Every day is a new day

Week starting Sep 21, 2008

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Location:

Bend,OR,

Member Since:

Sep 21, 2007

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Whalepark 10K race 46:10 (2007)

USCG 7 mile run- 55:55 (2008)

5K treadmill 21:27 (2007)

5K road race 22:52 (22:28 actual 5K) (2008)

5K road race 21:47 (2011)

Klondike Relay Race Leg 9 11.1 miles 1:33:00 - 36 hours without sleep before my leg. (2007)

Klondike 2008 Leg 5 14 miles 2:02 (2008)

Seattle Half 1:48:30 (2007)

Avenue of the Giants Half (2008) 1:50

Surf City Half 1:44:37 (2011)

Short-Term Running Goals:

Half Marathon 1:40:00 or less-tempo ran a 1:44 WHAT IS THE LIMIT?

5k under 21:20

Marathon 3:25

Long-Term Running Goals:

Another PR before I turn 60.

Continue running and avoid knee surgery.

Personal:

I got back into running in January 2007. Lost 35 pounds and keep trying to follow my high school track/cc son around. Soon found out that coaching was a better choice. Ran semi seriously in high school ( 4:30 ish mile), but had done no running in 29 years. I think I'm back and complain heavily when not allowed to run.

Take Shape for Life helped me lose 25 pounds after I had been a runner for a number of years and my half marathon time clearly reflected that.....I must add that I feel and look way more like a runner.

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
41.90	3.20	0.00	0.00	45.10

Sun, Sep 21, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.40	0.00	0.00	0.00	15.40

Nice day! I did two warm up miles while waiting for the "group". I thought they would do 8-10 and wanted a couple of more, especially since the group runs together at the slowest persons speed through the salmon carcasses and bears on the route. Turns out only two showed up. Both young ladies are training for marathons and the sum of their age plus their two children is still less than mine. I started to think this run would be just a bit challenging. The course is a gravel road with numerous long hills but on the out and back is elevation neutral. I led the way out, ended up I was told to be 6 miles, and set the pace at a little under 9:00/mile. My friends kept saying we must be at 9:30 or higher. I assured them it was the hills that made it seem that way but I was sure we were under 9. Also turns out they were running by time not distance so the twelve mile run was actually 125 minutes. We decided the turn around would be at 59 minutes. Turned out to be 6.7 miles and an 8:48 pace. On flat ground this would be just right, but with the hills this was work.

On the return run I had one of my partners lead and on the return run we did 60 minutes for the 6.7 miles and an 8:57 pace. Total of 13.4 miles in 1:59. A little faster than I would like since this equates to about 1:51-2 half on a flater road course. In the end I was tired but glad we all finished together.

Final count: 30+ salmon heads and zero bears on the road. Only two bears nearby.

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Mon, Sep 22, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Just an easy 4.5 mile recovery run. Felt like after a race this morning. Felt good to move.

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Tue, Sep 23, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	3.20	0.00	0.00	8.70

Harbor mountain run. 2.3 mile warm up then the pain of the mountain. 3.2 miles with1580 elevation gain in a slow 38 minutes. Then 3.2 easy miles back down.Total of 90 minutes.

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Wed, Sep 24, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Ran the Heart Lake trail. I had forgotten about the hills. After yesterday they about killed us. Only made 5 miles since wewerealready worn out and I want to run tomorrow.

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Thu, Sep 25, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Another nice day. Ran for almost an hour in the park for 6.5 miles. Legs sore and tired so did not push it.

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Sat, Sep 27, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Five miles in 400 intervals during the four races. Boys and girls made state.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
41.90	3.20	0.00	0.00	45.10

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