Merry Christmas

Merry Christmas to all of my running friends.  Went out for a nice run this morning with Andrew and with Jon Hickey.  A little on the cool side (about 27 F) but sunny which made it feel nice and warm.

Two weeks after Tri-Cities Marathon a nice 8 miler with Laura Battles. My lower quads were sore. Right in the area that was having spasms during the last three miles of the marathon. I think they are sore from running to hard on the State XC course on Friday and yesterday morning. Activity Route: -- Elev. Avg: 355 ft Location: Richland, WA Elev. Gain: -17 ft Date: 11/08/09 Up/Downhill: [+252/-269] Time: 03:07 PM Difficulty: 2.5 / 5.0   Weather: A Few Clouds   53 F temp; 54% humidity   53 F heat index; winds SE 6 Performance Distance: 8.00 miles Time: 1:15:32 Speed: 6.3 mph Pace: 9' 27 /mi Calories: 1009 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 41 +0' 14 6.2 -0.2 +3 ft 2 9' 37 +0' 10 6.2 -0.1 -10 ft 3 9' 48 +0' 21 6.1 -0.2 -6 ft 4 9' 36 +0' 09 6.2 -0.1 +6 ft 5 9' 21 -0' 06 6.4 +0.1 -7 ft 6 9' 18 -0' 09 6.5 +0.1 +6 ft 7 9' 04 -0' 23 6.6 +0.3 +10 ft end 9' 08 -0' 19 6.6 +0.2 -19 ft Versus average of 9' 27 min/mile

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Activity Route: -- Elev. Avg: 372 ft Location: Richland, WA Elev. Gain: +0 ft Date: 08/15/09 Up/Downhill: [+383/-383] Time: 07:32 AM Difficulty: 3.1 / 5.0   Weather: Fair   64 F temp; 53% humidity   64 F heat index; winds S 10 Performance Distance: 13.50 miles Time: 2:04:42 Speed: 6.5 mph Pace: 9' 14 /mi Calories: 1693 Notes Nice run with Jim Peterson. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 47 +0' 33 6.1 -0.4 +36 ft 2 9' 12 -0' 02 6.5 +0.0 -49 ft 3 9' 24 +0' 10 6.4 -0.1 +42 ft 4 9' 02 -0' 12 6.6 +0.1 0 ft 5 9' 43 +0' 29 6.2 -0.3 -6 ft 6 8' 58 -0' 16 6.7 +0.2 -23 ft 7 9' 21 +0' 07 6.4 -0.1 -13 ft 8 9' 10 -0' 04 6.5 +0.0 0 ft 9 9' 24 +0' 10 6.4 -0.1 -17 ft 10 9' 02 -0' 12 6.6 +0.1 +10 ft 11 9' 04 -0' 10 6.6 +0.1 0 ft 12 10' 04 +0' 50 6.0 -0.5 -7 ft 13 9' 40 +0' 26 6.2 -0.3 +7 ft end 9' 31 +0' 17 6.3 -0.2 +19 ft Versus average of 9' 14 min/mile

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Long run in preparation for Hood to Coast at the end of August and the Tri-Cities Marathon at the end of October. Activity Route: -- Elev. Avg: 368 ft Location: Richland, WA Elev. Gain: -16 ft Date: 08/09/09 Up/Downhill: [+390/-406] Time: 07:54 AM Difficulty: 3.1 / 5.0   Weather: Fair   73 F temp; 49% humidity   73 F heat index; winds Calm Performance Distance: 16.01 miles Time: 2:18:18 Speed: 6.9 mph Pace: 8' 38 /mi Calories: 1998 Notes Lomg run day. Felt pretty good at 13, but sure was tired for the last 3 miles! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 57 +0' 19 6.7 -0.2 +33 ft 2 8' 22 -0' 16 7.2 +0.2 -45 ft 3 8' 45 +0' 07 6.8 -0.1 +42 ft 4 8' 46 +0' 08 6.8 -0.1 0 ft 5 8' 37 -0' 01 7.0 +0.0 -6 ft 6 8' 18 -0' 20 7.2 +0.3 +10 ft 7 8' 32 -0' 06 7.0 +0.1 -43 ft 8 8' 24 -0' 14 7.1 +0.2 +3 ft 9 8' 30 -0' 08 7.0 +0.1 -17 ft 10 8' 32 -0' 06 7.0 +0.1 +7 ft 11 8' 35 -0' 03 7.0 +0.0 0 ft 12 8' 43 +0' 05 6.9 -0.1 -7 ft 13 8' 36 -0' 02 7.0 +0.0 +10 ft 14 8' 40 +0' 02 6.9 -0.0 -4 ft 15 9' 03 +0' 25 6.6 -0.3 -3 ft end 8' 56 +0' 18 6.7 -0.2 +7 ft Versus average of 8' 38 min/mile

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Ragnar Northwest Passage Relay 2009

The Thigh Masters have been at it again. This years team of 12 intrepid runner's successfully completed the challenging course from Blaine, WA to Langley, WA with no injuries and lots of fun! We will be back next year. Results of my three legs are posted below. Pictures later.

Ron

Activity Route: -- Elev. Avg: 127 ft Location: Langley, WA Elev. Gain: +92 ft Date: 07/25/09 Up/Downhill: [+416/-324] Time: 03:12 PM Difficulty: 3.0 / 5.0   Weather: Fair   79 F temp; 50% humidity   80 F heat index; winds NW 5 Performance Distance: 4.77 miles Time: 0:37:38 Speed: 7.6 mph Pace: 7' 53 /mi Calories: 609 Notes Killer hill in the middle and at the end! Aargh. Also, advertised in the race bible as being 4.4 miles. Longer than advertised with a hill at the end makes for a tough leg! But - success. Even with our 30 minute glitch we got 9th overall and 3 in the men's open division. Not only that but we had 3 runners on the team over 50 and 3 women. Quite a team. If we correct for the 03 minute glitch we would have been 3rd overall and first in men's open. Everyone watch out next year! We will be back. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 19 -0' 34 8.2 +0.6 0 ft 2 8' 55 +1' 02 6.7 -0.9 +210 ft 3 7' 26 -0' 27 8.1 +0.5 -102 ft 4 7' 41 -0' 12 7.8 +0.2 -121 ft end 8' 00 +0' 07 7.5 -0.1 +105 ft Versus average of 7' 53 min/mile

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Activity Route: -- Elev. Avg: 185 ft Location: Whidbey Island, WA Elev. Gain: -308 ft Date: 07/25/09 Up/Downhill: [+423/-731] Time: 07:39 AM Difficulty: 2.3 / 5.0   Weather: Partly Cloudy   60 F temp; 74% humidity   60 F heat index; winds Calm Performance Distance: 3.60 miles Time: 0:23:59 Speed: 9.0 mph Pace: 6' 40 /mi Calories: 457 Notes The second leg I ran for 2009 Ragnar Northwest Passage relay. We'd had a glitch on leg 7 that added ~30 minutes to our time. Just before I started this leg the race officials said that if I wasn't to the next exchange point by 8am they were going to ferry the team ahead one exchange point. I was mad! I ran like the dickens and got there by 8:03. In the mean time our captain had gotten them to back off to my arriving by 8:15am. Luckily this leg has lots of downhill to it and I was able to pull off some fast splits! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 20 -0' 20 9.5 +0.5 -95 ft 2 6' 34 -0' 06 9.1 +0.1 -118 ft 3 7' 04 +0' 24 8.5 -0.5 +20 ft end 6' 18 -0' 22 9.5 +0.5 -114 ft Versus average of 6' 40 min/mile

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Activity Route: -- Elev. Avg: 13 ft Location: Bow, WA Elev. Gain: +19 ft Date: 07/25/09 Up/Downhill: [+101/-82] Time: 12:08 AM Difficulty: 2.0 / 5.0   Weather: Fair   61 F temp; 80% humidity   61 F heat index; winds Calm Performance Distance: 6.99 miles Time: 0:49:42 Speed: 8.4 mph Pace: 7' 07 /mi Calories: 883 Notes The first leg I ran in the 2009 Ragnar Northwest Passage relay. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 12 +0' 05 8.3 -0.1 -7 ft 2 7' 04 -0' 03 8.5 +0.0 0 ft 3 7' 10 +0' 03 8.4 -0.1 +7 ft 4 7' 09 +0' 02 8.4 -0.1 +3 ft 5 7' 01 -0' 06 8.5 +0.1 +3 ft 6 7' 10 +0' 03 8.4 -0.1 +6 ft end 6' 57 -0' 10 8.6 +0.2 +7 ft Versus average of 7' 07 min/mile

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Activity Route: -- Elev. Avg: 482 ft Location: Hermiston, OR Elev. Gain: +3 ft Date: 07/11/09 Up/Downhill: [+285/-282] Time: 08:10 AM Difficulty: 2.4 / 5.0   Weather: Fair   74 F temp; 32% humidity   74 F heat index; winds E 3 Performance Distance: 6.11 miles Time: 0:45:24 Speed: 8.1 mph Pace: 7' 26 /mi Calories: 777 Notes Nice 10K race in support of Hermiston XC team. Jim Peterson won the 60 - 69 age group. I was 2nd in the 50 - 59 age group. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 40 +0' 14 7.8 -0.3 +105 ft 2 7' 04 -0' 22 8.5 +0.4 -59 ft 3 7' 05 -0' 21 8.5 +0.4 -33 ft 4 7' 39 +0' 13 7.8 -0.2 +27 ft 5 7' 35 +0' 09 7.9 -0.2 -36 ft 6 7' 33 +0' 07 7.9 -0.1 +7 ft end 6' 13 -1' 13 9.7 +1.6 -6 ft Versus average of 7' 26 min/mile

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