Saturday, March 21, 2009


I was surprisingly sore after the track workout Wednesday. My quads and hamstrings were trashed for like 2 days. I was shocked! I guess that means I should be doing more of that kind of speed work.

I got my swimming and biking in on Thursday but was very lazy about it, doing the bare minimum of both. Friday I had a good run but crapped out on the swim after 1000 yards. Whatever, I am ok with this since my running volume was big this week. I keep reminding myself that running is my focus now, and will be for the next 6 weeks or so. Tri training really begins in May after the Eugene half marathon.

Today's long run was awesome. For the first time in a really long time (months, at least) I ran alone. Zach was only doing 12 miles and wanted to run a faster pace, so he would have been waiting for at least an hour if we drove out together. So he just ran from home and I drove out to Southeast Portland and ran east on the Springwater Corridor to Greshem. It was pretty nice- low 50's and partly cloudy. Trying to be spring, and I applaud the effort. It was perfect for running in shorts and a t-shirt. I loaded up my iPod and packed a couple Gu's and headed out on my solo adventure.

There were quite a few people out on the trail, and every single one said Good Morning. Portland is so friendly. It's pretty rural in places so I saw horses, goats, and sheep, along with a wild bunny and a tiny mouse. Plus all the birds were going crazy and there were frogs croaking in the ponds. It was lovely!

I ran really consistent pace- all my miles were right around 8:40. It felt really easy until the last few miles when my body started to hurt in the normal ways. I am not too sore this afternoon though, nothing like after a few measly laps around that track!

Here's the stats below for Thursday, Friday, and Saturday, plus one cell-phone pic from today's run.

Thursday: swim
1500 yards/33:29

Thursday: bike
30 minutes easy spin on trainer

Friday: run
5.3 miles/47:18/8:57 average pace
Powerline trail in Beaverton

Friday: swim
1000 yards/21:19

Saturday: run
16.0 miles/2:18:30/8:39 average pace
Springwater Corridor East

total miles for the week: 40.5!

We're heading out to grab some dinner and drinks and then possibly driving out to the Coast tomorrow afternoon. Of course there will be pictures! Thanks for reading! Have a great weekend. :)


Cindy said...

it turned out to be a really nice running day, didn't it? glad you had a good run!

Anonymous said...

Sorry you were sore but am glad you are doing well now. You are so positive and I really feel good about that. M&D from MT

Sarah said...

Good job today! It was GORGEOUS outside! Of course, I spent the whole day in a bar watching basketball and drinking beer. That's why you're speedy and amazing and I'm me! ha ha

Emily said...

What a good day. I love days like that. Bunnies and mice and warm fuzzies. I'm about to head out for a sucker punch tempo run right now - yes, at 8:30 p.m. I worked and went to the bball games so there was no other time!

Let's catch up soon.

kristen said...

I didn't' get a chance to comment on your last post, but you are also a running machine. Seriously. Your fast as hell. I can only dream about a 16 miler sub 9. Your awesome!

Ewen said...

Now that's good. Well, good and bad. It does show you were working some different muscles and long dormant fast-twitch fibres. That's good. Maybe you bit off a little too much for a first session, but anyway, you're there now, so keep on going!

Anonymous said...

Nice week of workouts! Once tri training starts you'll be able to roll right into it.

KK said...

Speed work sure does nasty things to our bodies-but it sounds like you bounced back and didn't let the soreness get you down.

Your run sounds heavenly-I love solitary runs like that. Puts a lot into perspective.

Way to maintain such cinsistent splits, too! Have fun today :)

aron said...

nice job on the solo run!!! sometimes i just love being out there on my own. 8:39 AP was a popular number this weekend :)

great job on all the other workout too... you are awesome!

Petraruns said...

Don't you love the solo runs sometimes? And you're just looking fabulous at the moment - well done on keeping up all the hard work..

Anonymous said...

Great day, keep it up. I love seeing the wild critters too, like the bunny & mouse. But, my favorite is all the sounds in nature, puts a kick in your step.
Dragonfly on the Water...

Amy said...

Love the pic - looks like a cool path and great day outside. Congrats for getting in all that hefty running mileage. And an 8:39 pace for 16 miles? That is awesome!

Alisa said...

It was trying to be spring...I applauded the effort too! Saturday was certainly a nice day and today...well...I was happy we finished our run BEFORE the downpour. Poor Justin had to run a mile in the rain. But one out of 18 I guess isn't so bad.

Amy said...

I like that people are friendly on runs in Portland. Sometimes I get so frustrated in Cincinnati when I'm running my hardest and manage a smile at people, and they just kinda glare/stare back. Ugh!

Anonymous said...

nice job on all the runs/workouts this week! your 16 miler sounded lovely :)

ShirleyPerly said...

Yep, I've discovered how much harder speed work is on my body. My legs have been toast after both fast running and fast biking. I think it's whatever you're not used to that hurts.

Glad you had a nice solo run and good weather too!

Chad in the AZ Desert said...

Those track workouts will really mess with you - especially the first one. Still, great job with the long run!

melinda said...

Portland sounds wonderful, who doesnt love friendly people and great places to run! great splits on the run!