Slow But Steady Improvement

This why I like Strava. With no effort on my part (except to run up the hill) Strava recorded our effort on the top part of Council Crest. Someone created a "Segment" from the last road we cross to the top. You can see the steady improvement over two years:

Runners: Carolyn, Russ and Jim

Weather: 50's and Cloudy

Comments: We did the basic run to the top of Council Crest and back today. This has become a standard run over the years.

Runners: Carolyn, Matt, Russ and Jim

Weather: 50's and Partly Cloudy

Comments: It was great to be out on the trail. It was Carolyn and the boys today. Good run everyone.

Runners: Carolyn and Jim

Weather Sunny and Cool

Comments: We ran in Sherwood today because someone was out late last night. It was a nice 6.75 loop around Sherwood.The graphic below was from my new TomTom GPS Heart Rate watch. It seems pretty accurate.

Runners: Carolyn, Sandy, Russ and Jim

Weather: 50's and Partly Cloudy

Comments: We did 8.67 hilly miles today. Carolyn and Sandy and a random lady killed me going up Pittock Hill. But not Age Category Guy. No I was going to hurl before he beat me up the hill. It was close. Nice data from Carolyn's fancy new Garmin watch!

Runners: Carolyn and Jim

Weather: 50's and Cloudy

Comments: We ran the basic Council Crest out and back today. 1:28 is a decent time. The weather felt like Spring for the first time this year.

Runners: Carolyn, Sandy, Jim and 35K others

Weather: Lower 40's and Rainy

Comments: Very cold Shamrock Run this year. Good job Carolyn and Sandy for being top 5% of their age category.

Runners: Carolyn, Sandy, Russ and Jim

Weather: 50's and Partly Sunny

Comments: We ran on a very crowded trail today but it was a good 8.5 mile run.

Runners: Carolyn, Russ and Jim

Weather: 50's and Rainy

Comments: I delivered on a 1.5 hour run. I did say 6-8 miles and we went .4 miles over. Good new loop today.

Thanks to Ruth and Brian for meeting us a Pine State after the run. Yum.

Runners: Carolyn, Sandy and Jim

Weather: Cold and Cloudy

Comments: Good loop today. Notice on the graphic below that we set four PR's according to Strava.

Runners: Carolyn, Russ and Jim

Weather: Mid 40's and Partly Cloudy

Comments: Nice call Russ. We ran Terwilliger to get ready for the Shamrock. I would never make that call but I'm glad we did.

Runners: Carolyn, Sandy, Russ and Jim

Weather: Mid 40's and Partly Cloudy

Comments: We went up Holman today. We haven't done it in awhile because it take time to forget how awful it is. It was a good 9 mile run with 1500 feet elevation gain.

Runners: Carolyn, Russ and Jim
Weather: Lower 40's and Showers

Comments: We added a bit to last week's run to make it 8 miles. This loop is a good combination of trail and street and even has a few flat sections (okay, mot much.)

Runners: Carolyn, Sandy, Russ and Jim

Weather: 40's and Rainy

Comments: We ran a 6.8 miles loop from the Wildwood down in to NW, over to Washington Park and back along the Wildwood. I admit I took a cheap shot by passing and sprinting during the final segments.

Runners: Carolyn, Sandy and Jim

Weather: Upper 40's and Rainy

Comments: We ran 8.4 sloppy, muddy, slippery miles today on the Wildwood. I remember back when Pittock Mansion hill use to be intimidating and ominous like it was just this morning.

Runners: Carolyn, Sandy, Russ and Jim

Weather: Mid 30's and Cloudy

Comments: We headed out Wildwood today and had to turn around due to ice as we headed down to MacKleay creek. We ended up looping back toward Washington Park and getting back on the Wildwood for a total of 5.5 miles. Oh yeah, and Carolyn slipped on the ice right after I said "watch out for ice" and she said "it's clear" and I said "famous last words."

Runners: Russ and Jim

Weather: Mid 20's and Windy

Comments: First run of the year! Russ and I went to the water tower and back for a very cold first run. Good job!

Runners: Carolyn and Jim

Weather: Upper 30's and Rain

Comments: Up to Council Crest and back for 7 soaking, windy, cold miles. We have had many nice winter runs over the last few years. This was not one of them.

Runners: Carolyn, Sandy and Jim

Weather: Low 40's, Rainy and Windy

Comments: We ran my favorite 9 miles today. Up Marquam, Fairmont back to Marquam and down Terwilliger.

Runners: Carolyn, Sandy, and Jim

Weather: Mid 40's and Rainy

Comments: We ran the standard today - Burnside to Council Crest taking the shortcut back. Great to be back on the trail.

Runners: Carolyn, Jim and a couple hundred others

Weather: 30's and Foggy

Comments: Great race today. Carolyn set a 1/2 Marathon PR and I ran my second or third fastest ever. Not bad after running 1/2 M for over 15 years. Keep it up!

Runners: Carolyn, Russ and Jim

Weather: Upper 50's and Wind

Comments: Nice easy 7 miler to the top of Council Crest and back. Our time of 1:23 is not bad. Now onto Run to Stay Warm.

Runners: Carolyn, Jennie, Russ and Jim

Weather: 50 and Cloudy

Comments: We ran a brand new loop today that suppose to be a steady elevation. Like a contour on a map. As you can see from the elevation chart we had a bit of climbing. 1250 feet of climbing. Good 11.4 mile run. Our pace is down in the 10's which is good for combination of roads and trails.

Runners: Carolyn, Russ and Jim

Weather: 60's and Cloudy

Comments: We went a new direction this week. North on the Eastside Esplanade and across the Steel Bridge. We made our way over to Lovejoy and took it up to Cornell. The Wildwood crosses Cornell and we took that past Pittock down through Washington Park and back across the Hawthorne... make that Morrison Bridge. Second time in 15 years of running downtown that the drawbridge interrupted us.

Runners: Carolyn, Jenny, Russ and Jim

Weather: 50's and Cloudy

Comments: Finally another Breakfast Run. We parked near Pine State and went up to Council Crest and back. Check out the mile where we gained over 500 feet. And a few of the miles we dropped below 9 minute miles. We earned those biscuits, blueberry cornmeal pancakes, bacon and eggs. Good Times.

Runners: Carolyn, Sandy, Russ and Jim

Weather: 60's and Sunny

Comments: We set a record today: Most Number of Trips and Falls. Everyone was doing it. We almost made our goal of 10 Miles at 9.78. Close enough.

Runners: Carolyn, Russ and Jim

Weather: 50's and Summy

Comments: The Tillicum Loop is a great 9 mile run the includes trails, road, a new bridge and 1334 feet of elevation gain. Or 1333 depending on the week. We ran it about 2 minutes faster than two weeks ago. Check out a few of those miles in less than 9 mile pace.

Runners: Carolyn, Russ and Jim

Weather: 50's and Sunny

Comments: New loop today. Pittock to Macleay to Vista to Marquam to Wildwood to some trail to some road back to Wildwood. 1500 feet elevation gain in 8.5 mile is good even for us hill runners.

Runners: Russ and Jim

Weather: Upper 50's and Sunny

Comments: Every 10-15 years I like to find a brand new route. Russ and I started with the familiar Marquam hill climb, Fairmont back down to Terwilliger loop. But then we took a sharp right going down Terwilliger and made it to Tillicum Crossing. This opens up many new possibilities.

Are We Running Faster?

The answer is yes. I downloaded my running data from Garmin and sorted through all the runs 8 miles and over by average speed. Five of the fastest ten were from 2015, four from 2014 and one from 2012. A look at the slowest 10 shows mostly 2011 and 2012.

Runners: Carolyn and Jim

Weather: Mid 60's and Sunny

Comments: It was good to get back to our other run. Great mix of trail, road , hill and flat.

Runners: Carolyn, Jennie and Jim

Weather: Low 50's and Cloudy

Comments: It was cold today! Fall feels nice on the trail. And the trail is better after rain. We ran up Holman and out Wildwood and then took the trail all the way back.

Runners: Carolyn, Jennie, Russ and Jim
Weather: Mid 60's and Cloudy Comments: So the Map and back is actually 7.75 miles! I looked it up and then I mapped it. Good run people. Carolyn had mercy on my and didn't pass me on Pittock Hill (then I really would have puked.) Out time of 1:40 was the same as a few previous Map runs. Now about the Breakfast run...

Surfers: Corey and Jim

Weather: 60's and Partly Sunny

Comments: Went surfing today as it is the last official day of summer for me. What a surprise!. No wind, sun was out and the surf was decent. I give the weather a 10 and the surf a 7.

Runners: Russ and Jim

Weather: Mid 50's and Smokey

Comments: It has been awhile since we have conquered Council Crest. Good run Russ! 6.7 miles with over 1000 feet of elevation gain.

Runners: Carolyn, Jennie, Sandy, and Jim

Weather: 60's and Sunny

Comments: Ran a little over 9 miles today in Sherwood. A nice big hill takes up the first third of the run and then a gradual downhill and bit of running through the city of Sherwood. Good run.

Runners: Carolyn, Jennie, Sandy and Jim (and no Brody :-( )

Weather: 60 and Showery

Comments: Great 10 mile run today. I remapped it and even included the stairs down from the bridge. 10 Miles. We gained 1350 feet elevation in the very best way (see elevation map below.) We need to plan a little longer run with a tasty breakfast at the end.

Runners: Carolyn, Jenny and Jim (and a Father and Son for about 2 miles.)

Weather: Low 60's and Cloudy

Comments: We ran the most level section of the Wildwood today and still gained almost 1000 feet. Great run. It was fun to be joined by a father and son out for a hike that turned into a run and then back to a hike. First trail run in my Merrell All Out Flash shoes. They get a 10/10.

Runners: Jenny, Sandy, Carolyn and Jim

Weather: 60's and Sunny

Comments: We ran out Wildwood until it meets 53rd and then took the road back down to Cornell. We did get to skip going down to the creek a second time but still had a lot of elevation gain on this 9 mile run. It took us 1:44 which I think is pretty impressive.

Runners: Carolyn and Jim

Weather: 70's and Cloudy

Comments: We did the Wildwood to MaCleay trail out to NW and back up Washington Park for a 6.67 miles loop. I think I would rather run in 50 degrees and rain than 70 degree weather.

Runners: Carolyn, Sandy, Jenny and Jim

Weather: 50's and Sunny

Comments: Same exact 8.4 mile run as last week. We have been talking about a Breakfast run so we'll have to plan one soon.

Surfers: Corey and Jim Weather: Sunny 60's and Windy Comments: Corey and I went to Short Sands to surf today. High Tides was around 10:00 AM so we left at 6:15 getting in the water about 8:15. There was a swell building from the WNW that was out of our league (7'-8') but we found that the North end of Short Sands is protected enough to provide some fun. We each had a few nice long rides. The next step is to catch the wave earlier and make a good bottom turn.

Runners: Carolyn and Jim

Weather: 50's and Sunny

Comments: We went up Holman to 53rd and looped back on Wildwood for 8.4 miles. We had the motivation of loud talkers behind us on Pittock hill today. I think the same thing happened a year ago. Funny.

Here is a look at my last three years of running.

Runners: Carolyn, Jenny, Russ and Jim

Weather: Mid 50's and Sunny

Comments: We ran down MaCleay through NW over to Washington Park Today. The loop is 6.7 miles and took us 1:22. Good start to the summer running season.

Surfers: Corey and Jim

Weather: 50's and Cloudy

Comments: Corey had a great idea. Add entries to this blog when we go surfing. We went to Short Sands this morning. We left Portland at 5:30 and were in the water by 7:45. Great conditions: No wind, 55 degree water and 4 foot waves. Below is a screenshot of the conditions. The tide was going out and conditions worsening as we left. It would be better to surf on incoming tide at Short Sands. I would rate today a 8/10. Corey gives it a 7/10 because the period was only 8 seconds.

Runners: Carolyn, Sandy and Jim

Weather: Upper 50's and Cloudy

Comments: We ran the Friar Trot today. Same bad t-shirt, same course and nearly same time as last year. Building consistency into a running program is a great way to avoid injury. Let's keep it up.

Runners: Jenny, Ryan, Carolyn, Russ and Jim

Weather: 50's and Cloudy

Distance / Time: 9.54 / 1:53

Comments: I was planning a 10 mile route today but Carolyn brought a new guy. So we only did 9.54 miles. I thought it was between 8 and 9. Pretty hilly too. Good running everyone.

Runners: Carolyn, Jennie, Sandy, Russ and Jim

Weather: Upper 40's and Partly Cloudy

Comments: It was fun to have a big running group this morning. The more the merrier really is true when running 9.2 miles and gaining 1700 elevation. Notice on the graphic below there is a nice flat section in the middle. I want credit. Anyway, good job merry band of runners.

Runners: Carolyn and Jim

Weather: 60's and Sunny

Comments: Thanks to a flexible running partner we started at 11:00 AM today. We parked near MacLeay park entrance and ran out and back for 9 miles.