Ultra Running: Trials of the Trail 

Nice run with my friend sarah

Workout:

• Type: Run
• Date: 07/10/2007
• Total Time: 00:25:00.00
• Average Pace: 8:03.87/mile

First attempt at a speed work out on the dirt track today at

Harbour
point
Middle School.  Warm up of 15 minutes than 4 x 400.  1:31, 1:30, 1:28 & 1:26. Very hot day and wind on the back stretch. 

Anybody looking for an official 10k on the track take a look at this opportunity from Seattle running company: there will be a “high-performance” 10,000m at the 25 July CNW All-Comers meet.? This meet will be at
W. Seattle stadium and is the last event of the evening. It is preferred that those participating are able to run 40:00 or faster. Anyone running the 10 needs to provide their own lap counter.  The 10 is scheduled to begin, along with the 5, at 9:20pm.
Anyone interested in pacing a fast men’s or women’s race would be appreciated as well.Please contact Trisha Steidl at trishalr2@aol.com if you are interested in running or pacing the 10,000 so we have a good idea of how many to expect for the race.   www.seattlerunningcompany.com

Workout:

• Type: Run
• Date: 07/09/2007
• Time: 15:30:00
• Total Time: 00:35:00.00
• Distance: 4.1 miles
• Average Pace: 8:32.09/mile
• Max Pace: 6:00/mile

Another lucky day getting to run in the sun.

Workout:

• Type: Run
• Date: 07/07/2007
• Time: 14:15:00
• Total Time: 00:52:03.00
• Distance: 6.3 miles
• Average Pace: 8:15.87/mile

Hot day, good run.  Kept to soft surfaces and finished on my big hill, someday I will make it all the way up.

Workout:

• Type: Run
• Date: 07/06/2007
• Time: 17:00:00
• Total Time: 00:48:46.16
• Distance: 5.7 miles
• Average Pace: 8:33.55/mile

Longest effort since running Vancouver half.  8 miles in the lovely sunshine! My calf is completely healed.

I wonder about running the ascent next month.  It was no small effort to get a spot as the race filled up in 2 hours.  Hate to give my number, but may be only fair to a healthier runner that won’t bog up the single track trail.  I wanted to complete the race in 4 hours, using today’s training run as a benchmark, I couldn’t run 4 hours total much less going up a mountain at 14,000 ft alt. 

One run at a time I guess, there’s always time to pull the plug as the race date gets closer.

Workout:

• Type: Run
• Date: 07/04/2007
• Total Time: 1:08:00.00
• Distance: 8 miles
• Average Pace: 8:29.92/mile

Workout:

• Type: Run
• Date: 07/03/2007
• Total Time: 00:24:00.00
• Distance: 3 miles
• Average Pace: 8:00/mile

Workout:

• Type: Run
• Date: 07/01/2007
• Time: 19:30:00
• Total Time: 00:33:30.00
• Distance: 4 miles
• Average Pace: 8:22.79/mile