Last week the weather cooperated with a nice cool cloudy day for our 25K benchmark (that’s 15.5 miles) up to Mt. Tabor. A special thanks to our fantastic volunteers, Coach Jean and Coach Patty who manned the first water/snack station and Coach Janelle and Teonna (PFit alum) who greeted us as we entered and left Mt. Tabor. Coach Sue was the source of the delicious finish line cookies! As always, Coach Jeff’s chalking was super helpful in guiding us to an area many have not explored. Thanks also to Celia for getting all the snacks and the water stations set up and going.
For this week’s 11 Miles we’ll keep it nice and flat and head out to Westmoreland Park. We’ll start out turning Left on Moody, taking the Long way through the South Waterfront. Zig Zag toward the River and then back to Moody turning Left on the Bike Path. Stay on the Bike Path all the way to the end of Willamette Park. Exit the park into the neighborhood and stay on Miles Place until it dead ends into a pedestrian path. Hop on the path and it will take you all the way until you zig zag up the ramp to turn Left to go over the Sellwood Bridge. Coming off the Bridge turn Left and head into Sellwood Park. Keep to the right and pass by the playground structure and the Restroom. Go towards the parking lot and exit at the NE entrance of the Park which drops you onto Sellwood St. Turn Left on Sellwood, stay to the Left when Sellwood turns into 13th, which then turns into Bybee. Stay on Bybee until you get to Westmoreland Park (right after 22nd St.). Head into the park for a quick loop around the pond, and add a stop at the Restroom and Water Fountain. Turn Left on Bybee, which turns into 13th, which drops you on to Sellwood. Head back through the Sellwood Park, back over the Sellwood Bridge and down Macadam through Willamette Park following the same path back to Zidell. Remember to take the long way through the South Waterfront Zig Zagging to and from the River for your extra mileage.
Hope everyone enjoyed a nice recovery week after last Saturdays 25K benchmark. Looking ahead to next week we have some speedwork planned. What does 5(400mx400) mean? Well, first of all, any speedwork session starts with a 10 minute warm up (10wu) and ends with a 10 minute cool down (10cd). The 5 stands for number of repetitions (5 times). 400mx400 stands for 400 meters at a fast pace followed by 400 meters at a slower recovery rate. Coincidentally, 400 meters is one lap around the track!
This weekend is our next benchmark — 25K… that’s 15.5 miles! That sounds like a long way, but in reality it’s only an 18% increase over our last benchmark of 13.1 miles. So no biggie, right? Remember it’s key to practice all your ‘plans!’
We need to get a quick mile and a half loop through South Waterfront before we head out on our 25K Benchmark to the top of Mt. Tabor. Start out with a Left turn on Moody and zig zag your way to the River in the South Waterfront. Zig Zag back out all the way to the trolley station, turn Right on Moody and head back all the way past Zidell. Stay on Moody thru Riverplace and pick up the waterfront path all the way to the Steele Bridge. Turn Right to cross over the Bridge (if construction is still going on you will need to either go up the ramp or take the stairs and cross the upper deck – Single File as this is narrow!). Exit the Steele Bridge to the Right and stay on the East Bank Esplande all the way to Salmon St. Turn Left on Salmon Street. You’ll stay on Salmon all the way to 46th St. A quick Left on 46th, Right on Salmon, Right on 49th and another Left keeps you on Salmon (this is marked well for bikers). Continue on Salmon all the way to the entrance of Mt. Tabor Park. You’ll take the Reservoir Loop on your left all the way to top for a photo op with the Harvey Scott Statue. Look around and take in the City View – it’s spectacular! Head back down the hill, make sure you exit at 60th and Salmon Street. Follow Salmon all the way back to the River, turning Left at the waterfront, and then Right to cross over the Hawthorn Bridge. Head back through Riverplace all the way back to Zidell and you’re done. Here’s a printable map if that is easier to follow.
Want to see what goes on *inside* the big tent? Our friends at Cavalia have given us a discount code. Read on for more details…
How did Helvetia go? What did you learn from your experience? Any chafing? Gu Tummy Problems? If Helvetia went great, good for you! If not, well let’s see if our next Benchmark goes better. Start thinking now about what you are going to wear, what you’ll eat Friday night and again Saturday before we head out Keep notes on these longer training runs and see if you can identify any patterns on what works and what doesn’t. We have 3 Benchmarks between now and the marathon so use these as an opportunity to fine-tune your prerace rituals. Anything can happen on race day, we can’t control the weather, but we can get a handle on what works for us. Practice your Race preparation now! In fact, here is the 25K map if you want to study the course.
Not planning on doing the full 25K (that’s 15 ½ miles in case you wondered!). Consider volunteering. We’ll have a water/goodie station on the course and at the finish line. Bike Support is always welcome. Contact Celia ….Celia@PortlandFit.com to volunteer.
10&< Club, don’t feel left out. See if you can find someone to partner up with and drop a car at the base of Mt. Tabor. There is a variety of ways to cut this route down to 7 or more if you have a car near the entrance.
Let’s keep it flat for this week’s 12 mile route. We’ll head out turning Left on Moody, taking the Long way through the South Waterfront. Zig Zag toward the River and then back to Moody turning Left on the Bike Path. Stay on the Bike Path all the way to the end of Willamette Park. GOOD NEWS! After a 3 year wait, the Path that connects Willamette Park all the way to the Sellwood Bridge is NOW OPEN! Exit the park into the neighborhood then and stay on Miles Place until it dead ends into a pedestrian path. Hop on the path and it will take you all the way until you zig zag up the ramp to turn Left to go over the Sellwood Bridge. Coming off the Bridge turn Left and head into Sellwood Park. Make a complete loop in the park circling past the water fountain, playground structure and restrooms. Exit the park the same way you came in and turn Right heading down the hill on Spokane St. Turn Right to get on the Springwater Corridor. Stay on Springwater all the way to end where you will turn Left on Caruthers St. Turn Right on the Eastbank Esplande and go under the Tillikum Crossing Bridge and under the Hawthorn Bridge. Stay on the path until you come to the Steele Bridge. Turn left and cross the Bridge. Turn Left onto the waterfront trail, back through Riverplace back to Zidell. (shhh… this routes a little short – I won’t tell If you won’t tell)
Are you ready for an attainable relay on a conveniently closed, short, fast course, while still encompassing the energy and enthusiasm of the Mother of All Relays? Teams of four will participate in the two mile closed course relay in beautiful Tualatin Community Park. Get ready to party all day while competing in this team event!
T-Shirts have arrived and as many of you noticed, the women’s sizes are running small. If you picked up a shirt that doesn’t fit right, bring it back this weekend and we’ll exchange it for another size. If we run out, we’ll take your name and requested shirt size and see what we can do about making it right. Men, don’t feel left out – check your XL or your XXL shirt, if it looks kinda cute and girly that’s probably because it’s a women’s shirt that was playing hide and seek in the men’s T-Shirt box. Go ahead and bring your shirt back and we’ll exchange it for a manly XL or XXL. Thanks everyone for your patience as we work through this!