Runners: Vic and Jim

Weather: Low 40's and Partly Cloudy

Comments: Met Vic Folk at Marquam Trail and went to the top. Haven't seen Vic in many years. He was visiting from CA. What fun! Thanks Facebook.

Runners: Carolyn, Stacey, Jessica, David and Jim

Weather: 40 and Partly Cloudy

Comments: Great running weather. I'm 5/5 with my new shoes. First time running with David. Great job! What a WOD!

Runners: Carolyn, Russ and Jim

Weather: 40 and Cloudy

Comments: Third week in a row with what I consider great running weather. I love running this time of year. No coffee today because of a train delay and no map because my watch was on the blink.

Runners: Russ, Carolyn and Jim

Weather: Mid 30's and Snow

Comments: Good run today. Especially good job on Pittock hill Russ! Great to start out with clear weather and get warmed up before it started snowing.

Runners: Carolyn, Russ Jim

Weather: Low 40's and Cloudy

Comments: Good run today. Not sure why the guy with three dogs carries the small one but that makes two weeks in a row. We also seem to be running through one of Grimm's fairy tales for just a moment. Sorry you missed that Russ.

Weather: Upper 40's and Sunny

Runners: Carolyn and Jim

Comments: Debuted of my New Balance 110's. Best first run in a new pair of shoes ever. If they are good enough for the guy in this video they are good enough for me:

Winter Running

I had an idea this morning I forgot to mention. I think we should alternate longer runs with short. Maybe 6-8 one week and 12-14 the next. Still gives us the same mileage but it would be nice to be done earlier (and less tired and sore) every other week.

Runners: Russ and Jim

Weather: 40's and Rainy

Comments: Kind of yucky conditions but really good to get out and start training again. Next race is in about 6 weeks.

Runners: Russ and Jim

Weather: Mid 50's and Cloudy

Comments: Nice loop beginning at Hawthorne Bridge, up Council Crest, over to the Zoo and down through NW to the Steel Bridge. Average moving pace getting closer to the 10's. I think we can take 1-2 minutes of that for the 1/2 M pace. That makes a 2 hour Run to Stay Warm. Not a record but a good goal. If this work out we can then work our long runs on the trails down in the 10's and expect a little better results at the races.

The next run will be from Hathorne Bridge at 7:30 tomorrow morning.

Runners: Carolyn, Russ and Jim

Weather: 50 and Rain

Comments: Top 10 misery run. It would have been top 5 if it was colder. Plenty of rain. We have had so many clear running days in the last few years I'm afraid the law of averages is against us.

Runners: Carolyn, Russ and Jim

Weather: 50 and Rainy - Colder at the finish

Comments: Ran Council Crest with shortcut. I looked up other similar runs. It seems our time was just a bit slower than the typical Fall/Winter times for the route. Not bad. Time to build back up for the Run to Stay Warm next month.

Runners: Carolyn and Jim

Weather: 50 and Sunny

Comments: Went up Broadway in 28:00 minutes which is decent. Much better is that is wasn't horrible and almost conversational. Went one way on Wildwood and then through NW to Broadway Bridge to get over the tracks and then over to Steel Bridge. Of course I'm already thinking of how to expand this run a little (think Pittock.)

Here is an interesting look at our long runs (9 miles or more) for the last year:

Runners: Carolyn, Russ and Jim

Weather: 50's and Cloudy

Comments: Good pace today thanks to Ms. Cross-fit. I compared the first 5 miles of today's run with many other times we have gone out Wildwood. The results: we ran faster today. Our moving average was 11:15 per mile. That equates to averaging 9 minutes per miles on the road. Not bad for 11 miles.

Runners: Russ and Jim

Weather: 50's and Sunny

Comments: It's been awhile since we trekked up Marquam trail to Council Crest. It's still very steep.

The next run will be from Hawthorne Bridge at 7:30 tomorrow morning.

Runners: Carolyn, Russ and Jim (and Brody)

Weather: 50's and Sunny

Comments: Lots of people out on the trails today. We ran the same loop as last Oct 15th but about 10 minutes faster.

Runners: Carolyn and Jim

Weather:60's and Stagnant

Comments: 2K elevation is always a good challenge. Leif Erikson is also a good challenge. That little detour at the end was a challenge.

Runners: Carolyn and Jim

Weather: Perfect

Comments: Went up Holman to 53rd and then over to Dogwood back down to Wildwood. Nice combo of out and back with a loop.

Runners: Carolyn, Russ and Jim

Weather: 60 and Cloudy

Comments: Nice little 7 miler on the Wildwood. Good job everybody

Runners: Jim

Weather: Upper 60's and Sunny

Comments: Ran at Tryon Creek State Park but found a better place to park. I was headed down Terwilliger took a right onto Boones Ferry Rd. Took the next left which is 4th to turn around but went to the end instead. Nice alternative to the visitor's center. I make better mistakes than anyone I know.

The next run will be from Tryon Creek State Park near Lewis and Clark. Meet in the parking lot at 6:30 AM.

Runners: Russ and Jim

Weather: Upper 50's and Cloudy

Comments: Back to the loops. We went out Wildwood and then down to Leif Erikson Trail. Then a new way over to Burnside so we stayed higher up the hill on Westover. Good Times.

The next run will be from Burnside at 7:00 AM tomorrow morning.

Interesting to compare summer 2011 and 2012. Activities include running, hiking, weights and biking.

Runners: Russ and Jim

Weather: 50's and Cloudy

Comments: It has been years since I ran through Tryon Creek. I think it's going to make it back in the regular rotation of runs. What a great set of trails:

Runners: Carolyn, Julie, Russ and Jim

Weather: 60's and Sunny

Comments: Out to the bench and back on the Wildwood today. Lots of people running today on the trail. We are refining our formula for getting more people out to run with us. Tell them it's fun, leave them behind, drag them up steep hills. That should do it.

The next run will be from Burnside at 7:30 tomorrow morning.

Runners: Carolyn, Russ and Jim (and Brody.)

Weather: 50's and Partly Sunny

Comments: A lot of firsts today. First time we ever stashed a car at the end of the run. First time we joined a race without signing up. First time a stranger tripped right in front me. After years of running firsts are hard to come by.

The next run will be from Burnside tomorrow morning at 7:30 AM.

Runners: Russ, Carolyn and Jim

Weather: 50's and Cloudy

Comments: Nice to run towards the Zoo on the Wildwwod. My watch ran low so no map. Guess I need to recharge the battery. And plug in my watch too.

The next run will be from Burnside Thursday morning at 7:00 AM.

This is from last Saturday:

Runners: Carolyn and Jim

Weather: 50's and Cloudy

Comments: We did the same run as a week ago last Thursday. Again, Brody is the Man, or the Dog. Great running dog.

Runners: Russ and Jim

Weather: 60 and Cloudy

Comments: Way to get back on the trail Russ. No falling today.

Hikers: Ruth and Jim

Weather: 60 and Sunny

Comments: Went for a nice hike with Ruth on the Wildwood. We parked at Fire Lane 1 and walked a couple of miles out.

The next run will be from Burnside tomorrow morning at 7:00 AM.

Runners: Carolyn and Jim

Weather: Mid 50's and Sunny

Comments: Nice 6 miler on the Wildwood. Brody is a great running dog. Felt like a episode of Portlandia outside the Zupans though. Listen nosy Porlandia dog people - Carolyn knows her dog and how to handle him - go save some other poor animal from evil dog collars.

Runners: Jim Weather: 70 and Sunny Comments: Spent 25 minutes scrambling along volcanic rock for the first mile. Then found a really nice quiet road along the shore.

The next run will tomorrow morning at 6:00 AM. Park at Hana Kai Resort in Hana Maui. We will run along the King's Highway Trail towards Waianapanapa State Park.

Runners: Jim

Weather: Low 50's and Rain

Comments:

Increasing your pace from 9:10 to 8:01 takes four to six months of training and a multifaceted approach to boost endurance and speed. To build your aerobic base, run four to six times weekly and increase mileage by 10 percent every 14 days so you’re running 40-plus miles per week one month before race day. To increase stamina, do a tempo run every other week at 8:15 to 8:30 pace. Start with 15 minutes and add five minutes each time until you’re logging 40 minutes. On alternate weeks, do one speedwork session: build up from two to eight repeats of two to five minutes at about 7:30 pace, with equal recovery.

Lon Freeman from Runner’s World June 2012

Run to Stay Warm - November 18th 2012

June 18th - Begin training

July 18th - Spent time in Maui. Ran but haven't been interval training.

August 18th - Running but have not interval trained.

September 18th - Ran a few fast 2 milers.

October 18th - Running has really dropped off.

November 12th - Restarting the plan. Not running the Run to Stay Warm due to coaching conflict.

December 15th - Still not running very much but long runs on the weekend are going well. I signed up for the 10k series. Most importantly - no foot pain!

January 15th Update

February 15th Update

March 15th Update

April 15th Update

May 15th Update

CURRENT VDOT - 40

GOAL VDOT - 42 List of races:

http://www.orrc.net/races/10kseries/10kseries.htm

Runners: Russ and Jim

Weather: Upper 50's and Sunny

Comments: "I wonder where that road goes?" Up.

The next run will be from Burnside at 7:00 AM tomorrow morning.

Runners: Carolyn, Russ and Jim

Weather: 50's and Partly Cloudy

Comments: Great new loop today. Easy on the Kale Russ! See you guys back on the trails in July.

The next run will be from Burnside at 7:30 AM tomorrow morning.

Runners: Carolyn, Brody and Jim

Weather: 50 and Cloudy

Comments: Cody's first time in the bigs! What a great trail dog.

Murph

Runners: Carolyn, Russ and Jim

Weather: Perfect

Comments: Great way to start a birthday. 10 mile trail run with 2,000 elevation gain. Thanks trail running buddies. You know who you are. The only ones reading this. I enjoyed the out and back today but don't get use to it.

Our next run will be tomorrow morning from Burnside 7:30 AM.

Runners: Russ and Jim

Weather: 50's and Sunny

Comments: Great day to get back on the trail. I was out of breath for a good part of the run. Turns out it was because I have not run much lately. And we ran the fastest time for that course ever (1:28.)

Our next run will be from Burnside tomorrow morning at 7:30.

Runners: Carolyn, Russ and Jim

Weather: 50 and Partly Cloudy

Comments: Nice to have Russ back on the trail. The first time in our years of running on the trails that we have seen Search and Rescue training. I was little nervous when the leader didn't know how many were out there though. The Elevation Gain is about 400 feet too high but 2300 is still a good day climbing. When we went down the creek the GPS put us across Cornell which is about 400 feet.

The next run will be from Burnside tomorrow at 7:30 AM.

Runners: Carolyn and Jim

Weather: 50's and Foggy-ish

Comments: Rave Run. People must have read my post from last week because they came out and ran. To the guy who announced "on your left" - a little louder and sooner and not so close to my ear. That way I don't almost knock my running partner in the stream.

Runners: Carolyn and Jim

Weather: 50's and Partly Cloudy

Comments: Not a lot of people out on a perfect running day. Come on People!

Runners: Carolyn, Russ and Jim

Weather: Upper 30's and Sunny

Comments: That's better. Nice run up 53rd. Okay a shuffle. Walk. Good times.

I have to investigate the difference in my Garmin watch from last week to this week. The first few miles were the same but this week it shows a much greater elevation gain. Could be the opposite of when I first used the watch and found out we were running less miles. We may be gaining more elevation than we thought. Maybe the extreme difference in weather caused it. The first graphic is this week. The second is last week.

Next run will be from Burnside tomorrow morning at 7:30 AM.

Runner: Carolyn and Jim

Weather: 40 and Heavy Rain

Comments: Yuck!

Runners: Carolyn and Jim

Weather: Upper 40's and Cloudy

Comments: Mud from all the snow this week slowed us down nicely. Average HR 134 is what I was going for. Nice way to start off Spring Break.

Runner: Carolyn, Russ, Jim and 35,000 others

Weather: Upper 30's and Cloudy

Comments: 34th annual Shamrock Run today. Felt good the whole way and especially down the hill to the finish.

Runners: Russ and Jim

Weather: Upper 40's and Cloudy

Comments: Ran to Council Crest and took the shortcut back. There is a nice compare feature on my Garmin Connect site that goes with my watch. I was able to pull up six times we did the same Wildwood run with shortcut since last May. All them were slower than today.

The next run will be from Burnside tomorrow at 7:30 AM.

Runners: Carolyn, Russ and Jim

Weather: Upper 40's and Cloudy

Comments: Great weather today. Like it or not we are ready for the Shamrock run. Check out the details on the map below. We finished with a mile under 8:00. I'll take that.

Our next run will be from the Hawthorne Bridge at 7:30 tomorrow morning.

My Review of New Balance MT10 Minimus Trail-Running Shoes - Men's

Originally submitted at REI

The men's New Balance MT10 trail-running shoes put you in touch with the ground during your run by walking the line between barefoot and cushioned. Durable, lightweight synthetic leather uppers feature ample mesh paneling so your feet can breathe and stay cool. Synthetic linings wick perspiration a...

New Balance MT10 Minimus Trail-Running Shoes - Men's

Good for Trail or Road

By Lofthus from Portland, OR on 3/1/2012

 

5out of 5

Sizing: Feels true to size

Width: Feels true to width

Pros: Durable, Lightweight

Best Uses: Mixed Terrain, Trail Running, Road Running, All Weather Conditions

Describe Yourself: Avid Athlete

Was this a gift?: No

I After running in Vibrams for 9 months I injured my foot and was looking to replace the shoe but not the method of running. The Minimus is the perfect shoe for this transition. They protection from the ground but you feel enough surface to respond barefoot like. I run mainly on trails but these allow me to train on the road as well. Great lightweight flexible shoe.

(legalese)

Runners: Carolyn, Sandy and Jim. And Russ going the other way.

Weather: Upper 30's and Snow/Rain Mix

Comments: We ran completely off trail . Is everyone happy now? Nice surprise to see Russ coming the other direction. I don't know about Russ but we stuck to 2 minutes per mile slower than race pace. Good job everyone. Question: is it a reward or punishment to be greeted by a large gathering of men dressed up as Smurfs at the end of a run?

The next run will be from the Hawthorne Bridge at 7:30 AM tomorrow morning.

Runners: Carolyn, Russ and Jim

Weather: Low 40's and Cloudy

Comments: Russ is The Man and Carolyn can keep up with The Man. I wanted to stick it to The Man. Good job Russ.

Our next run will be from the Hawthorne Bridge at 7:30 AM tomorrow morning.

Runners: Carolyn, Sandy and Jim

Weather: Mid 40's and cloudy

Comments: We ran out 53rd (saw a man and his goat) to a new entrance that puts us farther out on the Wildwood. A new feature of our run is to stop and take pictures (thank you Sandy.) Maybe we could start making videos too. Wait last time we did that I ended up with a scare on my face. Good job everyone and see you next week Russ. I'm sure you ran fast at the beach.

Our next run will be from Burnside tomorrow morning at 7:30 AM.

Runners: Carolyn, Russ and Jim

Weather: Low 40's and Sunny

Comments: Good climb up Marquam Trail even without the Loud Ladies. Nobody on the trails this morning but lots of people coming up Terwilliger. And one poor lady going down Terwilliger that passed us with just enough speed to make us think "I can go that fast." Or faster. Update: I looked at the splits and we did mile 7 in 7:53.

Our next run will be from the Hawthorne Bridge tomorrow morning at 7:30 AM.

Runners: Carolyn, Russ and Jim

Weather: 30's and Sunny

Comments: The plan today was to run around randomly until we hit 7 miles. 2/3 of a mile over is not bad. Over 1500 feet elevations gain is not bad either.

Our next run will be from Burnside at 7:30 AM tomorrow morning.

Runners: Carolyn and Jim

Weather: Upper 40's and Showers

Comments: Adventure run today. Trees down and lots of water everywhere. Marquam trail has a significant slide blocking it. Good Times. I looked back at the run from October 15th, 2011. Almost the exact route and time. Then I broke my foot. Good to be back and time to be careful.

Our next run will be from Burnside tomorrow morning at 7:30 AM.

Runners: Carolyn, Russ, Jim and Three Older Ladies

Weather: Low 30's and Cloudy

Comments: It has been 6 months since we ran from Hawthorne Bridge to Council Crest. Last June we did it in 1:27 and today it took 1:22. Thank you Loud Ladies for motivating us up the hill!

Our next run will be from the Hawthorne Bridge at 7:30 AM tomorrow morning.

Runners: Carolyn, Russ and Jim

Weather: Mid 30's and Cloudy
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Comments: We went to Council Crest and took the shortcut back. Good run but I am looking forward to getting our distance up to 10+.

The next run will be from Burnside at 7:30 AM tomorrow morning.