PDX Training: Week 5

Sunday, June 28:
Long run (110min, 14mi) - Ran from my house up Vermont, passed Wilson High School, and down the Marquam Trail to the river. I crossed the Sellwood bridge and ran down the Eastside Esplanade a couple miles, and then retraced my route. Going back up the Marquam Trail and over the hill by Wilson was a definite gut-buster. My longest run to date since moving back to Portland. I liked this route. (Zante)

Monday, June 29:
AM ride (15min, 3.9mi)

Lunch Tempo Run (45min, 6mi) 2mi Easy, 3mi Tempo (6:41, 6:30, 6:25), 1 Easy - Ran along the river to Sellwood today for a nice tempo run. First time I've run at pace for an extended period of time for a long time. It was hot out there yet again today, but for the most part this was a good workout and I felt pretty good. I went a little harder than necessary, but the effort was controlled and steady. (K5)

PM ride (23min, 4.8mi)

Tuesday, June 30:
AM run (33min, 4.2) - Ran to work. Took "cliffhanger" staircase down to Hamilton from Terwilliger. (Zante)
*Yoga (60min)
PM interval run (~51min, 6.75mi) 24min w/u, 6 x 600m w/2min rest, 14min c/d 
Rep times: 2:11, 2:08, 2:10, 2:07, 2:09, 2:10
-Very hot for the evening run home and track workout. Happy with my effort though. Consistent, with decent speed considering the weather and the fact my legs are thrashed from all the hills. (Zante)

Wednesday, July 1:
Easy run (64min, 7mi) - Took Colin from work down through PSU and up into Washington Park. This would be a very good route for a long(ish) tempo uphill session and a hard downhill push. Later in the training block for sure. (K5)

Thursday, July 2:
AM run (38min, 5mi) - Terwilliger all the way the Duniway Track. Keep running by the same young homeless couple sleeping just off the trail in the ivy near the track. The duality of life. I felt pretty beat down most of this run. (Zante)

PM ride (21min, 4.4mi) - Straight home.

Saturday, July 3:
Fartlek run (50min, 6.8mi) 12min w/u, 15 x 1min Hard/1min easy, 8min c/d - Hot again. Parked basically at Barbur and Terwilliger and ran all the way down Terwilliger for 24 minutes. Turned around at Duniway and ran back to the car. The return trip is more up than down or flat, so this was a tough workout. As tough as it was these types of short intensity workouts are already starting to feel much easier after just a few of them. Good sign. (LR3)

Weekly Totals:
- 450 minutes
- 391 minutes run (7)
- 59 minutes bike
First time I've had seven runs in a week in a very long time. Really bumped up the minutes this week. Starting to feel like a runner again.