This was not a great week for me. I struggled on both quality runs. However, both of those runs were supposed to be tough and it was hot this week and...basically I'm as ready as I'm going to be and from here out it's time to start healing, recovering, and mentally preparing for the marathon three weeks from now. The work is done. I could've managed some things better for sure, like a couple more hard long runs and had more sleep, but overall I was consistent these past 15 weeks, and my workouts gradually progressed in intensity and duration, so I'm not complaining. I have a couple more quality sessions with speed mixed in over the last few weeks, but for the most part the hay is in the barn and it's time see what I've got come race day, provided I stay healthy. Excited isn't the right word, but I am looking forward to race morning.
Monday, Sept 7:
Easy run (58min, 7.2mi) - Went from home up Vermont and down Terwilliger as if I was running to work. Crisp and moist out this morning. Felt like a typical Oregon fall morning. I like these types of days and this was a nice way to enjoy it. (Zante)
Tuesday, Sept 8:
Tempo run (85min, 11.4mi, 7mi tempo sub-MP/MP) - This was easily one of my most miserable runs of this training block. Everything was working against me. I wasn't motivated. My legs had leftover fatigue from Saturday. It was sneaky hot and humid out, and I had some residual lunch left to digest, which lead to ever-present GI issues. I intended to run 8-9 miles at sub-MP (6:30-6:40). Things started out great as I held back and did not run the first mile split too fast or too hard. However, things just gradually got worse form there. I hit the first four miles at my desired pace, but the effort to get there was more than I would've liked. I stopped after 4 miles tempo to take a drink, do a quick stretch, and rest my gut. I got right back into it and hit mile 5 in 6:53 or something, which was fine after a pit stop and it's still within my MP range. But, I knew it wasn't my day and to continue to push it like this with so many thing working against me would be stubborn, short-sighted, and silly. I did manage two more miles at 6:40 and 6:43 respectively, but it was a struggle. I still had a 2.5 mile cool down to get back to the office, and it was a slog. I was completely shattered. I've only had a handful of runs like this, but I suppose it makes you tougher in the end. Not a fan though, and this run had me questioning why I'm doing this. Ass kicker. (1500s)
Wednesday, Sept 9:
Easy run (47min, 5.8mi) - Lunch run. Still feeling run down.
Thursday, Sept 10:
AM ride (20min) - Decided to ride to work today and take the long way home as an "off-day" workout based on my last two runs. Perhaps a break from the routine will give me some pep back both mentally and physically. Honestly, at this point I think it's mostly mental. Would rahter be on the trails I think.
PM ride (48min) - Went old-school and took it up Westwood to Fairmount in roughly 23 minutes, which is right around my best time from Duniway Track. I was hurting for sure by the time I reached the top, but very glad I decided to opt for the cycle hill blast today versus any type of run, and especially any sort of hard effort. Still struggling a bit to be honest though. Felt tired cruising around Fairmount. Could have something to do with the heat.
Friday, Sept 11:
Easy run (60min, 7.8mi) - Lunch run up Tewilliger to Barbur for 30 minutes and then turned around and came back down. Took it real easy due to the heat yet again. Felt better today, but still sluggish. (1500s)
Saturday, Sept 12:
Long hard run (115min, 16mi,) 1mi easy, 10mi @ ~MP + 3mi @ sub-MP, 2mi easy - I totally improvised this run, mostly. In my ideal world this was going to be 16 miles at roughly MP, but I knew going in that was a bit too much likely. So, I basically just took off around the river from work with the goal off seeing how far I could go. I went 6:54, 6:57, 6:47, 6:43, and 6:43 before I took a quick pit stop to stretch and drink (legs needed it), and then jumped right back in and hit 7:04, 6:55, 6:48, 6:44, and 6:48. This was a turnaround point, so I took a quick stretch and drink again before I got back at it. I had zero intention of going sub-MP at this point but I noticed I was moving along pretty quick and rather than go another 5-6 miles at MP, I decided to just push it a bit and ride it for 3 miles. I hit 6:40 and 6:40, and was really struggling at this point, but I also reconnected with the riverfront path at this point and I happened to merge in behind an older Japanese gentleman who was ripping along. I used him to help get me through that last mile. My only goal was to stay on his ass and not lose ground, which I did. I think at some point he knew I was there, so part of me thinks he was using me as motivation too. We were were clipping along at roughly 6:30 pace for most of that last mile before we hit a gradual uphill for the last little bit, which dropped us to 6:34 overall. As soon as we got back to a main entrance, and my watch ticked that last mile, he pulled off and I eased back for my cool down. It was a cool experience, and it got me a bit excited for this upcoming marathon for the first time in months. I'm not down on it or anything, just not super pumped or immersed in a social running group culture like I have been the past four years, and it was good to be pushed, and tested, and kind of battling quite frankly. I like to compete. My cool down was not fun. It was only 9:30am when I finished and it was already getting hot and humid...for Portland. (Zante)
Weekly Totals:
- 433 total minutes
- 365 minutes run (5), 48 miles
- 68 minutes bike
Tuesday, September 15, 2015
Sunday, September 13, 2015
PDX Marathon: Week 14 (5 weeks out)
I finished this post days ago and simply never got to publishing it. Better late than never I suppose.
Monday, Aug 31:
Fartlek run (61min, 8.3mi) 6 x 4min Hard w/ 3min jog
Intervals: 5:56, 6:02, 6:03, 6:01, 5:49, 5:55
- I felt pretty good for this run coming off a rest day on Sunday. I programmed my watch for an interval workout and while I'm doing the session I have no way of knowing exactly what pace I'm running, so I'm happy with my overall consistency of effort and pace for each 4min rep. This is the type of workout I hated and would've kicked my butt a year ago, but I'm loving these types of runs these days. Hoping to get one or two more of these sessions in before race day, perhaps 5 x 5min, and then maybe 6 x 5min.
Tuesday, Sept 1:
Very sick today - day off
Wednesday, Sept 2:
Trail run (66min, 6.5mi) - Marquam circuit with Colin. (1500s)
Thursday, Sept 3:
Trail run (72min, 7.5mi) - More Marquam, but lots of hills today and some up-tempo. I had 9 miles of tempo scheduled for today, but running trails with Colin sounded more fun so I went with my gut. Obviously, not the best choice for marathon specific training at this point, but whatever. (Zante)
Friday, Sept 4:
Easy run (54min, 6.4mi) - Very easy and very slow down to Sellwood Bridge and back along the waterfront trail after work.
Saturday, Sept 5:
Long run (167min, 21.3mi, 7:50 pace) - Took it deep this morning, but this was a very tough run for me. I knew I would only be "semi" into it, so I chose a new route. I took Terwilliger south to Lewis and Clark and then merged onto the path through Tryon Creek State Park. I ran through the park and out the south end to Lake Oswego and was still only at 6 miles or so. Then, I basically just ran all over Lake O and down Iron Mountain Road, and then arduously back up through Tryon Creek. This was a hilly route and I had some minor GI issues going on. It was definitely not my best effort ever, but I put the work in and got it done. (Zante)
Weekly Totals:
- 420 total minutes
- 50 miles, not very much
I got to tuck into this bad boy from Pine State Biscuits after my sufferfest long run on Saturday. For those who don't know, this place went from a little stand at the Portland Farmer's Market a few years ago, to a local empire of guilty pleasures these days with three locations around town that routinely see lines out the door. This beast happens to be The Chatfield - fresh biscuit, fried chicken, bacon, and cheese top with copious amounts of yummy apple butter. I'd never had one of these particular sandwiches before, and needless to say on this day it hit the spot.
Monday, Aug 31:
Fartlek run (61min, 8.3mi) 6 x 4min Hard w/ 3min jog
Intervals: 5:56, 6:02, 6:03, 6:01, 5:49, 5:55
- I felt pretty good for this run coming off a rest day on Sunday. I programmed my watch for an interval workout and while I'm doing the session I have no way of knowing exactly what pace I'm running, so I'm happy with my overall consistency of effort and pace for each 4min rep. This is the type of workout I hated and would've kicked my butt a year ago, but I'm loving these types of runs these days. Hoping to get one or two more of these sessions in before race day, perhaps 5 x 5min, and then maybe 6 x 5min.
Tuesday, Sept 1:
Very sick today - day off
Wednesday, Sept 2:
Trail run (66min, 6.5mi) - Marquam circuit with Colin. (1500s)
Thursday, Sept 3:
Trail run (72min, 7.5mi) - More Marquam, but lots of hills today and some up-tempo. I had 9 miles of tempo scheduled for today, but running trails with Colin sounded more fun so I went with my gut. Obviously, not the best choice for marathon specific training at this point, but whatever. (Zante)
Friday, Sept 4:
Easy run (54min, 6.4mi) - Very easy and very slow down to Sellwood Bridge and back along the waterfront trail after work.
Saturday, Sept 5:
Long run (167min, 21.3mi, 7:50 pace) - Took it deep this morning, but this was a very tough run for me. I knew I would only be "semi" into it, so I chose a new route. I took Terwilliger south to Lewis and Clark and then merged onto the path through Tryon Creek State Park. I ran through the park and out the south end to Lake Oswego and was still only at 6 miles or so. Then, I basically just ran all over Lake O and down Iron Mountain Road, and then arduously back up through Tryon Creek. This was a hilly route and I had some minor GI issues going on. It was definitely not my best effort ever, but I put the work in and got it done. (Zante)
Weekly Totals:
- 420 total minutes
- 50 miles, not very much
Friday, September 4, 2015
PDX Marathon: Week 13 (6 weeks out)
Monday, Aug 24:
Fartlek run (58min, 7.7mi) 5 x 4min hard / 3min easy - I was definitely fatigued from Saturday's long run, but nonetheless I drilled this run for the most part. I screwed up the setting on my watch again, so I had no idea at the time what pace I was running, but after reviewing the data I was running sub-6min mile pace on each interval except one, which was 6:04. That's about it. (1400s)
Tuesday, Aug 25:
Easy run (~50min, ~6mi) - Took Colin on his first bridge crossing run downtown. Very easy down to Steel Bridge and back. (K4)
Yoga (60min)
Wednesday, Aug 26:
Hilly trail run (60min, 6.8mi) - Marquam circuit during lunch. Feel tired today. (P31)
Thursday, Aug 27:
Tempo run (56min, 9.3mi, 4/3mi tempo) 1mi easy, 4mi tempo sub-MP, 3min easy, 3mi tempo, easy - Hot, tired, lunch run. Not bad really, but I did have 2 x 4mi planned and just didn't have it in me on the second go-round so I cut it short. I'm okay with it. Been feeling good otherwise so c'est la vie. (Zante...zbest)
Friday, Aug 28:
Easy run (47min, 5.8mi) - Steel Bridge loop lunch run. (P31)
Saturday, Aug 29:
Tempo trail run (95min, ~11mi) second half tempo - Not getting back to writing this until Thursday now. This was a great run with Carter. Came back pretty quick (about 7min faster), but it was a net downhill and Carter's feet took a beating. Poor bastard chews on them to make things worse, so we have to put the "Cone of Shame" on him to keep him from paw fussing. Anyhow, bagged the long run today in lieu of some sleep, and also based on the forecast, which called for rain and high winds. Sounded like a good day to take the dog to Forest Park for some mud boggin in the woods. Turns out the rain didn't really happen, but then wind was nutty. The trees were fully swaying and cracking, and occasionally there'd be a loud crack and boom of a tree snapping and falling in the not to far off distance. Kinda scary, but definitely a unique and cool experience to be running through a forest during a minor windstorm. (TNF TRII)
Weekly Totals:
- 466 minutes total
- 366 minutes run, 47 miles
- 60 minutes yoga
Fartlek run (58min, 7.7mi) 5 x 4min hard / 3min easy - I was definitely fatigued from Saturday's long run, but nonetheless I drilled this run for the most part. I screwed up the setting on my watch again, so I had no idea at the time what pace I was running, but after reviewing the data I was running sub-6min mile pace on each interval except one, which was 6:04. That's about it. (1400s)
Tuesday, Aug 25:
Easy run (~50min, ~6mi) - Took Colin on his first bridge crossing run downtown. Very easy down to Steel Bridge and back. (K4)
Yoga (60min)
Wednesday, Aug 26:
Hilly trail run (60min, 6.8mi) - Marquam circuit during lunch. Feel tired today. (P31)
Thursday, Aug 27:
Tempo run (56min, 9.3mi, 4/3mi tempo) 1mi easy, 4mi tempo sub-MP, 3min easy, 3mi tempo, easy - Hot, tired, lunch run. Not bad really, but I did have 2 x 4mi planned and just didn't have it in me on the second go-round so I cut it short. I'm okay with it. Been feeling good otherwise so c'est la vie. (Zante...zbest)
Friday, Aug 28:
Easy run (47min, 5.8mi) - Steel Bridge loop lunch run. (P31)
Saturday, Aug 29:
Tempo trail run (95min, ~11mi) second half tempo - Not getting back to writing this until Thursday now. This was a great run with Carter. Came back pretty quick (about 7min faster), but it was a net downhill and Carter's feet took a beating. Poor bastard chews on them to make things worse, so we have to put the "Cone of Shame" on him to keep him from paw fussing. Anyhow, bagged the long run today in lieu of some sleep, and also based on the forecast, which called for rain and high winds. Sounded like a good day to take the dog to Forest Park for some mud boggin in the woods. Turns out the rain didn't really happen, but then wind was nutty. The trees were fully swaying and cracking, and occasionally there'd be a loud crack and boom of a tree snapping and falling in the not to far off distance. Kinda scary, but definitely a unique and cool experience to be running through a forest during a minor windstorm. (TNF TRII)
Weekly Totals:
- 466 minutes total
- 366 minutes run, 47 miles
- 60 minutes yoga
Monday, August 24, 2015
PDX Marathon: Week 12 (7 weeks out)
I crushed it this week. I got in three "quality" workouts that worked three different systems at various paces. Typically, I would be happy with just one of these workouts going as planned during the week, let alone three. I'm speaking of a VO2 max session, lactate threshold/tempo session, and a long steady run. I'm somehow managing this without injury and too much fatigue. Steady as she goes so far.
Monday, Aug 17:
Fartlek run (60min, 8mi) 6 x 3min hard (sub-6:00) / 3min easy - I drilled this run at lunch today. One of the better runs of this type I've ever had. (Zante)
Tuesday, Aug 18:
Yoga (60min)
Hilly medium-long trail run (92min, 11mi) - Colin and I switched the run to Tuesday this week so we'd have a little more time to run. Took it straight up the trail from work to Fairmount and then connected with the Marquam 4T trail to the zoo. From here we continued on the Marquam and zoo trail circuit to Washington Park and then wound our way down and through the city to work. The North Face trail shoes I just got are wreaking havoc on my toes, and I'm just about done with them. Too bad. (TNF TRII)
*x2 pull ups, I keep forgetting to log these
Wednesday, Aug 19:
Easy run (45min, 5.5mi) - Nice and easy lunch run up Terwilliger and back. I was tired today and my groin muscles were a little sore from yesterday, as were my feet and toes. I can't remember the last time I had a sore groin from running. Used to happen a lot, but not these days. Lots of trail shifting and downhill running in the second half so perhaps that's the cause. (P31)
Thursday, Aug 20:
Tempo run (66min, 9.5mi, 8mi tempo) - I wasn't feeling tip-top for this run, but I managed to tough my way through it mostly at or below half-marathon pace, which in a way is even more of a confidence boost than drilling it. I had the Garmin set incorrectly for the first half, and as a result went out too hard on the tempo portion after a mile warmup. I through down a 6:05 on the second mile of tempo, which was about 25 seconds faster than I should've been. In fact, my first four miles of tempo were fast, which is what made the run more difficult than it needed to be. Anyhow, it was good effort and things are coming together on all fronts so far. Speed seems to be there. Longer hard efforts pushing lactate threshold are there, and we'll see how the long run goes this weekend. Other than lacking enough sleep, a still injured heal, and a few mangled toes I'm feeling pretty good. (LR3 - these weren't comfy)
*Splits: 6:34, 6:05, 6:23, 6:21, 6:30, 6:27, 6:30, 6:34
Friday, Aug 21:
*Needed a running day off
Bike to work (21min, 5.4mi)
Bike home (32min, 6.3mi) - I took Westwood off Terwilliger and played around in the hills a bit before heading home. A good recovery day with just a little boost of strength on the climbs.
Saturday, Aug 21:
Long steady run (162min, 21mi, 7:43 pace) - Uncanny I averaged the exact same overall pace as on my last long run. I guess that's my steady all-day pace. I'm writing this on Wednesday now, so not much else to say except I'm happy with the way this run turned out.
Weekly Totals:
- 538 minutes total
- 425 minutes run, 55 miles
- 53 minutes bike
- 60 minutes yoga
Monday, Aug 17:
Fartlek run (60min, 8mi) 6 x 3min hard (sub-6:00) / 3min easy - I drilled this run at lunch today. One of the better runs of this type I've ever had. (Zante)
Tuesday, Aug 18:
Yoga (60min)
Hilly medium-long trail run (92min, 11mi) - Colin and I switched the run to Tuesday this week so we'd have a little more time to run. Took it straight up the trail from work to Fairmount and then connected with the Marquam 4T trail to the zoo. From here we continued on the Marquam and zoo trail circuit to Washington Park and then wound our way down and through the city to work. The North Face trail shoes I just got are wreaking havoc on my toes, and I'm just about done with them. Too bad. (TNF TRII)
*x2 pull ups, I keep forgetting to log these
Wednesday, Aug 19:
Easy run (45min, 5.5mi) - Nice and easy lunch run up Terwilliger and back. I was tired today and my groin muscles were a little sore from yesterday, as were my feet and toes. I can't remember the last time I had a sore groin from running. Used to happen a lot, but not these days. Lots of trail shifting and downhill running in the second half so perhaps that's the cause. (P31)
Thursday, Aug 20:
Tempo run (66min, 9.5mi, 8mi tempo) - I wasn't feeling tip-top for this run, but I managed to tough my way through it mostly at or below half-marathon pace, which in a way is even more of a confidence boost than drilling it. I had the Garmin set incorrectly for the first half, and as a result went out too hard on the tempo portion after a mile warmup. I through down a 6:05 on the second mile of tempo, which was about 25 seconds faster than I should've been. In fact, my first four miles of tempo were fast, which is what made the run more difficult than it needed to be. Anyhow, it was good effort and things are coming together on all fronts so far. Speed seems to be there. Longer hard efforts pushing lactate threshold are there, and we'll see how the long run goes this weekend. Other than lacking enough sleep, a still injured heal, and a few mangled toes I'm feeling pretty good. (LR3 - these weren't comfy)
*Splits: 6:34, 6:05, 6:23, 6:21, 6:30, 6:27, 6:30, 6:34
Friday, Aug 21:
*Needed a running day off
Bike to work (21min, 5.4mi)
Bike home (32min, 6.3mi) - I took Westwood off Terwilliger and played around in the hills a bit before heading home. A good recovery day with just a little boost of strength on the climbs.
Saturday, Aug 21:
Long steady run (162min, 21mi, 7:43 pace) - Uncanny I averaged the exact same overall pace as on my last long run. I guess that's my steady all-day pace. I'm writing this on Wednesday now, so not much else to say except I'm happy with the way this run turned out.
Weekly Totals:
- 538 minutes total
- 425 minutes run, 55 miles
- 53 minutes bike
- 60 minutes yoga
Tuesday, August 18, 2015
PDX Marathon: Week 11 (8 weeks out)
Got myself injured this week on the Wednesday trail run. Slammed my left heel into a pointy rock on a descent. I missed Thursday's run as a result, but was back at it Friday. However, it's Monday night and it's still slightly tender and swollen. Best runs by far this week were my medium-long run Monday at lunch, and my SW Portland exploration run Saturday evening.
Over the next 5-6 weeks I'm entering peak training mode in order to properly taper the last 2-3 weeks to peak at race time. Of course, this is all in theory, but I hope to nail down a speed workout, a tempo run, and a long run each week, with the occasional step back in at least one of these runs each week to prevent overtraining. I hope the get up to a 10 mile tempo run over this span and get in three runs of 20+ miles. A half-marathon would also be nice, but the only possibility is slim as it's on Karen's birthday. We'll see. Might be fun going into a marathon not having run any races in the build-up.
Sunday, Aug 9:
Recovery run (48min, 5.7mi) - I was stiff and tired this morning. Not great sleep due to chillens waking us up a couple times. Surprised I managed to roll out of bed really. Took me forever to warmup, but I did, and the last fifteen minutes I was good to go. Found a great little gem of a coffee shop tucked away in a neighborhood down the road. Looking forward to checking it out. (P31)
Monday, Aug 10:
Medium-long run (94min, 12mi) - Did this one at lunch time. Can't do it often but I did today. Thought about doing some VO2 max fartleks today, but my body was telling me no. So, I just went long and easy and toured the Sellwood and Westmoreland neighborhoods. Happy with my decision on this run. (1500s)
Tuesday, Aug 11:
AM ride (20min, 5.3mi) - Took Terwilliger
Yoga (60min)
PM ride (~45min, 24min uphill) - Took my route up to Fairmount. This one was kind of an ass kicker for me today. I was struggling towards the top and was out of the saddle a fair bit. Just what I needed today though.
Wednesday, Aug 12:
Hilly trail run (64min, 6mi) - Colin and I switched the route up a bit today. I felt great but kept the effort under control in order to hopefully get in 8 miles of tempo tomorrow. Unfortunately, I heeled a pointy rock today on one of our descents and it's had lingering effects. There is some swelling and it hurts. Think I twisted my ankle a bit too because it's sore on the lateral side. Status check tomorrow. (TNF TRII)
Thursday, Aug 13:
Day off - Heel is causing me to limp around so I took the day off.
Friday, Aug 14:
Tempo run (57min, 8mi/6mi tempo) 6:46, 6:25, 6:24, 6:38, 6:28, 6:27 - So my heel was still tender and swollen today, but only when walking. When running on the balls of my feet it was barely noticeable unless I was going downhill, so I picked flat route and went for it. Originally, I had an 8 mile tempo planned, but I kept it tame due to my injury. Since I shortened the length I tried to push the pace a little bit to boost the training effect. This was not an easy run for me, but I was happy I was able to hold pace under 6:30 for most the mile splits. I intentionally threw in a slower mile 4 just to see if I could get myself to back off closer to MP and feel okay, and then push it again. Overall, considering I was unable to run the day before I'm happy with this effort. (Zante)
Saturday, Aug 15:
Exploration easy run (75min, 9mi) - I went on an exploration run on mostly new streets from our house to Multnomah Village to Burlingame and back another route up passed Wilson High School. I needed this and it was a perfect evening for it. Very hilly route but I took it nice and easy. This was definitely a rejuvenation run for the soul and spirit of running. (P31)
Weekly Totals:
- 468 total minutes
- 343 minutes run (5)
- 85 minutes bike
- 60 minutes yoga
Over the next 5-6 weeks I'm entering peak training mode in order to properly taper the last 2-3 weeks to peak at race time. Of course, this is all in theory, but I hope to nail down a speed workout, a tempo run, and a long run each week, with the occasional step back in at least one of these runs each week to prevent overtraining. I hope the get up to a 10 mile tempo run over this span and get in three runs of 20+ miles. A half-marathon would also be nice, but the only possibility is slim as it's on Karen's birthday. We'll see. Might be fun going into a marathon not having run any races in the build-up.
Sunday, Aug 9:
Recovery run (48min, 5.7mi) - I was stiff and tired this morning. Not great sleep due to chillens waking us up a couple times. Surprised I managed to roll out of bed really. Took me forever to warmup, but I did, and the last fifteen minutes I was good to go. Found a great little gem of a coffee shop tucked away in a neighborhood down the road. Looking forward to checking it out. (P31)
Monday, Aug 10:
Medium-long run (94min, 12mi) - Did this one at lunch time. Can't do it often but I did today. Thought about doing some VO2 max fartleks today, but my body was telling me no. So, I just went long and easy and toured the Sellwood and Westmoreland neighborhoods. Happy with my decision on this run. (1500s)
Tuesday, Aug 11:
AM ride (20min, 5.3mi) - Took Terwilliger
Yoga (60min)
PM ride (~45min, 24min uphill) - Took my route up to Fairmount. This one was kind of an ass kicker for me today. I was struggling towards the top and was out of the saddle a fair bit. Just what I needed today though.
Wednesday, Aug 12:
Hilly trail run (64min, 6mi) - Colin and I switched the route up a bit today. I felt great but kept the effort under control in order to hopefully get in 8 miles of tempo tomorrow. Unfortunately, I heeled a pointy rock today on one of our descents and it's had lingering effects. There is some swelling and it hurts. Think I twisted my ankle a bit too because it's sore on the lateral side. Status check tomorrow. (TNF TRII)
Thursday, Aug 13:
Day off - Heel is causing me to limp around so I took the day off.
Friday, Aug 14:
Tempo run (57min, 8mi/6mi tempo) 6:46, 6:25, 6:24, 6:38, 6:28, 6:27 - So my heel was still tender and swollen today, but only when walking. When running on the balls of my feet it was barely noticeable unless I was going downhill, so I picked flat route and went for it. Originally, I had an 8 mile tempo planned, but I kept it tame due to my injury. Since I shortened the length I tried to push the pace a little bit to boost the training effect. This was not an easy run for me, but I was happy I was able to hold pace under 6:30 for most the mile splits. I intentionally threw in a slower mile 4 just to see if I could get myself to back off closer to MP and feel okay, and then push it again. Overall, considering I was unable to run the day before I'm happy with this effort. (Zante)
Saturday, Aug 15:
Exploration easy run (75min, 9mi) - I went on an exploration run on mostly new streets from our house to Multnomah Village to Burlingame and back another route up passed Wilson High School. I needed this and it was a perfect evening for it. Very hilly route but I took it nice and easy. This was definitely a rejuvenation run for the soul and spirit of running. (P31)
Weekly Totals:
- 468 total minutes
- 343 minutes run (5)
- 85 minutes bike
- 60 minutes yoga
Thursday, August 13, 2015
PDX Marathon: Week 10
Sunday, Aug 2:
Uphill run (65min, 8mi, 30min uphill) - No time for a long run today. I was thinking about going for 90 minutes or so, but time started slipping away from me. I elected to kind of take a new route into the west hills via neighborhood roads. I basically ended up going uphill for 30 minutes to Fairmount near the top of Council Crest. I took it easy the whole way, so this was really just an easy strength and toughness builder. It was good. Coming back down was kinda lame, but overall I was happy with the improvisational nature of the run. (P31)
Gilgamesh Brewing, a buddy of mine from high school started this little outfit a few years back. They have received rave reviews and grown into a respected player regionally. This was my first taste, and this Oedipus IPA did not disappoint, and thankfully did not come across hop heavy. It was balanced and smooth and delicious.
Monday, Aug 3:
AM run to work (39min, 4.8mi) - Standard run to work. Seemed a little tough after yesterday's hill workout. (Zante)
PM run home (42min, 5.2mi) - Just as standard home. (Zante)
Tuesday, Aug 4:
Ride to track (14min)
Track workout (~40min, ~5mi) 3 x 400I - 100E - 400I - 100E - 400I - 600E + 1 x 400H
Ride home (20min)
-I went down to Duniway and did a track workout with Team Red Lizard for the first time. It felt good to be on the track again, but the workout itself was very individualistic in nature. There were three different options and everyone was kind of doing their own thing. So, basically the only thing I got out of this excursion was the idea behind the workout. Sure, there was a bunch of us using the same track, but for the most part I was on my own. I guess I was hoping for the communal, team nature present at track workout with the Guelph Victors and I did not get that. Not sure if it was just this particular workout, or if it's like this every time. Not too motivated to go again, but I would like to get involved with some kind of local running group. (Zante)
Wednesday, Aug 5:
Hilly trail run (62min, 6.7mi) - Was on my own for this run and I wasn't really into it. Couldn't really get into a rhythm, my legs were, and I felt kinda tired. I can't decide whether or not I like my new North Face TRII shoes either. My foot seems to slide a around a bit. (TNF TRII)
Thursday, Aug 6:
Easy run (71min, 9mi) - Can't really remember this run, but I think I went from work and crossed the Howthorne Bridge, and ran down the east side of the river. (890s)
Saturday Aug. 8:
Long run w/ last 2mi @ MP (147min, 19mi, 7:43 pace) - Finished off a seven run week with my longest effort since Boston. I maintained a reasonable pace overall and felt pretty good throughout the run. I thought this route would be closer to 20 miles, and as it was I had to tack on nearly a mile once I got back home just to get to 19 miles. The 2 miles at MP (6:41 and 6:47 respectively) to finish was not planned, but I felt like I had it to give. Part of this was due to the fact I was coming downhill for the majority of mile 18. (Zante)
Weekly Totals:
- 500 total minutes
- 466 minutes run, 58 miles (7)
- 34 minutes bike
Uphill run (65min, 8mi, 30min uphill) - No time for a long run today. I was thinking about going for 90 minutes or so, but time started slipping away from me. I elected to kind of take a new route into the west hills via neighborhood roads. I basically ended up going uphill for 30 minutes to Fairmount near the top of Council Crest. I took it easy the whole way, so this was really just an easy strength and toughness builder. It was good. Coming back down was kinda lame, but overall I was happy with the improvisational nature of the run. (P31)
Monday, Aug 3:
AM run to work (39min, 4.8mi) - Standard run to work. Seemed a little tough after yesterday's hill workout. (Zante)
PM run home (42min, 5.2mi) - Just as standard home. (Zante)
Tuesday, Aug 4:
Ride to track (14min)
Track workout (~40min, ~5mi) 3 x 400I - 100E - 400I - 100E - 400I - 600E + 1 x 400H
Ride home (20min)
-I went down to Duniway and did a track workout with Team Red Lizard for the first time. It felt good to be on the track again, but the workout itself was very individualistic in nature. There were three different options and everyone was kind of doing their own thing. So, basically the only thing I got out of this excursion was the idea behind the workout. Sure, there was a bunch of us using the same track, but for the most part I was on my own. I guess I was hoping for the communal, team nature present at track workout with the Guelph Victors and I did not get that. Not sure if it was just this particular workout, or if it's like this every time. Not too motivated to go again, but I would like to get involved with some kind of local running group. (Zante)
 |
| Duniway Track. West Hills, Terwilliger, and trails in trees on right. |
Wednesday, Aug 5:
Hilly trail run (62min, 6.7mi) - Was on my own for this run and I wasn't really into it. Couldn't really get into a rhythm, my legs were, and I felt kinda tired. I can't decide whether or not I like my new North Face TRII shoes either. My foot seems to slide a around a bit. (TNF TRII)
Thursday, Aug 6:
Easy run (71min, 9mi) - Can't really remember this run, but I think I went from work and crossed the Howthorne Bridge, and ran down the east side of the river. (890s)
Saturday Aug. 8:
Long run w/ last 2mi @ MP (147min, 19mi, 7:43 pace) - Finished off a seven run week with my longest effort since Boston. I maintained a reasonable pace overall and felt pretty good throughout the run. I thought this route would be closer to 20 miles, and as it was I had to tack on nearly a mile once I got back home just to get to 19 miles. The 2 miles at MP (6:41 and 6:47 respectively) to finish was not planned, but I felt like I had it to give. Part of this was due to the fact I was coming downhill for the majority of mile 18. (Zante)
Weekly Totals:
- 500 total minutes
- 466 minutes run, 58 miles (7)
- 34 minutes bike
Tuesday, August 4, 2015
PDX Marathon: Week 9
Sunday, July 26:
Long run (148min, 18mi) - This was easily one of the worst runs of my life. I wasn't too into it to begin with, and then about an hour in I had to deal with some serious GI issues that forced me to stop on several occasions and hit a restroom three separate times. I would've stopped even more if there had been more available potty stops. It was bad. The only thing I got out of this run was time on my feet and a mental boost that I battled through a difficult situation. Not good. (Zante)
Monday, July 27:
AM ride (20min, 5mi)
PM ride home (46min, 10mi) - Took it up to Fairmount today after work. Technically, this was an "off" day from running, but I did get a nice climb in on the bike. Took me 23 minutes and change to get up to Fairmount, which is close to my FKT for this route.
Tuesday, July 28:
AM run to work (38min, 4.8mi)
*Yoga (60min)
PM tempo run home (45min, 6.2mi, 7:16 pace) - I pushed the pace pretty good on the uphills via Terwilliger and up passed Wilson High School on my route home. I think it worked out to 20 minutes of fairly hard uphill running and a steady pace on the flats. Loving the tempo runs right now. Plan to do another on Friday. (Zante)
Wednesday, July 29:
Hilly trail run ( ) - Pretty standard, however I was running in the new North Face TR II hybrid trail/road shoe so I had moments where I picked up the pace. It was nice to have the extra grip of the trail tread, but I think I've grown accustom to the responsiveness of the lighter, more race oriented shoes on the trail over the past couple months. The TR II will definitely have a prominent place in my rotation, but for now I'll give them a 7 out of 10. (TR II)
Thursday, July 30:
Easy maintenance run (46min, 5.7mi) - Very chill out and back from work along the river. (Zante)
Friday, July 31:
Tempo run (71min, 10mi) 2mi easy, 7mi tempo, 1mi easy - I ran early from work before the heat got debilitating and pretty much nailed this run. My splits for the tempo portion were between 6:20-6:38 per mile, which is right where I want to be for this type of run. There were moments where it hurt, but overall I felt very much in control. Easily the best confidence boosting run I've had this training block. (Zante)
Rewarded myself for a solid week of running with this little gem I stumbled across from Ecliptic Brewing right here in Portland. Previously unknown brewery to me, but flavorful farmhouse style Saisons have recently become a favorite of mine. The rhubarb this little guy is brewed with gives the beer a stylish pink hue, adds to the beer's overall fruity tone, and provides tartness to balance out the beer's bitter notes. It's delicious and at 5% ABV, a perfect summertime beer.
Weekly Totals:
- 535 minutes total
- 409 minutes run (6)
- 66 minutes bike
- 60 minutes yoga
Long run (148min, 18mi) - This was easily one of the worst runs of my life. I wasn't too into it to begin with, and then about an hour in I had to deal with some serious GI issues that forced me to stop on several occasions and hit a restroom three separate times. I would've stopped even more if there had been more available potty stops. It was bad. The only thing I got out of this run was time on my feet and a mental boost that I battled through a difficult situation. Not good. (Zante)
Monday, July 27:
AM ride (20min, 5mi)
PM ride home (46min, 10mi) - Took it up to Fairmount today after work. Technically, this was an "off" day from running, but I did get a nice climb in on the bike. Took me 23 minutes and change to get up to Fairmount, which is close to my FKT for this route.
Tuesday, July 28:
AM run to work (38min, 4.8mi)
*Yoga (60min)
PM tempo run home (45min, 6.2mi, 7:16 pace) - I pushed the pace pretty good on the uphills via Terwilliger and up passed Wilson High School on my route home. I think it worked out to 20 minutes of fairly hard uphill running and a steady pace on the flats. Loving the tempo runs right now. Plan to do another on Friday. (Zante)
Wednesday, July 29:
Hilly trail run ( ) - Pretty standard, however I was running in the new North Face TR II hybrid trail/road shoe so I had moments where I picked up the pace. It was nice to have the extra grip of the trail tread, but I think I've grown accustom to the responsiveness of the lighter, more race oriented shoes on the trail over the past couple months. The TR II will definitely have a prominent place in my rotation, but for now I'll give them a 7 out of 10. (TR II)
Thursday, July 30:
Easy maintenance run (46min, 5.7mi) - Very chill out and back from work along the river. (Zante)
Friday, July 31:
Tempo run (71min, 10mi) 2mi easy, 7mi tempo, 1mi easy - I ran early from work before the heat got debilitating and pretty much nailed this run. My splits for the tempo portion were between 6:20-6:38 per mile, which is right where I want to be for this type of run. There were moments where it hurt, but overall I felt very much in control. Easily the best confidence boosting run I've had this training block. (Zante)
 |
| Delicious |
Rewarded myself for a solid week of running with this little gem I stumbled across from Ecliptic Brewing right here in Portland. Previously unknown brewery to me, but flavorful farmhouse style Saisons have recently become a favorite of mine. The rhubarb this little guy is brewed with gives the beer a stylish pink hue, adds to the beer's overall fruity tone, and provides tartness to balance out the beer's bitter notes. It's delicious and at 5% ABV, a perfect summertime beer.
Weekly Totals:
- 535 minutes total
- 409 minutes run (6)
- 66 minutes bike
- 60 minutes yoga
Subscribe to:
Posts (Atom)