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

Wednesday, July 12, 2017

Day 5

Comment: Went for my first mountain bike ride in a long time. And it was just a mile from my house:

Day 4

Comments: Ruth and I went to Dick's Kitchen and had the Paleo Plate plus we shared sweet potato baked fries. Yum.

Monday July 10th

Day 3

Comments: No workout today except destroying the deck.

Day 2

Comments: Made a great energy bar today out of almond butter, almonds, cocoa nibs, coconut flakes and flax seeds. Just put everything in a food processor, press into a pan and put in the fridge.

Day 1

Runners: Russ and Jim

Weather: 50's and Sunny

Comments: Starting over with my streak. This time it is lined up with Whole 30 eating. I started out a little sluggish this morning (maybe missing my peanut butter and bread) but finished fine. Brought an RX bar to have with coffee afterwards. Sorry for the bad directions Russ!

Day 25

Athletes: Russ, Andy and Jim

Weather: 50's and Sunny

Comments: Daily double today: ran 4.4 with Russ this morning and went to the gym for 45 minutes this afternoon with Andy.

Wednesday June 28

Day 24

Rest Day 3

Day 23

Athletes: Andy and Jim

Comments: Went to the gym with Andy today.

Day 22

Athletes: Jim

Weather: 60's and Cloudy

Comments: Nice easy run with Finley.

Sunday June 25

Day 21

Comments: Rest Day Number 2

Saturday June 24

Day 20

Athletes: Dave and Jim

Weather: 60's and Sunny

Comments: Went for a recovery ride with Dave along the Deschutes river. Very nice.

Friday June 23

Day 19

Athletes: Carolyn and Jim

Weather:40's and Sunny to 70's and Sunny

Comments: The 25K trail run turned into a 30K trail run. I ran to extent my "barefoot" feet would let me (14 miles) and then started walking and running, and then fast walking and then strolling. I was very pleased with how I did on the trail and Carolyn did great on the entire race. Amazingly not one blister between us! This was the longest I have run in over 20 years.

Thursday June 22

Day 18

Weather: NA

Athletes: Jim

Comments: Rest day before the 25K trail run tomorrow.

Day 17

Athletes: Jim

Weather: 50's and Partly Cloudy

Comments: The workout today was to drop my car off to get an oil change and bike home from there. Took a longer way home and had to bike bike as well for a total of over 14 miles.

Day 16

Athletes: Andy and Jim

Weather: 50's and Partly Cloudy

Comments: First I ran around the neighborhood with the dog and then Andy and the dog and I went for a hike on the Wildwood. Good start to summer break!

Day 15

Athletes: Chris and Jim

Weather: 50's and Partly Cloudy

Comments: Part way into the run Chris pulled up before his calf could cramp up. Lesson learned, use the routine that works!

Sunday June 18th

Day 14

Athletes: None

Comments: First rest day in two weeks after yesterday's 10 miler. Okay.

Day 13

Athletes: Carolyn, Russ and Jim

Weather: 50's and Partly Cloudy

Comments: Good to have Russ back on the trail. Happy Retirement (but not from running, sorry.)

Day 12

Athletes: Jim

Weather: 50's and Cloudy

Comments: Short run today to rest up for tomorrow.

Day 11

Athletes: Jim

Weather: Rainy and 50's

Comments: Today the work out is riding to school in back. I added miles both direction by going towards Mt Tabor.

Day 10

Athletes: Chris and Jim

Weather: 50's and Cloudy

Comments: Nice to be back to a regular 9:00 pace for an easy 3 miler.

Day 9

Athletes: Jim

Weather: 50's and Cloudy

Comments: Nice 3 mile run inside the neighborhood.

Day 8

Athletes: Chris and Jim

Weather: 50's and Cloudy

Comments: Basic three mile run from school.

Day 7

Athletes: Jim

Weather: Mostly Sunny and 70

Comments: Had a nice ride to Grand Central Bakery where I met Ruth (and she brought Finley.) Rode by Oregon Bike Shop on the way back to it was a little longer. Rode a total of 11 miles.

Day 6

Athletes: Carolyn and Jim

Weather: 40's and Showers

Comments: Went out and back today for the longest run in a month. The cool showery weather was helpful.

Day 5

Athletes: Jim

Weather: Rainy and 50's

Comments: Basic run around the neighborhood

Day 4

Athletes: Jim

Weather: Rainy and 50's

Comments: I left about 6:20 AM and bike past my school and RRMS and then out Holgate to the South side of Powell Butte. I turned around at the entrance. It took about 30 minutes to get to the turn around and then 20 minutes back to my school.

Day 3

Athletes: Jim

Weather: 50's and Sunny

Comments: Finally back biking!

Day 2
Athletes: Jim

Weather: 50's and Sunny

Comments: I figured out how to run 3 miles within my neighborhood.

Day: 1
Athletes: Jim
Weather: Mid 40's and Sunny

Comments: I am beginning a running / biking consecutive record today. I will still post Saturday runs but also include all other workouts until I end my series. I am starting at 194 lbs and attempting to workout (running or biking) until my weight is down to 178.

Runners: Carolyn and Jim

Weather: 50's and Sunny

Comments: Finally out on the trail again. Took a tumble and a few near misses today. It seems to happen every year when the trail dries out. Good times:

Runners: Carolyn, Russ and Jim

Weather: Sunny and Cool

Comments: Carolyn ran a couple of miles with us and then took off downtown at a blistering pace. The wise old men run up Marquam trail over to Terwilliger and back for a nice 8.3 mile run. Carolyn got 9.5 miles and finished at the nearly the same time. Pine State Biscuits was delicious!

Runners: Carolyn and Jim

Weather: 50 and Rainy / Windy

Comments: Went on a 9 miles 2,000 ft elevation gain adventure run through the rain and mud. We started on 53rd and went out Wildwood to Firelane 3. Took FL 3 to Skyline, back to Thompson to 53rd and back.

Runners: Carolyn, Russ and Jim

Weather: Cool and Sunny

Comments: Really nice loop today up towards Council Crest and over to the trail and down to Terwilliger. It seems our long winter is starting to lose its grip.