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Salem Run for the Arts 5K

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Location:

Portland,OR,

Member Since:

Nov 02, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K: 15:41-Portland Track Festival 2010

10K: 31:34-Linfield College (Track) 2012

10 Mile: 51:57-Pear Blossom 2009

1/2 Marathon: 1:10:42-Foot Traffic Flat 2010

Marathon: 2:29:35-Newport 2013

50K: 3:48:06-Weiser River 50K 2021

Short-Term Running Goals:

Next Race:

12-hour race, sometime in 2021

100 mile race, sometime...

Long-Term Running Goals:

Sub 1:10 Half Marathon

Sub 2:30 Marathon

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
93.00
Total Distance
0.00

Wow! So I ran with my Garmin all of 1 time during the month of June. Only 3 times all together. Not good marathon preparation..... July will be better. And no more Slurpees

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Total Distance
6.00

Back to marathon training after 2 HORRIBLE months.  I must do better, be more consistent!

Total Time: 35:12

Pace: 5:52

Speedstar 

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Total Distance
6.00

I felt good.  My right ankle was a little sore, but after 2 miles it felt fine.

Total Time: 34:24

Pace: 5:44

Cumulus 8 (orange) 

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Total Distance
5.00

3 miles easy followed by 4x400m.  Finished with 1 mile easy.  400 splits were all under 68 seconds.  It was an ok workout.  The track by our place is super hard, rough on the legs.  not sure how much I'll run there.

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Total Distance
5.00

Felt good.  Ran on the wood-chip trail around the college campus.  Started with a 4 mile tempo, then and easy 800m jog, finished with 1 mile speed.

Tempo Time: 22:26

Pace: 5:37

1 mile speed: 5:01

Speedstar 

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Total Distance
7.00

Awesome run!!!!  Lane and I went to the Albany Park on the north side of town to get some hills.  It's got a circular loop that's around .8 miles, so we just did some laps.  Felt great to get some hills for the first time in 2 months.  Very pleased with the time and pace, especially given the course.

Total Time: 38:27

Pace: 5:30 

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Total Distance
10.00

Great run.  Lane and I went to the North Albany Hills, just past the park we ran at on Thursday.  It was a rolling course with one hill that's steeper than Veyo, so that's good.  It was great to train like St. George will be.  Fun stuff.

Total Time: 1:01:59

Pace: 6:12

Cumulus 8 (orange) 

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Total Distance
5.00

Lane and I at the Albany Park again, so tempo run with hills.  I felt great, even stronger than last week, but my time didn't show it.  It was raining the whole time, so with the humidity it was all sorts of muggy, but that's okay.

Total Time: 28:10

Pace: 5:38

Speedstar 

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Total Distance
14.00

Back to the North Albany Hills (same course as last week, only a bit longer).  I took water at 5, 10, and 14.  I handled it well.  That's going to be the hardest thing for me in this marathon preparation.  I can handle the distance and pace, but it's all about being able to consume water, sports drink and gels and not get cramps in my guts right after doing so.  Overall I felt good except for the last couple miles when I got a bit tired.  Overall though, very good.

Total Time: 1:28:07

Pace: 6:18

Cumulus 8 (orange) 

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Race: Salem Run for the Arts 5K (3.1 Miles) 00:16:28, Place overall: 2, Place in age division: 2
Total Distance
5.00

What a blast of a run.  I haven't ran a 5K in years!  It felt like the high school days, but even better.  These Oregonians know how to put on a local fun run.  It was one of the best courses I've ever ran--a true cross country race with rolling hills, turns, steep up and down around a park. 85% of it was on wood-chip trails, which was awesome.  The other 15% was on grass.  I didn't take one step in asphalt or cement the entire run.

Anyway, I warmed up with a 1 mile jog and got set at the starting line.  I led from the first step until 3.05 miles and got passed 75 meters from the tape.  It didn't help that I went off course a bit right at the finish, not knowing exactly where the finish line was.  That's no excuse for 2nd though.  The guy who won blitzed passed me and he would have won either way.  The winner is a Senior @ University of Oregon, so I don't feel so bad :-).  I feel that it was a great time for such little training (3 weeks). 

The time, by the way, is much different then my Garmin.  My splits, according to my watch were 5:01, 5:00, 5:08, giving me 15:10.  Anything in 15 minutes would have been a P.R. (and the pace felt that fast the whole time).  Strange that after just 3 miles my watch would be 1:18 different than my official finishing time.

After the race, 1 more easy mile to loosen up then home to pack up the belongings.  Now moving to Bend, Oregon for 1 month!

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Total Distance
5.00

Now living in Bend, Oregon for last month of the summer.  The increase in elevation should help out the running quite a bit.  We've got a middle school track just under 1 mile from our house, so that's nice for speed days like today.

Started with 1 mile easy then hit the track for 5x1200.  Splits were:

  • 3:44
  • 3:41
  • 3:41
  • 3:41
  • 3:40

These were much too slow.  I was shooting for 3:30-3:35ish.  I'm guessing it's the climb in nearly 3000 ft in elevation since Saturday.  Finished with 1 mile easy

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Total Distance
5.00

Good run.  I ran hard, had some hills and was able to maintain pace.  I wanted 5:35, so I was right about where I wanted to be.

Total Time: 27:57

Pace: 5:36

Speedstar 

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Total Distance
15.00

Bend Highway was the course, straight out from our apartment door.  It was a great run where I felt strong the entire run.  The highway was a good mix of rolling hills the entire way.  I took water at 2.5, 5, 7, 10 (plus powergel), and 12.  I got cramps after the drinks, but my body will adapt.  All my long runs between now and the marathon I want between 6:20 and 6:25, so this was right on.  I'm excited for more training.

Total Time: 1:35:08

Pace: 6:21

Cumulus 8 (orange) 

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Total Distance
5.00

.5 mile warm up, 7x800 repeats, .5 mile cool down.  It was a good workout.  My legs are still feeling Saturday's run.  Splits were:

  • 2:27
  • 2:25
  • 2:25
  • 2:24
  • 2:24
  • 2:23
  • 2:21
Spikes

 

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Total Distance
93.00
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