Marathon Training Week 5 of 23

Week five was "back to normal week" where I did all my workouts, and it has been good!

Milestone of the week: I've run over 100 miles since marathon training began on 24th May 2010

Highlight of the week: as I type this I'm in Bend, and my run this morning took me along the Deschutes River Trail.

Week 5 totals:
Running Distance: 24.99 mi
Running Time: 04:22:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 148 bpm
Max HR: 171 bpm
Calories burned: 3,315

Cycling Approx Distance: 25 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

And here's a link to week 5's long run of 8 beautiful miles along the Deschutes River.

Sum totals so far:
Running Distance: 102.86 mi
Running Time: 18:01:31 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 13,588

Cycling Approx Distance: 110.5 mi
Cycling Time: 05:47:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Previous week's totals:
Week 4 totals:
Running Distance: 18.74 mi
Running Time: 03:12:47 h:m:s
Avg Speed: 5.8 mph
Max Speed: 29.1 mph (gps error?)
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,490

Cycling Approx Distance: 26 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 130 bpm
Max HR: 145 bpm

And here's a link to week 4's long run of 6 miles.

~ Keith

Marathon Training Week 4 of 23

Week four was a "cutback" week -- where I upped my Monday run by 5 minutes, *didn't* run on Thursday, and dropped my Saturday run by a mile. Tuesday night I didn't sleep well, so I opted to run after work instead of that morning. It was supposed to be just a 40 min run followed by striders, but instead I ran with some friends and really pushed it, running a 10k in the South Salem hills where the first half was all uphill, and then the second half was all back downhill. Rather than 4 sets of striders I gave a good kick in the last 1/2 mile of the 10k (which I'd already negative split with the downhill's help) -- so I opted for just one set of striders.

Here's the link to my uphill/downhill 10k.

Next week on Sunday I'm running the Pacific Crest 10 with some friends, so my week 6 totals will be higher than usual. But I'll be doing the 10k at a slower pace, so it should be OK.

Week 4 totals:
Running Distance: 18.74 mi
Running Time: 03:12:47 h:m:s
Avg Speed: 5.8 mph
Max Speed: 29.1 mph (gps error?)
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,490

Cycling Approx Distance: 26 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 130 bpm
Max HR: 145 bpm

And here's a link to week 4's long run of 6 miles.

Sum totals so far:
Running Distance: 77.87 mi
Running Time: 13:38:52 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 10,273

Cycling Approx Distance: 85.5 mi
Cycling Time: 04:27:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 147 bpm

Previous week's totals:
Week 3 totals:
Running Distance: 18.36 mi
Running Time: 03:12:22 h:m:s
Avg Speed: 5.7 mph
Max Speed: 14.3 mph
Avg HR: 152 bpm
Max HR: 182 bpm
Calories burned: 2,417

Cycling Approx Distance: 21 mi
Cycling Time: 01:07:31 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 143 bpm

And here's a link to week 3's long run of 7 miles. Unfortunately I messed up my watch settings, so this is just the run and cooldown.

~ Keith

Marathon Training Week 3 of 23

Week three was a bit choppy. I had a couple nights of bad sleep, so my cycling on Tuesday was abbreviated, and I skipped my Thursday run altogether. But my Friday cross-training was great. I lowered the resistance and upped the speed -- so my heart rate stayed in range, but it felt "easier" and that made it more do-able. Today's long run was great -- I finished with negative splits for the last 2 miles. I'm looking forward to a solid next week of training starting Monday!

Week 3 totals:
Running Distance: 18.36 mi
Running Time: 03:12:22 h:m:s
Avg Speed: 5.7 mph
Max Speed: 14.3 mph
Avg HR: 152 bpm
Max HR: 182 bpm
Calories burned: 2,417

Cycling Approx Distance: 21 mi
Cycling Time: 01:07:31 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 143 bpm

And here's a link to week 3's long run of 7 miles. Unfortunately I messed up my watch settings, so this is just the run and cooldown.

Sum totals so far:
Running Distance: 59.13 mi
Running Time: 10:26:04 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 7,783

Cycling Approx Distance: 58 mi
Cycling Time: 03:07:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 147 bpm

Previous week's totals:
Week 2 totals:
Running Distance: 21.89 mi
Running Time: 03:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 172 bpm
Calories burned: 2,883

Cycling Approx Distance: 12 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 130 bpm
Max HR: 147 bpm

And here's a link to week 2's long run of 6 miles

~ Keith

Marathon Training Week 2 of 23

Week two was great. I was somewhat bummed that I had to skip recumbent cycling on Friday, but it was worth it since I was on a plane to Montana, and on my long run on Saturday (only 6 miles, but at around 3,750 ft elevation) I got to see wild pheasant, white-tail deer, and some amazing landscape.

Week 2 totals:
Running Distance: 21.89 mi
Running Time: 03:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 172 bpm
Calories: 2,883 C

Cycling Approx Distance: 12 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 130 bpm
Max HR: 147 bpm

And here's a link to week 2's long run of 6 miles

Sum totals so far:
Running Distance: 40.77 mi
Running Time: 07:13:42 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories: 5,366 C

Cycling Approx Distance: 36 mi
Cycling Time: 02:00:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 128 bpm
Max HR: 147 bpm

Previous week's totals:
Week 1 totals:
Running Distance: 18.88 mi
Running Time: 03:23:01 h:m:s
Avg Speed: 5.6 mph
Max Speed: 167.5 mph (whoa! GPS error somewhere!)
Avg HR: 149 bpm
Max HR: 182 bpm
Calories: 2,483 C

Cycling Approx Distance: 24 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 18 mph
Avg HR: 127 bpm
Max HR: 145 bpm

And here's a link to week 1's long run of 5 miles.

~ Keith

A Weekend Runs Through It

As I type this I am in the Seattle airport, awaiting my flight home to Oregon. I spent the weekend in Montana with my sister Bobbi and her family. We had good food and a great time hanging out and connecting. Bobbi rocks! We went to Yellowstone Nat'l Park (it was free entrance day!). Some of the amazing sights from my trip are viewable here

Highlights: Spending time with my sister Bobbi, seeing a bison up close and personal, seeing my niece Brittany and her baby Abby, seeing my nephew Todd, meeting my sister's husband Matt, and seeing a GRIZZLY BEAR AND HER CUB from only 125 yards away in Yellowstone!

ORN: (obligatroy running note) Oh, and I also ran 7 miles at 4k ft elevation. That was fun too.

~ Keith