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!
Sunday, May 31, 2009
Tuesday, May 26, 2009
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.
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.
Thursday, May 21, 2009
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!
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!
Monday, May 18, 2009
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.
Friday, May 15, 2009
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.
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, May 11, 2009
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.
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.
Friday, May 8, 2009
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.
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.
Monday, May 4, 2009
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.
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.
Friday, May 1, 2009
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.
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.
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