Runners: Jim

Weather: 50's and Sunny (East wind at the beach)

Comments: I have set a weight goal of 175 by 5/26/19. This is run number 1 to begin reaching this goal. The idea is to bike and run as many hills in the next 6 months in order to both get in better shape and lose weight.

Runners: Carolyn, Russ and Jim

Weather: Upper 50's and Partly Cloudy

Comments: Carolyn started 30 minutes earlier and ran 10. Russ and I ran 7. Nice to be back on the Wildwood.

Today's Run

Runners: Carolyn, Russ and Jim

Weather: 50's and Sunny

Comment: Great to see Russ on the trail today. After 12 miles both my legs were threatening to cramp up going through the crowds coming up MacCleay trail today. Next week we will start earlier.

Surf Report

Corey and I went surfing at Short Sands early Monday May 28th. Below is a report from Monday afternoon that is about the same conditions. We had a great time on the inside.

Runners: Carolyn and Jim

Weather: Perfect

Comments: Great Birthday run with Carolyn. We ran from MacCleay out a little over 5 miles before turning around. 2800 feet elevation gain and 10.3 miles is a good run:

Pacific Crest Count Down: 58 Days

Andy and I went to the gym this morning. 20 minutes on bike and then weights for a total of 50 minutes. Good workout.

Pacific Crest Count Down: 59 Days

Monday was a rest day.

Pacific Crest Count Down: 60 Days

Rested to day (except yard work) but I am going to bed early today so I can get a run in tomorrow early.

Pacific Crest Count Down: 61 Days

Athletes: Carolyn, Russ and Jim

Weather: 50 and Sunny

Comments: Carolyn ran a loop around the bridges and then went with Russ and I up Council Crest. We forgot how steep it is. Good wake up call with the 28K just 61 days away.

Athletes: Jim

Weather: Indoor

Streak: Day 27

Comments: On the bike at the gym.

Athletes: Jim

Weather: 40's and Rainy

Streak: Day 26

Comments: Ran with Finley around the neighborhood.

Athletes: Jim

Weather: Indoor

Streak: Day 25

Comments: Good work out at the gym including a 5K row in 24:45.

Athletes: Jim

Weather: 40's and Rainy

Streak: Day 24

Comments: Walk / run with dog around the neighborhood.

Athletes: Andy and Jim

Weather: Indoor

Streak: Day 23

Comments: Rode the bike at the gym and Andy used the row machine.

Athletes: Ruth, Connie, Gregg and Jim

Weather: 30 and Snow Showers

Streak: Day 22

Comments: Beautiful conditions for snowshoeing at Govy.

Athletes: Jim

Weather: 40's and Cloudy

Streak: Day 21

Comments: Good run with Finley.

Athletes: Andy and Jim

Weather: Indoor

Streak: Day 20

Comments: Good workout at the gym with Andy.

Athletes: Jim

Weather: Upper 40's and Cloudy

Streak: Day 19

Comments: Went for a run with Finley around the neighborhood.

Athletes: Jim

Weather: Indoor

Streak: Day 18

Comments: Biked at the gym for 15 minutes and then walked / ran on the treadmill set at 12% incline (15 percent the last minute.)

Athletes: Andy and Jim

Weather: Indoor

Streak: Day 17

Comments: Work out with Andy at the gym.

Athletes: Jim

Weather: 40's and Sunny

Streak: Day 16

Comments: Walk / run around the neighborhood with Finley.

Athletes: Carolyn, Russ and Jim

Weather: 50 and Sunny with No Wind

Streak: Day 15

Comments: Nearly perfect running conditions today. I'm sure I could back at the January runs that I have documented and and not find better weather than today.

Athletes: Jim

Weather: Upper 40's and Cloudy

Streak: Day 14

Comments: Went for a run for 25 minutes and then played in the backyard with Finley for another 5.

Athletes: Andy and Jim

Weather: Indoor

Streak: Day 13

Comments: Lifted with Andy today.

Athletes: Jim

Weather: 40's and Rain

Streak : Day 12

Comments: Went for a fast walk today and met the standard.

Athletes: Jim

Weather: Indoor

Streak: Day 11

Comments: 25 minutes of rowing with a little lifting at the end of the workout. We rowed a bit harder today.

Athletes: Jim

Weather: 40's and Clear

Streak: Day 10

Comments: Every once in awhile a run feels good.

Athletes: Jim

Weather: Indoor

Streak: Day 9

Comments: Row.

Athletes: Carolyn, Russ and Jim

Weather: 40's and Cloudy

Streak: Day 8

Comments: Perfect conditions on the trail. Muddy (good for cushion), not too cold, no wind. Good Times:

Athletes: Jim

Weather: 40's and Showers

Streak: Day 7

Comments: Good 3 mile run with the dog around the neighborhood.

Athletes: Jim

Weather: Indoor

Streak: Day 6

Comments: Used the row machine for 15 minutes and then bike for 15.

Athletes: Jim

Weather: 50 and Windy

Streak: Day 5

Comments: First ever stair workout at Mt Tabor. I liked it. There other runners working out ( with headlights) and it felt like we were training to climb Mt Everest:

Athletes: Jim and Andy

Weather:Indoor

Streak: Day 4

Comments: Set the row machine to 7/8 and rowed a little harder than last time.Was able to get HR over 100 this time:

Athletes: Jim

Weather: Sunny and 30's

Streak: Day 3

Comments: While Ruth and Andy went for a walk at Mt Tabor I took Finley for a run through the dog run and up to the top. We went up a very steep hill which assured my HR average would stay above 100. I like the color coding on the HR graphic and the second picture shows the hill elevation.

Athletes: Jim

Weather: Indoor

Streak: Day 2

Comments: Rowed for 30 minutes set at 7. HR average of 95. Increase a little next time.

Athletes: Carolyn, Russ and Jim

Weather: 40's and Cloudy

Streak: Day 1

Comments: I am starting my 2018 streak 2 days early. Always good to get a 'running' start! The requirements of the streak are simple: 30 minutes minimum, HR average 100+. I will have some flexibility on the HR but not on the 30 minutes. Failure results in starting back at Day 1.

Runners: Carolyn and Jim

Weather: Rainy and 50's

Comments: Ran Terwilliger today. Carolyn's coach suggested some speed work in the middle and at the end of the run so she did that while I took it easy. Felt pretty good for 9 miles on the road.

Saturday October 7th

Runners: Carolyn, Russ and Jim

Weather: Low 50's and Mostly Sunny

Comments: Once again we ran out Wildwood and did a double loop at the end. But this time we made a loop at the other end creating a dumb bell run. Ha Ha Ha.

Runners: Carolyn, Russ and Jim

Weather: Low 50's and Cloudy

Comments: I thought the trails would be softened by the rain this week so I tested out my theory by sprawling out and rolling on the ground. Still hard a rocks. Should be about the same next week so I'll try to stay on my feet.

Saturday Sep 23rd

Runners: Carolyn, Russ and Jim

Weather: 50's and Cloudy

Comments: Good almost 9 mile run today on the trail. Just a little further each week.

Runners: Carolyn, Russ and Jim

Weather: 50's and Cloudy (and Smokey)

Comments: Went a little longer this week. We also went faster. Good running team.

Runners: Carolyn, Russ and Jim

Weather: Cloudy and 60's

Comments: Great to be back on the trail. Hope we can string together a few runs while  the weather is nice.

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My half training plan

Race Date:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Aug 14	Aug 14 Run 45 mins	Aug 15 Cross-Training 50 mins	Aug 16 Run 45 mins	Aug 17 Cross-Training 50 mins	Aug 18 Run 40 mins	Aug 19 Run-Endurance 6 miles	Aug 20 Rest Day
Week 2 Aug 21	Aug 21 Run 45 mins	Aug 22 Cross-Training 50 mins	Aug 23 Run 45 mins	Aug 24 Cross-Training 50 mins	Aug 25 Run 40 mins	Aug 26 Run-Endurance 7 miles	Aug 27 Rest Day
Week 3 Aug 28	Aug 28 Run 45 mins	Aug 29 Cross-Training 50 mins	Aug 30 Run 50 mins	Aug 31 Cross-Training 50 mins	Sep 1 Run 40 mins	Sep 2 Run-Endurance 8 miles	Sep 3 Rest Day
Week 4 Sep 4	Sep 4 Run 50 mins	Sep 5 Cross-Training 40 mins	Sep 6 Run+Speed 50 mins	Sep 7 Cross-Training 40 mins	Sep 8 Run 40 mins	Sep 9 Run-Endurance 6 miles	Sep 10 Rest Day
Week 5 Sep 11	Sep 11 Run 50 mins	Sep 12 Cross-Training 50 mins	Sep 13 Run+Speed 50 mins	Sep 14 Cross-Training 50 mins	Sep 15 Run 40 mins	Sep 16 Run-Endurance 9 miles	Sep 17 Rest Day
Week 6 Sep 18	Sep 18 Run 50 mins	Sep 19 Cross-Training 50 mins	Sep 20 Run+Speed 60 mins	Sep 21 Cross-Training 50 mins	Sep 22 Run 40 mins	Sep 23 Run-Endurance 10 miles	Sep 24 Rest Day
Week 7 Sep 25	Sep 25 Run 50 mins	Sep 26 Cross-Training 40 mins	Sep 27 Run+Speed 53 mins	Sep 28 Cross-Training 40 mins	Sep 29 Run 40 mins	Sep 30 Run-Race Pace 7 miles	Oct 1 Rest Day
Week 8 Oct 2	Oct 2 Run 60 mins	Oct 3 Cross-Training 50 mins	Oct 4 Run+Speed 53 mins	Oct 5 Cross-Training 50 mins	Oct 6 Run 40 mins	Oct 7 Run-Endurance 11 miles	Oct 8 Rest Day
Week 9 Oct 9	Oct 9 Run 60 mins	Oct 10 Cross-Training 50 mins	Oct 11 Run+Speed 54 mins	Oct 12 Cross-Training 50 mins	Oct 13 Run 40 mins	Oct 14 Run-Endurance 12 miles	Oct 15 Rest Day
Week 10 Oct 16	Oct 16 Run 50 mins	Oct 17 Cross-Training 40 mins	Oct 18 Run+Speed 54 mins	Oct 19 Cross-Training 40 mins	Oct 20 Run 40 mins	Oct 21 Run-Race Pace 8 miles	Oct 22 Rest Day
Week 11 Oct 23	Oct 23 Run 60 mins	Oct 24 Cross-Training 50 mins	Oct 25 Run+Speed 50 mins	Oct 26 Cross-Training 50 mins	Oct 27 Run 40 mins	Oct 28 Run-Endurance 13 miles	Oct 29 Rest Day
Week 12 Oct 30	Oct 30 Run 60 mins	Oct 31 Cross-Training 50 mins	Nov 1 Run+Speed 50 mins	Nov 2 Cross-Training 40 mins	Nov 3 Run 40 mins	Nov 4 Run-Race Pace 8 miles	Nov 5 Rest Day
Week 13 Nov 6	Nov 6 Run 50 mins	Nov 7 Cross-Training 40 mins	Nov 8 Run+Speed 55 mins	Nov 9 Cross-Training 30 mins	Nov 10 Run 40 mins	Nov 11 Run-Race Pace 7 miles	Nov 12 Rest Day
Week 14 Nov 13	Nov 13 Run 40 mins	Nov 14 Rest Day	Nov 15 Run 30 mins	Nov 16 Rest Day	Nov 17 Run 30 mins	Nov 18 Rest Day	Nov 19 Race Day! 13.1 miles

Weather: 50's and Sunny

Runner: Carolyn, Jenny, Russ and Jim

Comments: We ran from Burnside today for the first time since last Fall. Pittock hill is still steep.

Saturday, August 12th, 2017

Weather: 50's and Sunny

Runners: Carolyn, Jenny and Jim

Comments: Nice to have Jenny out on the trail after a two year break.

Day 22

Runners: Carolyn, Russ and Jim

Weather: Upper 50's and Sunny

Comments: Standard hill climb today. Nice to have the whole running group back together today. Hey Carolyn, whats up with that first mile?

Friday, July 28, 2017

Day 21
Went to the gym with Andy. My other workout was about 6 hours of working with sand and gravel and bricks putting in the steps to our deck. Hard Work.

Day 20

Went for a run with Russ this morning.

Day 19

Mountain Biking with Andy Locke today at Sandy Ridge:

Day 18

Sent surfing with Corey today. Really fun little swell:

Day 17

Work in the yard day.

Day 16

Rest Day

Day 15

Runners: Carolyn and Jim

Weather: 60's and Sunny

Comments: Congrats to Carolyn on winning her age category in the Vernonia half-marathon. Congrats to Jim for not hurling as he crossed the finish line. I need to eat more carefully when doing Whole30 and running a race.

Day 14

Beach Day

Day 13

Comments: Went to Trillium Lake today to kayak. I took Finley for a 2 mile run around the lake:

Day 12

Went on a nearly 10 mile bike ride today. I need to ride more.

Tuesday, July 18, 2017

Day 11

Another Relax Day

Monday, July 17, 2017

Day 10

Deck Building Day

Sunday, July 16, 2017

Day 9

Vacation Day

Day 8

Runners: Carolyn, Russ and Jim

Weather: 60's and Sunny

Comments: For some reason my watch went on auto pause for almost 2 miles today. It shows up as a straight line on the map below. There are no straight lines on the Wildwood. So our total today was 8 miles (just what Coach Love prescribed.)

Day 7

Comments: Spent all day building a deck today. We had burgers using toasted sweet potatoes for buns. Delicious.

Day 6

Runners: Russ and Jim

Weather: 60 and Cloudy

Comments: Nice 4.5 miler with Russ up and down Mt. Tabor