It ain't Chinese algebra!

I went swimming last night with nieces and nephews @ Jason's hotel and got a major cramp in my left calf as I dove into the pool.  Not cool.  Cramps in the legs are the WORST!  It didn't feel good last night but it was manageable this morning and I figured I'd just run what I could and stop whenever I needed to.  4 miles to the Walker's as my leg loosened up, then 5 miles with my dad.  I grabbed some water and then picked up the pace for a 5 miles tempo run home.

• 6:18
• 5:41
• 5:35
• 5:41
• 5:36

That first mile surprised me--I guess I just wasn't ready to pick up the pace quite yet.  I'm most pleased with the last 2 miles as they were ran the length of Barnett, from the dog park to my home and it's uphill for 1.8 miles, the last .2 flat on Golf View Dr.  Also, I'm happy that my legs didn't have the sluggish feel today like they did yesterday.  Hope that continues...  1 mile to cool-down.

White (499)

Simple morning; 4 to the Walker's, 4 with my dad and 4 home.  Pace was slow from start to finish as I averaged 7:59/mile but that's more than fine with me.  Despite the sluggish Tuesday I'm still on pace for 90 this week, something I never thought possible.

Boston (187)

8 miles this morning as I ran the St. Mary's/Albertsons loop twice.  Legs felt a bit sluggish the first couple miles but then they came around and felt great.  New pair of Cumulus 9's on my feet helped, I'm sure.

Cumulus (8)

90 miles this week which, for me, is an all-time high.  I think that personal record will stand for quite a while--I'm beat.  I ran 2 miles around the Albertsons loop and then 4 miles into the city center and jumped on the Pear Blossom route for next Saturday.  The course is 5 miles out, 5 miles back and I threw in a 6 mile tempo run after 3 miles on the course:

• 5:53
• 5:50
• 6:01
• 5:52
• 5:59
• 5:46

The quicker pace felt somewhat easy until the end and my hips tightened up and I was ready to be done.  That wasn't a good thing as I had 6 more miles to go before I was home.  I ran to the Comfort Inn by Harry & David and grabbed some water and downed some Gu and then ran the last 3 miles fairly rejuvenated. Overall pace for the run was 6:59; maybe a little too fast.  I didn't mean for that to happen so....woops.

Y2 (169)

Uh....good run this morning?  I guess so.  I feel fine after Saturday's long run but still not as fresh as I'd like for a Monday morning.  Tried to slow down as much as possible as I ran Barnett and the pathway to Phoenix and felt comfortable at 7:30/mile pace.  After crossing the freeway I added on a bit by running through the small subdivision behind the gas station, south of Home Depot.  As I ran past some trailers and 5th wheels, there was a lady outside with 6-7 dogs, none of them on a leash.  I kept my eye on them as I approached and could hear her telling them to 'stay' but about 5 ft past the group I heard her start screaming for a dog to come back.  I looked back to see a pitt bull charging after me (plus 3 other dogs following suite) so of course I sprinted as quick as possible.  Then the lady starts yelling at me 'don't run faster, don't run faster!'  Seriously??!  Who doesn't run faster when they're being chased by 4 dogs, one of which is a pitt bull?!  I crossed the street and cut in front of a car in hopes that they would hit the dog, but no luck.  After 400 meters the mutts gave up the chase and I jogged to catch my breath and continued on with my run.  I was ticked.  Who takes a half dozen dogs outside, one a pitt bull, with no leash to keep them in check?  Whatever.  I'm just glad I still have some speed in my legs and I could keep some distance between myself and the dogs.  In fact, my Garmin listed my best pace as 4:14/mile.

Boston (201)

6 miles tonight in 78 degrees.  I hope this weather lasts.  Not looking good though--they say rain Wednesday through Saturday.

Sinister (322)

Not feeling so great.  Just tired.  And I don't think yesterday's dog-chase helped my legs any.  They felt like junk this morning.  I hope I'm not going into Eugene overtrained and fatigued....  Maybe I'll taper some for the race this weekend then hit one more good week before a relaxing taper prior to Eugene.

Anyway, 11 miles this morning on some spaghetti trail around the neighborhood.  Lots of loops/turns/winding road action.  Fun stuff.  If nothing else it was good to run a new route.

Cumulus (19)

Uneventful morning run of 7 miles.  Legs still don't feel great.  I ran the Albertson's/St. Mary's loop, plus 2 miles around the St. Mary's track.

Y2 (176)

OK run this afternoon.  I'm having some issues with my right leg.  The last few days it hasn't felt great and I just figured it was fatigue.  Today it seemed more than that during both runs.  It's frustrating because it's totally random.  Sometimes painful on uphill, sometimes not.  Sometimes painful on downhill, sometimes not.  8:00/pace seems to aggrivate it worse than sub-6 pace.  I have no idea what's going on here, but with a marathon 20 days away I'm struggling with taking too much time off.  Blah!

White (507)

Basically the same run as yesterday--Albertsons and St. Mary's, plus 3 miles on the track.  Downhill seems to bother my leg more than flat or even uphill so this route works for me.  Me leg feels slightly better, but not even close to 100%.

Boston (209)

Another 5 this afternoon.  Leg no different.  Bummer :(

White (512)

Legs feel better...but not best.  It seems like every entry is the same lately.  Albertsons and St. Mary's plus 1 mile on the track; basically the same run as the past 3 days.  I'm excited for tomorrows race.  The newspaper stated that there were over 2600 runners pre-registered for the 10-mile and 5k races.  Tough competition too, with Max King, Donald Baldovino, JJ Moses, and Erik Skaggs.  I'll be lucky to finish top 5!

Sinister (327)

I've been looking forward to running this race since last April.  I moved here in June and frequently heard about what a big event it was and the quality of competition that showed up each year.  I knew some amazing runners would be lined up, specifically:

-Max King: 4 time winner and course record holder in 49:29.  King went to high school @ Crater and the guy is amazing.  2 weeks ago he ran for the US Cross Country team in Amman, Jordan where he took 40th overall and 3rd for the Americans.  He was 2 spots away from going to Beijing in the Steeplechase after a 5th place finish @ the Trials last year and last weekend he won a 50 mile race in California in 6:04:44.  Yikes.

-Damian Baldovino: 2002 Champion and frequent runner-up to King.  Last year, at 41 years old, Baldovino took 3rd and set an age group record when he crossed the line in 52:01.  Smoking fast.

-Erik Skaggs: I swear, this guy is part mountain goat (I mean that as a total compliment).  I ran against him in March 2007 @ Ashland's Tar & Trail 6 mile race.  We stayed together through 2-3 miles but as soon as we hit the hills, he left me in the dust.  He was ranked as the 11th best Ultrarunner of the year in 2008 by Ultrarunner Magazine.  BTW, his brother Kyle was ranked as the 2nd best ultrarunner in 2008 after, among other things, he destroyed the course record @ Hardrock 100 in Colorado.

-JJ Moses: Don't know much about him other than former SOU runner and he ran a 1:13 half in February, virtually by himself as he beat 2nd place by roughly 7 minutes.

-Probably others that I haven't met or heard of yet.  Last years champion was John Lucas from Eugene (50:06) but he decided to stay home and continue to train for the Eugene marathon in 3 weeks.  Past people involved have been Bill Bowerman, Frank Shorter, Billy Mills, Mary Decker Slaney, etc.  Needless to say, this is a big race/ weekend for Medford.

Anyway, to the morning events......

Perfect weather for a race: 45 degrees, a few clouds and no wind.  I ran 3 miles to loosen up and made it to the starting line with a couple minutes to spare.  Course was out-and-back 5 miles and pancake flat from start to 4, then an uphill and downhill to 5.  Turn around and back up the hill, down the hill and flat to the finish. 

The gun went off and King immediately took the lead.  I think I stuck with him for about 300 meters. :)  After 1 mile he had about 10 seconds on myself and the other 4 runners I was with.  The guy is amazing.  So.....baring some major catastrophe, the rest of us are running for 2nd place, just as I'd figured.  By mile 4 the pack behind King was down to myself and 2 others; 1 guy I don't know and another named Trevor (JJ's running partner).  Trevor and I broke the 3rd guy going up the hill before the turnaround and Trevor pulled away slightly between 5 and 6.  I stayed 2-3 seconds behind Trevor and caught him right at mile 7 and tried to blow past him to break his confidence.  Didn't work.  The guy hung with my surge and passed me back withing 20 seconds.  I figured I was toast and would have to settle for 3rd as Trevor put 5-6 seconds between us.  I was hurting something fierce and didn't feel like I could push much harder, but the good thing was Trevor wasn't putting anymore distance between us and by 8.5 I slowly started to catch up.  Right at mile 9 I surged again, caught Trevor and really tried to blow past him.  This time it worked and I held on for a 2nd place finish.  The last mile was a straight shot and it was rough seeing the finish line so far out.  I'd look at my watch and tell myself 'just 4 more minutes of pain.....just 2 more minutes of pain...'  Either way, it worked and I was shocked when I crossed the finish-line sub-52.  I was shooting for anywhere between 53:00-55:00.

Splits:

Mile	Split	Total Time
1	5:11	--
2	5:14	10:25
3	5:14	15:39
4	5:15	20:54
5	5:06	26:00
6	5:15	31:15
7	5:11	36:26
8	5:17	41:43
9	5:11	46:54
10	5:03	51:57

I'm pleased with the even pacing and the quick final mile when I was feeling less than good.  Also happy with the negative split.  In fact, as I look at my splits, I would have set PR's in the 5k, 5 mile, and 10k distances today.  I'm pumped for Eugene in 3 weeks.  Oh yeah, and Max King broke his own course record by 8 seconds when he won in 49:21.

Y2 (191), White (518)

A.M. I'm more sore than I should be after a 10 mile race.  That's a concern.  I should be able to respond quicker by now.  As such, I took things nice and easy for 7 miles on the treadmill this morning.  I figured the treadmill forces me to slow down and that's what my body needed.

Cumulus (26)

P.M. I jumped back on the treadmill tonight for another 8 miles.  Very boring.  I kept increasing the incline every few minutes and ended up at 7% by the time I was finished so that should pay of, right?

Boston (217)

A.M. 12 miles this morning in a big loop to include the East Medford hills. The climb up McAndrews is a killer! I love to up but not so much the down--too much of a quad killer.

Cumulus (38)

P.M. 4 miles around Albertsons and then laps on the dirt trail by the church.

Sinister (331)

AM- 13.5 on the Home Depot, Pheonix, river trail to Barnett route. Felt ok. Nothing else to say.

Boston (223)

PM- 3.5 around Albertsons and St. Mary's.

White (521)

11 miles this afternoon in great weather.  Spring has arrived in Medford!!!  I ran the bike path to Phoenix and home via North Phoenix Highway, plus a loop around St. Mary's.  I threw in a 3 mile tempo, miles 8-10.  Splits were 6:03, 5:59. 5:55.  I love these shoes and think they'll do just fine for Eugene.

Type A (117)

5 miles by myself and 1 with the dog.  Took things nice and easy this morning.  These shoes are finished.  So, the problem with running higher mileage is that my shoes don't last nearly as long (in terms of weeks and months....).

White (527)

Final long run before Eugene. I ran the Pheonix bike path loop, golf course loop (with the Manor hill) and St. Mary's loop. Water @ 5, Gu & water @ 10, Gatorade @ 17. Nothing special but a solid run. Average pace 7:12.

Cumulus (59)

AM- 9 miles this morning straight east on Barnett and Stewart.  Now to watch the Boston Marathon...

Y2 (200)

PM- 5 miles that included the St. Mary's loop, 1 mile around the track and 1 mile barefoot on the grass.

White (531) 

So I think yesterday was a little much for a taper. Maybe not....?  I wasn't tired or anything today, but if I want to stay around 50-55 miles this week, I can't do it in 3 days.  Anyway, I ran the golf course loop nice and easy in 54 degree weather this morning.

Boston (228)

Intervals today.  Trying to remain sharp for the Eugene Marathon in 10 days.  I started with 4 miles easy around St. Mary's, then 5x1600 with 400m jog between each.  Finished off with 1 mile barefoot in the grass and 1 mile home.

• Split, Rest:
• 5:15, 2:04
• 5:16, 2:00
• 5:15, 1:58
• 5:06, 1:59
• 4:54, DONE!

I'm VERY happy with today's workout.  Not sure if it will always work this way, but I ignored my watch on the quarters on the last 2 repeats and was pleasantly surprised with the results.  I'll have to try this again in the future.

Y2 (228)

9 miles this morning on the Barnett/Phoenix bike path/Home Depot loop.  

Cumulus (68)

Golf course loop extended a bit and St. Mary's loop made it 9 miles on the dot.  Feeling good.  7:14 average.

White (540) 

I went and helped with the Bridge to Gap 5K/10K this morning.  I figured racing wouldn't help me any and it would be good to volunteer with the race.  They were glad for the help and used me as a timer at the finish line.

When the race finished I ran home with a loop around North HS and Providence Hospital.  I felt great and picked up the pace on mile 11 for a 5:40.  The rest were right around 7:00/mile and the average pace was 6:58 for 13 miles.

Type A (130)

Golf course loop with my dad this morning.  Legs felt great but I should not have had multiple desserts last night.

White (546)

Another easy run with my dad.  The company is nice and the pace is just right for taper week.

Boston (233)

Final tune up before the Eugene marathon.  I ran the Albertsons/St. Mary's loop a few times and picked up the pace for miles 4 and 5.  Averaged 5:56 for those two miles and they felt easy.  That's a good sign...

Type A (136)

3 easy miles around St. Mary's and half of Albertsons.  I wish it was Saturday....

Y2 (231)