I have to have a blog title?

I ran the Rattlesnake Ridge trail with Brendan today. Brendan set a pretty fast pace from the lake up to East Peak, but he doesn't like downhills so from there it was much slower than I like. I'm definitely not fully recovered from last week's marathon though!

This was a steady easy pace run by HR. I felt pretty good and hope to get a nice week in this week. I'll 'train through' Saturday's Fall City Days 10k and follow up on Sunday with a long run on trails - that's the plan!

Today was 8 GA (general aerobic) miles with 8 x 100m accels. I'm debating how much time to give the out-of-school kid before enforcing a wake up time and a summer goals list.

It's Wednesday, so I must have done Cedar Butte! Today I did 3 repeats of the Cedar Butte trail. It gains about 800' over 1.3 miles. I averaged about 18:30 minutes up and 12 minutes down each time and didn't fall once!

Supposed to be easy recovery. L soleus/achilles bothered me a bit, so I stretched it at halfway point. Then a guy came running by, so I joined him until he split off - so a stupid mile at 6:45 pace in the middle of my recovery run!

I cut this run short to be able to hopefully put a little more effort in to tomorrow's speed work (in the form of a 10k). My knees are hurting quite a bit with PFS, and I may try eliminating the Inov-8 shoes from my rotation for a week or so and see if that helps.

My annual trek to Fall City for the Fall City Days 10k began last night with 5 beers and a pepperoni and sausage pizza. This inauspicious beginning  kept me in the sanican for quite some time race morning.

I  had no real goal for this race other than as a training stimulus. I figured I was in mid to low 38 minute shape though. I tried to maintain a steady pace and fight the mid-race slowdown, but I was running pretty much alone for 2/3 of the race which makes it difficult to push as hard as I could with someone just in front of me. My middle two miles were a little slow, but I was able to pick it up for the last two miles. There was no visible finish line clock, but I'd started my watch at the start banner matt and clicked it off at the finish. I didn't look at if for a couple seconds, and when I did it said 36:58. I didn't register that and figured my eyes were blurry and it was really 38:something. This would be almost a full minute PR from last fall with no 10k training in between. I still don't believe it and am wondering of the course was short or something!

I did a ~ 4 mile warm up run with a few accels at the end and another 1.5 or so cooldown miles afterward. I don't think this software allows multiple runs in a day though. My knees felt ok during the race, but again started aching pretty badly afterwards.