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
>br>
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.

Runners: Russ and Jim

Weather: Low 30's and Partly Cloudy

Comments: Great 6 mile run today. That is the hardest I ran in my Vibram shoes yet. Great way to finish off the year.

Runners: Carolyn, Russ and Jim


Weather: Upper 30's and Cloudy

Comments: Nice 5 mile run today. My gift was to gain 1277 feet in less than 5 miles. Merry Christmas!

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

Runner: Russ and Jim

Weather: Upper 30's and Cloudy

Comments: Nice mid-week run. We haven't been up to the top (of Council Crest) since back in October.

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

Runner: Carolyn, Russ and Jim

Weather: Mid 30's and Sunny

Comments: Rave Run! Very sunny, no wind and lots of happy runners on the trail. I am a weather fanatic but sometimes the absence of any real weather is pretty nice. I am predicting that later in January we will be running on frozen ground, snow or both. You heard it here first.

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

Runner: Carolyn, Russ and Jim

Weather: Upper 20's and Freezing Fog

Comments: Very cold and frozen run today. Each week we run a bit longer. By the end of January we should be back up to 10-12.

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

Runner: Carolyn and Jim

Weather: Low 30's and Foggy

Comments: It was great to be back on the trail. Easy does it.

Day 1 of trying to get back in shape. I went over to Glendoveer and walk/run. My foot felt fine but as I continued it started getting irritated. I think my toe shoe is too tight around my fat right foot so a make a little modification. Since the shoes look weird anyway what is a little cut in the top of the shoe? There is a strap in the perfect place to keep the shoe as tight or loose as I want anyway. Walked around at home a bit and it felt much better.

We are off for a few more weeks. No workout tomorrow. Looks like the first weekend of December will be the first run in a very long time.

Runner: Carolyn, Russ and Jim

Weather: 50 and Foggy

Comments: Nice to be back on the trail. Still undecided about RTSW. Thanks to whomever put the switchback in the trail behind the World Forestry Center. If you hit the + button on the map below you can see where the Marquam Trail use to go and where the new trail is.

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

Update 7:00 AM: I am going rest my sore foot this week.

Runners: Carolyn, Russ and Jim

Weather: 50 and Cloudy

Comments: Yeah Russ! Welcome back. Hopefully your foot feel fine. We ran to Council Crest and then down Marquam Trail. Worked our way over to Jefferson and up to Washington Park. I'm digging these loops.

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

Runners: Carolyn and Jim

Weather: Upper 50's and Sunny

Comments: We ran up Terwilliger and then up the trail to council crest. Each week the Average Moving Pace is getting a little bit faster. I keep promising a a flat run on the road. Maybe next week.Ya right.

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

Runners: Carolyn and Jim

Weather: Mid 50's and Cloudy

Comments: Look closely at the shape of the course to see why I named this the Dragon Loop. This was a 10.21 mile loop with 2000' elevation gain. I'm sure before using my watch we would have called this 12 miles. Trying to think of something clever to say about inflation and the economy but I'm too tired.

Runners: Carolyn and Jim

Weather: 60's and Sunny

Comments: We have entered the era of loops. We went up to Pittock, down to Cornell, up 53rd and down to Thurman. Then up to Westover and up some more to Wildwood and then up towards Pittock. It sounds like more up than down but by some miracle of physics it was exactly the same. Almost 1700' gain over 8 miles is Good Times. I am already thinking about how increase the radius of this loop to make it 10 miles. We met some fellow trail runners at coffee and had a nice chat.

Runners: Jim

Weather: Low 50's and Misty

Comments: Went up Broadway (27:40) and then up to Council Crest. Then over to Terwilliger on the trail for a total 9 miles. Starting to figure out how run downhill in my Vibrams. Think of the old Keep on Truckin' poster (His right foot not his left.)

Hope the toe heals up quickly Russ!

Good luck tomorrow Carolyn. Kick some Champoeg Butt.

Runners: Carolyn and Jim

Weather: Upper 60's and Sunny

Comments: We ran up Terwilliger from the Hawthorne Bridge. We discovered a trail that will be fun once it opens back up. It will take us from Terwilliger down to Willamette.  No trails this week means all trails next week. Hope you had a good event Russ.

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

Runners: Carolyn and Jim

Weather: 60's and Sunny

Comments: We decided to go down into town and then up SW6. Good luck to Russ next week in his race and Carolyn the next week in her's. Time for me to get ready for Run to Stay Warm.

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

Runners: Jim

Weather: 60's and Sunny

Comments: I was headed to Marquam Shelter to park and a road closure forced me to go up Terwilliger instead. Went up the trail we usually come down. Ended up up at Council Crest and then ran down Broadway.

Runners: Jim

Weather: 60's and Sunny

Comments: I wanted a new route from my house. I used my biking route knowledge to find a loop that minimizes traffic.

Vacation Walk 2

Vacation Run 2

Vacation Walk #1

Vacation Run Number 1

Runners: Carolyn, Carolyn, Russ

Weather: Upper 50's and Cloudy

Comments: The big debut went well - so far. See everyone in a few weeks.

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

Mountain Bikers: Jim

Weather: Upper 70's and Sunny

Comments: Change of plans so I rode from my house. Decided to go up Rocky Butte and then head over to Mt Tabor. It would be nice to climb three peaks so I guess next time I will have to head out to Powell Butte. I may do the Leif Erickson tomorrow.

The next mountain bike run will be on the Leif Erickson Trial tomorrow at 1:30 PM.

Road Cyclist: Russ and Jim

Weather: 50's and Cloudy

Comments: Rode the 205/Spring Water to Russ' house. Then we took Oaks Bottom into downtown and did the Eastide Esplanade. Rode south down to about Tram and then back to Hawthorne bridge where Russ and I parted ways to head home. I feel so Portlandy.

Runners: Jim

Weather: 50's and Cloudy

Comments: Ran down to 'Cattle Bones' and met Ruth there after she worked out at 205. Longest run yet in Vibrams. After an hour I slowed down (from slow to really slow) to avoid injury. This Saturday may be the big debut of toe shoes on the trail. The run was about 7 miles.

Runners: Carolyn, Russ and Jim

Weather: 60 and Cloudy

Comments: We ran up Broadway for the first time in about a year. We made it up in a good time (about 28:00) and it was hard but didn't seem the gut-buster that is used to be. No way I could ever mutter anything going up that hill years ago beside a gasp. This time I could talk with Carolyn about how great Russ was doing up in front of us.

I don't know what is up with 2700' elevation gain. Not accurate.

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

Hikers: Ruth and Jim

Weather: 70 and Sunny

Comments: From the Zoo to Council Crest took a little over 40 minutes to hike. Then It was all flat or downhill from there to the Tram. The Tram is free going down which is nice. Caught the Street Car into Portland and had some lunch. Max back to the Zoo. Very fun.

The next hike will be today. Ruth and I are going to hike the 4T Trail.

Bikers: Russ and Jim

Weather: 80 and Sunny

Comments: We went out Leif Erickson Trail for about 10 mile round trip. Nice to have a biking partner. Looking forward to more rides on the road and trail.

The next bike ride will be on the Leif Erickson Trail at 4:00 PM tomorrow. Follow Thurman St all the way to the parking lot in NW Portland.

Runners: Russ and Jim

Weather: 60's and Sunny

Comments: Took Russ on the SW 6 Hill Torture Run for the first time. Nice job Rusty!

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