We took up three teams from the Three Rivers Road Runners - a 40's team, 50's team and 60's team. Cold weather, but good race. Activity Route: -- Elev. Avg: 1979 ft Location: Veradale, WA Elev. Gain: +0 ft Date: 11/23/08 Up/Downhill: [+137/-137] Time: 10:01 AM Difficulty: 2.9 / 5.0   Weather: Partly Cloudy   31 F temp; 84% humidity   31 F heat index; winds E 3 Performance Distance: 6.33 miles Time: 0:47:53 Speed: 7.9 mph Pace: 7' 34 /mi Calories: 828 Notes USATF Northwest Regional XC Championship. Our 50's team took 2nd place! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 04 -0' 30 8.5 +0.6 0 ft 2 7' 33 -0' 01 7.9 +0.0 0 ft 3 7' 43 +0' 09 7.8 -0.2 -6 ft 4 7' 46 +0' 12 7.7 -0.2 0 ft 5 7' 33 -0' 01 7.9 +0.0 +4 ft 6 7' 54 +0' 20 7.6 -0.3 -10 ft end 7' 28 -0' 06 8.0 +0.1 +13 ft Versus average of 7' 34 min/mile

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Activity Route: -- Elev. Avg: 577 ft Location: Clatsop, OR Elev. Gain: +193 ft Date: 08/23/08 Up/Downhill: [+314/-121] Time: 02:16 PM Difficulty: 2.4 / 5.0   Weather: Fair   73 F temp; 63% humidity   73 F heat index; winds N 7 Performance Distance: 4.09 miles Time: 0:35:01 Speed: 7.0 mph Pace: 8' 34 /mi Calories: 535 Notes My last leg of 2008 Hood to Coast. I was more tired (my legs were) than last year. My left calf had loosened up even more and I was able to make good progress on this leg. The elevation data shows a steady up hill. It didn't seem that way when I ran it. It seemed like rolling hills. Our team went on to win the men's Supermasters Division!! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 23 -0' 11 7.2 +0.1 +62 ft 2 8' 34 +0' 00 7.0 -0.0 +26 ft 3 8' 46 +0' 12 6.8 -0.2 +49 ft 4 8' 33 -0' 01 7.0 +0.0 +46 ft end 8' 07 -0' 27 7.4 +0.4 +9 ft Versus average of 8' 34 min/mile

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Activity Route: -- Elev. Avg: 54 ft Location: Scappoose, OR Elev. Gain: -6 ft Date: 08/23/08 Up/Downhill: [+141/-147] Time: 06:22 AM Difficulty: 1.9 / 5.0   Weather: Fair   54 F temp; 92% humidity   54 F heat index; winds Calm Performance Distance: 5.65 miles Time: 0:49:20 Speed: 6.9 mph Pace: 8' 44 /mi Calories: 731 Notes Early morning leg. Always the hardest since I was the first leg in van 2 and didn't have much time to get up and moving. Left calf was stiff, but loosened up some as I ran. Beautiful morning. Got to watch the sun come up. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 55 +0' 11 6.7 -0.2 -13 ft 2 8' 41 -0' 03 6.9 +0.0 -13 ft 3 8' 48 +0' 04 6.8 -0.1 +10 ft 4 8' 47 +0' 03 6.8 -0.0 0 ft 5 8' 37 -0' 07 7.0 +0.1 +7 ft end 8' 27 -0' 17 7.1 +0.2 +4 ft Versus average of 8' 44 min/mile

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Activity Route: -- Elev. Avg: 1117 ft Location: Sandy, OR Elev. Gain: -472 ft Date: 08/22/08 Up/Downhill: [+249/-721] Time: 09:49 PM Difficulty: 2.7 / 5.0   Weather: Fair   65 F temp; 75% humidity   65 F heat index; winds Calm Performance Distance: 7.35 miles Time: 0:57:33 Speed: 7.7 mph Pace: 7' 50 /mi Calories: 953 Notes My first leg of 2008 Hood to Coast. I was going great until the end f the fifth mile when my left calf started tightening up. I played it safe and slowed way down, stopped and massaged it and walked a short while before I started running again. Made it in OK and finished remaining legs, but this was very frustrating! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 19 -0' 31 8.2 +0.5 -14 ft 2 7' 04 -0' 46 8.5 +0.8 -73 ft 3 7' 43 -0' 07 7.8 +0.1 +4 ft 4 7' 45 -0' 05 7.7 +0.1 +7 ft 5 7' 02 -0' 48 8.5 +0.9 -147 ft 6 9' 19 +1' 29 6.4 -1.2 -88 ft 7 8' 28 +0' 38 7.1 -0.6 -138 ft end 8' 34 +0' 44 7.0 -0.7 -23 ft Versus average of 7' 50 min/mile

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Alberto Salazar Running Videos

I recently got an e-mail from USATF with a link to some training videos by Alberto Salazar, Chris Carmichael and others. The Alberto Salazar videos look particularly good and cover a range of topics from running from to core strength conditioning.

The videos are sponsored by Nissan. You can find them here.

Activity Route: -- Elev. Avg: 162 ft Location: Orange, CA Elev. Gain: +0 ft Date: 07/03/08 Up/Downhill: [+22/-22] Time: 06:04 AM Difficulty: 1.5 / 5.0   Weather: Overcast with Haze   65 F temp; 83% humidity   65 F heat index; winds Calm Performance Distance: 3.07 miles Time: 0:28:47 Speed: 6.4 mph Pace: 9' 23 /mi Calories: 397 Notes Ran with Dave Kleiner. A little bit faster "tempo" run. Nike Air Zoom Hayward shoes. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 30 +1' 07 5.7 -0.7 +6 ft 2 9' 16 -0' 07 6.5 +0.1 0 ft 3 10' 21 +0' 58 5.8 -0.6 -7 ft end 9' 48 +0' 25 6.1 -0.3 0 ft Versus average of 9' 23 min/mile

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Activity Route: -- Elev. Avg: 167 ft Location: Orange, CA Elev. Gain: +0 ft Date: 07/02/08 Up/Downhill: [+45/-45] Time: 06:05 AM Difficulty: 1.7 / 5.0   Weather: Fair with Haze   64 F temp; 83% humidity   64 F heat index; winds Calm Performance Distance: 4.01 miles Time: 0:38:46 Speed: 6.2 mph Pace: 9' 40 /mi Calories: 519 Notes Fartlek workout with Dave Kleiner. Nike Air Zoom Hayward. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 28 +3' 48 4.5 -1.8 +6 ft 2 9' 32 -0' 08 6.3 +0.1 +26 ft 3 9' 46 +0' 06 6.1 -0.1 -26 ft 4 9' 35 -0' 05 6.3 +0.1 -6 ft end 7' 30 -2' 10 8.0 +1.8 0 ft Versus average of 9' 40 min/mile

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Activity Route: -- Elev. Avg: 3006 ft Location: Redmond, OR Elev. Gain: +0 ft Date: 06/18/08 Up/Downhill: [+492/-492] Time: 09:19 AM Difficulty: 3.2 / 5.0   Weather: Fair   60 F temp; 33% humidity   60 F heat index; winds NW 5 Performance Distance: 7.00 miles Time: 1:01:57 Speed: 6.8 mph Pace: 8' 51 /mi Calories: 901 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 13 +0' 22 6.5 -0.3 -7 ft 2 9' 54 +1' 03 6.1 -0.7 +122 ft 3 9' 40 +0' 49 6.2 -0.6 +56 ft 4 8' 31 -0' 20 7.0 +0.3 -177 ft 5 9' 26 +0' 35 6.3 -0.4 -43 ft 6 8' 52 +0' 01 6.8 -0.0 +26 ft end 9' 08 +0' 17 6.6 -0.2 +23 ft Versus average of 8' 51 min/mile

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Activity Route: -- Elev. Avg: 3136 ft Location: Redmond, OR Elev. Gain: +278 ft Date: 06/17/08 Up/Downhill: [+419/-141] Time: 09:43 AM Difficulty: 3.2 / 5.0   Weather: Fair   61 F temp; 42% humidity   61 F heat index; winds Calm Performance Distance: 8.01 miles Time: 1:10:22 Speed: 6.8 mph Pace: 8' 47 /mi Calories: 1034 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 54 +0' 07 6.7 -0.1 +6 ft 2 8' 44 -0' 03 6.9 +0.0 +85 ft 3 8' 40 -0' 07 6.9 +0.1 +72 ft 4 8' 44 -0' 03 6.9 +0.0 +36 ft 5 8' 46 -0' 01 6.8 +0.0 +40 ft 6 8' 33 -0' 14 7.0 +0.2 -17 ft 7 8' 59 +0' 12 6.7 -0.2 +32 ft 8 9' 03 +0' 16 6.6 -0.2 +23 ft end ** ** ** ** ** ft Versus average of 8' 47 min/mile ** Insufficient data to calculate this split

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