Friday Aug 31 |
 | Trail Run 49:56 [3] 5.0 mi (9:58 / mi) +40m 6:03 / km | |
| shoes: Brooks Cascadia Grey #1 |
| run with josh at arboretum over lunch... |
Wednesday Aug 29 |
| Trail Run 47:47 [3] 4.5 mi (10:37 / mi) +40m 6:25 / km | |
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| nice run to and from the arboretum with julia... great recovery run, it was hot out,... i was super stressed about my work so that took some of the edge off... foot feels great... |
Tuesday Aug 28 |
| Trail Run 2:16:54 [2] 15.2 mi (9:00 / mi) +80m 5:30 / km | |
| shoes: Brooks Cascadia Grey #1 |
| Started at 5am to test out the light setup for the Plain, and it worked very well... ran to the neighboring housing community and probably stopped a burglary from happening... guy was walking through the houses.. figured he s walking his dog, but then he started running fast through one of the walkways, on the other side was an old white hatchback that he got in and the car took off wheels squeeching... and that at 5am right where we live... crazy...
Anyhow, ran to Kenmore and could tell my 50+ mile run from a few days ago, so called it quits after 15M, just walked up the road and caught the bus to work... feeling great now, no pains.... |
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| C • training 13 |
Saturday Aug 25 |
| Trail Run 13:05:00 [3] 54.0 mi (14:32 / mi) +2750m 7:48 / km | |
| shoes: Brooks Cascadia Grey #1 |
| run course vetting of varous bike and run sections of the 24h 4th Dimenson AR (www.4thDAR.com), Glen's course design is great, but it was good that I helped with final vetting, some small changes were necessary so the long run was not in vain.. not that it would have been anyways, I needed one last really long run before plain 100.... glen's gps was not working at all times and batteries ran out at one time too so the 51 miles were underestimated..
did a 2 min submerging of lower body in icecold water, hope this helped a bit, hips are quite sore right now... |
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| C • Plain 100 3 |
Thursday Aug 23 |
| Trail Run (commute) 3:41:41 [2] 22.2 mi (9:58 / mi) +67m 6:09 / km | |
| shoes: Brooks Cascadia Grey #1 |
| work nipped (or kicked) me in the butt in the last few days and after 16h/day workdays i had no motivation to run, so this AM i woke up at 4.30 and ran into work... i was a bit slower and it hurt a bit more than usual, but the nice weather helped the pain go away... |
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| C • 16 hours... 3 |
Sunday Aug 19 |
| Trail Run 5:56:23 [3] 24.0 mi (14:51 / mi) +2997m 6:39 / km | |
| shoes: Brooks Cascadia Grey #1 |
| Triple Si: 1st in 1h04, 2nd 1h03, 3rd 1h13.. down in the 40s.. julie joined me on my 2nd one down and was not terribly fast on the 3rd one so we speedhiked more than necessary, but it was fun chatting with her for almost 3h.. lots to catch up... it was pouring and dreary like in november... felt great even on the 3rd one down.. (11 Si's 2007) |
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| C • Nice work Rog! 8 |
Saturday Aug 18 |
| Trail Run 57:00 [1] 4.0 mi (14:14 / mi) +5m 8:49 / km | |
| shoes: Brooks Cascadia Grey #1 |
| ran with yumay to the marymoor park entrance and then walked back, shuffling intermediately every once in a while... she was tired from stress and a good workout, and i needed a day off and remove some lactic acid.. |
Friday Aug 17 |
| Trail Run (commute) 3:33:41 [2] 22.2 mi (9:37 / mi) +57m 5:56 / km | |
| shoes: Brooks Cascadia Grey #1 |
| got up at 4.30 and ran to work... had a great run and was not really too tired to ever want to stop... the good music helped... |
Thursday Aug 16 |
| Roadbiking 31:00 [2] 7.0 mi (4:25 / mi) +140m 2:35 / km | |
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| to/from SRC over lunch to pick up my new cascadias.. my old pairs were trashed.... |
| Roadbiking (commute) 1:14:00 [2] 22.2 mi (3:19 / mi) +67m 2:03 / km | |
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| biked home, flying up north, taking it easy going south.. |
Wednesday Aug 15 |
| Trail Run (commute) 3:31:09 [2] 22.2 mi (9:31 / mi) +66m 5:51 / km | |
| shoes: Brooks Cascadia Lime#2 |
| Got up at 4.30 to run to work, and caught a particularly good day.. great sunrise, warm but not too hot.. and my body took the beating well, didnt get in too much pain for the whole run.... |
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| C • Been on the bike recently? 8 |
Tuesday Aug 14 |
| Trail Run 46:55 [2] 5.0 mi (9:23 / mi) +50m 5:39 / km | |
| shoes: Brooks Cascadia #3 |
| run over lunch... been running a lot lately.. legs were a wee bit tired but it was a good recovery run... |
Monday Aug 13 |
| Trail Run 1:39:49 [4] 8.0 mi (12:28 / mi) +1050m 5:30 / km | |
| shoes: Montrail Hardrock #1 |
| Mt Si run with full Plain100 pack, 140oz water, clothes, compass, lights, and food for hours on end... its hard running with what feels like a rock on my back, but it went pretty well except that i wanted to do double si but developed a nasty heel blister (the new hardrock is too rigid in the heel), anyhow, end of rant, so i decided to push the downhill a bit more.. up 1h00.30sec, down 39ish... legs feeling good though now... |
Sunday Aug 12 |
| Trail Run 3:15:06 [2] 19.4 mi (10:03 / mi) +400m 5:52 / km | |
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| second 19+ mile run, back to back, with heavy 120fl oz laden pack, great training for Plain 100, but the body gets beaten up so much more... hopefully i have the energy and motivation to do one more tomorrow.... ran to bridle via marymoor and crest trail, ran two full 5.2M loops and back... hips and quads are in quite a lot of pain... |
Saturday Aug 11 |
| Trail Run 3:40:55 [2] 19.0 mi (11:36 / mi) +600m 6:35 / km | |
| shoes: Brooks Cascadia Lime#2 |
| too long and tiring of a story but stayed in seattle and skipped the course vetting... there will be plenty of time, but i have to work on race administrative stuff... worked late, slept in, and then ran the 19M loop .. walked the last 3 miles as yumay's black toenail came off and she was in pretty serious pain... plus i was strangely sore and demotivated |
Thursday Aug 9 |
| Trail Run 59:54 [3] 6.6 mi (9:03 / mi) +30m 5:34 / km | |
| shoes: Montrail Hardrock #1 |
| woke up at 4.30 but decided to sleep another hour as that was more important than the extra hour run... the run was short but fine |
Wednesday Aug 8 |
| Mountainbike (commute) 1:24:20 [2] 22.2 mi (3:48 / mi) +50m 2:21 / km | |
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| #65, to work |
| Mountainbike (commute) 1:19:00 [3] 22.2 mi (3:34 / mi) +50m 2:12 / km | |
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| ride back with murray
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| Mountainbike 1:00:00 [2] 10.0 mi (6:00 / mi) +300m 3:25 / km | |
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| slightly chaotic team training with julie and murray, noone else showed up... was gonna do thrilla in woodinwilla but so many trails were destroyed by new construction... bummer... so we ended up doing plenty of bikewhacking... |
Tuesday Aug 7 |
| Trail Run 51:28 [3] 6.0 mi (8:34 / mi) +40m 5:13 / km | |
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| arboretum lunch run, pushed a bit, felt good |
Monday Aug 6 |
| Trail Run 58:40 [2] 6.4 mi (9:10 / mi) +50m 5:34 / km | |
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| great lunch run with murray to the arboretum and back... |
Sunday Aug 5 |
| Trail Run 3:14:40 [2] 19.7 mi (9:52 / mi) +660m 5:34 / km | |
| shoes: Brooks Cascadia Lime#2 |
| felt great this AM so ran the 19 plus the 0.7 at the watershed ... felt pretty fast and ran well... tired now though... |
Saturday Aug 4 |
| Trail Run 3:00:00 [3] 18 km (10:00 / km) +500m 8:47 / km | |
| shoes: Brooks Cascadia Lime#2 |
| Won the 6 degree of Navigation Adventure Race at Tenaway Forks, racing with Eric Bone, Clint Arney and Yumay as a 4C. We won overall about 30 minutes ahead of Rinn, Frechy and Matt, and Kimberbly/Peteris were 1h10 behind.. the big lead was not there until the end of the last trek, so we were still moving pretty fast. Yumay was great out there and only towed on the hills on the run. Great weather and Eric naved close to perfect so it was an enjoyable trailrun, no nav from my side...
trekking portions, approximate distance |
| Mountainbike 1:32:00 [2] 16.8 km (5:29 / km) +350m 4:58 / km | |
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| bike portion of the race.. |
Thursday Aug 2 |
| Trail Run 30:00 [2] 3.0 mi (10:00 / mi) | |
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| blaeh... that was a crappy run... totally no energy (D'OH, after eating 10 pieces of little chocolate and drinking a coke at group meeting no surprise..(can you spell B.O.R.I.N.G) had to sit down in the middle and let my energy gel work its way to my muscles to continue... diet is so important..
plus i was tired from last night.. |
Wednesday Aug 1 |
| Mountainbike 28:56 [2] 9 km (3:13 / km) +120m 3:01 / km | |
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| biked to 40th, took the bus to montlake and biked to work... pushed on the hill a bit... |
| Orienteering 27:45 [4] 4.5 km (6:10 / km) +50m 5:51 / km | |
| shoes: Brooks Cascadia Lime#2 |
| BEAST #4, raced again with yumay and this time I made virtually no mistakes.... the race started with a massive 5 leg prologue of which some team members could sit one out... yumay did the swim I did the shortO and clownbike... these are the times combined for shortO, teamO and micrO.... ran at my current speed limit except for the teamO where I had to wait for yumay just a little bit on the long flat legs.. she was running much faster than she used to and I think we got 3rd fastest time on that.. in any event we started the chase start in 3rd place only 1.5 minutes behind a 3M and 1M team as the first coed.. |
| Mountainbike 38:30 [2] 9.0 mi (4:15 / mi) +130m 2:33 / km | |
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| biked to the BEAST start from work... taking it easy... traffic was insane so the biking was a great decision... |
| Roadbiking 1:34 [5] 0.1 km (15:40 / km) +5m 12:32 / km | |
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| special test on the clown bike.. trying to get going on such a small sucker got me worked up real good.. heart rate over 190 was the end result, but i got it done... |
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| C • I can't believe you logged the clown bike... 10 |
| Mountainbike 1:14:00 [3] 12.0 mi (6:10 / mi) +250m 3:36 / km | |
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| unsure of the times and distances.. will update when i see the results... really great mountain bike chase start.... we were always within viewing distance of close competitors, and there were five teams where the lead constantly changed.... team manny's pulled ahead at the end, these guys were naigating like Bone, superb in that trail maze... we ended up being in 3rd place about 30 sec behind PPF for the last 30 minutes, but pulled ahead of them at the last CP when the overshot by a bit and finished in 2nd place about 30 secs ahead of them... had a great time.... |