All the important hay is in the barn.

All the important hay is in the barn.

On 11/11, Roman tackled his last major specific workout before the CIM marathon on 12/8. Prescribed workout: 18 miles continuous. First 10-12 at conservative marathon, 6-8 at goal. Result: This is about as difficult of a workout as I'd ask for a marathoner to do. He's...

Russell wins WHEE 22 miler

Russell wins WHEE 22 miler

10/5 Russell and I left Wilsonville morning at 5am, with plenty of time to spare before arrive a little ways past Oakridge. We stopped at the nearby Starbucks, then headed into the fog. As we chatted and caffeinated the fog didn't let up. In fact, as we drove past...

Asher’s 50k Training

Asher’s 50k Training

After wins at the Ultramook 50k and the McKenzie River 50k, it is time to take a look back at some of Asher's training leading up to both races. 7/7 Ultramook 50k 9/7 McKenzie River 50k April Average weekly mileage = 85 (102, 114, 50, 75) Key workouts: 12 x 40s hills,...

Weekly Workout: 1,000 + 400 + 200

Weekly Workout: 1,000 + 400 + 200

Athlete: Christian Parr Prescribed Workout: 1k (3:00) + 400 (56) + 200 (26) w/4min, 5min and 3 min recovery, respectively. Result: 2:57/56/26 This was one of the harder workouts I gave Christian last spring, when he was prepping for a quick 800m at PTF. Christian is a...

Weekly Workout: 8-10 x 1k (8/21/19)

Weekly Workout: 8-10 x 1k (8/21/19)

Athlete: Roman Kirkov Prescribed Workout: 8-10 x 1k w/1min jog, in 3:12 > 3:07 [5 minute rest] 4 x 200 smooth Results: 10 x 1k averaging 3:06 w/ 4x200 Another bread and butter workout here. I really believe in high volume workouts with efforts within the 10k-15k...

Asher wins the McKenzie River 50k

Asher wins the McKenzie River 50k

This past Saturday, Asher Catterall found himself on top of the podium once again. Asher ran the course in 3:43, distancing runner-up Daniel Friesen of Bend, by 10 minutes. The 23 year old found himself running in second place for the first sixteen miles or so - but...

Roman Kirkov finishes 4th at Bowerman 5k

Roman Kirkov finishes 4th at Bowerman 5k

Roman Kirkov finished 4th, at the always competitive BAC 5k. Kirkov ran a time of 15:01, finishing just shy of breaking the 15:00 barrier; while running around the Nike HQ Campus. This was the fastest 5k that Roman has run, on any surface. Next Roman will tackle the...

Asher Catterall wins Ultramook 50k

Asher Catterall wins Ultramook 50k

Every so often things just click. Before the race, Asher and I discussed how this was the first time he was going into a trail race, where his training had gone nearly perfect. He would be fully prepared, and there would be no training excuses. No short build-ups, no...

Community Club Speed Workout – Wednesday, July 24

Community Club Speed Workout – Wednesday, July 24

Join the Community Club for our one workout this week. On Wednesday, July 24 from 4:00 pm to 5:00 pm we will be doing a fun speed workout at the Neah-Kah-Nie High School track. We will not be meeting on Thursday, July 25, but will return to our regular Thursday schedule next week. For those […]

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All the important hay is in the barn.
Russell wins WHEE 22 miler

Russell wins WHEE 22 miler

Asher's 50k Training

Asher's 50k Training

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