Week #13 Recap (Hood to Coast)

Weekly Mileage: 22.87

Monday Rest Day

Tuesday Rest Day

Wednesday we were on vacation up on Mt. Hood but Beth and I wanted to get a few more miles in before the relay so we went for a short 3 mile run. It was pretty muggy and didn't feel super easy so neither of us felt great momentum going into the weekend.

Thursday Rest Day

Friday/Saturday was the Hood to Coast Relay for those of you that don't know it is the largest relay race in the world with over 12,000 runners it included teams from all 50 States and 39 Countries this year and I personally saw 2 Olympic Medalists before we even started the race. It spans from Mt. Hood to The Oregon Coast (198 miles) with each runner (teams of 12) completing 3 legs in a relay format so that someone is consistently running.

My first leg was just East of Sandy and after 2 miles of down hill with a pretty fierce headwind it turned upwards climbing some twisting back roads. I felt decent through the run until with about a mile and a half left a side cramp (which I never get) locked into my left side and never went away. The road was very uneven and I couldn't stretch out my left leg fully while running. I finished the 6.08 mile leg however at a 7:42 pace which was a bit faster than I had expected.

After our van of 6 finished our legs we passed the running on to van#2 and headed for some food and a quick shower. Luckily some friends running the relay with us happen to live right along the route. There was a bit of drama at the next major exchange point where both vans meet to pass the running back off to van#1 and the traffic had built up causing teams to struggle to even make it to the next check point in time to meet their driver. Luckily through some very offensive  driving and a keen sense of direction we avoided most of it and made it to our runner with about 5 minutes to spare.

I was pretty excited to start my second leg even though it was over 7 miles and not starting until about 10:30 at night. I had to run from Scappoose High School to St. Helens High School along Hwy 30, it was very dark and my head lamp must have been loosing it's charge because I could barely see a foot in front of myself. I did not enjoy my run very much as with it so dark I had to run slower just for safety (almost ran right into a few mailboxes) we were not aloud music and again the road was banked causing me some hip pain and tightness in the same spot I had the cramp from the first run. After what seemed like about 20 miles I actually finished the 7.68 mile leg at an average pace of 8:22.

After our van finished it's second legs we headed to a little town called "Mist" we quickly learned why when everything was wet around us and it constantly drizzled all night. We got there about 1:30 am and only had a few hours before we had to get up and run again. Beth and I slept in the van for about 3 hours and the rest of the team roughed it in the field with tarps and sleeping bags. We had a snafu as we had estimated the arrival time of our other van incorrectly and since there was no cell service we were actually at the exchange for about 30 minutes before we could connect and get our next runner on the road.

I got to watch our van finish their 3rd and final legs and was very inspired by everyone's resolve as I knew how hungry, tired and sore they all were but they got out there and put in the miles. I was especially moved to watch Beth as this was kind of a culmination of her declaring she wanted to do this 6 months or so ago and then training and completing it. I was so proud and impressed and could see the sense of satisfaction in her face after that last leg was done. She had just finished 17 + miles in 22 hours on little food and sleep after just less than a year earlier not being able to run 3 miles straight without stopping to walk. What a transformation, it goes to show you what anyone can accomplish when they put in the effort and stick with it.

I finally got to run my 3rd leg it was a 6+ miler with a large hill halfway through, I had allot of support from our team and others as I made my way up the hill (still not sure why I had to go up hill so much when I was traveling from the mountain to the beach) It was difficult but I was inspired to finish strong with all the support I had along the route and from watching my vanmates rock it out. I finished the 6.11 leg at an average pace of 7:37 (my fastest of all 3)

From there we got to drive to the beach and hit the party we got cleaned up and waited for our other van to arrive. As the last runner came towards the beach we were all allowed to join up with him and run across the finish line together. It was such a great experience, the people were great, the weather was perfect and we got to raise money for a amazing cause. Thank you to everyone who was a part of the experience.

Sunday Rest Day (Food-Food-Food)

WEEK #12 RECAP (Light Week)

Weekly Mileage: 19.67

Monday Rest Day

Tuesday Rest Day (by Tuesday I felt pretty good after the heavy mileage of the previous weekend)

Wednesday my first run since the weekend went well, I took it very easy to test out the legs and got in 4.10 miles at a pace of 8:57, still felt a little fatigued but no pain or issues. I did this run at night and realized I enjoy running in the morning so much more than at night. The fresh cool air, empty stomach and lack of tiredness from the day make it so much easier to accomplish.

Thursday  Rest Day

Friday I went out in the morning and got in 5.56 miles at a 9:17 pace. Things felt good but I am not feeling as refreshed as I would like for how easy I have taken the week. I am going to play the next week or so by ear leading into Hood to Coast and get in my runs but not worry about the exact mileage so much in hopes to get refreshed before the weekly mileage really starts to pile up again.

Saturday Rest Day (we took the kids to the Clackamas County Fair as Beth didn't have to work until later that night it was nice to have a Saturday morning to enjoy with the family but I could feel that not running was definitely wearing on me and I was a "little" grouchy through out the day)

Sunday I went out for my long run of the week I planned out a 15 miler but ended it after 10. Physically I could have kept going but my calves and quads were feeling pretty tight and my right ankle had some pain. Again I am trying to stick with a strategy over the next week or so to really listen to my body and take it easy so I am prepared for the last month of heavy mileage leading into the race.

*I plan on mixing in some cross-training via P90X in the next couple of weeks to help strengthen my core and keep up my fitness while I give my legs a little bit of a rest with some lower mileage in hopes to feel ready for the push of September. That being said I am still on pace for my largest monthly mileage yet (by almost 20 miles) for the month of August.

Week #11 recap (Heavy Week)

Weekly Mileage: 43.55

Monday Rest Day

Tuesday was my first run since the Self Marathon I ran on Saturday, I was feeling pretty rested and fresh going into the run. During the run I could feel a fatigue in my leg muscles but no real soreness or issues. I was hoping to get in about 7 miles but listened to my body and felt like it would be best if I cut it a little short. I ended up with 5.72 miles at a 9:15 pace.

Wednesday I could not get myself out of bed, I have been very short on sleep lately. I usually get between 5-6 hours and then can catch up with a nice 8-9 hour night on one of the weekend nights but because of our schedules and the length of my long runs lately I haven't had that "catch up" day in a few weeks. I thought maybe I could fit it in at night but that didn't work out either. I wasn't to upset as I thought it might be best to take this weeks runs a little lighter as I had some serious mileage coming up for the weekend.

Thursday I got out early (4am) and wanted to get a few miles in with a little more speed, I've noticed I can only stretch certain muscles at slower speeds but when I run faster I am able to get a deeper stretch. I got in 2.80 miles at a 7:59 pace before having to stop because of some stomach issues.

Friday Rest Day

Saturday was my long run day and the first opportunity for me to rack up some miles for my fund raiser (see the make a difference tab for details) The plan was to run a 6 mile loop around my neighborhood then head North to my friend Ian's house (12 miles away) then meet up with him and he would run back with me to my house for a total of 30 miles.

I started early and ran the 6 miles around my neighborhood feeling pretty good but sweating like crazy (think the humidity was extra high) I stopped at my house to refill my water bottles and change my shirt before heading out to Ian's. The next 12 miles were pretty difficult as it felt very long I think because I have run that route before but never with 6 miles already under my belt so I was feeling tired in spots I wasn't used to feeling tired in.

I arrived at Ian's house feeling pretty exhausted and not super excited about having 12 miles left. I ate some potatoes (thank you Mindy) and refilled my water bottles again before heading out with Ian by my side. Around 20 miles I really started to struggle I found it difficult to drink and run at the same time and it was getting warmer and warmer outside. I had to walk every time I needed a drink and by about mile 24 or so I was out of fluids again. I had to stop by a convenience store to buy more and filled up the water bottles again before continuing on.

Unfortunately things didn't get any easier by about mile 26 I had to keep stopping and walking in between running spurts and got to the point where I just didn't think I could run anymore (physically or mentally) I was expecting to feel pretty decent as last weekends 26 miles went relatively well, but I think the miles back to back really were wearing on me. I asked to borrow Ian's phone and decided to call Beth to meet me where the path met up with Sunnyside about a mile or so ahead. I called her twice and of course she didn't answer. This made me frustrated and I used that frustration to start running again.

Once I got to Sunnyside I got caught at a few crosswalks and realized it was so painful to be still I had to keep moving, not moving was more painful than moving. I pushed it a little harder and realized the faster I ran the less my legs hurt (cardio and energy wise) it was hard to run but I had to keep pushing to get it over with and keep the pain out of my legs. I ran mile 28 (which includes some hills) at a 9:30 pace and only stopped to walk the last big hill on Sunnyside heading up East to 122nd. After that hill I ran the rest of the way and even did a loop in the Church parking lot across from my house to make sure I would hit 30 miles before getting home.

All in all I averaged a pace of 9:56 which is much better than I thought with the intermittent walking mixed in there. I am very glad Beth did not answer her phone and that Ian was there to make sure I survived. I was in pretty bad shape when I got home I usually don't take ibuprofen because it can keep your body from going through its own recovery and rebuilding phases but I couldn't shovel them in my mouth fast enough when I walked in the door, I was pretty afraid of how I was going to feel when the adrenaline and movement stopped. I took a bath and quick shower and Beth let me lay on the couch for a 1/2 hour or so until the pills could kick in. After that I began to feel better and by night time was in relatively decent shape.

Sunday I had an opportunity to pile up a few more miles if I got out the door early before Church. I woke up sore but feeling pretty good and decided to use the run as a stretch since I was to sore or stiff to really stretch out on Saturday. I took off and felt better than I could have hoped for after about 200 yards, I was sore but not in pain and could tell the run was doing me good (I have really noticed when you are very sore from exercise the best thing to help you recover crazy as it may seem is... how would all the drinkers out there say it? oh yes "a little hair from the dog that bit you")

I was planning to get 10 miles in and felt pretty good through the first 4 but after that I could tell the run was starting to move out of a good stretch and into something that was going to continue to break down muscle fibers and make me even more sore or worse injured (plus I still have to go to work tomorrow) so I called it a day and we raised $475 for Compassion Internationals Water For Life Program. Thanks again to everyone that supported me (financially or in many other ways)

week #10 recap

Weekly Mileage: 40.82

Monday Rest Day

Tuesday I ran 5.48 miles in the morning, I took it really easy at a pace of 9:36 per mile. I felt like my body was a little tired and tight from the 22 miler on the previous Saturday and I wanted to make sure I used the run as a good stretch and got myself prepared for the upcoming week.

Wednesday was a Trail run with Ian Durias, we connected that night and ran the Mt. Talbert trail near my house a 3 mile single track trail with 900ft of elevation. It was a great workout and running trails always helps to rejuvenate my love of running (there is something so pure about it) but I did hit the downhills pretty hard and was sore the next day for sure.

Thursday was another early morning run (about 8 hours after the trail run) I woke up stiff and sore from the trails so I used the run again to make sure I was good and stretched out for my weekend long run. I ended up getting in 6.04 miles at a pace of 8:53

Friday Rest Day

Saturday was my long run day (4 hours this week) I was a little nervous knowing this time would get me near the marathon distance give or take a mile and was not sure how I would do out on the road without aid stations or any real support. I decided to run from my house to I-205 and then follow the bike path north to the Springwater Trail and then follow that east to Gresham. I set up my sister-in-laws house (at the top of Towle/Eastman Parkway) to be my one make shift aid station and then I could run home.

It worked out pretty well, I started at 6:00am and felt decent for most of the run out to Gresham. I was just over 12 miles when I got to the base of Towle and had to run up to the top of the hill to get to the house. Thank goodness I knew there would be food and water waiting for me or that would have  been a very difficult climb. I stopped in to refill my water bottles and grab a piece of cheese and an apple before heading out again.

There is something about running down and back style long runs that make me feel like I'm done at the halfway point. When you turn around its like you made it to your destination and the rest of your run is just you going home, mentally it is much easier for me that way. The run home went pretty well I did start to get fatigued between miles 18-22 and did a bit of walking but around mile 24 I actually got a burst of energy. It looked like I would reach my house at just over 25 miles so since I was feeling good I decided to run a few laps around the church near my house to get to the Marathon distance.

I wasn't very sore that day after the run I had plenty of energy and when I woke up the next day I felt like I was about 80% and could have gone out for a light run without any major pains or issues. If you don't know I am doing all of this training on a plant based/vegetarian diet and believe the nutritionally dense food I am eating is helping with my energy level and especially my recovery.

Sunday Rest Day

* I have decided to not use the heart rate monitor anymore. I feel I have a great sense of where my pace is and what my body needs at the moment. There are times I feel like I should go fast and push the pace and there are other times I feel I need to take it slow get the miles in but make sure I don't get injured trying to keep a specific heart rate. I thought about only using it for my long runs as I still want to train my body to burn fat instead of sugar and make sure I don't run to hard to early leaving me without enough energy to finish the run, but I think the heart rate focus just gives me another thing to be concerned about on top of nutrition, hydration, form and not to mention just running.

So I am going to listen to my body and run faster when I feel like my body is calling for it and take it easy overall on the long runs and this will allow me to enjoy the run a little more as well.

*I also have changed my stretching a bit, I was very tight and had deep soreness through weeks 7-9 and I decided I was stretching to hard and not consistent enough so this last week I started stretching almost every night and briefly after my runs. I stretch very lightly and added in a short hip routine I found on YouTube for Ultra-Marathoners. So far this week the deep soreness is gone and I have felt much, much better.

PS. Next week is my fund raiser run if you have been thinking about getting involved but haven't contacted me yet or if you want to pass the info on to anyone else it's all laid out under the "make a difference tab" on this blog.