Ultra Running: Trials of the Trail 

I so wish I was in better shape. It is hard to face the fact that it will take me some committed time and consistency to bring myself around to a baseline fitness that I am comfortable with. I know that 9 miles in a great thing to be able to do and I am thankful for a great run with no issues, I just look forward to doing it faster and with less overall effort.

Workout:

• Type: Run
• Date: 01/17/2010
• Time: 06:07:37
• Total Time: 1:20:13.43
• Average Heart rate: 163
• Max Heart rate: 181
• Calories: 1017
• Distance: 9.06 miles
• Average Pace: 8:51.76/mile
• Max Pace: 7:34.55/mile
• Ascent: 597.87 ft
• Descent: 592.36 ft

Not a bad cold and not a terrible week but both getting in the way of any serious workout effort…There’s always tomorrow and next week.   My sisters and brother will be here to see the documentary, so exciting!

On the road again.  Leave tomorrow not back home until Friday.  So much to do it is truly overwhelming.  Staying focused is the name of the game for me. Work on the right projects, get my miles in, plan for the worst and expect the best.

So far we have about 50 people who are coming to the movie premiere.  I hope there will be about 40 more to come and see the work for that has been done over the last 2 years. 

I am not too sore from yesterday, good thing

Workout:

• Type: Run
• Date: 01/10/2010
• Time: 09:30:00
• Total Time: 00:42:11.00
• Calories: 436
• Distance: 5 miles
• Average Pace: 8:26.33/mile

What an awesome event.  It was hard work and fun.  There is a lot of things I need to accomplish between now and the half marathon in April, running wise.  Based on my effort tonight I need to extend my ability to run hard beyond 60 minutes.  I was having to dig deep to maintain. By 9 miles I was trotting not running.  However, I very pleased with my overall effort and pace.

I wore my new Cascadia 5s from Brooks, the one designed by Scott Jurek.  I really liked them.  The were a little too much shoe  for this maiden voyage on groomed trails without many rocks, roots or rivers.  They will be perfect for some runs in the Gulch!

Workout:

• Type: Run
• Date: 01/09/2010
• Time: 15:00:00
• Total Time: 1:21:21.00
• Average Heart rate: 170
• Max Heart rate: 176
• Calories: 842
• Distance: 10 miles
• Average Pace: 8:07.8/mile
• Ascent: 1,000 ft
• Descent: 1,000 ft

If you’re in the area and would like to come drop me a note here 

This was better than expected.  I completed five 1/2 mile repeats with an average time less than 3:29, comfortably under 7:00 minute mile pace.  I walked/jogged 1/4 mile between each rep.  With a mile warm and a bit less than a mile cool down I picked up another 5 total for the first week of the new year.

Workout:

• Type: Run
• Date: 01/05/2010
• Time: 07:30:00
• Total Time: 00:45:00.00
• Calories: 405
• Distance: 5 miles
• Average Pace: 8:59.73/mile

It is rainy, cold and windy today not the best weather for trying some faster running. I adjusted my initial plan of doing a couple 1 mile repeats.  I’m feeling too old to be talking about 1 mile repeats, but what the heck.

As I was fighting the weather, it became clear that my plan needed to be amended.  Since the goal is to run a new PR for a half marathon I decided to see what that pace felt like a the road.

I picked a mile on my course that had a really tough hill< it climbs 120 feet in about .2 of mile followed by a long 120 ft descent that covers the last of the loop.  First thing I learned after checking my Garmin download is that it isn’t really a mile its .9 of a mile.  Next time I run this loop I have to find a way to add .1 so it can honestly be called my mile repeat loop.

To hit a new PR I need to run faster than 1:36:05 which was my chip time at Vancouver half 2007. Which means I must maintain a 7:20 pace for a time of 1:36:04.  Yikes! I must have been in really good shape OR that course was short!

Today I ran that .9 in 6:47, in theory if I would have finished that mile I would have been dancing all around my race pace.  Good information to know.  Glad I went out in the rain.

Workout:

• Type: Run
• Date: 01/04/2010
• Time: 08:11:56
• Total Time: 00:45:04.48
• Average Heart rate: 159
• Max Heart rate: 176
• Calories: 613
• Distance: 5.3 miles
• Average Pace: 8:29.92/mile
• Max Pace: 6:27.93/mile
• Ascent: 452.75 ft
• Descent: 524.77 ft

This is a tough trek on Chuckanut Mtn Trail and fire road.  Big climbs and descents.  Some great technical portions, some easy clicks, & great company of 6 other awesome ultra runners.

Workout:

• Type: Run
• Date: 01/02/2010
• Time: 07:30:00
• Total Time: 4:23:53.00
• Average Heart rate: 143
• Max Heart rate: 170
• Calories: 1899
• Distance: 19.2 miles
• Average Pace: 13:43.8/mile
• Ascent: 4,320 ft
• Descent: 4,320 ft

6 girls and 1 guy…. that wa the body count for today’s New Year Run. We did a simple 5 K run followed by awesome coffee and conversation. Some goal setting was done PR for a half marathon, Pikes Peak marathon and Ragnar Relay were each put on the table.

Workout:

• Type: Run
• Date: 01/01/2010
• Time: 08:13:08
• Total Time: 00:25:18.73
• Average Heart rate: 153
• Max Heart rate: 172
• Calories: 337
• Distance: 3.09 miles
• Average Pace: 8:11.13/mile
• Max Pace: 7:32.26/mile
• Ascent: 555.49 ft
• Descent: 734.87 ft

Finished 2009 with 1033 mile. This year’s goal 1,111 I like the look of that number. Should be totally achievable as last year I wa sick for most of February and took almost 4 weeks off after Western States.