EM Runs #25, 26

Ran twice last week after the race, 3.5 on Tuesday and same again on Friday. Tuesday's run pretty much sucked; I felt low on energy (probably just needed more calories and a little more sleep) and pretty sore (right quad, achilles, foot). Having doubts about the new shoes but not going to give up on 'em just yet. Stretched.. and stretched.. and stretched, my quad and foot for a couple of days and they feel much better now. For Friday's run Toni joined me, I had more energy, my body felt better, it was sunny and relatively warm (about 50 deg), so much better overall. Took easy pace both days, probably 9:30 min/mile on Tues & 10 min/mile on Friday. Planning a long run at some point over this long 3 day weekend.

Truffle Shuffle '08

Nearly every time I go for a run, I end up adjusting my right foot in my right shoe a couple of times. It just doesn't seem like it fits that well. And for months my right achilles heel has been bothering me. After some extensive detective work, it led me to the possibility that both problems were somehow related (ok so I knew they were probably related, or at least one was making the other worse, but I didn't do anything about it), so I finally bought new shoes on Saturday. After trying a couple of pairs, the guy at the running store had me try on a pair of shoes with extra stability, and I loved em. Never mind that they're funky looking, heavier, and you can probably hear me clonking around from a block away, but they actually seemed to fit BOTH my feet and they felt great. I wouldn't normally wear new shoes for a race just 24 hours away, but I was excited to try out the new shoes, so I wore 'em around for a few hours Saturday night and decided to go ahead and wear them for the Truffle Shuffle 4 mile race on Sunday..

To the race..

A rare afternoon race, so we actually got to sleep in. There was a 2 miler at 1 and a 4 miler at 2. I was registered for the 4, but showed up to cheer for some friends for the 2. It was a warm, sunny, gorgeous day. Um, Saturday that is, so naturally it was cold, cloudy and damp on Sunday. Course it is February so I wouldn't want it any other way. Haven't run a race since the Thanksgiving Turkey Stuffer, so I was pretty excited. And of course there's always a little nerves.

The gun went off and off we went. They had us at the starting line for about 10 minutes longer than expected, so I think my anticipation and adrenaline got the best of me at first and my first mile was 30-40 seconds of where I wanted to be, which is a pretty big difference. I figured it was gonna be difficult then, but I decided to try and keep the pace as long as I could, which wasn't long. After about another half mile I was already tiring. And pissed at myself for starting too fast. Fortunately my mental toughness is a heck of a lot better than it used to be, and I just kept trucking. It was hard, but I persevered and had a pretty good time on my final mile. Hearing Toni and my friends Leslie and Tracy at the finish line helped me bring it home strong and I beat my goal time. I had a couple of goals, one of which was to beat my last year's time of 30:21, which I knew would be no problem. I wanted to go under 29:00, and if I was feeling really strong, to try and come in under 28:00. Considering I'm training for a marathon, I don't put too much emphasis on speed, but I still love to run fast. Thanks to my last second kick, I finished in 27:59.2, so I was very, very happy. And extremely exhausted. But it was worth the truffle! Here's my mile splits.

1st mile - 6:31
2nd mile - 7:04
3rd mile - 7:20
4th mile - 7:04

Total time - 27:59.2. Avg pace - 6:59.8
Awesome.

EM Runs #22, #23

2 runs last week, on Wednesday (3.5 miles) and Friday (5 miles).

They're done.

Moving on.

Looooong Run

On Sunday morning Toni and I headed down to Alton Baker for our longest run to date this year, a 14 miler. The weather was decent for a winter day; about 40 degrees, mostly cloudy, damp from a rainy night but we were mostly spared from the rain during the run. We started off with a six mile loop together on the paved river trails, taking it fairly easy, stretching and walking a couple times. After a quick gu and water break at the car, I ran ahead, picking the pace up, for the four mile Prefontaine bark trail loop. I was feeling pretty tired and a bit sore, particularly my right achilles heel at this point, but I had no intent of stopping. After another quick break at the car for water, gu, a quick stretch and words of encouragement from my girlfriend, who wasn't able to run the whole way but did a great job with 8.5 miles despite recent sickness and missing a few runs, I ran the 4 mile bark trail loop once again, at nearly the same pace as the last four. I was exhausted and definitely pretty sore from what was a pretty challenging run but I am glad that I was up to the challenge. Plus it was worth it for all the nachos I engorged on during the Super Bowl (Go Giants!!)
Here's the runs stats. (ps - run time = time spent moving, ie running or walking but not stretching)

6 miles - 63 min run time (10:30 pace)
4 min stretch
4 miles - 33:20 (8:20 pace)
5 min stretch
4 miles - 33:40 (8:25 pace)

Total distance: 14 miles
Run time: 2 hours 10 min
Avg pace: 9:17 per mile
Total time (including stretching) : 2 hours 24 min (10:17 pace)

Happiness is a Warm Run

Ok it wasn't warm. But... It was nearly 40 degrees. And rainy. Compared to running in 29 degrees and snow, I'll take it.

I love running in Oregon weather.

5.6 miles on the Willamette river trails
48 minutes
Avg pace 8:34 min p/mile


Awesome.

Run Fast Get Warm

My latest excuse for missing a run is the weather. But we don't get eight inches of snow on the ground around here too often either, so I don't feel too bad. Besides, I got to chase Toni around with snowballs, which was surprisingly hard work! It cleared up enough for me to get a 4 miler in today... Cold, dark (but it won't be too long before it will be sunny out long enough in the evening to avoid that), and wet, but it made me run fast. A little too fast, as I shoulda focused on warming up more and taking it easy at first, but I have no interest in a little slow jogging when it's 32 degrees out and snow's on the grass. All I could think about was Run Fast Get Warm. 4 miles in 31:20 run time, avg pace of 7:50. Felt good, right achilles a little tight. Standard.

It's snowing again. Pretty unusual around here but I love it!

Unless I can't get out of the hilly driveway again.

Catch Up #1

Okay I am back.

Well I didn't really go anywhere (that far at least), but I've been really busy with, you know, life.

As far as runs go, I am somewhat ashamed to say that I've only done two in the last eight days. And they weren't even that long. Not that that is terrible or anything, but I am trying to train for a marathon here and I do want to actually RUN the marathon.

But they were good runs.

Last Thursday I ran about 6 miles after work. It was sunny and clear, cold (about 34 degrees I think), and I pushed the pace knowing I wouldn't run much in the next week. Time was about 50 minutes flat, 8:20 per mile. Felt good but right achilles pretty sore, so come to think of it I needed the time off.

Last night I intended to run. I got as far as driving to the park, turning my car off, and was about to change right there (it was already 7:30 so plenty dark) in my car despite it being about 30 degrees cause I was desperate for a run, when I decided to call Toni first. And she was really sick. So I promptly decided to abandon my plans and I drove 70 miles north and spent the night in Independence. Which leads to my...

5 mile run today from Independence into Monmouth and back.. (Side trivia: Monmouth was the last Western dry town - as in no alcohol - as in no alcohol allowed despite the presence of a university - weird huh??? til they discovered the joys of alcohol consumption in '02 which ended all that). 2.5 miles out in 22 min (8:48 pace), 4 min stretch, 2.5 miles back in 20:30 (8:12 pace) . Total run time 42:30, avg pace was 8:30. Felt great, no achilles soreness.

And that makes Eugene Marathon training runs #19 and #20.

And that's all the time I have for catch up in this post... More on the way.

Hope you can handle the suspense.

EM Run #18

Ran a easy recovery run on Monday. 3.5 miles in 31:30, 9:00 m/mile pace.

The weather girl on tv over the weekend had predicted no rain for the next week, so therefore it was no surprise when I opened the door after work and was practically pushed back inside by the strong winds and torrential rains.

Fortunately I've lived in Oregon long enough to know that the weather forecast is frequently iffy, at best.

12 Miles

Saturday morning dawned bright and early. And Toni and I dragged our butts out of bed about three hours later. After a little cereal and coffee we went to Alton Baker Park for a long 12 mile run, my longest of recent training yet. It rained.. the sun came out for a while... the clouds reappeared... And it rained again. Repeat a few times. I loved it.

I got a new album off of emusic called La Radiolina, by Manu Chao. If you like (latin, rock, punk, ska, reggae, - ie fill in the blank) and don't have it, get it. I can't get enough.

The miles went fast. We ran a double loop on the Prefontaine bark trail and on a section of the cement river trails, ending back at the car half way. I backtracked from there while Toni ran the bark section again. Stats:

6 miles out in 63:00 (10:30 pace)
9 minute stretching, water, gu
6 mile back in 50:00 (8:20 pace)

Total: 12 miles in 1 hr 53 min run time (9:25 pace)

I was exhausted but happy.
Another good run!

EM Run #17

On Thursday I headed down to the river trails for a 5 mile run. Although it's still dark on my evening runs when I work 'til 5, I did notice that it wasn't quite totally dark yet when I got off work. It might be the beginning of January, but it still gives me hope that spring is on its way. Temp was mid 40's and rainy. 3/4 mile warmup, followed by 4.25 miles at 8:30 pace. Felt good.

As you may have noticed, today is not Thursday nor even a next-day post of Friday, but rather a 2-day-late slacker post. Therefore it is in fact Saturday, Jan. 12th, otherwise known as NFL Divisional Playoffs. Go Seahawks! And also my fantasy football team, although I wouldn't bet on my chances going against Phil today, who has a more-studly-than-me lineup.

In the meantime, I'm off for a 12 mile run before gametime.

Damn that seems like a long ways to run.