Memorial Day Weekend Maintenance Miles

PictureUp Chinscraper!
Whatchya doin' MDW?
Nada. You?
Nathan. ​You wanna run in the Chuckanuts?
Sure.
Dope.
Ran into the woods with a new running bud; lived, laughed, breathed, smiled, thrived.
"Trail Runners are Lazy Parasites." (H/t Outside Mag for the extra motivation)
Double (Black) Diamond Trail = Chinscraper.
~26k on the trails of the Chuckanut Mountains. [str^v^, move]
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"Fuck you, Somer. The watch is pink." <3
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Still got it. Aka: doing my best "Ely Gerbin at White River." PC: Somer Tachiyama. (click image for reference)
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Rewritten directions that include chinscraper!
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Having Fun.
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Having Fun. Part 2.
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Sunlight finally filtering through.
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"Levitating" in the Calderas. #SRCBrooks
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Capturing the photo for the puuurrrfect Memorial Day quote. (click image to find out what it was!)
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Before cleaning the lens. 'twas foggy at the top.
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That's better.
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Getting better on the downhills all the time.
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Obligatory chuckabutt snap. #chuckabutt □
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Okay. *WE GET IT!* (Having Fun. Part 3)
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WAs tHiS reAL?? ArE yOU rEAL?? ✌️❤️

Runners take your mark...

💥

PicturePhoto credit: David Edgeworth
And we’re off!
Starting the 2019 racing season with a 'W!'
2019 Tukwila to Alki Half Marathon
​​One hour, twenty-five minutes and nine and a half seconds ***FOR THE WIN!*** Back to back victories on this 21.1 kilometer course along the bicycle/pedestrian paths and back roads from the Tukwila Park & Ride, up and around to Alki Beach Park in West Seattle. ‘twas a beautiful day! Unlike last year, the conditions were almost ideal -- the gentlest of breezes and the coolest of temperatures.
PicturePhoto credit: David Edgeworth
Highlights:
  • Winning again (obviously).
  • ~Twenty seconds off of my p.r. and a two-minute improvement on last year’s effort.
  • Greeting other people: runners, cyclists, walkers, along the entire route.
  • Being chatty with Ian (P2) and Troy (P3) through the first 4k.
  • Overcoming a whole lot of pre-race doubt.
    • First race since my injury at the end of November.
    • Fairly oblivious to what pace would feel appropriate over the half marathon distance.
  • ​The Weather:
    • 38degF (3.5degC) no wind at the start, 42degF (5.6­degC), gentle breeze through the race and at the finish.
    • My hands even stayed relatively warm!
    • 🌞​
Photo credit: David Edgeworth

2018 Runner Recap! 🙏

Fool of running. (A) running full.  Okay. Reverse that.
2018 was one for the books:
15 races.
​4800+ kilometers.
3000+ miles. And a whole lotta smiles!
Below I have compiled an EPIC SLIDESHOW of images from last year’s running and running-related adventures.
Images include those that were taken by me, taken of me, or taken  by someone else using my camera or mobile device.
​Thank, thank, thank you to those of you who were part of my running world last year. Let’s do it again in 2019!
Yours in fist bumps and split shorts,
​A-a

RUNNING OUTINGS INCLUDE: ​SEE ALL OF THE STILL AND MOVING IMAGES HERE!
<https://photos.app.goo.gl/13uvQfkZHjWM85WE6>

2018 SRC Cross Country Season! 🏃‍♀️🏃‍♂️⚒️👊💪​🔥

​Aaron is thrilled to reprise his role as XC yearbook editor *AND* as a solid middle of the pack to solidly in the back of the pack contributor to the ‘B’ team for the 2018 season! He continues to aspire to adapt a *DEVASTATING* kick like Ryan Nicholas Parker and the *BALLS TO THE WALL* moxie of Trisha Steidl and Paul Young. Aaron is determined to retain his title as the “best dressed in split-shorts.”

[Many thanks to Nike for making your shorts just the right size and color, to Coach Uli for making me feel like I have a plan in place to improve on last year’s results, and to Sulley for offering the warm cat cuddlez that I’ll need after one or two wet races this season.] 

***XC IS BACK BAY-BEEEEE!!!***

Mid-season form

2018 PNTF Championships

Lower Woodland Park, Seattle, WA, USA
​11 November 2018
Official Results: here!
Photos: here!
6ks for the Masters. 6 faster ks for the Women. And 10 slightly painful-though-not-too-awful kilometers for the non-masters, manboys!
FULL REPORT PENDING
[WATCH THIS SPACE!!!]
Highlights:
black shorts, blue skies, prize monies, Seattle Gummy Company gummies, SRC Skyblues, famous people, results recap, fans!, etc...

2018 Western Washington University Classic XC Invitational

Sudden Valley Golf Course, Sudden Valley, WA, USA
​20 October 2018
Official Results: here!
Photos: here!
Running on a golf course. Taking one back for nature!!
WATCH THIS SPACE
[Add other zany thoughts here]

Early season races

2018 Emerald City Open

Lower Woodland Park, Seattle, WA, USA
​6 October 2018
Official Results: here and here!
Photos: here!
After a few weeks off from racing, the club’s men’s and women’s teams were back in town for this classic cross country race in the Lower Woodland! The women finished 4th out of 6 as a team in the 6k race and the men were once again 3rd (out of 5) over the 8 kilometer course, on a delightful early October day in the Emerald City.
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Team, season, and Woodland Park 2k loop debuts, and a curious absence from the club’s leading troublemaker were the highlights of the club’s outing on Saturday. In the women’s 6k, the watch-less Trisha Steidl (24:21, 13/60 oa, 1/9 SRC), despite not tracking her pace -- or her time! -- secured top spot on the team for an SRC masters lady for the second race in a row. Lora Elizabeth (née Laura Goodfellow, 24:48 18/60 oa, 2/9 SRC) followed her heart -- and presumably her “lover” --  to a strong finish and another 2nd place for the team. Ten seconds and two places back was Natalie R., (24:58, 20/60 oa, 3/9 SRC), followed by QOM, Emma Saarel (27:18, 40/60 oa, 4/9 SRC), who descended from the mountaintops to finish a respectable 4th on the ladies squad. Rounding out the top 7 for the SRC women were: Anna McConnell (27:26, 42/60 oa, 5/9 SRC, SRC XC debut!), the ever-PR-seeking Katelen Phelan (27:34, 44/60 oa, 6/9 SRC) and Mona Deprey (27:51, 46/60 oa, 7/9 SRC). Jennifer Rozler (28:48, 53/60 oa, 8/9 SRC) and Mandy Lozano (32:03, 59/60 oa, 9/9 SRC, SRC XC team DEBUT!) persevered over the tough Woodland Park course to complete a respectable showing for the Sky blues! [continue reading below...]
photos courtesy of Karina Saunders, Cara Sumi, Laura Goodfellow, and Samir Rahman. Thank you!!
In the 8k race, there was a familiar face upfront for the Sky Blue dudes. Serial napper, and Microsoft 5k champ from ***THE DAY BEFORE***, Douglas MF Jordan (26:44, 7/100 oa, 1/19 SRC) came 7th and took top spot on the team. Over a minute later, SRC finally had their second guy across the line, no, not Herb Sitz (DNF, rest that hammy, Herbert), but Jarrett Kunze (27:53, 21/100 oa, 2/19 SRC). Jarret made his SRC XC debut over the weekend, is originally from the pristine woods of central New Jersey, and is now just another one of our dirtbag runners living in West Seattle.
Three, four, and five across the line were no strangers to the hill and dale of the Lower Woodland -- seasoned cross country vet, Brett Winegar (28:29, 33/100 oa, 3/19 SRC), Oh Captain, my Captain, Joe Kelly (28:54, 38/100 oa, 4/19 SRC), and Seattle Gummy Co. (check them out!) and Breathe Right Strip ambassador, Aaron Roche (29:20, 43/100 oa, 5/19 SRC) rounded out the top 5 for the squad.
Hot on their heels were a tight pack that included the team’s second fastest eater, Ryan Nicholas Parker (29:35, 50/100 oa, 6/19 SRC), Bryan Buckalew (29:40, 52/100 oa, 7/19 SRC), who is still shaking off his baby weight, our soon-to-be teammate abroad, Sir Spencer Gaddy, MBE (29:51, 54/100 oa, 8/19 SRC), and Zach Dietz (29:52, 55/100 oa, 9/19 SRC) one of our newest mates, and a damn strong addition to our middle of the pack lads.
Just outside of 30 minutes was Ian McMorran (30:07, 60/100 oa, 10/19 SRC), whose beard was in absolute mid-season form even though his pace was slightly off of it. After him were Dr. McDreamy, Stephen Walston (31:31, 71 oa, 11/19 SRC), and then Richard “Speedgoat” Waters (32:10, 75 oa, 12/19 SRC), E-Foods Adam Hewey (32:31, 78 oa, 13/19 SRC), Competitive eater TJ Charlson (32:43, 80 oa, 14/19 SRC), the ever-so-cheerful and humbled by the Lower Woodland, Daren Toy (33:17, 83 oa, 15/19 SRC), Sgt. Shad Birkholz (33:35, 84 oa, 16/19 SRC) -- who made his lifetime XC debut!!, Andrew Lingbloom (33:50, 87/100 oa, 17/19 SRC) who shook off the rust and brought it home well under 7-minute pace, Steve “Snoqualmie Valley” Heaps (34:21, 88 oa, 18/19 SRC), and, finally, with his SRC XC debut, Mr. Eivind Morris Bakke (35:06, 90/100 oa, 19/19 SRC).
Parting thoughts: another consistent turnout for both teams! When compared to last year’s ECO, we had the exact same amount of finishers on both sides -- 9 women, 19 men. Pack times: SRC Women: 1 thru 5, 3:05, 1 thru 7, 3:30, avg. (top 5) 25:46 (4:18/k, 6:55/mi), Men: 1 thru 5, 2:36, 1 thru 7, 2:56, avg. (top 5) 28:16 (3:32/k, 5:41/mi).
Excellent work this weekend, team! On to the next one! WWU Cross Country Classic, 10k, Sudden Valley Golf Course, Bellingham, WA, USA, 20 October 2018
#seattlerunning #xcszn #xcsznbaby

2018 PLU Invitational

Pacific Lutheran University Meadows, Tacoma, WA, USA
​15 September 2018
SRC XC SZN Opener! Finally!
3 & 4 loops, 6 & 8 kilometers, and 12 to 14 years in the bank against these college-aged lads. 🙌
After a false start that had us scrambling to find a race to fill the void left by Sundodger, we got confirmation that the team would be welcomed with open arms by the race directors of this annual, early season competition.
The team travelled to *gulp* South Tacoma for the 2018 SRC XC SZN curtain raiser! We had 6 women and 10 manboys suit up for the PLU invitational on the last Saturday of the Summah! The women’s team joined Whitworth University (1st) and Whitman College (2nd) on the podium and finished 3rd, besting ***SEVEN*** other collegiate teams! On the men’s side, the SRC Skyblue dudes also came 3rd, losing out to the DIII George Fox University Bruins (1st) and hosts Pacific Lutheran University (2nd), but sent ***EIGHT*** colleges home crying in their sippy cups.
Staring for the SRC Ladies: Marlene Farrell (22:59, 3/92 oa, 1/6 SRC), Laura Goodfellow (24:01, 13/92 oa, 2/6 SRC), Jackie Kehoe (24:16, 18/92 oa, 3/6 SRC), Mariangela Cruz (24:21, 22/92 oa, 4/6 SRC), Natalie R. (24:34, 25/92 oa, 5/6 SRC), Kate D'Orazio (25:02, 42/92 oa, 6/6 SRC)! Excellent results! Pack times: 1 thru 5, 1:35, 1 thru 6, 2:03, avg (top 5 ), 24:02 (4:00/k, 6:27/mi)! 
On the men's side, there were some standout performances, for sure! In preparation for the Victoria Marathon, Dan MF Sloat (25:04, 1/93 oa, 1/10 SRC) tempo'd the easy PLU Meadows and finished First overall! 🏆👑🥇​  Behind Dan were: Doug Jordan (26:02, 4/93 oa, 2/10 SRC), Rob Bond (26:50, 19/93 oa, 3/10 SRC) -- also prepping for Victoria, then a close 4 & 5 for Joey K. (27:26, 27/93 oa, 4/10 SRC) and Shoeless Joe C. (27:27, 28/93 oa, 5/10 SRC).  Making his SRC debut was Coach Dude, Shoes & Feet and NWTR perennial champ, Adam Stuhlfaut (28:18, 49/93 oa, 6/10 SRC). Finally putting together a solid race strategy and digestion plan was our seventh finisher, A-a Ron Roche (28:47, 61/93 oa, 7/10 SRC). Finishing up for the Sky Blues dudes were: Ian McMorran (29:12, 70/93 oa, 8/10 SRC, Austin Meyers (31:23, 83/93 oa, 9/10 SRC), who also made his SRC XC dude after some solid summer training, and, wrapping it up for the team was TJ Charlson (31:35, 84/93 oa, 19/10 SRC). ​ Woot! Nice work, team! Pack times: 1 thru 5, 2:23, 1 thru 7, 3:43, avg (top 5 ), 26:34 (3:19/k, 5:21/mi) BLAZING!

❄️🏃‍♀️Springtime with SRC!🏃‍♂️❄️

Racing and training during my week abroad

The Joe Hourigan Memorial, Midleton AC 5 mile road race,
Midleton, Co. Cork, Ireland
3 May 2018
PictureRiding the pain train all the way to the line! □ photo courtesy of Gearóid Ó Laoi
Tl;dr
  • This was my first interna-tional race; I raced patiently and wise.
  • The event hosted 600 runners from various athletics clubs in Co. Cork in Southwest Ireland for a local race starting at *8pm!* on a Thursday night!
  • 'twas a spectator friendly evening. The course was woven through the countryside on roads that were lined with stone walls, spotted with cow poop, and are closed to traffic during the event. Locals come out from behind their walled compounds to cheer the racers passing by. I couldn't get any of my cousins to stick around during the race, although the various Irish folks cheering us on was helpful enough.
  • The entry fee for this race was €10.95! (That's pronounced "ten Euro ninety-five or SUPER EFFIN' CHEAP!)
  • For 11 quid you got: a pre-race gala and post-race party with food and drink, a tote bag with the race logo that contained a Mars bar, a banana, and postcards about the local sponsors and clubs. Chocolate milk was handed out by local dairy farmers at the finish. I passed on that last option. NAF of cow's milk, but I appreciated the gesture!
I raced internationally for the first time. And raced pretty dang well, as a matter of fact -- 30'12" chip time, 36/594, and 1st American (1/1)! 🤣 🇺🇸🇺🇸. A 36-second p.b. at the five mile distance when compared to the 30'37" 8k (30'48" 5 mile, converted) at last September's UW Sundodger.

About two days prior to the start of my trip and less than twenty-four hours away from the disappointment of the Top Pot race, I signed-up for my first international competition. Of the few, specific goals that I have, developing a smart, race strategy has been one that I haven't worked on. Having just raced on the weekend, I decided that checking the road race calendar in Cork during my visit might present me an opportunity to feed two birds with one seed -- one, race abroad for the first time, and two, jump into a race with silly expectations in an attempt to work on my race sharpness.
 The 5 Mile Road Race put on by the Midleton Athletics Club looked like the perfect option to keep up the momentum and sharpen the racing tools.

I was emotionally prepared in my approach for this race. Sure I had a goal for my pace (3'45"/k) and for overall time (30'00"), though I took some pressure off of myself by prioritizing racing tact over speed. Patience was also a characteristic that I displayed. When I was in a group running slightly slower than my preferred pace, I bided my time and waited for another lad to bridge the gap to the next group rather than to go at it alone.

I got a bit of course intel at the start line. The first and final mile were net downhill and miles three and four were the hilliest and net uphill. The last 800 or so meters were down an agonizingly straight and narrow corridor. This proved to be a bit of a mental challenge.

I tried to hold it together up to mile 5. The last 1.6k was a stretch I tried to run hard; I was a tad psyched out by the final 800m and how it looked endless. Once I reached that corridor,  it felt like I locked it in and *RODE THAT PAIN TRAIN* all the way to the line!
Really pleased at how patient and relatively consistent I was during this race.

Other notes:
  • This part of County Cork is not highly populated. I was amazed by the pre and post-race carnival-like atmosphere for an event that late in the day. The amount of food and refreshments made available to anyone at the party was astounding when compared to such a low cost of entry (€10.95!).
  • This event was in its 35th year. The team of Midleton Athletics Club volunteers were well equipped to handle the crowd, registration, and the checking of any gear. The course was very clearly identified and accurately marked by the miles.
  • Weather:
    • Start: 8pm 12° C, light rain, 13km/h wind out of the west
      Finish: 830pm 11° C, mostly cloudy, 13km/h wind out of the WNW
    • ​This race is in Ireland. Finbarr (my cousin) is constantly down on the weather here. I’ve yet to experience anything but blue skies, unicorns, and rainbows that lead to pots of gold, of course. I suppose historically this race has been run under all conditions — rain, snow, wind, more rain, and more wind. The conditions on the 3rd of May 2018 were near ideal for a race at the five mile distance.
​
More info and photos here:
photos courtesy of Cork Running Blog, Gearóid Ó Laoi, and Midleton Athletics Club Facebook
Weekend WERK with the Leevale Athletics Club
5 & 6 May 2018
​Saturday at "The Farm."
On the cool-down at Thursday's race, I got a heads-up about Leevale AC's saturday workout out at the Curraheen Road Sports Ground -- locally known as "The Farm." Brian Kearney (5th overall at the Midleton 5 Mile) mentioned that they'd meet there 'round 9:30a and do the workout that coach Donnie prepared. Donnie being the renown Ireland Athletics coach Donnie Walsh (more about him, here).
​Highlights:
Sunday "Super Chill" 28k long run 'round the Lee River valley.
Reconnected with Mark after the workout on Saturday to find out the meet spot for Sunday's long run.
Highlights:
  • The start was moved from a Blackrock cafe to Ramen near Dennehys Cross.
  • I almost missed the group! I saw them running away and then turning around to come back and grab me! Phew!
  • ​2 hours plus with complete strangers and an Ireland Olympic Marathoner, Lizzie Lee -- Lizzie's comment about how it would be odd to have coffee with a complete stranger for that long, but running  together for that long is totes normal!
  • Saw a sign for the Edelweiss B&B somewhere off of the Lee Road. This made me belt out a few of the tunes from The Sound of Music.​
  • Knackered! Was at my limit for a run that long at the pace we ran `4'25"/k. The week's running and travel was taking its toll at around kilometer 15 on this one.
  • ​Excellent route through the Lee Valley and back through Ballincolig and through the Gunpowder Mills park one more time this trip.​
  • Lizzie, who had a "tenner" that was literally burning a hole in her pocket, offered to buy me and John fizzie drinks from Tesco at the finish. Fizzies from Lizzie! Who could resist?! The pineapple and grapefruit LiLt was calling me name. Turned out to be a popular choice!
photos are an assortment of personal snaps and some taken by Gearóid Ó Laoi

Top Pot 5k Doughnut Dash

Green Lake, Seattle, WA, USA
29 April 2018
[watch this space]

Magnuson Series Spring into Action 15k

Sand Point, Seattle, WA, USA
24 March 2018
Magnuson Series 15k. 3, ~5k loops. 1st overall (1/13) in 15k @ 60'21" officially. Only felt the heat from general internist and fellow Team RunRunner Milah Frownfelter, M.D. teamrunrun.com/milah-f/ She finished just outside 63'.
Pre-race goal: improve on last year's result: 3rd overall. Target time, sub-59' (3'56"/k). I felt very controlled through about one and a half loops. I was right around four minutes per kilometer through 7k. 

Finish line vid. couresy of @Paulheartsdolphina (Paul Huynh)
The wind started to get to me a little by that point. As usual, I was running solo most of the race. For the first loop, I ran right around two people who were doing the 5k. After that, it was just me and my thoughts, while trying not to lose too much time into the wind. On the turnaround point at the shore, I saw p2. She was ~300m behind me after the first lap. 
At the end of the 2nd lap she must have lost more time. On a few of the sections that look back on each other, I glanced for her and didn't see her. After Kite Hill on the third lap, I just told myself to keep it together until the "turn" for home and victory is mine. Some of the tight twists and turns slowed me down slightly. I felt the fastest once otw back from Sportsfield Drive and NE 65th St (the southwestern corner of the course). From there, back to the start/finish was a favorable wind.
I'm a little bummed I didn't get under 60'. The last k was run hard, for sure. I definitely lost my bid for a fast time after the last time up kite hill (start of the 3rd lap). Happy about the win and happy that all of the fast peeps were running shorter races. The winner of the 5k went under 16' and I didn't beat everyone running the 10k this year.

❄️🏃‍♀️Putting in the werk this Winter!🏃‍♂️❄️

Lake Sammamish Half Marathon

Redmond & Issaquah, WA, USA
10 March 2018
PROJECT 1:24 WAS A SUCCESS* I set a new personal record by 2 minutes and 27 seconds! The overall time was 1h24'49" with a pace of 4'01"/k and was very close to the original target. I crossed the line, threw up my arms, did a couple fist pumps. I think I clapped or something, then got very emotional behind my sunglasses. After a rough end to my week and a whole lot of doubt during the race, coming to a realization that all of the sacrifice, all of the time logging the ks, and all of the *WERK* had been worth it, I was in quite an emotional state. The tears of disbelief soon turned to smiles of joy! I got pretty dang close to the planned goal of 84'. And even closer to the original plan of 4'/k.
*this title can be misleading. Since I didn't run slower than 1:24:59, then I guess it has to be considered a successful 1:24:XX race.
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Post-race with the SRC Squad! Way to go, team!!!
Tl;dr. P.R. race. I was cold, had a whole lot of doubt during the race, and was emotional after crossing the finish line. I found a new place where my body chafes -- spoiler alert, it’s at the intersection of my underarm and *SIDEBOOB*, where the arm sleeve terminates. You were a strange race, Lake Sammamish. I hate you and I love you! PROJECT 1:24 was a SUCCESS!
***********************

Training

In training for this half, I had done a lot of  *TEMPO RUNS*. This type of workout is what I have found to be the best way for me to prepare for a race of this distance. The intent of these workouts is to run at a pace that is comfortably uncomfortable for an extended period of time. By having a good base going into this training cycle and somehow avoiding any setbacks, I was able to get the length of my tempo runs up to 15.5k about 8 weeks out from the race and did others that were 11.2k (7mi), twice (here and here), and one, the week before the race at 6.4k (4miles). *BIG UPS* to my Seattle Running Club teammates and Team RunRun coaching support for their guidance, camaraderie, and companionship during many of those workouts. There were some trying efforts, especially during those wet and weary winter nights that made it extra punishing. Thank you!!!
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Cold, Saturday morning lakeside tempo run with the SRC weekend gang. It was cold on many of these mornings!!
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Hanging with Coach Uli over Thanksgiving was a nice respite from the XC season training. Thanks, ULI!!
Other quality workouts included interval workouts run at threshold pace up to V02 max pace: 5x1600m track workout, 3xGreen Lake inner loop, modified 1000m intervals, and a fast finish long run that was 🔥!
The training prepared me for one of the fundamental skills necessary for a good race: *EVEN PACING*. I am a classic fast starter and slower finisher. Those who know me know that have a tendency to be over eager about things. Those who have dated me know even more about this. Hey, I’m working on it!! In fact, this was something I tried to focus on quite a bit throughout the 2-plus months of training -- start off patiently, get into the groove, and feel the pace.

Race feel // jacked-up mile markers

I had to go by feel during much of the race. Using that as the primary guide, I would glance at my watch just about as frequently as normal -- probably every 400m if I'm honest -- and adjust based on what the instantaneous pace on my watch was showing, what the course’s mile markers were showing, as well as adding some logic to make an appropriate adjustment.
The adjustments were all the bit more stressful considering I had very little confidence in the course’s markings. At each marker -- every other mile for the first 6miles -- I was getting significantly slower at each checkpoint. This was very discouraging. Even though my watch was just about on 4'/k each time I glanced down, I was slowing significantly throughout the race?!? Something couldn't be right.
I felt very smooth and controlled through 10k. At around that point is where I started to feel a bit taxed from the effort. I guess the handful of faster ks at the start (3’55” - 3’58”/k)  were starting to take their toll. That, combined with losing confidence about where I was in the race had me losing my focus -- was the 10k on my watch even remotely close to where I was on the actual course?
Everything else felt pretty okay at that point. At around the halfway point of this race, it felt just like all of those cold, early Saturday morning lakeside tempo workouts. It was getting progressively uncomfortable, though certainly not to a point where I felt I was slowing significantly. My time at that point was right at around 42 minutes. It would have been nice to have realized this in real-time. However, no data was to be trusted during the race. No data was safe!!!
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Still feeling smooth and keepin' it together on the shady Eastside trail. Ah yeah, my hands and face were cold!

Cutting through the bull sh!t // mid-race doubt

Looking back, it was from kilometers 12 through 16 where I lost the most time. Excuses here are a combination of losing focus due to the monotony of this part of the course -- I'm pretty sure I zoned out a few times and dropped down to normal pace. Also, being mentally anguished and increasingly confused at the mile markers. Lastly, this was a very shady part of the course and my hands and face were getting colder each stride. Ugh, still dreaming of a race that I can run w/o half tights and two pairs of gloves!!!
By the time we got back off of the gravel and were approaching the state park, I found myself among a few people speeding up and slowing down. I noticed the turnover of a runner who passed me and I tried to replicate it. This helped me big time in kilometers 18 and 19. Increasing my stride rate and being able to catch a couple people who were slowing down more than I was gave me some purpose in a race that I thought was lost long ago.
A huge mind f*ck was when I did a calculations after crossing their 10mile mark. I looked at my watch and I was about 66'40” into the race. This was extremely depressing. I thought even if I run goal pace -- 4 minutes per kilometer * 5 kilometers = 20 minutes -- for the last 5k I'll only barely break 87'! That was a moment where I just about lost my shit.
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Levitating! And Floating towards the finish line!
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Craning my neck in search of the finish line. How close is it??!

Finish!

When we entered the park, I started to get a bit curious about just how much farther we had to go. I don't think I looked at my watch to see the overall time until I could just about see the finish line. Being a tad surprised at how close we were to home, I only started my kick from only about 200m out.
I saw the clock counting upwards and it hadn't yet hit 1:25! Whoa. What in the actual fuck! I’m really really close to this. The rest was a blur as I crossed the line somehow under 85 minutes. Cue: chills down my spine, tears welling up in my eyes, goosebumps all around. It was great to feel that after the race. First anger, then exaltation! You were a strange race, Lake Sammamish. I hate you and I love you!

Stats! Splitz!

km splits from watch
1) 1000m @ 3'58"
2) 1000m @ 3'55"
3) 1000m @ 3'56"
4) 1000m @ 3'55"
5) 1000m @ 4'00"
6) 1000m @ 3'58"
7) 1000m @ 3'58"
8) 1000m @ 3'57"
9) 1000m @ 4'03"
10) 1000m @ 3'59"
11) 1000m @ 4'01"
12) 1000m @ 4'07"
13) 1000m @ 4'03"
14) 1000m @ 4'04"
15) 1000m @ 4'08"
16) 1000m @ 4'06"
17) 1000m @ 4'02"
18) 1000m @ 4'04"
19) 1000m @ 4'03"
20) 1000m @ 4'03"
21) 1000m @ 3'57"
21.17) 170m @ 32"
mile marker laps from watch (attempt to click watch at any mile marker I saw). Also, these markers were absolute gar-bage.
1) ~2mi 3.28k @ 12'55"4 3'56"/k
2) ~4mi 3.34k @ 13'15"9 3'59"/k, (6.62k) 26'11"3
3) ~6mi 3.36k @ 13'21"2 3'59"/k, (9.98k) 39'32"5
4) ~7mi 1.65k @ 6'43"8 4'04"/k, (11.63k) 46'16"3
5) ~8mi 1.67k @ 6'46"7 4'03"/k, (13.3k) 53'03"0
6) ~9mi 1.68k @ 6'52"8 4'06"/k, (14.98k) 59'55"8
7) ~10mi 1.66k @ 6'45"6 4'04"/k, (16.64k) 66'41"
8) ~11mi 1.68k @ 6'48"4 4'03"/k, (18.32k) 73'29"
9) ~13.11mi 2.86k @ 11'22"4 3'59"/k, (21.18k) 84'52" (if the Based on the distance read out from my watch, the finish line was ~2.86k from the 11mi marker. that means the course was short by 530m or that somewhere along the marking, the mile markers were offset by that amount)

Sharing my WERK!

10 weeks of training, 68 days run, 2 days off
​1)      106.3k, 8h17’, 969m elev
​2)      113.9k, 8h47’, 1289m elev
3)      103.6k, 8h24’, 1590m elev
4)      107.8k, 8h44’, 1892m elev
5)       90.4k, 6h57’, 673m elev
6)      100.6k, 7h46’, 1126m elev
7)      102.3k, 7h41’, 1032m elev
8)      110.8k, 8h47’, 1354m elev
9)       84.6k, 6h27’, 859m elev
10)    83.5k, 6h50’, 483m elev
___________________________________________________________
Totals: 1003.8k (623.7mi), 78h40’, 11,267m (36,965ft)

Photos!

Mixture of images from the race, after the race, and workouts leading up to it.

Tukwila to Alki Half Marathon

Photos courtesy of Keith Collingwood and the Green River Marathon Series!
Q: Can I race this as a workout, wisely, and with a patient strategy??
A: Yes, yes, and yes! 87 and a quarter smart. patient, and comfortably uncomfortable minutes *FOR THE WIN, BAY-BEE!*
Picture
*THUMBS UP* As I ZOOM'd past the Mile 6 aid station.
Tukwila, WA, USA
27 January 2018
Picture2015 Tukwila to Alki Half.
I signed-up for the second time to run this very minimal road race put on by the excellent folks of the Green River Marathon Series.  In the middle of a training cycle for the Lake Sammamish Half in March, I planned to run this race as a long tempo and even split at 4'15"/k pace (6'50"/mi), and to only *CHASE THE GLORY* if it seemed within my grasp. Well, all went according to plan: I ran it as a long tempo *AND* took down the *VICTORY!*
Untitled
Video at the start courtesy of David  of Green River Marathon on Flickr. (rotate mobile device to view full screen)
PictureAnd we're off! Troy & Regina beside me at start.

​After the "gun" sent us on our way, I noticed that the lad that bolted to the front was someone who had beaten me in a race before. It was Troy, 2nd place finisher from last year's 11 mile Cedar Mountain Trail Run! This was perfect. By running a safe distance behind and not in front, I'd be able to pace off of him and stay within myself for the early part of the race -- something that I have difficulty doing.
As I was stalking first place Troy, I found myself equidistant between him and third place runner Ian Field. Ian was probably monitoring my moves just the same. I could hear the thrum of his race flats scurrying across the damp pavement closely behind me. Listening to this tested my patience, for sure.
SIDE NOTE: One of the most anxious feelings is the feeling of being chased. It's also an excellent way to make sure you keep up your pace! Because if you slow down and you are caught, *YA DEAD!* I did not want to die that day and I did what I could to keep an equal distance between Troy and Ian.
Sticking to the plan long enough, I was able to stay patient up to about 7k. Four and a half miles felt like it was long enough to play this game of man in the middle. At the southwest corner of 14th Ave S and S Henderson St. I absolutely *BOMBED* past Troy when he, get this, *DECIDED TO HIT THE CROSSWALK BUTTON*. I said "*'EFFF' THAT!*" and flew right through the intersection as we were approaching the first hill.
From that last time I ran this race, I anticipated when the South Park hill would arrive (7.2k). In my memory, it was a bit more steep. Though, in actuality, it was still a pretty respectable 13.6% at its steepest part over the 200m stretch. Knowing that the hill was soon approaching, I carried some good momentum going into it and hit it pretty hard.
********************
*KUDOS* to my Seattle Running Club XC and Team RunRun coaches for all of the hill workouts over the past few months! 🙏🙏🙏 Running this hill intelligently allowed me to put some distance between me and P2. From that point on, I ran solo all the way to the finish -- a whole 14k (~8.5mi) by my lonesome. Talk about anxious -- 8.5 miles while being chased by 52 other runners! *AYY!*
********************
Once off that hill and back on the flats, I was able to get back into a rhythm. I cruised through South Park, underneath the 1st Avenue Bridge, and past the one and only aid station at the 10k (~6.2mi) mark, and reset my focus for the next challenge.
Coming up on the course would be a couple tricky turns and intersections on the Duwamish Trail: a quick visit through Terminal 107 park, across traffic and W Marginal way to the other side to get back to the Duwamish Trail. The route would continue up the course's second momentum breaker: a short hill underneath the West Seattle bridge, then a complicated traffic intersection, and a turn onto the West Seattle Bridge trail.
Having run through this area many times, it was easy for me to assess the traffic situation, then run safely, and diagonally, through the intersection, rather than orthogonally at the crosswalks. Putting to use these strategies enabled me to stay in-between 4' - 4'15"/k the rest of the way up to Alki.
From the turn off of the West Seattle Bridge trail to the Alki Trail (15.5k, ~9.5mi), the race course felt the full benefit of a nice tail wind. We paid a fraction of it back once making the turn for home at the northern most point of the West Seattle Peninsula -- where Harbor Ave SW turns into Alki Ave SW.
At this spot, gale force gusts (50k/h, 32mph gusts, 32k/h, 21mph avg)  were coming at us strong. To address this, I shortened up my stride and *TRIED NOT TO PANIC* as I convinced myself that the wind was only there to *THWART MY PLANS* for my first victory in 11.5 years. Seriously, who else thinks that when it's windy, it only affects you and no one else?!?
Picture
Thankfully, I had about a two minute lead on the new P2. I kept my cool and crossed the line well ahead of any pursuivants. *VICTORY WAS SO SO SWEET* and the *FIVE MINUTE PR* wasn't bad, either. I let out a *BARBARIC YAWP*, praised the Salal, and thanked Sulley for her generous *KITTY KARMA!* Good werk, team! Just give me moments...
Picture
*GEAR!* Shoes: ASICS Hyperspeed 7. socks: Saucony Inferno No Show Tab socks. bottoms: ASICS 9.5" Sprinter shorts (b/c of the wind and b/c they had a zipper for my car key). Top: Flying Lion Brewing, Five Ultimate Singlet. FLB FTW!, Head: Buff UV Multifunctional Headband.
TAGS: Seattle Running Club, Team RunRun, Flying Lion Brewing, Green River Marathon, Glory Chasing, Once a Runner

CHAMPIONSHIP SEASON!

Chasing the Glory in November and December

2017 USATF Club XC Championships

“Five Across the Line!”™
​(subtitle courtesy of E. Williams)
8-10 December 2017
Lexington, KY, USA

Six of us SRC dudes convened on the Bourbon and Horse Breeding center of the Universe for a 48 hour outing in Northern Kentucky. Make no mistake, there was nothing "northern" about Lexington. It was the south, y'all.

Original .gif created from "flybys" by Strava Labs
Picture
To just about *no one's* surprise, all team members made it to SeaTac for the on-time, early departure. We were headed for Kentucky! Yee-haw!!
After landing at the Cincinnati/Northern Kentucky airport, we shuttled to the rental car area to pick up our team transportation. Mr. Dan Sloat was gracious enough to have reserved our team bus -- not an actual bus, but the next closest thing: a GMC          Yukon         XL        Power       Stroke      Diesel     Hemi    Smith   &  Wesson Edition with MULtipLEgUnRAcKSaNdSTORagEforALLofTheRoADkiLLwePLaNNEdTOmoWdOWn 😑.
The next order of business was to find our B ‘n’ B in Lex-Town. Some sweetheart property owner in the heart of Lexington near the Red Mile Road and Racetrack was daring enough to rent us her home for the weekend. You really are rolling the dice when you rent your space to a bunch of post-collegiate, professional class men with various tolerances for alcohol. As it turns out, these cross country teams can get pretty rowdy. Luckily for the owner of 510 Pyke Rd., the Seattle Running Club was not hosting the unofficial post-race after party (more on this later).
After a *cheesy* and *dry* team meal at a place with "Bourbon" in their name but not on their drink menu, we settled into our comfortable confines of the place on Pyke Rd. Or was it Pine. Pike, Pyke, or Pine? It was Pyke. Thankfully, the race on Saturday was scheduled to start just after noon, and, thus, we could get a full night’s rest and adjust to Eastern Standard Time.

​Race Day!

9 December 2017, USATF 2017 USATF National Club Cross Country Championships at Masterson Station Park, Lexington, KY, USA.


​The six of us boarded the Yukon XXXL for a short drive over to the race course. Our spirits were high and the temps were so so low. The thermometer and the avg. wind speed reached their high for the day of around 30°​F and 17mph right at the start of the men’s open race. Woo boy -- late season cross country weather, for sure!

We stumbled out of the Yukon XL into the tundra of Masterson Station Park and pretended to do a warm-up. Following a brief glimpse of the Masters Men’s Race and the Women’s Open Race, we were at the check-in tent and then at our box at the starting line. As I trotted over from the tent I noticed the ground was quite solid. This was a good thing since a lot of the recent racing has been across some sloppy and soggy terrain.

The starter’s assistant slowly walked the endless row of teams toeing the line to make sure that everyone’s toes were, indeed, behind the line. There was an eerie calm. A subtle whisper of wind and a ball of dust made their way across the course as we waited in collective anticipation. BANG! The race was underway.
​I resisted the urge to bolt out of the blocks -- gauging, for a moment, to observe just how fast this pack would start. Going into the race I was fully aware that my 10k speed should put me in the bottom ~15% of the field. With that in mind, I watched the real class march ahead as I attempted to find a rhythm within the first kilometer. Bah. So much for that. With that first k being a net downhill segment and with all of my adrenaline flowing, I split a 3’32”. Much faster than necessary; though I wasn’t overcooked.

​The rest of the race unfolded and I maintained a comfortable following distance from a couple chaps I felt I could reel in at the end -- one lad with a shoe that came untied and another who I lined-up for my final kick for home. It was not the best 10k effort of the year and also not the worst. Considering the frigid conditions and the unforgiving rolling elevation profile of the course, I had to be satisfied with the effort.

​*****************

​Overall, I did my best to hold my position once things started to shake out and actually caught a couple peeps within the last k. As usual, I finished with a "DEVASTATING KICK" up the 300m hill finish. It was not a terrible race -- better than PNTF (link to below), maybe better than the WWU Classic (link to below), not as good as Regionals (link to below). no injuries. Spikes were a fine gear decision. Individually, I was 408 out of 424 finishers. Solidly in the back of the pack. As a team, SRC got FIVE ACROSS THE LINE and placed 44 out of 49 teams.

Another race in the books. The last one for 2017. A pretty good way to end the season. Now time to relax! Other highlights of the trip included a post-race team snacks and drinks in Lexington at Bourbon on Rye, the official after party at Sawyer's, and then an out of control house party at the West Valley Track Club's weekend rental. They were gonna have some 'splainin' to do on Sunday.  😁

SRC's Sunday was much more relaxing. As responsible renters, we rushed to get out the door by our checkout time of 10am?! Okay. Just made it. We took a drive out to Woodford County to have brunch and to partake in a tour of the Woodford Reserve Distillery before returning the Team Paddy Wagon and boarding our departing flight home to Seatown. Good work this weekend, team! And excellent work, this season! It was a true delight getting to know you and to run with you peeps for the better part of 2017. Let's set our sights for big things in 2018, BAY-BEEE!

2017 USATF NW Regional Championships

Fernhill Park, Portland, OR, USA
​18 November 2017
Portland! We made it!
Regiona👆s (Sarah, Jane Lynch look-alike and my Air Bed and Breakfast host).
  • Shouts from the sideline to do it for the kids and for Sulley
  • Joe Kelly’s Spikes last used over a decade ago (with used socks)
  • Bales of hay on the course, proper X-C! OOOOSH!
  • Determined stroller guy not giving an inch on the sidewalk as we cooled-down.
  • Team post-race brunch.
  • Portland Running Co. Sunday run out to Fotrest Park in NW PDX.
Images 1-5 courtesy of Kayne McCarthy, 6-8: original

2017 USATF Pacific Northwest Championships, PNTF

Lower Woodland Park, Seattle, WA, USA
5 November 2017
Embracing the suck. Earning one’s stripes. Putting the proverbial hairs on his’ or her’s chests.
The team’s were thinned out for the uber competitive Pacific Northwest Track and Field Cross Country Open Championships, 2017 edition. Seattle Running Club would send a select group of crazy and masochistic individuals to the starting line to compete in the masters’, women’s, and men’s races in the Lower Woodland Park on a remarkably wind-swept and bitter Sunday in early November.
Images courtesy of Samir Rahman
​The Masters’ race was first, clearly because age should always go before beauty, and also because older people like waking up earlier than us youngsters (it’s simple science on both counts, folks). Competing for SRC in the Masters 6k were Uli “just google me for more info” Steidl (20:19, 1st overall, 1/9 in Masters Men 45-49 division), Eric “negative splitting like a boss” Bone (21:32, 7/8 in M 40-44 division), Glen Weissman (22:00, 5/9 in M 45-49 division), Paul “always down for a street fight” Mannino (22:09, 8/8 in M 40-44 division), Adam Hewey (23:02, 4/11 in M 50-54 division), Jim “concocting and devouring all of the savory foods” Mansen.  Trisha Steidl, 25:30, insert names, times, and places]
To Be Continued when I find time to finish this recap!

X-C is Back Bay-BEEEEEE!

View from the middle of the pack during Seattle Running Club's ​2017 Cross Country Season

Emerald City Open 2017

Picture
Start of the Women's race. PC: Kayne McCarthy
2k laps in the Lower Woodland
14 October 2017
Lower Woodland Park, Seattle, USA

The teams were back in town for a good ol’ club race round the Woodland Park 2k circuit. Full women’s and men’s teams competed against clubs and colleges, alike, on another dee-lightful fall day in the Northwest. Once again, the women would run a 6k race (3 laps of the course), while the men would tack on that extra lap, because, ya know, why the hell not?
PicturePre-race huddle. PC: Kayne McCarthy.
The women reached the podium with a *3RD PLACE* result let by point scorers Marlene Farrell (23:19, 10/53), Natalie Roberts (24:27, 17/53), Amber Cruzan (26:07, 21/53), Rose Hoonan (26:47, 26/53), and a strong 5,6, 7 of Alex McCarthy (26:59, 29/53), Katelan Phelan (27:01, 30/53), and Mariangela Cruz (27:11, 31/53). Rounding out the team’s stellar performance were Karina Saunders (28:08, 39/53) and Elly Searle (31:06, 52/53) -- just within Evan Williams’ Sundodger adjusted differential (or S.A.D.) of +30 seconds.

As for the men’s squad, we rolled suuuuuper deep. A total of 19 of us took over boxes 5 and 6 at the start line and stared straight over the cliffside that was the start to the Lower Woodland Course. A quick prayer for Dan Myers, then BOOM went the starter’s gun and we were off on our four circuits of the park!
Picture
SRC Women, post-ECO. PC: Kayne McCarthy
Picture
SRC Dudes. So many dudes. Parker's not actually that small, btw. PC: Kayne McCarthy
26 and half minutes or so later and SRC had their first finisher -- the aforementioned Evan Williams (yes, like the Kentucky bourbon) (26:28, 7/85). Following him for SRC team A (2nd place team) were Uli Steidl (26:46, 10/85), Dan Sloat (27:00, 12/85), Stefan Redfield (27:26, 21/85), Doug Jordan (27:34, 22/85), Joe “I’m running w/ a hangover” Creighton (27:57, 26/85), and Joe “I haven’t run cross in 24+/- years” Kelly (28:16, 29/85). Nice work A-Team!

Honorable mention for a strong race: SRC B-Teamers, Ryan Parker (29:38, 37/85), Paul “One Glove’s Enough” Young (30:10, 40/85), Adam “I eat hills for breakfast” Hewey (30:53, 48/85), Aaron “yearbook editor” Roche (31:03, 50/85), Dan “I’m outta here” Myers (32:00, 58/85), Sean Ekstrand (32:49, 61/85), and Herb Sitz (34:35, 67/85). Also waking up early-ish and giving it a go on a nice Saturday for some laps ‘round the park: Jim Mansen (34:44, 59/85), Francisco Del Valle (35:25, 72/85), Erik Fadiman (36:13, 74/85), Win Van Pelt (37:13, 78/85), and Stephen Gibson (41:01, 82/85). Race website and results here: https://www.clubnorthwest.org/emerald-city-results Photo credit: Kayne McCarthy. (flickr.com/photos/155719234@N05/albums/72157689437515796)
PictureWell, at least one of us in the frame is keeping it together over that final sprint up the hill to the finish. PC: Kayne McCarthy.
A-Ro's Personal recap:
pre-race goal was to place well in the team and to run well in comparison to the time run at the flatter Sundodger course. ~ stay around 3'45"/k.
​result was 26.2s slower than sundodger. course was rolling, 2nd k cost a lot of energy, especially around the turnaround. felt strong at the finish -- passed a younger runner. stayed ahead of Owen from Northwestern Univ. and Paul from CNW. Was 4th/7 on the SRC B team! 50/85 finishers. As a team, we were 6 out of 12 teams. Thankful for Wednesday's workout to prep me for that finish.
splitz:
1k @ 3'31", 3'31"/km -20m
1mile @ 5'53", 3'39"/km
2k @ (3'54") 7'25", 3'42"5/km +18m
1st lap 7'25"
3k @ (3'46") 11'11", 3'43"7/km -18m
2mile @ (6'10") 12'03" 3'44"6/km
4k @ (4'00") 15'11", 3'46"/km +17m
2nd lap 7'46" (strava calculates 7'46" for this "segment")
3mile @ (6'22") 18'25" 3'48"9/km
5k @ (3'45") 18'56", 3'47"2/km -17m
6k @ (4'03") 22'59", 3'49"8/km 14m
3rd lap 7'48" (strava calculates 7'49" for this "segment")
4mile @ (6'15") 24'40" 3'49"9/km
7k @ (3'46") 26'45", 3'49"3/km -16m
8k @ (4'18") 31'03", 3'52"9/km +8m <-- numbers don't make a whole lot of sense. probably wasn't a 4'18" last k.
4th lap 8'04" (strava calculates 7'44" for this "segment")

Western Washington University Cross Country Classic

Loops at Lake Padden Park
 7 October 2017
Lake Padden, Bellingham, WA USA

​​An excited group of SRC harriers made the trek north to Whatcom County for the 6 & 10 kilometer races up in Beautiful Bellingham. The 44th WWU Cross Country Classic featured teams from the Great Northwest Athletic Conference (GNAC) as well as other low DI and DII schools, including an appearance from the perennial powerhouse Chico State. The SRC Women were led by Liz Spiess and Alex McCarthy while the men were able to field a full-ish team consisting of the law firm of messieurs Sloat, Parker, Buckalew, Rahman, Roach & Roche.
Picture
3...2...1...blast off!
Though rain was forecast for the start of the race, skies were mostly clear with a definite chill of fall in the air. The women raced first. Second-year (?) club standout Liz Spiess (24:35.3, 84/121) paired up with cross country newcomer Alex McCarthy (26:50.8, 105/121) to lead the women’s team across the 6 kilometer route ‘round Lake Padden -- solid efforts for both!
The men’s 10 kilometers race was next. The firm of S, P, B, R^3 took to their starting positions and 3...2...1...blasted off the line for 2 laps around the lake. After negotiating the course’s gentle twists, turns, towers, and tumultuous hornet’s nests, Dan Sloat (33:03.4, 35/134) crossed the line for top honors on the team. Dan finished with a superb time and was just shy of breaking 33 minutes. A tight trio of three SRC’ers were a bit behind, but firmly mid-pack  --
Picture
Liz groovin' on the gravel at Lake Padden Park.
PicturePost-race team photo by the lake (not pictured: Liz Spiess).
Bryan Buckalew (36:48.6, 114/134), Ryan Parker (36:51.9, 115/134), and James Roach (36:54.0, 116/134). Bringing up the rear for the Sky Blues were Aaron Roche (39:08.9, 129/134) and Samir Rahman (39:53.7, 131/134). Overall, the team members were pleased for making the trip and with the result of beating *at least* one college team on the day (St. Martin’s of Lacey, WA). Next up, the Emerald City Open on the 14th back at home in Seattle. Race website and full results here: http://www.wwuvikings.com/sports/c-xc/WWUxcClassic.html
Photo credit: Kayne McCarthy.  (flickr.com/photos/155719234@N05)

A-Ro's Personal recap:
44th Ann'l WWU Cross Country Classic. 10k.
PR at this distance. pre-race goal was to break 39' and/or stay around 3'50"/k (similar to previous wknd's 8mi tempo). ended up just shy of the 39' goal. course was mostly flat, though the hillz did take some effort. would have like to have raced better. didn't blow up. felt strong at the finish. scored for the team! and we beat a college (St. Martin's University, Lacey, WA of the GNAC).
splitz:
1k @ 3'32", 3'32"/km -1m
1mile @ 5'52", 3'38"/km
2k @ (3'49") 7'21", 3'40"5/km +6m
3k @ (3'58") 11'19", 3'46"3/km +6m
2mile @ 12'02" 3'44"3/km
4k @ (3'45") 15'04", 3'46"/km -12m
3mile @ 18'25" 3'48"9/km
5k @ (4'03") 19'07", 3'49"4/km +1m
6k @ (3'51") 22'58", 3'49"7/km -2m
4mile @ 24'38" 3'49"6/km
7k @ (3'55") 26'53", 3'50"4/km +2m
8k @ (4'29") 31'22", 3'55"3/km +8m
5mile @ 31'23" 3'54"/km
9k @ (3'50") 35'12", 3'54"7/km -7m
6mile @ 37'54" 3'55"5/km
10k @ (3'56"9) 39'08"9, 3'54"9/km -1m

2017 Sundodger Invite

Picture
Floating across the downhills on the Lincoln Park XC course. PC: Eric Miya.
​X-C is Back Bay-Beeeee!
16 September 2017
Lincoln Park, West Seattle, USA

(A-Ro's Personal recap:)
​I slipped into my smart new Seattle Running Club (SRC) race singlet and a pair of coordinating split shorts and toed the line in Box 20 with fourteen other brave souls on this smokey Saturday in September. Cross country was back! It had been 15 years, but it was here. As expected, the pre-race anxiety and self-doubt were reaching their peak. "What am I doing here? Was my warm-up long enough? Ugh, I completely forgot the anti-chafe protection for my nips!"
PicturePost-race pose. "TO Di WORLD!" - Usain Bolt. PC: Eric Miya.
I took a few deep breaths of the slightly smoke-filled air and then reacted to the starter's gun. I was doing it -- I was back running alongside some fast peeps, and giving in to the fear of fading in the pack, all the while embracing the pain and the suffering. And, of course, I made sure to hold enough in reserves to put in a *DEVASTATING* kick at the end! Ah, all the feels!

The pre-race goal was to be consistent (in pace/lap) -- maybe break 30 minutes? Try to get as close to 30' as possible and have a strong position within the team. As the race developed, I conceived that I was running steadily, not too hard, though not too relaxed, either. I think there was a net zero difference in the amount of people I passed related to anyone who might have passed me. I tried to focus on my breathing and in trying to hit the downhills as best I could -- my frame of mind on the uphills, however, was that I was garbage and that it was costing me too much.

As I came around the end of the third or fourth lap I heard Trisha call out and suggest I lower my arms and quicken my cadence. Boom! I obliged and felt a lot stronger from the change. At the middle of the last lap I looked down at my watch, saw that I had about 800m to go and decided to start the drive for home. This last stretch was mostly uphill and I said "bring it on!" With 200m to go, I shifted into "kick mode" and gave it a good go to the finish.

​Overall, relatively pleased to be around 30' for the race. Felt like I had a decent kick over the last 200m (thanks to Herb calling that out coming around the bend for the last time). 'twas nice racing in a carnival atmosphere, again. Also nice to have "fans" along the course. Thanks Trisha and team! Race website and full results here: http://sundodger-invitational.runnerspace.com/
SPLITZ
800m @ 2'59"
1k @ 3'36" -6m elev
1mi @ 5'52" (2nd 800m @ 2'53")
2k @ 7'24" (3'48") +1m elev
3k @ 11'05" (3'41") -10m elev
2mi @ 12'02" (6'10"/mi) ~0 elev gain, uphill @ end of mi
4k @ 15'11" (4'06") +15m
3mi @ 18'16" (6'14"/mi) ~min elev gain
5k @ 19'07" (3'56") -10m
6k @ 23'12" (4'05") +9m
4mi @ 24'39" (6'23"/mi) ~min elev gain
7k @ 26'57" (3'45") -8m
5mi/8k @ 30'36"8 (3'39", 5'57"8) +8m <-- nice strong finish over the final uphill segment. final 800m @ ~2'35"-40"
Teams: SRC, Trinity Western U., Simon Fraser, Southern Oregon, Western Washington U., Northwest Nazarene, Lewis Clark, Concordia (Ore.), Alaska Fairbanks, Central Washington, Seattle Pacific U., SRC, Whitworth, Pacific Lutheran U., George Fox, Whitman, Spokane CC, University of Puget Sound, Pacific (Ore.), Everett CC, other, "unattached" athletes, colleges and clubs, including Club Northwest.

Notable Cross Country season workouts

What a week! The 23rd thru the 29th of October:
​Running under the spell of stunning fall weather. ​

A jam-packed week -- almost 107ks (66.5mi) worth of running in which I was able to manage all aches and pains. I didn’t blow up after or during any of the harder workouts, all while enjoying some of the most consistent autumn scenery of recent memory. Tuesday’s run on Cougar, Wednesday’s SRC hill workout, or Saturday’s tempo effort proved to be the real tests of my pain threshold -- a fartlek workout over the hilly trails along the typical ~13k Cougar route, an SRC hill interval Wednesday workout in the Mt. Baker neighborhood, and Saturday's speedy tempo out of, then back into the fog along the lake shore.
Day-by-day highlights
Monday, FLB5 -- congratulatory video for WPR from the Beacon Hill Cat Cave down to Columbia City for the Flying Lion Brewery 5 (FLB5).
Tuesday, Cougar Mountain -- typical route, circle back up into the n’hood to snap some photos of the Emerald City and Lake Washington cast against a backdrop of the Olympic Mountains. Wednesday, Cascadia Hills in the darkness and a threat of rain with the SRC crowd.
Thursday, Seward Park, stroll from the middle of the Bailey Peninsula out to Genesee park and back to steal a snap of the waning golden hour looking south towards Tahoma.
​Friday, Lincoln Park, comatose from the autumn porn.
Saturday, Lake Washington Blvd, Fog, fall flavors, and a fiery sunrise all along the lake shore with teammates Paul M., Samir, and Trisha.
Sunday, Cougar Mountain (again),  Trail series Aid Station 1, post shift shakeout with Joe Kelly

Wet wknd tempo on the Burke-Gilman.

PictureDamage done to my upper bits courtesy of the rain, the wind, and the falling temps. □
Four brave souls showed up at Gas Works Park at 8:30am on a damp, dark, and dreary Saturday for the SRC weekend workout. Joe C., Ryan Parker, Paul Mannino, and A-A, the blogger in chief, laced up their road flats and took to the Burke-Gilman trail from Gas Works for a 9mi tempo at marathon pace. The agreed upon plan was to start the workout after a 3mi warm-up to U-Village, head east, do 3mi out, then 6mi all the way back to the Gas Works parking lot. Add on a cool-down and that's almost a 15mi day. Yeeee!
 
Joe and Paul did 9 miles at tempo, I did 15k (finished in a sizzling 58’26”), because metric, and Parker did somewhere around 9 after completing a restroom break within the last mile. Overall, 'twas a fast workout. Much faster than my marathon pace, anyway. And even a little faster than the 15k, enroute at Broad Street Run ‘09. When adding part of the cool-down it was my 2nd fastest 10miler ever? Heh. BONUS: looked up from my 1000yd gaze to say "hello!" to Dónal, clad in his beard and rain gear heading the opposite direction on the Burke while I was blazing back to Gas Works.
Notes from the Merv run blog:
9 mi SS tempo @ marathon pace on the Burke
warm-up from Gas Works Park to 25th ave NE at U-Village via the Burke-Gilman trail. after warm-up, started the tempo from just past 25th Ave NE with Joe C., Paul M., and Parker. ​
​​Stayed in contact with Paul and Parker for about the first few ks, then stayed at my pre-determined pace -- ~4'/k.
turnaround point was just past 3miles (4.8k).1st lap: 4.92k @ 19'44"7, 4'00"/k, turnaround at (~3mi from 25th Ave NE light
2nd lap: 4.99k @ 19'14"9, 3'51"/k, just past 25th Ave NE on the way back.
3rd lap: 5.11k @ 19'53"0, 3'51"/k, into Gas Works parking lot, looped around back to start.
​other relevant data: avg. stride rate was 179spm, 9.6mph <--always feels funny to approach 10mph on a longer run.
21 October 2017. Burke-Gilman trail, Seattle, WA, USA.

​Route and workout details here.
splitz:
1k @ 4'03", 4'03"/km +11m
1mile @ 6'27"5, 4'00"8/km
2k @ (4'01") 8'04", 4'02"0/km +10m
3k @ (4'05") 12'09", 4'03"/km +2m
2mile @ (6'30"0) 12'57"5 4'01"6/km
4k @ (3'56") 16'05", 4'01"3/km -5m
3mile @ (6'15") 19'12"5 3'58"7/km
1st lap: 4.92k @ 19'44"7, 4'00"/k
5k @ (3'54") 19'59", 3'59"8/km -7m
6k @ (4'01") 24'00", 4'00"0/km 8m
4mile @ (6'30") 25'42"5 3'59"6x/km
7k @ (3'58") 27'58", 3'59"7/km 5m
1st half, 7.5k @ 29'55", 3'59"3/km
8k @ (3'50") 31'48", 3'58"5/km -5m
5mile @ (6'30") 31'50"0 3'57"4/km
9k @ (3'47") 35'37", 3'57"4/km -15m
6mile @ (6'17"5) 38'07"5 3'56"9/km
2nd lap: (4.99) 9.91k @ (19'14"9) 38'59"6, 3'56"1/k
10k @ (3'45") 39'22", 3'56"2/km -7m
11k @ (4'01") 43'01", 3'54"6/km 6m 
7mile @ (6'20"5) 44'27"5 3'56"8/km
12k @ (4'00") 47'01", 3'55"1/km 5m 
8mile @ (6'15"5) 50'42"5 3'56"3/km
13k @ (3'48") 50'49", 3'54"5/km -3m 
14k @ (3'49") 54'38", 3'54"1/km -7m 
9mile @ (6'05"5) 56'47"5 3'55"3/km
15k @ (3'48") 58'26", 3'53"7/km -4m
2nd half, 7.5k @ 28'31", 3'48"1/km, negative split. nice.

Running on tired legs -- Cougar Mountain and Cascadia Hills edition

24 October 2017, run streak day 43. (week 6+1day).
​
Post-workday run on Cougar on a stunning day. The air was clean, the trails were soft, and the creeks had a peaceful trickle to them. October running is the best running -- don’t you dare let anyone try to tell you differently.

After some quick leg swings at the EV parked on 166th wy, I trotted into the woods along the Military Rd. trail, then over to the Sky Country trail. As I approached the first foot bridge I could already hear the gentle trickle from the creek. This sound brought a smile to my face. A super dry summer completely turned off the tap on the various streams and creeks on the mountain. Running to the soundtrack of a living forest is an absolute treat to experience.

On the contrary, running to the soundtrack of “screaming” hamstrings and inflamed achilles tendons can be absolute misery and for sure a reason to postpone a mid-week, “shakeout” run, altogether. But, hey, this is what this resurgent cross country season is all about: running on tired legs. putting in the WERK! No pain, no pain! We out here and we runnin’ these hillz!

Fast forward up Coyote Creek and over to, up, and down Shangri-La to Protector, then Tibbets Marsh and then Creek. Across Clay Pit and cruised across the E Fork Trail, down to Coal Creek Falls, and up, up, up Cave Hole. I did the usual route through Autumntopia in around about 68 minutes and set some PRs (and a CR!) along the way [https://www.strava.com/activities/1245609007]. Felt a pretty tough effort. Maybe went a little too hard considering this was the day before an SRC Wednesday workout. Meh.

​

​Running on sick legs -- mile and a half repeats along Lake Washington.

27 September 2017, run streak day 15. (start of week 3).

SRC - XC practice from Lake Wash trail near Mt. Baker Boating Center
4x1.5mi (~3' recovery betwixt the intervals).
[recap: crushed this fun workout. Though under the weather with a head cold, I kept up the effort, mentally and physically. ran the first interval a smart distance from the lead pack, but in a definite, detached place in between the lead and chase packs. the last three intervals were run with Parker and Bryan and sometimes with Eric hanging on.
target ~3'35"-3'40"/k over the ~2.4k loop <--~V02 Max, ~5k race pace
1st 1.5mi interval
1)  2.39k @  8'23"7 (3'30"8/k), includes: 75s 400m, 2'40"  800m, 3'25" 1000m, 4'10" 1200m, and 5'35" 1600m
490m recovery 3'03"1
2nd 1.5mi interval
2)  2.40k @  8'37"2 (3'35"5/k)
430m recovery 3'03"0
3rd 1.5mi interval
3)  2.41k @  8'51"2 (3'40"4/k) <-- stopped watch late
380m recovery 2'55"8
4th 1.5mi interval
4)  2.40k @  8'50"5 (3'41"0/k)
FUN WORKOUT! Despite my being a little under the weather. Was strong. Left feeling like I could have gone a little harder. Was pretty close to the target. Did a good job on that uphill in the last 1/4.
Add to season-end comments/reflections about toughness developed by persevering through the tough days -- dark, pained, sick, sore, melancholy, rejected, etc... more deets here...
Sunday Mass at the Church of the Long Run
A glorious Sunday run up along the Chuckanut Ridge from the Interurban Trail in Bellingham, WA. Praise to (the) Salal (trail) and Glory Be to Chuckanut Ridge. AMEN! ☦☮☯️☸✡🙏🌲😺
Run in the Chuckanuts. Followed the Chuckanut Half Mar'y map. didn't get lost. woot!
<move, str^v^>
25.2k @ 2h55'31". 8 October 2017. Bellingham, WA, USA.

Cheasty Blvd and Jeff. Park golf course workout with the SRC Crowd

Met up with the Seattle Running Club Wednesday group for the planned, mid-week workout. We were off the track on this day and out on the roads and dirt trails along Cheasty Blvd and Jefferson Park golf course in Beacon Hill. The workout was a twist on a hill repeat workout: 4-3-2-1 (minutes) on the hills, then 10 minutes at an estimated 10k pace.

My solo warm-up started from the Beacon Hill Cat Cave (BHCC), continued through the woods, across Columbian Way and down to the group at the foot of the Mt. Baker light rail stop. After a rundown of the workout, the group did a short jog to the "start line." Each four of the hill reps started from the cross walk at Cheasty Blvd and Della St.

The 1st rep was a 4 minute effort uphill at a steady, hard pace. I followed alongside the lead runners for most of the rep until eventually they broke away. Finished this rep in just under 1k. The recovery for this and all hill reps was a jog back down to the "start line."
The 2nd rep was a 3 minute effort uphill, also at a steady, hard pace. I started at the same time as the lead group, let them break away, and tried to find my own pace. 

The 3rd and 4th reps were about the same in their intensities -- hard effort over 2 minutes and then 1 minute. I felt reasonably spent at the end of the last hill rep and continued up the hill for the next phase of the workout.

Started phase two of the workout after about a 5 minute, active recovery (easy run up the hill). This phase was to be a 10 minute interval at 10k effort starting somewhere around the southwest corner of Jeff Park golf course. 
​
16 August 2017. Beacon Hill, Seattle, WA, USA.

​Route and workout details here.
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After work normal run from Lower Woodland Park and Green Lake. Planned ~16ks at a comfortable pace to stay on target to hit 3000 by week's end, BAY-BEEEEEE!
​








'twas an excellent run over the dark & the snow of the Lower Woodland. I got into a nice rhythm on the second lap of Green Lake and used the dirt track to pad some distance into the run. This also helped me reset and crush that CR from the track up to 50th and past the start/finish of the 2k loop!
Route and workout details here: www.strava.com/activities/1329872604

CR Segment info, here: https://www.strava.com/segments/15021705
PictureAh yeah! Keepin' up the merv's running logbook since circa 2005.
Chasin' the Glory and scorching some 40 second repeats on the sizzling oval at Garfield High w/ local athlete and Seattle U. coach Caroline Austin.









​
​



​​2 August 2017. The Central District, Seattle, WA, USA.

This was a planned track work at Garfield H.S. with the Seattle Running Club. Total distance (including warm-up/cool-down, reps, and recovery) was 10.1k @ 50’40.2”.

I warmed-up from Jimi Hendrix park through the c.d. on the way to the workout, then onto the Garfield H.S. track, plus one lap and some striders.

The workout, as described by Trisha was 12x40 sec @ race pace w/ 80 sec active recovery. The idea was to run each rep fast, but controlled. Also, coach suggested we put an emphasis on the recovery -- i.e., don't compromise the end of the workout by not taking the full 80s recovery between reps early in the workout.
 PictureBrought the Flash Yellow Asics Hyperspeeds to the track. Ooooo Weeeee!
Now to the effort! After a few striders, I jumped straight into the workout with Caroline and a svelte sir named Chris. Chris called out the time on the first rep, as yours truly here fumbled trying to hit the "lap" function on his watch. We cruised through the first 40 second rep and I had absolutely no idea how far we had run. My mind was a little absent early on, I suppose. Sidenote: I didn't have my heart rate monitor on, though I'm sure I was already hitting somewhere around 170bpm. [internal monologue] okay, deep breaths, deep breaths, deep breaths.

Any-hoo, before the blink of an eye -- the bat of a lash, if you will, we were straight through a quarter of the workout -- 3 entire reps. It took us whiz kidz a few moments to comprehend that three by 12 does, indeed, equal one quarter. Ha [palm to face]. But, hey! A quarter down! Alright!

​After the next couple of steady reps, Chris dropped back. Caroline and I kept up a seemingly even pace: ~3:08/km (5:03/mi)! through the next 6 or 7 reps! Yeee! We clipped off segments of around about 235m, 210m, 225m, 215m, 210m, 210m, 215m before blazing the last two, another 220m and finally a ~240m segment over the last 40 second rep. Nice work, team! [Exchanged a high five -- and one, down low on the flip side!]
SUMMARY: Overall, it was a treat to run w/ some fast and fit peeps. My form felt relaxed and relatively with-it. And, *bonus*, it was prurtty cool to learn that Caroline competed at the U.S. nationals back at the end of June in Sacramento [TRACKBOT CONFIRMED -- see women’s 3000m steeplechase]. I feel like that added a little bit of validity to the workout, for sho! And ya should know by now that I kinda have a thing for steeplechasers (Hey there, Delilah! -- ‘member that song?!)

​Hoping to continue grooving on these weekly workouts w/ the S.R.C. crowd.

Alrighty! Thanks for watching, gang! Just give me moments. Uuuver and oout. ✌🙏💃

​Route and workout details here.

<[filed to]:  Workout of the Week, W.O.W., TRACKBOT, TRACKGeek, Steeplechase, SRC, Once A Runner />

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Lap 3. Heading for beach promenade.
Magnuson Series: Spring into Action 15k.
1h 4'37" over 15k on Magnuson Series course.

Wet. Went out a bit hard in the bunch start, in chase of the glory with a herd of 5k and 10k runners. Ran side-by-side with a h.s. girl during the 1st lap. She was only running the 5k. Hunted a few other runners who, unbeknownst to me where only doing one lap of the 5k course. Womp womp. Felt pretty controlled throughout the race. Ended up running the fastest k on the last lap (4:04). A podium finish behind a couple of fit dudes was a worthy accomplishment on this sloppy Saturday in mid-March.

​Route and workout details here.
​
Picture
Lap 3. A few strides earlier -- [zoom into puddle] "sploosh," "sploosh."
1h 18' over 13.1k up, around, and over the trails of Cougar.

Easy shakeout in the rain, and wet snow, and drier snow (up higher) out on a Sunday on Cougar. Planned to do typical clockwise loop of the park from the EV parked at the entrance to the Belvedere development. Felt smooth over the dicey footing. Made 100% of the turns and fell only once! Barked at a couple other hobby joggers following their unleashed pup, ONLY ONCE. (WTH?)
Made a little rap mantra while coming around the backside of the route: We out on Cougar Mountain and we out here in the snow (snow)! We out on Cougar Mountain and we out here in the snow (snow)! We out on Cougar Mountain and we out here in the snow and this sexy albedo had me thinking "like, WOAH!"

​After the run, brought the tripod back into the woods for a quick and vane photoshoot. Snapped some photos as I ran  up a small incline past the first footbridge otw to the Sky Country TH. (see photos, below).

​Route and workout details here.
Picture
Otw to Sky Country TH on Cougar Mtn. Bellevue, WA, USA. 26 Feb 2017.
Monday night felt like a nice time to explore the Red Town trails on Cougar.​
I ended up adding ~4k to my journey and was just fine with the added effort and elevation climb. The fancily named "DeLeo Wall Trail" hooked me in for a fun detour off of Cougar's Wildside Trail. As I expected, this "wall" would mean a decent ascent over a short distance -- 12.3% gain over the 1k horizontal distance. Took it easy around the backside of the loop.
Coming down and off of the wall, I accidentally turned off of the loop trail too soon, and, thus, added the extra distance meandering around Newcastle. Oh wells. Made it back to the EV easily enough after trekking back up the wall once more for good measure -- the front side, this time.

​Bonus: embedded the code for the Strava post, here! Yeeee!
26 June 2017, Cougar Mountain, Washington, USA.
​Route and workout details here.
I finally made it out for a run around Green Lake.

Shortly following my appointment at Alpine PT, I dropped off my bag, clothes, etc... in the EV parked just north of Lake Union and headed for the Green Lake Loop. This was my fourth appointment with the fine team at Alpine PT. S/o to Eli for the route guidance from Fremont up to Green Lake. 'twas a fairly normal experience -- no acrid aromas spewing from the lake nor poorly formed, hobby joggers heal-striking and bounding their way around the lake. It was dark and sloppy and my wet feet were not happy with the energy-sucking muck. Almost turned off too soon before completing the loop, though I course corrected and still finished in a respectable time for an easy effort (for a hobby jogger).

Bonuses: There were plenty of positive replies to my eager greetings as I crossed the paths of other runners. I topped the list on multiple segments on the route (see right) And, AND!, the fancy shmancy Suunto Ambit Sport 3 now outputs a fancy shmancy little map on the LED display. (see slideshow for deets). Woo-hoo!

20 February 2017. Green Lake, Seattle, WA, USA.

​Route and workout details here.


.
1h 5' over 13.5k from Mt. Si th in North Bend

Cavalierly left my trusty headlamp in my pack at the trailhead and embarrassingly tip-toed in the dark down from the haystacks.

I felt a tad spry on this Thursday and thought it would be a good idea to ride out to Mt. Si, run up the old trail, and see just how far my fitness level had declined since my last jaunt up to the haystacks about 15 months ago. Though this was a later afternoon start in October, I was confident I could get to the top and back down without the need of my headlamp. 

The lamp is a terrific tool and it is absolutely necessary for illuminating the path, particularly on dark, mountain trails. I know the Mt. Si old trail fairly well. There are a few intersections with other trails that offer connections to mountains in the vicinity and signs indicating the distance to the summit and to these connections.
I navigated easily past these landmarks on the way up and reached the top just under an hour from starting. I took a couple deep breaths of the cleaner mountain air, looked down briefly at North Bend and the surrounding peaks, then braced for the true challenge: the ride down.

With very limited daylight left at 7pm at the haystacks, I increasingly relied on my tactile sense of feeling for the well-worn trail and also on my watch's light-up functionality. I very slooooowwwwly got my butt off the mountain, with a couple episodes of double-backing, internal, GPS calibration, and nearly (in my Dan Savage voice) "freaking the f*ck out."


​Route and workout details here and here.

Sloppy Sunday on Squak

2h 2' over 15k from Squak Mountain in Issaquah

Started the trail run from about 1120hrs underneath a mostly sunny sky. We (me and V) started up the Margaret's Way trail for a counterclockwise circuit of Squak Mountain. The plan was to mimic a route I had done last June.

The trail was very sloppy on the first bit of climbing up to around Tibbetts Creek. The switchbacks got more frequent past that part and the trail started to dry out. At the intersection of Perimeter Loop, Chybinski Loop, and West Peak, we decided to head down the Perimeter Loop Trail.

We climbed a bit more after that turn, then descended down to the connection with the Bullit Gorge trail. From there, we ran down to the intersection with the Squak Mountain forest road and began a climb up to Central Peak. That climb was mostly fast hiking rather than uphill running.

The gradient on the forest road was pretty gnarly. The weather also started to show its teeth -- sun turned to clouds, that became sleet and then steady drizzle. The temperature started to drop and my hands and forearms started to numb. From Central Peak we continued toward the Bullit Fireplace and decided to run up to West Peak.
Descending from West Peak, we found the sign for the Margaret's Way trail and headed back to the start.

All in all, the workout was satisfying. A good effort, up and down some silly climbs and depressions. And, bonus, we made it out just before the skies opened up. Not too shabby for a Sunday stroll in the Issaquah Highlands.

​Route and workout details here.

Eating hills for breakfast out at Cougar Mountain

PictureElevation profile from the run on Cougar Mountain, Bellevue, WA, USA 27 Feb 2016
2h 14' 38" over 20k from Sky Country on Cougar Mountain

Set out with a couple of my fellow hiking degenerates (Frodo Barefoot and Diggity Dog) on a route designed by our crafty route expert and hill crushing compatriot, Vazul. As expected, this path would take us around the perimeter of the park, up to the highest peak of Cougar, and up and over some of the bumps and climbs on the mountain. The conditions for a run today were near ideal -- on the cooler side (~11°), damp, no wind (or maybe a slight breeze that could not penetrate the forest), and cloudy, with an abundance of light that filtered through the wilderness.

As we meandered up the familiar parts north of Clay Pit Rd, I started to gauge my fitness for the day. I was feeling comfortable over the hills: all of the limbs held up nicely on the ascents, but, more importantly, could handle the pounding on the declines (that Shangri-La trail downhill is a beast of a drop and I caaaarussshhhhed it!). Once we crossed back over Clay Pit and made our way onto Shy Bear trail, I could tell that these constant ups and downs would continue for the duration of the run. This concerned me a little since I'm still touch-and-go with my right ankle.

                                                                                                             ###

The braking on descents is absolutely what affects the strength of my lower limbs the most. Running down hills is probably (definitely?) one of my favorite athletic activities. However, when the trail quickly turns, or there's another reason to brake suddenly/unnaturally, that's when I feel all of the forces thrust into the weak parts of my ankle. Simultaneously, I clench my face muscles until I have regained momentum and realize that my ankle is somehow still attached to the rest of my body.

                                                                                                             ###

The pounding on this day was quite regular, but grew ever welcome as I came to the conclusion that my body was doing an adequate job handling the stresses. On the contrary, and just as rapidly, my confidence was diminishing about my route finding ability. There were multiple times and multiple climbs that I had recognized on the route -- not from runs past, but, in actual fact, this run, today. As in, I had seen these hills on today's run. I was possibly running in circles.

After finding a sign to a familiar trail, I called an end to the exploring of this aptly named "Deceiver Trail" and decided to head back to the TH. The watch 'crapped' out at about 18' and ~2.5k from the end. That was annoying, but thankfully I could complete the trail readout on the MapMyRun website after exporting the .tcx file via Movescount.

Overall, very rewarding effort in the wilderness today. The air was extra clean, the aromas of spring were abound, and the soft trails provided a blissful footing throughout the 2-plus hour effort.

Just give me moments...

​Route and workout details here.
86 minutes over 14.8k from the Sky Country th.

Sunday 21 February 2016: Run started at around 10:45am. ​

"Emotional run over the hillier trails of Cougar Mountain"

"Or, HMJB while I dropkick every last one of these disobedient dog owners all over this trail."

Seattle dog caretakers, let’s talk about your issue with the leash laws of this world – FOLLOW THEM!!! Okay, good talk.

Sunday, mid-morning I set out for Cougar Mountain’s Sky Country Trail Head in Bellevue. The plan was to do some of the steeper sections for about 80-90mins. The conditions were nice for the workout: overcast, on the chilly side, light breeze, and just enough dampness in the atmosphere.

After some active stretching, I set off for the th. Grabbed a paper map quickly so that I could actually follow a planned course today. Headed east towards Fred’s Railroad trail, going South, connected to the Quarry trail. Did this loop twice up to Cave Hole trail – first time was via the Red Town trail, second, the Coal Creek Falls trail. These were very nice climbs and descents. I enjoyed the added danger that the hidden turns and the steepness of the gradient provided. Running in light definitely helped negotiate these challenges.

This light, however, was also enjoyed by many other walkers, hikers, and runners on this Sunday in late February. And a good number of these walkers, hikers, and runners were accompanied by adorable poodles, and muts, and terriers, and shepherds of various breeds. A healthy majority of them were even, get this, on a leash held by their caretakers.
​
Yeah, so nothing to report there. Ha. Just kidding. I started kindly and in my best Seattle, passive-aggressive tongue, to remind the owners of the fault of their ways. This “politeness” was used to address the first 3 or 5 dogs I saw off leash. As the numbers climbed, and my run got longer and more challenging, my kindness diminished to the point where I just straight-up told these jadrools that they are being disrespectful to those of us on the trail who are not with dogs and do not wish to be in a situation where they have to pull a furry and rambunctious, floppy eared pup from the fleshy part of his or her thigh. AHHHH! Just leash your pets, people!!!!

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Sky Country, TH, Bellevue, WA, USA. photo courtesy of tmber.com
I did my absolute best to keep my cool over the course of this workout and enjoy what was all-in-all a very fun run. I’m pretty sure that I might have had some help in maintaining a balanced demeanor and persisting to enjoy myself despite having to deal with all these Eastsiders.  On this day, they decided, in unison, to expend every last ounce of their white privilege on the trails – with their 2.3 kids and 4 dogs and expensive outdoor gear that is never needed in this very suburban park.

About that help, yeah, Poppop Emo was totally with me to help calm me down. I even felt a little wind on my back as I ran up the hills. Once across the Clay Pit Rd. and up Klondike Swamp trail I encountered an old, white-haired gentlemen walking up the hill with a cane. Very impressed, I turned to the octo/nonagenarian and greeted him with a ‘hello,’ he responded with a thick, and slightly foreign sounding “oh, hello!” I asked how his hike was going and he mentioned that it was fine and “getting a little colder, isn’t it?” This was an ordinary enough comment, but he said it in a tone much how Poppop would have sounded. He had a huge grin on his face, I wished him a good day and a nice hike and continued on my way.
It took me about three strides until I was overcome with my emotions. This older lad not only resembled Poppop’s physical appearance, but definitely his spirit, and the cadence of his speech. I could only think that if he were alive today or well into his 90s, he would be out in the wilderness, with a cane (or maybe w/o a cane), enjoying a walk, on a trail, outside, somewhere in the country that he loved so much.
I completely forgot everything before that encounter. Knowing that Poppop came to me to greet me on my run made up for any of the emotional negativity previous to his appearance. He’s such an inspiration and will always be with me. Love you, Poppop!
Just give me moments…
 
Route and workout details here.

Filed to: HMJB, leash laws, jadrools, fleshy part of the thigh, dog owners, white privilege, Eastsiders, the spirit of Poppop Emo

Running from a rough day.

60.5 minutes over 12.6k from the Kitty Lair.

Thursday 4 February 2016: Run started at around 5:40pm. 

Angrily started the trot from 3927 S Pearl over the hard pavement, and reached for any patches of dirt and every blade of soaked grass on the way to Seward Park. 

Felt smooth throughout the run and let my mind wander. Upon reaching the parking lot at the park, I noticed a relatively fit lad doing some very fancy stretches and wearing comparably fancy gear for this mild late afternoon.

I was within 5m of him and before I could even say 'hello' he sprinted off to start his run. Turning back quickly, he asked how long the loop was. I replied, "about 2.5mi; 4k, I think."

As he passed, I noticed his form -- his arms were clutched high and he was heal-striking -- unimpressive. Although, I was impressed that he was off so quickly despite the poor mechanics. I maintained my pace and observed our relative pace/distance to each other.

I could feel my primeval senses kicking in as I prepared for a "chase" and still said "hey" to all of the other walkers/runners/ woggers on the trail this evening. Over the darkness covered path, the 'fancy' runner's white top was easy to track. I mimicked his line, which followed the shore loop's tangents, and monitored the pace on my watch, which varied between 4:35 - 4:15/km. 
At about half way through the loop I could tell I was gaining on him. What do ya know? Without much of an increase in pace, or feeling too taxed for the effort, I eventually caught him (Gonna pat myself on the back here as it was the first challenge that I overcame on this day of multiple challenges).

I asked about his workout and what his plans were and he mentioned that it was only for a single loop of the park. He asked about mine and I proudly/gleefully reported, "I've got 3miles in my legs already; just ran from home; going to do one lap and then head back."

This bloke, Jo(h)n of Portland was in town for a conference. He's a family 'doc' and had lived here for a while before heading down Portland way. We exchanged other bits of info about each other as we ran side-by-side. Our paths diverged, we high-fived, and wished each other a good night. And on my way I went. Okay, that's a lie, I also blurted out that he should check my website to find my contact info in case he wanted to reconnect. (should probably stop doing this since it has led to absolutely zero contacts/acquaintances/connections/friends).
 
Overall, I am so so, so thankful that I decided to stick with my post-work running plan. I needed this run to keep me sane. Overwhelming thought at the beginning of the run: is it time to pull the plug on this whole Northwest thing?!? Overwhelming thought at the end of the run: Life is so good! I am fortunate to be aliiiiiive, living where I am, being able to run. Yeeeeeeee!

[said in an Alan Hansen, Scottish brogue] From the word 'go' today was just ca-la-mi-tous. First, the morning greeted me with a "kind and neighborly" note from one of my neighbors indicating that I was parking in the spot that they had
​"paid for." <-- umm, false (UGH, LET IT GO, A-A RON!). The workday wasn't too 'turrible,' but for some difficulty figuring out plans for later and then the weekend. Mix in an afternoon road rage episode from another "friendly" neighbor, and weird vibes from colleagues, and you have yourself a complete picture of what I view as a day full of multiple, universal challenges. SMDH.

When life gets weird, embrace the weirdness, and run it off, yo!

Just give me moments...

Route and workout details here.

Warm afternoon roll on & off the x-corridor trail 

Thursday 25 February 2016: Easy run on & off the x-corridor trail in Kirklandtown.

Ran from 520 Kirkland Way from 1855hrs. Typical, post-work jaunt up to the x-corridor trail. Headed north on the trail. Turned around past 5k at the intersection with NE 124th st in Totem Lake. On the way back, decided to turn into the woods just past the trail's intersection with 111th ave at Crestwoods park. Wound up the hills and into the park then onto the track at Kirkland Middle School. Decided to do an anti-clockwise circuit of the track (~96s), then make my way back to base. Running on a dirt track reminded me of that very early, pre-season meet at Washington Twp. HS back in 11th grade. I was still figuring out what that whole running-two-laps-of-the-track-at-full-speed thing was all about. This time of year typically brings me back to the good times in Spring track and the preparation for the racing/get fast season.

​Route and workout details here.

Unexpected adventure on run 'round the Southend
Tuesday 16 February 2016: Evening run 'round the Southend 10.9k @ 53'54".

Route and workout details here.

Rails to trails to rails?

Thursday 11 February 2016: Kirkland Cross Corridor Tempo. 11.5k total, 8k @ tempo pace.
Rain run in the rain. Throttled up the pace over the last 500m up to the 9k mark. It was a nice night to be fast.

As an aside...
Seattle, let's talk about your headlamp problem -- these are for you to see, not to be seen. Wear them with that rule in mind and then you will direct your STEEL-MELTING-RAYS-OF-WHITE-LIGHT at the surface in front of you and not at the faces (and directly into the souls) of the runners coming toward you. Signed, your running pal, Aaron.

Route and workout details here.

Snowshoe Lanham Lake
2h 28' over 6.3k from Stevens Pass Nordic Ctr..

O&B, 6.3km snowshoe through a narrow and undulating trail to the alpine lake known as Lanham. Very nice conditions -- about 5º C at the start (reached 9º by the finish), slightly breezy at the lake, overcast w/ occasional appearances made my Mr. Sun).

Route and workout details here.

Solo Cougar in partial daylight.

68 minutes over 11.4k from Novelty Hill.

Tuesday 2 February 2016: Run started at around 5:25pm. Crisp night with just enough of an afternoon glow to start the run without the use of any illuminating devices. Decided to do an anti-clockwise loop of the park + head up to the radio towers.

Stumbled a couple times and ate the dirt -- knee scrapes are my jammy jam, yo. Also of note, up at Radio Tower peak, the Himalayan Blackberry bushes shed a bunch of stickers all up in my biz-nass (really grooving on the Broad City vibe of this post). New season 17th of Feb! Woot.

Over and 'oute'

Route and workout details here.

Short hill w.o. on the humps of the Rainier Valley

36 minutes over 7.1k from the Kitty Lair.

Sunday 31 January 2016: Run started at around 4:30pm. Conditions were chilly, but dry and partly sunny. Felt a need to purge some of the excess energy I was feeling in the afternoon and decided to expend it up and down some of the hills in the Rainier Valley.

Encountered a few friendly vagabonds hanging 'round Hitts Hill Park. One commented on her appreciation of my running -- always enjoy hearing positive comments along the journey.

Route and workout details here.

Darkness in the Watershed

65 minutes over 12.3k from Novelty Hill.

Thursday 28 January 2016: Run started at around 5:30pm. 
Great run for all of the senses:
  • Sight: none; darkness running:
  • Tactile: The soggy/sloppy trail undulating beneath; a foot reaching for the surface (downhill) and the earth grabbing it to pull the rest of the body upward (uphill).
  • Sounds: Bats, Bullfrogs, Birds.
  • Aromas: sweet tomes of cedar and fir sap after clutching their bark to safely skirt around a pond.
  • Taste: moisture from the humid air.

Route and workout details here.

Rain running thru Kirkland & X-Kirkland Corridor

62 minutes over 12.3k from the Kirkland Public Library.

Tuesday 26 January 2016: Slowly started the run (before a quick pit-stop at *bucks) around 4:40pm. There was still daylight! Ran up into the Crestwoods n'hood and did a little loop trying to find the corridor trail. Thankfully, a friendly neighbor directed me back on course. Also passed a child doing a barefooted "aeroplane goal celebration" in the middle of his street. When asked "why?," he replied, "no reason." I commended him on his barefooted-ness and continued my run.

Ran parallel to the corridor until I found an opening, crossed a stream, then ventured north to just past the 405 overpass in Totem Lake. Trotted by a few other friendly walkers/runners/bicyclists on this lovely evening. While cooling down around the park in town, a passerby, equally pleased by the evening's conditions, commented how she was "hoping to do what I'm doing" in a little bit. Very friendly encounters today! [hashtag]runhappy!

Route and workout details here.

Cougar Mt Night Trail Rain Running in the Rain

80 minutes over 12.1k from the TH at 166th Way SE.

Tuesday 19 January 2016: Run started at around 5:20pm. Conditions were dark and colder and rainier and soft. Once again, headlamps were used for illumination. The route altered slightly from last time, with a little wrinkle onto West Tibbetts Creek and Tibbetts Marsh Trails.

Route and workout details here.

Cougar Mountain Nighttime Trail Run

70 minutes over 11.4k from the TH at 166th Way SE.

Wednesday 13 January 2016: Run started at around 4:55pm. Dusk gave way to complete darkness underneath low hanging clouds that produced just the right amount of gentle precip. Besides the darkness, atmospheric conditions were very good for running. Headlamps illuminated the undulating trail that, as Mr. Frodo Barefoot aptly noted, was less soggy than times past.

Route and workout details here.

Redmond Watershed Preserve Nighttime Trail Run

67 minutes over 12k from the cars parked in a n'hood on Novelty Hill.

Tuesday 5 January 2016: Tuesday Trot started at around 5:10pm from neighborhood off of Novelty Hill Rd. Dark. Decently chilly, slight drizzle. Very nice running conditions. Headlamp run in the Watershed Preserve via th off of NH Rd, east of driveway, out to Collin's Creek trail, back into preserve via Trillium and Pipeline trails and out via the South Parking lot. Nice shakeout and fun running with the lamp.

Route and workout details here.

Lake Valhalla Snowshoe

4h 30' over 14.5k from Hwy 2.

O&B, 14.5km snowshoe through the Snowy Pacific NW Wilderness from Hwy 2/NF-6700 to Smithbrook Trail out to Lake Valhalla. Mostly Cloudy conditions, temperature was just below freezing, but calm.

Route and workout details here.

600m repeats // Genesee Park
5 x 600m w/ 400m recovery.

Genesse Park for the short loop. Setup the camera to film my stride. Super cool.

Fittish Friday: 600m repeats at Genesee Park

planned ~2:00/rep with ~full recovery (HR ~105BPM), 1st 600m @ 1'59"99, 2nd 600m @ 2'00"10, 3rd 600m @ 2'01"10, 4th 600m @ 2'02"02, 5th 600m (reverse route) 1'50"22

rocked that last one. the first four were in the anti-clockwise direction. uphill a bit at the start and at the end. kind of a tough w/o in that regard. coming downhill at the end for the 5th was bomb -- so fast.

Trail Runs in the Pacific Northwest

Cedar Mountain "10mi" route + Peak Trail + Lake Youngs Trail

O&B on Coal Creek Trail: Coal Creek Pkwy/Forest Rd to the Red Town Trail

Squak Mountain - Cougar Mountain corridor. 2 peaks

Tiger Mtn Trail to Poo Poo Point loop back to TMT th

​Solitude on the Powder River Shoreline Trail, outside of Baker City, OR

'Chutes and Ladders' Hill workout™ on the Seward Park peninsula

Tempo Trail Workouts:

This week in 2006...

From merv's running log entry (merv.stanford.edu), 11 March 2006:

Vineland, NJ, USA
Distance: 6.7k, Duration: 33'05", Pace: 4'57"/km
  • warmest day of the year. approx 24C. ran at 1300

    home to sanford to hance bridge to venezia to siena to whispering woods way to dante to cornucopia to la's house.

    felt a little winded. longest run outside in a while. i guess i needed to adjust to the warm weather. it felt really hot. knees felt good.

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