PDX Marathon: Week 8

Kind of a standard week for me. I'm happy with my effort on the trail run and with the tempo run on Thursday. I need to start stretching things out a bit, but training is tougher now that I'm working full time, and we're just busier in general. That said, I also feel I might be benefiting from not running quite as much. Body feels a little better, and I'm not as obsessed as I was heading into Boston. Plus, I have to be getting stronger and fitter with all the damn hills I'm running. Need a big week next week though just to prove to myself I can do it. 

Sunday, July 19:
Long Progression Wildwood Trail run (110min, ~13mi) - This was a killer run in the extreme heat (near 100F) of the afternoon. The forest was considerably cooler. Took a nice nose dive shortly after the halfway turn around point. Somehow managed to run away without a scratch, but lost nearly half the water in my larger handheld bottle when I landed on it. I crushed this run apparently. I thought I came back much faster than I went out, but it was only a negative split by a minute or so (hard to know for sure because I lost some time after my crash). A nice hard long run like this on the trails has to have an equal or greater training effect than an steady 18-20mi long run. Regardless, it's more fun and better for the soul, and I will be where I need to be by marathon time on Oct. 4. (K4 - fun trail shoe)

Monday, July 20:
*Have a little lingering tendinitis in my right calf from Friday's run, so no run today.

AM ride (20min, 5mi)
PM ride (29min, 6.75mi) - Took a mini detour home, but kept it easy for the most part.

Tuesday, July 21:
AM run to work (38min, 4.7mi) - This felt good spiritually. Little tired though. (Zante)

PM run home (50min, 6.2mi) - Planned on going hard back up Terwilliger, but wasn't really feeling it, so I chose to go steady hard(ish). I had a couple sections where I picked it up for a minute or two at a time but chose to listen to my body. The total time on my feet running today provided stimulus enough. Also thinking of going hard uphill to Council Crest on Thursday, plus there's the weekly trail run tomorrow. Also also, best to take it easy on my niggling calf/tendon. I like having a day where I run to and from work. Building up to 2+ days would be nice. (Zante)

Wednesday, July 22:
Hilly trail run (65min, ~6mi) - Marquam Trail system with Colin. (1400s)

Thursday, July 23:
Tempo run (65min, 9mi) - 2mi easy, 6mi tempo, 1mi easy
*6:55, 6:50, 6:41, 6:42, 6:36, 6:34
-I was feeling a little tired and off today so I eased back on the pace just a bit. In the end, it was a decent little marathon pace type run. I'm happy I've been consistently building on these tempo runs because I think they're really going to help my marathon performance. If I can keep stretching these out and get a couple long runs at marathon pace I like my chances heading into the Portland Marathon. (Zante)

Friday, July 24:
Yoga - 60min

Saturday, July 25:
Easy run (50min, 5.6mi) - Ran from home early this morning through Gabriel Park and into Woods Park. It was nice to be out early, but other than I was not into this run this morning. I was tired and a bit sore and stiff. Haven't had a run from beginning to end like this in a long time, where I just never got into it or loosened up. The fact I felt like this the day after an off day is a bit odd, but not completely unheard of. It happens. (P31)

Weekly Totals:
- 487 total minutes
- 378 minutes run
- 49 minutes bike

PDX Marathon: Week 7

I'm happy with this week overall. My minutes run were down because I shortened my Sunday "long" run way down and went hard instead. My mid-week runs were varied in terrain and pace, and reasonably long for mid-week runs. Three quality runs for the week. That's good. Things are starting to come around. Need to get at least three 20+ mile runs in over the next eight weeks. Or, trail runs in the 150 minute range. 

Sunday, July 12:
Uphill tempo run (56min, 19min uphill tempo, 7mi) 3min uphill, 10min, 5min, 1min - Last day of a step back week. Eased back on the mileage but hammered it hard on the uphills at tempo while pushing #1 (~40lbs) in the stroller from one end of Terwilliger to the other and back. In this case, we went from Barbur to Duniway Track. The way back is somewhere between 600-700ft of elevation gain over the course of 3.5 miles, which is just enough uphill to hurt but still maintain a steady pace. Add to that a stroller and a forty pound #1, and you got yourself an arse-kicker of a workout. And it was hot. (Zante, love them)

Monday, July 13:
Fartlek VO2 max run (49min, 6.6mi) 15min easy, 5 x 3min Hard/2min easy, 9min easy - From work down to Sellwood. These types of workouts have typically been tough for me the past year, but today wasn't bad. My hard repeats were around 5k pace (~6:00), which is a touch slow for this kind of workout, but at this point I'm just looking for as many different paces as I can get during the week. Variety, pace, and strength are key for me this training cycle. Not going to be able to log as many weekly miles this time around, so getting tougher and faster are key. At least that's what I've convinced myself for now. (P31)

Tuesday, July 14:
AM run to work (40min, 5.2mi) - Good morning for a run to work. (Zante)
Yoga (60min)
PM ride home (20min, 4.6) - Straight home.
  *pull ups x2

Wednesday, July 15:
Hilly trail run (56min, ~5.3mi) - Played on the Marquam Trail circuit with Colin after work. We had a couple nice steep sections, but no real big extended climbs other the first one straight up right out the gate. Shredded several downhill sections. (1500s)

Thursday, July 16:
Easy run (57min, 7mi) - Down to Sellwood and back after work. Easy felt good. (P31)

Friday, July 17:
Tempo run (59min, 8mi) 2mi easy, 5mi Tempo, 1mi easy 
*6:47, 6:43, 6:31, 6:47, 6:20 (throw down)
-Building up the length of my tempo run a mile at a time. I like it. I'm finally starting to dig these runs and I'm well ahead of my Boston training in terms of this type of fitness. Would like to build these up to 8mi-10mi and then start ramping up the intensity if I can handle it. Wasn't feeling super smooth today, but did manage to find a rhythm the back half of the tempo. Lunch run. (Zante)

Weekly Totals:
- 397 total minutes (counting yoga now)
- 317 minutes run
- 20 minutes bike
- 60 minutes yoga

PDX Training: Week 6 - Step Back Week

Sunday, July 5: Step Back Week
Long run (123min, 15.6mi, 7:54 pace) - Took it pretty deep today. Went from our house to Terwilliger, down across Hawthorne Bridge, down eastside esplanade, over Sellwood Bridge, and up the Marquam Trail. This loop can easily be extended by crossing the Steel Bridge (~18mi), or crossing the Broadway Bridge (~20mi). I'm sure I'll find out the exact distance at some point. I did much better getting up the Marquam this time. Kept up a steady pace for the first 13mi. Longest run since Boston. (NB Zante)

Monday, July 6:
Easy run (48min, 6mi) - Along the river after work. Very hot and wasn't feeling it today. (Nike P31)

Tuesday, July 7:
Tempo run (59min, 8mi) - 2mi w/u, 4mi tempo (6:46, 6:42, 6:32, 6:32), 2mi c/d - Very happy with this run. Ran from work down river path and across Sellwood to the 4mi mark, and turned around to retrace. Heat was a factor again, but I kept the tempo up regardless. Might've run the last two a little fast, but all four mile splits are right in the Marathon Pace (MP) range I'm hoping to hit in October. This is a good sign. (NB 1500s)

Wednesday, July 8:
Hilly Trail Run (57min, ~6mi) - Colin and I headed up into the OHSU/Marquam Trail system from work today. This was a great run. Harder effort than I was after the day after a tempo run, but I think I'm taking a day off tomorrow so should be good by Friday. This run just further solidified the fact trail running around here is vastly better than road running. And the road running is damn good. (NB 1400s been a while since I've run in these puppies...fun)

Friday, July 10:
AM ride (19min, 5mi)

Lunch easy run (39min, 5mi) - Definitely needed an easy day. Feeling fatigued.

Weekly Totals:
- 345 total minutes
- 326 minutes run
- 19 minutes bike
-Planned on running some on Saturday but it didn't work out with family life. In the end, I think not running insured this was truly a step back week. Feeling more and more like a runner again. Longer and longer fartlek runs and tempo runs are in order for the next several weeks. 

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.

PDX Commuter: Week 4

tram, trolley, bikes...take your pick

Sunday, June 21: Father's Day
Long run w/tempo finish (103min, 13.5mi, 7:38 pace) - Parked at the office and took the waterfront trail down across Sellwood Bridge and back up the east side of the river to the Broadway Bridge and back to Duniway Track. I cranked out a mile on the track at marathon pace (MP, 6:42 pace) and then did an easy half mile back to the car. I needed a run at a consistently faster pace just to test things out. I'm happy with my effort and the pace I maintained, but I was definitely feeling it towards the end. It was a good choice to end it with a mile on the track, which was not planned, but may have to become part of the routine when running from work. Good way to start off Father's Day. (1500s)

A common lunch spot for me

Lunch spot, south waterfront condos

Monday, June 22:
AM ride (21min, 5.3mi)

PM ride (46min, 10.3mi) - Did two sets of pull-ups at Duniway and then set off to the top of Fairmount with one full loop around the top. Route: Terwilliger, Westwood Dr, Westwood View, Mitchell, Fairmount. Took me 23 minutes of climbing to go from Duniway to Fairmount. First time I've gone all the way to the top this way (PB). 

Tuesday, June 23:
AM run (35min, 4.7mi, 7:34 pace) - New NB Zante shoes, love them
*Yoga (60min)
PM interval run (63min, ~7.5mi) 8 x 90sec (84-86 400m) w/60sec walk/jog @ Wilson track - It was hot outside and I did this workout after running uphill 3.5 miles to get to the track. Overall, I was pleased with my effort. (Zante)

Wednesday, June 24:
Trail run (59min, ~5.7mi) - Trail run (59min, ~5.7mi) - Tryon Creek State Park and River View Natural Area linked up in one huge climbing adventure with Colin on entirely new trails all within a few miles of our homes and work. River View's trail network was basically created and maintained by mountain bikers, and recently they were prohibited from riding in there anymore. The trails are raw and complete with several banked turns, which makes ripping down the west side of the forest to the river even more fun. We didn't another soul the entire time we were traipsing through the park. It was awesome. I think in the future we'll link up a few areas by parking down by the river and heading to Council Crest via Tryon Creek and Marshall Park. That would be an epic slog though. (K4) *See map of area below

Thursday, June 25:
AM run (37min, 4.8mi, 7:41 pace) - Felt a little tired this morning. (Zante)

PM ride home (25min, 5.3mi) - standard route home, Terwilliger & Cheltenham

Friday, June 26:
AM ride (17min, 4.2mi)

PM ride (54min, 11.4mi) Duniway to Fairmount (23:45) to Council Crest (5min) - 23:45 climb, 3min rest, 5min climb, 20min home
*pull-ups(x2)

Weekly Totals:
- 460 total minutes
- 297 minutes run (5)
- 163 minutes bike
Happy I bumped up the minutes run this week and that I got in a speed workout. The run commute to work also went well.

Commuter Training: Week 3

Downtown Portland from Terwillier Blvd.

Sunday, June 14:
Trail run (104min, ~10-11mi) - My buddy Alec actually had me all turned on the Marquam Trail circuit around OHSU. Think it's the first time that's happened to me on the trails around Portland...ever. Was nice to be lead by someone else on a run for a change. Looking forward to the next one. Saw Shalane Flanagan coming out of her house at the top of Council Crest and then again down the hill on Fairmount. Tried to say hi but she wasn't really into it. Apparently, she and Galen Rupp and Dathan Ritzenhein and coach Alberto use that loop quite often. Bigtime. (1500s) 

Monday, June 15:
Bike (21min, 36min) - Road down to Bike Gallery to get new tires. Did some West Hills climbing on the way back. Starting at the bike shop I had a gradual climb on roughly 26min, and then a sprint to home.

Gabriel Park - near our house

Tuesday, June 16:
AM ride (20min, 5mi) - Beautiful morning for a ride.
*Yoga Tuesday (60min)
PM ride (48min, 10mi) - Went home via Corbett and then up through RiverView Cemetery (great climb). Then I took Terwilliger to Cheltenham and climbed a bit up on Westwood Drive, and then busted it home. This was a good ride.

Wednesday, June 17:
Easy run (60min, ~7.5mi) - Colin and I ran along the west side of the Willamette River Waterfront path down to Sellwood Bridge. Colin has never run across any of the bridges in Portland, so we made our way mostly across Sellwood before turning back because we were crunched for time. I'd like to work the entire loop back around the other side of the river along the Springwater Corridor path and back across one of the other bridges into our rotation at some point. It's flat and scenic and can be a welcome change from all the hills. The loop can be as short as 8 miles and as long as 12 miles depending on which bridge we elect to cross back over. We had a couple moments where we pushed the pace a bit so that was nice too. (K4)

Thursday, June 18:
AM run to work (40min, 5mi) - Ran to work via Cheltenham and Terwilliger. Perfect. (890s)

PM ride home (33min, 6mi) - Took it pretty easy on the way home.

Gabriel Park

Friday, June 19:
AM ride (13min, 3.6mi) - Took it straight to work this morning on the most direct route and basically as fast as I could. It's quite fun to go this route sometimes and rip down Barbur Blvd. It makes for a very quick commute.

PM ride (36min) - NO GPS, but I did basically go uphill from work for 24min via Terwilliger, Westwood Drive, and Westwood View. Normally I would've taken this all the way up to Fairmount or Council Crest, but I was on a bit of a time crunch and felt like I had had enough for the day.

Weekly Totals:
- 411 total minutes
- 204 minutes run (3)
- 207 minutes bike (7)

Commuter Training: Week 2

 Willamette River, downtown Portland far right, Marquam Bridge, Tilikum Pedestrian Bridge, with West Hills in background

Sunday, June 7:
Trail run (94min, 9mi) - Took my buddy Colin on his first official trail run in Portland. We parked on Fairmount near the top of Council Crest, ran up to the spire, and then took the Marquam Trail off Dosch north towards the zoo. The Marquam eventually links up with Wildwood Trail near Hoyt Arboretum, which we took down into Washington Park and The Japanese Garden. From here we went back up Wildwood, across Burnside, and up to the Pittock Mansion for a quick break and turnaround. It was an absolutely perfect morning for a run, and there were lots of people out on the trail trying to get their runs in before the extreme heat of the day really set in. Colin held up alright considering it was a fairly tough run in terms of climbing, etc. Wish I knew how much vert we covered though. Guessing, I'd say 1500ft at least. (K4) 

Monday, June 8:
AM ride to work (21min, 5mi)

Lunch run w/ 10 x 30sec surges (36min, 4.7mi) - Ran along the east side of the river and threw in some surges since I haven't gotten the legs turning over in a while. First river run since I've been back. Lots of folks. Felt pretty good. Feel like I need to start mixing in some kind of speed work at least once a week now. (K4)

PM ride home (26min, 5.7mi) - Terwilliger, decided to take HWY 10 (Beaverton Hillsdale HWY) once I made it over the west hills, and then I blasted it up 42nd street.

View of Willamette River and downtown while crossing Hawthorne Bridge

Hawthorne Bridge with West Hills in background. I go over them each day to work. Look closely to see spires at the top of the West Hills.

Portland in all its glory.

Tuesday, June 9:
AM ride to work (14min, 3.5mi) - Wanted to get a longer ride in this morning, but I was running late, so it was straight up and over the hill.

Yoga (60min) - Yoga Tuesday at work. First yoga session for me ever. Not bad. 

PM ride home (60min, 12.5mi) - Took it straight up to Council Crest spire via OHSU and Fairmount Rd. Think it was roughly a 20 minute climb, and then I rode around Fairmount twice before taking 18th down the other side. This was a pretty tough workout as there are sections of the road with a rather steep grade, for me. The Fairmount loop is twisty and fun to ride, and a must for anyone who considers themselves a PDX cyclist. My next step is to figure out how to make SW Hillsdale/Multnomah Village a better ride. 

Top of Council Crest Park; looking west towards Coastal Mountains and Willamette Valley

Wednesday, June 10:
AM ride to work (22min, 5.5mi)

PM trail run (74min, ~8mi) - After work Colin and I drove to the Wildwood trail head off Cornell. We headed north on Wildwood through some of my favorite sections off the trail. It's a true forest of old, gigantic Douglas Fir trees and just about every other native plant to the PNW, and the trail goes on for 20 miles. We ran to the trail head on 53rd (~4min, 39min), and then turned around and headed back. The last push back to the car once you reach Birch Creek (idyllic) is a tough uphill slog for about 3/4 of a mile. The last 3min or so is real steep. There were a few sections of the run where pushed it pretty good for 2 - 5min at a time, fartlek style. It was a good workout. (P31) 

Thursday, June 11:
AM run to work (38min, 5mi) - I'm really starting to like the run commute. I have to get up earlier and carrying clothes, lunch, etc is obviously more of an issue than on a bike, but once I'm running all that goes away. If I can find the right backpack that's big enough to carry my supplies, and not so bulky it bounces around, I might try and bump up the number of days I run to and from work for the rest of the summer. It's just too beautiful running along Terwilliger in the early AM. (1500s)

PM ride home (22min, 5mi) 

Friday, June 12:
AM ride to work (20min, 5mi)

PM ride (47min, 9.7mi) - Easy ride around town and then home after that.

Terwilliger Blvd, looking south with Willamette River and Sellwood Bridge in deep distance

Saturday, June 13:
Speed workout (57min, 7.6mi) 8 x 200m/200jog w/4min set rest + 6 x 200/200jg + 1 x 400
-The Wilson High School track is the perfect distance from our house. It took me 14 minutes as an uphill (1.8mi) warmup jog to get there and then I did the workout and then I did an easy cool down jog back home. The track itself is perched on top of a hill so it gets a bit windy, but the view of the valley to the west on turns one and two is superb. This was the first time I've been on a track in about a month. It was nice to be out there, but I struggled a bit with turnover, and my legs were obviously fatigued from all the hill blasting the past three weeks. I didn't really have a specific workout planned and I decided once I got there I'd keep it to 200m repeats. I hit 39/40sec per 200m, which is okay, but I could feel I was pushing it ever so slightly. I actually started to feel better as the workout went on, not uncommon for me, so I guess that's a good sign. Rather than do the last two 200m repeats, I decided to bust out a 400 to test the system a bit. I hit 77sec and I'm okay with that. Felt reasonably smooth. Glad I made it to the track and I look forward to many more sessions there in the future. (LR3)

Weekly Totals:
- 531 total minutes
- 300 minutes run (5)
- 231 minutes bike (8)
- A couple real quality workouts this week with some nice touring of the city and trail running mixed in. Good stuff.