Training For March 21-March 27

Sunday Mar 21 1:00PM- 23.5 miles (2:52) Flat/Hilly- Home-Rexius-Amazon-24th Ave-Hendricks Park LP x3- Back- Headwaters TR- Ridgeline TR-to Blanton- Back (~2,500 ft. +/-)

Monday Mar 22 5:20AM- 10.5 miles (1:16) Flat- Home-Rexius-Amazon TR-24th- Camps Cemetary LP- Back

Tuesday Mar 23 5:20AM- 12 miles (1:27) Flat- Home Rexius TR- Amazon-24th Ave-Pre's Trail-Theater LP- Back (AV 7:15) w/Lewis Taylor

Wednesday Mar 24 12:30PM- 11 miles (1:09) Amazon TR- 3M WU (7:24, 7:05, 6:57), 1M w/8x stride (6:09), 3x 2M- 5:59, 5:49 (11:48) 2:34 Rec., 5:45, 5:47 (11:32) 2:42 Rec., 5:49, 5:49 (11:38), 1M Warm Down (6:47). Wore the Pearl Izumi Streak XC with an extra insert....which seemed to work well. Had to cut warm down short and rush to the my massage appointment. Great day with 72 degrees for the workout.

Thursday Mar 25 5:20AM- 9.5 miles (1:08) Home- Rexius TR- Amazon TR-24th Ave- Campus Cemetary LP- Back w/Lewis Taylor. (AV 7:15) Hip Flexor sore/tight

Friday Mar 26- Off (Rest) Decided to give the hip flexor a break and get a bit ahead of it.

Saturday Mar 27- 29.5 miles (3:17:44)- Shot Gun Creek 50k Race- Marcola, Oregon- 1st place CR, Mostly long ups/downs on gravel and paved logging roads with 3-4 miles of steep muddy sections. The RD forgot to mark a section of the course at the top, resulting in a shorten course. (More to come in a race report). Ran hard and trashed the legs. Good effort.

Weekly Total- 96 miles

Training For March 14- March 20

8:30AM Sunday Mar 14- 26 miles Mt. Hardesty Double (4:01)- Felt Great! (1:19 Up, :44 Down, 1:14 Up, :43 Down) 6,900 ft. +/-. Ran with K. Woodke for the first half, where we enjoyed 3-8 inches of snow during the final 1,000 ft. of the climb. Between yesterday's Spencer Butte's double and today's climbing/descending, I achieved my goal of quad muscle breakdown.

5:20AM Monday Mar 15- 12 miles (1:28)- Home, Rexius- Amazon TR- Pre's Trail- Theater LP- Back (AV 7:18). Quads a bit sore.

5:20AM Tuesday Mar 16- 12.5 miles (1:36) Home, Rexius- Amazon TR- Hendricks Park LP x3 w/ Lewis Taylor. ~1,000 ft. +/-

1:30PM Wednesday Mar 17- 14.5 miles (1:46) Amazon TR x9- Rexius TR. 2M Warm Up, 1M w/ 8x strides (6:19), 4x Mile w/400m jog recovery (5:42, 1:45, 5:43, 1:43, 5:37, 1:44, 5:42, 1:47) 5M (29:47) AV 5:57.5 (5:41/1:45), 6.5 mile EZ w/Thornley. Happily surprised but Achilles/Calf did not like it to much.

5:20AM Thursday Mar 18- 12 miles (1:26) Home- Rexius- Amazon TR- 24th Ave-Pre's Trail-Theater LP- Back (AV 7:10) Flat/Easy

5:20AM Friday Mar 19- 12.5 miles (1:33) Home- Rexius- Amazon TR- 24th Ave- Hendricks Park LP x3 w/Lewis Taylor. ~1,000 ft. +/-. Tired today. Achilles sore.

1:00PM Saturday Mar 20- 12 miles (1:31) Home- Rexius TR- Amazon TR- Back- Headwaters TR- Ridgeline TR- Spencer Butte Summit- Home. First half flat/EZ AV 7:00. Second half 1,500 ft. +/- (29:51 Up, 23:18 Down). Felt good with the sunny and warm weather.

Weekly Total- 102 with 10,400 ft. +/-

Training For March 7- March 14

Nearing Mt Hardesty summit (4,300 ft.)

Sunday Mar 7- 11.5 miles (1:20) AV 7:00 Home-Rexius TR- Amazon x2- Campus Cemetary LP- Back--Flat/Easy

5:20 AM Monday Mar 8- 12 miles (1:39) Home- Rexius TR-Amazon TR-Back- Headwaters TR- Ridgeline TR- Spencer Butte Summit- Back (1,500 ft. +/-) (32:59 Up, 25:54 Down)

5:20 AM Tuesday Mar 9- 12 miles (1:28) Home- Rexius- Amazon x1- Hendricks Park LP x2- Back (~700 ft +/-)

5:20 AM Wednesday Mar 10- 13.5 miles (1:32) Home- Rexius TR-Amazon TR- Campus Cemetary LP- Amazon TR x4 w/ 4M Tempo (6:20, 6:14, 6:13, 6:02)

5:20 AM Thursday Mar 11- 12.5 miles (1:30) Home- Rexius TR-Amazon TR- Hendricks Park LP x3 (~1,000 ft. +/-)

5:20 AM Friday Mar 12- 10.5 miles (1:15) Home- Rexius LP-Amazon TR x1-Campus Cemetary- Back (AV 7:12)

2:00 PM Saturday Mar 13- 13 miles (1:49) Headwaters TR- Spencer Butte Summit x2, Felt Great! (30:38 Up, 24:34 Down, 30:37 Up, 23:53 Down) 3,000 ft. +/-

Weekly Total- 85 miles with 6,200 ft. +/-

8:30 AM Sunday Mar 14- 26 miles (4:01) Mt Hardesty Double- Felt Great! (1:19 Up, :44 Down, 1:14 Up, :43 Down) 6,900 ft. +/-. Ran with K. Woodke for the first half where we enjoyed 3-8 inches of snow during the last 1,000 ft. of the climb. Between yesterday's double up Spencer Butte and today's climbing/descending, I achieved my goal of quad muscle breakdown.

Training is coming along......Shot Gun Creek 50k in 2 weeks.

Training For February 28-March 6

Most of my running over the last month or so has been in the Pearl Izumi SyncroXC. This shoe is a great fit for the trail runner needing a high performance training/racing shoe with light weight cushioning, mild pronation control and traction. Its Seamless upper prevents nagging irritation and its SKYDEX forefoot propulsion pad provides ample cushioning up front. I would recommend giving it a try. This shoe and others can be found over at the Pearl Izumi website.

11AM Sunday Feb 28- 21 Miles (2:31) Pre's Trail-Dorris Ranch LP x4-Back- Finger Out & Back (AV 7:15) Flat Trails/Roads. Ran with Sopagna Eap and Todd Braje. Good rythymn...a bit tight at the end.

6AM Monday Mar 1- 9 Miles (1:10) Home-Rexius LP- Headwaters TR- Ridgeline TR Dillard LP x2 (~600 ft. +/-). I thought I would test out the climbing legs and how the achilles would handle it. Not bad.

6AM Tuesday Mar 2- 12.5 Miles (1:28) Home-Rexius TR- Amazon TR x1- Hendricks Park LP x2- Back. (~600 ft. +/-) Trails/Roads with more hills.

6AM Wednesday Mar 3- 10 Miles (1:24) Home- Rexius LP- Headwaters TR- Ridgeline TR- Spencer Butte Summit-Back (1,500 ft. +/-). More of a significant climb/decent. I have been missing this!

6AM Thursday Mar 4- 12 Miles (1:26:18) Home-Rexius TR- Amazon TR- Pre's Trail Theater LP-Back Flat Trails/Roads (AV 7:12)

Friday Mar 5- Off (Rest Achilles)

Saturday Mar 6- 22 Miles (2:58) Thornley's LP Ridgeline TR-Mt Baldy-New Ribbon TR- Hendricks Park-Cemetary-Amazon-Rexius. Lots of climbing. (~2,000 ft. +/-). Another good test for achilles....not bad, tight at the end.

Weekly Total- 86 Miles (~4,700 ft. +/-)

Not a bad week. I am only a few weeks into consistent running so this is a good start to continued building towards Western States 100. Goals are to get/stay healthy and gradually build fitness specific to the course on June 26th.

How is your training going?