Transcendence Ultra 12 Hour Endurance Run - Olympia

I've done a handful of 50K races (31.1 miles) but the next common ultra marathon distance is 50 miles and that seems like a big leap. This race is a 12 hour event so I should have time to cover 50 miles if I really want to, but I at least should be able to run something farther than a 50K. My longest distance run so far was at the 6 hour race in March where I ran 32.9 miles. This inaugural event, put on by Guerrilla Running sold out before race day with 50 athletes competing. Lots of Maniac family are here.



Pros - 15 minute drive from home, I know the course, its 1.5 mile loops around Capitol Lake so I will never be far from aid stations, I can quit whenever I am ready.



Cons - Its 1.5 mile loops around Capitol Lake and I can just quit whenever I am ready. I will have to do 21 loops to cover the 50K distance.



Same flat Course as this year's Run for Rett and Road-odend-run relay. I can run on packed crushed rock or pavement.



The heat wave makes for a change in plans. Its supposed to hit 95 degrees later today. I will start off faster than I should, to get more miles in the cool of the morning, then I know I will slow a lot later on. New goal is to keep going for at least six hours, then see how I feel. 50 miles seems like a bad idea in this heat.







Start - 6AM, sun just rising and temps are in the mid 60s. Running with M761 is always a nice way to run an ultra. Good pacing and nice conversation will make the time go by pleasantly. We start off at close to 9 minutes per mile pace.







Loop 1 - Watch the sun rise
Loop 2 - Slap some mosquitoes
Loop 3 - Swallow some gnats, quite a cloud of them in places
Loop 4 - OK, I'll never remember something special from each lap. Basically we would stop at the aid station each time alternating between a quick water stop and a longer water, food (peanut butter and jelly sandwiches - good, fig newtons hard to swallow after a while) sunscreen, electrolyte pill, cold sponge or cloth, ice cubes under the hat.....








Mile 20 - The first 20 miles go by quickly. Some right hip discomfort and some right foot pain, but really not to bad. Bald Eagle sighting. It is getting much warmer, especially on the "back" half of the lake. More shade and a little breeze on the front half, brutal sunshine and calm the second half. After each aid station visit we have been walking a little and each loop the walk gets longer, though we have run the whole rest of the way.








Mile 25 - Starting a loop and I see Tammy out for her Sunday run. She joins us for a lap and a half and it is nice.








Mile 26 - Still with Tammy and M761 when Jody and the boys drive by. They will meet me at the aid station and it is a real nice diversion. I feel very good for being at mile 26.










Mile 27 - Halfway through the loop and Tammy veers off to go home. This is the hot part and I say that I want to walk. But I keep running. OK this is going to be hard. I will tough out this lap and if I can run the rest of the way I will allow myself to relax for the final laps. A lot of effort to keep running, but I am able to do it.





Mile 29.5 - Around and around but I can sense that the end is near. I need to walk again. M761 keeps on running, good for her. I have no need to push it in the heat. I walk, then run a bit, then walk some more with Tony C. He is a very accomplished ultra runner. He is one lap ahead of me and taking it easy, he will go on to run 59 miles today, training for a 100 mile race in two weeks. Nice company. We are leapfrogging Marie and Tory and that is fun too.



Mile 31.5 - All I need is one more lap and I will have a personal record. I'm by myself, but then there is Bill driving by to check on me. He is wearing crocs but decides to run/walk with me for my final lap. I'm in no hurry and we take our time going around. Its an oven on the back half and although my legs and energy level are OK (not great by any means) I think it is wise to call it a day. I got my distance record and time on feet record.



Mile 33.5 - Done. 22 loops. 6 hours 23 minutes. I stick around for a while hoping to cool off. Then I realize that it is 90 degrees out and I am not going to get any cooler. Go home, shower and nap. Back to the race at 4:30PM as a spectator. Amazing to see so many still going. The Prez gets his 50 miles and I realize that there is no way I would have made it that far. After the race there is a really great spread of food from the Cascadia Grill with the award ceremony and raffles. No prizes for me but the finisher's medal (dog tag) is very nice. I would like to do this race again, especially if it is 20 degrees cooler. I did not get bored with the course, probably due to the running company I had for the whole race. Great organization and volunteers. Only point of issue is that anyone with a Garmin GPS had final mileage almost a mile farther than what was recorded. The loop is certified, so maybe I should have taken the most inner track that I could each time to get a better reading. I'll go with the official distance on this one as I always do for races.


33.5 miles

6 hours 23 minutes

36th of 46 participants
Race #205
25th race of 2010
First 12 hour event

*****

Tacoma Narrows Half Marathon 8/7/10

Missed this one last year and I am happy and excited to be back for this terrific event on a great course. I would very much like to beat my times from the two halfs I ran in July, keep an even pace, and have fun with the many people I know who are running today. Up at 4:15AM to meet a 5AM carpool. Thanks for driving, Paul. Great to have so many Oly runners here. Heavy fog that is borderline drizzle and some wind that will be mostly at our backs. Good for running, not so good for waiting for the start, but we are able to stay somewhat warm inside a hangar at the Gig Harbor Airport. Lots of Maniacs and Half Fanatics and I am wearing my new Half Fanatic hat.

Start - Bob Martin pacing 1:40, Prez Steve Yee pacing 1:50, Matt Hagen pacing 2:00. Who to run with? Ashley of course. We start just in front of Steve hoping to hold back some and finish strong. My PR is 1:40:23 but I do not believe that I can do that today. If all goes really well I'll try to catch up to Bob, but I am not going to push it early and risk falling apart before the finish. I will run my own race today, it just so happens that Ashley and I continue to be amazingly close in abilities and will probably run together for much of the race. She is stronger than me on the uphills and has better energy management after running low on fuels in the marathon (does not hit the wall as bad as I do), but I'd like to think that I have a faster kick and can hold my own with her on anything shorter than a marathon. If I can run a 1:43 I will be pleased, regardless of where anyone else finishes.

Mile 1-3 - Smooth start. I did a short half mile warm up and was ready to go off at race pace. Now we are on the Narrows Bridge. It reminds me of the time I ran the San Francisco Marathon over the Golden Gate Bridge. Fog, lots of fog. Temperature is good though and the wind is not strong.

Mile 3-4 - Up the big hill off the bridge and through the park. I remember to use my arms and shorten my stride. Pass Ron, who is still getting back to shape after injury but was very close behind me in a 5K not long ago. I could end up running close with him today. Boy that hill takes it out of me. Breathing is harder. We are passing some people.

Mile 4-6 - The loop through a neighborhood. Short uphill bits that get my breathing all out of whack. We lost time on the big uphill and it is rough going now, but we are holding steady. Sometimes Ashley is a half a step ahead of me. The GPS watch is great for providing info about pace, but having a person to stick with is so helpful. Without speaking we are able to communicate when we should make a move around someone. Working together without talking. Jennifer Seward sighting.

Mile 7-9 - Running well, but not sure that I am having a whole lot of fun. I have been working very hard since mile 3. I hope that I do not fade in the final miles. At the aid stations I tend to get a step or two ahead of Ashley but she catches right up. We run into Cheney Stadium and around the warning track. No Rhubarb to high five or hug. Working too hard to enjoy it much. But I am focusing on form better than last week, my mind is with the running for the most part.

Mile 9-10 - Still with Ashley, we have our little talk each inviting the other to go ahead if they wish. I have no intention of going faster yet. We have maintained pace since the top of the hill at mile 4, I am on pace to have a very good finish time, no need to blow it here. But as we get back onto the paved trail I find myself feeling better that I had since mile 3 and I do pick up the pace. I strike out on my own.

Mile 10.5 - Steepish uphill off the trail and onto the road. I wonder where Ashley is but I won't look back, that is a sign of weakness. I make the sharp turn on to the road and there is an aid station there, so as I grab a cup of water, I am not really looking back, more to the side. Yikes, she is right there about ten feet behind me.

Mile 11 - 12.1 - Flat road then down the steep hill. I will easily beat 1:43 and I feel really good about today's effort. Suddenly there is Ashley by my side. Great that she caught up. We run together again. I vow to not look at my watch, just give it a good effort.

Mile 12.1 - 13.1 - OK, one mile to go. I've had some minor right foot discomfort since about mile 5, but not too bad. My energy level is good and I can smell the finish line. I decide to make a move, strike out here and run the last mile pretty much all out. I grunt and really try to pick up the pace. Running faster and harder than at any time today. Have to slow just a bit for a wet steel plate on the road and then again at a downhill that is just too steep to run as fast as I would like. Now I am going all out. Not looking back, no one is going to pass me now. I finish strong and am very pleased with the finish time and my effort. Negative split time. My second fastest Half Marathon. Now I turn around and there is Ashley, a mere eight seconds behind me. I'll go around bragging that I beat her, because usually she is ahead of me, but really we are both happy to have run so well and its great to have someone to work with. My Oly friends ranged in time from 1:32 to 2:25. Most had smiles as they finished up and enjoyed the event.

Next up - I am registered for a 12 hour run on 8/15. Going to get a Summer's worth of long runs in one day. I plan to go very slowly with lots of walking and I do not need to be out there for the full 12 hours. Still I am somewhat anxious about it.

1:41:44

126th of 840, 13th of 40 in my age group

Race #204, Tacoma Narrows Half Marathon #2

*****

Race Against Crime 10K

Crime Stoppers Race Against Crime 5K and 10K is a first annual event. However this race is at the same location and with the same timing company as the Turn Back the Clock race last year. I liked that course out of the Lacey Rainier Vista Park and am looking forward to running it again. I was not sure if I would be able to race today so I did not sign up in advance. Registration was very smooth, I did get a T-shirt and a cloth bag with lost of swag. Note a very minor course change from last year. The little out and back for the 10K only is now closer to the finish. Maps of the course are available and it promises to be well marked, staffed with volunteers and accurate in distance. Its cloudy and cool for August.
Start - After watching a K-9 demonstration and doing a mile warm up, I line up toe to the start line. Small group for the 10k and we will start ten minutes before the larger 5K group. I do not recognize anyone in my race and just three people who will do the 5K. Too bad, this really is a quality event. We start right on time and a big group of about ten go zooming off. I know that is too fast for me I can only hope to reel some of them in later. I try to keep within my own pace and not go too fast, but a quick look at the watch says that I really should slow down a bit.
Mile 2 - Now on the paved Chehalis Western trail. When we got to the trail it was clearly marked that 10K goes left and 5K goes right. There was also a volunteer to tell us that too. But in front of me I see a young guy turn off onto the 5K course. If he was closer I would have yelled something. Maybe he started with the 10K group by mistake. I hope that he does not mess up the results. I can see the lead woman a ways ahead and I have just caught up to the second place woman. I encourage her to keep number one in sight and I move ahead some. Great flat course. Feeling good with no aches or pains. Just running faster than I am capable of sustaining for any long period of time.
Mile 3 - Off the trail. Aid station. One guy about 30 feet in front of me (he passed me a while back) and now a woman with a large pit bull type dog is trying to cross the route directly in front of me. The dog does not want to move and she is just standing in my way. I yell "look out" as I dodge the dog but I wanted to yell "are you blind?" She seemed oblivious the the race and aid station. I decide that I will get a drink on the way back. Lollipop course around the school. Back to the aid station and lots of runners coming toward me. I take an offered cup. Funny it is a MacDonald's paper cup. Then I drink. MacDonald's orange "drink". Whatever is in that I don't know but I don't think I care for it.
Mile 4 - Managed to catch up to and pass the lead woman. All I could do was grunt. This is really hard. My overall pace is slipping but I am still working at it. Someone remind me that I hate 10Ks. I am working about as hard as a 5K except that would be over by now. I am also having trouble concentrating on my form. My mind keeps wandering to both running and non running things. That is fine in a marathon where I could never focus on form for the whole race, but here, in order to maintain pace, I need to keep thinking about it. Frustrating and although my overall pace has not slowed much, I know that I am slowing and speeding up more that I should.
Mile 5 - We have merged with the 5K runners and walkers, now heading back to the park. Have to take that short out and back on a side street, so then I have to pass all the same people again. Finally near the finish. Turn on what little kick I have left. Hear footsteps fast approaching and I speed up even more. Tall guy kicks it in faster than me and beats me by a second. Nothing I could have done to beat him, I really gave it my all at the end. And I am very happy to duck in under 46 minutes. Fastest 10K since 2008.
Finish - Jog a mile, then see that results are already posted and that I made 3rd in my age group (40-49 ten year intervals). Awards ceremony starts promptly as the last runner comes in. Nice stainless steel water bottles and ribbons for the 5K age divisions. 10K winners get a large coffee mug. I don't need more stuff but it is always nice to get some kind of recognition I guess. Except that after they call the top two, they move on to the next age group. Then I realize that they never did call 3rd place in any group, awards only to the top two in each division. Makes sense for such a small race, I wish I had noticed that earlier though. Excellent raffles, though I did not win anything. Everything about this race was good. Accurate, scenic, well marked course with traffic control, mile markers and plenty of volunteers. No hassle registration with knowledgeable volunteers, not pricey, great parking and bathrooms, perfect running weather, cool swag. Yet another must run again event!!


45:58 9th of 65
Race# 203
10K # 27
*****

7-17-10 Chelanman Half Marathon

Second time here. Lots of friends doing various triathlon events. Jody races tomorrow. Tammy and I will run the Half Marathon today. This year we are staying in the host hotel overlooking the start/finish area. This is great and so convenient. Its not quite as hot as last year, but still these are not ideal running conditions. I do not expect to be as fast as last week. Hot, slanted highway that is open to traffic, about 4 hours from home. Not my first choice for a race, but it ties in nicely with my friends and family who come for the triathlon races.

One of my goals for this year is to qualify for the Half Fanatics club. Since I ran the Ocean Shores Half last weekend, I will get into the club with today's effort. Finish time does not matter today, though I want to do my best. For the first time ever for a race I decide to not wear a watch or GPS. I think that I have a good enough sense of pacing and when it gets late in the race I need to just focus on running, not the time. It will be interesting to see how it plays out. Really just want to have fun and get in a good workout.

Start - Meet two other Brooks Running athletes. Line up with Tammy who says that I should just go off fast and leave her to her own paces. Crowded start with the 10K runners. We have to skinny down to all get across the chip timing mat. Nice cushy chip strap to go around the ankle. Short countdown and we go. Jammed in the crowd, up fairly close to the front though. Around the hotel, up the steep hill, then on to the road.

Mile 1 - Well sorted out and less crowded. Same as last year it is a very scenic and well organized race, just not liking the slanty road and cars going by. Bicyclists coming towards us, I look for Nick, Bill, Dan, Tom and Evan.

Mile 2 - I can't stand it any more. I feel like my pace is good, hopefully in the 8:00 to 8:15 per mile range, but I really do not know. I catch up to a racer wearing a GPS watch and ask her about our average pace. She says we are at 8:05. "Perfect!!" I exclaim.

Mile 5 - When we lost the 10K racers at their turn around it thinned out significantly. Gradually I catch a short woman who has a very large backpack/hydration system on. Its sloshing around and seems very unneeded to me. There are plenty of aid stations. At each one the water is very cold. I will drink a little bit and pour the rest on my cap. First female is on her way back and I am pleased to see that it is the Brooks runner. She will go on to win the woman's race.

Mile 6 - Catch two guys and we run in a little pack. One asks the other what the pace is and I hear that we are at 8:00/mile. Continue on up the hill to the turn around.

Mile 7 - We have lost the head wind. Instead we have heat coming off the rocks and road. Much warmer now. One of the two guys has taken off and soon is out of range. The other is behind me somewhere. Tammy approaches and says that I am in 35th place. I remember the days when I would count runners on the out and back. Then I see the hydration pack woman running in the same direction as me. Is she cheating? She sure did not go all the way to the turn around point. As I catch her I ask her what race she is doing. I like her reply....."the wrong one". She signed up for the 10K and totally missed the turnaround, by about two miles!! Maybe she thought it was a point to point race, I don't know, but when I was at the 3.1 mile mark there was a cone, chalk on the ground and an orange shirted volunteer telling all 10Kers to turn around. Aid station kid asks if I want water or Heed and I get as laugh when I ask if he has any hot cocoa.

Mile 10 - Feel like I am running well, though slower due to the heat and hills. No watch is nice. Just run. Now back to the 10K turn point and my little race becomes a major event. Hundreds of Olympic Distance Triathletes on their 10K run. Hey, there is Evan and he looks good. I just keep passing the slower runners and weave my way to the end. Tiring but not as bad as last week. Right leg issues are good, nothing really to complain about.

Mile 13.1 - Still with hordes of triathletes as I ease on to the finish. No great sprint to the end as that final downhill is too steep for me. The clock reads 3 hours something as it is set for a different race. However it is only a few minutes until my time is posted on the results wall. Slower than last year, but I'm fine with it. I do not think that I could have done any better with a watch. I may have to race without one again. Another glass mug, for getting second in my age group. Oly friends did well so it was a good day all around in the blazing sunshine.

1:47:46

26th of 131

race #202

****

7-10-10 Ocean Shores Half Marathon

One of my goals for this year is to qualify for the Half Fanatics club. Running halfs on back to back weekends is one way to get in and I will try that today and next week. This is my first race as a sponsored athlete. Believe it or not, Brooks Sports ( http://www.brooksrunning.com/) is providing me with running clothes and a serious discount on shoes. I have been wearing Brooks shoes since 2003 and will enjoy wearing their gear in races if they want to give it to me. I get to participate in a 2010 race series with other Brooks Inspire Daily participants and my 20 races so far this year has put me in 104th place out of over 800 sponsored runners. The series has a scoring system that rewards both speed and participation.

Today's race is part of a multi-sport event, with four different triathlons and three running races all happening at the same time. Good to see a couple of Marathon Maniacs who are doing triathlons. Bill and Tammy are here. We are chatting with Bob Martin before the start and he mentions that about four miles of our course will be on the beach. I had not been expecting that. He says that the sand is compact but one trick is to run in tire tracks if there are any as the sand will be more compacted. Its one of those beaches upon which vehicles are allowed. Four miles of sand sounds like a great excuse if I end up with a slower than hoped for time. Speaking of which, I don't have a firm idea of a time goal. I guess that getting under 1:45 would be good. I have not run a half in a year and I don't feel like I know how to best handle it. Also I have been nursing a variety of minor ailments, all places up and down my right leg. A few days ago I contemplated not racing today, but with a little extra rest, I ran fine yesterday and I should be good for today. Its gray, foggy, cloudy and cool. Will warm up soon enough. Half mile warm up before the start.

Start - Meet the first 10 moon Fanatic, Tamara Mackey and share with her my aspirations for joining the club. Line up near the front. 5K and 10K racers will start with us. Sprint, Olympic and Half Iron triathletes are at various stages of their races too, so it may be difficult to know who I am racing against at times. After about a 15 minute delay, we are given a countdown and then set out.

Mile 1.5 - 5K turn around. The more folks who I see coming back, the fewer that are in front of me. In another quarter mile we turn to a short road that ends at the Pacific Ocean.

Mile 2 - Loose dry sand down to the beach proper where the footing gets better. Find some tire tracks with one set of footprints. Bob is way ahead of me, but I think I am running in his footprints. Its not too bad, but not ideal either. Except that it is absolutely beautiful. I have never raced on a beach before. Clam shell or crab shell here and there but mostly semi packed and flat sand, a little damp.

Mile 3.1 - 10K turn around. One guy in front of me makes the turn. there must be about 6-7 half marathoners ahead of me, but they are just tiny specs a half mile down the beach. Amazing how fast they are. I wonder if anyone is close behind me. I take a quick look back and am a little dismayed to see a whole pack not far behind.

Mile 4 - Off the beach. My pace had slowed but I can pick it up some on the pavement. Mile 4 mile marker as I look ahead to a major road with bicyclists and traffic cones. Then I see that there are chalk arrows on the ground pointing toward a small residential road. Uh oh. I stop, unsure what to do. I can see about a quarter of a mile down the small road but do not see any racers. I suspect that this little road will go parallel to the main road and connect with it at some point. No one here to help me decide, and I know that very soon the pack behind me will be off the beach. I follow the arrows.

Mile 4.75 - I did take the right course as other cones and arrows confirm and I join the main road. Then it is back to a side street, this time with a volunteer to direct the way. Just a little farther I see two deer, one with a massive rack of antlers. I ease over to the opposite side of the road and it just looks at me. Then three deer appear on this side of the road, one with a small rack. They are beautiful and don't seem to mind me at all.

Mile 6 - Holding steady at 7:54 pace. That would get me in under 1:45. Fast guys coming back. Get to the turnaround myself and enjoy seeing the runners who are behind me. One runner had been pacing his girlfriend, now he blazes past me. He will run the next 6 miles six minutes faster than I will. Other than that I have not been passed and I feel OK. The course is very flat and the wind is mostly sideways.

Mile 8 - Tiring a bit. Now I have some discomfort in my right quadriceps, about the only place in my right leg that has not bothered me recently. I am able to run through it, but there is some minor stiffening going on with the leg.

Mile 9 - Back to the sand. Foggier. Tiring. Very gradually losing pace. Not like hitting the wall or anything, its just getting tougher.

Mile 10 - Lots of Olympic distance triathletes here at their turnaround. One halfer does pass me here. I am losing steam. Katie Robinson sighting. Remember to have fun.

Mile 11 - Back to the pavement for the final push. Practice not looking at my watch. I probably will not make 1:45 but looking at the clock is not going to help any. Just run the best I can. Don't have much kick for the end.

Mile 13.1 - Done. Fun times with friends and fellow runners. Course was scenic and accurately measured. Now a few gripes that would make it unlikely for me to return to this race: At the kids triathlon I saw two children racing with no helmets. Start/finish area was basically in the tri-transition area. Poor crowd control at the bicycle entrance/exit area, fortunately I did not see any crashes. T-shirts were to be handed out after the race, not with packet pickup. By the time I finished, I was told that most of the shirts were gone, and that I could fish around the table and look for one. Apparently those who registered late, but finished before me, got shirts. Additionally per the event website, we were promised a pancake breakfast and I did not see any evidence of that. Still a fun time and I do love racing. I went back to the beach to snap a few photos before leaving.

1:45:35

10th place of 80

race #201

****

6-26-10 Seattle Rock and Roll Marathon

Today is the grand finale of the Spring road marathon season. My 4th road marathon in 8 weeks. Previous times going back to Tacoma are 3:57, 3:58 and 3:58 so I am consistent, that is for sure. I would like to go out slower today than the last couple of races and hopefully finish strong. Anything under 4 hours would be great, but I am also celebrating my 50th marathon or ultra and my 200th race; I really just want to enjoy the day.

Up at 3AM. Leave the house by 3:30. Park at Safeco Field at 4:30. Ride the school bus with my friend Julie to the start, arriving just after 5:00. Hard part is over, now it is relax till the start, then run back to the city with 29,000 others. Full and half marathons start together with 36 corrals to stage us in. Same routine as last year so I know what I am doing. Still it takes about 20 minutes to get from the gear bag drop site to my starting area, with so many people around. It is cloudy and a little muggy, supposed to be warmer and sunny by late in the race.

I got bib#5050 in honor of my 50th and that puts me in corral 5, but I go to #6 to try to find M761. I have to enter the corral as the attendant is closing the gate on us and saying that no one else will be allowed in. This is after the National Anthem and really just a few seconds before the start. Just when I think I won't have my marathon pal to run with today, she comes sneaking in through Corral 7 and finds me right as we start moving.

Start - We walk forward a little then stop. It is a wave start and soon our group is let out. Smooth heading out. None of those crazy zigzagging people or walkers you get at Portland, the other giant race I do some years.

Mile 1 - 8:40. Under a giant balloon Rock and Roll guy. First band. Music will be the same as last year. Not as frequent as you might expect. Also, some bands you can not hear until you are right there and just as soon, the music fades away. Various High School cheerleaders are here again and I think I like them better than the bands. So encouraging and energizing.

Mile 4 - Hmm. Pace is at 8:35. The plan was to go closer to 9. At this point it feels right of course, I'll pay for it later. I will try to slow down at the water stations and not fight the uphills at all. Same course as last year, neighborhoods for now, soon we will drop down to Lake Washington.

Mile 8 - Salt packets at the aid station. That is a first. I am still taking S!Caps every 6 miles or so during a marathon and they are essentially sodium in a couple of different forms. Never thought to just take some table salt packets with me. Cheerleaders group has a costumed tiger mascot with them. I go to give it a high-5, but M761 says I should hug it. In the half a second it takes to reach it, I decide that it is my 50th celebration and if I want to hug a tiger I should do so. I think I surprised it, but it was fun and worth it.

Mile 9 - Uphill, then onto Interstate 90, out over Lake Washington. Its been a long time since I have run a course with an out and back section. It is a fun diversion to see the fast runners and to wave to fellow Maniacs. One person that I do not know well is "Double L" but I am very surprised to see her coming towards me. I know that she has yet to run sub four hours in about 150 races. If I am going too fast, then she really is. She just smiles as I tap my watch and give her a confused look. Osprey sighting.

Mile 10 - Turn around. Now a great view of Seattle and many runners both coming and going. Its still cloudy and a little cool, out over the lake the wind is sort of swirling around. Not very strong but now it seems to be mostly in my face. Most of the course is on concrete and I don't really know what effect that surface has on my legs, but I am already starting to feel somewhat beat up.

Mile 11 - Merge with the half runners and into the long tunnel.

Mile 13 - Out of the tunnel and past Safeco Field. I am having serious doubts about this race now. My legs are bugging me from the feet on up. The pace is still a little faster than I would like. I could/should slow down here, but I just don't want to.

Mile 15 - Alaska Way Viaduct. More concrete. Feel better though. At least I am able to hold pace

Mile 17.5 - Both M761 and I are feeling it in the legs and now having some low energy patches. In a moment of strength, on a downhill, I ease forward wanting to hold pace as long as possible
This is the second out and back section. I see a red-tailed hawk. Then I see "Double L" still far ahead of me. I tap the watch and smile. Looks like she has been training.

Mile 19 - Now heading back and just finishing a long gradual uphill section. Not surprised to find M761 has caught up to me.

Mile 20 - Taking my time through water stations now, extending the walk breaks.

Mile 22.5 - Made it through the second tunnel without walking. M761 now has the energy and moves forward as I maintain a slower running pace.

Mile 24 - Find myself grinding down to a walk every half mile or so. The walks are short and I get moving at my slow pace but I am being passed by many people at this point. Third out and back section and another "Double L" sighting. She will have a super PR for sure.

Mile 25 - Last uphill. Do some math and figure I can allow myself one more walk break and still beat 4 hours. One of these races I will not wear a watch just so I don't negotiate with it late in a race. It is not a coincidence that I have so many marathons finished between 3:56 and 3:59. Not really happy with the fact that I seem to be doing as little work as possible in order to get in under 4 hours. I'll have to work on that next time.

Mile 25.9 - Yes I have positioned myself well to just get under 4. Pick up the pace and enjoy the moment as I cross the line.

Mile 26.2 - Done. Immediate recovery goes well. Walk a bit. Put on warm clothes as it is colder than it was at the start, that Sun just never came out. Sit for a while, then a longish walk to the car.

3:59:23

917th of 4080
50th Marathon or ultra

200th race

20th race of 2010

5th race this month

*****

6-15-10 Inna Gadda Da Vida Challenge

My second time here at this very low key fundraiser for the Lakes High School cross country team. This is my third short race in the past four days and I really should be careful to not injure myself. I do not know if I have ever run so many seven minute miles in such a short period of time, but I am feeling good and this will be one more speed effort before scaling back in the coming days. It is cool and cloudy with some wind. Can't beat the $5 entrance fee with the no t-shirt option.
Start - about 20 people, half kids. We all start at the same line on the track. Music starts and I go off pretty quick. I have done a two mile warm up and am ready to move along. Three runners are ahead of me.
Verse 1 - The three ahead of me are kids, I am gradually reeling one in. We run side by side for a bit and I feel comfortable, so I ease ahead.
Verse 2 - Male runner blazes past me. He was holding back at the start but now is on a tear.
Drum Solo - I pick up the pace and get under a seven minute per mile average. Lapping some and I get lapped by one.
Organ Solo - Lapped by another runner. Holding my pace and feeling good. Fun to hear this great old music.
Final verse - Its coming to and end now. I won't beat the distance I achieved three years ago, but actually I am fairly close. Race hard to make it to the halfway point on the track just as the 17 minute song comes to an end.
Finish - 9.5 laps, 2.44 miles on the GPS. Quick awards ceremony, then raffle of goodies donated by the local running stores. I will a pair of Brooks socks that I will definitely use. Nice time tonight on the track.

9.5 laps
4th of about 20
race #199
****