Sunday, July 10, 2011


What do I do when I don’t feel like running,
When I feel more like just lying around?
Sometimes I do that, I just lie around.
And see that about myself.
But then, sometimes I push myself out there to run
Even tho the predominant feeling is,
I don’t want to.

Fred Rohe, The Zen of Running

There is something to be said about consistency. The nature of repetition is a process that breeds knowledge, development, and adaption. It creates a unique familiarity with whatever it may be that you are engaging in. When it comes to running, this is surely the case. To become good you must do it a lot. What exactly this means is certainly relative to each individual but this is where I am at in that process as of late:

Monday June 27, 2011: AM: 5miles (42min) Easy, Loutete Park PM: 5miles (48min) Easy, Pacific Spirit Park

Tuesday June 28, 2011: AM: 12miles (1:45) Fartlek with hills, Pacific Spirit Park, body and mind was into the effort. PM: 3miles (28min) Easy. Roads

Wednesday June 29, 2011: AM: 7.5miles (1:05) Pacific Spirit Park, poor energy, tired. PM: 3.5miles (38min) Easy, roads, still tired.

Thursday June 30, 2011: PM: 5miles (50min) Larabee State Park. Beautiful trails, terrible energy and annoyed stomach.

Friday July 1, 2011: AM: 16miles (3:13) North Shore. Warm up then 30minute time trial up Old Grouse Mountain Road. Hard effort. More hills. 3500 feet vertical gain.

Saturday July 2, 2011: AM: 9miles (1:20) Pacific Spirit Park. Easy effort with a few pick-ups. PM: 6miles (2:00) The Chief.

Sunday July 3, 2011: AM: 15.5miles (2:51) North Shore. First 7.5miles finding my stride. Did the last 8miles in (1:23). 3100 feet of vertical. Solid on the climbs all day. Most that I have ever climbed up the Seymour Grind.

Weekly Mileage: 87.5miles (16:30)

Monday July 4, 2011: PM: 8.5miles (1:17) Pacific Spirit Park. 8 * 10second steep hill repeats. Rest were easy miles. Legs ok, energy terrible.

Tuesday July 5, 2011: PM: 4.5miles (45min) Roads. Easy. PM2: 3.5miles (33min) Roads. Easy.

Wednesday July 6, 2011: PM 3.5miles (32min) Roads. Easy. PM2: 4.5miles (46min) Roads. Easy.

Thursday July 7, 2011: PM: 11.5miles (1:40) Pacific Spirit Park. First 6 were easy and last 5.5 were tempo with one solid climb. 1000 feet vertical. Physically spent by the end.

Friday July 8, 2011: Noon: 4miles (35min) Roads. Super Easy but decent pace. PM: 6miles (1:10) North Shore. Technical and hilly loop. Legs and mind never got into it. 1300 feet vertical. Poor effort.

Saturday July 9, 2011: AM: 28miles (6:45min) North Shore. First ¾ of Knee Knacker course plus return to Cleveland Dam. 8200 feet vertical. Great day. No complaints. Surprised with my energy and ability to run most hills all day.

Sunday July 10, 2011: AM: 9miles (1:30) North Shore. Beautiful morning. Magnificent trails. 1300 feet of vertical. No soreness from yesterday and legs were spry. Could have kept going for a lot longer.

Weekly Mileage: 83miles (16hrs)