November 14, 2010

Pay it Forward

So today my photo was going to be of the breakfast Kevin and I went out for after our 8-mile walk/run.  However, due to some bad (and then extremely good) luck, I have no photo from today. 

Kevin decided to join me this week at the very last minute, and so we headed off with the group from Greenlake.  We ran the first mile with Talena, which was an unexpected treat!  Then she turned off to do her 13, and we kept going towards Ravenna and through a bunch of lovely, misty neighborhoods.  It was so awesome running with Kevin again!  We were doing 5 run/2 walk, which worked out pretty well.  Around mile 4, Talena caught us and we ran with her (and Ann and Lisa) for about another mile until we hit North Seattle CC.  Again Talena headed off to continue her long run, and we headed back toward the lake to finish up.  It was a pretty good day walk/run wise; though cardiovascularly I felt crummy, my leg felt pretty good, and even pain-free at the end, which is a great sign.

Throughout the run, I kept seeing some nice trees and such to photograph, but nothing that stopped me in my tracks it was so pretty/cool/unusual.  About 1/4 mile from the finish, as we were coming back down to the path around the lake, I felt for my iPhone and couldn't find it.  Kevin convinced me I left it at home, though I was certain I had brought it with me, and thought I had felt it hitting my hip when we first started out.  I chalked it up to misremembering, and really, they aren't light and I figured I would have felt it fall out or heard it hit the ground if I'd lost it.  Kevin offered to retrace our route with the car, but there were so many people out I figured someone would have already picked it up so I thought it unlikely we'd find it even if it wasn't at home.

We had decided to go out to breakfast, so headed to Pig & Whistle for some just-okay breakfast and football.  We got home, walked in the door, and the phone wasn't where I knew it would have been if I had left it.  We called it, and no ring.  Gah!  I really had lost it!  So I called Cheryl to see if anyone had found it in the group and she said she'd call me if that was the case.  Just then, call waiting started beeping, and it was a very nice guy who said he'd found my phone in the middle of the street while out walking, and rather than "letting it get smashed by a car" he thought he'd pick it up.  He must have been waiting for it to ring to figure out who it belonged to, because as soon as I called it he called me.  He offered to meet in front at the Latona Pub in 20 minutes, so off we went.  We pulled up, and there he was, handed it over, me thanking him profusely all the while.  What a nice guy! 

So the moral of the story is there are still nice people in the world willing to go out of their way to do something nice.  I am going to take the first opportunity I can to do the same.

However, no picture of trees or breakfast or otherwise, so instead I give you this, taken from my office window last Wednesday:

Camera Bag app, Colorcross.  I love getting in to work early this time of year, the sunrises are just amazing in fall/winter.

Status Update

I'm continuing twice-weekly treatments with Dr. Moore, and the initial huge progress I was making has stabilized.  I think a lot of the early progress was made because of my two-plus weeks of total rest, but now it's taking a bit longer because we're making adjustments that are presumably fixing years worth of mis-alignments and biomechanical issues, and I've added some running into the mix (admittedly not much).

The past two Sundays have been fairly successful 7-mile walks with "run breaks."  The first week I managed to do this in 1:38; last week, 1:30.  Last week included longer "run breaks" on a hillier route, which traversed part of the Seattle Marathon course:

It was simply a gorgeous day for a run in Seattle, the kind of day where you are reminded how truly awesome it is to be a runner in Seattle in the fall.  Today I have 8 miles on tap, and hopefully I can manage even more running. 

I'm hoping the trip to Hawaii will help get me the rest of the way to healed so that when I return I can start running with Talena again.  Our weekly girl-time runs are sorely missed!  Though she is now so fast I'm not sure I'll ever be able to keep up with her again!

Fingers crossed today is a good run!


October 30, 2010

Where there's a doctor bill, there's a way.

Just a quick (photo-less) update on my progress since Portland.  I've been going to a chiropractor for the past two weeks to see if that will help my leg/hip issues.  Until now, I have been completely, totally, almost phobic-ly, anti-chiropractor.  Something about the words "adjust" and "spine" send shivers down, well, down my spine.  But Dr. Moore was recommended to me by someone I trust, and he also does other stuff too---Graston, which is very fine-tuned massage using metal tools and paste that smells like chocolate frosting (I kid you not), Assisted Release Therapy (think hot poker sticking into sore muscles and then moving said muscles), and also Kinsesio taping.  The person that referred me warned Dr. Moore I wasn't sure about chiropractic, and didn't know if I wanted to be adjusted at all.

Flash forward to my first visit.  He spent nearly an hour and a half with me, listening to my tales of running injury woe.  He recommended a course of treatment, including starting with a minor sacral adjustment.  I was like, well, since it's not my spine or anything, okay.  So he did that, ART, Graston on my calves and achilles (ouch ouch ouchy), and taping my calves (aaaahhhh, something nice).  Since then, he's adjusted several other things (including, OMG, my L5! my neck! my hips! shoulders! scary!), done more ART, Graston to my IT bands (ouch ouch ouchier), and more taping after all the Graston.

The result?  After only 3 visits (and, well, no running for two and a half weeks at all which I'm sure helped), the nagging pain that kept me from running is gone.  Gone!  I can walk down stairs without the pain, I can run across the street without the pain, and on Wednesday, I tested it by going for a walk with a few "run breaks" with Kevin.  Without the pain!  Woot!  It's been 4 total visits now, and it's only going to get better.  I'm not sure what is having the most impact, but I'm super excited that I'm getting better.  Though every time I break into a run I find I'm still limping because I'm so used to the pain being there.  But that will go away soon, too. 

So tomorrow I'm going to go to run group, do some walking with "run breaks" and toddle on down my road to recovery.

Oh, and chiropractic?  I'm now a big fan.

October 24, 2010

2 Marathons in 4 Months = 2 Much 4 Me

Here's my Portland Marathon race report. I write race reports after major races to commemorate the day, track what went right, and remember what went wrong. Because let me tell you this about running 26.2 miles: No matter how many times I remind myself “you need to remember this for your race report or to tell Kevin” I only remember about 1/2 of all those things if I’m lucky. Four hours (or more or less) is a long time to spend inside my head trying to stay motivated, and it’s impossible to keep up the positive self-talk and also remember all the things I see along the way.

(Oh, by the way, my race reports are notoriously long but again, I write them primarily for myself, so excuse me for being wordy.) So here goes.

I had pretty low expectations due to my bad leg so I wasn't really nervous. Truthfully, marathons and half marathons don't make me nervous anymore—nothing beats the nerves I get before a half-ironman triathlon. Running-only races are a piece of cake in comparison, though I suppose when I do toe the starting line fully prepared to qualify for Boston, things will be a little different. (I’ve been reading a lot lately that people are clamoring for faster times for women to qualify for Boston, which would totally suck because, while I think I have a 3:50 (and possibly a 3:45) in me, I don’t think any amount of training in the world would get me faster than that, and certainly not into 3:30 territory. But I’ll worry about that if it happens.)

Despite the lack of nerves, I slept crappy on Friday night and woke up with a horrible headache. I picked Erin up at the ferry at 9:30 for the drive south to Portland; we made it in three hours and arrived just in time for lunch. We parked in the garage next to our hotel so we didn’t have to pay valet fees, and ventured off into the rain in search of lunch, which we found in a mall downtown. Half a sandwich and a cup of soup, plus a cookie. Yum! After lunch we headed back out into the rain to the race expo. With over 14,000 people doing the various races (reportedly 10,400ish folks doing the full and 3,000+ doing the half), I was pleasantly surprised that it only took a minute to pick up our bibs. I loved that they had our names, and mine was even spelled right! In retrospect I kinda wish it said “Ericka Erika Erica” though.
















We poked around the downstairs part of the expo (I was disappointed at the lack of freebies—Seattle's expo has way more schwag and goodies), though I did buy another rain poncho so Erin could have the one I brought with me. We headed upstairs to get our schwag bag and wander around the vendor area. Unfortunately the schwag bag was schwag-free, but it did have an extra technical shirt which was a nice surprise. Erin bought a cute pink plaid SPIbelt (flat belly not included with purchase). I think I may order one of these for myself, pretty handy. After that we called it good, and went back out into the rain to do a bit of tax-free shopping. Sadly, all I ended up with was a pair of black work pants and this picture for Gina:




We wandered into the rain again to check into our hotel, where the mean lady behind the counter denied us late check out. Whatevs, mean lady! Nice room, though, with very comfy beds and nice linens. I looked at the race magazine to get all the race-time details figured out, because it was all very complicated (my biggest race before this one was 1/4 the size, and Newport was 1/10 the size!), and then it was time to head to our 5 pm dinner reservation at Mamma Mia's. We walked, past all of Portland’s famed food trucks. Kevin and I need to take a trip back for a food and drink weekend, I think. Anyway, thank goodness we thought ahead and made a reservation, because they were turning tons of people away at the door. I saw some others from our group there, too, and said hi. Good food, but our waiter was kind of a creep for not mentioning that when I ordered "meatballs" for my spaghetti (plural, as they were described on the menu), I was going to pay $3.95 each for two baseball-sized meatballs. I ate one, and the other went to the compost pile. His tip was reduced as a result. But otherwise it was a good meal. By the time we were done with dinner, the rain had stopped! I was feeling optimistic that this was going to carry on through the race.

Back at the hotel, we spent the rest of the evening getting our race gear ready, packing up so we could check out before the race (thanks again, mean lady!), and just relaxing. By 8:30 I was falling asleep over my book, so hit the lights....aaaaaaand slept like crap. We were on the street side of the hotel, and there were people out there hollering what seemed like all night. Erin says she heard people slamming doors in the hotel too, thankfully I missed that. Soon enough, my alarm rang at 5 and it was time to get up. And it wasn't raining! Hallelujah. Not much to do except get dressed, eat a piece of toast courtesy of my traveling race toaster, have some coffee, and wait. And then the rain started.

We checked out of the hotel, put all our crap in the car, put on our rain ponchos, and walked over to the Marriott to meet up with Cheryl and the group, then headed to the start in a very steady rain. It was still very dark outside (especially for being in the middle of a city) and warm, too (near 60 degrees?). Around 6:30 we parted ways with the group to head toward the B wave corral. Somehow we missed the Porta-Potties for our corral, so we went to the C corral ones instead. There were four. Four!! After about 10 minutes we weren't liking our chances of getting to the front of the line in time to pee, so we copied some other inventive souls (both male and female) and committed what is presumably some sort of civil infraction in the City of Portland. Sorry, dumpsters, but I'm sure you've seen worse. At least it was dark! That business completed, we went back to our B corral to await the start.

We both lined up behind the 3:50 pace lizard, in the off chance one or both of us had a crazy good race and could get our BQ. Not likely, but you gotta dream, right? As we waited for the start, we couldn't believe the downpour that was backlit by the race lights—I really wish I had a camera at that point, because it looked like so many vertical white streamers falling from the sky instead of just plain rain. Before we knew it the gun went off for the A wave, and just a couple minutes later we were off and running, through lots of deep puddles and running water.

I stuck with the pace group for the first two miles or so, and very early on I had a few misty-eyed moments imagining a BQ might be possible after all and just how that would feel. But although my leg felt good, my heart rate was way higher than my race-pace heart rate should have been. I knew that even if the leg held out for 25 more miles, there was no way I could sustain a heart rate approaching 95% of my max for another three and a half hours. So I slowed down and watched my BQ dream run away from me—for this race, anyway. If you're keeping track, here's what I've learned so far in writing this: I probably went out too fast for my fitness level, and, somewhere in the mile or so, I made another tactical error in throwing my poncho away rather than looping it under my race pack for possible later use. It was warm, I was warm, and I didn't think I'd need it. I also had a long-sleeved shirt I figured I could use if need be.

One problem with dropping out of the 3:50 pace group early on was that I didn't have an accurate gauge of my pace. I didn't wear my GPS unit, so I had to just run by heart rate and wait for the 4:00 pace group to come up behind me. I was surprised to find that from about mile 3 on, I was hitting 9:00 miles pretty consistently and feeling good, so thought I might be able to pull out another 4-hour marathon despite the bum leg. I was eating at 30-minute intervals as I do when training or racing, though the rain made me only go for my honey flask, because messing with my pack in the rain is just a pain in the ass. I moved onto the out-and-back part of the course, where I saw the lead male run by—he was smokin' the course, rain or no rain. Then the rest of the leaders and front-of-the-packers began to go by, and I kept myself busy watching them. I tucked in behind two gals running about my pace, until one of them slipped on a white painted traffic indicator and fell to the ground on her knee, breaking her fall with her wrist. I think she was okay (two dude runners rushed to her aid from both her left and her right, which was awesome—I'm always amazed when people are so selfless during races), but unfortunately that was the last I saw of her or her friend. I kept moving forward, still hitting the 9:00s. Near the turnaround, I started to look for Erin, because I didn't know if she was ahead or behind me (we were separated pretty much at the start again, just like Newport). It was fun to see all the super fast pace groups go by in the other direction, and how serious they looked. I wondered if I looked that serious even though I did not look that fast. Eventually, I also saw the 3:50 pacers go by and wished them well, though I did not wish I was with them still! I know when the time is right I'll be able to hit that pace no problem, but that was not the time.

After the turnaround, I looked for Erin's [she says pink, I say red] hat in earnest. And then there she was! High fives, then on I went. I think I first stretched my leg/hip around mile 11, but it wasn't really bothering me too much, just tight and in need of loosening up. As we peeled off to continue on the marathon course (where the half-marathoners headed back to the finish, lucky dogs), I was still keeping up with my 9:00 minute/miles. I saw Seujan run by me around mile 12 (I didn’t even see her face but I know what the back of Seujan looks like because that’s all I ever see of her) and said hi. She looked really strong and pulled away quickly (turns out she BQ'd again, I could learn some things from her for sure). Sometime in the next mile or so, the 4-hour pace group reached me (they were still technically a couple minutes behind me in time because they started several minutes after our wave). I decided to try to hang with them, and stuck to their red lizard like glue. I asked one of the pacers how long after the B wave they started, and the lead lizard holder said it was a couple of minutes. I managed to hang with them for a mile, but shortly before mile 14, I knew I was going to have to start run/walking because my hip and leg were starting to really stiffen up and hurt. Thankfully it was past the halfway mark, but mentally, 12 more miles of run/walk was really not doing much for my motivation. So I let the 4-hour group take off as well, and started to run 9 minutes/walk 1 minute. I was hydrating well, and once I realized this was not going to be a 4-hour race, I decided using the porta-potty was a good idea. Back out on the course, I was still eating, but I think I was starting to fall off my regularly scheduled regimen of every 30 minutes because I wasn’t concerned about time anymore but survival. I think I had some of the course gummy bears on the out and back, though. I saw a girl puking at the side of the road, and thanked my luck stars at least I didn’t have that problem. But sometime in the next couple miles, I started to get cold. I put on my long-sleeved shirt, but the arms were soaking wet; still, for a while, it kept me warm. I had to keep removing my gloves and wringing them out (over the course of the race, I probably wrung out at least a thermos full of water just to give you an idea). I was so wet, my hands were pruning up inside the gloves. The course started up the only big hill toward the St. John’s Bridge (roughly miles 16-17.5), and I decided to walk the hill. Once on the bridge I started running again, mostly because at that height, the winds were really blowing and lowering my core temp even more. I had goosebumps on my arms by then and started to get worried that I wouldn’t even be able to finish: Could my body stay that cold for 9 miles when I knew I would be walking a lot of those miles? It was a beautiful bridge and view, I just wish it would have been a crisp cool fall morning instead of a monsoon!

At the other end of the bridge, we took a right and started heading back south to Portland along a bluff above the river, edged by great neighborhoods and houses. One great thing about the course was the support, and all the dogs! Some of the dogs looked so happy to be out with their humans (the happiest creatures out there that day), and others looked like sad, drowned rats who would rather be in front of a fire. After the bridge I saw a girl holding the cutest golden retriever puppy like a baby, and bouncing it up and down in her arms. Soooo cute.

So basically from the bridge on I was just slogging it out in survival mode. I stopped frequently to stretch, retie my shoelaces, stretch, and start jogging again. At this point, I really was cold, and I knew to keep warm I had to run more, but my leg hurt so much that wasn’t really possible. The most painful part was going from a walk break back to running, which was always accompanied by the limp at its worst. Two times, two different guys passed me as I made the transition, looked at me with sympathy and what I took as admiration for my stick-to-it-iveness as they said “good job!” I was very thankful when folks bothered to motivate me in such crummy conditions. Later, I limped up behind a runner with a handwritten sign pinned to his back that said “Autistic Runner” and was very moved by that. We all have our obstacles; mine was temporary, and here was this guy doing something I imagine was not at all easy for him (not that a marathon is easy for anyone). I love those moments in a race when you see something you know won’t fall out of your head—for me there aren’t many, and this was one.

I had been maintaining a decent run/walk combo from the bridge to about mile 20, but then it really fell off. I kept doing the math of how much longer I would be out there, cold, and when I could get my space blanket. I thought of what I would do at the finish (cross, get space blanket, get race t-shirt, strip off wet shirts & replace with dry race t-shirt) to keep me going. But I never really thought about quitting—just worried that I would have to stop because I was hypothermic! (Oh, btw, I’m a wee bit of a hypochondriac but I really was that cold so that wasn’t the crazy talking.) At mile 24 I think, I was heading up a hill and heard “I like to move it move it” (a.k.a the Lemur Song) that Erin had Facebooked about before the race and had my first laugh in a long time. Rounded a corner by a brewery and they were handing out tiiiiiiny cups of beer. Bleccch! No thanks. Hit the porta-potties again to pee and warm up, I kid you not. Any porta-potty in a storm, I say. I think I had more gummy bears. By then I knew even if I walked the rest, I was almost done. Across the Broadway bridge and with one mile to go I was like, “no way in hell am I walking anymore” so I “ran” it in the rest of the way. Crossed the finish line with a chip time of 4:50:13, and although it was my worst marathon time of the three, I was still incredibly proud that I toughed it out and finished what I started, even when I figured going in it probably wouldn’t be a great day. Some pretty nifty (though not very impressive) stats are available here: Ericka's Not Very Impressive Race Results

All things considered (and two weeks later), I can say that even if it wasn’t a great race, it was still a good race. It was mentally very tough because of the rain and the pain, but I didn’t give up even though I did slow down. I’m proud that I ran two marathons in six months, my fastest ever and my slowest ever. I’m happy that I have a break in training now to heal what ails me and get back to it. I’m happy Kevin has started running again and I look forward to running with him, one of my favorite things to do together. And I look forward to my next marathon.

After crossing the finish line, I gathered the race rewards for my efforts (Portland Marathon Finisher Shirt, I can’t wait to wear you running!), and limped back toward the hotel. As I passed the Marriott, Cheryl was waiting outside and we commiserated about the horrible conditions. She had an iPad and was able to tell me Erin had finished just a few minutes later, so I knew she would be coming shortly. I went to Peet’s to get some coffee to warm me up, with my space blanket still wrapped around me for dear life, and as I left, a cute (dry) little girl said “congratulations!” and I thought yes, congratulations indeed.

I saw Erin walking by on her way to the car, where we gathered our dry clothes, snuck back into the hotel bathrooms and did bird baths with baby wipes and changed into dry clothes. The nice thing about a soaking wet marathon is you’re not sticky and salty, it’s almost like stepping out of a shower! (When I changed I did find out my foot had been bleeding for I don’t know how long (enough to turn my shoe rusty with blood on the outside!) because I have one toe on my right foot that always digs into the other. So note to self, trim that toenail next to nothing next time!) We got out of dodge and headed into Vancouver in search of food—wow, “downtown” Vancouver is weird!—ate what turned out to be the perfect post-race food, and started the drive home. The drive home that was absolutely sunny and beautiful the whole way. Ridiculous!

October 3, 2010

Pain is temporary, pride is forever, Portland is next Sunday.

I've really struggled the past month and a half with this injury, alternating between being terrified to even attempt running 26.2 at Portland because of the pain and resigning myself to sucking it up and doing the best I can.  Luckily the cheapskate in me, the one who doesn't want to just eat my $135 registration and lose out on a "free" technical t-shirt (Portland's shirts are awesome and I covet one), votes for sucking it up.  So suck it up I will.

Over the past month I've eked out a series of crummy, painful "long" runs:  15 miles, then 15.5, then 13, then today my final 10.  I can't remember the last time I did 18; I'd have to scroll down to check.  The pain moves up and down my leg from week to week; when it settles in the hip that's the least painful.  Thankfully that's where it was today, mostly due to Darian, my massage guru.  He gets one more crack at it Thursday, and then it's all up to me.

Next Sunday, I will do Portland.  I will do the best I can on that day with the cards I've been dealt.  I will walk if I need to.  I will not whine or feel sorry for myself, because I can still get out there and do it and there are many who can't.  I will still manage to have fun at my first big marathon (the others I've done have been tiny in comparison).  I will support my friend Erin.  I will finish the race.  And then, when it's all over, I will fix this injury and start planning for my next marathon, whenever it is, because I will qualify for Boston.














This was yesterday at Discovery Park.  Murphy would like me healthy again too, he misses his weekday tours of the neighborhood.

September 4, 2010

On a slow boat to recovery.

One good thing to come out of this temporary setback:  I have developed a powerful fondness for the elliptical after my epic session last weekend.  I mean, I used to consider it torture.  Now, I kinda love it.  A lot.  Odd.

Anyway, last Monday I had another massage to try to get things back to normal, and it seemed to help.  Wednesday I went to the gym in the morning and did 45 on my new best friend, Mr. Elliptical.  Sadly didn't make it back again until today, when I did 30 minutes (at a pace faster than 10/minute miles, woot!) and then jumped on the treadmill to test out the leg.  I felt a few teeny tiny twinges at first, but they went away and I ran about 2/3 of a mile before doing a cooldown.  This I can do.  I stretched, did my exercises (Cheryl, I hope you're reading this), and am now icing.  I didn't want to overdo it today because I'm supposed to do 20 tomorrow.  That's a little ambitious, so the the plan is to do 11 with the group (if I can without pain) and then make up the rest of the time it would take me to do 9 more on Mr. Elliptical---so another 90 minutes.

Today's Milepost is from my last long run with Talena, waaaaaay back on August 8, taken along the Burke Gilman near Gas Works Park.  Isn't she a cute little rascal?

Fingers crossed tomorrow goes well.

August 28, 2010

I'm back! I think.

Enough woe-is-me-I've-got-another-freaking-injury self-pity wallowing. I may (?) have to give up my BQ qualifying dream at Portland, but God willing, I'm still going to run it. If that means 110 minutes/10.8 "miles" on the elliptical in place of today's long run, so be it! I would have done longer but had to jump off so we could hit the road to the gorge and the John Mayer concert. In car icing as we speak.

August 7, 2010

OMG I have a dedicated reader!

Well, dedicated reader Erin, sorry it's been so long since I've posted.  But as you'll soon read, you haven't missed much.  Here is the past week in review:

Friday: 
After the much-ballyhooed "I've done every workout this week and boy howdy do I rock at this training thing" post on Thursday, I utterly failed to get out of bed to run Friday.  So, still o-fer on a consistent week of training.

Saturday:
In Hood River for our anniversary.  We had a great time!  Does wine tasting count as training?  I hope so, because that, eating, and photography, is pretty much all we did.

Sunday:
Hood River part deux.  Training?  Ha!  I scoff at training!

Monday:
17 miler.  Ran in to work, 9.22 miles.  I took our bike to work route, it was fun to do it on foot for a change, you sure have more time to notice things on foot than on wheels.  Had some chia fresca, which kicked it about mile 6 or so, and I felt like I could fly!  All in all a great run.  Then I worked all day.  Then I ran home from work, 7.8 miles (planned to walk or phone a hubby for a ride the rest of the way).  I really. hate. running. home from work!  Not only because of the heat, but also the traffic (which sucks only because the crosswalk signals change far less often), and the two big hills on the way home, Dexter northbound (not bad really) and then Fremont northbound up to the zoo from the bridge.  Had to walk that one a bit, and though I tried getting in my tempo miles, I just couldn't do it, though I did pick up the pace a bit.  The second I hit mile 17, I called Kevin to come get me, but of course kept walking.  Almost a mile later (just enough time for a cooldown), my knight in shining armor, his sidekick Murphy, and his trusty steed Maggie (our Ford Escape) arrived.

Monday's Milepost:
















Milepost 18ish, 105th & Dayton.  iPhone, Camera Bag, Magazine.  So freaking happy to see Kevin and Murphy!

Tuesday:
Rest day.  Got a massage after work, and Darian tells me my lower leg circulation is not great (though it's not horrible, he's seen worse, not to worry, yada yada.  What, me worry?  Hell yes!).  Apparently the calves etc. are so tight now that they are limiting circulation in my legs.  He works the hell out of them, tells me to do hot and cold baths, compression and elevation, and to drink a ton of water.  Says the word "edema."  I freak out, and Bing it.  Bad idea.  What the hell is going on???  Stopped by Walgreens on the way home, and the best I could do for soaking buckets were two kids beach pails, one pink, one blue.  Sadly, it turns out they were too small for my feet, but I stuck them in anyway and did my hot/cold baths.

Wednesday:
Legs hurt like hell from the massage so I figure running on them after that is a bad idea.  Did yoga, though.

Thursday:
Still hurt like hell, and tingling.  Still freaked out.

Friday:
Worked late Wednesday and Thursday, too tired to run.  Plus, oh yeah, my legs hurt, and I'm still freaked out.  I did walk briskly home from the bus though, uphill, and to and from the Mariner's game.  Oh and thank goodness for yoga.

Saturday:
Was going to bike in to work, but didn't.  I did, however, still work.  Compression socks on this afternoon, and did a long session of hot/cold soak after dinner in my fabulous new Lowes Home Improvement buckets, then more compression socks and elevation.  Legs still tingling, but they feel a bit better tonight.

I'm going to chalk this week up to a total failure training wise, plus total overload work wise, and call it a mental break.  I will start fresh tomorrow (18 miles, fresh?  I think not), unfortunately with the same freakish legs.

And details?  No details for this one, this is the week of shame.

July 29, 2010

Faster than a resting hummingbird

I'm happy to say that I've made it out of bed at 5 am the last 3 days for my scheduled workouts. Tomorrow will be 4 days in a row and the first time this training cycle that I have done all my weekday workouts according to plan!  I think I'm finally getting used to the new wakeup time, too, because I've been awake just before the alarm the last 2 days.  Yes, I'm abnormally happy about this.

Anywho, this morning I had 5 miles, 4 at race pace. I made the rather stupid decision to run just with Run Keeper (a great app with GPS and plays my playlists too), which is all fine and dandy except I didn't have anything to gauge my actual running pace with.  Every 5 minutes during the workout Run Keeper tells me (out loud, in a slightly annoyed woman's voice) my average pace over the whole run, and whether I'm ahead or behind target pace.  When the workout is over it gives you total miles, time, and mile splits, as well as a little GPS-driven map of your route.  Left to my own devices, I always run too fast. Which I did indeed do.

After a half mile warmup, I sped up to what I thought felt like an 8:45 mile pace.  Dunno what it was for the first half mile of race pace (avg. was 10:02 over the first mile including warmup), but race pace mile .5 to 1.5 (uphill! dragging Murphy!) was dead on at 8:44.  Mile 1.5 to 2.5 was 8:28, and mile 2.5 to 3.5 was 8:09 (uphill again, steaming past a totally shocked dude with earphones who hadn't heard me coming).  The last half mile at race pace was probably close to the right pace (whole mile was 9:41 but that includes half a mile of cool down).  So yeah, race pace miles were too fast again, and a great lesson to stick with my regular equipment and use the fun toys as extras.  And now I totally know that currently, I don't have a "fall into it" race pace to count on.  Thank goodness Portland has pace bunnies.

Today's Milepost:

Milepost 5.09, iPhone camera.  I know this appears to just be a picture of branches with leaves, but it's not.  As I was stretching on the front steps, I heard a small tweet from one of the Lollipop Trees, as we call them.  I thought it was one of the baby sparrows from the nest on the corner of our roof, so went over to take a look.  Instead, I saw a tiny hummingbird, just chilling on a branch.  If you look above the space between the "be" and "a," almost 2/3 of the way up, you can just see him after the blue sky and the two twigs in the sideways v-shape.  He just sat there and let me take all sorts of pictures of him.  Wish I'd had the big camera instead!

The Details:
Date: 7/29/2010
Departed: 5:25 am
Start temp: 55, cloudy and humid, with a headwind from the south again
Mileage: 5.09
Watch time: 45:59
Running time: 45:29 (about 30 seconds for dog pit stops and drop offs (he only went two miles today))
Average Heart Rate/Max Heart Rate: 170something (forgot to turn off my HRM when finished)/189
Average Pace: 8:56
Race Pace Miles:  8:44, 8:28, 8:09 and two half miles of unknown pace

Tomorrow morning is a nice aerobic 4-miler with Murph.  Tomorrow afternoon we leave for Hood River to celebrate our 6th Anniversary with some hiking, chilling, eating, and drinking.  And instead of running on Sunday, I'm splitting my long run up:  9ish miles into work on Monday, and then 8 miles home (with, I guess, either a mile cooldown walk or a mile bus ride).  Should be interesting!  Last time I ran home from work it was horrible.

July 28, 2010

Bleccccch!

Sunday's 16-miler was by far my worst run since my 16-miler leading up to Newport (though after that one they were all great, fingers crossed that happens this time too).  This suckfest was definitely due to the hilly bike ride around Vashon on Saturday--my legs were just dead tired and sore when I awoke Sunday morning.  My route was 5 miles down to Gasworks to meet up with the group, 6 miles around Lake Union with Talena (with 3 race-pace miles at the end of the 6), then 5 miles back up the hill to home.  In order to get the right mileage (for once!), I had to drive my car .8 miles south so as not to add an extra 1.6 miles to my 16. 

Sunday's Milepost:















Milepost 16.19, 107th & Phinney.  iPhone, Camera Bag app, Magazine.  I've never been so freakin' happy to see my car!  I haven't been riding as much this year, so a hilly 45-mile ride the day before 16 was just not as easy as it would have been last year.

The Details
Date: 7/25/2010
Departed:  7:06 am
Start temp: 55ish, clear and warm
Mileage: 16.19
Watch time: 2:47
Running time: 2:45
Average Heart Rate/Max Heart Rate:   159/179 (This was from the first 5 miles; my HRM was not working so great for the other 11 and it said my average heart rate was 33!  Umm...no.)
Average Pace:   10:10
Race pace miles:  I know we were going about race pace, but something was wrong with my mileage markers, because we were way off time-wise.  But we did all three, I just don't have accurate date for them.

Tuesday's run was much better, though on Monday I was so sore I wasn't sure it was going to be.  My plan called for an aerobic 5-miler, so I set off with Murphy, intending to run 10 minute miles.  As usual I was quicker for the first 2 downhill miles, but it evened out on the uphill.  After working out the dead legs, it was a pretty good run!  And Murphy is becoming quite a champ at 5 miles. 

Tuesday's Milepost:





















Milepost 4.47, 110th & Phinney.  iPhone, Hipstamtic plus Camera Bag Infrared processing.  This gate has two fully formed glass faces and has always creeped me out, but it's way more creepy this way. 

The Details
Date: 7/27/2010
Departed: 5:19 am
Start temp: 60, clear and warm with a pretty decent headwind as I ran south
Mileage: 5
Watch time:  50:22
Running time: 49:00 (about 1:22 for dog pit stops, picture taking, stoplight waiting)
Average Heart Rate/Max Heart Rate:  153/178
Average Pace:  9:48

Today I did my cross-training and rode an easy ride to and from work for 18.5 miles, plus an hour of lunchtime yoga.  Tomorrow is a race-pace tempo workout.  Fingers crossed it's a good one!

July 24, 2010

Consistently Inconsistent

I had a horrible headache all day Thursday and I was exhausted to boot, so I skipped my Thursday tempo run in favor of rest.  As a result I felt overwhelmingly guilty on Friday, so ran after work even though it was a hot one.  I did my lap course from the house, once with Murphy (dropping him off at the house after the first 2-mile lap) and once without.  It didn't totally suck, but it wasn't great.  I just don't love running in heat. 

So far in my Portland training, I've only managed three of my four weekly runs each week (still better than I did for my Newport training, though).  Like I said, consistently inconsistent.  Next week, I'll aim for 100%.

Today was a great 45-mile bike tour of Vashon Island.  I was apprehensive, because I knew it was going to be hilly as hell and I haven't been riding as much this year.  But the fast girls took it a little easier today and I was able to hang with them just fine, except a few hills where I was dropped (but I caught up each time).  What a gorgeous day!  I saw some of the best views of Mt. Rainier I have ever seen.  Ever.  Just beautiful.  And I felt surprisingly good at the end of the day, though my legs are a bit tired at the moment.  We'll see how well I recover for tomorrow's 16 miler.

Yesterday's Milepost:

















Milepost 4.01, My Back Yard (featuring my new trellises that Kevin built and painted last weekend).  iPhone, Camera Bag, Lolo.

The Details
Date: 7/23/2010
Departed: 5:54 pm
Start temp: 75ish, clear, and hot!
Mileage: 4.01
Watch time: 41:16
Running time:  About 40:30 (got stuck at the light at 105th for like the first time ever)
Average Heart Rate/Max Heart Rate: 158/225 (given that my Max is 205, I'm thinking this number is courtesy of aliens or atmospheric interference)
Average Pace/Max Pace: 10.18/8:42
Notes:  Not a great run, but I was pretty sure going in it wouldn't be.  My left hip was very unhappy on the uphill bits, but I think that might have been due to lunchtime yoga.  Also, running in the heat just kinda sucks.

July 21, 2010

When in doubt...run 5 miles.

I was a bit confused about what my plan called for yesterday (it said a 5-mile hill workout, but Cheryl said no hill workouts).  So I compromised and ran 5 miles at the faster end of my aerobic pace, with the second half being slightly uphill, 'cause it is, and the last half mile at race pace.   I did not, however, ride a trike.

Today's Milepost:




















Milepost 2.7ish, 76th & Dayton.  iPhone, Hipstamatic, Kaimal Mark II lens, Ina's 1969 film. 

Tomorrow is 5-mile tempo run at race pace.  I can't decide if I should do it before or after work--I've been sorta tired lately (staying up until 11:30 last night to watch the Tour didn't help matters) so I may just sleep in.

The Details
Date: 7/20/2010
Departed: 5:24 am
Start temp: 55 and super foggy
Mileage: 5
Watch time: 49:52
Running time: About 48:52 (picture taking and dog peeing)
Average Heart Rate/Max Heart Rate: 151/177
Average Pace: 9:46
Notes:  Despite my legs being tired at the start, it was still a good run.  Had evening yoga as well, and lunchtime yoga today and an hour bike ride tonight.

July 19, 2010

Race Pace Sunday = No Monday Funday

I could definitely feel yesterday's hard effort every time I got up from my desk today.  It's been a while since I've been that stiff and sore after a Sunday run (races excluded).  But it's a good sore.

Today's Rest Stop:

RS3, Kitchen Floor.  iPhone, Camera Bag App, Magazine feature.  Stella and Coopy, in a rare moment of peace.  Poor Stella's coat is getting funnier and uglier as it grows back in, but she's spunky as hell and rocking her reverse fauxhawk for all it's worth.

July 18, 2010

Dems mah socks!

My socks rock.  I heart them.  I also heart Chia Fresca (iskiate); had a glass shortly before I left for my run this morning.  (Water, 1 TB of Chia seeds, lime juice, and a touch of sugar--stir, let sit, stir again, drink.  Floss teeth.)  I didn't feel much until about 7 miles in, but then I felt like I could run. fast. all. day. long. during the second race pace set!  Woot!

It's a recovery week, so I had a 10-miler, but with at least 5 at race pace (8:45 min/mile).  I ran my usual course down to Gas Works Park, via Dayton, Greenlake, and Stone Way, 5.83 miles total with 4.83 miles at race pace.  Then ran 5.18 with the group, with miles 2.2-4.2 at (faster than) race pace.  A few aches and pains but overall felt good and had plenty of energy left to get tons done today.

Today's Milepost:

Well, really, not a milepost at all.  I was done, at home, sitting on the front steps.  I forgot to take a picture today, but that will probably happen with multiple race pace miles.  iPhone, Camera Bag app, processed with Lolo.

The Details
Date: 7/18/2010
Departed: 6:56 am
Start temp: 54 and cloudy
Mileage: 11.01 (oops!)
Watch time: 1:37:35
Running time: Pretty much the same today, not many stops for lights, pictures, etc.
Average Heart Rate/Max Heart Rate: 171/189
Average Pace: 8:51
Notes:  Cheryl wanted me to do at least 5 race pace miles today.  Did 6.83 total, most faster than I should have, but they were all pretty much downhill:  8:15, 8:31, 8:36, 8:30, 6.29 over .83 miles (7:48 pace), 8:07, 8:07 (those last two were averaged, I think the first was well under 8 and the second probably about 8:3; the first was over a great downhill stretch).  Afterward I asked Cheryl if it's okay to do my race pace miles faster...so, yeah, the answer is no, except when going downhill.  So I guess I was okay today, but need to be more consistent next time.  The more I did, the faster I ran.  It's the Chia Fresca, I'm telling you---I felt fantastic.

July 16, 2010

Orienteering we will go!

Yesterday's run was a treat!  Talena and I managed to make it to Cheryl's Thursday night group for a 5-mile orienteering course.  If you aren't familiar with the sport, you get a topographical map (ours included depictions of the streets but not the names/numbers) with numbered stops to find, and then a sheet that asks you questions of about each stop (number on the telephone pole on the NW corner, how many concrete columns are there, what does the sign say, etc.).  You basically haul ass from one point to the other, and write down the answers to the questions.  It's a fun interval/hill workout for sure, but man, was it hot out there!  Regardless we had a great time and enjoyed the potluck afterward.

Here we are, just after we finished.  And yes, we were very sweaty.















Milepost 4.98, 30th & 70th.  iPhone, Camera Bag app, Magazine feature.

The Details
Date: 7/15/2010
Departed: 6:03 pm
Start temp: 75ish, clear and hot!
Mileage: 4.98
Watch time: 58:51
Running time: No clue, we stopped at each of 12 stops to write the answers and then figure out the path to the next marker.
Average Heart Rate/Max Heart Rate: 169/109
Average Pace: 11:49 (HRM says fastest mile was 6:51; not sure about that....)
Notes:  Quite a hard run with the heat, hills, and sore muscles still from my massage.  But what a fun workout, made even better by great company!

Oh, and an hour of yoga on Friday.  Mmmmm.

July 14, 2010

Ch-ch-ch-chia Powered!

Tuesday's run was a nice 4-ish mile recovery run.  Instead of taking my getting-really-old normal 4-mile loop, I decided to do two laps of the shorter route.  It's mentally harder because I pass by the house after the first loop (always confusing to Murphy), but it splits the uphill so instead of being two miles down, two miles up, it's one mile down, one mile up, repeat, and I feel like I keep a more consistent pace doing so.

I ate my Pinole Breakfast Cookie with half a cup of coffee before heading out the door.  It was surprisingly tasty, though I am going to tinker with the recipe a bit---I think next time I will let some of the chia seeds dissolve into a gel, and mix the gel with the cornmeal and some whole seeds.  Should make for a slightly moister cookie, though for a first try I was pretty happy.  Kevin ate one before his ride into work and was surprised at how good it was.  I didn't notice much in the way of performance enhancement the first two miles, but definitely noticed some extra pep in my step the last two, especially on the last uphill mile home.  I'm going try to make some to bring on my long ride on Saturday.

In addition to my performance-enhancing ch-ch-ch-chia cookies, I wore my leg-encasing compression socks again.  LOVE them.  They hug everything tight so you just don't notice the usual aches and pains.  I'm going to try them on this Sunday's long run to see how that goes.  It's time they made their photographic debut here, anyway.  Until then, here's today's milepost:

Milepost 4.13, 122nd & Evanston.  Taken with my iPhone, processed through Lolo lens in Camera Bag app.  This picture doesn't come close to doing it justice due to the lack of light and tight angle, but this is my favorite house and garden in all of Seattle.  Someday I want our front yard to be this awesome.

I registered for Portland Tuesday!  Bib Number 7200.  It has a good feeling to me for some reason. Of course I entered my projected finish time of 3:50.  BQ, baby!  And finally got in for my massage last night; Darian was booked so I saw Chris.  I still like Darian better, but Chris was able to kick the hell out of my lower legs and they do feel looser.  An hour of yoga today helped, too.

I was supposed to ride today, but ended up having too much fun last night over at Rick & Colleen's and couldn't get out of bed in time to get it together this morning.  Oh well.

The Details
Date: 7/13/2010
Departed: 5:24 am
Start temp: 53 degrees and partly cloudy
Mileage: 4.23
Watch time:  42:08
Running time: 41:50 (about 18 seconds for picture taking and dog peeing)
Average Heart Rate/Max Heart Rate: 157/176
Average Pace:  9:53
Notes:  A decent little run.  Felt good all day long, too. 

July 12, 2010

If Mondays weren't rest days, they would suck.

I was crazy tired all day at work, but not totally sure why.  It could have been the 15.93 mile run yesterday.  Or maybe because I got up at 5 am again (even though I wasn't running--but this is really a good thing).  Or because Amazon Fresh delivered around 4:30 and of course Murphy heard the truck and alarm barked.  Or possibly it was because Stella has been a complete psycho the past few weeks.  Ding ding ding, we have ourselves a winnah!  Her latest act starts with jumping onto the bed in the dead of night, then to the narrow windowsill about two feet above our heads, pausing there for a brief break before leaping down onto one of our sleeping bodies (Kevin mostly).  Thankfully she's only 8 pounds, but she's 8 pounds of pure spring-loaded muscle.  Then she throws herself off the bed and gallops around like she's being chased by a ghost.  Repeat.

Perhaps that's why Cooper likes his catnaps so much.  Here he was yesterday, back when it was summer.

Today's Rest Stop:

RS 2, Dining Room Floor.  iPhone Hipstamatic app, Kaimal Mark II lens, Kodot Verichrome film.  As you can see, he's a little peeved I didn't wait for the shadow from the window frame to move off of his face. 

Thanks to a miraculous late-day rally, I had the energy to stop by PCC on the way home from work to get fixins' for the best brownies on the planet to take to Rick & Colleen's tomorrow night, and picked up some Chia seeds while I was there.  (I've been intrigued by the whole Chia seed thing since reading Born to Run (a great read even if you aren't a runner), and when Erin mentioned something about them this weekend I learned they weren't hard to come by.)  So after I made the brownies I whipped up some Tarahumara-style Pinole Breakfast Cookies to try before my run tomorrow morning:



iPhone, Hipstamatic app, Kaimal Mark II lens, Ina's 1969 film.

Stay tuned for the results!

July 11, 2010

An unremarkable day

I paid for my hard-partying and BBQ-eating ways this weekend on today's run, though thankfully it wasn't as bad as it could have been.  Mapped myself a rather difficult and sadly uninteresting 7.5 miles to Greenlake on Map My Run using their new program, which is vastly improved over the old one.  Uninteresting=very few places where I felt inspired to stop and take pictures, though part of that can probably be attributed to the foggy weather.

Cheryl told me to include hills on my long runs to prepare for the few hilly bits at Portland, and boy howdy did I add hills today.  I guess I should know the roads I'm sending myself up before including them!  Did a bit of uphill on 8th before it crosses 85th, and a few inclines heading east on 75th, but 56th up to Phinney Ridge was completely brutal.  And then of course the 3.5 miles home from the lake are all uphill, but Talena (bless her for running home with me) and I managed those at a decent clip of about 9:45.  All in all I just never felt great today, which is not what I'm used to anymore on my long runs.  When I got home, I was completely wiped out and took a loooooong snooze.  Sadly I'm still tired and uninspired to move off the couch, but the house is a disaster and I need to do some work---maybe I need some Red Bull.

Today's Milepost:


Milepost 7.65, Greenlake (inner trail by the boat house).  iPhone photo processed using Silver in Camera Bag app.  The couple in the canoe had just pushed off from the dock when I came around the corner, and the lake was steaming and overhung with low misty fog.  It was early, and very still and silent.  I love Seattle.

The Details
Date:  7/11/2010
Departed:  6:08 am
Start temp:  60 degrees, overcast and very humid
Mileage:  15.93 (oops,  I did it again!)
Watch time:  Don't really know, too many stops/starts with the group and I wasn't good about pausing and restarting my watch.
Running time:  Same as above.
Average Heart Rate/Max Heart Rate:  146*/188
Average Pace:  10:00 to 10:15 (a guess based on looking at my pace on my watch a lot) plus two race-pace miles (miles 10 & 11) at 8:26.7, 8:31.9
Notes:  Other than the usual "marathon training" twinges from time to time, my legs felt good until the last three miles home.  Then the left leg/calf pain started kicking in a bit.  Stretched well, used the stick a bit, then right into the compression socks, plus ice on the leg.  Massage on Tuesday.  Hopefully that'll do the trick.

*Note that this includes about 30-40 minutes of standing-around time between my arrival at Greenlake and my departure for the group workout.  From now on I need to stop my watch and restart upon departure rather than pausing it and just average the two times so I can get a more accurate number.

July 10, 2010

A little too Zane-y, thankyouverymuch!

As a result of a bit too much liquid fun last night, I was unable to drag myself out of bed at 6 am for my Saturday long ride.  After a couple more hours of sleep, I was able to rally and get a significant bit of yardwork done.  I still wanted to get in a ride, so took off on a hot 17 miler down to Shilshole, through Ballard, Fremont, and up Stone Way, taking the long way around Greenlake. 

My timing was great, because the Fremont Bridge opened just as I passed by. 




















Fremont Bridge from the Burke Gilman Trail.  iPhone photo processed through Helga option in Camera Bag app.

July 9, 2010

Zane-y Night

Fridays are for lunchtime yoga. While I don't have any photos of my down dog (and that's a good thing) I will try to supplement later with a pic from our evening entertainment--Zane Lamprey of Three Sheets fame.

July 8, 2010

Not Me

Why do I persist in breaking the cardinal rule of running with Murphy?  I know better than to run with him when it's over 60 degrees.  But hey, the sun wasn't even up when I left, and how sluggish can a stocky, furry yellow lab get on a 67 degree morning with no sun?  Well, not sluggish so much. 

Today's Milepost:

Milepost 2.46, 90th & Dayton.  Taken with my iPhone and processed with the Magazine option in my Camera Bag app.

I was trying for a tempo run, but dragging a hot dog along behind you does not make for a particularly fast pace, so I was happy to average 9:22.  Alone I could have easily managed 9:00 or better today, even though my legs have been pretty tired this week.  But I felt much more fleet of foot than the Schmoo this morning, thanks to my new compression socks.  They really work!  I sat in the 80 degree house with them on last night, and then ran with them this morning.  No noticeable leg pain today, so that's good news.  A little warm, a lot nerdy looking, but I'll take it! 

One bonus of getting up early to run is that it leaves my evenings free to do whatever.  On this hot sunny Seattle evening, we headed down to Richmond Beach with the Neighbs from across the street.  Picked up some fried chicken and beer at QFC, and spent a couple water-cooled hours watching the dogs play in the water and the sun drifting behind the mountains.  Just lovely.

The Details
Date:  7/8/2010
Departed:  5:20 am
Start temp:  67!! degrees
Mileage: 3.93 miles
Watch time:  39:45
Running time: 36:50 (Watch Time minus 2:55 minutes for hot dog walk breaking and photo taking---I actually lapped it this time so this is not just a guestimate.)
Average Heart Rate:  166
Average Pace:  9:22
Notes:  No noticeable achilles pain or leg pain!  Yay for icing, the stick, and compression socks.

July 7, 2010

A new leaf?

I could tell Murphy was skeptical when I asked him Monday night if he wanted to go running in the morning, especially after our weekend filled with parties, food, booze (us) and swimming, dogs, and emergency vet visits (him).  Imagine his surprise when the alarm rang at 5, I got out of bed immediately, put on the clothes I had set out the night before, and had to coax him out of bed!  Unheard of.

Today's Milepost:





















Milepost 2.5, 93rd & Dayton, iPhone (sun wasn't up yet so not quite enough light).

The Details
Date:  7/6/2010
Departed: 5:13:11 am
Start temp: 52 degrees & clear (yay summer!)
Mileage: 3.93 miles
Watch time: 41:04
Running time: 39:34 (Watch Time minus 1.5 minutes for picture taking, jacket removing, and dog peeing.)
Average Heart Rate: 161
Average Pace: 10:08
Notes:  Just okay today.  Left leg bothering me more than I would like it, so need to baby it a bit.  Can't get in for a massage until the 19th, unfortunately.
Other:  55 minutes Yoga at Art on the Ridge with Stacie

July 5, 2010

Fitting End to a Busy Three-Day Weekend

Today was a much-needed rest day.  My right achilles was stiff and a bit sore this morning, so I did some stretching, massage, and icing.  And a whole lot of couch-sitting and internet surfing.  I think it's time to get in for a massage very soon.

No milepost today, rest days are for Rest Stops:


Rest Stop 1, Living Room Floor.  Taken with the Hipstamatic app for iPhone (John S lens, Ina's 1969 film, no flash).  Nothing says rest day like Murphy taking a snooze in the sun.

July 4, 2010

Independence Day

Last Tuesday I decided to run the Portland Marathon on October 10 to try to get my BQ before I turn 40.  I ran Seattle Rock n Roll last Saturday with my lovely cousin Stephanie from Iowa, so despite the fact that I don't actually have a training plan yet, today was a 14 miler.  A solo, music-free 14 gives you a lot of time to think, and at some point around mile 8 or so I thought I would start this training journal, taking pictures of my travels along the way with my iPhone.  So here we are.

Today was one of my favorite routes through Ballard. I stopped to smell a rose on 70th, used the facilities in Salmon Bay Park, patted a Basset Hound waiting for his master on Ballard Avenue, memorized my photo mileposts while running up Stone Way too fast (turns out a series of five two-digit numbers is a nice tempo for running up a hill), and refilled my water at Greenlake.  Also, saw lots of people Geocaching. I knew they were Geocaching because I read about it here earlier this week.  Apparently they were looking for the Triad.  It was kind of funny watching them beating the bushes and loitering along the trail.  I didn't want to take their picture, though. They might have thought I was weird.

Today's Milepost:


Milepost 9.29, Stone Way N. & N. Northlake Way.  In retrospect I realize I should have taken a picture of the Bassett Hound, but he was before mile 8.  Oh and iPhone camera is not so great on darkish overcast days.

The Details
Departed:  8:04:49 am
Start temp:  54 degrees
Mileage:  14.72 miles (oops!)
Watch time:  2:29:29
Running time:  2:25:29 (Watch Time minus about four minutes for rose sniffing, dog patting, intersection crossing, bathroom breaking, water refilling, photo taking, and calf stretching.)
Average Heart Rate:  165
Average Pace:  9:53
Notes:  Really a good run!  Struggled to keep my pace slow enough, query what my LR pace should be if I'm having to slow myself down?  Some aches and pains (right achilles, left low shin).  But overall felt great, even heading home from the bottom of Stone, which is pretty much uphill for 4 of 5 miles.