This has been one of the strangest winters I've lived in... as if the 2 weeks of being snowed in wasn't enough. Tuesday kicked off the morning with snow accumulation of about an inch. Tuesday is sacred... it's my interval workout. Can't run on the field very well in snow, and the track was useless too. The trace of snow on Sunday was manageable for a long run at least...
Tuesday: 3 mile tempo (should have been 4 or repeats) on the road. Still did 5:55 average, but had to dodge snow, slush, and a truck. Made the best of the weather situation.
Wednesday: 6.2 miles moderate tempo work. Consistent pace, good run.
Thursday: Ran with the kids @ Aloha on the trails. Not the mileage I needed to get, but 4.1 easy is better than nothing.
Friday: Back to the old 'hood. Xmas Tree run with Billy. 6.9 miles, solid hills, great run. Low 7 min ave pace.
Saturday: Zoo run with the Aloha kids. Wanted to go longer, but that didn't work out. 6 miles, easy pace. Probably good to break the runs up since tomorrow would be a long run in the cold.
Sunday: Testing out the new LO route. George Rogers park through Tryon Creek, around Beth Isreal, back into LO and out Old River Rd. 15 miles, 7:22 ave pace. Felt great for that distance.
I need to get more mileage in. The quality runs are there, but not the distances that I should be doing. I'm pretty consistent in the 45 mile range (except for the week where I needed an extra rest day) and should be working up to 55-60 consistently. Patience... if I get there, I get there... if not, make the best of the long runs and interval work.
Monday, February 2, 2009
Sunday, January 25, 2009
Notch another week...
One thing is for certain, it was a much better week than the previous one. I have to remember to take it one run at a time, and there will be good runs and there will be some bad ones too. The encouragement that I'm getting is very positive, as well as some great tips from my fellow BAC runners.
Monday: Love the rest day, can't go wrong there.
Tuesday: 4 x Mile on the grass @ 5:50. I slowed down on the last 2 to 5:55 and 6:00, but the grass is slow and I wear down faster on it.
Wednesday: Due to scheduling, had to pack in a shorter run in the late afternoon. Only 4.7 miles, but it was a quality recovery run from Tuesday's interval training.
Thursday: Great run through the Nature Trail, 6.3 miles.
Friday: Death by tempo - the plan was warm-up, then 2 miles tempo on the track out to the berm and grass for the next 2 miles, then finishing up 2 miles on the track. Actual - 2 mile tempo on the track @ 5:55 pace, 1/2 mile recovery (5 minutes), then 2 mile tempo on the track @ 5:55 pace. I was within a few seconds of goal pace @ 2 miles, so it was a quality workout.
Saturday: Wanted to go longer, but had some other commitments to take care of (more on that later). 7 miles @ a nice 7:05 ave.
Sunday: What the #$%#$??? Snow again... but only a trace and manageable. Started out at the MJCC, up to Terwilleger, down Barbur to the Esplanade, back up to Terwillger following the Shamrock 15k route, 2 laps on the Wilson track, and finish @ MJCC. Just under 14 miles and considering the weather and traction at times, a good run.
Life has a funny way of putting things into perspective sometime. This week I dedicate to the memory of Becky West. A young girl that fought so hard against osteo-carcinoma all through high school. She walked with her classmates and graduated in 2007 on time after fighting the cancer for so long. This last Monday night, the day before Obama's innaguration, she passed away. Although I did not know her personally, she was at one time a student of my wife's. She was also a close friend with some of the kids I coached this last fall.
No one should have to lose their child at such a young age. Lance Armstrong has 2 numbers on his Trek Madone, 1275, the number of days he was in retirement, and 27.5, the number of people (in millions) that died of cancer in those 1275 days. I've lost several family members to cancer, and am fortunate enough to have several that have also survived cancer.
This is for you Becky, rest in peace.
Monday: Love the rest day, can't go wrong there.
Tuesday: 4 x Mile on the grass @ 5:50. I slowed down on the last 2 to 5:55 and 6:00, but the grass is slow and I wear down faster on it.
Wednesday: Due to scheduling, had to pack in a shorter run in the late afternoon. Only 4.7 miles, but it was a quality recovery run from Tuesday's interval training.
Thursday: Great run through the Nature Trail, 6.3 miles.
Friday: Death by tempo - the plan was warm-up, then 2 miles tempo on the track out to the berm and grass for the next 2 miles, then finishing up 2 miles on the track. Actual - 2 mile tempo on the track @ 5:55 pace, 1/2 mile recovery (5 minutes), then 2 mile tempo on the track @ 5:55 pace. I was within a few seconds of goal pace @ 2 miles, so it was a quality workout.
Saturday: Wanted to go longer, but had some other commitments to take care of (more on that later). 7 miles @ a nice 7:05 ave.
Sunday: What the #$%#$??? Snow again... but only a trace and manageable. Started out at the MJCC, up to Terwilleger, down Barbur to the Esplanade, back up to Terwillger following the Shamrock 15k route, 2 laps on the Wilson track, and finish @ MJCC. Just under 14 miles and considering the weather and traction at times, a good run.
Life has a funny way of putting things into perspective sometime. This week I dedicate to the memory of Becky West. A young girl that fought so hard against osteo-carcinoma all through high school. She walked with her classmates and graduated in 2007 on time after fighting the cancer for so long. This last Monday night, the day before Obama's innaguration, she passed away. Although I did not know her personally, she was at one time a student of my wife's. She was also a close friend with some of the kids I coached this last fall.
No one should have to lose their child at such a young age. Lance Armstrong has 2 numbers on his Trek Madone, 1275, the number of days he was in retirement, and 27.5, the number of people (in millions) that died of cancer in those 1275 days. I've lost several family members to cancer, and am fortunate enough to have several that have also survived cancer.
This is for you Becky, rest in peace.
Sunday, January 18, 2009
Week 14 training
Not exactly what I'd call a banner week. It could have been better, but it also could have been worse.
Monday: Planned rest day.
Tuesday: 10min tempo @ threshold, 2 min rest, 400 fast and easy, rinse and repeat - we did this on the grass field on a nice sunny day. I can now honestly say that running on this surface is hard and sucks. It takes more energy, which makes you stronger... assuming it doesn't also take 3 days to recover.
Wednesday: 5.7 miles, "recovery" run @ 7 min pace. Legs were like lead from Tuesday.
Thursday: 5.9 miles @ ~ 7:05 pace, not bad, but still felt like I wasn't at my normal energy level.
Friday: unplanned rest day. Since it's still early in the training program and I felt like I did not recover well, I took today off so that I could get in 2 solid days over the weekend.
Saturday: 6.3 miles @ ~ 7:05 pace. Good run, took it easy and just enjoyed a new area. Ran down in LO to scope out part of a long run we're planning for Superbowl Sunday. Feeling better. It was cold and windy, but not too bad.
Sunday: Goal was 15 miles, but it was cold and very windy still. Trail conditions were great though on Leif Erickson. Went 14.2 miles @ 7:30 pace. Did 2 miles towards the end pushing the tempo on a gradual downhill section.
Observations: If at all possible, I'd prefer to stay on the track for intervals. If we're doing it on the field, need to slow the pace down. Runs over 14 miles need some fuel. I was more tired that I'd like to be at the end of a run, so I need something about halfway through to keep the energy level up.
Monday: Planned rest day.
Tuesday: 10min tempo @ threshold, 2 min rest, 400 fast and easy, rinse and repeat - we did this on the grass field on a nice sunny day. I can now honestly say that running on this surface is hard and sucks. It takes more energy, which makes you stronger... assuming it doesn't also take 3 days to recover.
Wednesday: 5.7 miles, "recovery" run @ 7 min pace. Legs were like lead from Tuesday.
Thursday: 5.9 miles @ ~ 7:05 pace, not bad, but still felt like I wasn't at my normal energy level.
Friday: unplanned rest day. Since it's still early in the training program and I felt like I did not recover well, I took today off so that I could get in 2 solid days over the weekend.
Saturday: 6.3 miles @ ~ 7:05 pace. Good run, took it easy and just enjoyed a new area. Ran down in LO to scope out part of a long run we're planning for Superbowl Sunday. Feeling better. It was cold and windy, but not too bad.
Sunday: Goal was 15 miles, but it was cold and very windy still. Trail conditions were great though on Leif Erickson. Went 14.2 miles @ 7:30 pace. Did 2 miles towards the end pushing the tempo on a gradual downhill section.
Observations: If at all possible, I'd prefer to stay on the track for intervals. If we're doing it on the field, need to slow the pace down. Runs over 14 miles need some fuel. I was more tired that I'd like to be at the end of a run, so I need something about halfway through to keep the energy level up.
Sunday, January 11, 2009
And here we go...
Call me crazy... so this is marathon #4 in 2 years. The training has begun. But this is Boston. This one is different. So yes, it's time to get serious about the training. The last 2 years since recovering from the surgeries have been, well, interesting. I built up the base, now it's time for some speed. Why so serious? Why not... I think that if I stick to the program, I can have one hell of a race.
Week one of the training has gone very well. I hit my mileage goals and the interval training was better than expected.
Weekly totals: 51 miles
Interval workout: 6 x 1000m @ 3:30 (all were within a few seconds of goal pace, last one was the fastest).
Tempo runs: 3 @ sub-7 pace
Long run: 12.1 miles on Leif Erickson trail (hilly) at a comfortable 7:40 ave
I will break 3 hours, the question is by how much...
14 weeks to go...
Sunday, December 7, 2008
Feeling the need, the need for speed...
So the job's been going quite well. I've spent time volunteering for the Border Clash XC meet and the Nike Cross Nationals. So much fun helping out and being a part of these big events for HS runners. I wish they had some of them back in my day, but at least now I do get to help out with the meets.
My speed work has been going very well lately. I'm pushing the tempo to see what I can do. Last week I did a 2k at threshold in 7:05, which is pretty fast considering what I've been doing. That should roughly work out to a 17:40ish 5k, so I figured I'd give the Jingle Bell 5k a shot to see what I could do. I went out a little too fast, but I don't think that had any significant bearing on the race. 5:24 at the mile, about 11:15 at the 2 mile and 17:55 at the finish. So, not a bad effort at all. I'm happy with the progress and that's all that matters... for now... ;-)
My speed work has been going very well lately. I'm pushing the tempo to see what I can do. Last week I did a 2k at threshold in 7:05, which is pretty fast considering what I've been doing. That should roughly work out to a 17:40ish 5k, so I figured I'd give the Jingle Bell 5k a shot to see what I could do. I went out a little too fast, but I don't think that had any significant bearing on the race. 5:24 at the mile, about 11:15 at the 2 mile and 17:55 at the finish. So, not a bad effort at all. I'm happy with the progress and that's all that matters... for now... ;-)
Sunday, October 5, 2008
Portland Marathon take 2...
Got there early before the Honey Pot lines were long so I could use the facilities, took my time to stretch and get "warmed up" (or as much as I could at 6 am in 50 degrees). Bad part... had to pee again with about 20 minutes to start and the lines were huge... I can wait!
Start off real easy and conservative, cruise through the first 3 miles right on pace for 3:10 - jump into a porta-potty and take care of that pee thing and jump back into the race. I figured now was better than later.
As I catch up to the group a young guy comes along and asks if I'm Mrs. Herman-Davis husband, I recognize him from running with the Aloha team this summer (he graduated last year), so I encourage Alex to run relaxed and stay with me. He has a goal of BQ; 3:10:59...
We're doing great on the pace, within a few seconds at the 10k and I decide to pick it up a little to close that time gap. We get from 20 seconds off to less than 5 by mile 11 and we're cruising. At 11 I see Beth and Ken (Aloha head coach). Ken joins us up around 12 for a half mile and I'm feeling relaxed and also feeling like I'm really holding back the pace, but I want to help Alex and 3:10 is my goal. At the half way, he has to jump into a porta-potty and I remind him to stay relaxed and keep focused, slowly work back to the pace group.
I take off dropping from 7:14 ave to 6:54 ave and by St. John's bridge I'm 1:20 ahead of pace. I lose 20 seconds on the bridge, which is OK... that was by design to recover and take the "hill" easy. As I cross the bridge, another friend sees me and his encouragement helps me pick it back up again. By now I'm passing a lot of people that went out too fast (been there, done that). At 20 I'm about 1:40 ahead of pace and that's the largest gap I have on the pace group. Around 21, one of the other coaches joins me for about a half mile and the conversation is a nice distraction from not being able to feel my feet. By now it had rained a lot and at 50 degrees, my feet were cold and my fingers were a little numb too.
Greely was a nice feeling. I'm now past 22 and feeling good. I can relax the downhill and not work too hard for a mile or so. Up to 24 I'm back and forth with another runner and encouraging her, she's trying to get under 3:10 for BQ too. Old pharts got it good with that extra 10... I've also slowed back down some, feeling tired, but knowing all I have to do is keep running and I've got BQ.
Over the bridge, around to Front, and we're about 1.5 from the finish. I stil look good, and really, as Vera would agree, that's all that matters. I see Beth again with Karen and Malcolm Costello (at mile 1 I could hear Karen asking if he'd seen me yet right as I was passing in front of her... lol) and it's a pretty emotional moment... seriously. I tell Beth to watch for Alex becuase he's going to need the push at the end.
I cruise through the finish, tired, elated, and done... I turn in time to see the gal that had been with me make BQ, and a few seconds later Alex also crossed for is BQ. I never was in doubt about not making 3:10, it was all positive. On top of getting my BQ, I also helped a few others by encouraging them along the way.
Still have my toenails, lost a little skin, hamstrings are done... but I feel great... and I'm shipping up to Boston!
Start off real easy and conservative, cruise through the first 3 miles right on pace for 3:10 - jump into a porta-potty and take care of that pee thing and jump back into the race. I figured now was better than later.
As I catch up to the group a young guy comes along and asks if I'm Mrs. Herman-Davis husband, I recognize him from running with the Aloha team this summer (he graduated last year), so I encourage Alex to run relaxed and stay with me. He has a goal of BQ; 3:10:59...
We're doing great on the pace, within a few seconds at the 10k and I decide to pick it up a little to close that time gap. We get from 20 seconds off to less than 5 by mile 11 and we're cruising. At 11 I see Beth and Ken (Aloha head coach). Ken joins us up around 12 for a half mile and I'm feeling relaxed and also feeling like I'm really holding back the pace, but I want to help Alex and 3:10 is my goal. At the half way, he has to jump into a porta-potty and I remind him to stay relaxed and keep focused, slowly work back to the pace group.
I take off dropping from 7:14 ave to 6:54 ave and by St. John's bridge I'm 1:20 ahead of pace. I lose 20 seconds on the bridge, which is OK... that was by design to recover and take the "hill" easy. As I cross the bridge, another friend sees me and his encouragement helps me pick it back up again. By now I'm passing a lot of people that went out too fast (been there, done that). At 20 I'm about 1:40 ahead of pace and that's the largest gap I have on the pace group. Around 21, one of the other coaches joins me for about a half mile and the conversation is a nice distraction from not being able to feel my feet. By now it had rained a lot and at 50 degrees, my feet were cold and my fingers were a little numb too.
Greely was a nice feeling. I'm now past 22 and feeling good. I can relax the downhill and not work too hard for a mile or so. Up to 24 I'm back and forth with another runner and encouraging her, she's trying to get under 3:10 for BQ too. Old pharts got it good with that extra 10... I've also slowed back down some, feeling tired, but knowing all I have to do is keep running and I've got BQ.
Over the bridge, around to Front, and we're about 1.5 from the finish. I stil look good, and really, as Vera would agree, that's all that matters. I see Beth again with Karen and Malcolm Costello (at mile 1 I could hear Karen asking if he'd seen me yet right as I was passing in front of her... lol) and it's a pretty emotional moment... seriously. I tell Beth to watch for Alex becuase he's going to need the push at the end.
I cruise through the finish, tired, elated, and done... I turn in time to see the gal that had been with me make BQ, and a few seconds later Alex also crossed for is BQ. I never was in doubt about not making 3:10, it was all positive. On top of getting my BQ, I also helped a few others by encouraging them along the way.
Still have my toenails, lost a little skin, hamstrings are done... but I feel great... and I'm shipping up to Boston!
Sunday, September 14, 2008
Running is my life
I was asked this question (while reading Runner's World on the bus), "coach, do you live and breath running all the time?" Well, yes... at least for the moment it is my life. I run on my own, I coach a great group of kids and run with them, I read running, I think about running... I am running...
Running centers me. It keeps me grounded and focused. I used it when I was working for stress release and to think through problems. It is something that gives me purpose these days and a means to take a break from the job search.
Besides... I am three weeks away from the Portland Marathon. This will be #3 in a year. I'm not as focused on the training as I have been in the past. Right now I'm just trying to keep up mileage and stay free from injury. Knock on wood...
In 2 weeks we have the Nike Pre-National XC meet. It'll be a conflict of interest for me... SEHS will be there (go Axemen!), but so will my Warriors. Too bad McChesney is down south for a different invitational...
I run because I can. And as long as I can run, I'll never stop.
Running centers me. It keeps me grounded and focused. I used it when I was working for stress release and to think through problems. It is something that gives me purpose these days and a means to take a break from the job search.
Besides... I am three weeks away from the Portland Marathon. This will be #3 in a year. I'm not as focused on the training as I have been in the past. Right now I'm just trying to keep up mileage and stay free from injury. Knock on wood...
In 2 weeks we have the Nike Pre-National XC meet. It'll be a conflict of interest for me... SEHS will be there (go Axemen!), but so will my Warriors. Too bad McChesney is down south for a different invitational...
I run because I can. And as long as I can run, I'll never stop.
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