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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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 Posted: Wed Jan 19, 2005 9:40 pm Post subject: |
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As a result of the 10k?
Dan
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Ducks Fan
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Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or
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| Posted: Wed Jan 19, 2005 11:30 pm Post subject: |
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That and the few days before the 10k. I'll need to start doing leg weights to strengthen the quads and thighs if I don't want to continue the pattern of running 2 months, no running 3 months.
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Thu Jan 20, 2005 4:48 am Post subject: |
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Pay attention to how you build back up, too. I don't know what your training was like this year, but last year I felt you did too much too soon and paid the unfortunate price.
Dan
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Indeurr
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Joined: 08 Aug 2001
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Location: Elizabeth, NJ, 07202
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Thu Jan 27, 2005 2:23 pm Post subject: |
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That's a tough break!
Here's the link for Shamrock: http://www.ontherun.com/shamrock/
The 5K will be the flattest. Going up Broadway will be uphill but not real steep. Harrison will be moderately downhill and then a gentle downhill to the finish on Naito/Front Ave.
The 8K will involve more climbing, with a gentle downhill to the finish on Naito/Front Ave. You should really be able to blast that last 2 miles.
The 15K encounters some strenuous rolling hills once you hit Terwilliger. Then on Barbur it is flat and downhill and straight all the way back into town. Should be able to pick up some speed and maintain it.
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