With hope in our hearts and wings on our heels

2.5 miles on treadmill from San Francisco hotel in 30 min.

3 miles around Green Lake with Seattle Fit, in 44 min.

This is the official start of the training towards the Rock n Roll Seattle Marathon on June 27 2009

2.6 miles around hood in 30 minutes.

2.5 miles around hood in 30 min in cold fog

1.8 miles in hood in 20min. Easy

Seattle Fit run : 4 miles in 38 min by Green Lake.

Fastest pace around 8 min per mile but most of it slower.

 Cold, around freezing.

Ate two toasts with butter and jam + tea 1.5 hour before race (not that it matters) :)

2.6 miles in 31 min around hood.

Below freezing. No pain

AM run : 3.6 miles in 35 min around hood. Light snow falling, humid, out of breath.

No pain.

3 miles in 30 minaround hood.

Nice and easy. Evening run. No problem.

5 miles in 51 min with SeattleFit

Green lake -> Ravenna

HR mostly between 140 and 160.

2.5 miles in 30 min around hood, slow, no problem.

4.1 mile around hood in 45 min.

With 4 hills

13 laps around Green Lake track.

3 laps warmup at 12 min per mile

8 laps tempo at around 8.30 min per mile

2 laps of cool down slow.

Total 35 min.

6 miles in 1'08" with Seattle Fit.

Slow pace 10<p<12 min per mile. Even slower on hills

I used a Polar heart rate monitor from Eric (www.stressthendrest.com) and it showed that it was good to run slow. HR max around 150 and low 130.

2.8 miles around Green Lake in 35 min ... at night, close to freezing, with little rain ... but nice run :)

4 miles in 39 minutes around Green Lake track.

14 min warmup, 20 min tempo run at around 8min per mile and cool down.

7 miles with Seattle Fit in 1h29

Slow pace from Green Lake to Phinney Ridge, down towards Ballard and back.

3.9 miles in 49 min around Green Lake (big loop) + track

3.75 miles in 35 min.

Around Green Lake track 

 Warmup for 13 min.

then 1.5 miles fast in 11 min (7:30 per mile).

During that time heart from up from 150 to 175.

then 11 min cooldown

8.8 miles in 1'35'' with Seattle Fit.

Phinney -> Fremont -> Stone -> Green Lake

Overall slow but a few periods of sustained speed (~8 min per mile)

Cold and sunny at beginning, hot at the end.

2.54 miles around Green Lake in 27 minutes.

In segments of a few minutes with some walking in between.

3.26 miles in 31 min around hood with 4.5 hills

6 miles in 57 1/2 minute around Green Lake.

Went up 50th to zoo and then through park down back to Lake.

Faster for around 1 mile once back on Lake.

3.2 miles in 38 min around hood ... slow conversational pace

3.34 miles around Green Lake in 31 min.

1 mile warmup then around 1.5 miles below 8min per mile.

8.8 miles with Seattle Fit : Green Lake, Phinney, Ballard, Fremont, Green Lake

In 1h21min

Pretty fast at time, slowed down at the end when calves were tightening up.

4.8 miles around hood.

3 loops of 1.6 miles. First in 17', then 14' then 15'

one lap of green lake in 35 min

11 miles with Seattle Fit in 1h42 min

Right : Calf pain and right arch pain.

Green Lake, Fremont, Burke Gilman Trail to Uni District, Ravenna, Green Lake

5 miles in 43 min.

Lunch time run on the waterfront.

Felt good, no pain

12 miles with Seattle Fit in 1h50

Green Lake, Stone Way, Burke Gilman -> UW and back.

Tight calves but pain was low the next day.

5 miles at lunch on waterfront in 44min.

Felt good. Coldish and gray with a tiny bit of rain.

Estimated distance. Bootcamp training at Green Lake ... hills, hills, hills

10 miles with Seattle Fit in around 1'45''

Green Lake -> Phinney -> Ballard -> Shilshole Marina and back

2 miles with Green Lake Bootcamp.

1 miles around track in 7:00min

And a bunch of sprints and uphills

15 miles in 2h11 with Seattle Fit.

Green Lake, U-District, Eastlake, SLU, Westlake, Fremont, Ballard, Ray's, Uphill back to Green Lake.

Felt good, longest I had ever run.

3 miles with Green Lake bootcam, sprints, uphills, and all the crazy things.

2 miles with Green Lake Bootcamp

Around one green lake lap, not very fast

Did not make it to Seattle Fit this morning, it was 11 miles planned. Felt that my calves were too tight, I needed a rest

Slow run around hood

3 miles while doing bootcamp at Green Lake, lots of fast runs on hills

1.5 miles during bootcamp

34 min at lunch time,. under drizzle.

3.8 miles at lunch on waterfront ... 86F of heat !!! HOT for Seattle.

in 36 min.

Lunch run on the waterfront in 57min.

Sunny/hot, no problem

Around Green Lake in 41 1/2 min.

1.88 miles in 17 minutes in the fields by Alzonne, France

3.2 miles in 30 min from Alzonne to Sainte Eulalie, France

6.22 miles in 1 hour with Holger around Bayreuth, Germany

4.5 miles in 40 min on waterfront at lunch

4.5 miles in 42 min on the waterfront at lunch

4.5 miles in 40 min on the waterfront at lunch.

4.26 miles in 41 min around Green Lake and in the woods. One hill.

3.5 miles around Green Lake and in Woodland Park in 42 min.

4.5 miles in 41 min on the waterfront at 5PM

5.4 miles in 50 min on the waterfront for lunch.

4.5 miles in 42 min on the waterfront at lunch.

4.5 miles on the waterfront at 5PM in 43 min

Lunch run : 4.5 miles on the waterfront in 43 min. Sunny

4.25 miles at lunch on the waterfront with Chuck.

Faster than usual for first half. Raining and wet

2.5? miles on the waterfront in 25 min ... way too fast at the beginning, slower at the end.

4.5 miles on the waterfront at lunch in 43 min.

4.5 miles on the waterfront at lunch in 44min.

Windy

4.5 miles in 43 min on the waterfront.