Shoot for the Stars

Redondo Beach in Federal Way. Tried out a new spot. I was going to run with a friend at work but didn't work out for her this eve. Ran solo but it was very hot! I was sweating as I ran along the dock at Redondo. It was probably high 70s I think. I ran to the end of the dock and then up a steep hill (painful) then did a loop in a neighborhood, then back down to the start of the dock, then back out again to the end of the dock and back to the start. Then there was a little distance left so I ran past my car, near the park, and up another neighborhood. Confusing, but just exploring the area. It was okay but not my fav place to run due to the dock being so short. I love the area though! Being so close to the water! Lots of people out walking or scuba diving. No pain in ankles or knees:) Felt good except the heat.

TT: 27:13                                  Avg: 9:04 min                                Max: 7:34 min.

Splits: 9:09, 9:09, 9:05

Roegner Park. 6:50 a.m. Nicely lite along trail. Weather was comfortable; not early morning chilliness. Only saw one guy out running on the trail. Felt fairly good. Did the usual out and back route + extra area at end once, then back out but not quite all the way back. Stopped just a little before the bridge. Time stopped then. I walked/ran the rest of the back to save on time. L upper shin slightly bothersome but do able. No ankle pain.

TT: 1:03:34                            Avg: 9:05 min.                      Max: 6:08 min.

Splits: 9:06, 9:12, 9:07, 9:18, 9:09, 8:59, 8:45 (very happy with my pace and strength at the end)!

Benson Beach, Cape Disappointment state campground, North of Astoria and Columbia River, right near the ocean. Ran on the beach for the 1st time in a long time. Ran where the trail enters beach, L as far as I could run, until the coast guard guy told me I couldn't go past a certain spot. Lameness! I ran to this orange rope thing and all the way to the other side of beach; as far as I could go (to the rock) and then back out to the L to the orange rope and back to the rock, then to where the trail enters beach. Ran at about 8:52 a.m. It was hard running on the beach; a little hard on the feet and ankles. My R toe creese and foot hurt some but just getting used to running on the sand. No major problems. The time went by fast by just having such a GOREGOUS scenary with the waves crashing on the beach. People out fishing in the water, people with dogs, and people walking. Loved the new area to run at! Misty but cleared up shortly after.

TT: 35:28                                      Avg: 8:52 min                               Max: 6:36 min.

Splits: 8:30, 9:04, 8:48, 9:05    (times vary as I was dodging some of the waves washing up on the shore when I ran super close to the water)

Cape Disappointment State Park. SW tip of WA, N of Astoria, OR and N of Columbia River. (right on the WA coast). Ran at about 7:15 a.m. Hard to get up early when camping and feel smoking and gross then to run 11 miles. However, it did go nicely. It was misty out but not rainy. Chilly at start but gradually got warmer when the sun finely decided to come out. Ran at our campsite to pizza stand, to North Jetty and back, then up a trail to The Lewis and Clark Interpretive Center (that was one steep hill!) and back down, then to the boat launch, then to North Jetty and back, then back to campsites. I ran in the loop of every single campsite for more distance. It worked out perfectly on distance. I ended up right near our campsite, #55 when my distance was completed. My muscles were very sore from Fri run on the beach. My R ankle was especially sore, hard to run on! Other than that, slight L knee pain, minimal. Felt pretty good most of the way. Glad to be done though and take a hot shower!

TT: 1:43:53                                  Avg: 9:27 min                            Max: 6:17 min

Splits: 8:52, 8:53, 9:11, 10:37, 9:37, 10:00, 9:29, 9:38, 9:22, 9:25, 8:49

All over the place this time, however there was a steep hill or two somewhere in the start-middle area, prob, where I had my high mileage.

BPA trail. 5:30 p.m. Started to miss that trail so decided to run there after work. Preanticipating an easier run but boy did this run turn into something fierce. I tried to run off of the pavement this time to protect the knees. I started near the soccer fields this time. Ran up the gravel trail from the back, to the trail, then instead of going on the paved trail, took some rolling hill gravel trails. Some were way steep and challenging so I had to slow down on them so not to twist an ankle. Ran on some trails that was thru berry bushes; exploring new places but realizing they were a bit treacherous. I laughed to myself. Ended up going the full distance on BPA trail but different routes. Ended up at some big work out building and then ran up a steep gravel embankment, large enough for a car to drive on but way too steep for me!! Craziness.Ran back on some of the gravel trails, then back to trail thru woods and then back and out to the car. Very sweaty and very tired! Ended up being kinda warm.

TT: 41:08                                     Avg: 10:17 min                           Max: 7:06 min

Splits: 9:41, 10:55, 10:38, 9:53

ARSHS. I was finally able to run on the track! 5:45 a.m. I've missed it! I am not sure how long the track was under renovation but it is back and running and nicer than ever before. The track feels so great for my feet and knees to have that support and the football field looks good too. I ran 3 miles on lane 5-a little over 11 laps. Felt okay.

TT: 25:08                             Avg: 8:22 min                      Max: 7:15 min.

Splits: 8:27, 8:27, 8:14 (Wow I didn't know how fast I was crusing on here; it's not really that fast but faster than I have been running)

Green River in Kent. About 6:00 p.m. After work I went to buy new running shoes at Road Runner. I bought the same Asics I had but just in a different color with inserts. They are so comfortable and I love them! It was very hot out! I packed near the Green River golf course and started out near the river running on the golf green side of the river. I went all the way but past the bridge that we'd usually cross and to the next street where I had to jump the rail and run across the street to get to the other side of the river. Then I ran back to where I parked, just on opposite side of the river. I had to run a little bit past the cars under the bridge to a fishing pond area and back to get the full 7 miles but it was almost right on with my route I did! Some people walking or walking dog. I had to avoid the flood blockers but wasn't too bad. I managed. I felt good after this run even though I was so hot and had to mentally keep going; the endurance was there though; just hot out. Drank lots of fluids afterewards. Happy for my mid week 7 miles!

TT: 1:03:08                        Avg: 9:01 min                         Max: 7:24 min.

Splits: 8:48, 8:58, 9:07, 8:59, 8:52, 9:04, 9:20

Lake Wilderness/Cedar River run. 7:30 a.m. Met at Lake Wilderness Lodge. This time Nicole joined the group. We took up the rear of the group because they all seem so much faster pace than us. But we enjoyed having eachother to run with. It is a hot day today and expected to reach 90s I believe. Luckily the trail was shaded most of the day except maybe the last 4 miles. We ran out to end of trail and met up with rest of the group; they waited. Then ran with Val (asian lady) on the way back. She is into ultra runs and 100-150 m runs. We were both amazed by her! We went to the area where you get onto Wilderness trail and decided not to tackle the hill so we ran back the same route about 2 miles +. I started to feel very tight in my muscles and lack of energy. Nicole gave me some of her Chococholate mint goo. I also had an electrolyte pill and dried apricots. I drank all my water too. Finally the last 2 miles I had a bit more energy. Nicole went ahead of me because she was shooting for 18  miles and a bit faster pace. You go girl! Amazing! I was just so happy to be done with the long run. We walked about 2 miles after up the hill and back to the lodge. Good run!

TT: 2:31:45                                Avg: 9:29                               Max: 4:33 min.

Splits: 8:53, 8:53, 9:10, 9:15, 9:33, 9:16, 9:14, 8:50, 8:47, 9:23, 9:06, 9:38, 10:24, 10:57, 10:18, 10:05  (the mile were I started to get into the 10 min I think I walked for 30 sec on mile 13-that is where it was very tough! The 8 min mile in the middle is when we ran with Val)

Clark Creek in Puyallup. I met up with my friend Kori from work to go for a run. We ran with her dad and stepmom. They are both very into running and in shape. They impressed me; all of them are great! Kendra (stepmom) does ultrarunning. We ran on trails that Kori's dad made out in the woods. It was more of hike/run type. It was some serious running. We did some out and back runs, that involved down a steep hill and back up again. Also there is a loop we'd do to. With the out and back and the loop it was about 1 mile. We had to watch out from roots of trees and steep embankments. There were some up and do surfaces. We even hiked down to the Creek but I didn't count that time because it was so slow; even more slow them some areas I had to walk up because it was very steep. This was a fun run but tough. Humid in the trees but cooler than me inshaded in the 90degree weather we've been having. Ran the route 3 times and then back out of trail that we came in on.

TT: 56:14                              Avg: 13:33 min.                              Max: 6:55 min.

Splits: 13:54, 13:04, 12:46, 14:10, 15:36

ARSHS. Early a.m. Kinda tired this morning; not much sleep. Tried for another 4 miler today and luckily succeded but it sure does take a bit longer even just one more mile. It was about 15 laps on the track. No knee or ankle pain.

TT: 34:33                              Avg: 8:38 min                          Max: 7:48 min.

Splints: 8:39, 8:46, 8:39, 8:30 (Happy with my pace and gradual increase:))

The Landing in Renton. Met up with the group after work in Issaquah. First time to run with them on a week day. It was a great day for a run. We ran from the Landing to the Cedar River Trail. We ran past Liberty park and followed along the river. I didn't realize it was so close! Ran out as far as 4 miles then turned around at the part that goes under the road so I could get 8 miles in. Past a couple of runners from the group on the way back. I think most had already turned around (done shorter distance). Past an older gentlemen that was running a good pace and a little ahead of me. I found out his name to be Kelly because we we talked a long while after the run. He was really friendly. I got slightly lost on the way back but was able to find the trail again. I was just on the other side of the river...lol Felt good.

TT: 1:13:10                         Avg: 9:09 min                           Max: 6:15 min

Splits: 8:55, 9:20, 9:13, 9:20, 9:15, 8:48, 9:24, 8:56

Long run at the Landing in Renton. We left Portland Sat. night versus Sunday a.m. It just worked better and I was able to get my long run in with a group! We ran along the lake this time. I got to get to know the other store worker for the Balanced Athlete-Kory, we was very nic but could only run 4 miles due to his knee problems  I ran with a pack of about 4 but ended up being just me a Kelly for the longer distance. He runs a slower pace than I do but I enjoyed having the company and didn't want to overdue myself for a long run. We ended up running about 19 miles. It wasn't quite accurate becuase I programed my garmin for 17 and had the add the last bit by stopping it and restarting it. We ran all the way to Belluvue, Braven (sp?) shopping square and back. We walked some and rested when we got the the shopping area. I took some energy block shots by Cliff and drank all my water plus refilled. It was a tough run the last 5 miles. We were both spent, esp. Kelly wanted to walk a lot more and slow the pace down.

TT: 3:25:76                          Avg: 11:02 min                      Max: 5:35 min.

Splits: 11:58, 9:30, 9:33, 10:13, 10:19, 10:45, 10:59, 10:59, 11:19, 10:34, 11:07, 11:13, 11:12, 11:50, 12:04, 11:35, 12:11, 11:48, 10:50

Clark's Creek in Puyallup. Followed Kori down to the woodsy running trail. We ran the out and back loop, with the steep hill, and then the loop. I ran that 3 times. I ran most of the way up the steep hill twice but the 3rd time I did lots of walk/run. Definetly a work out every time I do that. Kori's dad and stepmom, Kendra were out there running as well. I ran 4 miles. Felt pretty good but my leg was hard to get moving because I iced it before; prob not the best idea. I should ice it afterwards...lol Slightly sore from run yesturday. Kori did better this time picking up her speed and doing an extra out and back.

TT: 49:30                                 Avg: 12:22 min                        Max: 6:00 min

Splits: 13:01, 11:43, 11:59, 12:46

BPA Trail. Met up with Nicole since she was around this area getting her team ready for Hood to Coast. It was rather hot today and it was a tough tough run for both of us. The heat got us and the not used to running on the hills was hard. We started out running back behind soccer fields on shaded back trail to BPA trail and then usual route and back. Then cut back through shaded trail. Nicole had to split at soccer fields to meet team but I kept running out and back thru shaded areas. I explored the trail that goes to softball fields, used the restroom than ran a little more. Felt slightly better at end of run but I didn't have it in me to complete my 8 miles I was going for. I just was on a time crunch today as well. No noticable pain today in legs though:)

TT: 1:00:33                           Avg: 9:26 min                        Max: 7:00 min

Splits: 9:18, 9:11, 9:13, 9:12, 10:13, 9:45, 8:58 (looked like I kept a better pace running with a partner. I was also getting tired later)

Vancouver, WA. 7:02 a.m. Visiting Jared and Constance on the way down to CA. Ran from their home out to street, turned R and then got on a bike path-paved-R along the free way and across a bridge that went over hwy 205. Went 2.5 miles and then turned around for a complete 5 miles. It was fun running somewhere new and running across the bridge was neat, some hill variation involved as well. I felt good this morning and decide to work on my speed so I ran at a faster pace. Felt good!

TT: 41:50 min.                                 Avg: 8:22 min                           Max: 6:26 min.

Splits: 8:37, 8:48, 8:12, 8:04, 8:04 (very happy with my pace and getting faster at end)

Paradise, CA. Visiting family! 6:50 a.m. Dad and I drove to the church where Pearson intersects Pentz Rd. We parked there and ran down a gravel road to the flume. We ran up the flume (turned L) and ran all the way to the head dam and back. When we got the head dam we weren't quite at 7.5 miles so we had to run down a couple more gravel roads and a hill. I also had to take a bathroom break as well, rested for about 4 min. I felt pretty good except the last 4 miles were tough as usual. I drank lots of water this time and had one goo-strawberry bannana was good! Made me very thirsty though. I had the goo about on mile 11. My time is a little off because about mile 13 we stopped to refill some water at the flume and I forgot to start my watch back up. The last hill to go back up to where we parked was so brutal! Prob good i didn't get my splits on it; very very slow with some walking and running! It was tough! Not much leveling out at all; just straight up. No major knee probs, just a little aching. Weather was nice and cool but started to warm up some at the end of our run but pleasant.

Time is for running 13.55 miles (when we refilled the water) Over all ran 15 miles though.

TT: 2:22:52                              Avg: 10:33                            Maxd: 5:32

Splits: 11:37, 10:53, 10:12, 10:22, 10:31, 10:27, 11:51, 10:13, 9:52, 9:54, 9:47, 9:41, 10:00 (11:51 was when we got to head dam and had to run around on diff roads; thru us off some. Time is fast on way back because it was more down hill)

Paradise, CA. Ran with dad at 6:24 a.m. Home to the PHS and ran on track. We ran 4 miles on track and then back home again. Felt good. We saw some walkers and dad's running friend who always works out early a.m. as well. He is very fast!

TT: 48:37                  Avg: 9:23 min.                     Max: 6:55 min.

Splits: 9:44, 9:17, 9:15, 9:12, 9:23, 9:52