It ain't Chinese algebra!

8 miles on the hotel treadmill in Pendleton. I just didn't want to deal with the hills by the hotel.

Lunar (414)

Nada

Final run before the race.  Ran easy for most of the run with a few strides thrown in for good measure.  Now it's off to Eugene to watch the Pre track meet.  Hopefully the mens 5000m will live up to expectations.

Boston (459) 

I signed up for this race about a month ago and had dreams of hitting a sub-1:10.  One year ago I ran a 10 mile race in 5:12 pace and felt like I could have easily maintained that for another 5K so I don't think a 70 minute half marathon is out of reach.  Having said that, a lot can happen in 12 months and I've had two different injuries in that time so needless to say, my fitness has varied over the months.  I feel pretty good right now, but I've been pretty stagnant with my training--it's just been a lot of base building with very little interval and tempo workouts mixed in.  Yeah, I've ran a couple 5K's in the past two months and while I'm sure they helped, that's not the best preparation for a 13 mile race.  So anyway, a sub-1:10 was probably a little un-realistic today but it was worth a shot.

So about the course...  If there is anyone out there that wants to run a legit half/full marathon PR, this is it.  The race is run around Sauvie Island, 10 minutes NE of Portland.  It's a loop course with the starting line at 26 ft above sea level.  Yup, 26 ft.  It's flat for the first 2 miles and then there is a slight rise (maybe 30 meters long) and then it's flat the rest of the way.  No hills, no rollers, nothing; hence the name of the race being the Foot Traffic Flat.  BUT, with the race being on an island, there is only 1 way on and off (other than boat of course) and that makes for a pre-race logistical nightmare.  I left my house at 4:30 and got to the starting line just a bit after 5 in order to avoid being stuck in traffic when the gun when off.  I wish others would have done the same...

The full marathon started at 6:30 and the half was to follow at 6:45.  At 6:41 (and after a 2 mile warm up) they announced that the half would start at 7:00 to allow those stuck in traffic the chance to park their cars and get to the starting line.  I'm looking around and seeing hundreds of people ready and waiting to race.  The half was capped at 2300 runners and there are at least 1800 people ready to go.  Why do those who made the effort to get there on time have to wait for the minority who didn't?  It's chipped timed, so does it really matter that they don't start with the rest of us?  Frustrating.  At 7:00 they announced 'just a few more minutes and then we'll get started..."  Again, why cater to 100 more people (at the most) at the sacrifice of the 2000 that are ready to go?  I just don't get it.

So sometime around 7:05 we lined up to get the race started.  They announced that those running a 5:00/mile should approach the line first, 5:30/mile next, followed by 6:00/mile and so on.  I really appreciate it when races do this to avoid a cluster of a start.  It would help if others paid attention.  I'm on the front line as I figured I was top-10 or so.  Lined up next to me are two homeboys dressed as such; baggy basketball shorts, bandannas on their heads, Top Gun-type sunglasses, iPhones on their arms and shirtless to show off their 20+ tats all over their chest, back, shoulders and arms.  Best part of all is their rocking the newest Nike 'kicks' that are white as can be and not even laced up.  So my two biggest pet-peeves happen this morning; late starts and a starting line cluster.  Anyway, I digress...

I was shooting for 5:20's each mile and figured I could try and run even splits on such a level course.  First 3 miles are 5:22, 5:30 and 5:26.  Clearly I'm not on pace for my goal but I'm feeling okay and I begin to try and pick people off in front of me.  After the first mile I was in roughly 15th place and by mile 3 perhaps 12th.  Not sure.

With miles 4 (5:16) and 5 (5:24) I was between runners and going at it alone but I could tell I was gaining on a group of 4 guys 100 meters ahead of me.  Miles 6 (5:11), 7 (5:19), and 8 (5:19) I was able to catch 1 guy per mile and found myself in 9th place and that's where I stayed until the finish.  Mile 9 (5:24) and now the course is out of the shade and in the direct sun for the final 4 miles.  Right now I'm thinking I'm SO glad I'm not running the full marathon as the temps are heating up.

Miles 10 and 11 were long and short, respectively (5:38 and 5:05).  The 5:38 was a shocker as I knew I hadn't slowed down that much (it felt like I'd actually picked up the pace and should have been around a 5:15-5:20) and the 5:05 was laughable as I was now feeling the effects of poor training.  Either way, at 11 miles I was sitting at 59:00 and I still felt like a sub-1:10 was doable.  A long shot but it might happen, right...

Nope.  Not today, anyway.  Mile 12 was a 5:25 and mile 13 was a struggle in 5:37.  I just didn't have an extra gear to shift into despite my mind telling my body to do so.  Or maybe the signals got crossed and my body thought it was supposed to slow down, not speed up.  Here is where my proper training has kicked in before and today there just wasn't anything.  Final .1 in 40 seconds, so I slowed down even more.  Fantastic!

So now that I'm done typing, perhaps this all sounded negative.  My bad, because it shouldn't.  I'm pleased with the race and pleased with the time.  It's a PR by 3 minutes so that's good.  I just feel like I missed a great opportunity on a great course to run a lifetime goal.  Oh well.  There is always next year.

2 miles to cool down after the race.

Lunar (416)

Type A (262)

I guess it's time to get back to running.  The three day break was good, both mentally and physically.  I was sore Monday and felt the rest would do my body some good.  As for Tuesday and Wednesday--mentally it just wasn't there.  Today felt really good though and I'm ready to put in some focused training for the Portland Marathon.

VFF (119) 

10 miles on the Tigard HS loop.

Boston (469) 

18 miles this morning; 13 by myself and then 5 with Andrea and Ryan on their bike.

Lunar (434)

AM: 10 miles on the Tigard HS loop.

Boston (479)

PM: 10 miles around Tualatin HS.

Old Shoes

AM: 6 miles in the park with fivefingers.

VFF (125)

PM: 9 miles around the park in Tigard.  Pretty hot out and I didn't eat enough in the last 24 hours so I was ready to be done after 63 minutes.

Cumulus (392)

13 miles after work in 88 degrees.  It was brutal.  I stopped for water @ 20 minutes (park), 40 minutes (HS), 60 minutes (pool) and 80 minutes (fountain).

Type A (275)

AM: 6 miles @ the park in fivefingers.

VFF (131)

10 miles on the Tigard HS loop.

Boston (489)

20 miles this morning, but they came in phases; 6 miles pre-race, 3.1 mile race, 6 miles pre-awards and 5 more miles post-awards.  Get then any way you can, right?

I had a choice between two different races this morning.  The first was a 5k @ Tualatin HS, less than 2 miles from my house and the winner received a free pair of shoes from Road Runner Sports.  The second choice was a 5k @ Bush Park in Salem where the award was a ceramic plate as the race was in conjunction with the Salem Arts Festival.  I'd ran this race in 2007 and despite leading for 95% of the race, an extra wide turn at the end cost me the win as the second place guy made a straight shot for the finish and beat me to the tape.  Also going into the decision was the fact that I wanted to race in fivefingers and this course was made for these shoes.  As such, I passed on the chance for new shoes and headed for Salem with my fivefingers in tow.

Left the house @ 5:30, got to the race @ 6:30 to sign up and then put in 6 miles for a warm up.  My legs felt...dead.  Oh well.  The course isn't PR material and I just wanted to have a good experience with no wrong turns this time around.

I changed my shoes and stretched a bit, then lined up with the others @ 7:45.  There can be a bottle neck at 400 meters so I jumped out quickly after the gun sounded.  I took the lead from the start and....that's how the race played out until the finish.  I was followng two guys on bikes as there were many twists and turns so it was helpful to be following someone (but I could have gone without the dust they were creating.  No biggie.).  It worked out that I ran 13 seconds faster than in 2007 so that's something positive.  Splits were all over the place though (5:06, 5:29, 5:09, 28).  Perhaps the second marker was a bit long, although that was the mile with the tough hill and I may have just lost focus during the middle section.  Hard to say...

So yeah, it was a really fun course--what a xc course should be.  And I loved the feeling of racing in fivefingers, especially on the trails.  Not so much on the pavement...

I finished and ran 1 more mile in my fivefingers and then 5 more around Salem while I waited for awards.  The awards and prizes were top-notch--I'm pleased with my decision to race in Salem.

During the awards I met a couple guys who work as shoe developers for Nike.  Had a good chat with them about fivefingers, Born to Run, etc.  They were pretty cool--in fact, they brought a camping stove, frying pan and pancake mix to make pancakes during the drawn out awards.  Pretty good idea and very tasty!

Spoke to another guy (Ryan White?  I'm horrible with new names) who was from SLC and visiting his parents in Salem.  He asked what it takes to get better/faster and I simply put it as 'it's all about the miles.'  I guess I'm fully converted to the FRB.  In fact, as he's from Utah, I told him about the blog and perhaps he'll join.

Anywho, 5 more miles after awards and by then I was thirsty, hungry, tired, stiff, etc.  Time to stretch and then enjoy a fantastic weekend!

Lunar (450)

VFF (135)

AM: 11 miles on the Tigard HS loop, plus a bit more around the neighborhood.  Off to Pendleton for the next 2 nights.

Boston (500)

PM: 9 miles in Pendleton.  It was HOT.  88 degrees and it just about killed me.  I know that doesn't sound like much, but I'm still running in low 50's in Portland each morning.  I soaked my head before leaving the hotel and that lasted all of 5 minutes and then I was dry.

After a grueling 45 minutes (I kept burping lunch which made me want to puke) I found some water.  Drinking helped internally and I threw water all over my body which helped until I got back to the hotel.

Cumulus (401)

AM: 10 miles around Pendleton.  I considered running on the hotel treadmill as I didn't want to deal with the hill but I ended outside anyway.  Felt okay.  Just okay. ;)

Lunar (460)

PM: 10 miles on the hotel treadmill.  I didn't dare compete with the heat again today.  HBO was playing Kung Fu Panda which passed the time nicely.  Jack Black is becoming one of my favorites.  Anyway, 7 miles easy and then the last 3 were a little quicker (6:00, 6:00, 5:40).  Finished with a 7:02/mile average.

Cumulus (411)

I went back to the Great Pacific again for dinner tonight (same as last night).  I had the same waitress and ordered basically the same as Monday's dinner; 2 EAS protien drink (20 oz), large salmon ceaser salad, sandwich (peanut butter, banana, honey).  After taking my money she asked 'so uh, do you eat all your food here or take some home with you?'  I told her I had just ran 10 miles, after running 10 miles this morning, and that I was hungry.  She looked back at me like (fill in the blank) i.e. I had 3 ears, I had 6 eyes, I had cauliflower growing off my forehead, etc.  What do you say to a non-runner to not sound like a freak?

AM: 8 miles on the treadmill.  It was rough!  I started out with a 8:00 mile and it felt like a sprint!  I slowly eased into it and eventually my body woke up.  By the end I was down to 6:50/mile pace.  Working my way back to Portland today.

Lunar (468)

PM: No run tonight.  I just didn't want to deal with the heat.  But I did sign up for the Portland Marathon.  Only 128 slots left when I secured my entry.  Talk about going down to the wire... 

AM: 10 miles at the park in my five fingers.  Very enjoyable run as always.

VFF (145) 

PM: 7 miles around Ryan's loop without Ryan. ;)

Old Shoes

Only one run today.  I'm tired.  I ran the Tigard HS loop and both hips were feeling the effects of last nights run in worn out shoes.  As such, they are now retired.

Cumulus (421)

18 miles this morning in Vancouver, WA.  I ran the first 7 miles with my father and Jason--good company as always.  After 7 miles I grabbed some water and ate a few sport beans and then started the tempo portion of the run.  I was shooting for anything under 6:00/miles and it turned out pretty good.

• 5:54
• 6:00
• 5:41
• 5:51
• 5:38
• 5:50
• 5:47

I was originally only going to go 6 miles but I felt great and wanted to keep rolling so I added 1 more.  Fantastic way to finish off a week of very high mileage (for me anyway...).  I cooled down with 4 more miles and I was beyond ready to be done at that point.  Very thirsty as the temp was really starting to climb quickly and I hadn't drank/ate much of anything (2 swallows of water and maybe 5 sport beans.  I'll have to plan better next time.

Tigard HS loop, plus a section around the Home Depot in Tigard.  My legs felt snappy this morning and I felt like I could go forever.  Too bad my day had to get started and I had to stop my run after 13 miles.

Boston (513)

Late night + early morning = tired.  I ran 6 miles followed by 5 miles with my dad through the Tigard park and then 2 miles solo again.  Just one run again today but maybe a double Wednesday or Thursday?  Hope so...

Lunar (499)

Similar run to Monday; Tigard HS loop with a bit added on near Home Depot.  I ran in new shoes today--Max Moto 7's.  They felt better than I thought they would so soon out of the box.

Moto (12)

AM: 7 miles with my dad around the Tualatin HS cross country course.  My parents return to Utah today. While I haven't been able to run doubles the past few days, their visit has been great and worth missing some running. It was their first visit to Portland since September of 2009. Hopefully they make a return visit again soon.

Lunar (506)

Pretty much the same course as both Monday & Wednesday. Ran around Tigard HS with a bit more to Home Depot. Pretty boring but that's normal for Friday.

Boston (528)

I was all over the place this morning.  I just couldn't seem to find a course that sounded fun to run.  I eventually found myself in Lake Oswego, running past the HS and into downtown.  It was 10 miles to the Starbucks where I stopped for a bathroom break and stretched while waiting in line (strange to be in line for a bathroom at 8 am but there were a lot of runners out this morning).  To be expected I suppose with Foot Traffic close by.

Anyway, from there I started the tempo portion as I made my way back home.  I ran a new course home--basically straight south toward I-205 and then west to the Tualatin hospital at Walkers convenience store.  The first 2 miles were 4-6% incline. Ugh!  Not a fun way to start a tempo workout.  The 3rd mile was nearly the same decline and the rest was rolling and flat to Tualatin.  I wanted to get 8 miles of sub-6 pace in the bank but figured if I felt good I'd extend it to a full 10 miles.  After the 8 miles I wasn't feeling great, but not horrible either so I kept plugging away, figuring I'd get home faster if I stuck with the quicker pace.  Tempo portion completed in 57:44 (5:46 average/mile).

I was exhausted by the time I finished.  Its been a while since I ran a solid 20 miles and even longer since I hit a 10 mile tempo.  Glad to have it in the bank and excited about the confidence boost I gained.

Cumulus (441)