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Portland Marathon Training – Week 71

Posted by jodi in Portland Marathon Training 2006 (Sunday May 28, 2006 at 12:47 pm)

This has been an interesting week. Evan and I returned from our vacation at the start of it, I ran the previous week’s long run on Monday (which was supposed to be a day off, but I wasn’t able to find time to run it on its scheduled date, Sunday, because I was in the car all day on the way back from Alberta). Anyway, so this week’s mileage technically began on Tuesday. I returned to work on Wednesday, was on call again on Thursday, was post-call on Friday – needless to say, I did not reach the total mileage I had initially wanted for the week, but after having just completed this week’s long run this morning, I’m feeling good about a marathon in my future.

That being said, another aspect to this week that was totally different is that every single run took place on a treadmill. I usually enjoy running outside and using my Garmin Forerunner to map my routes, but for some reason (possibly the crappy weather we’ve been experiencing here for the end of May – chilly, rainy, and dark) I have not wanted to stray far from home. After running 10 miles on a treadmill today, though, I think I’ll be more than willing to bundle up and head outside for the next long run!

Anyway, here’s how this week went:

  • Monday – Last Week’s Long Run (9.0 miles – counts towards the previous week’s mileage)
  • Tuesday – 0:30:04, 3.50 miles (8:35/mile pace). Splits: 9:01, 8:45, 8:18, 4:01.
  • Wednesday0:24:40, 3.1 miles (7:57/mile pace). I had intended to run 5 miles on this run, but felt nearly syncopal just two miles into it – the room started spinning and I felt as if I was about to faint. I struggled through a 5k and then stumbled next door to my friend Beth’s house, who fed me sugar in the form of a brownie and milk. I felt a little better after this. I was able to work in 4×30 second fartlek sprints before stopping though (my goal had been 8). Splits: unavailable.
  • Thursday0:45:02, 5.15 miles (8:45/mile pace). This was an easy run – no hard breathing, no pain – just an enjoyable run. Splits: 8:58, 8:58, 8:49, 8:39, 8:23.
  • Friday – Off. Again, the best of intentions, right? I was post-call on this day, and as we started rounds early Friday morning the room began spinning again and I felt as if I would faint while talking with my medicine team. I had to sit down, and our student brought me water. I ate some grapes, which helped. I’m not sure what was wrong with me during these few days, but I wasn’t feeling great. I had wanted to do 30 minutes on the elliptical trainer prior to my post-call nap, but I didn’t make it.
  • Saturday – Off. I hated taking two days off in a row, but it just didn’t happen.
  • Sunday – Long Run Day! – 1:27:14, 10.0 miles (8:42/mile pace). I decided to start at a 9 minute pace and go from there – not to push myself too much, but to focus on making it through the entire 10 miles. Around mile 8 my left knee began to ache pretty badly and my left hamstring then joined it in bothering me, but I made it, stretched, and all feels better now. Splits: 9:09, 9:05, 8:58, 8:57, 8:48, 8:42, 8:36, 8:33, 8:26, 8:00. I’m so glad to have made it through this run – perhaps I’m out of this week’s rut.

Total Mileage: 21.75 miles

Here is what is in store for this week (#7 of 24 total):

  • Monday – Hill Reps, 40 minutes total with 8×30 second hill sprints
  • Tuesday – 4 mile light run 
  • Wednesday – Off (post-call – let’s be realistic)
  • Thursday – 6 mile run, including 8×30 second fartlek sprints
  • Friday – Alternative Cardio (elliptical trainer), 30 minutes
  • Saturday – Long Run, 11 miles
  • Sunday – 4 mile light run
  • Hopefully I’ll do a better job of sticking to my schedule this week. In any case, it still feels great to run. 🙂 So I wish you all a wonderfully fit week!

    Portland Marathon Training – Week 61

    Posted by jodi in Portland Marathon Training 2006 (Tuesday May 23, 2006 at 8:33 am)
    My fifth of twenty-four weeks of training for the Portland Marathon is now complete, and I still feel pretty good! No knee or leg pain, and while the muscles are stiff, it’s in that good I-can-tell-that-I-am-in-shape sort of way. Evan and I enjoyed our trip through Montana/Wyoming; I had a change of scenery for this past week’s training runs. Based on days when we were in the car for longer stretches, I had to switch a few of my days around, but I still managed to get all of my mileage in for the week. 

    • Monday – Off (travelling back from Houston, packing up the car for our upcoming trip) 
    • Tuesday – 0:39:50, 4.63 miles (8:36/mile pace), including 4×30 second hill sprints (see map below). Splits: 8:08, 8:12, 8:51, 8:49, 5:48. Of course, some of these involved a period where I was sprinting furiously uphill and then lightly jogging back down the hill. It was a fun workout, I must say! It reminded me of our hill workouts when I was on the high school cross country team back in the day…
    • Wednesday – Time Unknown (I messed up the Garmin stats), 3.50 miles, run took place in Clinton, Montana.
    • Thursday – 0:25:00, ~3.0 miles (again, I messed up the Garmin stats). I ran this foundation run at the Madison Junction in Yellowstone National Park.
    • Friday – 0:40:08, 4.63 miles (8:40/mile pace), included 6×30 second fartlek sprints. Splits: 9:45, 9:46 (first two miles were almost entirely uphill), 8:07, 7:31, 4:57. I enjoyed this run because it took me straight past the Mammoth Hot Springs in Yellowstone National Park. A coyote suddenly leaping from a bush I ran near (away from me, thankfully) gave me a heart rate surge, I am sure.
    • Saturday – 0:40:21, 5.00 miles (8:04/mile pace). Splits: 8:25, 8:08, 8:03, 7:49, 7:52. I felt terrific on this particular run, and was eager to get a good five-miler in under 40 minutes. I fell just shy of this goal, but I was pleased with the overall pace, as to qualify for Boston I need an 8:23/mile pace. It didn’t seem too difficult either – perhaps I was distracted by the gorgeous scenery as I ran along Salmon Lake in Montana.
    • Sunday – Off (was in the car the entire day from Waterton, Alberta to Seattle, WA). This was supposed to be my long run day, with Monday being my scheduled day off. So I flipped the two days and will include yesterday’s run in Week 5 although it should have been the start of Week 6.
    • Monday – Long Run, 1:15:04, 9.0 miles (8:20/mile pace). Included a run up the gigantic hill from Lake Washington back up to the tunnel. Again, I was pleased with the pace – still on track. Splits: 7:41, 8:28, 7:54, 7:57, 8:07, 8:12, 8:06, 10:29 (gotta love that hill!), 8:06. I felt great during the majority of this run, although the hill winded me. What I’ll remember from this workout is that in my attempt to wear my Camelback 750mL water pouch around my waist it chafed my lower back pretty badly. I didn’t realize it had happened until I took a shower and the water felt searing on the wound. I’ll need to be more careful about this in the future.

    Total Mileage: 29.76 miles

    A few words on my mess-up with my Garmin Forerunner over the week. On Wednesday I ran and the Garmin kept my mileage and time well, but on Thursday I was fearful that if I reset the watch then I would erase Wednesday’s run, and I did not bring my laptop with me to offload each run daily. So the two runs got meshed together and ended up offloading to the computer as a 200–plus mile run since I was in Montana one day and in Wyoming on, what it thought was, the same run. It turns out that the Forerunner can be reset many times and still keep each run’s stats, so now I know better for the future.

    Here are my Google Earth maps, brought to you by my Garmin Forerunner and (again) by Evan Dodds, for this past week’s run on the Amherst Bike Trail:

    Foundation Run with Hill Sprints – Tuesday, May 16, 2006
    20060516

    Foundation Run with Fartlek Sprints – Friday, May 19, 2006
    20060519

    Foundation Run – Saturday, May 20, 2006
    20060520

    Long Run – Monday, May 22, 2006
    20060522

    Here’s what is up for Week 6:

  • Monday – already discussed above, will count as this week’s day off
  • Tuesday – Foundation Run – 40 minutes 
  • Wednesday – Fartlek Run with 8×30 second sprints at VO2 max, 40 minutes total
  • Thursday – Light Run, 30 minutes
  • Friday – Alternative Cardio (Elliptical), 35 minutes
  • Saturday – Hill Reps, 38 minutes total with 6×30 second hill sprints
  • Sunday – Long Run, 1 hour 20 minutes
  • Happy running, everyone! 😀 

    Portland Marathon Training – Week 51

    Posted by jodi in Portland Marathon Training 2006 (Monday May 15, 2006 at 7:29 pm)

    I have reached the conclusion of my fourth week of training (of 24 weeks total) for the Portland Marathon, and to be honest, this week’s runs have been a bit interrupted by various circumstances. I will explain in line with each day’s workout.

    • Monday – I was still feeling quite sore from the previous days 8–plus mile run. I went to the fitness center to do strength training and ended up stretching for about 30 minutes instead.
    • Tuesday – Unfortunately here, I seem to have lost my actual numbers from this workout, although I do know I ran 4.0 miles on the treadmill with 4×30 second strides included.
    • Wednesday – Off (spent the day travelling to Buffalo, NY for my sister-in-law’s college graduation).
    • Thursday – 0:43:41, 5.39 miles (8:05/mile pace), including 4×30 second strides. Splits: 8:27, 8:03, 8:09, 8:09, 7:45, 3:06. This was run on the Amherst Bike Trail (aka Ellicott Creek trail) in Amherst, NY near the SUNY-Buffalo north campus – a gorgeous, scenic run on which I saw a goose with her goslings and several young rabbits.
    • Friday – Off (flew from Buffalo to Houston for the college graduations of my two cousins, Nathan and Katherine). I probably should have run on this day, but the day in airports wiped me out. I committed to myself to stick to schedule over the weekend. 
    • Saturday – 0:30:00, 3.44 miles (8:43/mile pace). Splits: 9:03, 8:50, 8:33, 3:35. An easy, 30–minute foundation run.
    • Sunday – Long Run – 0:52:36, 6.0 miles (8:46/mile pace). Splits: 9:05, 9:06, 8:54, 8:42, 8:41, 8:10.

    Total Mileage: 18.83 miles

    Yikes – this week felt more like a week off. I only ran four days, took two days entirely off instead of one, and spent a strength training day stretching instead. Furthermore, since this was a “rest” week, as every fourth week is in this particular training regimen, the mileage was scaled back anyway. So I’d better behave this week, although I admit that my muscles are feeling terrific right now!

    Here is my Google Earth map, brought to you by my Garmin Forerunner and by Evan Dodds, for this past week’s run on the Amherst Bike Trail:

    Foundation Run – Thursday, May 11, 2006
    20060511

    Evan and I are off tomorrow morning on a week-long camping trip through the Northwest. We are eager to see several national parks (Yellowstone, Grand Teton, and Glacier), as well as Lewis and Clark Caverns in Montana and Waterton Park in Alberta, Canada. I am also psyched about creating maps of my runs in the different areas from my Garmin Forerunner. By the way, I think I may have sold my uncle, Randy, on considering a purchase as he has gotten into running lately.

    Here’s what is up for Week 5:

  • Monday – Off
  • Tuesday – Hill Repetitions, 36 minutes with 4×30 second hill sprints 
  • Wednesday – Fartlek Run, 40 minutes with 6×30 second strides @ VO2 max pace
  • Thursday – Foundation Run, 30 minutes
  • Friday – Foundation Run, 40 minutes 
  • Saturday – Foundation Run, 35 minutes (very light)
  • Sunday – Long Run, 1 hour 10 minutes
  • I am so eager to start my trip tomorrow morning – and to see Western Montana/Wyoming on foot. 🙂 Have a great week everyone! “See” you when I return. 

    Portland Marathon Training – Week 42

    Posted by jodi in Portland Marathon Training 2006 (Sunday May 7, 2006 at 9:07 pm)

    It has been another terrific week! At the end of Week 3 out of 24 in my training, I’m still fired up about my upcoming marathon. I am continuing to have fun with my Garmin Forerunner too. 🙂 Perhaps the highlight of my running week was being reunited with one of my best friends, Joshua. He was my classmate at the Medical University of South Carolina, and he trained for Grandma’s Marathon with me in 2002. He is now doing his residency in Emergency Medicine in Loma Linda, California, but came to visit us in Seattle for the weekend. He was also kind enough to run with me on Saturday and Sunday mornings. As always, Evan continues to be incredibly supportive. What can I say? I’m lucky.

    Week 3 went like this:

    • Monday – Off
    • Tuesday – 0:42:28, 5.00 miles (8:29/mile pace), including 6×30 second strides. Splits: 8:28, 8:17, 7:59, 8:19, 9:23.
    • Wednesday – Core Strength Training and Stretching
    • Thursday – 0:45:06, 5.50 miles (8:12/mile pace), including 6×30 second strides. Splits: 8:54, 8:40, 8:25, 7:35, 7:37, 3:55.
    • Friday – 0:30:00, Alternative Cardio (Elliptical Trainer), 4.30 miles, Splits: 7:03, 6:40, 6:29, 6:41, 3:08. 
    • Saturday – 0:37:32, 4.07 miles (9:12/mile pace), splits: 8:18, 8:59, 12:13 (walked up a big hill), 7:21, 0:39.
    • Sunday – Long Run – 1:10:01, 8.32 miles (8:24/mile pace). Splits: 9:06, 8:46, 8:44, 8:36, 8:13, 8:10, 7:53, 7:59, 2:29. I really enjoyed my long run this morning – I ran around the Green Lake Park loop trail three times and the time flew. I felt comfortable the entire time, starting at a slower pace to warm up and gradually picking it up with each mile. Evan, Josh, and I ate a delicious brunch at Salty’s in West Seattle to celebrate our early-morning exercise, as well as Josh’s presence in our lovely city.
      • Total Mileage: 27.19 miles

    Here are the maps (brought to you by Evan) from this past week’s outdoor runs: 

     Here’s what’s up for Week 4:

    • Monday – Core Strength Training and Stretching
    • Tuesday – Foundation Run 45 minutes + 4×30 second strides
    • Wednesday – Off (travelling to Buffalo, NY)
    • Thursday – Foundation Run 45 minutes + 4×30 second strides
    • Friday – Alternative Cardio (Elliptical Trainer) – 30 minutes 
    • Saturday – Foundation Run – 30 minutes
    • Sunday – Foundation Run – 50 minutes

    The schedule is designed such that every four weeks the mileage is scaled back a bit for a relative state of “rest.” Since this is week 4 I guess this is break week. I do look forward to a run that was outlined in Runner’s World around the SUNY – Buffalo campus on Thursday morning. As always, happy running!

    Running in the AM2

    Posted by jodi in Ramblings on Running (Thursday May 4, 2006 at 10:46 am)

    When I began training for the Portland Marathon almost three weeks ago I was forced to move most of my workouts to the morning because I have not been arriving home from work until almost 9PM on most nights. The first few days were tough – having to get up at 5:30AM to run, shower, eat breakfast, and be out the door in time to catch the bus around 7:30AM. Now, while there is still some hesitancy each morning to leaving the warmth and comfort of my bed that early, it has gotten much easier. I am finding that, on my morning-per-week that I have off from working out, or on my Core Strength training morning, I am not in the greatest mood during the day, whereas after a good run in the morning I feel wonderful. This sounds idealized to many, I’m sure, and I wouldn’t have believed it either, but I think I very much prefer morning runs. When I start my day at work, my body feels toned, I am wide awake, and my mind is clear. I never feel groggy and half-asleep after a solid run.

    I have decided to amend my training schedule slightly. Currently, I have Strength Training alternating between one and two days a week (2 days one week, then 1 day of the next week, then 2 days the following week…). I’m scrapping that – one day per week should suffice. I would rather have an extra running day than an extra strength day.

    My other thought for now is that, once I am finished with my 8AM to 8PM schedule (one more week!) and once I am back from my upcoming two-week vacation, I am going to start attending local running club meetings. I very much need to meet other runners in Seattle and find some good running partners (although Daniel and Matt are fun interval buddies!). It would be nice to enjoy more of the social aspects of running, although feeling fit is definitely a plus.

    The forecast is calling for a high of 75 degrees in Seattle today – the kind of day where I would rather be outdoors. However, there are plenty of glassed-in hospital wings where I can enjoy springtime today. Happy running, everyone!

    Portland Marathon Training – Week 32

    Posted by jodi in Portland Marathon Training 2006 (Monday May 1, 2006 at 7:14 am)

    What a terrific week! I was telling Evan today that this is the best I have felt in – well, as long as I can remember. Evan and I are happily together in a great city, I’m happy at work, and I really do believe I’m in the best physical shape of my life. Without making much of an effort, we have been eating very healthily too – lots of vegetables, fruits, seafood, drinking plenty of fluids…anyway, life is good. J

    In other news – Saturday’s 35-minute Foundation Run turned into the chance to see how I could do at a formal 5k race! Even better – Evan was willing to run this one too. It was an awesome experience for multiple reasons. First of all, I was incredibly proud of Evan, who usually reminds me consistently that running is not his thing, but he ran the entire 5k without stopping to walk! I just cannot explain my pride in his run. Way to go, Evan. J Second, I was thrilled because I ran my best 5k since high school at 23:23. I have not broken 24 minutes since I was 16 years old, and figured that time had passed – until I ran 3.1 miles recently in just over 24 minutes. My PR is 22:50, and I want to break it soon. Finally, door prizes were given away following the race, the grand prize being the “Wine Lover’s Package,” which included a one-night stay in a king-size room at the Redmond Inn, special reserve tastings at both Columbia Winery and Chateau Saint Michele, a bottle of Chateau Saint Michele wine, and a gift certificate to a local steak restaurant in Redmond. And of course, Evan won the grand prize! A grand day indeed.

     Hawk Run 2006

    I’ll start with what took place during Week 2 of 24 of my training for the Portland Marathon:

    • Monday – Off (post-call day)
    • Tuesday – 0:39:39, 4.61 miles (8:36/mile pace), including 6×30 second strides. Splits: 8:02, 9:15, 7:45, 8:53, 5:43. This was run on a very hilly course near my home.
    • Wednesday – Core Strength Training and Stretching
    • Thursday – Alternative Cardio (Elliptical Trainer) – 0:30:30, 4.24 miles (7:12/mile pace). Splits: 7:35, 7:00, 6:53, 6:57, 1:38. Again, if only I could run this fast. Someday my running pace will equal that of my elliptical pace.
    • Friday – 0:40:00, 4.79 miles (8:29/mile pace), including 6×30 second strides. Splits: 9:03, 8:38, 7:43, 8:13, 6:24. Ran this one on a treadmill, but seeing how gorgeous it was outside through the window in the fitness center convinced me that this may be one of my last treadmill runs until winter.
    • Saturday – Redmond Elementary Hawk Run 5k Race – 0:23:23 (Forerunner measured 3.15 miles) (7:25/mile pace). Splits: 7:06, 7:30, 7:43, 1:02. This was the terrific race experienced described above. J
    • Sunday – Long Run – 1:07:48, 7.19 miles (9:26/mile pace). Splits: 9:42, 10:31, 9:30, 8:52, 9:35, 9:07, 8:48, 1:39. Evan and I camped in Manchester State Park on the western shore of Puget Sound on Saturday night. With Evan’s encouragement, I left the warmth of my sleeping bag this morning to go on what was supposed to be a one hour, five minute long run. Still feeling a little sore from my hard 5k run the previous day, I ran this week’s long run at an easier pace than last week’s. Still felt great, though.
      • Total Mileage: 23.98 miles

    Evan has figured out how to use my Garmin Forerunner data to create more detailed Google Earth maps of my training. Here are a few from this past week:
     

    • Foundation Run – Tuesday, April 25, 2006
      Foundation Run - Tuesday, April 25, 2006
    • Foundation Run (Hawk Run 5k Race) – Saturday, April 29, 2006
      Foundation Run - Saturday, April 29, 2006
    • Long Run – Sunday, April 30, 2006
      Long Run - April 30, 2006 

     Here’s what’s up for Week 3:

    • Monday – Off
    • Tuesday – Foundation Run 45 minutes + 6×30 second strides
    • Wednesday – Core Strength Training
    • Thursday – Foundation Run 45 minutes + 6×30 second strides
    • Friday – Alternative Cardio (Elliptical Trainer) – 30 minutes
    • Saturday – Core Strength Training
    • Sunday – Long Run – 1 hour 10 minutes