Sunday, July 30, 2006

Week's Wrap-up

M - 5.22 @ 8:37
T - 6.04 @ 7:46 (Tempo: 10 @ 6:58-3-10 @ 7:18-6:58)
W - 13.41 @ 8:47
T - 7.02 @ 8:53 (Hills: 11*200m)
F - 6.03 @ 8:27
S - 20.13 @ 8:36
S - 7.33 @ 8:27

Total: 65.18 @ 8:34

* 20 days of running without a rest day
* 9 weeks to Victoria

Saturday, July 29, 2006

20 for the day

Unlike last week, today was an awesome day for running. I slept in and started my run only at noon and yet it was still only in the mid-60s and cloudy throughout. My pace was consistently in the 8:30s & HR in the 155-160 range.

Thursday, July 27, 2006

First Hill w/o of the training cycle

I located a nice hill in an apartment complex near Marymoor park. It was on a well-paved road with very few cars coming into the complex - ideal for a hill workout! Some of the people roaming about were quite mystified - why would anyone intentionally run up and down such a steep hill? A couple even stopped kissing to check out what I was upto.

The workout:
6*200m repeats
ascent: 1:39,1:36,1:38,1:37,1:37,1:39,1:40,1:41,1:39,1:41,1:44
decent: 1:36, 1:38,1:47,1:47,1:47,1:47,1:44,1:49,1:50,1:44,1:48

Total ascent: 1535ft
Total decent: 1391ft
Max HR: 184

Wednesday, July 26, 2006

A nice run & Spammers

I was so tired at the end of the workday that I felt like lying down and going to sleep. I did not feel like heading out for a run in the 80Fs. I finally convinced myself to head out even if it were only for a short run. By the end of the run it had cooled down and I actually enjoyed the run. I got in my 13.5 planned miles. It was amazing to see the sun set across the Cascades & Mt.Rainier. I got to see a bunch of ducklings following their mom. Finally, towards the end I saw a deer run by in Marymoor Park. As usual my run had left me energized for the rest of the night!

Well, my blog had started attracting the attention of spammers. It's a good thing Google/blogger have tools to prevent their automated spamming & allows for comment moderation. This should take care of them once and for all. I wonder how some people have nothing better to do than waste their time spamming an inconsequential blog...

Sunday, July 23, 2006

Swedish SummeRun, Bite of Seattle, Week's wrap-up

Swedish Summerun, Seattle

I had signed up for the Swedish SummeRun in spite of the fact that I had gotten in 16 miles the day before and run 12 straight days without a rest day. Also, I only came to know after the race that this is the most difficult 10k in Seattle. The winning time was only 37min+ & 2nd 39 min+! The sunny day in the mid-70s only added to it but for a 10k I guess that is not too bad. Well, I concluded that I am not in the shape I was last fall for my marathon PR and right now the hills here are killing me. I intend to add a hill workout every week.

Avg HR-175, Max HR-185
Weather: 77F, 54%
AG: 5/28
Male: 32/192
OA: 42/453
Total Ascent: 480ft, Decent: 525ft
mile 1: 6:57 (163) A: 42ft, D: 69ft
mile 2: 7:26 (177) A: 63ft, D: 69ft
mile 3: 6:58 (173) A: 7ft, D: 212ft
mile 4: 8:28 (178) A: 176ft, D: 12ft
mile 5: 7:54 (178) A: 119ft, D: 40ft
mile 6: 7:13 (177) A: 65ft, D: 112ft
mile .2: 1:36 (180) A: 6ft, D: 10ft

Bite of Seattle

After the race I headed to the Bite of Seattle. It was pretty neat with a diverse range of cuisine in the food stalls. Apart from the free stuff I treated myself to some Hawaiian and some Cajun food. I spend most of my time at the Comedy Club. I have been to comedy shows at Improv Boston & Improv Asylum but this is the first time I got to see individual comedy acts. The comedians on display were: Mike Moto, Duane Goad, Debbie Wooten, Pete Johansson, Chas Elstner & Derrick Cameron. I found Duane, Pete and Derrick to be absolutely hilarious.

Week's wrap-up

M- 7.25 @ 8:16
T- 5.31 @ 7:31 (10-3-10 tempo)
W- 13.21 @ 8:26
T- 7.35 @ 8:09
F- 5.30 @ 8:29
S- 16.05 @ 8:39
S- 0.36 @ 9:01 & 10k @ 7:30
Tot: 61 @ 8:17

This is exactly what I had planned for the week. I intend to stay in the 55-70 mpw range for the weeks heading up to the marathon.

Saturday, July 22, 2006

Hot Hot Hot!!!

I set my alarm at 4am in an attempt to avoid the record temperatures (98F max which is unusually HOT for the Seattle area). I finally started on my run by 6:15am by when it had already gotten to 78F (and reached 81F by the end of my run). It was really lucky that there was a cloud cover throughout my run else things might have gotten ugly. I did get in my 16 planned miles at 8:40 min/mile odd pace. My average HR was 154 (my max HR is 200) so it was in my normal long run range. Of course I was glad to get this run out of the way without much of a struggle.

Surprisingly I noticed only a couple of runners on the trail when I started. There was a wise runner who was done with his run by the time I was getting started. A lot of folks were getting started when I was finishing - either they were going to get in short runs or they would "enjoy" the beach weather.

After the run I headed to my company picnic - unlimited free food, booze and music. Life is good :)

Tuesday, July 18, 2006

Chuck Engle's Seafair report

I just came across Chuck Engle's Seafair marathon report http://www.marathonmaniacs.com/SeafairbyChuckEngle.htm . He's one of those amazing runners - he's on track to run 52 marathons in 52 weeks under 2:50! Well, he thought Seafair was brutal (and given how many marathons he's run) - that must count for something.

After getting in 7 odd yesterday at GA pace, today was my tempo day. I've now run 8 straight days...

Saturday, July 15, 2006

A late start

After going to sleep at 3:30 am, I finally managed to get out on my run by 11:30 am. Luckily, I just had 12 miles on the tap for today. It had gotten pretty warm (75F) by then and I did feel the heat. A longer run might have gotten ugly. I'll have to wake up early for the longer runs coming up - it's only going to get warmer in August!

Friday, July 14, 2006

An hour's run

My first 1 hour run after the marathon (7.21 miles). So it looks like my recovery from Sunday's run is going pretty well. I am on track for a 40 mile week. My post-marathon week mileage for all my previous marathons has been in the 0-12 mile range. There's just about 11 weeks left for Victoria so I really can't afford the luxury of spending time "recovering"!

Wednesday, July 12, 2006

Ramping up after Sunday

I got a couple of 5 mile runs yesterday & today (5.02-45:00 & 5.58-47:00). For now I'll go by feel since this is the earliest I've started running after a 'thon but this is probably the least effort I've put into one as well...

Sunday, July 09, 2006

Seafair Marathon Race Report

Bellevue, WA 7:00 am

I'll keep this reasonably short since I don't have much memorable stuff to report. I had not done much running this year until April when I moved from Boston to Seattle and changed jobs. I had decent running months in May and June so I decided to make use of the opportunity of being able to run a July marathon in "decent" conditions. Imagine the ordeal of running a summer marathon in the heat on the east coast! Given that my training was lacking, my goal marathon was Victoria and this is a brutal course I decided to do this as a "training run". Though to satisfy my ego I had hoped to run it a little faster than a training run so that it wouldn't be a PW.


I though I was in ok shape based on the long runs I had gotten in recently. However, in the race my lack of hill work was exposed. After mile 21, I closed shop - I decided that trying to run up the hills (there were hills all the way to the end) was pointless and would only delay my recovery. I walked them and most of the last two miles. So far it looks like the impact of this run was more like a 20-22 mile long run. My quads etc. are not really sore. The funny thing is that before the race I was worried about having to dodge the half-marathon walkers in the final miles but instead I ended up joining them :) This 14 min PW and my long walk has bruised my ego a bit but I think I will recover :) I don't think I will ever run a "training run" marathon again unless I decide to run another ultra and I hope to be better prepared for Victoria...


A positive from the weekend was that I had a nice FE at the expo with fellow Mongrel SeoulRunner (Cindy) & Mango (Donna). Obviously, Team 1 is ready for a 4th straight-year of RWOL mileage game domination.


My Marathonguide.com comments post for this race:


Course - 1 star
Organization - 5 stars
Fans - 1 star

Title: An exercise in Masochism


Pros:

  • Great organization: packet pickup, expo, race day.
    Very friendly and nice volunteers

  • Awesome finisher T-shirt (finally a race shirt that you can wear).

  • Neat medal

  • A July marathon (the weather this year was inhospitable 66F-70+ at finish & sunny but that was warmer than normal). It's one of the few places in the US that you'll actually be able to run a summer marathon in decent conditions so it fills a much needed void.

  • Decent post-race refreshments. I have seen much worse.

  • A mens-only standing porta-potties at the start. No lines there.

Cons:

My comparison is based on the 6 marathons (MCM, Philadelphia, Boston, VCM, Steamtown, Richmond) and 1 60k (Knickerbocker) that I have run.

  • Course: Brutal. Easily the most difficult I have ever run (including the Boston marathon hills or Knickerbocker - Central park hills). Analyzing the elevation data I picked up during the run explains why. There is a total ascent of 1900 odd ft & decent of 2000 odd ft. The Boston marathon has a total ascent of 900 odd ft & decent of 1400 ft. The Boston and Central park hills are relatively more comfortable to deal with. Some highlights here: You start off with a 500 odd ft ascent over the first 5 miles. In mile 7 you see a steep decent of 233 feet (impact to quads), 100ft ascent in mile 9, 150ft ascent in mile 13, 126ft decline from mile 14.5-15, 112ft incline from mile 16.5-16.8, 100ft incline in mile 19, 155ft decline in mile 21, 156ft incline from mile 21-21.4, 225ft decline from mile 21.4-22. Then there are small climbs all the way through to the end where even a bump has an impact especially considering the earlier course topography. If you run this you definitely need to do significant hill work else you will be exposed.

  • Course Scenery: Western Washington is a very beautiful part of the country. Unfortunately, this course shows off none off it. The closest you come to seeing something scenic is on the Berdie trails. Apart from that you're passing by stores, highways and other uninspiring stuff.

  • Crowd support: Non-existent. You're on your own if you are looking for support from the locals. You have to go to towns like Scranton, PA or Burlington, VT to see the kind of support the runners get there. There the locals seem to come alive for their race on marathon day.

  • You have to pay for the post race massage.

  • Water stops: Didn't appear to be evenly distributed. They seemed to be more concentrated in the sections where the half marathoners share the course with the runners. On a day like today there were parts where I pined for fluids. I wasn't too thrilled with the Gleukos sports drink either but that might have been psychological.

In summary, I do not plan to run this race again until either – the course is made more scenic or the course easier allowing me to PR. Nothing wrong with a challenging course but then it has to have a draw like Big Sur, Mount Desert Island, Pike’s Peak etc.


My race stats:

Temperature 66F-70F
Humidity: 63%-55%


mile 1 - 7:43 (161)
mile 2 - 7:52 (171)
mile 3 - 8:05 (167)
mile 4 - 8:13 (174)
mile 5 - 8:23 (173)
mile 6 - 8:00 (166)
mile 7 - 8:06 (163)
mile 8 - 7:50 (157)
mile 9 - 7:51 (164)
mile 10 - 7:51 (172)
mile 11 - 8:08 (167)
mile 12 - 8:00 (169)
mile 13 - 8:26 (173)
Half - 1:45:43
mile 14 - 8:21 (172)
mile 15 - 8:02 (168)
mile 16 - 8:12 (167)
mile 17 - 8:30 (172)
mile 18 - 8:27 (171)
mile 19 - 8:39 (172)
mile 20 - 8:23 (170)
mile 21 - 8:58 (168)
mile 22 - 8:35 (166)
mile 23 - 9:24 (166)
mile 24 - 8:50 (169)
mile 25 - 12:19 (156)
mile 26 - 12:21 (143)
mile .22 - 1:55 @ 8:23 (167)
Second half - 2:00:05

Avg HR - 166
Chip: 3:45:44 @ 8:37
Clock: 3:45:47

Overall: 110/572
AG: 10/27
Sex: 84/366
Bib Number: 146

Saturday, July 08, 2006

9 more hours...

It's time to head to bed to try and get some sleep before the race. Luckily, I slept well the last two nights and that's what counts on race day. It's a 7 am start so I'll try to wake up around 4 am and head out by 5:45 am.

I met up with Cindy and Donna at the expo. We stood and chatted for about an hour about races and stuff. Weren't we supposed to stay off our feet the day before the marathon?

I also made it to the two seminars they had on. In the first one a Bellevue marathoner who is very familiar with the course walked us through it. According to him there are 10 inclines and 3 hills on the course. What is the difference between an incline and a hill? He said it was more a matter of personal perception. So it's not exactly a PR course. Besides we are heading for a warm race day. The forecast predicts a starting temperature of 60F with a finish temperature of around 68F. Luckily humidity won't be a factor and it might be cloudy. In the second seminar a 2:16 marathoner gave some racing tips. On pacing he said that he still hadn't figured out how to get his message through to the folks he coaches. He has spent so much time going over strategy but when the race starts they just go out too fast (I can relate to that happening in my first marathon - the "feel so good" effect).

The race energy drink is Gleukos. That's something I have never tried and will be trying for the first time at the race. Smart strategy eh :) Well, I think I have a decent tolerance to these things so I should hopefully be fine. I haven't tried the Cliff Bloks that I will be using for the race either but I have heard that they are more palatable than the Cliff Shots I normally use. I tried a couple at the expo and they seem pretty harmless.

Another thing I am concerned about is that the marathon course merges with the half-marathon walk course at mile 20 so that could be akward. If I were walking a half-marathon I would like to walk 5-6 abreast with my buddies. That would mean that the marathoners will have to swerve around them at a time when the marathon runners would be pretty spent.

More after the race...

Thursday, July 06, 2006

2 days to Seafair

Just a couple more days to the Seafair marathon! While I am getting excited my excitement is kind of tempered since this is not my goal race. I'll be running it somewhere between training run effort and race effort. I hope to recover quickly so that I can go back to training for Victoria (Oct 8th). I guess ideally I would be able to run 8s for first half and then pick it up for the next half. While I have no idea where my fitness is right now I will have a heart rate monitor to give me feedback. It's been a while since I've run a race.

After running 5.24 miles yesterday (40 minutes), I just swam today. I'll swim tomorrow as well before getting in a couple of miles on Saturday to loosen up before the race.

Wednesday, July 05, 2006

5k/10k/15k/Half/25k Races Summaries

15 kilometers = 9.32056788 miles
[Too many of you'll end up on this page looking for this :)]


5k

1) Malden Rotary Club St Patrick's, 21st March 2004, Malden, MA
2) AIDS, 6th June, 2004, Boston, MA
3) Fremont 5k, 10th June 2011, Seattle, WA
4) Brunch Run 5k, 6th June 2015, Seattle, WA

8k

2) Beat the Bridge, Seattle, WA - 15th May 2011, Seattle, WA

5 mile

1) Sugar Bowl, July 21st, 2005, Boston, MA

10k

1) Malden Rotary Club St Patrick's, 20th March 2005, MA
2) Whirlaway 10K, 26th June 2005, Methuen, MA
3) Grace Race, 22nd October 2005, Chelmsford, MA
4) SummeRun, 23rd July 2006, Seattle, WA
5) Skagit Symphony Smelt Run, 28th Febuary 2009, La Conner, WA
6) TTRC St Patrick's Day, 15th March 2009, Yorktown Heights, NY
7) Seattle Marathon 10k, August 22nd, 2015

Half-marathons

1) Fairfield - 27th June, 2004, CT
2) B.A.A - 10th October 2004, Boston, MA
3) Boston's Run To Remember - 13th March 2005, MA
4) Bronx - 10th July 2005, NY
5) Autumn Classic - 5th November 2006, Olympia, WA
6) RNR Arizona Half - 14th January 2007, Phoenix, AZ
7) Mercer Island Half - 25th March 2007, Mercer Island, WA
8) Scotiabank Vancouver Half - 24th June 2007, Vancouver, BC
9) Nookachamps Half - 12th January 2008, Mount Vernon, WA
10) Scotiabank Vancouver Half - 22nd June 2008, Vancouver, BC
11) Seattle Half - 30th November, 2008, Seattle, WA
12) Nookachamps Half - 17th January 2009, Mount Vernon, WA
13) Mercer Island Half - 22th March 2009, Mercer Island, WA
14) Mercer Island Half - 20th March 2011, Mercer Island, WA
15) RNR Seattle Half - 25th June 2011, Seattle, WA
16) Scotiabank Vancouver Half - 26th June 2011, Vancouver, BC
17) RNR Virginia Beach - 4th September 2011, Virginia Beach, VA
18) Disney World Half Marathon - 12th January 2013, Orlando, FL
19) Wenatchee Half marathon 2015
20) RNR Vancouver Half - 25th October 2015, Vancouver, BC

Stair Races
1) The Big Climb Seattle 2015

25k

1) Cape Ann, 6th September 2004, Gloucester, MA
2) Cape Ann, 5th September 2005, Gloucester, MA
3) West Seattle Half Ass, 1st February 2015, Seattle, WA

Volunteering

Seattle marathon - 2006 ;2007
Resolution Run 5k 2009, Seattle, WA

Pacing
1) Seafair marathon 2008
3) RNR Seattle 2009
4) Seattle marathon 2009
5) RNR Seattle 2011
6) North Olympic Discovery half marathon 2014
7) Skagit Flats Half Marathon 2014
8) Seattle Half Marathon 2014
9) Lake Sammamish Half Marathon 2015
10) North Olympic Discovery half marathon 2015
11) Skagit Flats Marathon 2015
12) Destination Woodinville half 2015
13) Seattle Marathon 2015

Tuesday, July 04, 2006

Getting started

I've finally decided to start blogging about my running. This has been motivated to some extent by my online running log provider going down. I was told that the server hosting the log was hacked into and they are still evaluating the damage done.

I will be running the Seafair marathon on Sunday so I should have a race report to post here. Apart from that this week should be pretty uneventful running-wise. I will just be running 15 more miles before the race. More details to follow...

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