Ragnar Leg 3

For leg 3 I took off around 6:00AM which is generally a nice time to run anywhere in the world, excepting equatorial locations, like Baton Rouge. Several factors combined to make this leg the best one yet: I got 2.5 hours of sleep, I ran solo through farmland, I watched the sunrise on the Olympic Mtns, it was mostly flat. Here is the map: http://ragnarrelay.com/race/northwestpassage/legs/31 This leg was by far the easiest of the 3 legs I ran.

Generally in these overnight relays there is precious little time to sleep, but I guess we got lucky and pulled into the van exchange first. I saw the soccer field and immediately grabbed my sleeping bag, therm-a-rest, and ground cloth and hopped in as soon as I could. The night was cool and clear and after gazing at the stars for a bit, fell asleep pretty quickly. My alarm went off at 4:45AM and, admittedly, could have been a little later. But why be stressed when you're trying to run well? No reason in my mind. I puttered around and took my time loosening up and checking on where the other van was and downing 2 Red Bulls. On my "warm up" jog (about 5 min, barely qualifies as anything) I noticed that the Olympics were catching some sun and looking quite beautiful. I was sad to turn around and head home, but had to as I had a team depending on me. Fortunately, the sight kept me company as I ran toward Admirality Inlet through some lovely farmland. To me there is a real romanticisim wrapped up in "The Lonliness of the Long Distance Runner" and I had a fantastic time running the early portion of this leg. I was alone, it was early (not even the farmers were up!), and I had the most beautiful scene open to me. It was the kind of experience only a runner can get, which is why I love them so much. It's easy to push when you have something that beautiful to take your mind off the pain.

After cresting the peak of my leg, I knew it was all downhill and flat, so I really pushed hard and stopped the watch at 43:05, a 5:31 average mile pace. I was extraordinarily happy with this result, it shows that I still have some strength in me.

Miles: 7.8 for the day/53.8 for the week
Pullups: 0 for the day/ 29 for the week

Ragnar Legs 1&2

I ran my first leg around 12:30PM, which usually isn't optimal time to be running, unless you live in the Pacific Northwest. It was overcast and 60ish with a slight breeze, which is just about perfect. I took off with the goal of averaging under 6:00 pace and figuring that my first leg would be the toughest due to the big uphill in it. Here's the map of it: http://ragnarrelay.com/race/northwestpassage/legs/7
Well, I was right as my last mile was in the 7 min range due to the large hill and getting a little confused, though I still covered the 6.5 miles in 40:29, which is a 6:13 average pace. Considering I stuffed my face with toast, eggs, and OJ about 90 mins before running, I'll take it!

I started my 2nd around 9:00PM which was also a very nice time to be out running. This leg took me through the Swinomish Indian Reservation and over a couple of rolling hills, which weren't as bad as they looked on paper. This leg was rated as "Very Hard" though I found it easier than my first leg. I guess I have a warped perspective. Here's the map of it: http://ragnarrelay.com/race/northwestpassage/legs/19

This leg offered some very nice views of the sun setting behind Skagit Bay, whenever a driveway was cut through the trees. I've always gotten a huge kick out of starting a run in daylight and finishing a run in darkness, or vice versa. For this one, I ate a little less and drank a Red Bull to amp me up and ran 42:15 for the 7.2 miles, which is a 5:52 average pace. I felt a little better and pushed a little harder and was again very happy with how I felt.

Miles: 13.7 for the day/46 for the week (OK, it's really 45.95, but there was some jogging involved)
Pullups: 0 for the day/29 for the week (I'm really slacking)

Pre-Ragnar

Otto talked me into run this weekend's Ragnar Relays - Northwest Passage event (http://ragnarrelay.com/race/northwestpassage), which I figured would be a good way to get some nice, hard running in. In preparation for that we just ran one lap around Glendoveer, in 27:30, just keeping it easy knowing the hard stuff was coming.

Miles: 4 for the day/22.25 for the week
Pullups: 0 for the day/29 for the week

Morning + Workout @ HQ

I don't have class until 8:30 on Wednesdays, so I got to school at the usual time and ran a loop of Glendoveer. 4 miles in 26:30 after biking a little bit makes for a fun start to the morning. Especially when you thrown in cinnamon, cranberry, raisin oatmeal and Community Coffee!

Because I am slightly inefficient I went out to Nike's WHQ in Beavertron to run this little workout. It consisted of 4x1000 w/ 60s, 2x1000 w/ 3 min, 4x200 w/ 200j. Goal paces were 3:24/3:07/34. It was an absolutely perfect day for running and I really took advantage of being on Nike's notoriously windless track.

Summary:
2 mile warm up, drills, 4xstrides
3:22.0/3:21.03:20.6/3:20.9
3:06.6/3:05.0
30.9/33.1/33.1/33.4
2 mile cool down, stretching, a little biking because I have to get home somehow.

Another good day's intervals in the tank. I think I'm in better shape than what I think I am, but we'll find out at Ragnar Relay this weekend as I run 21 miles in 24 hours(ish).

Miles: 12.25 for the day/18.25 for the week
Pullups: 0 for the day (I am slacking)/29 for the week (I did 5 yesterday)

Monday Morning!

It came way too quickly. When my alarm went off at 5:30 this morning I was shocked and tired. I even resisted the temptation to go out drinking with my roommate! Though I did go bouldering inside for a couple hours before consuming a couple more beers with my burrito.

After making it to school, I sat through 2 hours of Pathology lecture and 3 hours of Physiology lecture before being released to the wild and 6 easy miles. I did 2 loops of Glendoveer, sans Otto, in 39:35, to average about 6:36 for the run. Pretty satisfactory in my opinion. I'm happy with how I've been able to get back and I'm hoping for some good stuff coming up.

Miles: 6 for the day/6 for the week
Pullups: 24 for the day/24 for the week

Salmon River

I couldn't pass up a chance to sleep on the ground, rain or no rain, so I went camping with some BAC folks. We ran about 40 min on the Salmon River trail and a little on road too. I could've done some pullups in nature, but decided to keep it at 72 for the week. I'm gonna call it 5.5 on the trails, even though it felt pretty quick.

Miles: 5.5 for the day/42 for the week
Pullups: 0 for the day/72 for the week

Morning Festivities

Due to a class cancellation, I didn't have to be at school until 10:30, so I made the most of my time. I woke up and ran a workout at Cleveland HS, near my house. The workout was a little quicker paced this time around and not as much volume. It was 4x200 w/ 200j, 3x1000 w/ 2 min j, 2x400 w/ 400j. The goal paces were 34-3:07-69. Because of the expected paces I spiked up for this one, in hopes that it would feel easier.

Summary:
15 min warm up, drills, 4xstrides
34.9/35.5/34.0/34.5
3:06.9/3:06.9/3:06.2
68.5/69.2
15:30 cool down, stretching

I was really happy with this one as well. Part of me was a little concerned given that I started my warm up at 7AM and it can be hard to run fast first thing in the morning. The 3x1000 was the real meat of the workout and I ran that particularly well and was very consistent in my splits. Overall I'm happy with how everything is feeling and there's not much better than getting your workout done before 9AM!

Miles: 8 for the day/36.5 for the week
Pullups: 6 for the day/72 for the week. At least I'm still ahead!