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Run Efficient: Recovery and Oregon Trails

Thursday, March 15, 2012

Recovery and Oregon Trails

The next two weeks (2/27 - 3/11) were very minimal mileage but high quality runs mostly in Portland Oregon.  After 6 weeks of steadily increasing the miles I was ready for a reprieve and it was refreshing to run on new trails, with incredible scenery and experience some hilly terrain.  Alison and I headed to Oregon for ten days for business, meet up with friends and experience new scenery.

It was a bonus for me to get to run with my friend, and coach, Yassine Diboun.  Yes, I said coach.  Yassine's been coaching me for a few months now and has really helped my running and perspective on training.  My decision to get a coach was easy.  1) I've never really been coached, and have wondered for 20 years.  2) To know what I'm capable of with a catered, structured plan.  3) To learn first-hand what it's like to be trained so when I decide to coach I have a better understanding of the process. 4) To complete a 100 mile race, well.

So there it is, cat's out-of-the-bag.  I haven't told many people about this, for no particular reason.  Maybe because it's my own personal journey, maybe because I didn't want to hear any negative comments, maybe because of expectations.  Not too sure.  But I am extremely happy with the process, the person, and the results, and would recommend a coach to anyone with a strong intent to grow.

Monday - Off

Tuesday - Winnick Woods, 8.  Icy conditions made for a slower, and more difficult run on what was supposed to be a hill workout.

Wednesday - Fitzpatrick Stadium, 8.4.  I switched the workouts and ran the interval today instead of an easy run due to the snowstorm coming.  After a two mile warm-up I hit 8 x 800's, with a two minute rest in between, and a comfortable cool-down.

Thursday - Supposed to be 8 but spent the day shoveling, packing, and nursing a sore lower back.

Friday - Travel to Oregon!

Saturday - Springwater Corridor, 10.  Good run along the corridor at dusk. Felt a bit queasy from fish taco's but a nice run to shake out the legs and break in the road shoes in a bit of mud too. Brought the headlamp along and was in the dark for the final half.

Sunday - Angels Rest to Devils Rest - Columbia River Gorge, 10.5.  Incredible run with Yassine in the Columbia River Gorge up to Eagles Rest and continuing on to Devils Rest. It was basically straight up on a gentle incline with switch backs and running in snow on the upper loop.  The views, trails and people were just awesome. Took it real easy and enjoyed the area while taking video and cruising by a bunch of people on a gorgeous day.  Even saw a few goats on the way down.

Unfortunately when we got back to Yassine's car we'd been robbed.  His back window was smashed in and they took a bag of his and my bag with wallet, phone, Nathan Vest, sunglasses, clothes, and some other running gear.  Not cool, but not the end of the world.  In fact on the way back to Portland we found my clothes on the side of the road!  Ha, too skinny for the perpetrators! 

First two minutes in the Gorge running Angels Rest to Devils Rest, then on to Forest Park.  by yazrunner (Yassine Diboun)

Time: 6:00
Distance: 37
Elevation: 6124

This next week there was no plan due to the traveling, sightseeing and freedom of vacation.

Monday -  No run

Tuesday - Forest Park, 9.3.  Another great run this time getting a tour of Forest Park and checking out some incredible scenery. We headed to the peak and cruised around Pittock Mansion and continued through the woods with light filtering through the trees. I took a digger at one point but no damage done.

Wednesday - No run

Thursday - Springwater Corridor, 10.  Easy cruise on the corridor looking for a trail which ended up being right at the turn around point. Another gorgeous, and unseasonably sunny day!

Friday - Gresham Local, 3.2.  Just got out long enough to enjoy the weather and get a run in before meeting with Yassine and his wife and Alison for dinner.  Even the neighborhoods are hilly and got more incredible views of Mt.  Hood!

Saturday - Eagle Creek Trail - Columbia River Gorge, 21.0.  Crazy awesome run with Yassine hitting the Gorge a little farther up. We ascended in the rain for over two hours in between, and under water falls, next to huge drop offs with tiny trails and thick gauge wire to hold on to in places.
Sketchy! (allisonoutside.net)
Really great run up to and through snow until we reached a point of decision.  Yassine suggested we either run on and take a bunch more time to do a loop, or scream down the mountain at "race pace" with intent.  I was up for heading down quick but had no idea just how fast he was about to go.  We hit stupid fast splits on slick rocks and next to 80ft drop-offs. 

 We had a very similar day with pretty rain. (beautifulhoodriver.com)

It was really intense to run that fast down hill for ten miles and took a lot out of me, but I knew this was probably my last run in Oregon, so I hit it hard and enjoyed every moment.   It took us less than half the time to get down than it did ascending.  At the end we hit another hill repeat to round out the day and really tire ourselves out.  A truly epic run with ridiculous scenery, fantastic company, and awe inspiring trails!

We ran under a waterfall! ( boscomountainphoto.com)

Sunday - Run intended, just didn't happen.

Time: 6:53
Distance: 44
Elevation: 11757


At March 15, 2012 at 2:26 PM , Blogger sn0m8n said...

If you move to Oregon, I will break my foot off in your scrawny ass.

At March 16, 2012 at 11:59 AM , Blogger unstrung said...

so damn good! go crux!

At March 16, 2012 at 12:06 PM , Blogger middle.professor said...

Wow cool! Time for a training retreat somewhere to talk about everyone's different goals and philosophies. just don't move to Oregon!

At March 16, 2012 at 12:43 PM , Blogger Scout said...

Yes, don't move to Oregon (but what a cool place...you need to tell me about the goats in your video)!!!

At March 16, 2012 at 12:48 PM , Blogger mindy said...

Holy shit! So psyched/proud/stoked for you - what a great trip! Yeah, if you move to Oregon, we will kill/maim/inhibit you.

At March 16, 2012 at 7:15 PM , Blogger Jeremy Bonnett said...


At March 16, 2012 at 7:16 PM , Blogger Jeremy Bonnett said...

Thanks a bunch!

At March 16, 2012 at 7:16 PM , Blogger Jeremy Bonnett said...

Sounds like a great idea, love to sit down with the TM's and chat soon!

At March 16, 2012 at 7:18 PM , Blogger Jeremy Bonnett said...

The goats were going up with their owner while we were heading down. Yassine ran right by them. I told him he should get video of the goats and he exclaimed "what goats, I thought those were dogs." I definitely knew you and the TM's would appreciate due to the Animal Loop!

At March 16, 2012 at 7:19 PM , Blogger Jeremy Bonnett said...

Inhibit, is that like being possessed or something?


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