they prescribed me drugs, i chose running instead.

(More Than Just A) Weekly Training Recap: 09.01.14 – 09.07.14

If you’re paying attention to these updates at all you need to get a life you may notice that I didn’t recap the week of 08.25.14 – 08.31.14. Well, I only ran once that week, but here it is anyway:

Monday 08.25.14 (Bush Pasture Park – Salem, OR):
4.01 trail miles | 167 ft. elev. gain | 0:33:59
Shoes: Pearl Izumi Trail M2 | Fuel/Hydration: None
It was fun to be back at Bush Park for the first time in a few months. I intended to just run two loops (about 5K) at an easy pace, but at the end of my first loop I ran into Susan Gallagher who, along with her husband, John, owns Salem’s local running store Gallagher Fitness Resources (if you find yourself in Salem you should absolutely go say hello and spend some money!). Susan was trying to determine the distance of the course they use for speed work for their Wednesday night running group, and since we hadn’t seen each other in awhile she asked me to join her. I ran alongside as she ran the speed work course and then we ran another loop together. Susan’s “easy gear” is much faster than mine so I not only ended up running further than I intended, but I also ended up running faster than I intended. It was great to catch up though, and since it would turn out to be the last time I would run for over a week, I definitely can’t complain.
Bush Park
And since that would turn out to be my last run for the month of August, here are the (somewhat disappointing) monthly totals:

August Totals:
121.8 miles | 12,057 ft. elev. gain | 22 h. 23 m. time on feet

Later that Monday I got to see my kids for the first time in three months. There’s a sentence I never expected to write. I went in to this trip trying to be prepared for anything, expecting to experience a wide range of emotions from everyone involved, myself included. I’m not going to go into the remainder of the week here (that’s a post for another time), but it’s safe to say that I got what I expected and then some. I can’t find appropriate words to describe how great it was to play with my kids every day, put them to bed at night, celebrate Eliza’s birthday and take Marshall to football practice. Life is beyond complicated right now though and there were plenty of not-so-great moments throughout the week as well. “It was the best of times, it was the worst of times,” and it was emotionally exhausting. But like I said, that’s a post for another time (maybe) so how about some pictures instead:

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Ok. Now on to the training recap of 09.01.14 – 09.07.14…

Monday 09.01.14:
Rest day.

Tuesday 09.02.14:
Evening Speed Workout:
6.19 road miles | 242 ft. elev. gain | 0:55:40
Shoes: Newton Fate | Fuel/Hydration: Nuun

Workout Breakdown:
Warmup: 1.42 miles @ 9’30″/mi. pace
10 minute @ 8’50″/mi. pace
2 minute recovery @ 10’23″/mi. pace
8 minutes @ 8’20″/mi. pace
2 minute recovery @ 10’57″/mi. pace
6 minutes @ 7’58″/mi. pace
2 minute recovery @ 10’59″/mi. pace
4 minutes @ 7’38″/mi. pace
2 minute recovery @ 10’04″/mi. pace
2 minutes @ 7’20″/mi. pace
Cool Down: 0.36 miles @ 11’27″/mi. pace

Wednesday 09.03.14:
6.26 road miles | 243 ft. elev. gain | 1:03:30 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun
Kept this run slow, trying to keep my heart rate low. It would help if my heart rate monitor wanted to work for the entire run rather than whenever it feels like it, but whatever. The run felt good, even if the route and the pace made it boring.

Thursday 09.04.14 (Los Liones):
7.66 trail miles | 1,657 ft. elev. gain | 1:32:12 time on feet
Shoes: Pearl Izumi Trail M2 | Fuel/Hydration: Nuun
I ran a bit longer than I was supposed to today, but it was a Thursday morning run with the Coyotes and I had never actually run all the way up to Parker Mesa Overlook before. Rather than turn back in order to keep it within the scheduled time frame, I kept climbing up to Parker Mesa despite the fact that my legs felt tired. As it turned out, I ended u[ running back down with a friend, which not only made the rest of the run fly by, but the conversation alone was worth the climb and the extra time on feet. Thanks, Dave!
Parker Mesa Overlook Trail

Friday 09.05.14:
Rest Day.

Saturday 09.06.14:
8.84 road miles | 341 ft. elev. gain | 2:12:54 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun
Another run trying to keep my heart rate really low. It would help if my heart rate monitor wouldn’t quit working halfway through every run. Thanks, Garmin.

Sunday 09.07.14 (Hondo Trail):
15.88 trail miles | 3,402 ft. elev. gain | 4:12:01 time on feet
Shoes: Brooks PureGrit 3 | Fuel/Hydration: Nuun, Vega Sport Energy Bar, Tailwind
The first half of this run felt great. The second half felt awful. I didn’t eat or drink enough during the first half, which caused the second half to be miserably slow, even going downhill. Add to that the fact that the temperature was somewhere around 90 and it made for a long, discouraging day.
IMG_0981 IMG_0975 IMG_0979 IMG_0980

Weekly Totals 09.01.14 – 09.07.14:
44.83 miles (47% road, 53% trail) | 5,885 ft. elev. gain | 9:56:17 time on feet

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Weekly Training Recap: 08.18.14 – 08.24.14

Monday 08.18.14:
Rest day.

Tuesday 08.19.14:
Morning Run:
3.50 road miles | 138 ft. upness | 0:31:19
Shoes: Newton Fate | Fuel/Hydration: None

Evening Speed Workout:
5.50 road miles | 200 ft. upness | 0:49:37
Shoes: Newton Fate | Fuel/Hydration: None

Workout Breakdown:
Warmup: 1.46 miles @ 9’53″/mi. pace
1 minute @ 6’39″/mi. pace
1 min. 30 sec. recovery @ 10’19″/mi. pace
2 minutes @ 6’40″/mi. pace
2 min. 30 sec. recovery @ 10’58″/mi. pace
3 minutes @ 6’47″/mi. pace
2 min. 30 sec. recovery @ 10’46″/mi. pace
4 minutes @ 7’04″/mi. pace
3 min. 30 sec. recovery @ 11’26″/mi. pace
3 minutes @ 7’20″/mi. pace
2 min. 30 sec. recovery @ 11’06″/mi. pace
2 minutes @ 6’57″/mi. pace
3 min. recovery @ 11’35″/mi. pace
1 minute @ 6’30″/mi. pace
Cool Down: 0.33 miles @ 10’43″/mi. pace

After a post-practice dinner at Veggie Grill, JDF accepted Ethan Newberry’s ALS Ice Bucket Challenge:

Wednesday 08.20.14:
6.27 road miles | 285 ft. upness | 1:00:36 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun

Thursday 08.21.14 (Will Rogers):
7.00 trail miles | 1,391 ft. upness | 1:17:11 time on feet
Shoes: Brooks PureGrit 3 | Fuel/Hydration: Nuun, EnergyBits
Will Rogers Sunrise

Friday 08.22.14:
Rest Day. Walking all over Disneyland all day counts as rest, right? Actually, 9.6 miles around Disneyland to be, well, approximate. Yes, I used my Garmin to see how far we walked around Disneyland, though I occasionally forgot to restart it after stopping it, or forgot to stop it before getting on a ride, so… Approximately 9.6 miles or 8+ hours of “time on feet.” #stravaproveit

Saturday 08.23.14:
No running. Worked the Tapia Park aid station at Bulldog 25K/50K instead. And uh, yeah, Jimmy fell asleep. Again.
Jimmy Sleeps At Bulldog

Sunday 08.24.14:
909 road miles. 14ish hours of time on wheels. Yep, third day in a row of not running, but for good reason. Today I drove up to Oregon to spend time with my kids. Finally! So excited to see them. Lots of other things to take care of as well. Emotionally exhausting week ahead for sure. What was intended to be my “peak building” week before my first 50K is likely going to include very little running as the rest of life takes priority.
On the road Bug splatter

Ran into thick forest fire smoke just South of the Oregon border.

Ran into thick forest fire smoke just South of the Oregon border.

More smoke

More smoke

We'll see about that...

We’ll see about that…

Boredom induced road selfies!

Boredom induced road selfies!

Nearing the end of a full day of driving. 'Merica.

Nearing the end of a full day of driving. ‘Merica.

Weekly Totals 08.18.14 – 08.24.14:
22.27 miles (69% road, 31% trail) | 2,014 ft. upness | 3:38:43 time on feet

“To be yourself in a world that is constantly trying to change you is the greatest accomplishment.”

-Ralph Waldo Emerson

Weekly Training Recap: 08.11.14 – 08.17.14

I’m pretty disappointed in myself this week. This was supposed to be the second of back-to-back building weeks, but I let laziness get the best of me and ended up with fewer miles and less time on feet than my last recovery week.

Monday 08.11.14:
Rest day.

Tuesday 08.12.14:
Rest day. Today was supposed to be a stair workout, but for whatever reason I just wasn’t feeling it. No excuse. I’m just lazy.

Wednesday 08.13.14:
9.03 road miles | 482ft. upness | 1:26:48 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun

Thursday 08.14.14:
5.13 trailish miles | 233 ft. upness | 0:50:18 time on feet
Shoes: Pearl Izumi Trail M2 | Fuel/Hydration: None

Friday 08.15.14:
Rest Day.

Saturday 08.16.14:
5.16 road miles | 174 ft. upness | 0:47:28 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun

3.02 trail miles | 328 ft. upness | 1:00:04 time on feet
Shoes: Pearl Izumi Trail M2 | Fuel/Hydration: Nuun

I should have put in at least twice this much time on feet on Saturday. At least this time it wasn’t laziness. I fit in what I could.

Sunday 08.17.14:
10.15 road miles | 745 ft. upness | 1:36:33 time on feet
Shoes: Newton Fate | Fuel/Hydration: Nuun, Vega Sport Energy Bar

Palos Verdes View

Palos Verdes, location of Sunday’s road run.

Weekly Totals 08.11.14 – 08.17.14:
32.49 miles (75% road, 25% trail) | 1,962 ft. upness | 5:41:11 time on feet

Not my best week, but dwelling on it does me no good. On to the next one…

Weekly Training Recap: 08.04.14 – 08.10.14

Monday 08.04.14:
Rest day.

Tuesday 08.05.14:
Warm-up:
1.30 road miles | 39 ft. upness | 0:12:57 time on feet
Coyote Relay* w/ warm-up and cool down:
2.40 road miles | 98 ft. upness | 0:19:05 time on feet
Shoes: SCOTT T2 Palani | Fuel/Hydration: Nuun
*Managed my fastest ever mile time during the relay (06:29)

Wednesday 08.06.14:
9.03 road miles | 341ft. upness | 1:31:24 time on feet
Shoes: SCOTT T2 Palani* | Fuel/Hydration: Nuun, Vega Sport Endurance Gel
*Some pain in my right knee and plantar fascia of my right foot make me think that after 365 miles these shoes may be ready to be replaced.
Ocean Ave

Thursday 08.07.14 (Westridge):
7.07 trail miles | 1,043 ft. upness | 1:04:52 time on feet
Shoes: Brooks PureGrit 3 | Fuel/Hydration: Nuun

Friday 08.08.14:
Rest Day.

Saturday 08.09.14:
13.30 road miles | 623 ft. upness | 2:14:12 time on feet
Shoes: Newton Fate | Fuel/Hydration: Tailwind, Vega Sport Energy Bar

Sunday 08.10.14 (Bulldog Loop):
14.15 trail miles | 2,864 ft. upness | 3:16:04 time on feet
Shoes: Brooks PureGrit 3 | Fuel/Hydration: Tailwind, Vega Sport Energy Bar
Bulldog Bulldog 2 Bulldog 3

Weekly Totals 08.04.14 – 08.10.14:
47.25 miles (55% road, 45% trail) | 5,008 ft. upness | 8:37:40 time on feet