LineUpAndWait

Lake Youngs Trail clockwise. Still rather hot and humid.

AP 8:58 The first 5 miles were around 8:30 pace and then I faded for a few miles.

Ran the last mile hard (almost all uphill) to make up for my lazy effort and push the AP under 9. Small victories.

Out of nowhere my twin girls wanted to go running with me today. We went over to the Draper Park and did a couple of laps and then a short out and back on the PRT. Mostly running with a little bit of walking. They really want to do a 5K. I think I'll encourage that....

To quote Aerosmith, "I'm baaaack, back in Seattle again". Close enough right.

Lake Youngs trail clockwise. AP 9:10.

Lake Youngs trail. 9.35 mile route. AP 8:45

Group run with the Cedar River Runners. Big group today. Only 5 of us did the whole 14 miles.

Outbound 7 miles AP: 8:15 8:42 / 8:34 / 8:02 / 8:09 / 8:16 / 8:00 / 7:56. It's alway interesting to me how slow the first 2 miles are since they are a net downhill.

Inbound 7 miles AP: 8:00 8:24 / 7:48 / 8:02 / 7:30 / 7:39 / 8:19 / 8:24. Someday I'll run those last 2 uphill miles faster.

1 mile cool.

Lake Youngs Trail.

AP 8:58

Ran a 5K for the first time in forever. The Interurban Runners Club put on a pancake flat 5K on where else but the Interurban trail in Auburn. One reason I haven't done a 5K has to do with the ridiculous cost of most 5Ks. This one was well run and only 10 bucks!

When I was in my mid 30s I ran a bunch of 5Ks with some guys from work. I never really trained much. I would occasionally do a 2.5 mile loop around my neighborhood but that was it. I was never fast. I think my best time was a 22:20. So my primary goal some 15+ years later was to see if I could beat my younger self. Second goal was to not hurt myself.

Mission accomplished 22:07

1st mile was 6:48 - not bad.

2nd mile was 7:12 - running mostly alone.

3rd was 7:28 - I felt my hamstring tug so I backed way off for fear of a UVM repeat.

last .1 was 39 seconds or 6:41 pace. Heard some guy trying to catch me so I broke into an all out sprint (for me) to stay ahead of him. I wish he had shown up sooner. Would have gotten sub 22.

Now I've got to go do another one because I know I can easily get under 22.

Spent the weekend in Portland watching by son swim. Last meet before he leaves on his mission. It's been a great ride. Ran 10 miles around Lake Youngs before catching a plane to HNL for work. It's been hard to log miles lately. Too many schedule disruptions.

AP 8:55

Koko Head Crater Trail on Oahu.

The web site said it was about 1.5 miles from the parking lot. Seemed about right. The kicker was the 1200 foot climb. Great views at the top.

Three easy ones on the hotel treadmill. Eating way too much and running way to little.

Lake Young Trail. It's easy to tell I haven't been running much.

AP 9:05