This was an absolutely incredible, wild ride of running this week. After traveling across the country from Coast to Coast, I arrived in Seattle to sub-freezing temperatures. My first initial runs were cold but the overall weather was great, until it wasn’t and that’s when I moved into the YMCA.
For the weekend I was able to visit my childhood home and get in some miles along the beautiful Northern Idaho trails around Lake Coeur D’ Alene. Throughout my life, everyone I’ve talked to thinks Idaho is just full of potato fields. As you’ll see in the photos below, there’s no potatoes here.
My weekly average jumped up to 32.5 miles, exceeding my goal by six additional miles. My legs are slightly tired but I’m thankful that nothing hurts and every run was completed without issue.
This week has also confirmed that I am my best when running in a social atmosphere. I’m looking forward to getting back to my home club and getting in more miles with friends.
Monday: 1.27.2025 (Day 27 of 90): Cold and thankful it was NOT raining.
What are you doing? Why are you out there? What’s the point?
The questions were running through my mind faster than I was running on the road. It was 22F and felt even colder as I was attempting to cruise down the trail. It was a Monday morning, the day after traveling across the country and I knew I had to get out there and get it done. The 10-day forecast indicates only a few days of sun before a cold front moves in with rain, sleet and snow. I had to get outside and run.
The gear from Head to Toes: Blaze Orange hat, Face/Neck Cover, Long-sleeve undershirt, running shirt, long-sleeve running top, Columbia Gloves, Running pants, Wool Socks and the Hoka Clifton 9’s. This was the bare minimum to keep me warm on this run.
I was only going for a 5K and wasn’t concerned about overheating and didn’t even come close to reaching that condition. I was cold and confused the entire run, why was I out on the road at 5am, in the freezing cold, plodding down the road dressed like a nutcase with lights strapped to me? Maybe this isn’t normal.
IT’S NOT NORMAL.
It’s a blaring and obvious condition of the American public, most Americans are obese, out of shape or otherwise incapable of running just 1-mile. Flying through one of the nations busiest airports, Atlanta will give you a good visualization of the cross section of America.
So, no. What I was doing was not normal, and I’m grateful I’ve decided not to take the easy path.
3.12 miles | Avg Pace: 10’36” | Avg HR: 119 | Best Mile: 10’16”
Tuesday: 1.28.2025 (Day 28 of 90): A Triplet of Two’s on a Bipolar Day.
Today I ran on three different occasion, each run was 2.0 miles and each had their own elements of interest, challenge and joy. From “Freezing Fog” to a clear day that provided spectacular views of Mount Rainier. Here we go.
I was instinctually awake before my 4:30am alarm went off. I woke up tired despite my watch telling me I got 7hrs 38m of “great” sleep. If it was so fucking great, why am I waking up tired? Also, if it was so great, why did I wake up full of piss and vinegar?
Don’t let the tech wreck your emotions.
After engaging in a one-on-one bare knuckle fight with my mental adversary, emotions were discarded and the realities of discipline prevailed. Comfort is a lie and I’m not giving in today to the siren in my bed calling me back for another hour of sleep.
So I kitted up, got all my gear on and stepped into the 24F, foggy morning that reminded me of a horror scene where the headless horsemen comes riding in carrying a severed head. Nothing about the ambiance of the outdoors lead me to think I would survive this run. Even the weather man was talking about some phenomenon known as “Freezing Fog”.
So, I stepped outside and got after it. I had time for two miles, so that’s exactly what I did. I thought it was snowing when my chest-lamp reflected off tiny specs of glistening white floating in the air in front of me. Upon further inspection, it was not snow, it was in fact the air freezing around me. Tiny speckles of ice crystals suspended in the air all around me. The fucking air was starting to freeze. I knew this was some type of horror movie. I picked up the pace to get back to my hot shower.
2.02 miles | Avg Pace: 9’39” | Avg HR: 123 | Best Mile: 9’02”
What luck was this! After a productive day of work inside, the cosmic power of the sun broke through the clouds and mother nature succumbed. The sky cleared out, providing impeccable views of Mount Rainier. I simply couldn’t pass up the opportunity for this outdoor in these rare and brief moments of good weather. I set out on two miles around Joint-Base Lewis McChord (JBLM) that included an incredible view of the ever-present mountain. It was a good run, in cool conditions and my legs seemed to open up and pick up the pace. Overall a great run, much better than this morning!
2.03 miles | Avg Pace: 8’26” | Avg HR: 136 | Best Mile: 7’55”
It happened again. My afternoon run finished at a track and once again, I felt good. My friends words of running wisdom entered 6” of space between my ears and rattle around until I had to take action.
If you feel good, GO! - Anthony
So that’s exactly what I did. After my warmup 2-miles I reset the watch for the track and decided on a basic 0.25mi intervals, except this time I wouldn’t walk after the effort laps. I would maintain an “easy” pace, but much slower than the effort pace.
My goal effort pace was no faster than 7’00” and no slower than 7’10”. These efforts were my BQ times and each effort was done with ease. For each effort lap I maintained my running form and never crossed the threshold into sprinting. Overall this felt like a great run. Even better knowing I passed up many Soldiers and had one Soldier trying to keep up with my effort laps, he couldn’t.
Overall, I felt great when this run was over and look forward to some more track work if the snow doesn’t ruin it next week.
Quarter Mile Repeats x 8
9’08” | 7’03” | 9’02” | 6’57” | 8’27” | 7’01” | 8’29” | 6’57”
2.02 miles | Avg Pace: 7’55” | Avg HR: 145 | Best Mile: 7’24”
Wednesday: 1.29.2025 (Day 29 of 90): Into the Woods.
More good fortune fell my way with the great weather continuing for the third day in a row. This isn’t my first time running these trials at Point Defiance Park in Tacoma, WA. A few years back I ran every trail in the park and thoroughly enjoyed the adventure. I was happy to get back to these trails for my regularly scheduled Wednesday 5K.
Located on the edge of Tacoma and sitting just across the water from Gig Harbor, this city park boasts over 10 miles of dirt trails and another 5+ miles of paved parkway for runners, walkers and hikers alike. The dirt paths are clear, open and have very few roots or foot impediments to tackle the trail runner. It’s a great place to get in some miles while enjoying the amazing woods of the PNW.
The evergreens, ferns and moss of the Pacific Northwest is like nothing you’ll find East of the Mississippi River and especially not in North Carolina. The ferns here are as big as cars and the tree’s, they are natural giants standing so tall you can’t see their tops. Their trunk diameter so large you could carve a small cabin out of a single tree.
Today’s 5K was enjoyable and perfect. I didn’t pay attention to my pace and simply enjoyed this easy run on the last sunny day I’ll probably experience for the next 10 days. I was pleased to see my average pace of 10’34” on a trail run where I stopped many times to take photos and to get around hikers and their dogs. Usually my trail times are close to 11’00” - 11’30” so I was pleased to see this pace.
The run was so good, I forgot to mention the 45 minute strength training session I got in this morning at the local YMCA.
Leaner, Stronger, Faster!
3.13 miles | Avg Pace: 10’34” | Avg HR: 126 | Best Mile: 10’00”
Thursday: 1.30.2025 (Day 30 of 90): A Habitual Run.
The good weather had to come to an end eventually, that day was today. The rain is moving in so I decided to knock out a 5-miler before the sky opened up. I’m used to running five miles on Thursdays as it’s the biggest and most attended run of my Run Club. It just feels natural to get out there for five miles on a Thursday. So that’s what I did.
The weather was cool and just right for a fast run. I warmed up the first mile then just let the legs go without pushing the pace too much. My breathing was easy and my heart rate felt good. My biofeedback indicated that I could go much faster, but I decided to keep this dialed back just a bit and not hit a race-pace.
It was dark, again. It was cold, again. I was running solo, again.
I’m about over this crap and ready to get home.
M1: 8’29” | M2: 8’15” | M3: 8’29” | M4: 8’36” | M5: 7’49”
Last one’s the FAST one!
5.02 miles | Avg Pace: 8’20” | Avg HR: 145 | Best Mile: 7’48”
Friday: 1.31.2025 (Day 31 of 90): Back to Normal
It had to happen eventually, the normal Seattle weather pattern would return and we’re back to 44F and Raining. To avoid the cold rain and associated mental anguish, I elected to stick to the treadmill at the YMCA for an easy two miles. After yesterday’s 5-miler, I was ready for something easy.
Or so I thought.
The run on the treadmill was easy, the run to the bathroom, embarrassing!
At mile 1.80 I felt the absolute necessity to vacate my treadmill and get acquainted with where the head is. Contrary to what mother nature demanded, I had a better idea. I’d finish out my 2-miles and call it.
Well, that was a bad fucking idea. I literally hit two miles, jumped off the treadmill sprinted to the rest room. I was 0.0023 seconds from disaster. If the stalls were full, it would have been a severe HAZMAT situation followed by my immediate removal from the YMCA national access program.
5.02 miles | Avg Pace: 8’20” | Avg HR: 145 | Best Mile: 7’48”
Saturday: 2.1.2025 (Day 32 of 90): Coeur D’ Alene (CORE-DUH-LANE)
RUN NO.1
All I can say is wow! The weather turned for the better overnight and I woke up to mostly blue sky with scattered clouds and cool temperatures. After scouring the internet looking for any run clubs in the area, the only thing I found was a Saturday run hosted by the Coeur D’ Alene Fleet Feet location.
I arrived at the store and was one of seven other individuals and was greeted by the store owner who I ended up logging my first 3.15 miles with. I made a few attempts to ask the other runners what distance and pace they were running and each avoided any resemblance of an answer. I told everyone I was pretty flexible; 3 to 10 miles at any pace from 8’30” to 11’30”. Yet nobody even tried to have a conversation. I guess they didn’t like an outsider coming into their midst. I think that’s an Idaho mindset honestly, I won’t fault them for that.
After a few failed attempts of finding a group I was unsuccessful. The owner stuck with me and by the time it was over he was finishing up one of his fastest runs in the past six months.
After 3.15 miles I wanted to venture out for some more and get some pictures of the remarkable lake views and snow topped mountains. The natural tapestry of Northern Idaho was on full display during the run and it reminded me of just how incredible it was to grow up hiking these mountains and swimming in these waters. I didn’t want to stop on multiple occasions to capture the scenery, so I just kept on running.
3.15 miles | Avg Pace: 9’07” | Avg HR: 138 | Best Mile: 8’37”
RUN NO.2
My second run of the morning took me through downtown and along many of the streets, parks, ball fields and landmarks from my youth. Of the three baseball fields downtown, two are gone and only Memorial Field remains. It was a great run down memory lane and I found myself grateful for this opportunity to be able to run these amazing streets as an adult.
Growing up here, the mountains were just part of life. It was all I knew. The mountains, rivers, lakes streams and forests that made up the expanse of Northern Idaho up to the Canadian border. In my youth I simply lacked the ability to appreciate the natural wonders and features all around me.
However, I’m back visiting as an adult. In a different phase of my life and can fully appreciate a run like this morning.
I bet you didn’t know that the World’s Longest Floating Boardwalk is located right in downtown Coeur D’ Alene, Idaho. I’ve walked this floating boardwalk many times in my youth, yet I’ve never an it and today I did. Made my STRAVA route look pretty cool.
Throughout the many steps I took this morning a singular thought kept going through my head. “I wish I was a runner back then!”.
3.50 miles | Avg Pace: 10’32” | Avg HR: 128 | Best Mile: 9’44”
Sunday: 2.2.2025 (Day 33 of 90): 12 Year Senior.
That’s what they called us, the kids who went from 1st Grade through 12th Grade together. In my graduating class of 52 people, 11 of us were 12 year Seniors. Throughout Junior High (Middle School) and High School friendships were generally very close, or not, depending on what “social clique” you were in. I really didn’t know where I fit in to be honest. When I think back to my High School days I remember very little of it. The friends I did have, have long left my life, even those whom I grew up with, the 12-year Seniors.
So when a classmate from H.S. reached out on Facebook about getting in a run together on Sunday, I decided to pull the trigger and see how some of those old-friends I had are doing.
I linked up with my old classmate Jonathan and we had a great 6.5 mile run along the shores of Lake Coeur D’ Alene catching up on life and running. It became evident early on that he was a far superior runner than I. An incredible runner and coach for local cross country teams, his mile PR was during a 10K race at a sub 5-min mile. It was clear during our run that running has had an incredibly positive effect on his life. It was great to see.
Before I knew it, the run was over and it was a comfortable conversational pace with an occasional snow flake falling from the sky. It was a great way to close out my time in Idaho with a combined 13 miles over two days.
6.5 miles | Avg Pace: 9’14” | Avg HR: 143 | Best Mile: 9’01”