Time: Lunch

Where: Downtown Bellevue Park, for the most part

Workout: 5 miles. The attempt was to run “at tempo” (what is the right lingo?) miles 2 – 4.

Notes & Observations. Downtown Bellevue Park is ideal because you don’t need to concern yourselves with traffic lights or cars. Unfortunately you are dodging Eastside dogs (not to be confused with normal dogs, ha ha). The signs say 1 lap = 1/2 mile but I’ve never believed it. Sure enough I mapped it on mapmyrun and 1 lap is more like .44 miles, even if you go up the incline on the bellevue square mall side. So I took a roundabout warmup to the park from LSQ, ran 7 loops then took the roundabout route back. In all it took around 45 minutes. My 2 loop times ranged between 7:53 and 8:10, so I really did pick up the pace during that time, regardless if I was doing the full mile.
Splits, fwiw
9:22
7:53
8:11
8:04
12:04

Music: The Killers

Time: 8:30 am
Where: Burke Gilman, this time heading towards sand point
Workout: 6 mi, 5′ on, 5′ off
Notes and observations: don’t set your interval timer when you’re tired, because you set it for five hours instead of five minutes. Took it easy because my week was so messed up. Looking forward to returning to my regular scheduled programming.
Music: shuffle, foo killers snow patrol soundgarden

Time: Morning

Where: Burke Gilman Trail, from Sandpoint to Wall of Death out and back

Workout: 7 miles, LSD

Notes & observations: LSD is soo boring. I tried to maintain 10:00 min mile pace and it felt sluggish and slow. It only made me run slower. I picked it up around mile 5 and ran miles 5 and 6 faster, then took it down again in the last mile. In my mind, I’ve already adjusted my half-marathon goal from 10 min mi pace to something a little bit faster, maybe between 9:40 and 9:50. We’ll see. Maybe miles 8 – 13 are a different story.

Music: A mix that included Foo, Killers, Soundgarden and more.

Time: lunchtime

Where: gym treadmill

Workout: 4 mi, 39:30

Mile 1: warmup -6.1
Miles 2 – 3: baseline of 6.1, accelerations of 200m x 8: 6.6 – 6.8 – 7.0 – 7.1 – 7.1 – 6.9 – 6.9 – 6.9
Mile 4: 6.0/6.1
Notes and Observations: Left foot feeling fine, now it’s the right. Intervals make workouts so much more bearable. One month of training and I didn’t miss a workout. Of course, it was a short month, but still…

Music: Vampire Weekend

Time: afternoon
Where: Burke Gilman trail heading towards sand point
Workout: 4 miles easy
Easier said than done … First two miles were around 9:22ish, mile 3 9:30, mile 4 9:50.
Notes and observations: My goal was to go really easy, which apparently these days is around 9:45. Getting there.
Music: Foo +Killers. I’ve been using the husbands iPod Shuffle. Those are the only two bands I’ve got on it. But, it works.

Time: 7:00 a.m.
Where: Burke Gilman trail … Out and back to the Wall of Death
Workout: 6 miles, 5′ on, 5′ off
Notes and observations: Ran the first mile steady state because I forgot the workout. This is the problem with working out first thing in the morning. The last mile was hardest because after all that running I was still cold due to the rain. Best rep was the fourth one, sometime in mile 5.
Funny these days I see 7am as an early workout. If we were rowing it would be a late start. My normal start at around 9:30 might as well be noon.
Music: Foo and Killers on shuffle.

Time: 12:30pm

Where: gym treadmill

Workout: 4 mi

• Mile 1: warmup/6.0
• Miles 2 – 3: baseline of 6.0, accelerations of 200m x 8: 6.5 – 6.7 – 6.9 – 7.0/7.1 – 7.0/7.1 – 6.9 – 6.9 – 6.9
• Mile 4: 6.0/6.1

Notes and Observations: Feet felt fine. Good.

Music: The Killers, Hot Fuss

Time: 7:45am, 49 minutes

Where: Gym treadmill. Blarg

Workout: 5 miles “steady pace”. I hovered between 9:30 – 10 min mile, with a small burst on my last lap because I wanted to get off the dang treadmill.

Notes & Observations: All the distractions in the world … two TV stations, 1 iPod and plenty of people watching, doesn’t compare to running outside. But, with my foot hurting these last few days I wanted to run somewhere where if I needed to stop I could stop and not be in the middle of nowhere. So there you go.

Interesting observation. When I run on weekends my mind wanders and I think about rowing and fitness and teamwork and stuff like that. When I run in the gym (or at least today) I think about work and work and more work.

Music: Foo Fighters on shuffle.