|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
12-Jul |
13-Jul |
14-Jul |
15-Jul |
16-Jul |
17-Jul |
18-Jul |
|
|
XT |
run 40-50 min |
run 25-40 min |
off |
17-18 miles |
XT or off |
run 25-40 min |
shift long run to Friday evening to accommodate travel schedule |
|
rest |
45 min easy run |
30 min run |
rest |
17 miles, from home, very slow |
rest |
51 minutes, 5.5 miles. Looped from Seabeck to Scenic Beach St Park,
and Misery Point w/ Ray, Dave, and Meredith. |
306 minutes, 32 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
19-Jul |
20-Jul |
21-Jul |
22-Jul |
23-Jul |
24-Jul |
25-Jul |
|
|
XT |
5k race |
run 45-55 min |
XT |
run 45-55 min |
off |
7-9 x 1 mile |
at seabeck most of the week |
|
30 minutes in the woods behind Seabeck |
49 minutes 5.5 mile loop w/ Ray(who wore his 14 lb pack) |
35 minutes, just before dinner, thru the woods behind Seabeck. |
50 minutes w/ Randi, up the hill behind Seabeck, then out and back
on the highway |
45 minutes in the woods behind Seabeck, pushing Rachel |
7 mile repeats in the Redmond Watershed, for a total of 11 miles.
Very very hot- 92 as I started, although I ran in shade. |
rest |
249 minutes, 33 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
26-Jul |
27-Jul |
28-Jul |
29-Jul |
30-Jul |
31-Jul |
1-Aug |
|
|
XT |
run 45-55 min |
run 25-40 min |
XT |
run 45-55 min |
off |
19-20 mi |
parents arrive |
|
1 hour w/ Ben and Landy thru Bridle Trails St Park. Brisk clip,
probably did over 7.5 miles. |
Quick 20 min run across trail betw 30th and 24th. Still fatigued
from yesterday. Ran ~2.25 miles. |
30 min treadmill workout. Did 8 fast minutes at a 6:27 pace,
averaging an 8:00 pace in between. 4 miles total. |
30 min easy run- trail to 24th, uphill on 30th and back. Quite
warm, and I was very tired and sore from doing squats last night.
Approx 3.5 miles. |
54 min easy run from the Pro Club with Ben and Landy. We stopped
several times for Jason to pick berries. Still tired from doing
squats and speedwork Wed evening, and a bit worried about the long
run Sunday. ~5.5 miles. |
rest |
20 miles in the Redmond Watershed. First 3 loops took 50 min
apiece, the last one only 42 min. Did 10 fast minutes on the final
loop. Tired, but could have run farther too. |
386 minutes, 42 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
2-Aug |
3-Aug |
4-Aug |
5-Aug |
6-Aug |
7-Aug |
8-Aug |
|
|
XT |
run 45-55 min min |
run 25-40 min |
XT |
run 45-55 min |
off |
5k race |
|
|
rest |
30 min run from PCC down to the Kirkland waterfront, and back.
Still a little tired from Sunday, so took things easy. ~3.5 miles |
Brisk 37 min run from Pro Club, around east end of Bridle Trails and
back w/ Ben and Donette. Good pace and company. ~4.5 miles. |
Ran from Pro Club w/ Ben and Landy. Did 4 reps up the Bridlecrest
Trail WLS->156th. 4:23, 3:54, 3:51, 3:28. Total time 1:02. ~6.5
miles. |
rest |
rest |
Ran to Pro Club from home and back, stopping to do a fast 5k on the
treadmill while there. First mile @ 7:00, Second @ 6:40, Third @
6:28, last 1/8 mile @ 6:15, total of about 21:10. 2:13 total
running time, ~14 miles. |
262 minutes, 28.5 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
9-Aug |
10-Aug |
11-Aug |
12-Aug |
13-Aug |
14-Aug |
15-Aug |
|
|
XT |
run 45-55 min |
run 25-40 min |
XT |
run 45-55 min |
off |
5-7 x 1 mile |
|
|
rest |
Ran from 11a, down 40th, up 40th w/ Ben. Very hot, legs still tired
from Sunday. ~4 miles. |
Ran from 1st st fitness, after the kid's swimming lessons. Wound up
some hills, around Meydenbauer Heights, thru Chism Beach Park. 52
min, ~5.75 miles. |
Ran from work to West Side (??) Park on 156th. Did two trips up the
Bridle Crest Trail (3:56, then 3:44) and returned. 42 min, ~5.25
miles. |
Ran from 24 Hour Fitness in Kirkland, along the waterfront, looping
back on 6th. 32 min, ~4 miles. |
rest |
Ran 8 mile repeats on the Sammamish River Trail. All repeats ranged
from 7:00-7:20. Warmed up with 2 miles, cooled down with ~1.75.
Quite warm- about 75 on the trail. Ran for 1:45, and covered 12
miles. |
265 minutes, 31 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
16-Aug |
17-Aug |
18-Aug |
19-Aug |
20-Aug |
21-Aug |
22-Aug |
|
|
XT |
run 45-55 min |
run 25-40 min |
XT |
run 45-55 min |
off |
22-23 miles |
started experiencing bad rib pain, and stomach acting up too. |
|
rest |
45 minute run with Ben. Ran from Pro Club, through Bridle Trails
St. Park. Finished strong up the hill and with a 1 minute sprint at
end. ~5 miles. |
30 minute treadmill run. 8 fast minute intervals : 7, 6:40, 4x6:18,
6:40, 7. 4 miles. |
30 minute run on Kirkland waterfront. Took it very slow, as it was
over 80. ~3.5 miles. |
34 minute run with Micky. Looped 30th, over the trail, around from
24th, then back to 24th via the neighborhood, returning on trail.
~4 miles. |
rest |
23 mile run, duration 3:51. I had a nagging stomach problem, which
bothered me, but wasn't bad enough to sideline me. Ran out to
Juanita Bay park via the trail, through West of Market, alongthe
waterfront, through Yarrow Point, 92nd, Points Dr, Evergreen Point
Dr. Overlake, Lake Wa Blvd, Main St, Bellevue Way. Doubled back on
SE 8th, 101st, 100th, 24th to 92nd. Returned via waterfront,
Lakeview, Houghton, RR tracks to 112th and 100th. |
340 minutes, 39.5 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
23-Aug |
24-Aug |
25-Aug |
26-Aug |
27-Aug |
28-Aug |
29-Aug |
|
|
XT |
run 40-50 min |
run 25-40 min |
XT |
run 40-50 min |
off |
5k race |
|
|
rest |
rest |
35 min run with Micky, trail to 24th, back via neighborhood,
returned on trail. ~4 miles. |
24 min run alone w/ 5 minute-long intervals. Ran over trail,
returned on 164th. ~3 miles |
45 min run w/ Ben and Micky. Ran around campus, down 40th, up big
hill on 172nd?, returning on trail. Did 3 minute-long intervals.
~5.25 miles. |
Fast 5k run. Warmed up with a slow mile out the trail on 100th from
home, then circled back under 405 and down Slater, before cooling
down for about 3/4 mile. 5k time about 22 min. Total running time
40 mi. ~4.75 miles. |
Easy 38 min, 4.5 mile run, meant to get the blood flowing after
yesterday's challenge. My stomach is still off and I am still
somewhat fatigued. Ran around Rose Hill, keeping about an 8:30-9
min/mile pace. |
182 minutes, 21.5 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
30-Aug |
31-Aug |
1-Sep |
2-Sep |
3-Sep |
4-Sep |
5-Sep |
In Hood River for the weekend |
|
XT |
run 45-55 min |
run 25-40 min |
XT |
run 45-55 min |
off |
4-6 x 1 mile |
|
|
rest |
57 minute run with Ben and Donette. Ran from Pro Club around the
Bridle Trails S.P. perimeter, then back. ~7 miles. |
38 minute run with Ben. Ran from Pro Club, to the east side of
Bridle Trails S.P. then back. ~4.5 miles. |
38 minute run with Ben and Landy, same route as yesterday. ~4.5
miles. |
Fast 35 minute run with Micky. Ran from 30th to 24th, then down
hill to 172nd (?), returning to campus on 40th and around the
trail. ~5 miles. |
rest |
Ran for 1:40 in Post Canyon, near Hood River. Got really turned
around, so didn't hit the entirety of the loop as planned. Mostly
moderate up and down, one part very steep. ~10 min/mile pace w/ the
hills. ~10 miles. |
268 minutes, 31 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
6-Sep |
7-Sep |
8-Sep |
9-Sep |
10-Sep |
11-Sep |
12-Sep |
leaving for Sydney, modified running plan to accommodate travel. |
|
XT |
run 45-55 min |
run 25-40 min |
25-26 mi easy |
off |
run 45-55 min |
run 25-40 min |
|
|
Ran for 35 minutes along the railroad tracks between Hood River and
Mosier. Harrowing freeway crossing to get to/from tracks. Easy
pace. ~4 miles. |
rest |
rest |
25.3 miles in the Redmond Watershed. 4x around outside loop, 1x on
Trillium->Pipeline loop. Not much sleep, so very tired at end.
4:11 total time. |
Friday doesn't exist for me this week! |
took today off to recover from the long plane ride to Sydney. |
Ben and I ran in the Sydney Half Marathon, finishing in 1:52:23. |
398 minutes, 42.4 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
13-Sep |
14-Sep |
15-Sep |
16-Sep |
17-Sep |
18-Sep |
19-Sep |
In Sydney all week |
|
XT |
run 45-55 min min |
run 25-40 min |
XT |
run 45-55 min |
off |
5k or 4x1 mile |
|
|
rest |
~4 mile run from hotel, out to Macquerie Point, then back via the
Circular Quay, and George St. 35 minutes. |
~7 mile run with Ben, same route as yesterday with a loop back
through the Botanical Gardens. Legs extremely tired after a 49 mile
week. 63 minutes of running. |
rest |
rest |
~5.5 miles from hotel. Looped around Macquerie Point, Circular
Quay, and back through the Rocks. 48 minutes. |
rest |
146 minutes, 16.5 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
20-Sep |
21-Sep |
22-Sep |
23-Sep |
24-Sep |
25-Sep |
26-Sep |
|
|
XT |
run 45-55 min |
run 25-40 min |
XT |
run 45-55 min |
off |
4-5 X 1 mile |
|
|
Ran for 35 minutes from the lodge down the Grand Canyon Track, near
Blackheath. ~3.5 miles, owing to the steep climb back up. |
resting after 20 hours of travel (train, plane) back from Australia
yesterday. |
30 minutes running from work. Ran familiar loop out the trail to
24th, looping back up hill on 30th, then improvising a little on the
way back. ~3.5 miles. |
46 minute run from Pro Club, through Bridle Trails SP. ~5.75
miles. Still feeling sluggish after long trip home. |
rest |
Ran for 1:14. 9.25 miles in the watershed, including 5 mile
repeats. Probably kept a pace between 7-7:30 for the repeats.
Feeling stronger now. |
rest |
185 minutes, 22 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
27-Sep |
28-Sep |
29-Sep |
30-Sep |
1-Oct |
2-Oct |
3-Oct |
|
|
run 40 min |
run 25-40 min |
off |
run 30 min |
off |
off |
The Marathon |
|
|
Ran for 45 minutes with Ben, Micky, and Rob. Ran around campus
trail, down 40th, up 172nd, then around to 24th, returning on
trail. Took things pretty easy. ~5.25 miles. |
Ran for 30 minutes along Kirkland waterfront, and through Houghton.
Left from QFC, along water, returning on Lakeside to 6th. ~3.75
miles. |
rest |
Ran 30 min from home after a largely sleepless night. Still screwed
up after the trip. Woke up at 2am. Ran at 6 to get bagels. Mixed
in 3 accels of 1 min. ~3.5 miles |
Ran 22 min from Pro Club, half with John. Mixed in 3 timid accels
of 1 min apiece. Took it very easy, just going out to loosen up.
~2.5 miles |
rest |
Ran a personal best in the 2004 Portland Marathon - 3:47:07 chip
time, 3:47:58 gun time. Splits mostly below 9 min/mile. Very tired
at the end, went out too fast, but hung on. A fine effort. |
354 minutes, 41 miles |
|
|
|
|
|
|
|
|
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
4-Oct |
5-Oct |
6-Oct |
7-Oct |
8-Oct |
9-Oct |
10-Oct |
|
|
walk 45 min |
run/walk 30 min |
run 30 min |
run/walk 40 min |
walk 30-60 min |
off |
7-10 mile run/walk |
|
|
|
|
|
|
|
|
|
|
