Runners: Carolyn, Jenny, and Jim

Weather: Mid 40's and Rainy

Comments: It was bad weather but good run day. Didn't have much traffic on the trail. Only a few diehards. Once again my watch turned off. I think I will get a regular watch and just use MapMyRun.

Runners: Carolyn, Russ and Jim

Weather: Mid-40's and Cloudy

Comments: Great to see Russ back out on the trail. Hopefully I can solve my watch issues. I captured the first 5 miles but then my watch turned off.

Runners: Carolyn and Jim

Weather: Rainy, Windy in the 40's

Comments: We did the Council Crest out and back today. My watched failed so I had to look up the run. When I search my Garmin site for runs with the title Council Crest w/Shortcut this is what I found:
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Runners: Sarah, Amanda, Carolyn, Scot and Jim

Weather: Mid 40's and Cloudy

Comments: It was great to run the EWEB Run To Say Warm today. It was also great to have Sarah, Scot and Amanda join Carolyn and I. Let's keep it going

Runners: Carolyn and Jim

Weather: Upper 40's and Sunny

Comments: Ran a great new loop today starting at Pittock. We ran down to the Broadway Bridge and over and then down to Hawthorne. We could do this some run starting and ending at he Hawthorne Bridge. That would put the big hill towards the beginning of the run instead of the end.

Runners: Carolyn, Russ and Jim

Weather: Mid 40's and Cloudy

Comments: Perfect running weather today. We went over the top of Council Crest and down to the new trail that leads to Terwilliger. We can't call it the new trail for long.

Runners: Carolyn, Sandy, Russ and Jim

Weather: 60 and Rainy

Comments: Started out in dark with heavy rain. Good thing Sandy had a flashlight. The weather cleared up and we had a good loop. My watch isn't charging so I had to copy the route below (interestingly we did this run exactly 1 year ago.) We did between 9 and 10 miles.

Runners: Carolyn, Russ and Jim

Weather: Low 60's with 88% Humidity

Comments: Yuck! I hate today's weather. Too warm, too humid. I am looking forward to a healthy Russ and nice cool weather coming up.

Runners: Carolyn, Amanda, Russ and Jim

Weather: 60's and Cloudy

Comments: We went 8 3/4 miles in about 1 hour and 40 minutes today. Amanda went her own route and went 9. Nice addition to our usual route up to Council Crest and back. We went further downtown and crossed the Steel Bridge. This made the usual 6 2/3 mile route 8 and 3/4 miles. There is a math problem in there somewhere but we are a running, not a book club!

Runners: Carolyn, Sandy, Russ and Jim

Weather: Mid 50's and Sunny

Comments: Good run today. Good luck to Sandy at the CA adventure race and good job Russ, your recovery is almost complete.

Runners: Russ and Jim

Weather: 50's and Cloudy

Comments: Ran up to Council Crest and back. No map because my watch was not plugged in and did not get charged. Good run Russ!

Runners: Carolyn, Russ and Jim

Weather: 60 and Sunny

Comments: Welcome back Russ! 5 is a good start. We'll get you back to speed in no time. Good loop today.

Runners: Carolyn, Sandy and Jim

Weather: 50's and Sunny

Comments: I really need to start taking a phone / camera. Today we met an unlikely pair of runners out on the trail. Not the typical 130 lb runners( okay the little guy maybe.) They were going 16 today and certainly knew their way around the trails. I'm sure we'll see them again. Nice to have a guest runner out. Any time we get over 2,000 feet elevation gain it is a big deal. Good job.

Runner: Carolyn and Jim

Weather: Upper 50's and Sunny

Comments: "I made it! I made it! The rest is easy from here I made it!" We crossed paths with the most enthusiastic runner ever. I'm not sure where he parked or how far he had gone but he was happy to be where we was at the moment. Good elevation gain today.

Runners: Jim

Weather: 60 and Cloudy

Comments: Second week in a row with no running partners. I don't think I should run unsupervised much longer. I ran up Cornell and then 53rd. Who does that?

Runners: Jim

Weather: 60 and Sunny

Comments: The route from my house to Jim and Patty's is not bad. I start downhill, then fairly uninterrupted all the way past the Hollywood district to 15th Ave. Then over to Prescott and back towards Jim and Patty's.

Runners: Carolyn and Jim

Weather: 60'a and Sunny

Comments: Sometimes an easy run up Council Crest and back isn't so easy. Just seemed difficult today.

I would like to explore more of the Wildwood trail. Here is a map of section beyond firelane 1:

Runners: Carolyn, Russ and Jim

Weather: Mid 60's and Sunny

Comments: Nice 10 mile loop today. The gradual climb along 23rd is difficult, then we slog up through the park back to the Wildwood. Good training run.

Runners: Carolyn, Russ and Jim

Weather: 64 and Sunny (no wind.) Comments: Sorry Russ! I should have double checked my text. Hope you had a good run without us.

Runners: Carolyn, Russ and Jim

Weather: 60's and Sunny

Comments: I forgot to post this last Saturday:

Runners: Carolyn and Jim

Weather: 60's and Sunny

Comments: Looking back three years this is the longest July run to date. 10 miles is the new normal. Hopefully this pays off in the fall when we start to train for RTSW.

Runners: Carolyn and Jim

Weather: Perfect

Comments: This route is turning into the summer basic run.

Runners: Carolyn, Russ and Jim

Weather: 50's and Cloudy

Comments: Nice to have our entire running group back together for a run. Good 10-miler!

Summer running thoughts 2014:

1. Add volume by more frequently running slower 4-6 mile courses.

2. Keep weekly trail runs at 10+ miles.

3. Do weekly track workout using the following chart:

Runners: Carolyn

Weather: 50's and Cloudy

Comments: Another 10 miler! looking back into May that makes 5/7 for 10 milers on Saturdays. Not bad.

Runners: Carolyn and Jim

Weather: 50's and Cloudy

Comments: We ran up Holman LN to 53rd and then all the way up to Fire Lane 1. Took Wildwood back and then returned on 53rd. We can increase this run easily by running Wildwood all the way back.

Runners: Russ and Jim

Weather: 50's and Sunny

Comments: Nice run up to Council Crest and back. Bring on the summer running!

Runners: Carolyn and Jim

Weather: 50's and Cloudy

Comments: Great 10 mile mix of hills, trails and road.

Runners: Carolyn, Amanda, Stacey and Jim

Weather: Upper 50's and Cloudy

Comments: Carolyn set her PR for 10K with a 49:22 and Amanda set a PR of 56 minutes. I won my age category again but no "Winner" string bag this year. That's for the best. I had a fun race at the end with a perfectly good stranger.

Runners: Carolyn, Russ and Jim

Weather: Upper 40's and Cloudy

Comments: Up and over Council Crest for a new loop including Fairmont loop, the new section of Marquam trail and Terwilliger. Probably about the best 10 miles you can run in Portland.

Runners: Carolyn and Jim

Weather: Low 50's and Cloudy

Comments: We created a new route today that starts and end on the Wildwood but is mostly Northwest and Downtown. My data on my watch was full so it would not record this route. MapMyRun is a great alternative. It is very accurate except in Washington Park so take 0.5 miles off the total. 10.5 is a good run. I am much better at estimating mileage after running for three years with my GPS watch.

Runners: Carolyn, Russ and Jim

Weather: 40's and Partly Cloudy

Comments: Another new loop: Up Broadway, then Fairmont to a new section of Marquam trail down to Terwilliger. We will be doing a 10+ run in two weeks.

Runners: Carolyn and Jim

Weather: Perfect

Comments: My GPS was not charged up today so we stuck to the trail to measure the run. We used to the blue 1/4 mile marks on the tree to go 1 mile pas the bench. 2 extra miles makes Pittock Hill WAY harder to go up. Good run Sister.

Runner: Russ and Jim

Weather: 50 and Light Rain

Comments: We found a new trail today that connects Fairmont Loop with Marquam trail. Considering all the rain it was in pretty decent shape (just like us.)

Runners: Carolyn, Karen and Jim

Weather: Mid 40's and Rain

Comments: Carolyn brought a guest runner and we didn't lose her so that was good. A cold rain at he end was some of the worst weather of the winter. We are all ready to some warmer weather.I think the weather messed with my GPS. It made our out and back look more like a loop. Ignore the 5K elevation gain. More like 1500 ft.

Runners: Carolyn, Russ and Jim

Weather: Mid 30's and Sunny

Comments: Nearly the same run as Feb 22 in about the same time. I remember more complaining a month ago so we must be getting in better shape.

Runners: Carolyn, Russ and Jim

Weather: Mid 40's and Cloudy

Comments: Good trail run today. Credit for the 2 mile climb goes to Carolyn although I accept responsibility for the last 1/2 mile. I only found one inaccurate place on the elevation from my watch of about 500 feet. That leaves 2500 feet we actually climbed. Well done!

Runners: Russ and Jim

Weather: Low 40's and Cloudy

Comments: Decided to take a run up Broadway today. About 27 minutes is not bad. It was fun to run over by the Zoo and finish with a big downhill through downtown.

Runners: Carolyn, Russ and Jim

Weather: Low 30's and Sunny

Comments: The run seemed kind of difficult today because was ran about 30 seconds per miles faster than usual for a hilly trail run. Good job troops!

Runners: Carolyn, Russ and Jim

Weather: Mid 40's and Rainy

Comments: We did this run Nov 2nd in nearly the same time. We started that run out a bit faster today but finished today's faster. Mile 7 was under an 8 minute pace. Back to the trail next week.



I did a little research and found something interesting. We did nearly the identical run two years ago (Febuary 25th 2012) and our moving pace was 1:15 slower per mile than today! Now I'm going to look up how we did in the Shamrock 2012.

So each should be able to run Shamrock 5-6 minutes faster than two years ago. Hmm......makes me think twice about not signing up.

Runners: Jim

Weather: Low 30's and Cloudy

Comments: Six inches of snow and 1/2 an inch of ice crust on top makes for an interesting run. Yak Trax on my running shoes provided traction. The 7 miles at an 11:00 minute pace felt much farther and faster.

Runners: Carolyn, Russ and Jim

Weather: Low 40's and Partly Cloudy

Comments: The same run as three weeks ago in the same time almost to the second. Prediction for next week is some kind of weather event type of run - Rain, Snow, Ice - something. Our run of good weather winter runs has to come to an end sometime (pretty good sentence for a math teacher.)

Runners: Carolyn, Russ and Jim

Weather: Low 30's and Sunny

Comments: Interestingly we did the same exact route one year ago. Today we ran it 5 minutes faster and my average HR was 10 less. A lot of credit goes to the 10k series for providing year-round motivation.

Runner: Carolyn, Russ and Jim

Weather: Upper 40's and Showery

Comments: We caught a nice break in between heavy rain and wind today. We ran 4 minutes faster than last Sept.

Runners: Carolyn and Jim

Weather: Upper 20's and Sunny

Comments: Raced the Y2K14 10K in Forest Grove this morning. What a great way to start the year off.



The first graphic is splits from the race a year ago. The second one is from today. The the most significant improvement is HR during miles 5 and 6. Going faster and working less sounds good to me.