| Location: Portland,OR, Member Since: Nov 02, 2005 Gender: Male Goal Type: Other Running Accomplishments: 5K: 15:41-Portland Track Festival 2010
10K: 31:34-Linfield College (Track) 2012
10 Mile: 51:57-Pear Blossom 2009
1/2 Marathon: 1:10:42-Foot Traffic Flat 2010
Marathon: 2:29:35-Newport 2013
50K: 3:48:06-Weiser River 50K 2021 Short-Term Running Goals: Next Race:
12-hour race, sometime in 2021
100 mile race, sometime... Long-Term Running Goals: Sub 1:10 Half Marathon
Sub 2:30 Marathon
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| | For some strange reason I felt fine this morning when I woke up despite all of the junk I ate late last night. That made for a good run. I only went 5 miles as I don't want to overdue it this week and increase the miles too quickly. Adidas (305)
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| | 4 miles this morning along the St Mary's and Albertsons loop. Lots of people out today--new years resolutions perhaps? Hamstrings a little sore from yesterdays squats. I'll try and do these more often and hopefully it will strengthen my legs a bit. White (220)
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| | Nothing special with my run this morning. I just kept thinking about what a great game Utah played last night and what a joke it is that BYU has a national championship after beating a 6-5 Michigan team in 1984. That's the whole reason the BCS was established--to keep mediocre teams like that one claiming a championship. Adidas (313)
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| | Felt really good tonight as I ran an extended loop around St. Mary's, the golf course and home via North Phoenix Highway. Not much else to say.... Adidas (321)
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| | Another good run today. I overdressed but that happens sometimes. I ran throughout the neighborhoods in East Medfor, specifically off of Foothill drive behind the tennis courts. Lots of hills which makes for a good workout. White (227)
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An out-and-back course today. Ran west on Barnett, over the freeway and past Dr. Eddy's office to Kings Highway and back. The only issue was when I nearly rolled an ankle as I was crossing the overpass on my way out and again on my way back. The lighting is minimal there and I'll have to be more careful next time.
Adidas (328) 1 more mile with the dog.
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| | South down north Phoenix Highway then across the freeway and north on the bike path to Barnett Rd. 2 miles home and called it a day. It's nice that my garmin keeps its signal on the bike trail because there are no leaves on the trees. Oh yeah, and I found 90 cents. Pretty good run. White (236)
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Ran with my dad today, leaving from Jill's house and up into the hills above East Medford. According to mapmyrun, the incline in two sections are 8-9% which makes for a tough climb. It's always fun to have a companion on a run and my dad was insighful as always. Another cool morning but shorts were still fine and there was no ice so no complaints from me. Sinister (272)
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| | I wanted to keep things slow today so I ran with my dog for 3 miles (2 at the start and 1 after I was finished). She had never been more than 1 mile but she managed to do really well. Between the dog runs I ran the Albertsons loop twice. I'm glad I kept things close to the house because I needed 2 bathroom stops....pathetic for such a short run. Not sure the cause. Adidas (335)
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| | With the dog. Better than nothing..... |
| | 4 miles to Jills, 4 miles with my dad and 4 miles back to my house. It was 30 degrees (I'm loving living in Meford compared to Cedar) but there was ice all over the place. It made for many miles run around 8:30/average but there's no way to fix that. I'd rather go slow and not fall.... Adidas (348)
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| | 5 miles this morning with my dad around the Foothill-Golf Course loop. Nice and easy conversational pace. The fog was so think that my eyes were peppered with little drops of moisture like rain but it was strange because it wasn't raining--the humidity was 100% though. 2 more miles with the dog. I think she kinda enjoyed it for once... Adidas (355)
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| | I'm not feeling well today. Just a sore throat though so not enough to stay home. I ran south on North Phoenix Highway, across the freeway and home via the bike path. I added 1 mile on the St. Mary's track to make it an even 10. My throat actually felt better after the run so hopefully it continues to improve. Adidas (365)
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| | I was planning on 6 miles but felt pretty good and decided to extend the route a bit and make it 10 miles. I ran south past Home Depot, over the freeway and north on Highway 99 to Barnett, then east to my home. Lots of ice on the sidewalks which made for some slow spots. I'm still a little sick but I seem to feel better while I'm running. Hopefully I can kick it soon... White (237)
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| | Golf course loop back to back, ran counter-clockwise. Learned that it's actually 10.5 miles, not an even 10 like I had thought, so that's...good? Awesome weather in Medford. Shorts in January! I love it here. Adidas (375)
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| | 3 loops this morning, twice around Albertsons and once around St. Mary's HS. Finished off with 3 loops around my neighborhood to make it 7 for the day. My legs felt better today than they have in weeks. Spent the next few hours watching Obama get sworn in as President and wondering how much 'change' we're going to see in America.
White (244)
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| | Barnett to the bike trail, south to Phoenix and then past Home Depot on North Phoenix Highway, plus a little past the church and Alameda St. Felt pretty good, although I still feel a little sick. I just can't seem to kick it for some reason. Adidas (385)
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| | 7 miles around the golf course and St. Mary's loop. Perfect weather and body feels good. I need to sign up for another run so I can start focusing on an event/date. If only I knew where I was going to be living... Adidas (392)
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| | Golf course loop in a clockwise direction, plus a little around the homes behind the tennis courts off of Foothill Drive. I didn't hurt or feel uncomfortable in any way, but I just wasn't into it today. I didn't feel like running one bit but did anyway, for whatever that's worth... White (250)
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4 miles on the treadmill. Mentally I'm just not into running right now. Blah. Hopefully the weekend break will do me some good and I'll be read to go on Monday.
Adidas (396) |
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Pretty good run today. I ran a course that I've been neglecting lately--the North Phoenix Highway to the hills east of Phoenix. I like the rolling hills, just not the tight shoulder that leaves little room to run on. I got hit by a car at the light just south of Home Depot. Really just brushed by the rear-view window on the passenger side, but I slammed my fist on the car window and it didn't even phase the driver. Then I realized it was a 80+ year old lady and I felt kinda bad. The driver in the car that was following had a shocked look on her face and inquired if I was okay which was nice of her. Anyway, all's well that ends well and I'm fine.....more alert than ever about sketchy drivers though... Adidas (408)
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| | I wanted to run a somewhat flat course today so I made 4 loops around the neighborhood. Twice around St. Mary's and two more times around Albertsons. I was able to run 1 mile on grass between portions on Barnett and Golf View. Pace was slow but I didn't feel like going any faster. White (258)
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| | Golf course loop plus the hills off of Foothill Dr, behind the tennis courts. My lower abs felt better today than they have in two months. I've been focusing on strengthening my core and it seems to be working. Adidas (415)
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| | Golf course loop, ran counter-clockwise. I picked up the pace the last two miles and it sure felt good to get the legs moving again. I wish I could find a race this weekend. The soonest one in the valley isn't until February 22nd. Bummer. White (263)
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| | 10 miles as I ran south on North Phoenix Highway and then returned on the bike path. Super foggy this morning and I was a little worried about running on this road after last Monday but everything worked out just fine. I pushed the pace on mile 9 (from Best Western to Key Bank on Barnett) and managed a 5:24. Called it a day one mile later. Adidas (425)
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| | Golf course loop plus 1 loop around Albertsons. Great weather for January. Legs are feeling good and I'm happy with how this month has gone. It took me a little while to fully recover from the CIM but just after the month started I was feeling 100 percent. I'll keep gradually increasing the mileage through Feb and March and then find a marathon in May to target. I'm hopeing it will be Eugene but I may consider the Avenue of the Giants, Vancouver or back to Lincoln like last year. White (270)
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| | After such poor eating yesterday I felt the need to put in some miles today. Great weather in Medford--I'm falling in love with southern Oregon and may never want to move. Anyway, south to Phoenix, then east to the hills and south on the rolling hills to Talent run this course in its entirety for months so if felt good to try it again. Great course due to the rolling hills, countryside views and most importantly limited traffic. I can pretty much run in the center of the road for the middle 9 miles. Adidas (439)
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Killer workout today. For some reason running hills sounded like a fun idea so I started with 2 miles on the treadmill, very slow-like, but ran at 12% incline. Then it was outside for another 6 miles. I ran to Juanipero, west past the church, then up to the Manor. Back down the other side to Barnett and the dog park followed by a half mile up the trail. Turned around and came home the same way. The Medford Manor hill is BRUTAL--it makes Lay Hill in Cedar seem tame. Or maybe I'm just getting soft in my old age...? 1 more mile with the dog. Glad to be done for the day. White (277)
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| | 9 miles on the bike trail to Phoenix and then back home via North Phoenix Highway. Felt pretty good most of the way although my sore throat doesn't want to go away. It's starting to get a little annoying. After getting home I ran 1.5 miles more with the dog. It might have been a mistake to run in these shoes. We'll see tomorrow... Sinister (282)
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| | I ran a new course today that took me up Foothill Dr, towards Spano's house and west towards Providence hospital. I turned south on Springbrook (?) and then ran through a new park I discovered near Medford Medical Clinic and finally home. Pace was slow today as I didn't feel like doing much. White (284)
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| | Golf course loop ran clockwise, then 1.5 more with the dog. I overdressed today and was burning up by the time I finished. Maybe spring is already here in southern Oregon? Lets hope so. Adidas (445)
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| | I ran the hills of East Medford today. I love the 4 miles going up, but the 3 miles down McAndrews is brutal on the legs. I guess you take the good with the bad. I really wanted to race today but the only run was a small 5K in Jacksonville and with being sick this past week I passed and just ran easy. The temps were great as I ran in shorts and a short-sleeve shirt. I love living in Medford. Adidas (456)
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Vancouver, Washington
Adidas (466) |
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Vancouver, Washington. Today was snowy but warmer than yesterday.
White (295) |
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Vancouver, Washington.
Adidas (476) |
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Home in Medford after a few days in Portland. I ran south past Home Depot, across the freeway to Phoenix, then north on the bike trail and home via Barnett. Feeling okay but not 100%. Signed up for the Eugene Marathon this morning. I had considered the Vancouver or Lincoln marathon but it just made sense to run in the closest race (under 3 hours away).
White (304) | |
| | Golf course loop with a bit more added on. We got snow last night that stuck to the ground but not on the roads. Strange, but as I went to sleep I was looking forward to running in snow again just like the good old Cedar days. Adidas (483)
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Farther than I wanted to go today but by the time I got to Talent I added a little extra in search of a bathroom (which I never found). I could have gone a bit more to Wal-Mart but then I would have gone way over. Anyway, I ran around Albertsons, south past Home Depot and Phoenix east to Talent, then back the same way. I love this course.....and now I'm tired. White (320)
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| | I ran to the Walker's home and then 4.5 miles with my dad. It's always enjoyable to have someone to run with, especially when it's my dad. A few more miles back home after running to Bear Creek Park and home via Barnett. I think these shoes are ready to retire. Adidas (497)
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| | Last night was long and sleepless due to a sick child. He's been sick since Saturday night and the lack of solid sleep is starting to wear on me... Needless to say it was difficult to get up this morning. I looped around Albertsons and ran south to Home Depot. I crossed the freeway and ran south on the bike path 1 mile, then north to Barnett and home. Feeling good. White (333)
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| | Same routine as Monday-Walkers, Dad, home. Only difference was the much cooler temps today which I didn't dress for. Oh well. I ran in new shoes--Adidas Boston. They feel pretty good but not quite as I remember from the ones I had in 2002. Those shoes were my all-time favorite. Boston (13)
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| | I was sick the first 2 weeks of February then got better last Thursday. I'm sick again. Totally exhausted and zero energy. Blah. |
| | Still sick. Temperature consistent @ 102. Muscles ache, joints ache, feel like garbage. So much for running a 5K P.R. tomorrow in Rogue River. |
| | I'm not sure if I did more harm than good today. My fever was back in full force at 3 and 5 this morning, creeping slightly above 102, so I decided against running the 5K this morning in Rogue River. After getting up and eating some food I felt slightly better and continued to improve throughout the day. I went for a run around 4, keeping the pace around a casual 9-10/mile pace. The first 2 miles were rough but I started to feel better and continued on for 6 more miles. Last 2 miles were done on the treadmill. Hope I didn't overdue it. Adidas (507) |
| | I'm still not 100% but I'm getting closer. I think one more night of decent sleep and I'll finally kick this sickness. I ran the bike path loop through Phoenix in some pretty heavy rain and wind. Not the best conditions but at least it wasn't snow. Boston (25)
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4 miles to the Walker's, 4 miles with my Dad and 4 miles back home. Still slightly sick but better than I've felt in DAYS. I'll say I'm @ 93%. White (345)
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I'm very happy with my run today for two reasons; 1) I finally feel healthy in what seems like forever, and 2) I hit a couple decent times when I picked up the pace. I ran south past Home Depot to Phoenix and then 2.5 miles south on the river trail to the Talent intersection. After 7 miles I turned around and returned the same way, running tempo miles @ 8 (5:59), 10 (5:42) and 12 (5:07). I'm most pleased with the final mile as most of it was uphill on North Phoenix past Centennial Golf Course and Albertsons. I guess being sick the past week and missing a couple days of running didn't hurt me too bad. I can't wait to race the Pear Blossom. Y2 (139)
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| | Golf course and St. Mary's loop, plus a little more at the end. A little rain this morning, as well as some wind. Glad I had some gloves. White (353)
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| | I decided to do my long run today instead of Saturday. I ran around Albertsons and south past Home Depot, then along the rolling hills of east Phoenix to Talent. I jumped on the river trail and continued south past the Talent Wal-Mart until I'd gone 8.5 miles. The time running out was 1:01:39 for a 7:15/mile average. I turned around took the same route back, this time running in 1:01:21 for a 7:13/mile average. I love this route and will continue to run it because of the great hills and little traffic. Boston (42)
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Fun run with my dad this morning along the Bear Creek Pathway. We started near the dog park and ran 4 miles north past the northern-most Medford freeway exit, then back the same way. Easy pace, good company, nice weather, enjoyable run. This was my highest weekly total ever.
Adidas (515) |
| | 5 miles to the Walker's, 4 miles with my Dad and 6 miles home. My legs felt trashed this morning--way too tired for a Monday. They felt better after the first 8-9 miles, but they never felt great. Now it's off to Portland for a couple days. Boston (57)
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16 miles in Vancouver, Washington. Great weather and I'm feeling good although I need to get more sleep at night.
White (369) | |
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Final run in Vancouver, Washington. I ran the first 8 by myself and the next 7.5 with Jason. I took things slow and easy the first 7 miles but picked up the pace to 6:00 for mile 8 to meet Jason in time. Average pace was 7:17/mile with Jason, along with nice scenery and enjoyable conversation.
Adidas (530) |
| | We got home last night after a couple days in Portland. It's always good to get home and sleep in your own bed--it made getting up this morning very difficult. Eventually I arose and ran the Bear Creek Pathway loop from Phoenix to Barnett and home.
Boston (67)
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| | Simple run this morning around the St. Mary's loop twice. Adidas (534)
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| Race: |
Shamrock Run (5 Miles) 00:26:49, Place overall: 1, Place in age division: 1 | |
I'm tired. Today was my first race in 2009 and I was wanting to run a bit faster but I'm content with the results given my weekly mileage and knowing that this is just a step towards Eugene in May. I ran 4 miles around Central Point for a warm up and then ran the Shamrock 5 miler, an out-and-back course with 2 decent hills. The start and finish was cool as it took place on Crater High Schools track. The race started with myself and 2 others taking the lead and working together until mile 2 when one of the guys dropped back. Just before the turn-around I picked up the pace and continued to gap the 2nd place guy until the finish. Again, I thought I had a little more speed in my legs but I've never ran 80 miles in a week so maybe that contributed to the slower-than-expected time. Oh well. My prize for winning was a bar of Irish Spring soap. I didn't expect too much for a race that cost $5 to enter. I finished off the morning by running the 11 miles home from Central Point. Pretty good week! White (384) Y2 (144)
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| | Not a good run today. My legs feel trashed from Saturday--much more than they should. It's not a fatigue issue, not a soreness. My left hamstring felt tight much of last week and yesterday my left hamstring and left quad were tender to even touch. Today was the same but it doesn't 'hurt' to run, just doesn't feel as it should. I'm due for a chiro visit or massage soon, so I'll try and get that scheduled soon. Boston (77)
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| | 10 miles on the treadmill tonight during the Jazz game. I've never done more than 6 on a treadmill--I was shocked that I managed to go this far. That goes to show what a good basketball game can do to distract the boredom. My legs felt great--the best they've felt in 2 weeks. Not sure why? I used the stick consistently the past couple days and stretched good as well so I'm sure that has helped. Boston (87)
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| | It was very cold this morning--colder than any day in February it seemed. It's not a problem if you dress correctly but I skimped on the gloves and paid for it. 4 miles to the Walkers and then 7 miles with my dad around the golf course loop. It warmed up some and the 4 miles back home weren't too bad. White (399)
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| | Not a good run. The first 5 miles were fine but then everything hurt; left quad, right hip, right calf, both ankles, etc. The good thing is it's an easy fix--these shoes are finished. I thought I could squeeze one more run out of them but I was wrong. On the plus side, the weather was great.
Adidas (543)
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| | Nothing today. I'm pretty sure I ate something I shouldn't have and have come down with a 24-hour bug of food poisoning. I can't keep food down and have a high fever so running is out of the question. Hopefully I can improve and run some Saturday. |
| | Blah. I ran the golf course loop twice and felt fine through 8 miles but the last 2 were rough. My stomach was still feeling the effects of Thursday night/Friday and I was had to walk multiple times to make it home. I'm glad this week is over. I cut short Monday and Tuesday's runs because of discomfort in my left quad and hamstring, Thursday I had stomach issues, Friday I was sick and today wasn't much better. Blah.
Boston (97)
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| | 5 miles around the golf course in the pouring rain. Actually it wasn't that bad but my shirt was soaked and I needed the change it so I returned home. Then I decided to jump on the treadmill rather than get even more wet. 6 miles was all I could handle tonight. White (410)
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| | Nice run this morning. I ran around Albertsons, south past Home Depot and then the hills of East Phoenix to Talent. Rather than come back the same way, I jumped on the pathway to exit 24 and home past Home Depot again. I picked up the pace twice for 2 mile tempo portions; the first was on the trail, miles 8 and 9 (6:01 and 5:42). The next two were on North Phoenix Highway from Home Depot to Centennial Golf Course (5:48 and 5:59). Boston (113) |
| | 4 miles to the Walker's, 5 miles with my Dad and 6 miles back home. Pretty tired this morning but after a couple miles I woke up. Great weather--it's supposed to get up to 70 by tomorrow. White (425)
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I overslept and only had time for 8 miles this morning. It's supposed to hit 70 today so maybe I'll sneak out this afternoon and run a couple more, but if not, no biggie. I kept it simple today by running the St. Mary's/Albertsons loop twice. No watch. Boston (121) 4 more miles with the dog, 1 of which was ran barefoot on the grass. Sinister (285)
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| | 9 mile 'warm-up' around the golf course and Albertsons/St. Mary's. My legs felt fresh but I was only able to manage 7:30's through this point. I then began a 6 mile tempo by running around Albertsons, west on Barnett to the pathway, south to Phoenix and then north past Home Depot on North Phoenix Highway. My goal was to just be under 6:00/mile on each one and after 6 miles I felt good enough to extend it to 7. Again I felt alright and pushed it one more mile for 8 miles total. Splits: - 5:50
- 5:56
- 5:44
- 5:49
- 5:48
- 5:51
- 5:45
- 5:39
I was pleased with an average pace of 5:48 and most pleased with the last mile as it included a steep uphill behind Home Depot. I jogged the final 3 miles home and then was told to take the dog for an additional mile. That final one was rough--I was tired, thirsty, tight, and hungry. Now my morning is free on Saturday to drive to the coast for some fish and chips, clam chowder and whale watching. C'mon good weather!! White (446)
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Whale watching was put on hold for a few days because of rainy weather on the coast. Wednesday is looking better so we may go then. Anyway, that opened the morning up for a run with my dad. We ran past Home Depot to Phoenix, then the bike path to Barnett and home for 10 miles. Surprisingly, my legs felt pretty good after yesterdays 21 miles. This run put me at 84 for the week, my highest ever. Boston (131)
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Great run today. I didn't feel like running any of my usual routes so I put some music in my ears and just ran wherever and however I felt. It turned out to be a giant loop around the valley. In a nutshell; north towards the Walkers and then Providence Hospital, west on McAndrews past the mall and to the west Albertsons, south to Stewart, east past Fred Meyer and onto Barnett. Rather than a straight-shot home, I ran up the Rogue Manor Hill which was just brutal after 12 miles. Down the other side, past St. Mary's and home for 14.5 miles on the dot. My body feels good and so does my mind. It was an enjoyable run and nice to change things up for a change. White (461)
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| | I was feeling the effects of yesterdays run when I woke up today. I didn't stretch as I should have and paid the price for it. Live and learn--I managed ok regardless. 4 miles to the Walkers, 6 miles with my dad and 6.5 miles home with multiple add-ons. Both of my hip flexors were incredibly tight the last mile but I stretched after getting home and I feel much better. Cold this morning. I've been told that Medford is currently 10-15 degrees colder than normal right now. It could be snowing though so I won't complain. Boston (148)
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6 mile warm up on the golf course loop (including running to the dog park on Barnett) and finishing at St. Mary's High School for some speed work. I wasn't sure what to expect as it's been MONTHS since I've done official speed training on the track. Other than some occasional tempo runs and races every-other-month, speed work hasn't existed. I'm not following any type of training plan leading up to Eugene. Really just winging it, but that's good enough for me. I decided to try 8 x 800m and shoot for anything under 2:40. Not sure why I picked that goal but it seemed 'toughish' but not too grueling for my first workout of the year. Between each repeat I jogged for 60 seconds (always right at 200 meters). Splits: I jogged 2 laps and considered being done. I even jogged about 10 steps off the track only to talk myself into finishing and quickly return. Same as above, with 200 meter jog between each one, right at 60 seconds: Not sure what happened on the 7th one--maybe I just wasn't having much fun at this point. It was raining, slightly windy and I've decided speedwork sucks by yourself. Finished off by running 1.5 miles home. Sinister (298)
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8 miles as I ran the St. Mary's and Albertsons loops twice. It was all I could do to hit 8:10/mile. Legs just weren't feeling it this morning. Hopefully I can sneak a few more miles in tonight. White (469)
4 more miles tonight. I ran to St. Mary's with the dog and then ran 2 miles on the grass barefoot. Feels sooo good. Then home. |
| | 4 to the Walker's, 5 with my dad and 4 home. I was sluggish today. Usually the morning after some barefoot grass running I feel refreshed but that wasn't the case today. Just dead tired--must be the end of the week. Boston (161)
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Today was one of the most enjoyable runs I've ever experienced. My dad and I left Medford @ 7:30 and drove 45 minutes to run around Applegate Reservoir. We found the trailhead no problem and started out in a casual 8:00/mile pace. I'm not sure how far we ran together; I'm guessing 10 miles or so on the East side of the lake. The route was entirely single-track with lots of ups, downs, arounds and everything in-between. We jumped back on the main road just North of California and headed back towards the dam and our car. At this point my dad stayed on the highway and I hopped back on the trail for the next 5-6 miles until the dam. After that it was 1 mile across the dam to the car/finish line. Maybe we were a little naive before we began, but we didn't drink any water to carry any type of fuel--by the end I was wishing I had some gummy bears, jolly ranchers, etc to keep me going. All's well that ends well though... This run may not have been the best training run for Eugene but I don't much care. We ran just over 2:30:00 so the pace was nothing special but I had a blast. The course was amazing, just like I was imagining. 90% was ran on single-track under the shade of the trees, the forest on the left and the lake just a stones-throw to the right. Perfect weather, great course, lots of fun. I'm seriously considering running the Litha Loop Trail Marathon in Ashland now, most likely in either of the next 2 years when they host the U.S. National Trail Marathon Championships.
Sinister (316) My highest week ever...
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15 miles this morning around Phoenix and north on the bike path. Felt good through 13 but then I could tell I hadn't eaten much yesterday. My new ipod is pretty sweet and these shoes are nearly finished... White (484) 5 more miles tonight. I ran 1 mile from the Walker's to North High School, 8 laps around the track, 1 mile barefoot and 1 mile back home. The weather was just too nice to stay inside. Y2 (148)
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Ugh. I'm tired. I think the increased mileage from the last few weeks are starting to take their toll on my legs. I was dragging this morning through the first 5 miles, felt better the next 5 and was really struggling the last 4. Really struggling. Maybe hitting 90 miles this week is out of the question.... Course was through downtown and the first 1.5 miles of the Pear Blossom course, north to the mall and Fred Meyer and back home via Biddle and Providence Hospital.
Boston (175) *Officially my highest mileage month ever. Previously my high was 258 (Nov 2008) as I built up for the California International Marathon the following month. March 2009 was 339 miles, an increase of 81 miles from my previous high. Hopefully it pays off in Eugene...
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| | I went swimming last night with nieces and nephews @ Jason's hotel and got a major cramp in my left calf as I dove into the pool. Not cool. Cramps in the legs are the WORST! It didn't feel good last night but it was manageable this morning and I figured I'd just run what I could and stop whenever I needed to. 4 miles to the Walker's as my leg loosened up, then 5 miles with my dad. I grabbed some water and then picked up the pace for a 5 miles tempo run home. That first mile surprised me--I guess I just wasn't ready to pick up the pace quite yet. I'm most pleased with the last 2 miles as they were ran the length of Barnett, from the dog park to my home and it's uphill for 1.8 miles, the last .2 flat on Golf View Dr. Also, I'm happy that my legs didn't have the sluggish feel today like they did yesterday. Hope that continues... 1 mile to cool-down.
White (499)
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| | Simple morning; 4 to the Walker's, 4 with my dad and 4 home. Pace was slow from start to finish as I averaged 7:59/mile but that's more than fine with me. Despite the sluggish Tuesday I'm still on pace for 90 this week, something I never thought possible. Boston (187)
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| | 8 miles this morning as I ran the St. Mary's/Albertsons loop twice. Legs felt a bit sluggish the first couple miles but then they came around and felt great. New pair of Cumulus 9's on my feet helped, I'm sure. Cumulus (8)
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90 miles this week which, for me, is an all-time high. I think that personal record will stand for quite a while--I'm beat. I ran 2 miles around the Albertsons loop and then 4 miles into the city center and jumped on the Pear Blossom route for next Saturday. The course is 5 miles out, 5 miles back and I threw in a 6 mile tempo run after 3 miles on the course: The quicker pace felt somewhat easy until the end and my hips tightened up and I was ready to be done. That wasn't a good thing as I had 6 more miles to go before I was home. I ran to the Comfort Inn by Harry & David and grabbed some water and downed some Gu and then ran the last 3 miles fairly rejuvenated. Overall pace for the run was 6:59; maybe a little too fast. I didn't mean for that to happen so....woops. Y2 (169)
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Uh....good run this morning? I guess so. I feel fine after Saturday's long run but still not as fresh as I'd like for a Monday morning. Tried to slow down as much as possible as I ran Barnett and the pathway to Phoenix and felt comfortable at 7:30/mile pace. After crossing the freeway I added on a bit by running through the small subdivision behind the gas station, south of Home Depot. As I ran past some trailers and 5th wheels, there was a lady outside with 6-7 dogs, none of them on a leash. I kept my eye on them as I approached and could hear her telling them to 'stay' but about 5 ft past the group I heard her start screaming for a dog to come back. I looked back to see a pitt bull charging after me (plus 3 other dogs following suite) so of course I sprinted as quick as possible. Then the lady starts yelling at me 'don't run faster, don't run faster!' Seriously??! Who doesn't run faster when they're being chased by 4 dogs, one of which is a pitt bull?! I crossed the street and cut in front of a car in hopes that they would hit the dog, but no luck. After 400 meters the mutts gave up the chase and I jogged to catch my breath and continued on with my run. I was ticked. Who takes a half dozen dogs outside, one a pitt bull, with no leash to keep them in check? Whatever. I'm just glad I still have some speed in my legs and I could keep some distance between myself and the dogs. In fact, my Garmin listed my best pace as 4:14/mile. Boston (201) 6 miles tonight in 78 degrees. I hope this weather lasts. Not looking good though--they say rain Wednesday through Saturday. Sinister (322)
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| | Not feeling so great. Just tired. And I don't think yesterday's dog-chase helped my legs any. They felt like junk this morning. I hope I'm not going into Eugene overtrained and fatigued.... Maybe I'll taper some for the race this weekend then hit one more good week before a relaxing taper prior to Eugene. Anyway, 11 miles this morning on some spaghetti trail around the neighborhood. Lots of loops/turns/winding road action. Fun stuff. If nothing else it was good to run a new route. Cumulus (19)
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Uneventful morning run of 7 miles. Legs still don't feel great. I ran the Albertson's/St. Mary's loop, plus 2 miles around the St. Mary's track.
Y2 (176) OK run this afternoon. I'm having some issues with my right leg. The last few days it hasn't felt great and I just figured it was fatigue. Today it seemed more than that during both runs. It's frustrating because it's totally random. Sometimes painful on uphill, sometimes not. Sometimes painful on downhill, sometimes not. 8:00/pace seems to aggrivate it worse than sub-6 pace. I have no idea what's going on here, but with a marathon 20 days away I'm struggling with taking too much time off. Blah! White (507)
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Basically the same run as yesterday--Albertsons and St. Mary's, plus 3 miles on the track. Downhill seems to bother my leg more than flat or even uphill so this route works for me. Me leg feels slightly better, but not even close to 100%. Boston (209) Another 5 this afternoon. Leg no different. Bummer :( White (512)
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Legs feel better...but not best. It seems like every entry is the same lately. Albertsons and St. Mary's plus 1 mile on the track; basically the same run as the past 3 days. I'm excited for tomorrows race. The newspaper stated that there were over 2600 runners pre-registered for the 10-mile and 5k races. Tough competition too, with Max King, Donald Baldovino, JJ Moses, and Erik Skaggs. I'll be lucky to finish top 5! Sinister (327)
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| Race: |
Pear Blossom (10 Miles) 00:51:57, Place overall: 2, Place in age division: 2 | |
I've been looking forward to running this race since last April. I moved here in June and frequently heard about what a big event it was and the quality of competition that showed up each year. I knew some amazing runners would be lined up, specifically: -Max King: 4 time winner and course record holder in 49:29. King went to high school @ Crater and the guy is amazing. 2 weeks ago he ran for the US Cross Country team in Amman, Jordan where he took 40th overall and 3rd for the Americans. He was 2 spots away from going to Beijing in the Steeplechase after a 5th place finish @ the Trials last year and last weekend he won a 50 mile race in California in 6:04:44. Yikes. -Damian Baldovino: 2002 Champion and frequent runner-up to King. Last year, at 41 years old, Baldovino took 3rd and set an age group record when he crossed the line in 52:01. Smoking fast. -Erik Skaggs: I swear, this guy is part mountain goat (I mean that as a total compliment). I ran against him in March 2007 @ Ashland's Tar & Trail 6 mile race. We stayed together through 2-3 miles but as soon as we hit the hills, he left me in the dust. He was ranked as the 11th best Ultrarunner of the year in 2008 by Ultrarunner Magazine. BTW, his brother Kyle was ranked as the 2nd best ultrarunner in 2008 after, among other things, he destroyed the course record @ Hardrock 100 in Colorado. -JJ Moses: Don't know much about him other than former SOU runner and he ran a 1:13 half in February, virtually by himself as he beat 2nd place by roughly 7 minutes. -Probably others that I haven't met or heard of yet. Last years champion was John Lucas from Eugene (50:06) but he decided to stay home and continue to train for the Eugene marathon in 3 weeks. Past people involved have been Bill Bowerman, Frank Shorter, Billy Mills, Mary Decker Slaney, etc. Needless to say, this is a big race/ weekend for Medford.
Anyway, to the morning events...... Perfect weather for a race: 45 degrees, a few clouds and no wind. I ran 3 miles to loosen up and made it to the starting line with a couple minutes to spare. Course was out-and-back 5 miles and pancake flat from start to 4, then an uphill and downhill to 5. Turn around and back up the hill, down the hill and flat to the finish. The gun went off and King immediately took the lead. I think I stuck with him for about 300 meters. :) After 1 mile he had about 10 seconds on myself and the other 4 runners I was with. The guy is amazing. So.....baring some major catastrophe, the rest of us are running for 2nd place, just as I'd figured. By mile 4 the pack behind King was down to myself and 2 others; 1 guy I don't know and another named Trevor (JJ's running partner). Trevor and I broke the 3rd guy going up the hill before the turnaround and Trevor pulled away slightly between 5 and 6. I stayed 2-3 seconds behind Trevor and caught him right at mile 7 and tried to blow past him to break his confidence. Didn't work. The guy hung with my surge and passed me back withing 20 seconds. I figured I was toast and would have to settle for 3rd as Trevor put 5-6 seconds between us. I was hurting something fierce and didn't feel like I could push much harder, but the good thing was Trevor wasn't putting anymore distance between us and by 8.5 I slowly started to catch up. Right at mile 9 I surged again, caught Trevor and really tried to blow past him. This time it worked and I held on for a 2nd place finish. The last mile was a straight shot and it was rough seeing the finish line so far out. I'd look at my watch and tell myself 'just 4 more minutes of pain.....just 2 more minutes of pain...' Either way, it worked and I was shocked when I crossed the finish-line sub-52. I was shooting for anywhere between 53:00-55:00.
Splits: Mile | Split | Total Time
| 1 | 5:11
| -- | 2 | 5:14 | 10:25
| 3 | 5:14
| 15:39
| 4 | 5:15
| 20:54
| 5 | 5:06
| 26:00
| 6 | 5:15
| 31:15
| 7 | 5:11
| 36:26
| 8 | 5:17
| 41:43
| 9 | 5:11
| 46:54
| 10 | 5:03
| 51:57
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I'm pleased with the even pacing and the quick final mile when I was feeling less than good. Also happy with the negative split. In fact, as I look at my splits, I would have set PR's in the 5k, 5 mile, and 10k distances today. I'm pumped for Eugene
in 3 weeks. Oh yeah, and Max King broke his own course record by 8 seconds when he won in 49:21.
Y2 (191), White (518)
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A.M. I'm more sore than I should be after a 10 mile race. That's a concern. I should be able to respond quicker by now. As such, I took things nice and easy for 7 miles on the treadmill this morning. I figured the treadmill forces me to slow down and that's what my body needed. Cumulus (26) P.M. I jumped back on the treadmill tonight for another 8 miles. Very boring. I kept increasing the incline every few minutes and ended up at 7% by the time I was finished so that should pay of, right? Boston (217)
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A.M. 12 miles this morning in a big loop to include the East Medford hills. The climb up McAndrews is a killer! I love to up but not so much the down--too much of a quad killer. Cumulus (38)
P.M. 4 miles around Albertsons and then laps on the dirt trail by the church.
Sinister (331) |
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AM- 13.5 on the Home Depot, Pheonix, river trail to Barnett route. Felt ok. Nothing else to say.
Boston (223)
PM- 3.5 around Albertsons and St. Mary's.
White (521) |
| | 11 miles this afternoon in great weather. Spring has arrived in Medford!!! I ran the bike path to Phoenix and home via North Phoenix Highway, plus a loop around St. Mary's. I threw in a 3 mile tempo, miles 8-10. Splits were 6:03, 5:59. 5:55. I love these shoes and think they'll do just fine for Eugene. Type A (117)
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| | 5 miles by myself and 1 with the dog. Took things nice and easy this morning. These shoes are finished. So, the problem with running higher mileage is that my shoes don't last nearly as long (in terms of weeks and months....). White (527)
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| | Final long run before Eugene. I ran the Pheonix bike path loop, golf course loop (with the Manor hill) and St. Mary's loop. Water @ 5, Gu & water @ 10, Gatorade @ 17. Nothing special but a solid run. Average pace 7:12. Cumulus (59) |
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AM- 9 miles this morning straight east on Barnett and Stewart. Now to watch the Boston Marathon... Y2 (200) PM- 5 miles that included the St. Mary's loop, 1 mile around the track and 1 mile barefoot on the grass. White (531)
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So I think yesterday was a little much for a taper. Maybe not....? I wasn't tired or anything today, but if I want to stay around 50-55 miles this week, I can't do it in 3 days. Anyway, I ran the golf course loop nice and easy in 54 degree weather this morning.
Boston (228)
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Intervals today. Trying to remain sharp for the Eugene Marathon in 10 days. I started with 4 miles easy around St. Mary's, then 5x1600 with 400m jog between each. Finished off with 1 mile barefoot in the grass and 1 mile home. - Split, Rest:
- 5:15, 2:04
- 5:16, 2:00
- 5:15, 1:58
- 5:06, 1:59
- 4:54, DONE!
I'm VERY happy with today's workout. Not sure if it will always work this way, but I ignored my watch on the quarters on the last 2 repeats and was pleasantly surprised with the results. I'll have to try this again in the future. Y2 (228)
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| | 9 miles this morning on the Barnett/Phoenix bike path/Home Depot loop. Cumulus (68) | |
| | Golf course loop extended a bit and St. Mary's loop made it 9 miles on the dot. Feeling good. 7:14 average. White (540) |
| | I went and helped with the Bridge to Gap 5K/10K this morning. I figured racing wouldn't help me any and it would be good to volunteer with the race. They were glad for the help and used me as a timer at the finish line. When the race finished I ran home with a loop around North HS and Providence Hospital. I felt great and picked up the pace on mile 11 for a 5:40. The rest were right around 7:00/mile and the average pace was 6:58 for 13 miles.
Type A (130)
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| | Golf course loop with my dad this morning. Legs felt great but I should not have had multiple desserts last night. White (546)
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| | Another easy run with my dad. The company is nice and the pace is just right for taper week. Boston (233)
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| | Final tune up before the Eugene marathon. I ran the Albertsons/St. Mary's loop a few times and picked up the pace for miles 4 and 5. Averaged 5:56 for those two miles and they felt easy. That's a good sign... Type A (136)
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3 easy miles around St. Mary's and half of Albertsons. I wish it was Saturday....
Y2 (231) | |
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St. Mary's loop with the dog. She kept the pace honest. Boston (235) In an attempt to build some confidence for a quality race this weekend, I did a little historical analysis. I looked at the 16 weeks of training for my 3 previous marathons and compared the end results. Of course there are many other things that can affect a finishing time for a marathon (quality sleep and food intake days before, weather, hydration, course terrain, etc), but I figured the 4 months of training could be a starting point for expectations
Marathon
| Total Miles
| Average Miles/Week
| High Week
| Low Week
| Runs 20+
| Time
| St. George 07
| 355
| 22.18
| 36
| 0
| 2
| 2:44:16
| Lincoln 08
| 528
| 38
| 50
| 10
| 2
| 2:47:08
| California Int. 08
| 704
| 44
| 70
| 7
| 4
| 2:35:47
| Eugene 09
| 1028
| 64.25
| 90
| 44
| 4
| ?????
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Eh..... Who knows? The main thing I ask myself--"Is it worth it?" For St. George I averaged 22 miles a week and ran a sub-2:45, then only ran 9 minutes faster when I doubled my mileage 1 year later.
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2 miles this morning as I ran from the hotel to the starting line, then back. I'm ready to go.
White (548)
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| Race: |
Eugene Marathon (26.2 Miles) 02:37:00, Place overall: 9, Place in age division: 3 | |
I'm tired. Not much to say, really. I thought I was in better shape and I'd run closer to 2:30-2:32. But no complaints from me--I ran the best I could today and will try again some other time. It rained throughout the night and morning but by the time we lined up it wasn't much more than a drizzle. I was able to stay out of the rain until just 5 minutes before the start which was nice. Went outside, ran some strides, listened to the national anthem and took off. I like to start out a little slower and then settle into a groove after a few minutes so I was immediatly passed by a bunch of people. I drafted behind people for a bit but learned that wouldn't work because people were running straight through puddles and splashing water. I didn't want wet feet for 26 miles so I moved around to be alone and miss the splashing water. First mile was a gradual up and down, then the next 3 were flat. 1 - 6:12 2 - 5:56 3 - 5:53 4 - 5:56 This section was nice as it was a long and straight street, something that only happened 2-3 times throughout the course. I've decided I like this courses made up of long city streets the best. It's what I run most every day. The frequent turns of park trails/bike paths just aren't for me I learned later on. We took a turn from east amazon to west amazon which included a slight uphill then downhill, then jumped on a bike path until mile 8. 5 - 5:58 6 - 6:49 7 - 5:37 8 - 5:47 Miles 7 and 8 I ran with the top 2 females in the half marathon which was nice as leading women get the spectators attention and vocal support. Even though they weren't cheering for me it was nice to hear some noise. Mile 8 included the toughest hill on the course (really just 3 or 4 hills in total, but this was the longest and steepest by far), about 200ft gained followed by the same dropped. I had wanted to stay under 6:00 and managed to do so. That may have been the only goal I accomplished during the run. We then passed Hayward Field ran a bit before reaching another bike path near mile 11. 9 - 5:53 10 - 5:46 Ten miles in 58:53, around 1 minute slower than I wanted. I guess I just didn't pay close enough attention to my pace and what was happening during the first 10 miles. I figured it wouldn't be much of a problem and I'd just pick up the pace. Sounds easy enough.
11 - 5:44 12 - 5:41 13 - 5:32 14 - 5:39 15 - 5:42 16 - 5:38 A lot happened from miles 11 to 16. Some good, some not so much. Here goes... Miles 10.5 to 12 were on the bike path to Springfield, then a couple miles on
the streets of Springfield that looped us back to the path and
returning towards Autzen Stadium. It was also just before mile 11 when the 26.2 runners broke away from the 13.1 runners. That's when it turned into a very, very lonely race. I could see a guy 800 meters ahead of me and I wanted to catch him to have some company for these lonely stretches. It took me over 1 mile, but I caught him just after mile 14 and it helped tremendously as we ran the nearly 6 miles together. That was the good. Now for the bad: there was a stretch of road that was 1k long near mile 13 where the cross slope was very strong. It seemed that my left leg was contacting the road a full inch lower than my right leg. I should have jumped on the sidewalk or ran off course or something/anything to avoid the severe road cant but I didn't and soon had a cramp on the outside of my left calf, something I've never experienced before. The pain grew more intense for the next mile and I wasn't sure if I could make it 13 more miles without doing more damage to my leg. That's why I needed to catch the guy in front of me--so we could talk and I could take my mind off my leg. While Aaron and I ran together between 15 and 16, we saw one of the lead marathoners ahead in the distance returning opposite the half marathoners. Apparently he had taken a wrong turn (at an intersection that I was unsure which direction to turn as well), so for a short while we worked as a group of 3. The quicker guy picked up the pace and I decided to go with him, leaving Aaron for 1 mile as I tried to make up some ground. That was a mistake. The quicker pace made my calf pain flair up even more and I stopped to stretch 3 different times in the next mile. Stretching didn't help. Too much pain @ 5:40 pace, but little pain just 5-10 seconds slower so for the next 4 miles I moved along the route with Aaron making ok splits. 17 - 6:12, stretching mile 18 - 5:42 19 - 5:59 20 - 5:47 Twenty miles in 1:56:33. Still on course for a PR as long as I can run the final 10k in 39 minutes. That seems well within reach and I'm feeling good mentally and physically, minus the calf. Oh yeah, and I passed a couple guys in the past 4 miles, was in 7th place and could see both 6th and 5th place. I thought I could 'let loose' the last 6 miles and have a shot at top 5. Somehow the message from my brain to my body to 'let loose' didn't work and I started to slow down. 21 - 6:09. Took a 3rd Gu and still just needed 6:00 pace for a few more miles. I get passed like I'm standing still. What the? It's a guy I had passed at the 10k mark. He looks just as strong now as he did then. Now in 8th place.
22 - 5:59. I'll take it, but I'm not feeling great. 23 - 6:21 24 - 6:21. That's 42 seconds extra between the last 2 miles. Not good. And I'm tired. And hungry. Really hungry. I'm sick of Gatorade and water. I'm craving the pancakes and Subway sandwiches they are going to be serving at the finish line. Oh yeah, and chocolate milk. That sounds SO good.
25 - 7:02. People were telling me I was looking good. I told them I felt like crap. I get passed and fall to 9th place. I walk a few steps. I look back and can see another guy 200 meters back and I don't want to give up my 9th spot so I start to run again. That's seriously what compelled me to start running again, otherwise who knows how long I walk. 26 - 6:58. I'm keeping solid distance between me and the guy behind. I just want to be done. I can practically taste the pancakes drenched in butter and syrup.
.2 - 1:36. What a kick! Where are the pancakes? WHERE ARE THE PANCAKES??!! Actually, I was getting a little worried the last 800 meters or so. I could see clearly the things in front of me, but my vision was going black on the edges and I couldn't see things to my side. I just felt weak and wanted to sit down (and eat something, anything). I crossed the line in a bit of a haze, somehow made it to the lady who cut off my chip and then I found food. I ate 3 pancakes, 1 banana, 16 oz water, a turkey sandwich from Subway, a bag of Cheetos, and 2 more pancakes. Then I found the chocolate milk and drank 3-14oz bottles as we walked back to the motel. So.....maybe this entry comes off as bitter, but that's not the case one bit. While the calf issue was annoying, the fact is I ran out of energy at the end. Maybe I shouldn't have pushed the pace around mile 15 with the guy who made the wrong turn (he went on the finish 3rd). Maybe I need to go out quicker and stop trying to run a negative split every time. Overall, I'm fine with the way things worked out. Of course I wanted to go lower and run a PR (who doesn't?), but I'm learning that simply can't happen every time. I'll learn from this one and apply the lessons next time. Type A (173)
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2 very very very slow miles on the treadmill. Feeling pretty good everywhere but my left calf.
White (550)
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| | 2 more miles on the treadmill. Same story as yesterday. I bought a foam roller today so hopefully that will help my legs recover. Left calf still bothersome. White (552)
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Treadmill. Feeling better. White (554)
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| | Treadmill again. Still not quite where I want to be. It's probably going to take through the weekend. White (556)
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2 miles on the treadmill. This is getting boring.... White (558)
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Went for my long run for the week. 3 miles on the treadmill. I'm ready to get going on Monday. White (561)
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First real run since the marathon and I'll give it an 8 out of 10. Maybe that's a little high but I'll stick with it since it was 8 miles :). I ran with my dad this morning for the last time until September. It's been GREAT having him here as a steady running partner for the past couple of months. We ran the golf course loop, plus I added on St. Mary's. My legs felt really good (as they should after 7 days rest) so hopefully I can hit 50-60 miles this week without too much trouble.
Boston (236)
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Today was worse than yesterday. In fact, I thought my first run back yesterday would feel much more like today. I just felt 'off' the whole time, especially the first mile and last 3 miles. The middle section was okay but nothing special. I'm signed up for a half marathon on May 30th and that may be a bit soon. We'll see...
Cumulus (78)
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| | Felt better this morning. Not great, but better. I ran the golf course loop and then 3 more on the treadmill. Boston (244)
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| | I ran the Phoenix East route this morning. I've neglected this route in the past few months and I'm going to try and run it more often. I really like it for the rolling hills and little traffic. But then again, maybe not. The reason.....I think I'm officially afraid of dogs. How lame is that? It all goes back to being chased by a pit bull a month ago. It sucked. Today I was chased by two dogs, a German Shepherd and some other breed. They gave up the chase pretty quickly, but it brought back flashes and I didn't like it one bit. Good times in Medford.
Cumulus (89)
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| | Decent run this morning. A little quicker than it should have been, but I think after missing yesterday's run, my legs were anxious to turn over. I didn't look at my watch through the first 4 miles and when I finally saw that I was running sub-7 and it felt fine, I just continued on the rest of the way. I ran south past Home Depot and through Phoenix east, over the freeway and north on 99 past Harry & David. I ran around Stewart Meadows and then back on 99 to Jackson. I wanted to hit a decent hill after 10 miles so the one on Jackson passing Hedrick Middle School was perfect. Finished up by staying on Hillcrest to Foothill and home. I was pretty tired by the end, but it felt good to get some longer miles in after a so-so week.
Boston (260)
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| | 3 loops around the golf course this morning. Each one was slightly faster than the previous. I didn't push for this to happen--it just did. I felt really good. Maybe I finally have Eugene behind me. Hopefully I can get a run in tomorrow. It's off to Portland tonight after work, so not getting there until just before midnight, then it's awake and to the hospital by 6:30. Ugh. Boston (275)
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7 miles around Portland. Around the hotel anyway. There are some major hills in this area which made things fun. I'm glad I squeezed this run in...I thought it would be a zero day for sure.
Sinister (338)
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Fun run this morning around Vancouver and Camas, Washington. I ran my standard 10 mile loop as usual, then added 4 miles around the hills in Camas, east of the Wells. That makes 3 days in row with hills and today was especially tough. I'll have to make it an easier route tomorrow. Cumulus (103)
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10 miles on the bike path/Phoenix loop. Both of my calves were pretty sore this morning from the past few days hills/speed. The run was good though and I felt fine once I got started. As always, it's nice to be home and back on a familiar course after a few days in Portland. Boston (285)
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I wasn't feeling it this morning. Not sure why. I had planned on 11, wanted to quit at 6 but made it to 8. I ran the St. Mary's/Albertsons loop. Hopefully I feel a little better for tomorrow's long run. Sinister (346)
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| | Today was much better than yesterday. I ran the Phoenix East route to Talent, then Cover Rd to Phoenix and home via Home Depot. I felt great the whole way and enjoyed being outside in such great weather. Interesting morning: - Nearly stepped on a snake. It completely threw off my stride as I nearly jumped out of my shoes.
- I frequently pass a field full of cows just north of Home Depot. They're always scared and run away from me. Today a cow chased me (actually seemed to be defending his turf, but running towards me, not away). His buddies jumped in and chased as well. Before I reached the end of the pasture there were 20+ cows chasing me. That's never happened.
- Albertson's gas was $2.45 @ the start of my run (6am), then $2.49 @ the end of my run (8am).
- I tried Shot Bloks by Cliff Bar for the first time. Took 3 within the 18 miles (40 minutes, 75 minutes, 98 minutes). Taste (orange) was okay but they are awfully big. My stomach handled them okay though, so it's an option for future runs. I think I'll try Sport Beans next.
Cumulus (121)
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Same run as last Monday but this week went better. Last week wasn't bad but I did seem to run out of fuel the last couple of miles. Today that wasn't the case. The golf course loop makes for a great course with the steep hill on Murphy and rolling hills along North Phoenix, but I don't want to do this too much for fear of getting burnt out with the route. 3 loops in 1 run might be a bit much for me. Not sure how much many more miles I can get out of these shoes. They feel worn out 200 miles sooner than my Cumulus always do. Boston (301)
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I decided it was time to dust off the cobwebs and see if my legs had any speed in them. I'm still signed up for the half marathon this weekend, but as of right now I'll just be running for fun. Anyway, I ran a large loop around town. Barnett to the dog park, up to Red Robin, around Providence, McAndrews and Lone Pine and home via North Phoenix. The first 6 miles were right at 7:00/mile, then I did a 5:54 (nothing special time-wise but it was uphill the whole way on Lone Pine). Mile 8 was easy and then a 3 mile tempo to make it home; 5:48, 5:28, 5:11.
Sinister (349)
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| | Decent run this morning. Basically the bike path route to Phoenix. I'm in need of a visit to the chiro. My lower abs have been bothering me like last December and my right achilles is feeling off the past two days. I'm sure it's related. I need to start doing core work like I had done prior to Eugene. Since the marathon I've slacked off in that regards.
Cumulus (134)
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| | Phoenix bike path loop this morning. Had to take two pit-stops which was annoying. Perhaps it was from the pad thai last night Sinister (359)
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| | 6 miles this morning in Vancouver, WA. Quick trip this time.... Cumulus (140) |
| Race: |
Pompadour Half Marathon (13.1 Miles) 01:16:35, Place overall: 1, Place in age division: 1 | |
I nearly overslept and missed the race this morning. After a quick trip to Portland on Thursday and back home Friday I was exhausted this morning. My alarm went off and I went right back to sleep until my wife woke me up and said I was going to miss the run if I didn't leave soon. I seriously debated going. Sleep sounded much more fun.... Jumped in the car and drove to Ashland, ran a couple miles for a warm up and lined up at the starting line. When the gun went off it was nearly 75 degrees which is a good 25-30 degrees warmer than my normal morning temps. Erik Skaggs wasn't running and within the first couple minutes I realized it was going to be a lonely race. The lead bike rider was a nice guy and we talked through most of the race which was nice. The course was the toughest half marathon I've ever ran. Tons of hills. Not rolling hills. Real hills. And zero shade as the temperature crept above 80 degrees. At every aid station I dumped water over my head to cool down which helped. Anyway, splits don't mean a thing on this course so I won't bother putting them. When I crossed the line, Hal (Running store owner, race director) said he guessed the top time would be around 1:17. Again, not a PR by any stretch but it was an honest, brutal course given the numerous hills, hot sun and zero shade. I'm glad I ran though because of the Brooks t-shirt given pre-race and socks awarded post race. Oh yeah, and 75 bucks for winning. The Rogue Valley Runners really know how to host a race. 2 more miles to cool down afterwards, 1 of which was barefoot on the soccer field. Boston (305) Type A (186)
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3 miles on the treadmill this morning. Hopefully more this evening.
Boston (308) I managed to run again today. Golf course loop plus St. Mary's and church. Felt okay.
Sinister (367)
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A random course this morning. Basically ran the side roads off of North Phoenix Highway. My allergies are out of control this morning...
Cumulus (150) 4 more miles tonight. St. Mary's loop plus 1 on the track and 1 on the treadmill.
Y2 (235)
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The best course description for today's run would be golf course loop (bottom half) and then Phoenix bike path. I added on here and there to get to 16 miles. I was crawling the first few miles but then my legs woke up and it became a pretty good run. I ran 9 miles in 1:06:09 and then started a 6 mile tempo portion. 1) 6:14 (still waking up I guess), 2) 5:51, 3) 6:00, 4) 5:46, 5) 5:45, 6) 5:40. Finished off with 1 mile easy. No double today as I wont be back from San Francisco until 9 tonight, at best.
Boston (324)
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Random course of 8 miles and then 2 more on the treadmill.
Sinister (375) |
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20 miles this morning. Longest rn since Eugene (one month) and I felt great. Awesome weather. I munched on one pack of Sport Beans the whole time (1-3 per mile starting at mile 7) and my stomach handled them great. Man I was thirsty by the time I got home!
Cumulus (170)
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I put the body on cruise-control and enjoyed the run after a long day of work. It felt good to get out. Boston (333)
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| | Same type of run as Saturday. I laced up the shoes and put the legs on cruise control for 1:30:00. The first 6 miles weren't pleasant but after that I didn't want to stop. Sinister (388)
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| | Identical route as yesterday, plus 2 miles at the end (Albertsons Loop). Felt fine but I'm kind of bored with things lately. 90% of the time I wake up excited to get outside and run but the past 2 mornings that hasn't been the case. I don't 'dread' it but I'm not really interested in getting out the door. I'm sure it's just a phase that will pass. Cumulus (185)
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10 miles this morning. Maybe more tonight if I get home at a reasonable hour.
Boston (343) | |
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Huge loop this morning. To Providence Hospital, west past the mall, south to South High School, through the golf course (Stewart Meadows) and around Harry and David, south on 99 to Phoenix and home via Home Depot. Took it easy the first 9 miles then picked up the pace for 6 miles. Splits were 6:10, 5:57, 6:05, 5:55, 5:49, 5:36. Another easy 10 minutes and finally I was finished.
Cumulus (202) |
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13.5 this morning. Phoenix bike path plus St. Mary's twice (start and finish). Sinister (401) I finally managed a double this week. Thats been my intent all week but every single day something went wrong; stay late at work, no lunch during the day, etc. 2 miles to St. Mary's and 3 miles around the track. Y2 (241)
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Another big loop around Medford. Basically the same loop as Thursday except this time I ran it clockwise. I started nice and easy to warm up and stayed that way throughout the run. Surprisingly, my legs felt better today than yesterday. But still, I'm looking forward to a day of rest. Boston (351)
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My goal for the week is 100 miles. The most I've ever done is 90 (twice, last week and in April) but I've never hit the century mark. If all goes well, this is the week I"ll join the elusive club.
A.M. Fun run this morning. I ran to Providence Hospital and north on Biddle to the airport. I then jumped on a bike path that went from the airport to Costco. The path would make for an awesome 5K as it's pancake flat next to the runway. Next I ran north for less than 1 mile on Crater Lake Highway, turned around and went south past Costco and to the Walkers and home via North Phoenix Highway. Enjoyable run due to the new route and pleasant weather. Cumulus (220) P.M. Easy loops around Albertsons, RVMC, and St. Mary's. Also 1 mile around the track with 20 push ups after each quarter and 1 mile on the Manor dead end street
Sinister (409)
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14 miles on the bike path loop to Phoenix. I threw in a few tempo miles the last 4 miles. I don't have my watch near me and I don't remember the splits. I'll list them later. Boston (365)
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14 miles this morning. Very tired. I want to crawl back into bed...
Cumulus (234)
4 more miles tonight to the Walkers. It's not much, but every bit helps. Sinister (413)
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Golf course loop extended around the Walkers for 10 miles, then St. Mary's loop for another 2. I pushed it on the St. Mary's loop and ran a 5:10 and 4:53. Boston (377)
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Big stuff. So much for a 100 mile week. I shot myself in the foot by not running on Thursday but lots of things are more important than running.... Anyway, my motivation was low this morning as I knew I wouldn't hit my goal and I just called it a day after 11 miles. No big deal. Maybe I'll get it some other time, but not likely. Cumulus (245)
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| | Out and back this morning, 7 miles each way. St. Mary's loop and then down to Ray's Grocery in Phoenix and back. For some reason it was cold this morning--for the first 2 miles I was wishing I had gloves. What's up with that? We're 1 week away from July!
Boston (391)
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| | Golf course loop extended to the dog park on Barnett. Home over the Manor hill and around St. Mary's. Sinister (423)
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| | Zero motivation at the moment. Lots of junk going on = stress. Only enough time to run Albertson's twice and St. Mary's once.
Y2 (247)
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| | Nothing. I'm falling apart. My routine is, not my body. Ugh... And to think that last week I was shooting for 100 miles. This week I'll be lucky to be above 50. |
| | Got up, decided I didn't want to run and went back to bed. Just not feeling it this week and I don't want to torture myself and force the issue. Anyway, after 20 minutes back in bed I decided I could tolerate some trail running--it actually sounded like fun. I drove up to the Tough as Nails course and ran all over the mountain for 10 miles in total. Not a lot of single track but 90% of it was on dirt roads and today that was good enough for me. Hopefully I can snap out of this funk and get some good mileage next week.
Sinister (433)
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| | Good run this morning. Past Providence hospital and to Cotsco, bike path near the airport runway to the mall, then home via Jackson and past St. Mary's. I felt good the entire way, both physically and mentally. I hope it stays that way. I need to sign up for a race. That always helps keep me going...
Cumulus (260)
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No need for a course description today as I was all over the place. Was hoping for more but ran out of time. I'm surprised that these shoes have made it past 400 miles. They were feeling worn out around 200 but they feel the same today as they did then. I guess that's a good thing? 1 more mile on the treadmill.
Boston (405) |
| | 5 mile warm up around Albertsons and St. Mary's and then to the track for some speed work. I decided on 6 x 1200 with 400m jog between each. I was a little too conservative in the beginning but it was the first track work in quite a while and I wasn't sure what I could expect. The last two indicate that I can push harder next time when I start my workout. I also think that 400m jog between is too much rest (generally I came through at 1:50) but 200m (60 seconds) doesn't seem like enough. Not today anyway. We'll see... 2 mile cool down.
Y2 (259)
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| | I'm tired. I fell asleep while putting on my shoes. ;) I woke up 20 minutes later and finally left for my run. Golf course and St. Mary's loop. I'm tired... Boston (412)
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| | 5 easy miles around the golf course and 2 tempo miles around St. Mary's. Hot out--over 70 by the time I finished. Pathetic end to the week. That's 2 weeks in a row that have been less than stellar. Sinister (440)
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| | 10 miles down to Phoenix and north on the bike path. The trees next to the river are black and the grass is gone after yesterday's fire. Fire hoses are still on the ground and the smell of smoke was strong for the quarter mile section just south of the baseball fields. Anyway, I then met Jason at Dairy Queen and we ran 6 miles (3 out and back) on the bike path to McAndrews. Finished off with 4 miles home.
Boston (432)
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| | 10 miles around the neighborhood, the dirt road off North Phoenix Highway and down to Home Depot. Legs feel pretty good after yesterday's long run. Sinister (450)
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| | I ran past the mall and into west Medford. A quick bathroom stop in Albertsons at mile 6, then back home via Stewart rd. 6:54/mile pace.
Cumulus (274)
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| | Side road off of North Phoenix and then the golf course loop. I felt great today--I attribute it to the walk with the family yesterday morning after my run. The lengthy cool down must have been what I needed. I picked up the pace slightly the last three miles today for a 5:54/mile pace. Overall pace was 6:45.
Boston (442)
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| | 10 miles in a loop around town and back home. Wife and son were out for a walk so 1 more mile trying to find them. Finally reached them and walked home for a nice cool down. Sinister (466)
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| | Big loop to Providence Hospital, past the Walkers and up McAndrew's hill to the homes in east Medford. Looped back home and did the St. Mary's loop and finished with 14 for the day. I'm glad I got 20 in on Monday because there was no way I was running 6 more today.
Boston (456)
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| | I ran today. First time in 10 days. Zero desire lately. My pillow has been a better friend than my Garmin. Fine by me though. I'd rather not force things and then hate running in the end. And a break is good now and then.
Boston (461)
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2 days in a row. Good stuff. The fire hasn't returned but I do feel inclined to get outside so I'm making steps in the right direction. Sinister (474)
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| | Good run around Costco and back home via Biddle rd and the bike path. The last mile I was pretty tired. Most likely from a lack of hydration yesterday. Boston (475)
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| | Bike path loop. I had to check things out after Saturday's community service project. It looked pretty good. I'm sure I'm biased, but the area where I worked seemed the cleanest and most thorough. I was there for less than 1 hour so by no means was it because of my efforts.
Cumulus (285)
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| | Golf course loop, extended both times. Top of left foot hurt. Iced when I got home. Probably nothing. On another note, I can't believe these shoes are going to make 500 miles. No more than that, but I thought I was done with them around 275.
Sinister (486)
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| | Foot pain from yesterday was multiplied today. I don't know what happened. I had pain on the top of my left foot when I stood up after dinner on Monday night. I figured I'd just sat weird and it would go away by morning. As far as I could tell it did because I have zero pain unless I'm running. I iced last night and everything seemed to be doing okay, but today's run was brutal. My stride was totally off and it felt more like a limp at times. Frustrating...
Y2 (264)
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| | Nothing. After 10 days of no desire to run and now an injury, this is going to turn out to be one of my lowest mileage months of the year... I swam a little but cannonballs and marco polo doesn't count for mileage, I don't think.
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2 miles this morning. Actually just 1.5 and then foot pain was too fierce to continue and I walked the last .5 home. I thought after 10 days off I'd be healed but not so much. It's looking like I'm done for the rest of 2009. Cumulus (287)
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| | Albertsons loop. I was able to go 1/2 mile before the pain came to my left foot. Managed to run the entire time without walking. Now my foot hurts. It's swollen. It's not healed. This sucks. Cumulus (289)
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Blah. Same as last time. 1 mile pain free, 1 mile just the opposite. I'm not getting any better. Type A (188) |
| | I'm back.....I hope. It's been over a month and my foot feels the same--feels completely fine as long as I'm not running. The top of my left foot still looks larger than my left, but I couldn't label it as swollen or inflamed. Who knows? I played basketball 10 days ago and it felt ok so today I decided to give running a try and hope for the best. I went 2 miles on the treadmill and felt no pain so I added on 1 more mile. No pain during, after, or the following morning so that's promising. Cumulus (292)
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| | 3 more pain free miles. Pain free in the foot anyway... I'm all sorts of out-of-shape. Cumulus (295)
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Increased the distance today by a whopping half mile. The worst part about coming off an injury is the slow buildup to where you left off. I ran past a school just shy of 2 miles and they had a pull-up bar outside so I did 12 and then finished off the run. I'll try and incorporate these into my runs in the future. Type A (191)
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| | Long run for the week. :) Feeling good, no foot pain.
Cumulus (301)
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| | Simple loop around Lower Boones Ferry Rd. Ran up to the mall and back. I guess that's the closest thing to Medford's golf course loop. Cumulus (305) |
| | Foot is feeling good. (Y2) 269 | |
| | Same as yesterday but in reverse. Type A (194) | |
| | Tried to find the path that follows the river. I'm thinking it's a 'proposed' path as I couldn't find anything. Y2 (275) |
| | With Ryan as he slept in the jogger. Wish I was running the Portland marathon this weekend. Next year...
Type A (199)
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| | I found a good loop course to 124th street that's exactly 6 miles. Long sleeves and gloves for the first time. It has begun...
Cumulus (311)
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| | A simple 2 miles this morning as I watched the Portland marathon. I was able to see Jason @ miles 1, 5, 11 and 25 on a very spectator-friendly course. Wish I could have ran the entire course but that will just have to wait until 2010. |
| | 5 miles tonight after work with Ryan.
Y2 (280)
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| | Simple run before work. Type A (203)
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| | Loop behind Fred Meyer. Cumulus (315)
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| | Ran 5.5 with Ryan and then 1.5 more to cool down. Pushed Ryan to a 6:29 final mile, his stroller PR. :) We've had the stroller for two weeks and it's been an awesome purchase. The rains are coming next week so we may not get out much in the upcoming months.
Y2 (287)
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| | 4 miles with Ryan. Probably that last run with him in 2009. It was fun while it lasted. Type A (207)
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| | Hospital Loop. Closest thing to the golf course loop in Medford. Cumulus (320)
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| | Ryan's loop, minus Ryan. 10 pull-ups at the middle school (3 mile mark). Type A (212) |
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Tigard loop, clockwise.
Y2 (295)
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| | Random loop south of the house.
Type A (217)
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| | Modified hospital loop. I ran across the freeway and then a loop behind the hospital, then home the same way. Pretty good course for hills but it's sort of a pain to cross through town and over the freeway.
Cumulus (326)
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| | River trail. Pro: away from traffic, portion on wood-chip trail. Con: many turns, hard to get into a rhythm, garmin worthless. It's good for a couple runs per week though.
Type A (221)
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Decent loop that I'll run again. I climbed Boones Ferry Rd and took a left after the HS. Followed the road to 65th and north to the hospital. Looped behind the hospital and then home over the freeway. Lots of hills but not much of a shoulder. Legs feeling good as I continue to increase weekly mileage and I'm happy to be running again.
Cumulus (336)
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| | Great run today. I ran to the high school and discovered the cross country course that loops around the school and city park next to it. It's an awesome gravel trail that had cement markings (like headstones) every 400 meters. The school's acreage is huge--a track/football field, two practice fields, soccer field, 6 tennis courts and the city park next to it. It will be great to get off the roads and away from traffic a couple times a week.
Y2 (303)
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| | River trail to Tigard HS then looped around past the shopping mall. Found a pull-up bar around mile 5 so I jumped up and did 20 pull-ups. Going to play basketball tonight. Hope I don't roll an ankle like usual. Cumulus (342)
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| | Basically the same course as Monday as I ran to the HS and looped around the XC course.
Y2 (311)
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| | Ryan's loop (minus Ryan) with 20 pull-ups at mile 2. Added a bit more up Teton to Boone's Ferry and home. New shoes always feel good. C2 (7)
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| | Random course behind Fred Meyer and next to I-5. Came out on Boones Ferry Rd just south of the HS, then returned home. I picked up the pace the last 2 miles and it felt really good to do so.
Y2 (316)
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| | Back roads to the Lake Oswego Starbucks off of 217. Same route back.
Cumulus (353)
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Basketball tonight. No mileage but I have 2 massive blood blisters. That should count for something...
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| | I'm more sore today from last nights basketball than I was after the Eugene marathon in May. I'm getting old.... |
| | Ryan's loop, extended. 22 pull-ups at mile 4.
Cumulus (360)
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13 miles around Medford. Golf course loop, St. Mary's loop, past Sprint and up Biddle to McAndrews.
I miss Medford.
Cumulus (373) |
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AM- Ryan's loop. Cumulus (378) PM- Hospital loop Y2 (322)
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| | 124th street loop. C2 (13)
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| | Hospital loop. Cumulus (384)
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Bush Park.
Y2 (330) With this run I passed my years mileage for 2008. Not sure what I'll end up with in 2009, or what 2010 will bring.
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Better than nothing.
C2 (16) |
| | Hospital loop to the HS and then 4 miles on the cross country course. Last 3 were tempo miles to get home via Ibac and Avery streets. Cumulus (397)
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| | Ran to Tigard HS, 2 miles around the track and home. Cumulus (405) |
| | Ryan's loop, extended to 124th St. C2 (23)
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| | 11 miles on 11-11. Ryan's loop to 124th, then around to Tigard HS and home after adding a little behind Freddies. Cumulus (416)
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| | Boones Ferry Rd to THS, couple laps around the xc course and track, then home the same route. Y2 (339)
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| | Ryan's loop. Lots of rain. I need better gear/clothing.
Cumulus (423)
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| | 11 miles in Bellevue WA. Ran around the Microsoft campus for a bit. Pretty impressive. C2 (34)
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| | A mixture of my 3 favorite routes. Started with the 124th Ave loop, then Avery St. to the HS and one loop around the xc course. Then down Boones Ferry and around the hospital and home. Cumulus (438) | |
| | 124th Ave loop. Warmed up the first 2 miles and then pushed the pace the next 5. Felt good to get the turnover.
Y2 (346)
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| | Tigard HS route. It's a good route minus the traffic and bad vision across the bridge.
Cumulus (446)
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| | Hospital route in the rain. Y2 (351) |
| | Great run on a new course which is always enjoyable. I ran to Sherwood and along the highway to the YMCA. Looped back around and came home via 124th Ave past the middle school. Lots of rolling hills and a couple big hills. 14 miles actually. After getting home, stretching, drinking chocolate milk and mapping my course I realized I was 1 mile short of my goal. Put my shoes back on and ran 1 more with a stomach full of milk and Powerade. Is that pathetic, admirable, or something else all together?
Cumulus (461)
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| | Tigard HS loop. Perfect weather. I love running on mornings like this. Cumulus (470)
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| | Same route as yesterday, plus 124th Ave and Teton Rd at the end. Awesome weather for November. I ran in shorts, t-shirt and light gloves. I'll take 44 degrees the week of Thanksgiving! C2 (45)
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| | Ryan's loop. First 3 easy, 4th mile in 5:34, 5th mile easy.
Y2 (356)
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| Race: |
Turkey Trot (8 Miles) 00:43:30, Place overall: 1, Place in age division: 1 | |
Pretty fun run this morning. I haven't raced since May so my body was in for a surprise. Last year was won by Max King, local running legend (Olympic Trials in the steeplechase, 2:19 in NYC 2 weeks ago and US National Trail Marathon champion 6 days later). Needless to say, I was happy he didn't show up. It's fun to race against him, but honestly we 'race' for about 100 meters and then he's out of reach. Still solid competition with JJ Moses, Neil Olsen and Bob Julian. From the gun I went with the leaders but settled into 5th place behind the lead pack. I could tell right that the next 7 miles weren't going to be easy. First mile in 5:28. Moved into 4th and 3rd place during mile 2 as the top 2 runners increased their distance and I didn't want to loose too much ground if I wanted a chance to win. Second mile in 5:30. I'm just under 11 minutes at this point and figure I'll be happy just to run an even pace and finish around 44 minutes.
There was a slight uphill on mile three and JJ lost some steam and I passed him and sat on the leader until just before mile 4. Mile 3 in 5:31 and Mile 4 in 5:36. I could tell the pace was slowing and I wanted to look strong right here (even if I wasn't feeling strong) so I put on a surge right after the turnaround. Mile 5 in 5:26. From this point on I was just hanging on for the win. It's a cool feeling. Years ago I would have let negative thoughts creep into my mind and think of all the ways I could loose. I wish I was mentally strong in HS and college like I am now. I could still hear JJ about 20-30 feet behind me when his Garmin beeped at the mile markers. Mile 6 in 5:23 and Mile 7 in 5:18. Final mile I had to dodge walkers here and there but nothing too bad. I still didn't know what kind of surge JJ was capable of so I tried to finish as strong as I could. Mile 8 in 5:15. Total time in 43:30. Reward - A frozen turkey breast. Nice.
I'm happy with the race but I'm nowhere near 'racing shape.' It hurt worse than in should have and my calves are all sorts of sore right now. Bummer. Oh well. That's what happens when I don't race for 6 months. Other than yesterday's 1 mile tempo, I don't think I've ran any miles in the 5 minute range. 99% have been 7:00-7:15 pace for the past 2 months as I've come back from injury. Anyway, it is what it is. 3 mile warm up and 2 mile cool down as I ran back to finish with Jill. She did awesome in her longest run ever. Finished the morning with a Dutch Bros Milky Way Steamer. Yummy. Type A (231) Cumulus (473)
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Loop around Medford. Wanted to see if there were lots of shoppers out so I ran past WalMart, Fred Meyer, Target and the mall. Lots of cars, especially at Target. I feel much better post run than pre run. I was pretty sore this morning after yesterdays race. C2 (55)
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| | Loop around Medford. This is such a great place for running. So many rolling hills, steep hills, flat sections, very little traffic and great weather.
Cumulus (486)
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| | Zero. Didn't feel like going before or after work. Bummer. |
| | Bush park in Salem. This might be my favorite place to run in the state of Oregon. The wood-chipped trail feels like running on a beds mattress. Cumulus (496) These shoes are done but I'll get 4 more miles in them just to show them who's boss.
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| | Ran the Tigard HS loop, plus a little bit on the hills behind Fred Meyer. Got pretty scared around mile 6 when my right hamstring knotted up after stopping at red light and then resuming my run. I went about 1/4 mile and had to stop again so I stretched good and it went away. New shoes. Last time I used these I didn't like them until they had about 100 miles on them. I didn't like today so hopefully they'll come around. Boston (10)
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9 miles after work. Such a great run. I wish they were all this way. It was one of those runs when you get in a groove and it just feels so effortless, so easy, regardless of the pace. Every muscle, tendon, ligament and joint feel 100% and you feel like you could run for hours. Such a good feeling. I wanted to extend the run based on how I felt but wanted to get home to my wife and son even more. And the Civil War too ;) Go Beavers!
Y2 (365)
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| | Ryan's loop, extended a bit at the first. These shoes are officially done. It's been a good ride :) Cumulus (503)
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| | Cold this morning. Ryan's loop to 124th then through the Sherwood hills to the YMCA. 8 miles out in 7:11/mile. Stretched a bit and retied my shoes as they had been a little too loose and feeling sloppy. Only 6 miles back as I cut out Ryan's portion and followed the highway straight back to my house. Sherwood hills are killer! I guess that means I need to run them more so they don't hurt so bad. Returned averaging 6:14/mile. Boston (24)
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| | Tigard HS loop this morning. Very cold. Wind chill made it 12 degrees and I'm just not ready for those types of temps. Actually, the temps I don't mind but it's the wind that makes it miserable. Was hoping for 12 miles but had to cut it short. Maybe more tonight? Not likely...
C2 (64)
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| | Same routine as yesterday; 9 miles in the cold. Again, was hoping for more but my alarm didn't go off. I've got the bad habit of using my cell-phone as my alarm. Occasionally the phone tries to connect to the internet during the night which disables the alarm. I guess I should learn and start using my clock. Anyway, cold again this morning. Wind chill made it 10 degrees but I dressed better than yesterday so I was fine. In fact, I used some gloves that got me through the winter in Cedar City. First time I've used them in Oregon. Does that mean I'm turning soft?
Y2 (374)
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| | 10 degrees this morning. Ran the Tigard HS loop, plus 3 miles on the track. It was nice to get away from the cold wind caused by traffic but the temps were noticeably cooler on the track due to the grass fields around it.
Boston (35)
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Ran up Boones Ferry Rd, past the HS and east over the freeway to the "T." Same route on the return with the addition of a loop around the HS XC course. Cold yet again...
Y2 (382)
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Same story as the past few days. 8 miles on the Tigard HS loop in 10 degrees. No wind this morning so it wasn't too bad although my eyelashes froze together a couple times.
Boston (43) PM- 5 miles tonight after work. The weatherman is saying a chance of snow tonight so I thought I'd knock out some of the running tonight. Thanks Andrea!
Y2 (387)
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I like Saturday runs because less traffic on the roads and I have more time to discover new routes. I ran up Boones Ferry to Burgerville and across the freeway into Lake Oswego. I continued on that road across Kruse Way and up some major hills in Lake O for 5 miles in 38 minutes. After stretching and catching my breath I turned around and made my way home via the same route in 34 minutes. Looks like I climbed 500 feet with the last mile at a 5-6% grade incline. Fun stuff. Perfect weather. No rain/snow like they had predicted. Worst part of the run was having "12 Days of Christmas" stuck in my head and yet I could only remember the first 5 days so the monotony got old quick.
C2 (74)
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Lots of rain makes for a wet, cold run. I was drenched by the time I made it home. Actually I was soaking wet one mile into the run. I suppose after a while you can't get any more wet. I ran the Desperate Housewives loop and Hospital loop. Took it nice and easy the first 7 miles but by then I was cold and wanting to be done. I picked up the pace and hit some decent splits coming home. Average pace was 6:43/mile.
Boston (54) |
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Same story as yesterday. Cold and wet. Very wet. I ran to 124th and then around the Tigard HS loop. Same time as yesterday but 1 mile shorter as the pace never dropped below 7:00/mile. Y2 (397)
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| | Ryan's loop extended to 124th, plus Teton on my return. Amazing weather for the middle of December. 45 degrees and no rain or wind. What a refreshing change from the past week.
C2 (81)
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Hospital loop this morning. I'd wanted to go much further but I hit snooze at 5 and didn't wake up for another 60 minutes. My body must have been telling me something. I'll get a minimum of 10 tomorrow and then have a good Saturday to finish off the week. Y2 (404)
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| | 8 miles this morning. I'm so frustrated with my cell phone. At some point during the night it tries connect to the internet and freezes which prevents the alarm from working. Needless to say I overslept this morning and didn't have time to my full run.
Boston (62) 5 miles tonight on Ryan's loop. Feeling good.
Y2 (409)
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New route today that I'll run again, but only on Saturdays. Traffic would be a nightmare on a weekday, I'd imagine. I ran into Lake Oswego and took a right on Jean Way by the Starbucks. The next 3-4 miles ran through residential neighborhoods and eventually climbed to the south lake lookout. Downhill past the armory and into downtown Lake Oswego. Rather than turn around I continued on in a loop to the high school and around past Providence and home via Boones Ferry Rd. It was15 miles on the dot so I added 1 more by running to Tualatin/Sherwood Highway and back. Pretty happy with the run. Lots of hills and long climbs and the views were fantastic. Longest run since.....June? C2 (96) | |
| | AM- Tigard HS loop, extended through the Tigard business park (Sweet Tomatoes, Burgerville area) and then at the end as well (Hagens). It rained throughout and I was soaked by the end but the temps were in the mid-40's and I was in a short sleeve shirt, shorts and no gloves. I'm learning to love December in Portland. I'm also learning to enjoy the rain. I'll take it any day over Cedar City days of snow, wind and freezing temps.
Boston (76) PM- 5 miles on Ryans's loop. It was an awesome day. My sister's friend hooked me up with a guest pass to the Nike Employee Store in Beaverton. Wall-to-wall Nike gear priced just above cost. I'm an Asics and Adidas guy but there are a few Nike shoes I've wanted to try andI'm more than happy to try out a $100 pair that only cost $50.
Y2 (414)
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Hospital loop extended on Avery to Tualatin/Sherwood Highway. Ran on Teton and Ryan's loop to get home. Decent run and my legs feel fine after yesterday's double. A little chilly but not enough to wear long pants. Shorts in December--I'm loving it. C2 (72)
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| | Decent run tonight after work. Ran to Tualatin HS and did loops around the xc course, plus 1 mile on the track, then home. Stomach was still full from lunch at Panera Bread and that made things a little uncomfortable but I managed.
Y2 (424)
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Very enjoyable run this morning. Very little traffic due to the (soon to be) holiday so I ventured out onto a country road with zero shoulder, something I wouldn't do on a normal weekday. First I ran around the hospital loop and then ran south over the belt route and continued until I came out just behind Tualatin HS. The rolling hills were a nice change from my usual routine. Looped around through the Desperate Housewives neighborhood and then finished with Ryan's loop. First 3-4 miles were a little slow to get going and then things flowed nicely. I threw in 1 tempo mile (13) on the flattest/straightest portion and was able to hit 5:08 which was a pleasant surprise. Hopefully I can still manage some decent miles over the next couple days with family and travel part of the mix.
C2 (86)
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I had the roads all to myself, which is to be expected at 5:45 on Christmas morning. Ran in 1 straight line north through the industrial section (past Sweet Tomatoes), across 217 and to Winco. It was nice to run without traffic for 10 miles but it was a little creepy after a while. Portland as never felt like so much of a ghost town. Merry Christmas!
Boston (86)
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6 miles tonight after getting home from our trip. I wasn't able to run this morning so I laced up my shoes about 5:00. It was cold and I was under dressed so the first couple miles were miserable and I was going to call it a day. Stuck it out for 6 miles which is better than nothing, I guess. Y2 (430) |
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Cold.
Boston (97) PM- 2 more miles tonight in the snow. Portland got about 4 inches from 3 to 6 pm and I couldn't resist going for a quick jog. First time I've ran in snow since living in Cedar (I think)? I don't miss it.
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Much of the snow had melted overnight but today's run was still very wet. Lots of puddles and the snow that was still around was very slushy. I ran 6 miles through Hedges Creek to Tualatin HS. 3 miles at tempo pace on the track (5:50, 5:51, 5:47) and then 3 miles home. C2 (98)
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Tigard HS loop with an extension through the business park and to the east side of the freeway. Pretty much a continual drizzle the entire time. Glad I wore my vest and had gloves. My left foot was feeling a little off last night and this morning pre-run. Had me pretty worried that my injury was creeping back but I felt fine during the run and now after. Hopefully it's nothing. Y2 (442) Year in Review 2009 was okay. It felt like I ran a lot. My wife would say too much. That's what it's all about--finding a balance. To race well you have to put in the miles and I want to race while I still have some speed in my legs. But family comes first so we'll see what 2010 brings. I ran my most miles ever in a week (90 twice), month (339), and year (2497) but only raced 5 times. Uh...that's not enough. Part of that was due to focusing so much on the Eugene Marathon but the injury that sidelined me for 2 months, a new job and move to Portland didn't help either. Best race of the year was the Pear Blossom 10 Miler in April when I averaged 5:12/mile for 10 miles. I wish I could have found a half marathon around that time so I could have had a shot a lowering my pr to sub 1:10. Just 1 marathon this year (Eugene) where I placed in the top 10 although the time was slower than I had hopped. Biggest disappointment was the injury to my left foot. Still not sure if it was a bone spur or a stress fracture but the 2 months off seems to have healed it. 2nd biggest disappointment was not being able to run the Portland Marathon as a result of the foot troubles. Next year! Eh. That's it. I need to race more in 2010.
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