Road to Recovery

Since my last post on September 20 things have gotten a bit interesting. The following weekend I went out to do a 15 mile run at Fort Stevens after a few really good 4-7 mile runs during the week and strained a calf muscle. I was only 2.15 miles into the run and had to walk back to the camp site. Denise was able to run a great 15 miles that day with her foot taped and ran another 20 this past Friday.

We both continue to undergo PT and this past Saturday I was able to run 18 miles at a time 3 minutes better than my best time for that distance. Had a fair amount of discomfort at the end of the run and took a bath in cold water only with a bucket of ice added to make it even colder!

Since I cannot run during the week while going through PT and "rest" I do a hard hour on the bike each night keeping my heartrate around 145 for the duration. This allows me to continue to build lung and heart capacity for the stresses of a marathon. PT is going well and includes ultrasound therapy, ice massages, regular massage, electric stimulation in addition to stretching and strengthening exercises. Last Monday I would have rated my physical level at 5% of where I was a few weeks ago but 9 days later would call it about 70%. Will go to PT again this Thursday and again next week Monday and Thursday while trying to run 13 miles this Saturday. Also have accupuncture scheduled next week with Ivan and a massage scheduled early the following week with Lorna.

We leave on Thursday October 22 for the race on the 25th! Congrats to all that ran the Portland Marathon including Dee Dee, Mark, Curt, Cecille, Stephanie, Mehgan and Mary.

Finally, I have added my friend Mary recently diagnosed with cancer to my training shirt and John, brother of a client that passed away last week. Please pledge if you can so we can make a difference in the cancer fight.

Mid September

Yesterday was my longest run since 2002 at 24 miles. I am still on track with the F.I.R.S.T. training program and each run is being run at the recommended distance and speed/time. Last weekend I ran the Ridge Run 1/2 Marathon in Ridgefield and for the third month in a row ran a 1/2 Marathon in a time of 1:47. This was incredibly hilly from mile 7 to 12 and was far worse than the Lacamas Lake 1/2 Marathon. It was a smallish field at about 65 and I came in 8th overall but fifth in age group as the 40-49 year olds dominated the race.

Denise has been suffering from pain in her foot. She saw Ivan at Meridian Therapeutics this week for accupuncture and then Gary Chiotti at Broadway Foot Clinic. She was diagnosed with fairly severe tendinitis and Gary taped her foot and put in an arch support as well. He said it is ok for her to run but that it will not really heal until she takes 3 to 4 weeks off. With 5 weeks to the Marathon this isn't going to happen until it is finished. Denise ran 10 yesterday and 10 the week before and was mostly pain free during the run but it hurt considerably after. Please be in prayer for healing for her foot and that the pain goes away as we enter the homestretch.

We have received a few more pledges but really need to hit it hard these last 5 weeks. Last night I was at a benefit for the Ray Hickey Hopsice House and had a great time playing bar tender for the first time ever. The event was very well run and they raised a lot of money for an important cause and everyone had a great time.

Labor Day Weekend

It is raining like mid-February but at least it is warm. I just finished a 20 mile run in a PR of 2:47. This week I had one of my best track workouts with PRs at 1 mile (6:23); 2 mile (13:25) and 800 meters (2:54) and had a tempo day that was ok at best (shouldn't have had drinks with dinner the night before - bad planning).

Denise is currently out running her longest run ever - 16 miles - and it will be interesting how it goes with this nasty rain. She has been having a little bit of foot pain this week and it appears it is from a new pair of shoes. She wore her old shoes all day yesterday and was pain free this morning so I hope it goes well.

Last weekend I ran 18 and Denise ran 12. Today's run also marked a milestone as I went over 1,000 miles for the year with a total of 1002. Denise's run today will mark a milestone for her as well as she will go over 500 miles for the year!

The training for both of us is going very well and we couldn't be more please with the F.I.R.S.T. program. We did find out yesterday that both Paul Bate and Curt Frazier are not going to make the trip to DC after all. They were the ones that encouraged us to go so we are pleased for that but will miss them.

Finally, the boys started kindergarten this week and it was a milestone of a different variety. How did they ever get to be so grown up so quickly. Boy do we love them and who they are growing into. Have a great Labor Day weekend!

The Beach

This past weekend we went camping on the Long Beach Peninsula with the boys and our friends Rick and Stephanie. The weather was spectacular and we spent some time at the Long Beach Kite Festival which was totally amazing, watched Rick fish for perch from the beach while the boys played in the surf and tide pools and I squeezed in a 20 mile run in 2:52. The run took me from Klipsan Beach to Ocean Park across the peninsula to Oysterville then looped back to Ocean Park for the return to Klipsan. It was a really nice run with little wind and temps in the low 50s.

Yesterday was another tempo run of 6 miles and since signing up for the marathon I have now run 642 miles. Denise did her longest run yet last Friday at 14 miles and just left the house to do an 8 mile tempo run. This weekend she has a 12 miler and I have an 18 miler.

Off to spend time with the boys before heading to the office.

Hulaman 1/2 Marathon

This past weekend was the Hulaman 1/2 marathon in Forest Grove, OR. It was a lot of fun for several reasons. I spent a few years in Forest Grove in elementary school and had the chance to show Denise and the boys where I went to grade school, our old house, and some of the local settings.

The race was part of their 1/2 Ironman course and there was also a sprint-tri as well. With us deep into the marathon training I decided to leave the bike and swimsuit alone and focus strictly on the half marathon. My finishing time was 1:47:13 and was good enough for 37th overall and 3rd in the men's 45-49 age group (got a cool crystal wine glass with the hulaman as my prize). The time was a new PR but the last couple of miles were really tough just like at the Lacamas Lake 1/2. Got to figure out a way to push through this. When I am on my 18-20 mile funs I don't get this feeling so need to be able to get through it on race day.

Yesterday I did 7.5 miles along the harbor in San Diego and Tuesday I did 6 miles here in Camas. Last week we were in Peachland, BC (near Kelowna) and I ran 9 and 6 miles while there along the Okanagan Lake. Denise and I also got in a couple of 12.5 mile bike rides. It was very beautiful. Time with her and the boys was great and we spent time with her brother, sister, father and extended family.

Denise is out running 14 miles this morning and I am running 20 miles tomorrow in and around Ocean Park, WA on the Long Beach Peninsula. About 9 weeks to go!

What do you do after running 20 miles?

Yesterday was my longest run in almost 7 years. My training program called for a 20 mile run this weekend and we were quite busy with lots of fun events so that meant getting out at 5 am yesterday. There really are not that many people out and about at that time - not just runners - anyone!

The weather was actually great and I got to see the sun come over the mountains at about mile 7. Felt good the entire run and had my fastest miles on miles 19 and 20 and beat my time goal by 3 hours (2:57:01). Denise ran 8 on Saturday and I did 4 as part of the LBC Summer Oasis series, we then hosted about 28 people to a big pancake breakfast with muffins, yogurt, eggs, cheese, fruit, milk, juice and more. Denise did a great job and everyone got plenty to eat after running, biking or walking.

After the run yesterday we went to friends for a party and ended up playing volleyball. That seemed like a fitting way to relax after running 20 miles. Then this morning was a 10.5 mile bike ride along the Heritage Trail and Lacamas Lake.

After last week's half marathon on Sunday I did 6.25 miles of tempo run on Tuesday and 6.5 miles of speed work at the track on Thursday. Monday and Wednesday were bike days and Friday was one of those rare rest days. Total training miles are now at 545.5. Next event is the Hulaman 1/2 Marathon in Forest Grove on 8/16 if it is not too hot then the Ridge Run 1/2 Marathon in Ridgefield on 9/13. This week will be a tempo run, track work and an 18 mile run on Saturday before my niece's wedding. I will be in Central Oregon Thursday and Friday and am hoping to get a run in there Friday if possible.

Lacamas Lake 1/2 Marathon

Yesterday was the Lacamas Lake 1/2 Marathon. It was the culmination of much training and planning in this preparation phase for the Marine Corps Marathon. The course was difficult due to elevation changes - total climbs were over 3,000 feet with 4 pretty tough and steep hills. (Amazing what your GPS watch tells you).

We had many friends participating in the race and are starting to see familiar faces at each race as we do more of them. Runners are a very interesting and supportive community. Thanks to Denise's sister Sheri for helping with the boys all week as we ramped up our training, Saturday while we rested and Sunday while we were at the race. They were there at the finish line as I came across and for Denise and for Mom.

I finished 94th out of 635 (top 15%) at 1:47:43 a PR by 8:16! Thrilled about that even though my goal time was 1:45:00. Denise in her first 1/2 marathon ran a 2:19:41 and Mom came in at 3:57:56 in the walk portion of the event. Bill and Vickie Fouch did the four mile run with their son's Jack and Luke running together as a family. Patti Lindstrom did the walk with Mom. Dee Dee Brabec did her first half marathon and ran the first 4 miles with Denise. Curt Frazier ran a good race in 2:09 and thought the course designer was a sadist.

All in all this was a total blast but it was the hardest 1/2 I have run due to temperature and course. Looking forward to one or two more as part of the marathon preparation. This week doesn't get any easier with a 6 mile tempo run tomorrow and another 6 miles of interval work on Thursday followed by a 20 mile run on Sunday morning before church. Somewhere in there I will mix in another 25 miles of bike riding. For those keeping track the total training since registration is now 508.75 miles of running.

Since last post we did high school camp in Tygh Valley Oregon for about 12o students and staff where I drove our boat about 7 hours per day. Was able to get in a few runs during the week and two good bike rides. It was quite hot and the boating was fun but exhausting being out in the heat. The day after we returned Sheri and her two sons arrived and stayed through yesterday at the race. We had a great visit with them and my sons really love their aunt and cousins.

I have added many names to the training shirt and will post a full list once I figure out how to do so. Most recently are my friend Dave Anderson and the daughter of some friends from high school and college - Marissa Huddleston. She just celebrated her 1 year anniversary from her marrow transplant this past week.

Life isn't slowing down any time soon but I will be more diligent with posts. Have a great week.

1st F.I.R.S.T.

This is my first post in about ten days (a PR I am not proud of). Work has been busy and we have had a lot of company and the 4th of July weekend - but now I am back to typing and the running has been consistent all along.

As I mentioned in an earlier post I will be using the marathon training program from Furman Institute of Running and Scientific Training (FIRST) which is a 16-week program. Today was run number one and consisted of 2 miles easy, 2 miles at a 7:14 pace and 2 miles easy as a cooldown. I actually ran 2.25 miles, then two at 7:12 and 7:07 followed by the 2 mile cooldown. 1 workout down and 47 more to go. Denise is also using FIRST but with an 18-week program. She had to run 2 easy for warmup then three at tempo followed by a 1-mile cooldown. She ran negative splits on each of the three tempo legs (this means each mile was progressively faster)! Great runs.

Since the last post I ran 17 miles on the 4th of July and Denise ran 9. Also did 4.25 on the 1st and 5.1 on the 2nd with another five on 6/30. Total milage since signing up for the marathon is now 389.3 for Michael and I will post Denise's in the next post. Congratulations to Phil Hopkins for a first in age group at the Summer Solstice 6 miler and to Walt Warren for 3rd in his age group!

We received a generous $250 contribution to MarriageTeam over the weekend and the pledges are growing slowly but we hope pick up steam as the training does and we get closer to the event.

Denise's grandfather was recently diagonsed with cancer so we are adding him to the training shirt - Peter Penner - and he is 96 years old. My mother in law also asked that we add the daughter and grandaughter of one of her close friends. Both are currently in the recovery stages of their cancer battles - Jackie Milchuck and Candace Milchuck. Please let us know who else we should add to the shirt.

LONG RUNS!

Saturday is becoming long run day and will be until we reach the marathon with the exception of weeks where there is an event we are doing on a Sunday like the Lacamas Lake Half Marathon on July 26.

Denise ran 11 miles this morning for her longest run ever. She did it 3 seconds per mile faster than her target pace and felt very strong afterwards. I ran 15 (my longest run since the Portland Marathon in 2002) at 7 seconds per mile faster than my target pace. All in all two very good runs.

We have both settled on a marathon training schedule and both are produced by the Furman Institute of Running and Scientific Training (FIRST) located at Furman University in SC. You can find out more about their training methods at http://www.furman.edu/first/. The key premise is that you run harder but less frequently - three days a week plus two cross training days. This will take some getting used to since I normally run 6-7 days per week but really like the look of the program.

In addition to todays runs, I did 4.25 miles yesterday, 5.5 at the track on Thursday evening plus 9.5 miles on the bike trails around the lake that morning, and on Wednesday I did 4.25 miles on the Heritage Trail.

Denise's mother is in town so we also went out on the lake in our boat for a few hours this afternoon and now everyone is having a little quiet time. Tomorrow I will update the list of names added to the training shirt.

Cross Training

This is not something I am very good at doing - Denise does a much better job. Cross training is some other form of exercise than running, but for me it is often a different kind of run i.e. track, hills, slow jog, etc. Cross training is important to give your running muscles a break as well as to strengthen other muscles. Swimming and bike riding are the two most common forms of cross training.

Today I rode my cross bike along Lacamas Lake, Round Lake, the upper and lower falls on Lacamas Creek and through several great wooded trails. It was a ten mile ride early this morning. Denise has found what looks to be a great training schedule for the Marathon thanks to Paul Bate from FIRST (Furman Institute of Running and Scientific Training). This week is the official start to the training programs - - previous training was to establish a solid base of running and fitness.

My friend Shannon's father underwent cancer surgery today and in her words it was "very successful". His name is David Wear and he is being added to my training shirt today. Please let me know who else's name should be added to the shirt.

PR

Runners are always trying for a new "PR". This stands for personal record. It doesn't matter if it is just the fastest quarter mile interval, or a complete marathon - runners celebrate their PRs.

Today Denise ran 10 miles in a new PR time. During the run she also broke her 5-mile and 9-mile PRs as well. Way to go!!

I also had a good run today going 14 miles. I set PRs for 11, 12, 13 and 14 miles and what would have been a PR at the 1/2 marathon distance of 13.1 miles but since it wasn't an official course will leave that one for another day.

Denise didn't have any blisters, knee or back problems on the run today and felt the best she has in a long time. I felt really strong the entire run with the last three miles being my fastest three of the run with an 8:05 on mile 14. 5 weeks to the Lacamas Lake 1/2 marathon - let us know if you would like to run it with us.

Speed Work

Tonight was our weekly track session. We are really having a lot of fun with this. The boys bring their bikes and scooters, my Mom comes out and walks and we do our intervals, Yassos and some warm up and cool down laps. Tonight was 2 miles of warm up/cool down with 5 X 800 and 2 X 400 in the middle. After we finish at the track we come back to the house for dinner and relaxing. Having three generations participating together in training and dinner if fantastic!

Since the last post on Sunday I ran 7.25 on Monday, 3.25 on Tuesday, 5 on Wednesday and the 5 mentioned previously today. Denise did 4 yesterday and 2.5 tonight with another 1 of walking with Mom. Our long runs are coming up on Saturday so tomorrow is a rest day. This doesn't necessarily mean no running, it just means that if we are running it is at a very slow jog to keep loose but not to the point of fatigue so the long run is meaningful.

One of our clients passed away last week. Charlotte Martin bravely battled cancer and we will miss her. She is being added to the shirt this week.

Sunday Morning

Just finished a 5 mile recovery run around Round Lake. The "recovery" is from the 10 mile run I did yesterday with Denise. Her cousin was down from Canada for the weekend so we were able to get out and run together while they watched the kids. It is always a special treat to train together rather than just doing our solo runs.

We simulated part of the 1/2 marathon coming up next month by running the hilly part of the course as well as parts of the Heritage Trail. Thursday night was our speedwork at the track and Friday was actually a rest day for both of us.

After our run in the morning Andrew and Zachary had their last t-ball game of the season and then we took a hike to the top of Multnomah Falls. It was the first time the boys had made it to the top. Last night was a special couples dessert for MarriageTeam and Jackie did a great job pulling everything and everyone together and we had a great time. This week I added Rhonda Pengra to my training shirt.

Mid week Post

This has been a good training week for me and it seems that Denise is starting to get comfortable again after dealing with blisters, knee pain and back discomfort. She put in a good four miles yesterday and will do four miles tonight with me at the track for our weekly intervals session.

Since Sunday's 7.5 mile race I have put in 5 on Monday around Round Lake and along the Heritage Trail at Lacamas Lake. This was a beautiful new run with some very challenging hills. Tuesday was my normal 4.25 miles to the west end of the Heritage trail and back and Wednesday was what we refer to as the Fillmore 5 named after the VW bus from the movie cars since there is one we pass on this route that my boys have named Fillmore and the street it is on they call Fillmore Lane. Fillmore Lane is one of the tougher hills to run in the area and comes at about the 3.3 mile mark on the 5 mile loop. Today was another 3.25 miles to the east end of the Heritage Trail and back with 4 miles planned for this evening for intervals.

There are no races this weekend, but Denise and I are planning a long run on Saturday while her cousin is in town. Training milage is now up to 293 miles. I have added my friends Evie Parker (cancer survivor) and Don Roppel (currently going through therapies but with great reports) to my training shirt. Also added to the shirt are Bert Colpitts, Rhonda Buck and Terry Sutton who are family members of friends of mine. If there is someone else you would like me to add please let me know.

First Place!

This morning was the Vancouver Waterfront 12k race. I had been complaining all week about the tapering part of training with reduced milage and watching the carbs and proteins to get the right energy stores for the race. The field was small but the weather was great. I took off too fast with a 7:12 first mile and paid for it later on but built a fairly comfortable lead early and was able to hold on to finish first overall in the men's division and 2nd overall to a lady that really ran a great race.

Although it would have been nice to run in an event with a much larger field it was a good training experience to run at the head of the pack and to have to push myself hard to stay there. At the end I was also able to relax knowing that my time goal and finish goal were secure and I didn't have to push it extra hard risking injury or extra fatigue that I would pay for later on in my training. I cannot remember the last time I finished first in a race - it has been a very long time. The race also included my fastest times at 3 miles, 5 miles, 6 miles and 7 miles so I was able to be fairly consistent with speed. The 7.5 miles today added to previous training runs now brings me to 277 miles of marathon training so far.

Taper Week

I really enjoy my daily runs and Saturday long runs - they are not so much a part of training as they are now part of a lifestyle. That makes race weeks particularly frustrating. Races are necessary to gauge training, get experience running in packs, etc. However, the week before the race a runner should reduce milage while boosting carbs and maintaining weight. Not an easy combination.

This week I have only done 20 miles unlike the 40+ last week and a more normal 30 or so. My body and mind really want to get out and run and run quicker but a taper week is about discipline and preparation for the race. Tomorrow is the Vancouver Waterfront 12k and this will be my longest race since the Shamrock Run in mid-March. The only normal workout this week was speedwork on Wednesday where I increased my 1/2 mile intervals to 4 from 3 and reduced my 1/4 mile intervals to 4 from 6. This is part of the Yasso 800 program.

Denise and the boys were at the coast all week and she got in two runs of 4 and 3 miles. The 4 mile run she set a personal best at that distance as well as running her fastest single mile of the year. She is still fighting through the blisters and also has some knee pain the last two days. This is part of run training that is least fun - dealing with the injuries.

Blisters, Speedwork and Recovery Days

Since my last report on Tuesday it has been a fairly busy week. Wednesday morning I ran 3.5 miles and then Denise and I did speedwork in the afternoon. She is having major blister problems that hopefully will be resolved with a change in shoes later in the week. We are trying a new speedwork that combines our regular interval training with Yasso 800s. If you are not familiar with these just Google it and you will find the method and purpose. Needless to say it was a good workout and the boys had a blast riding bikes and scooters around the track with us and even running a few laps.

Thursday was another 4.25 miles then Friday was a rest day before the long runs on Saturday. I got out first for a 12 miler then Denise and a friend went out for a little more than 7 miles. This morning I put in 5 miles as a recovery run (done a minute or more slower than race pace the day after a long run) and will begin a week of tapering prior to the Vancouver Waterfront 12k this coming Sunday. Denise is still fighting the blisters but did the long run with moleskin, the new shoes and new socks and is toughing it through (not sure I could with those blisters).

Mays milage total was 149 after 106.5 in April for a total of 255.5 in marathon preparation. No races this entire month but will run at least one and probably two in June. Here is to great weather!

Memorial Day Weekend

Just so everyone doesn't think all we do is run we went camping for Memorial Day Weekend to the Oregon Coast. The weather was great and the boys loved running through Fort Stevens and they got to watch them fire a Parrott Cannon, Civil War Era Cannon, mortar and a Howitzer. We went to the beach and flew the kites, wandered around the Peter Iredale shipwreck and ran on the dunes. The boys tried out their scooters and bikes, and some friends came and spent Sunday afternoon with us and then we all went out for fish and chips. Throw in some swimming and playground time and it was a great weekend!

There was some running too. Denise ran 6.75 on Saturday and another 3.5 on Monday and I ran 10 on Saturday through the park, the town of Hammond, around the marina and back. On Sunday I ran 5.5 miles around Coffenberry Lake on the hiking trails. It was a little different kind of run dodging branches and hurdling roots. Monday was a new training run and was 7 miles then 4.25 miles this morning. Denise is out on a four miler right now. My MCM training is now at 223.75 miles.

Graduation Day

Today my sons graduated from Pre-school. They wore caps and gowns, had their grandparents in the audience and both got to sing solos as part of the performance. If that doesn't bring a tear to your eye don't worry there were enough in ours to go around for all!

Denise is still recovering from her awful blisters from Saturday's run and doing 10 mile bike rides twice since. I took Tuesday as a rest day then did a hilly 5 miles yesterday and a fairly flat 5.25 miles at the lake today. Denise is at 89 miles since we started our marathon training and I am now at 193.75. Have a great Memorial Day weekend!

The Monday After

After last Thursday's daily double we took Friday as a "rest day", i.e. no running and no cross training. Saturday Denise and I were able to run together while her sister Sheri watched the boys for us. We ran a hilly ten miles and other than some nasty blisters for Denise it was a beautiful day for running and being together.

Denise took Sunday off due to the blisters and I went out for a quick 4.3 miles before church. This morning I did another 4.3 at the lake and Denise did a 10 mile bike ride around the lake. For those that have not been on the Heritage Trail at Lacamas Lake I have attached a picture of part of the trail and two crazy runners for your enjoyment.

Total miles for the marathon training for Michael are now at 183.5 with 80.25 so far in May. Will update on Denise's miles at the end of the week.

Daily Double

The weather has been pretty good for running this week and training has been going well. Wednesday I set out to beat my 4 mile PR (personal record) and did so by about a minute and a half. Thursday morning I ran 5 miles on my hill circuit since we were not planning on running intervals this week. However in the early afternoon I received a call from Denise that the boys were looking forward to riding their trikes at the track and my Mom was going to meet us there to do her walking.

Normally when I run 5 miles hard in the morning the evening is for rest. Instead we ran 1.25 miles of warm up/cool down sandwiched around 3 miles of sprints. We did our new routine of 3 X 1/4 mile; 3 X 1/2 mile and 3 X 1/4 mile at about a 6.5 minute per mile pace. I hadn't down two a days since high school and was kind of feeling it this morning and took a rest day. Total miles since training began for the marathon is now 164.9 with 61.65 in May.

We received a couple of new pledges this week - thank you! Also I am adding my friend Colette to my training shirt. Tomorrow is a 10 mile run for both of us.

Monday

Today Denise and I went out for "recovery runs". This is the first run after a race or a "long run" and is meant to help the muscles loosen up without putting a lot of stress or effort into the run. Denise did 3 miles total and I did 4.25 miles.

The recovery was due to the long runs on Saturday. Denise went out first in the morning (with five year old twin sons we cannot run together too often) and ran 9.3 miles along the lake and up some of the nearby hills to practice hill running. I followed her run with my own 11 miles around the lake and on most of the Lacamas Lake Half Marathon route. There are two pretty good sections of hills on this one. The first is about 1.6 miles long and a little steep in parts and the second is about 1.4 miles with two VERY steep sections.

Since my run was later in the day I wore a headband to keep the sweat out of my eyes, unfortunately I did not keep the sun off the top of my bald head! Getting out of the shower I noticed that I was very two toned on my head with a red top and white from just above the ears. Denise thought this was very funny. Fit Right Northwest (our favorite running store) had a shoe drive for an Ethiopian running group so we were able to recycle 6 pairs of our running shoes - a few basically brand new as we never got comfortable in them. Although the drive was this weekend - Fit Right will always take your old shoes for non-profits or recycling rather than throwing them out.

Finally, I am adding another cancer warrior to my training shirt today - Mary Ann Huffman was my friend Phyllis' mother. Please let me know if there is someone else I should add.

Sunny Friday!

This mornings run was incredible with the sun coming up on Lacamas Lake and no wind or rain in sight. It was a little cold at 37 degrees but a long sleeve shirt and running gloves took care of that. Since tomorrow is my long run day today was a quick 3.25 miles to the east end of the lake and back.

Yesterday I was in Olympia for meetings and was able to get out for an early morning run near the Capital building, around Capital Lake, through Marathon Park, out to Northpoint through the marinas and then back to Capital Lake. Total distance was 6 miles and it was a beautiful morning for a run.

After the triathlon on Sunday, I took Monday as a rest day and then did 4.25 on Monday and again on Tuesday. Both mornings were runs to the west end of Lacamas Lake and back along the Heritage Trail. Raining but warm both mornings but actually enjoyable from a running standpoint. Total training distance is now 131.85 miles since 4/3/2009 and tomorrow is my first "long run" of training at 10 miles.

Today I am adding Max Scotti to my training shirt. Max was diagnosed this past fall with an inoperable brain tumor at 7 years old and passed away on April 21, 2009. My friend Dave lives across the street from Max and his family and his 7 year old daughter was Max's best friend. Keep the Scotti's and their children in your prayers during this very difficult time.

Hawthorne Farms Triathlon

Yesterday was the Hawthorne Farms Triathlon in Hillsboro. Unlike other events this year when I went in feeling strong and ready, I was very unprepared after the Laurelwood's men's retreat where there was intense physical training that left me very sore. Normally I would never run a hard 4.5 miles in the hills the day before a race or do the other things Chris McDaniel had us doing.

However, I still beat my goal time of 1:30 with a finish time of 1:29:49. As expected the swim was my weakest event although I did complete the 500 yards in my fastest time yet for that distance. The bike was great with a beautiful ride from Hillsboro out to Helvetia and back to the Hillsboro Stadium. It was 13 miles with a couple of long hill climbs and I enjoyed it and felt strong and did not get passed by a single rider. The run was my best event finishing in the top third of the field with a 7:57 per mile pace. At my current 47 years old and in my first triathlon I was thrilled to come in 103rd out of 205. There were 102 ahead of me and 102 behind me - what a blast I am now a triathlete!

Training miles are now 114.1 since the start of the blog and we are close to $3,000 now in our pledges for MarriageTeam and American Cancer Society. Since the last post I have added Don Elliott, Brian Metcalfe and Joe Cox to my training shirt. Thanks to all of my friends for joining in this quest by allowing me to put your family and friends names on this shirt.

In Memory

May Day has been a day that traditionally marks the end of winter and early spring in the northern hemisphere and a time when the weather starts to turn nicer. It is kind of a renewal of the seasons and today is a beautiful day to mark this transition.

As we have previously stated, part of our inspiration for our Marathon Journey is to raise awareness and support for American Cancer Society as well as MarriageTeam. As part of that awareness I have offered to add any cancer warriors name to my training shirt as both an inspiration to us as we train, as well as to others that have been close to the fight.

Today I am adding: Elma Gilliland - breast cancer survivor and mother to my friend Rosemary; Charles Dugan who died from prostate cancer also requested by Rosemary; my friend and client Michael Westwood who died this past September; our young friend Grant Olsen who is bravely fighting Leukemia; my friend and cancer survivor Kathy Park; and Ray Manzano who lost his battle to pancreatic cancer.

Let's pray that today is a turning point in our battle against cancer and the long and cold winter starts to diminish and the joys of summer are approaching in the form of new treatments and cures that make cancer a thing of the past. If you would like me to add another name to my shirt please let me know.

April Recap

As April wraps up today it is a good time to track progress for our marathon training and how things are going. April was a century month. For runners and bikers a century is 100 miles. For April I ran 106.4 miles, biked 47 miles and swam 1 1/4 miles. Events included the Race for the Roses 5K, the Spring Classic Duathlon and the Bridge to Brews 10k.

In about 73 hours I will be jumping into the pool for my first triathlon. Not sure at 47 years old why I feel the need to do this, maybe it is a bucket list thing. There will be a 500 yard swim, 13 miles biking and 3.1 miles running in Hillsboro, OR.

Fundraising has been coming in and with just under 6 months to the marathon we have received in excess of $2,000 in pledges already. In addition we are receiving a lot of names of cancer warriors to add to my training shirt. This week we added Denise's grandfather - Jacob Klassen.

Monday Morning

This morning I was able to get back to training after a weekend of "rest" days. Denise was actually out of town with some girlfriends so the boys and I kept pretty busy but there was no running, swimming or biking.

Like last week, today was a combination of 500 yards in the pool followed by a four mile run. I am really enjoying this combination and although it is specifically geared for the triathlon coming up this weekend, I will most likely keep with the swimming as part of my cross training.

One of the reasons I initially got back into running was to help with weight loss and to supplement the results of using the Isagenix products. Now that I am at my "goal weight" I am finding that I am having to increase my food intake to maintain it with the training I am doing. Since I truly enjoy food this is an extra benefit to putting on the miles!

You might want to review the previous post from the Spring Classic Duathlon of a few weeks ago as pictures have been added to that post of both Denise and me on the road and the bike.

Mid-week Report

This morning I mixed in a little cross training with a 600 yard swim. Unfortunately the Firstenberg pool is only 15 yards rather than the traditional 25 so it was a lot of turns! I also ran 4 miles on their track with similar conditions (12.5 laps per mile). Feeling a bit dizzy right now.

With today's 4 and yesterday's 5 miles my total training miles since the official start on April 3 are 81.75. This does not include bike or swim, just run miles. No events this weekend, but next weekend is the Hawthorn Farm Triathlon in Hillsboro. This will be a 500 yard swim, 13 miles on the bike and a 5k (3.1 mile) run. Always open to anyone joining us at the events.

In a response to my e-mail note on my Weekly Wealth Report, I will be adding Connie LeCompte and Marie Day to my training shirt at the request of my friends Curt and Larry. Please let me know if there is someone else you would like to recognize as part of this effort.

2009 Bridge to Brews 10K

Yesterday was the annual Bridge to Brews 10K. The race starts at Widmer Bros. brewery on N Russell and works its way up the lower deck of the Fremont Bridge. It is the only run in Portland that goes over the Fremont. It then drops down into NW Portland to Naito Way then back to the Broadway Bridge before finishing back at Widmer Bros.

In addition to Denise and me, Bill and Vicki Fouch, Walt Warren, Rich Warren and Curt Frazier all showed up on a perfectly sunny and warm morning. Denise wanted to beat 9:30 per mile and her 58:52 works out to 9:28 per! My goal was to break 48 minutes and I clocked in at 47:37 for a 7:40 per mile pace. After we joined the Fouchs at IHOP for much needed carbo reloading with pancakes, hashbrowns, eggs, etc. What a great day with great friends.

This morning added another 5 miles as a recovery run along the lake and then up the hills to Lake Road and back to the house. Another beautiful morning without a cloud in the sky!

Repeats

One of the greatest and hardest parts of training is doing repeats. You know they are good for you (like green vegetables) but that doesn't mean you want to do them (like green vegetables).

We tried something different last night and it seemed to really benefit our workout. Rather than doing 12 hard runs of a 1/4 mile each with a 2 minute break; we did 3 repeats of 1/4 and then 3 of 1/2 miles followed by 3 of 1/4 mile again for a total of 3 miles plus 1/2 mile warm-up and cool down for an evening total of 4 miles.

While we both felt a little sluggish in the 1/2 mile runs (you have to maintain that high speed for twice as long) it really paid dividends on the final quarter miles. Denise's last quarter was her fastest ever at 1:43 which is a 6:52 per mile pace and my last quarter was at 1:24 (also my fastest) which is a 5:36 per mile pace. If you haven't ever done repeats and want to improve your overall speed this is a great workout. Let me know and I will help design a program for you.

This week I added my grandmother, Ruth Blakeley, to my training shirt. She died on March 29, 1991 from lung cancer. If there is someone you would like me to add that fought or is fighting cancer please let me know. Total training miles to date: 61.5. Have a great weekend!

Mid week Post

With tax season finally coming to a close this week, it has been difficult getting my mind into my runs but have had two good training runs the last two days none the less. Monday was a rest day after the Spring Classic Duathlon and yesterday was 4.5 miles and today was another 5. Since I had a meeting at 7:30 this morning it meant being out the door at 5:30 to make sure I had enough time.

We have received a couple of more pledges this week and are now up to $1,625 with a long way to go towards our goal of $50,000 (half for MarriageTeam and half for American Cancer Society). Thanks to LPL Financial, Steve and the team at Peak, Dennis and Elizabeth for joining us in this adventure. If you decide to make a pledge remember to check with your employer to see if they provide matching funds to double the impact of your gift.

Total miles of training are now 54.25. Denise put in a good run yesterday and is running again this morning. This weekend we are running in the Bridge to Brew 10k.

2009 Spring Classic Duathlon

Saturday was a new first for Denise and me. We participated in our first Duathlon called the Spring Classic. A duathlon is an event that combines running and bike racing. In this case it was a 5K run on Marine Drive in Portland, followed by a 15 mile bike ride and then another 5k run. The transition from running to riding then back to running was probably more difficult then the on-course events. My finish time was 1 hour 46 minutes and Denise was 2 hours 4 minutes. This event had serious athletes in it.

Since my last post on Wednesday I had training runs on Thursday, Friday, Saturday and this morning and took Sunday morning off for Easter and to recover from the Spring Classic. Total miles so far in training for the MCM is now 44.75. Next event is the Bridge to Brews 10k this coming Sunday with Denise, Walt Warren, Bill and Vicki Fouch, Taylor Vilhauer and several thousand people we don't know yet.

Denise is going to DC

This morning Denise registered for the Marine Corps Marathon and we will be going to DC together! She is very excited to be registered for her first marathon and now we will be running for MarriageTeam together. The last couple of days have been regular training runs of 4.25 miles and the accumulated total is now 26.75 miles.

Race for the Roses

Yesterday was the Albertina Kerr Race for the Roses Annual 5K and Half-Marathon. With races the next two weeks I chose to do the 5K with a goal time of 25 minutes. The weather was great - sun with cool temperatures and I was able to start near the front of the field and avoid traffic. My finish time was a personal best in the 5k of 22:20 (7:11 per mile pace) and I finished 87th out of 1,269 and 5th in my age group. Special thanks to Susan and Duane Stanley for encouraging me to participate in this run.

Since next week is the Spring Classic Duathlon I decided to use yesterday as a warmup and went out for a 17.5 mile bike ride when I got home from the race then wrapped up with a 3.5 mile run.

This morning was a beautiful sunrise on the lake and a "recovery run" of 4.25 miles. Total miles in training 18.25.

Saturday Afternoon

Just completed a relaxing 4.25 miles along the Heritage Lake Trail. Not a cloud in the sky, kayaks on the stream and lots of runners, walkers and dogs. What a beautiful day. I have decided that each week from here to the marathon I will dedicate to an individual that has suffered from cancer. That individual will have their name added to my running shirt and I am going to start with my grandfather, Delbert Blakeley.

If there is someone you want me to dedicate a week to and add to the shirt please let me know via post. Current updated total miles = 11.75. Current projected pledges $1,250 towards my goal of $50,000. See my 4/3/09 post for more details.

Registration Complete

Today I registered to run the Marine Corp Marathon (http://www.marinemarathon.com/Marine_Corps_Marathon.htm) in Washington DC. on October 25, 2009. This will be my second marathon, the 2002 Portland Marathon being my first.

This past November my wife Denise reintroduced me to the love of running. One thing I have noticed about running over the years is the self competitive nature of it - kind of like golf. This forces me to create new goals to keep running both exciting and challenging.

I would like to challenge you too. I will be running the MCM 2009 to benefit MarriageTeam (www.marriageteam.org) and the American Cancer Society. So many of you and your families have been touched by cancer, divorce or both just like me. Will you join me by pledging an amount per mile of my training from April 1 through the marathon for one or both of these important organizations. I run on average 100-150 miles per month. An alternative would be a flat dollar amount. I will be personally pledging $1 per mile.

Each week there will be a post about running, or some other tidbit from my training. This weekend I will run the Race for the Roses benefiting the Albertina Kerr Center. This is a 5k run in downtown Portland. So far training included a rest day on 4/1, 3.25 miles on 4/2 and 4.25 miles today. Total training logged 7.50 miles.

In November I weighed 209 pounds and set a goal of 175 pounds on April 1. I didn't make it... but on April 2 I did! Hopefully this blog will encourage you to find a passion or pursue your passions at an even deeper level. I want to publicly praise Denise for her encouragement and support in both my running and my health, she is both my inspiration and my passion!