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Paul

I guess I'll start my own thread here instead of hiding my training in other participants threads.
I am running all 7 races in the Winter XC series. These started on Oct 5 and run through Nov 23 with Nov 9 as the only open date. These will all be in the 5-6K range with the last one just below 8K. They all appear to be European style cross country (maybe I should say Kevin's style cross country) with hay bales, foot and a half boards to jump over, uneven surfaces, running on the sides of steep hills, etc.
Then I hope to run in the Ho,Ho,Ho on Dec 7 which is a small but good certified 5K race at Cook Park in Tigard, Oregon.

Here are some training highlights over the last 2 weeks.
Oct 7: 4 x 1 mile in mid 6:30's with the last one in 6:31. Never ran this fast for repeats before.
Oct 10: 2 x 4.4K tempo runs on the Nature Center Trail at Tryon Creek. Jogged 6 minutes between. 8.75 total miles with warmup and cooldown. Avg 7:40 per mile on these runs. Solid workout for me. Not used to this kind of pace across these trails.
Oct 14: double interval workout. 6 x 800 at Duniway. 3:13,3:10,3:08,3:07,3:07,3:05. Followed by strides and 1600,1200,800,400 at Lake Oswego. 6:46,5:10,3:22,1:32. Jogged 4 min after the 1st, 3 after the 2nd, 2 after the 3rd. 11 1/2 miles total! I was cooked!

I am purposely training hard through the first part of this XC season and will try to keep this going through the 1st couple of weeks in Nov before I taper.

Everyone's comments are appreciated. Very Happy

Paul

Ducks Fan · Posted: Wed Oct 15, 2003 7:52 pm Post subject:

Those are some pretty impressive workouts! Our workouts are usually around half of that, and we're teenagers. Is "Duniway" a park in LO or something? I played many basketball games in 8th grade at Duniway Middle School, but that was in McMinnville, so I doubt it's the same place.

I think I'll start one of these threads for my track training. Whenever I try to write it down I get lazy and end up doing it about every four days. If I have a whole thread devoted to what I'm doing, I think that'll motivate me to keep a daily log.
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November 9th...

Dan · Posted: Wed Oct 15, 2003 8:11 pm Post subject:

Woo-hoo, we finally lured Paul out from the shadows!! Thumbs Up

That 4xmile workout was smoking. I think that's the most impressive one I've seen from you this year. It's basically taking your best 800m interval workouts and sandwhiching them together for twice the distance at nearly the same pace. I'm not sure I could keep up...

Is your race this weekend Saturday or Sunday?

Will, finish the XC stuff before starting on track. Wink

Dan
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Ducks Fan · Posted: Wed Oct 15, 2003 8:52 pm Post subject:

Oh I'm pretty well done with XC. My 20:51 on the easy Bush Park course today reassured me of this. So did getting 5th on my JV team.
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November 9th...

Dan · Posted: Wed Oct 15, 2003 9:05 pm Post subject:

Uh-oh, I think we need some of Micah's soothing words of wisdom...

Dan
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Ducks Fan · Posted: Wed Oct 15, 2003 9:20 pm Post subject:

I actually find it a little amusing. Maybe if I start doing nothing and not caring I'll do better (like a lot of people on my team). Our XC coach is stepping down as the track coach, and she won't even coach the distance runners. Maybe know we'll get some tough workouts.

Sorry we're filling your thread with "junk" Paul. Rolling Eyes

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November 9th...

Paul · Posted: Fri Oct 17, 2003 2:59 am Post subject:

Will: Nothing you write in this thread about training would be considered junk! Smile

Remember one of the reasons you went out for XC was to get in some base training to carry you through the Fall. It may not have quite served that purpose because the workouts were not as organized as well as you would have liked, but it did get you involved in some longer endurance activities.
Duniway is a small park toward the south of downtown Portland with an all weather track on it provided by Nike. It also has a big running clock on it kind of like a stadium.
Ran from Goose today up to Pittock on Wildwood back down not quite to the Rose Garden, then clear up to Council Crest, and back to the Goose. Surprised

Over two hours on my feet. About 13 miles of hilly trails. Micah, RG I'm ready for a half!
Dan, I run Sunday. When does the meet start on Saturday?

Micah Ward · Posted: Fri Oct 17, 2003 8:43 am Post subject:

I put the soothing words of wisdom on the other thread. Cool

Nice 4X1 workout Paul. You should run an impressive time on the certified 5K. As for a half...do you have one in mind? I am pacing the lovely and charming Mrs. Ward through one next weekend in SC.

Maybe I need to start a thread of my own.
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Dan · Posted: Fri Oct 17, 2003 8:59 am Post subject:

Paul · Posted: Fri Oct 17, 2003 6:58 pm Post subject:

That was not a nonstop run. Usually at the Pittock Mansion we grab some water. So we're talking 3-4 minutes rest before resuming. And during the run up to Council Crest we had to walk a few places it was so dark. We got to the top and just broke out laughing for about 2 minutes!

Here's a funny story! We run up to one of the parking areas on Wildwood, and a guy is heading down the trail toward the Rose Garden all decked out in a top hat, full tuxedo and tails, fully made up, he reminded us of Boy George. He asks us how far to the Rose Garden. It's like 2 1/2 miles of trails from this point. We tell him to be careful with that outfit, plus it's past dusk out. Micah, you'll be pleased to know I did get his number for future reference, he was hot! Wink

Took an easy 3 mile run on some difficult trails. Rolling Eyes

I guess that's an oxymoron! Back is a bit sore but knees and feet feel OK.

Dan · Posted: Fri Oct 17, 2003 9:37 pm Post subject:

Color me impressed! Thumbs Up

Not quite sure what to make of your story, though...

Dan
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Paul · Posted: Sat Oct 18, 2003 7:12 am Post subject:

I am assuming he was headed to a wedding. They hold a lot of them in the Rose Garden. But why he would be coming down that way is beyond me.

Micah Ward · Posted: Sat Oct 18, 2003 8:31 am Post subject:

I have seen some strange things in my years of running but never a tuxedo on a trail run. Confused

When is your next XC race? We have a 4.8 mile XC on Nov 8 that I hope to be able to run in a decent time if the foot continues to improve.
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Paul · Posted: Thu Oct 23, 2003 7:28 pm Post subject:

Had an XC race again, last weekend. Finished 70th out of maybe 110 people. Beat the 10 yr old who edged me the weekend before. One of the runner's wives caught it on tape, so I was able to relish the moment. I mounted a decent sprint with 400 to go. The person who coaches the Tuesday track workout wrote me and said "damn, you put 17 secs on me in a quarter of a mile". We were even at the last hill climb.

Medium 5 miler on Monday.

Awesome Tues workout. Warm and muggy. Actually ran in shorts and no shirt. A modest 1200 opener in 4:50. Followed by 3 x 1 mile 6:25, 6:36, 6:22. Goal was 3 at 6:36. Opened the throttle just a tad on the last 200 to record the 6:22. Then went to Lake O and caught the last 4 800's. Three in the low teens, and the last one I opened up a bit and hit 3 flat.

Wed easy stairs and jogging.

Thurs: Negotiated my first hard hill loop run at Himes Park. 1200+ meter loop with a hard 300m hill at the end. 7.6K total including warmup and warmdown. XC on Sunday, again.

Paul

Dan · Posted: Thu Oct 23, 2003 7:34 pm Post subject:

Dang, that's a lot of quality intervals. And wearing shorts???

Dan
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