Time: 3:00pm
Where: Burke Gilman trail, to the Wall of Death and back.
Workout: 6 miles steady state
Notes: one of my favorites. A reasonable mid length distance, very familiar route, nice and flat, and who doesn’t like to say, “I’m going to the Wall of Death”?

My last long run before BolderBoulder. Purposely slowed my pace down the last mile to get the feeling of what 10:00 or slower feels like. My goal is to finish without passing out, so ill be taking it easy. If I feel great and run great, it will be a nice surprise.

Times include traffic light stops in miles 2, 3, 4 & 5:
1) 9.24
2) 9.59
3) 9.41
4) 10:07
5) 9:49
6) 10:14
Time: 59.17.41

Many sick days last week. Missed crossfit on Wed & Fri, plus and extra running workout. Hope/glad that’s over with. Now I just need to stay well hydrated for the week.

Music: Foo Fighters. I find it hard to listen to anything else for runs longer than 30 minutes.

Time: 5:45 am
Where: BG Trail
Workout: steady state 35 min
Notes: Nice change of pace to have a running partner. Don’t always get to chitchat at crossfit. Also makes me go at a real steady state where you are able to carry a conversation.
Music: none, just talking

Time: 7:40 am
Where: Burke Gilman Trail
Workout: 5 miles steady state. Right now my goal is to keep a 9:50ish-min mile

• 1: 9.06
• 2: 9.41
• 3: 10.00
• 4: 9:54
• 5: 9.40
• Time – 48.23

Mile 4 included a :20 traffic light stop which puts all but one mile in a very good place. Trying to recall what happened in mile 3 that caused the slowdown. Nothing comes to mind other I had to refocus for the last part. Overall I felt good, and at the end of 5 miles, felt like i could have easily continued on for another mile. Next week I’ll fit in one 6-mile run and should be good to go for Memorial Day.
Music: Foo Fighters. Kicking off the morning with ‘Walk’ was a great move. Thanks, shuffle mode.

Time: lunchtime (11:48 to be exact)
Where: DT Bellevue Park
What: warm up. 8 x 1′ on, 1’30” off
Notes: Nice warm weather. Wore the wrong kind of shirt. Got tired and walked some of the way back to the office (not what I normally like to do).
Music: Taylor Swift, Red