Zip zip. Felt super-speedy today. Anaerobic threshold coming down from OHSU.
Mile 5 felt like flying (6:42). Some days there is only heart, lung and muscle. Those days are pretty rad. Today was one of them.
I ran on Tuesday also and there were a few people out on the trail – maybe people starting their New Year’s resolutions early. I had a bit of that old competitive feeling with one other runner. He peeled off to the left around the rose garden when I went straight up to the visitor’s center. We then intersected at the playground and were both going up the MAC trail (to Wildwood). He saw me in his periphery no doubt.
He entered the singletrack first about 10 seconds before me and what did I do? I tracked him like a wounded animal. I hung back just slightly, but close enough that he knew I was there on the switchbacks, and let him self-destruct on the climb. At the top of the water tower he slowed to a walk, hung his head and moved off the trail.
I looked over and said, “move upside and let the man go through, let the man go through!” (Nah… but that’s what I was thinking) 🙂
In no particular order. Thinking back to the beginning of 2013 to now. I’m amazed at how much I both changed and at the same time … haven’t really changed. It was a awkward year to say the least. Here’s to 2014, cheers! *clink*.
dig deeper
eat more lentils (is that even possible?)
choose conversation over reading
be vulnerable
go easy on yourself
make more art
consult my power animal often
dance with my girls at every opportunity
unplug more often
surround yourself with the things that sustain you
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
I was looking at Google Maps before I left and noted that if I stayed on Naito Pkwy and take a left at Thurman, I’ll hit the Lower Macleay trailhead into Forest Park in about 6 miles. I missed the turn and ran about … half a mile past the turn, but the error put me on the wrong side of the freeway. Some serious urban backtracking through an industrial area got me back on track. Also noted – the trailhead isn’t on Thurman, it’s on Upshur. If you stay on Thurman, you go over Balch Creek and through the neighborhood up to the Leif Erikson trailhead.
Not a big deal and I think I’ve got the route for the next time. I turned around on the way back and took a mental picture (the thing people did before Google Glass).
The good
Nutrition felt more dialed in – 1 Vanilla Clif shot at 45 mins (not really feeling hungry but ate anyway). Brought one bottle of watered down gatorade (still too strong). Took half an almond butter and jelly sandwich and ate 2 bites at an hour and 30 mins. Not appetizing at all. Last food was caffeinated mocha Clif shot at mile 16. I’ve felt a umm… speedbump around mile 17/18 on long runs in the past so I wanted to blunt it with some caffeine. It worked.
I practiced walking a little bit on some of the steep ups on the trail. Just power walking little sections. It allowed me to keep my arms in (instead of big uphill swings) and to keep my core warmer. It was in the high 30’s F today.
The bad
I was feeling not so great (physically) around mile 12 after the turnaround. I didn’t realize how much elevation there was just before the turnaround. Left hamstring was a little tight. I was being very tentative on the descents because I’m still in 4mm drop road shoes. I need some more traction in order to feel comfortable opening it up on the descents. Brooks Pure Grit trail shoes will be here in a few days.
The bonus
I could have gone another 6.2 to make it a full marathon. I got some kick back around mile 19. I was grinding it down, but feeling better than expected. Good stress on the system. Mentally: “solide”.
Two thumbs up.
*I actually did take a wrong turn into Juarez once, but I wasn’t with Juanita. I ended up doing a u-turn and had to inch the car back into the line of traffic coming back into the U.S. Lots of explaining at the border crossing as I did not have my passport with me. I learned that it is not possible to just “take a look at the border” while driving toward the border… before you know it – you’ll find yourself in Mexico.
This is a really fun one from my hood up to the rose garden, over to the zoo, up council crest and then it bombs back down to PSU. This is the longest scenic loop I have in my list. For longer runs in the future I think I’ll take a right on wildwood and run past pittock mansion and continue out and back. I really don’t want to run south of Tabor.
The good
I tried to keep my pace down and the engine firing about 60-70%. Trying to keep it LSD (long slow distance)
doubled weekday distance which I think will be a good progression (20 mile weekly, 20 mile long run).
temperature was super. started with gloves on, then took them off after a couple miles, then put them back on coming down council crest (it was cold(er)up there).
there was blue sky! coming down council crest I had stop and take in the scenery for a sec. Sunlight glistening off moss covered trees – very beautiful.
Food intake was…. okay. 2 whole wheat fig newtons is all I carried. 1st @ 1 hour, 2nd at 1:50. Should have eaten at 45 minutes (right before I was hungry) and again at 1:30. Tough to get down with no water though. I ended up finding water on 6th? at a public water fountain. Need to pick up some caffeinated gels.
Body glide was applied in all the right places. Only one small burn from my waist belt – but nowhere else.
The bad
super muddy climbing up from the zoo. No surprise, but really tough to run up 12.8% grade in slick mud (more of a speed/slip walk). I think I could be faster on the descents with more traction.
ARG! most of my regular city water fountain stops are turned off… Rose Garden – OFF, Zoo – OFF, Marquam Shelter – OFF. I ended up drinking warm water out of the zoo bathroom tap and then again somewhere around PSU. I really don’t want to carry a bottle – but I might need to switch to Cytomax or Accelerade for the longer runs.
Ow my shoulders. I’m going to need to lift or at least climb in the gym in the next two months to have the upper body strength to hold up my shoulders for a 50k.
Legs were mostly fine… the last 2 climbs up Salmon are always tough and feel really slow, but I’m usually not going that slow. Knees were a little sore coming down from the high point b/c I was really holding back because of the mud – so moving slow.
The Bonus
This came up somewhere around mile 13 and was absolutely perfect.
Made me think of my pop. I’ll call him tomorrow.
I love the shape of this run. And it’s a bold one to get in during the week. I was thinking today, “this is where it gets real” when I passed the zoo and started down the freeway ramp on Rte. 26 to where the Marquam trail splits uphill toward Council Crest. It’s exactly halfway and at that point, you’re down in a valley so either direction would be a climb home. You’re committed. Always a good feeling on a run. Best to push through and close the loop.
The Wildwood trail down through the Veterans Memorial into the zoo parking lot is so buff and soft – the ground is slightly wet and covered with spruce needles, the surface is almost tacky underfoot – wide and smooth. So nice.
I saw one other runner on the climb to the first road crossing from 26. The trail is very muddy and there are railroad tie steps that ascend the road. She stopped and let me pass – she was going the same direction so I assume she came from Wildwood too. It was colder and in the clouds at Council Crest – the trail was very slick and I had to step delicately to avoid slipping on the descent. It might be time to switch to trail running shoes for the rest of the winter. Definitely another 4mm drop shoe – I love the ride and weight.
I’ve been cold weather running in a thin synthetic long sleeve zip t and the OR centrifuge jacket. The fitted balaclava traps warmth around my ears and I’ve been flipping the bill up on my running cap to hold the hood in place and keep field of vision wide open. If it’s raining I just flip the bill down like a little awning. If it’s really cold (last week) I can zip all the way up to my nose. I’m finding it to be a excellent cold weather setup.
On a long run I try to have as few “gates” as possible. I try to hold the entire run in my mind as a singular map. I think oftentimes people break big tasks down into smaller tasks to make it easier – I think this makes it more difficult, it’s disruptive to the complete effort. I prefer the opposite. I visualize the entire route in my mind before I step out the door. At a certain point, if the run is going well, I’ll lower the level of focus (the mental vise) and just have fun. I could have gone for another 8 today… but I had a meeting.
There is nothing like flying down a mountain trail on foot, sailing over rocks and roots, feet barely touching the ground to continue forward propulsion. My legs were covered in mud when I got back to the office.
Chris Rivard / Product Designer 