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.

Week #9 recap

Weekly Mileage: 34.48

Monday: Rest Day

Tuesday: Rest Day - I was supposed to run but had alarm issues and missed my run. I was pretty nervous about running as I had been sore since last week and was unsure how I would feel, but was still upset because I needed to get the miles in before the weekend.

Wednesday: I ran without the heart rate monitor so I could just try out the legs without worrying about pace or heart rate. I got 5.56 miles in at a pace of 8:24 but still felt very tight and sore.

Thursday: We were heading to the beach for a long weekend so I was only able to sneak in 2.55 miles  at an average pace of  8:34 again I felt very tight with deep muscle soreness. I have been spending extra time at night stretching but just can't seem to get my body to loosen up. I'm assuming its from the amount of miles I have been piling up but had hoped my light week last week would help me recover, if anything I felt like I got tighter even with the extra rest and shorter distances.

Friday: I decided to get in a few miles and hopefully build some confidence for my long Saturday run. I ran along the boardwalk at Seaside later in the day and got just over 4 miles in at a 7:49 pace. I still felt tight but did feel better and I think the warm weather and faster pace helped me loosen up a bit.

Saturday: was my long run day (3 1/2 hours) I took off about 7am and planned on coming back to our rental about 2 hours in to refill my water bottles and grab another gel. The run started off o.k. But quickly became daunting. I realized the boardwalk was only 1.5 miles from end to end and that I may go insane running that same stretch about 17 times give or take so I headed for the beach. The mistake I made was going to the beach in an area with a lot of soft sand this made for an interesting experience as the sand came in my shoes and attached to the Vaseline on my toes (it helps avoid blisters) I was only a few miles in and realized it would be a miracle if my feet could make it through 3 more hours of running with sand stuck in between my toes.

After about an hour the run became mentally challenging I wasn't feeling great and all I could think about was that I still had 2 1/2 hours of running left. I gutted out another hour wanting to quite many times and then headed for the rental house to refuel. I'm not sure if it was the short break or seeing the family but after about a 5 minute stop I was off again and feeling pretty good. I started alternating my route from the boardwalk to the beach and was running much faster over the next hour then in the previous 2. Things were going pretty well until about 3 hours in (right at mile 19) there is something about mile 19 where you just want to weep you may not even be hurting but mentally and spiritually you have fought with yourself to keep going and something inside finally gives in.

I was feeling pretty spent when an older guy caught up to me and had some encouraging words. He said "how's it going" and told me good job and then mentioned that my form looked great (which at mile 19 I can only believe was a complete lie) he asked how my run was going and how long I had been out there I told him I just hit 19 and he said oh good. Then he paused looked at me strangely and said 19 minutes or 19 miles? I said miles. He asked if I was training for something and we began talking and running together, he told me he is in his early 60's and was in town from Las Vegas. He runs 10k's and half marathons mostly (over 450 all time) we ran together for almost 2 miles before he was done, but it was a great distraction and very uplifting right when I needed it.

I thought things would just finish up without much excitement the rest of the way (and I really wish they had) but just after mile 21 a lone seagull starting screeching and dive bombed right for my head. I ducked quickly with the little energy I had left and strained my neck in the process. The bird kept circling and making the horrible noise so I changed directions and and got out of there. Now the thing is that act of ducking from a crazy bird might normally take a unnoticeable amount of energy but when your 200 minutes into a 210 minute run it pretty much uses up everything you have left. Fortunately I was able to finish the run and got in 22.29 miles at an average pace of 9:23 (not bad for at least half of it being on the sand)

All in all it went well I suppose it was a challenge and an adventure and that's why I do this type of stuff. I hope next week I am healthy enough to do it again (minus the bird)

Sunday: Rest Day

Week #8 Recap (Light Week)

Weekly Mileage: 22.06

Monday Rest Day

Tuesday Rest Day

Wednesday was an early morning run in Zone 2 and it felt pretty average. I got in 5.7 miles at an average pace of 8:57

Thursday was my first Tempo Run in 5 weeks so I was excited to see if their was any progression. I was happy with the results, below are the splits from week 3 compared to this week.

Week #3          Week #8
9:01                         8:23
6:52                        6:31
7:50                        7:11
8:31                        8:34

Friday I was supposed to do another 5/6 miler in Zone 2 but felt I really needed the extra sleep and rest. I was disappointed as this is the first workout I have missed in 8 weeks but felt like I needed to listen to my body and take the extra rest especially on my light week.

Saturday Rest Day

Sunday was my long run day it was supposed to be 2 hours. I took off early in the morning and the weather was great but I never could get a good rhythm going. I didn't feel sore, tired or tight but for some reason my form felt off and I never got into a flow that felt easy. I finished with just over 12 miles at an average pace of 9:13 but in the very last stretch I felt a very sharp pain in my lower right leg (the type of pain that makes you curse out loud) I was still able to run on it but all day it has been lingering and when I step a specific way the sharp stab comes back.

I will take some ibuprofen tonight and do some stretches to see if I can't get it to work itself out before my run on Tuesday. I have been pretty lucky up to this point as far as injuries but I have some serious mileage coming up over the next 3 weeks and can't afford to not be able to run on it. Fingers crossed and prayers sent!

HOW DO THEY DO IT?

Do you ever wonder how Elite Athletes have the discipline to be so consistent with their training programs?

Do you struggle to get out of bed in the morning and get up and workout? Do you find that you're great at convincing yourself why you should take the day off?

Listen to this conversation between two of the fittest humans on earth discuss how they have the same problem and make a note of their tips on how to get in the right mindset and overcome the issue.

Podcast #37

Step #1 Click the link above
Step#2  Push Play on Podcast #37
Step #3 Fast Forward to 1:08:30 (it's about 3 minutes long)

*sorry I couldn't make it easier but Blogger doesn't allow you to attach audio files.

WEEK #7 RECAP (Heavy Week)

Weekly Mileage: 42.15

Monday Rest Day (Ab workout at night)

Tuesday I slept in and decided to run at night, this was not a good decision. It was muggy out that night and when 8:30pm came along I was not in the mood to run. They say sometimes just getting out the door is the hardest part unfortunately this was not one of those times. My legs felt very heavy and the run was sluggish I don't think my body was quite recovered from the 19 miler on the previous Saturday. I finished 4.85 miles at a pace of 8:33 and was happy to be done but knew I had to get up in 7 hours and do my next run.

Wednesday came early as I had trouble falling asleep after that late night run and only got about 5 hours of sleep.Today was supposed to be my speed work day so I ran 4.06 miles in a "Tempo" style, this is where you run fast almost sprint speeds for short durations (1/4 or 1/2 mile in my case) and then jog for the same distance then repeat. This went well overall and I averaged a pace of 7:59 and then got another Ab workout in that night.


Thursday I was not excited about another early morning since my legs had been feeling heavy and sure enough the run was difficult. My body doesn't seem to want to recover from that last long run but it had better get on the program because my "will" is not going to wait around for my legs to catch up. It's a mental struggle when a 5 mile run feels difficult and you start thinking how am I ever going to run 50. I try my best to not think about those things run-to-run and just worry about getting in the miles. I finished the run getting in 4.16 miles at an average pace of 8:39 and a little nervous for my 3 hour Saturday Run.

Friday Rest Day

Saturday I drove down to the Eastbank Esplanade to get in my 3 hour run. The views were great and the route gave you allot to look at (It is Portland) but once again my legs felt heavy from the first miles. I enjoyed the run overall and pushed through the heavy legs and minor aches and pains to finish 19.05 miles at an average pace of 9:32. I was glad it was over but very nervous about Sunday's run. This is my heavy week it falls every 4 weeks where I do a long run on Saturday and then a shorter but still long run on Sunday. I wasn't sure how I was gonna feel or even accomplish Sunday's 90 minute run, but that is the idea of the training. In a 50 mile race you will inevitably be running on tired hurting legs and you need to have confidence that you can make it to the finish and assurance that your not doing serious damage to yourself.











Sunday's run started pretty good, I had felt very stiff and had many nagging pains after the Saturday run but as soon as I started on Sunday my legs actually felt better running then they had felt hobbling around the house for the last 18 hours. It was pretty warm out and I did not bring enough water but overall I kind of just zoned out and didn't have any struggles until about the last 2 miles. I finished 10.03 with an average pace of 9:11 and a little more confidence that even when things are daunting you just have to jump in and see if you can swim.

WEEK #6 RECAP

Weekly Mileage: 34.02

Monday A.M. I ran which is unusual but I modified my days this week to fit in the "Freedom 5k" on the 4th of July. I went 5.12 miles at an average pace of 8:34 my pace is definitely increasing in the zone 2 range, my legs were a little tired since I only had 1 day off after my 15 miler at the coast.

Tuesday I ran at night, it was later and muggy I decided to scrap the heart rate monitor and just have a free run at a comfortable pace. I ended up going 5.67 miles at an average pace of 8:02 and overall it felt pretty good.

Wednesday Rest Day

Thursday was the "Freedom 5k" (3.1 miles) it was the 4th of July and Beth and her brother Shawn decided to run as well. We had a blast and I got a new PR 21:45 (7:00 pace) I was hoping to run it in under 21:00 my strategy was to run the first 2 1/2 miles right at 7:00 pace and then sprint the last bit. I stuck to that plan but didn't have as much energy at the end as I had hoped. Beth and Shawn also had great results and we stayed for the parade and really enjoyed the morning.

                Beth & Shawn

Thanks to Donna, Brian and Tiffany
for watching the kiddos while we ran.








Friday Rest Day

Saturday there was some small ankle and foot pain on my right side (this tends to happen when I run faster paces) and in my right hip which has been tight lately but nothing that was slowing me down. I got up early so I could get the 3 hour run in and still have sometime with the family before Beth had to go to work. I started at 7:30 and the weather was perfect (about 60 degrees and cloudy) the run went really well. I had trouble even getting and keeping my heart rate in Zone 2  I am back at my normal/past pace but able to run it and stay in a lower heart rate zone, meaning I am using less energy while accomplishing the same tasks (this was the goal of this training) I am surprised it has worked so well this fast.

At mile 9 I got a rush of adrenaline (runners high) and was actually running at a 7:06 pace and still in zone 2. I ran faster than I had thought so at mile 18 I reached the house and had to keep going. I finished with 19.13 miles at an average pace of 9:03 and felt really good overall (within context)

Sunday Rest Day

*Compression Socks: I got a pair of compression socks at the Nike Employee Store a few weeks back (only because they were cheap) I never thought much of the concept but after using them on my last 2 long runs I was really impressed with the difference. In the past I always experienced a painful tightening in my upper calves making me slow down dramatically towards the end of my long runs. Wearing the socks the last 2 weeks I have not had this feeling. This could be a change from my training and not the socks but I will continue to use them and would recommend them for distances over 10 miles.

WEEK #5 RECAP

Weekly Mileage: 31.14

Monday PM Ab workout

Tuesday was an early morning 4:00am relaxed run 4.5 miles in zone 2 at a pace of 8:52 felt smooth and relaxed it was a good stretch out after running the previous Sunday

Wednesday I ran down to the local high school track (3.5 miles there and back) to do a single mile time test (last test was 2/20 6:22) As soon as I started the run it began to pour buckets, I had to close my eyes on most of the straightaways and only open them on the turns. My goal was a sub 6 minute mile, I came close with a new PR of just under 6:06. I was happy with the results taking into account the weather and that I have cut 1:16 off my time in the last year.

Thursday I opted for an extra hour of sleep (much needed) and was lucky enough to get my run in after work. I took this rare opportunity of running on a week night to hit the trails. I ran to and up Mt. Talbert here in Clackamas the total run was 7.2 miles with 1,363 feet of elevation gain (almost all within 3 miles) with an average pace of 10:17. My ankles and feet took a beating and a few new blisters popped up, but man do I love running through the trails there is just nothing else like it.

Friday Rest Day

Saturday we were at the coast so I hit the beach for my long run, the weather was great and I met up with Beth about half way through so she could get her run in as well. I was supposed to run 2 1/2 hours in Zone 2 and hoped to get 15 miles in, I got just over 15 in 2:35:00 for an average pace of 10:22. Running on the beach was difficult on the feet especially after the trail run on Thursday but the scenery and getting to run with Beth made for an unforgettable experience. This was my longest run since the Marathon about 10 weeks ago, I had good energy through the entire run and muscles weren't hurting at all.

Sunday Rest Day

*This was the first week of adding the additional weekday run, I could definitely tell the difference but in a good way. I think it is starting to test my body again and resulting in positive changes. I opted not to do the 10k I was looking at in late July but will be running in a 5k this coming week for the 4th of July. My PR in the 5k is 22:30 and I hope to set a new one in this race.

A little inspiration

Week #4 Recap

*This week was my first "easy" week in my 4 week training blocks of (Build-Build-Heavy-Easy). I got some tattoo work done on Monday so it altered my training plan a bit but I was still able to fit in the majority of my plan since it was an easier week.

Weekly Mileage: 16.93

Monday Rest Day

Tuesday Rest Day (no speed work on my easy weeks)

Wednesday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the Zone 2 cardio training again and had to alter my arm stride a bit to avoid rubbing on the new tattoo but overall it felt good and my pace at 
Zone 2 seems to be getting faster Average pace was 8:47. This was also my first run in the new Brooks Pureflow 2 running shoes. They felt great still very happy with the line and impressed with the few small changes they made from the first version.

Thursday was supposed to be another 5 mile relaxed run but I had to cut my run short that morning. I finished 2.8 miles at an average pace of 7:58 and the got an Ab workout in since I had to cut the miles short.

Friday Rest Day (should have got another Ab workout in this day but it was a very busy week)

Saturday Rest Day -this was supposed to be my long run day but we had a garage sale and the kids woke up early with fevers so I had to move it to Sunday.

Sunday I got out there late morning it was sprinkling but muggy, the first few miles felt sluggish but after about 5/6 I started to find a groove. I finished just over 9 miles with an average pace of 9:05. I am feeling so much more comfortable running in the Zone 2 cardio range it is still a slower pace than I prefer for long runs but it has reached a point where at least I feel like I am running again. I have also noticed after exerting myself my heart rate comes back down to normal very quickly (this and resting heart rate are the best signs of cardiac health)

* Going into my 2nd block of 4 week training I will be adding an extra weekday run to get my weekly miles up. I also really need to hunker down on nutrition as I still have not been able to get below 170 and want to be between 150-155 when Race time gets here.

* I also decided to try and run a 10k race in July so I have something to look forward to during all the training and a chance to get a new PR.

Week #3 Recap

Weekly Mileage: 29.79

Monday early am Ab workout (followed by a late night meal at el guacho's paid for by Chevron)

Tuesday morning came early (got about 5 hours of sleep) before it was 4am and time for my tempo run. I was still stuffed from the great meal the night before but figured I had to pay the piper. The first fast mile was better than the last two weeks but my stamina wasn't quite there so my times were a little slower on the last two miles.

9:01
6:52    
7:50
8:31

Wednesday Rest Day

Thursday  it was a monsoon outside at 4am so I hit the snooze and decided to try and get my run in that night. I made it out there at about 9:00pm and got just over 5 miles in for an average pace of 8:41. I was excited as this was the first time I was able to stay in the right heart rate zone and not feel like I was going painstakingly slow. I hope this the first signs of improvement and not just a coincidence. I should know for sure during Saturday's long run.

Friday early am Ab workout

Saturday had a 2 hour long run planned and got out there late morning. The run was very difficult probably harder than my marathon was. I made it just over 13 miles with an average pace of 9:53 much slower than normal. I think the temperature really affected me I never felt particularly warm and was not in any real pain I just felt mentally out of it after about 7 or 8 miles. My suspicion about the temperature/dehydration was confirmed by how great water tasted when I got home and the more than 4lbs of weight loss I had during the run. Unfortunately it didn't allow me to see if Thursday's results were a fluke or long term improvement.

Sunday was a second "longish run" this is the heavy week in my training and really the first time I have ever run the day after a long run. It started feeling really good I was not sore in the least but did feel fatigued after about 3 miles. The run had a few ups and downs fighting through that fatigue and some left knee pain that crept in, but the most inspiring part was that I actually struggled to get up to the heart rate range I normally am having to fight to stay below. I believe this was due to a  mix of improvement in my cardio conditioning and the fatigue of my legs. I was able to get through about 7.5 miles with an average pace of 8:34

Week #2 Recap

Weekly Mileage: 22.26

Monday was an easy Ab Workout I definitely need to do this more often

Tuesday started with an early morning 4:15am 4 Mile Tempo Run 1/2/1 below are my splits from this week compared with my splits from last week. I can't believe how similar they were.

Week#1              Week #2

8:48                    8:42
6:55                    6:55
7:20                    7:24
8:03                    8:05

Wednesday I was supposed to get up early to do a circuit training workout, it didn't happen! Honestly I was just lazy. That 2nd day in a row of getting up around 4 AM during the week is always the hardest.

Thursday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the zone 2 cardio training so it was slow but felt o.k. average pace 8:57

Friday- Rest Day

Saturday- Had a 2 hour long run scheduled, weather was great and it felt good the last mile or so my left ankle started to act up again but nothing major. Using the zone 2 training makes me run a lot slower than I am used to but this week was easier. I think the difference was no morning coffee before the run. I made it just over 13 miles and my average pace was 9:28

Sunday- Rest Day

Week #1 Recap

Weekly Mileage: 18.91

Monday this week started with a rest day  (enjoyed the Holiday and let my feet rest after the 12 mile trail run the previous Saturday)

Tuesday was my first official training day I headed out before work at 4:30am for a 4 mile Tempo Run  It felt great I did a 1/2/1 ratio and my splits were 8:48/6:55/7:20/8:03 pretty happy with those numbers but I know there is a lot of room for improvement as well. The only negative is my left ankle and foot became very sore that morning once I got to work. I am not sure if I pulled something or aggravated something I did on Saturday running on the trail.

Wednesday was supposed to be a circuit training day (P90X Cardio) I decided to skip it with the foot still feeling pretty sore and tender.

Thursday was a early morning 4:15am relaxed run for 5 miles before work. I felt "good enough" to give the foot and ankle a go. I felt some soreness about a mile in but was able to push through without too much pain and finished with an average pace of 8:06. My foot was pretty sore again that morning at work but seemed to actually get better as the day went on. Not sure if this was actual healing or just seeing my friend and
co-worker Audri hobble around with her ankle wrapped up after a achilles injury made my inner child quit whining.

Friday Rest

Saturday had my first Long Run applying zone 2 heart rate training, it was very difficult to run that slow, I even had to walk up every hill or else my heart rate got to high. It is surprising how "fit" you can get without being that "healthy". Went 90 minutes for just under 10 miles (average pace 9:18) but it didn't feel that great no ankle issues, just felt like I wanted to run much faster and my muscles were getting tight from slogging around.

Sunday Rest

Weight Goal-I believe my weight is going to be a huge factor in me not only accomplishing the goal of finishing the race in October but also to make it through all the training miles without any debilitating injuries. So I am trying to lose about 5lbs a month over the next 4 months and then maintain about 150 lbs for a  month going into the race.

This month I started at 175 and finished up at 170.8 so a little short of my goal but I think I can make up the difference in June.

Early AM trail run!

We ran all of the Leif Erikson Trail in Forest Park and even added a little extra so Ian could get his 12 miler in before his first Half Marathon (Helvatia) in a few weeks. we started on the Thurman side and ran to the Germantown entrance. This made for a pretty hilly first 5 miles but the trail is wide and flat and is not technical at all. I would suggest some thicker soled shoes if you have them as there are plenty of rocks.

It's Official

I am officially signed up for the race. Training program starts this coming Tuesday!

Post #1

I have decided to run an "Ultra" this year in October, I will be training for the "Autumn Leaves 50 Mile Ultra Marathon" NO that is not a typo and YES there are races longer than a marathon. Most of you who know me know I just started running last June but have really enjoyed challenging myself and I feel that the "Ultra" is the next challenge for me to be excited (nervously) about but excited none the less.  I also decided to create this blog as a type of electronic journal as I go about my training.

I will be documenting my journey via blog as I prepare for this challenge and also sharing people, books, quotes and anything I can find that inspires me. Feel free to be involved in anyway you find fit.