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Week starting Nov 07, 2010

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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

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
63.50
Max Moto 7 Miles: 33.00LunarGlide (White/Red) Miles: 20.00Type A Miles: 10.50
Total Distance
10.00

45 degrees this morning with no rain and a slight wind.  I felt good throughout as I ran past Tualatin HS, Horizon HS and over the freeway.  Same route home.  As soon as I finished my right hip locked up, or my right hip-flexor to be more exact.  I'm not sure how to describe it... not 'tight' or 'sore' or 'stiff.'  Like I pulled it or something.  Who knows.  I'll roll out my legs tonight and go from there.  Maybe I should have taken more time off after the marathon?

Max Moto 7 Miles: 10.00
Add Comment
Total Distance
10.00

My hip-flexor felt much better today.  I'm not sure if it was from rolling it out last night, the ib, or maybe it was the peanut butter m&m's.  Who knows?

10 miles up Boones Ferry to Tualatin HS, 3 miles around the track and 1 loop on the XC course, then home.  It rained the entire time so I was pretty wet by the time I returned. 

LunarGlide (White/Red) Miles: 10.00
Comments(2)
Total Distance
10.50

I'm pretty happy with today's workout.  It has been 3-4 months since I've done any dedicated speed work, instead using races to fill that void.  I'm certain that by incorporating some quicker workouts, even just once a week, I'll see positive results and avoid burning out at the end of races.  As the winter months pass and I eventually target my next marathon, I'll include long tempo runs but for today was about getting the ball rolling so I made my way to the Tualatin track.

5 miles for a warm-up and then a mixture of 400m and one 800m for good measure.  After each interval I jogged 400m (way too much recovery, but again, today was just a start so no biggie).

1. 1:22, 1:46 recovery

2. 1:19, 1:44 recovery

3. 1:21, 1:47 recovery

4. 1:20, 1:47 recovery

5. 2:37 800, 1:57 recovery

6. 1:13, done.

So the times were out of this world fast, but it's a beginning so I'll take it.  I think I'll shoot for every Wednesday being some type of tempo/interval/speed work of some kind to maintain some leg turnover during the next couple months.  Finished with just under 3 miles for a return trip home.   

Type A Miles: 10.50
Add Comment
Total Distance
10.00

I ran a version of Ryan's loop this morning.  My legs felt a little sluggish from yesterday's run but that's to be expected.  It wasn't raining this morning and it was below 40 degrees which gave me a chance to wear my calf sleeves for the firs time.  They felt fine; I'm not sure what I was expecting but they felt good nonetheless.

Max Moto 7 Miles: 10.00
Add Comment
Total Distance
10.00

10 miles.  Again.  This week has been pretty...consistent?  So it goes sometimes.  I ran the usual route to Tualatin HS and then a few miles around the track and XC course, then home.  I feel kind of 'blah'.  Not sore, not tired, not injured.  Just blah.  Not sure what's going on.  I'll be running somewhere new tomorrow so maybe that will liven things up a bit.

LunarGlide (White/Red) Miles: 10.00
Comments(2)
Total Distance
13.00

I still feel 'blah.'  I managed 13 miles this morning on an out-and-back course near the Portland airport (was staying at a nearby hotel).  The first 6 felt nice and easy but as I turned around, I realized it was because I had been running with a slight wind to my back.  It made the return less than enjoyable, although it was pretty cool to watch planes take off and land in the early morning hours. 

Max Moto 7 Miles: 13.00
Comments(3)
Total Distance
63.50
Max Moto 7 Miles: 33.00LunarGlide (White/Red) Miles: 20.00Type A Miles: 10.50
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