| Location: Snoqualmie,WA, Member Since: Oct 09, 2008 Gender: Male Goal Type: Other Running Accomplishments: 9th Grade track - Mile Run -5:29 5K Snoqualmie (WA) 21:09 (2010)
10K Fall City Days Fun Run (WA) 43:11 (2009) Half Marathon Snoqualmie (WA) 1:36:52 (2010)
Newport Oregon Marathon 3:30:09 (2010)
Short-Term Running Goals: Upcoming races:
Long-Term Running Goals: Run at least one of each of the following each year and PR.
Personal: http://www.facebook.com/jeffereyscott Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 82.41 | 0.00 | 82.41 |
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| Burn Orange Miles: 6.50 | Trance 6 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Getting back into the flow after a few weeks of easy livin'. |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Core Exercises, ROM Exercises with pushups. |
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| | Slow miles | Fast miles | Total Distance | | 6.60 | 0.00 | 6.60 |
| Cougar Mountain trail run with Bruce Anderson and John Rex. John tweaked his ankle about 2 miles in and ended up walking back to his car. Cool but beautiful fall morning with fog blanketing the hills. Because of the cool summer I am noticing that the leaves are dying before turning the normal brilliant yellow color. |
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
| Typical Snoqualmie winter weather: Drizzle and windy. Temp pretty nice about 50. |
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| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
| Weather: upper 40's Not too windy Wet but not raining HR 148 Pace 9:25
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| | Slow miles | Fast miles | Total Distance | | 5.15 | 0.00 | 5.15 |
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Last night we had spaghetti for dinner. Had a large serving and plenty of garlic bread, probably more than I should have. Carter had his wisdom teeth out and couldn't eat much of anything but he wanted a chocolate milk shake. Had one of those too with that canned whip cream. Wow that is a good combo! Not the best thing for you but tasty. No wonder I am not getting any faster.
Temp: 37 Weather: Clear and no wind and dry Moon was nice to see this morning as well Calories: 710 HR: 143 Pace: 9:23 Shoes: Radius 6
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off from running
Core exercises with planks and pushups and some weights
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
| Perfect running weather for the hills of Snoqualmie ridge. 56 F with cloud cover and not much wind and no rain. Pace: 9:30 HR: 142 Calories: 713 Burn (orange)
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Trail run at Cougar Mtn. with Bruce. Weather was nice. Overcast, no rain with a very slight wind. Temp of 46 F. Bruce's shin was hurting from over exerting earlier in the week, but he's tough as nails and pushed right on through. Pace: 12:08 HR: 143 Calories: 815(this sounds way to low for the output) Shoes: NB Trail
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 0.00 | 5.75 |
| 48 degrees with showers and some light wind. I hate running in the dark so it's not the most enjoyable time of the year for me to run. On the other hand I love the college football season so there is something to balance out the bad. Pace: 9:21 HR: 144 Calories: 790 Shoes: Trance 6
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| weights, planks, core and rom exercises |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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38 F with some wind. Nice and clear gorgeous morning after the sun came out. Decided after running about a mile and a half that I was starting to get too slow just running easy miles since the marathon 4.5 weeks ago. So where I normally turn around I went up ONE MILE HILL. OK it's not really called that but since it is almost exactly a mile from the bottom of the hill at Douglas on the Snoqualmie parkway to the top of the hill, that's what I call it. About 80% of the hill is definitely up and it's not an easy grade.
I decided to keep my pace the same as I had been running. My heart rate went up to 173 on the hill but I kept pace. Last time I tried to run the hill really hard I ended up screwing up my lower back so just a nice pace this time. Then at the bottom I ran the ridge trail that paralells Douglas St. to Carmichael which is about a mile and that kept the heart rate up in the 160 range. Then a .5 mile easy run with the wind at my back and red leaves flying off the trees(it was cool) and finished walking half a mile. That felt really good!! Forgot to add earlier that I saw Sean Sundwall driving while I was running. Usually it is just the reverse. He was probably down at the high school doing some speed work.I remember last fall our church(ward) was doing a service project one Sat. morning. Sean ran a tempo or speed run then ran 10 miles(20 total) to the house where we were working and then he worked about 3 hours raking leaves and grass etc.
Pace: 9:17 HR: 148 Calories: 900(that has to be low) according to garmin Shoes: Glycerin (my marathon shoes)
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| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 46 F with a little wind but not much. Showers the whole way. I went down Cascade to Crestview and back up that hill there which is a little deceiving. It doesn't look like much of a hill but it seems to knock my hr up every time. Pace 9:19 HR 151(should of taken it a little easier) Calories 835 Shoes Reeboks
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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No run today as I rest up for a killer 10 mile trail run at Cougar Mtn. with Bruce tomorrow morning. He's going to have the Hot tub ready to go afterward which will be nice. Up and down the mountain ^^^^^ He's trying to talk me into running the 50K trail run. Scary!!
Here is a link to the run. www.seattlerunningcompany.com/Events/Cougar/cougarmtn2c.html
Just some pushups and core work today-
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| | Slow miles | Fast miles | Total Distance | | 10.56 | 0.00 | 10.56 |
| Trail run today with Bruce. The leaves are turning a gorgeous yellow color. We ended up doing a different trail than expected. Here is a link to the one we ran today. http://www.seattlerunningcompany.com/Events/Cougar/05pix/Cougar10MileCourse.pdf My garmin died but Bruce got the info we needed. Pace was pretty slow but here is why. 2200 elevation gain and then 2200 elevation loss. Pace 13:56 HR Not sure but before my garmin died at 6.5 miles it was at 140 avg. Calories Don't know that either but we think it's around 2000 Shoes NB trail shoes
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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Okay, I really hate running in the dark so Mon. and Tues. I slept in thinking of running in the afternoon. Worked late so no running 3 days straight. That doesn't work too well. Beautiful Sunrise over Mt. Si this morning made it easier after starting in the Dark.
This morning decided to try some 800's on a hill. 1.75 easy then uphill 800 in 3:42 with 400 jog down uphill 800 in 410 with 400 jog down uphill 800 in 410 2.75 easy That will test a guys manhood! ouch that was tough. Easy miles pace 9:15 Calories: 888 Avg. HR. 152
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 45 F with no wind. Dark when I started at 7:15. Official sunrise at 7:49 however we did get a little color again but not as pretty as yesterday. When I input my 10k time into the runners world training calculator it says my so called "easy" miles should be 8:54 pace. OK it's time to do it. This morning felt good for the first 3.25 miles at 8:44 pace since there are more uphills on the way back home I wanted to get a cushion. Finishing pace was 8:53 so I beat it by a second. Avg. HR 150 Calories burned 889
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Nuttin Honey- Also ate too much candy.
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| | Slow miles | Fast miles | Total Distance | | 82.41 | 0.00 | 82.41 |
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| Burn Orange Miles: 6.50 | Trance 6 Miles: 6.50 |
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| Weight: 0.00 | Calories: 0.00 | |
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