Training Log Archive: jroach

Ran to the white bridge on Meeker; ran with Highline to West Valley Highway and back on the opposite side of the river, back on Frager when we got back, to the metal bridge, and back via the Green River Trail. After 2mi, we went 15sec hard, 30sec easy, 30 hard, 60 easy, 45 hard, 90 easy, 60 hard, 2min easy, 90 hard, then I made a pit-stop and continued on at tempo pace to catch up with the pack. When I caught Matt, Joey and Kendall, I continued on with the surges, although I wasn't looking at my watch anymore. I felt pretty good on the workout but my legs were tired on the jog home.

Legs are not sore anymore and I have no aches anywhere.

Ran from TJ, through Kilo, through Weyerhaeuser Way, left on 1st Avenue near Virginia Mason, past Illahee, and up the hill to Lindsey's house. Ran tempo pace with Lionel and Yohan at the round-a-bout in Weyerhaeuser (4.23mi in) to the bottom of Lindsey's hill (7.65mi) for a total of about 3.4mi tempo. Got there in 49:45. Felt good the entire time and my left hip did not bother me.

Easy run to the Redondo boardwalk from Highline in 31:00 and back in 29:20. Left hip started hurting when I got to the boardwalk, so I'm surprised I actually negative split this run. Took a 16min ice bath at TJ.

2.9mi warm-up with some strides mixed in. 1.35mi ultra slow cool-down.

Splits = 5:41, 5:19, 5:33, 5:44, 5:55, 6:09, 5:34, 11:09 (2mi), 5:50, 5:46, 5:20, 5:19, :31 (0.1mi). The first mile felt faster than 5:41, but it was an incline. The second mile had a steep downhill (which hurt my legs), following by a steep uphill. On this hill, I got dropped by the group of 4. From 5.5-6.5mi was a painful hill (with bagpipes sounding off at the bottom). I passed Tommy (last year's winner) right before entering Canterwood (neighborhood) as he was injured and Samuel shortly after. The 2 leaders were nowhere in sight. I didn't hurt that badly and so I was able to throw in some surges when I wasn't going up any hills. The last 2 miles were fast and I was reeling in the Japanese dude pretty quickly; he probably had a good quarter mile on me during the neighborhood portion. I immediately jogged to my car after finishing so my legs wouldn't cramp up. They are now pretty tight but I don't have any aches or injuries.