entry. Looking forward also to running Brian Anderson's (RD) event in the Fall: Dogtown Marathon/Half-marathon in a beatiful part of Washington just a couple hours from the Tri-cities. 

10m@7:19 w/ Blake from the church after mutual. Long, full day. Legs still a little sore from Saturday's marathon. 

am 7.14m mostly on farm dirt roads @ 7:39

lunch 3.28m@7:34 mostly on plush grass@7:34

choosing my shoes and sufaces carefully so this mild pain at my MTP joints 3-4 can heal. 

10m@7:40 at chamna. Legs still feeling slow. 

15.2m@7:15 at Badger and Candy Mountains w/ Brian and Kyle, w/ a push down Candy. 

Right ball of foot still feeling tender- not so bad during run, but I feel it more afterwards.  Right calf/achilles a little tight the past couple days as well. Decided 15 would be better for me than 20 w/ with a risk of hurting the foot and lower leg worse. A day off tomorrow w/ some icing to the foot and stretching/rolling for the calf should be helpful. 

10m@7:22 on canal w/ Blake. Quads a little sore from Saturday's bombing down Candy and Badger, but I didn't feel the soreness during the run. 

6m@6:29 w/ Fast finish last half mile... more of an extended strides to make sure the legs can still move. 

Badger Mountain workout early on a windy day- continuous run:

Warmup from parking lot up over skyline trail (3.35m)

Langdon (southside) trail (+) tempo  North to South: 2.5m (5:41, 5:35, 4:45 pace)

.5m jog @8:30 pace

Langdon (southside) trail (+) tempo South to North: 2.5m (5:34, 5:40, 4:52 pace)

3.5m cooldown back to car via skyline trail and canyon descent. 

Good effort and fun workout! 

8.35m@7:23 on farm dirt paths and some streets. Easy recovery

3.5m@7:08 easy around the neighborhood and crop circle w/ a 200+m stride at the end. 

5m WU w/ strides @ 6:54

6.26m@5:11 (5:14 down, 5:19, 5:15, 5:04, 5:08, 5:09, 4:49 pace up)

10.45m@6:57

21.7 for the day! Finished the WU just 2 minutes before the race started (stop time towards end of WU for shoe change) and began the CD just a few minutes after finishing. Enjoyed getting to race AND get my long run in!

10m@7:32 easy and slow after a bad night's rest waking up in a cold sweat 3 times. First morning run since DLS yesterday and I didn't appreciate having to use the headlamp again... however it was fun running with my new Salomon Sense Ultra 5 Set vest and stashing the lamp away once it got light!

6m@6:45 in the morning w/ a couple long, fast strides.

10m@7:17 at Badger in the dark. 

6m@5:58... 2 miles (3 and 6) at mid 5:30's, others were low 6 or high 5 but through some farm terrain.  During lunch 

8.5m@7:40 from Jacobs/vineyard road aid station to top of Candy and back, with some wandering trying to find the tunnel. Early before work. 

14.43m@7:45 from Jacobs/vineyard aid station to what I thought was the end of the course and back... turns out I went high on Goose ridge and was supposed to go low. Hopefully next week there will be clearly marked flags to follow and I do well with the terrain! I fell on this run on a rocky section that actually isn't even part of the course. UGH. 

Easy run w/ Adam and Kyle. Tapering has begun. 

8.5m@6:24 through neighborhoods and farm roads after work. Last mile 4:39.9 before a cooldown .5m. Felt the lung burn. Second to last mile was 5:50. 

5.5m@7:11 easy from Oasis during lunch. Mostly on farm dirt roads. Almost pooped my pants but walked it in to a porta potty at mile 4 before I could continue. Talk about scary...

5m@7:15ish in the AM. Foggy in the neighborhood 

4.24 road/farm dirt combo @7:05 w/ fully loaded hydration pack for practice 

2m@7:22...pre-race. 

34.75m@7:59 pace.

Where do I begin... Lost satelite about 1' into the race and had to restart watch. Followed the flags left instead of going straight up Badger canyon about 1m into the race, even though I knew it was supposed to go up Badger Canyon... just couldn't get over the tons and tons of pink flags we were told to follow that were off the the left. After going about .3m off course I was called back by another runner behind me who realized no one was coming with us, hurried back and found ourselves at the back of the pack, fighting through everyone. About 2.5m in both of my shoes had come untied. Forgot to double knot. Stopped and tied them, then picked it up maybe a little more than I should have with 30+ miles to go. I caught Malachi Schramm turning left from Dallas towards Candy, and he thought he was in first. Later, on Jacobs, I caught Pete Hawkins, who told me he was in second and the guy in blue about a quarter mile ahead of us was in first. I didn't catch him until the beginning of the Jeep Trails (13 miles in?). Finally I had regained my lead, but worried I may have done so too abruptly. I then just tried to coast for what felt like a really long time. Plan was to coast easy until the downhill on Candy, then push again. Only problem is that by the time I was climbing Candy, I felt totally beat. Walked most of that climb. Didn't run too fast down Candy, then had to walk most of the Dallas side of Badger. With 10m to go I thought I would keep my average below 7:40... but all the walking kept that from happening. Eventually finished in 1st, about 4:37 for 56k worth of running (55k had I stayed on course). 2nd was 9 minutes behind, I believe. Ran out of fluid and gels with about 2 miles to go. Ran with Salamon Ultra sense 5 set vest with both 17 oz flaks full- 1 with water and 1 with orange Glukos drink. Took 7 Glukos gels and 1 pack of gummies throughout. If I want to race competitively in the future in 50k, I'll probably be beter off with handheld(s) and waist belt. The full vest really bounced a lot the first half of the race going down hills and felt like I was carrying unneccesary weight. Overall, a great experience that I am so happy I decided to take part in. Bravo, BMC!

8.4m@7:23 w/ Blake after mutual. 

4m@7:34 in the wind w/ Dylan in the stroller after work. Cut short due to tummy trouble. 

3m@6:23, including 2x .5m@ HMP (2:38, 2:40). Before work.

pm hike up Multnomah Falls w/ Dylan on my back (2.5m total)

3m@8:15 in Forest Park w/ Layne before Day 1 of Graston course

10m@7:46 in Forest Park early before going to day 2 of the Graston course. 

4.45m@6:09 w/ 2@5:20...failed workout due to tummy trouble. Was going for 3x2m. 

4.25m@6:45 during lunch break. Progressive. 

9m@7:28 w/ Blake at Chamna. 5am start...rain last few miles. 

Steady State Long Run: 16m@5:58 Bridges Columbia River loop starting from below the Court street bridge and running CCW. Kept it a pretty consistent effort at a bit above MP, but a few were sub 5:50 so I'm calling them MP. No stops and very very windy. 1 Glukos energy bar just before starting, 1 Glukos energy gel at mile 10. 

4.5m@7:15 pushing Dylan in the stroller. Super windy... the stroller felt like a parachute. We stopped at the park about 1.5m in cuz Dylan really really really wanted to play on the toys. So instead of going 6-7 miles, we went 4.5 and stopped 10 minutes in to play at the park for a while. I don't regret it. We had fun. 

6.5m@5:59... progressive into MP during lunch hour

12m@6:56 in morning from home to canal out and back. 

4.3m@6:40 during lunch. Low on energy and motivation. Another windy day. 

3m@7:11 to park w/ family, pushing stroller. Break for 20' to play halfway through... just getting something in. Feeling very unmotivated with this painful right ankle. 

16m@5:57 from Columbia Point park down past the Submarine and back. No stops, against the wind on the return. Mostly "steady-state".  Mile 7-8 just under 5:50, then 12-4 5:43, 5:33, 5:36 (5:37 avg for goal MP) Finishing in a couple low to mid 5:50's. 

am 6.2m@6:00 w/ last mile 5:42... thinking about Boston

lunch break- 3.8m@6:35 progressive. 

Right hip flexor has been tight since the end of my Saturday run. Feeling it just a bit today. Really loving my paradigms! 

10.25m@7:21 Big X loop

3.47m WU @7:21

5m MP@ 5:37 (some grass)

3.18m CD @ 6:47 that included 1/4 mile faster w/ Kyle. 

Easy am hour. Half on farm roads

8m@6:55 at Chamna/WW Johnson Park in the mid afternoon

18m@6:23 from Columbia Point Park out almost to the Cable Bridge and back. Layne joined me at the turn around for the second half on his bike. Second half against the wind a bit. First half 6:38 pace, Second half 6:08 pace including 1@5:40. 2 stops in the first 6 miles for pee breaks. 1 glukos energy gel and half pack of gummies 5 minutes before starting. 

lunch: 5m@6:53

after work: 6m@7:20 mostly on sandy farm roads. 

11.3m@7:12 early from house for a loop including Argent/W. Pasco canal and Big X. 

2.1mWU

2x3m@5:37 on the Richland riverfront w/ 1 mile easy and a poo stop in between.

CD 2.5m 

10m@7:09 north to canal and back through farm roads before work...couldn't hold it any longer about 2 miles from the house and had to dump and wipe with my sock. Gross. 

8.3m@7:47 on W Pasco canal w/ Blake, Adam and Pete before work. 

9.5m "warmup" @ 6:57 including strides.

10k (6.24m)@5:15 pace (5:25, 5:21, 5:21, 5:11, 5:14, 5:05, 4:52 pace)

2.27m CD@7:30ish. 

Typial amount of wind for tri-cities in the spring... moderate. Felt much better in the 10k than I anticipated and ended up running about 15 seconds per mile faster than I had hoped. Just went out to fast and decided I'd try to hold it for as long as I could...then I realized it wasn't that bad and I could keep it up so I did. Definitely still not an all out effort. Great way to mix in some sub HMP into my 18m LR. 

13m@6:56 easy w/ canal and big X

10.1m@7:20-7:30 I think. Mostly farm dirt roads. Warding off a sore throat and trying to keep it easy. 

2.5m WU w/ strides@ 7:24

7m PMP tempo@ 5:37 (5:33-5:41)

2.5m CD@ 7:09

Workout w/ the crew starting under the I-182 bridge on Court street and going along the river along the Pasco side Sacajawea trail. 

10m@7:23 at Chamna w/ Golden. Love talking biomechanics with others who are passionate about it as well!

lunch- 3m@6:12 progressive 

am. 5.1m@7:27... slept in and legs felt sore...perhaps being sick took more out of me than I thought. I was hoping the 4 days off would leave me feeling fresh. 

2.5m WU

3x2m at Chiawana loop w/ .5m easy jog recovery between each (continuous): 10:27, 10:19, 10:16

2.5m CD

6.3m@7:15 after work... ~4 w/ Adam on crop circle

20m easy on Badger and Candy wtih a 1.75m tempo up Candy to reclaim a segment and gain a little fitness. 

10.2m@7:05 w/ 2x100m strides at the end. Loop from home: Burns, Santa Fe rollers, Big Cross, canal, TRAC path.  Right gluteus medius felt pretty sore from the trails on Saturday, but the ankle felt quite a bit better. 

11.2m@7:05 easy loop from home (sandifur-canal). Right glutes still sore from Saturday's hills. 

2m WU w/ 2 strides. 9 PMP@5:39 average (5:35-5:43) with some variance in incline/decline and wind on the return. 2m CD 

Kyle with me first 3 miles and 1 more mile in middle. Right glute still fatigued/slightly sore, more so towards the last couple miles. Aerobically fairly comfortable. 

10.4m@7:29 out and back on the canal easy. 7 on dirt. 

8.3m @7:33 pace from hospital after no sleep last night. Baby daughter was born at 4:22 am this morning!

22m@6:59 superloop from hospital. Late morning... hot in the 70's. Ran with hydration vest... mistake... everything got hot. Next time I'll just plan my route with water fountains and pack the gels in my shorts. I wanted to do more quality today... but considering the last 2 days I'm happy I got the mileage in, no matter the form. I'm already behind on training due to mostly uncontrollable circumstances of sickness, baby, and painful ankle. Still optimistic and hopeful for a PR but I'll have do really do well these next 6 weeks. We'll see what's possible with a new baby here! 

4x2m w/ .5m easy continuous recovery (7:00 pace). Splits: 10:44, 10:24, 10:31, 10:14. 

5k@6:30 with a couple long, fast strides. 

20m@6:09. Super bridge loop. Hot, dehydrated. Pain in ankle with every step. 

6.4m@8:26 at Badger w/ Jeff and Scott (bike)

4m@7:53 easy at Chamna w/ Adam in the afternoon heat. Still lots of flooding. 

4.3m@7:38... man I'm outta shape

9.1m@7:05 on Canal/1 big X loop Saturday evening. 

9m@7:40 at Big X w/ a little fartlek w/ Layne, Blake and Adam. 

30'' hard, 30'' easy, 60'' hard, 60'' easy, 2' hard, 2'easy, and back down the ladder. Repeated twice. 

707 pace

624 pace

642 pace

Badger mtn hike w/ scouts and Dylan on my back (2.41m in 47:52)

635 pace along the river after work at noontime 

10@707 w/ Adam on Keene path

1m@8:28 around little path in Govy

5.3m@8:42 in Mt Hood Wilderness in Gov. Camp on CrossTown trail and Maggies w/ Blake 

6:46 w/ Blake during his marathon. The rest was on a bike. 

5k easy out

5k back alternating .1m(12+mph), .2m (9+mph)

(6:18 avg mile pace)

8m@6:50 on Richland riverfront trail mid morning in the heat 

5@6:48 around the block before work 

10m@7:22 w/ Blake and Pete on canal to the north

11.3m@7:35 at candy (w/ layne) & badger w/ 1-2 miles of fast downhill

8.5m@7:11 loop from home w/ canal b4 work

12.2m@7:09 w/ Pete on canal loop from his house. 5am

10.1m@7:26 thick grass loops on a windy morning w/ Pete and Layne, including 10x1' hard, 1' easy... guessing about 5:00-5:30 pace for the faster segments. 

4.3m@6:13 b4 work at 7am

15m@6:40 w/ Pete from CPP past the submarine and back 

10.2m@7:05 w/ Pete on Canal and Big Cross

4m@6:39 to drop ballot off. Included 5x.1m stride/.1m jog. 

4.3m@7:03 at night w/ headlamps on ponderosa state park trails alongside Dallin and Dan on MTB

8m@7:56 at PST trails/paths

9m@8:15 on PST trails

15.5m@7:45 on Ponderosa State Park trails... pretty much every inch of them on the peninsula, including a push for a strava segment for about a mile. Somehow I was still way off! That highschool kid must be agile like a monkey on the those trails! 

7m@7:33

4.1m@6:22 progressive (7:23, 6:27, 5:53, 5:36, .1 CD)

9.2m@6:38 pace. Still very smokey from the fires. 

Pacing Layne at the Chiawana track for some 10k-5k pace work.

.75 warmup, 2x2m (5' w/ jogging rest), 2x1m (3'): 12:42, 12:32, 5:52, 5:35.  .25 CD

7m@6:42 early am 

15m@7:00 closing in 5:30 against wind. First 10 with hydration vest. 2-10 a little slower with Adam. 

6.2m@7:32 at Badger. Down the canyon made my quads sore for several days following...

Finished run and drove straight to Big X for 2.55m@8:08 w/ Layne with headlamps. 

6m@7:00 w/ Adam and Kyle CPP past Howard Amon and back. After work. 

5.3m@7:53 at Chamna after work. GI issues cut it short. 

8m@6:12 w/ middle miles tempo. (705, 623, 601, 544, 544, 617 uphill, 546, 632)

9.75m@7:02 in  Priest Lake Idaho on camping trails and dirt roads. 

6m@6:21 progressive run 6:56 to 5:50. Slept in and had to bag the plan of 12 this morning. 

5m@6:57 around TRAC path mid morning. I love not working Fridays. 

10.5m@6:48. Easy w/ Adam, Kyle, and Brian first 8, then picked it up for a 5:53 and 5:15 into some wind before cooling it down for half a mile. Nice Saturday run along the river in Kennewick! 

5.3m@6:35 from Howard amon over to bridges and over bridges to pasco and back. after work 

8.4m@6:08 after work from Howard Amon past Leslie Groves and back. Progression tempo last 4 from 6 flat to 520

8m @ 7:08 at Riverside state park in spokane... into the night w/ headlamp. 

6@6:30 in Spokane Valley along spokane river before Day 2 of CI course. 

4.4m@6:26 w/ .5m pickup in 2:41

1.5 WU

13.1m@5:36 w/ big positive split from going out too hard. First 7m@5:31. 

1.5m CD 

3.2m@6:58 still sore. 

4m@707

1.5m pushing stroller w/ Jill running @ 1030 pace

2.6m WU@7:11

Fartlek: 6x.5m, 2:30 jog rest. Avg 2:25.0 on/7:30 pace jog. (231, 221, 226, 223, 226, 221)- Total workout 5.04m@5:51

2.4m CD@ 7:10

4.2m@708 around TRAC and back cuz I slept in. Church friend Isaac Garcia caught me a quarter mile in and ran with me the whole run. 

11.11m@655

17m@6:36. 

Up 9 canyon and then tempo 7 miles down@5:13ish average. Right lateral gastroc felt cramped from mile 1 on the downhill but didn't get worse. Post run it is a bit sore. Ran with Pete but he was running 10 seconds faster per mile the first 4 miles probably. 

4.2m@6:28 w/ 400m@race pace in grass and a stride to finish. Calves still very sore from last week's climbing on Saturday. Should have run earlier in the week to help work the soreness out but it was a very busy week with work and family... so 2 days running this week it is! Jill's bday on 10/7 so not much time for running then either beyond the race for Dylan and I. 

1.8 WU w/ strides

3m in 15:30 (GPS got 2.97m@5:14). (5:26, 5:18, 4:58 pace)  Later found out all subsequent racers (HS) cut a portion of the course, which one student believed cut 60 seconds off their time. I think that's pretty harsh and it was more likely near 30 seconds. 

1m slow CD w/ friends. 

.5m kids race w/ Dylan. He finished and ran every step! Only fell once!

10m@5:57 Fartlek 2-1-1

644, 621, 528, 525, 638, 457, 621, 456, 641, 555

First time wearing the shoes I raced in at Saint George Marathon 2015 since then, and they were brand new! I think it's been long enough that they won't be cursed anymore. 

9.2m@7:20 on canal/Big X w/ Mark. No headlamps and dark first half. 

7m@7:40 at Chamna w/ Mark. Mostly in the dark

4.1m@7:11 w/ 2x150m pickups last mile

1.36 WU@8:22 pace

HM in 1:09:30 (13.07@5:19 pace) dropping about 1390 feet according to Strava. First mile was a climb, next 8 were a downhil bomb, and then pretty flat the last 3-4. Accidentatlly left the watch running after I stopped until 1:09:42. 

CD and pictures w/ Kyle after in the dried up reservoir. 2.37@9:08

3@640 TM 1% after work

4@658

4.2m@621 including 5xquarter on/off. 82, 75, 72, 72, 72

8m easy in Forest park in the dark rain and fog. 

7.6m@8:00ish easy in Forest Park w/ Adam. Dark and raining again. 

1.5m to gym@701

CXWORX class (30')

3m on TM (640, 640, 500)

1.5m@654 back home 

4.5m@7:50 at Irene Rhinhart trails along the Yakima river in Ellensburg with my bro in law Jeff. Aside from feeling weak from being sick all week, it was beautiful and rejuvenating! 

5.2m@733 w/ Blake... some on canal off easy st. 

12.45m@7:24 on the canal with Adam and Kyle too for the first 6. 2/10 pain in heel throughout. Soft surfaces felt good. 

Chamna w/ Blake. Tempo on pavement to finish. 

7@615. 2 WU, 4T: 540, 534, 530, 524, 1 CD. Cold and frosty morning, moderate wind. Left plantar heel pain presents but manageable... 2-3/10. 

725 pace w/ blake and carson fetching car at airport

701 pace- oil change

3.1mWU @735

10m@5:36

1.2mCD @ 8:41

chamna- foot still hurts

Total december mileage to date

6:57 w/ Dallin. Foot hurt just last 1k

1.4m@7:41 on Snowy Big X... mistake for foot 

1.8m on TM at gym