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Running Calendar, December 2002 |
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Weekly Totals |
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Date |
Type |
Location |
Time (min) |
Est. Distance (miles) |
Description |
Time (min) |
Estimated Distance (miles) |
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Sunday |
1-Dec |
Long slow distance |
Seattle |
121 |
13.1 |
Seattle Half Marathon, done as a training run with Kris. |
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Monday |
2-Dec |
Recovery |
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0 |
0 |
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Tuesday |
3-Dec |
Maintenance |
Kirkland |
45 |
5 |
Late run around the neighborhood, out to the water and back. |
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Wednesday |
4-Dec |
Maintenance |
Kirkland |
64 |
7 |
Late meandering run. Around 97th, up to 100th and over the 405 bridge.
Then west on 116th, and wound around behind Forbes Creek Dr. before climbing
stairs by Crestwoods Park. Returned via trail up to 100th. |
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Thursday |
5-Dec |
Maintenance |
Kirkland |
35 |
4.5 |
Late run around the neighborhood. |
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Friday |
6-Dec |
Maintenance |
Redmond |
30 |
3.5 |
Easy run with Landy and David. Ran out 30th to trail, over to 24th, and
returned up the hill on 30th. |
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Saturday |
7-Dec |
Recovery |
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0 |
0 |
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295 |
33.1 |
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Sunday |
8-Dec |
Long slow distance |
Snoqualmie Valley |
176 |
18 |
Long slow run on the Snoqualmie Valley Trail. Started out from McCormick
Park in Duvall, continuing past the Tolt River in Carnation. Temperature
about 50 degrees, dipping into the 40s by the end. Drank 64 oz of
Accelerade. First 8 miles were very slow, around a 9.5 min/mile pace. Next
8 miles were probably 1 min/mile faster. Final 2 miles were between 9.5-10
min/mile. No walk breaks - felt fatigue and soreness starting around mile
11. Heart rate steady at 143-145 for first 4 miles, dipping to 138 for
middle 5, into the 150s for the return trip. |
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Monday |
9-Dec |
Recovery |
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0 |
0 |
A bit sore from yesterday's long run. |
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Tuesday |
10-Dec |
Paced |
Kirkland |
60 |
7.5 |
Late-night paced run. Looped around 95th along 112th, back over the bridge
on 100th, up to 116th on Slater. Ran over 116th (apparently just missed a
coyote?) then back to 112th and out to Market. Backtracked over Forbes
Creek Drive and ran up steps to Crestwoods Park. Used trail to get back to
112th/100th, and ran over the hill on 104th. |
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Wednesday |
11-Dec |
XT |
Home |
0 |
0 |
30 minute workout on the home elliptical trainer |
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Thursday |
12-Dec |
Laziness |
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0 |
0 |
Got really busy at work, and the day got away from me. |
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Friday |
13-Dec |
Recovery |
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0 |
0 |
Rested up in preparation for Saturday's long run. |
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Saturday |
14-Dec |
Long paced distance |
Bellevue |
64 |
8 |
Ran on a treadmill at the Pro Club, and then did two miles outside, a little
bit on the Bridlecrest Trail. Intended to do 5 mile repeats at 7 minutes
per, rounding the run out to 10-12 miles. The reality was that I hadn't
slept enough, and it didn't feel as though my legs were really up to the
stress of that many mile repeats. I warmed up with two miles at around
8:20-8:30/mile before starting the fast repeats. The 6:59 pace felt okay
for the first one, but shortly into the second, I began really working
hard. After the third, I needed to take a break off of the treadmill for a
minute or so, and felt a bit dizzy. It was really difficult to continue,
although I'd only run 5.5 miles at that point. I simply never recovered
from the repeats. I really labored when running two slow miles outside, in
the hopes that the cooler air would make me feel better. I was wiped out
most of the day. |
300 |
33.5 |
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Sunday |
15-Dec |
Recovery |
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0 |
0 |
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Monday |
16-Dec |
Maintenance |
Kirkland |
52 |
6.2 |
Late night run out to Waverley Beach, via 15th, and then back up Kirkland
Way. Returned home via 114th down to 112th, and around the hill on 104th. |
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Tuesday |
17-Dec |
Paced |
Redmond |
42 |
5.3 |
Ran once around the outer loop at the Redmond Watershed. Warmed up for 13
minutes, and then did ten accelerations (1 minute per at around a 7:15 pace,
then 1 minute cooldown). Weather was pretty cruddy, path very slippery.
Felt good after the run, not overly fatigued. |
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Wednesday |
18-Dec |
XT |
Home |
0 |
0 |
30 minute workout on the home elliptical trainer, followed by a five minute
cooldown. |
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Thursday |
19-Dec |
Paced |
Kirkland |
59 |
7.25 |
Night run from home. Circled around 97th, and back over the overpass on
100th. Then ran up Slater, over 405 on 116th before turning left past
Rainbow Play Systems. Took this until turning left to cul-de-sac that
included a trail into Forbes Creek Apts. Ran south on Forbes Creek to
Market, and returned home via 18th, over the trail to 100th. |
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Friday |
20-Dec |
Recovery |
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0 |
0 |
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Saturday |
21-Dec |
Long hilly distance |
Issaquah |
157 |
14 |
Long run at Cougar Mountain. Began at the Wilderness Peak trailhead, ran
clockwise to Shy Bear Pass, where I picked up the Cougar Mountain loop (as
shown in the trail running book). Over 2600' of vertical gain, most of it
in two miles : the first mile of the run was about 1100' of gain, then the
climb from the Red Town trailhead up the Cave Hole trail was about that
much. Temperature about 40-45 degrees, some drizzle. Drank about 40 oz. of
Accelerade. |
310 |
32.75 |
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Sunday |
22-Dec |
Recovery |
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0 |
0 |
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Monday |
23-Dec |
Maintenance |
Kirkland |
58 |
7 |
Afternoon run from home, up to 100th, down trail to Forbes Creek, and over
116th. Returned via Slater and 124th to 85th, then ran up 112th, and over
the hill on 104th. |
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Tuesday |
24-Dec |
Maintenance |
Kirkland |
45 |
5.25 |
Kris and I ran along Lake Washington Blvd. up to Yarrow Point, mixing in 8
accelerations along the way. Very rainy, a bit windy. |
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Wednesday |
25-Dec |
Recovery |
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Thursday |
26-Dec |
Hills |
Issaquah |
82 |
6 |
Ran the Tiger Mountain 3 trail, starting from the end of the access road,
ran 0.5 miles to the trailhead. Total climb was 2000 feet, the last 0.3-0.5
miles were very steep. Felt pretty good until the last push, just after the
old railbed. Temperature about 35-40 degrees. Some ice and snow at the
summit. View, perported to be great was obscured by thick fog. Carried 40
oz of Accelerade, drank 60-75% of it. Quads really sore afterwards. |
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Friday |
27-Dec |
Recovery |
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0 |
0 |
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Saturday |
28-Dec |
Recovery |
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0 |
0 |
Extra day of rest for the longer run. |
185 |
18.25 |
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Sunday |
29-Dec |
Long slow distance |
Redmond |
193 |
19.5 |
Early morning run from the River Trail out to the Redmond Watershed.
Started around 6:15 from the 1 mile mark on the trail, and traversed the
Puget Power Trail, capping with a shortened loop around the Watershed (Old
Pond-Pipeline-Collin Creek-Siler's Mill-Pipeline, Trillium
Connector-Trillium-Old Pond). Estimated distance between 19 and 21 miles.
Temperature between 35 and 40, short stint of light drizzle. Got lost in
the dark and fog while going over Education Hill, adding between 1 and 2
miles. Consumed 40 oz of Accelerade. Pretty sore and cold afterwards. |
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Monday |
30-Dec |
XT |
Home |
0 |
0 |
30 minutes on the elliptical trainer at home. |
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Tuesday |
31-Dec |
Hills |
Issaquah |
117 |
8 |
Early morning run up Squak Mountain, the third of the three Issaquah Alps
I've run this vacation. Lots of trouble finding the trailhead - contrary to
the McQuade book's claim, the trailhead is unmarked. Parked 0.5 miles south
by the Wilderness Peak trailhead instead. Up the West Access Trail to the
Chybinski Trail. I missed the turn to the West Peak Trail, but caught the
Bullitt Fireplace Trail to the Central Peak. Lots of mud, some snow up
high. For all the trouble, these trails were lots of fun. Many downed
trees, lots of technical traversal, particularly past the Central Peak on
the Old Griz and Pete's Creek Trails. Joined the East Side Trail, and ran
past my turn on the Bullitt Access Trail, running an extra 0.4 mile as a
result. Just before reaching the parking lot, nearly fell 10' off of a log
bridge, catching the rail with my arm and perhaps saving myself a trip to
the hospital. About 1900' of elevation gain. Temperature about 40-45, some
drizzle. Drank about 20-25 oz of Gatorade. |
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Wednesday |
1-Jan |
Maintenance |
Kirkland |
35 |
3.5 |
Ran for 35 minutes at dusk, pushing Kayla in the old jogger. Lots of fun
doing this with her for the first time in about 18 months, but a tough
push. Looped around 100th to 95th, then back over the 100th St overpass,
and up/back on Slater. |
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Thursday |
2-Jan |
Paced |
Redmond |
59 |
7.4 |
Accelerations out at the Redmond Watershed. After a 12 minute warmup, did
10 minute-long accelerations. Rounded out the run by looping from the end
of Siler's Mill up to the Siler's Mill Connector on the Pipeline Trail.
Temperature in the low 50s, and sunny. No liquid consumed during the run. |
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Friday |
3-Jan |
Recovery |
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0 |
0 |
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Saturday |
4-Jan |
Recovery |
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0 |
0 |
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404 |
38.4 |
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Monthly Totals |
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1400 |
145.1 |
Weekly Averages |
298.8 |
31.2 |
