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@benjaminhan.sigmoid.social.ap.brid.gy Oct 4, 2026, 10:19 PM

Around 6mi I wandered off the official course onto a gravel rail-trail due to trail closure (?) and paid ~30s/mi for it. Thankfully this is not part of the official course!

#CoachMiles told me EF was 1.38, the best of my 2026 long runs, and the last 3mi were […]

[Original post on sigmoid.social]

A two-lane rural road with power poles and yellow-turning trees, fog in the distance

A flat mown field stretching to a line of trees under an overcast sky

Cows lying and grazing in a pasture below a grassy levee, misty autumn trees behind

Me on a paved riverside path in an orange cap, sunglasses, a running vest and black compression socks, hands on hips

@benjaminhan.sigmoid.social.ap.brid.gy Sep 26, 2026, 9:46 PM

#CoachMiles prescribed an easy #parkrun today (a 20-miler is waiting for me tomorrow), and it turned out to be my 900th 5K run! I behaved for the first 2.4mi (9'14"/mi), but couldn't help but splurge on the last 0.7mi at 7'11"/mi, finishing at 6'37"/mi!

#running #5K #pnw #photo

Start of the Redmond Central Connector Trail parkrun: a smiling volunteer in a blue parkrun vest stands by a yellow START sign under sunlit trees while runners gather on the path

The giant mosaic REDMOND letters on a plaza in downtown Redmond, backlit by a bright morning sun in a clear blue sky, their shadows stretched across the pavement

Route map of the 3.15-mile parkrun on the Redmond Central Connector Trail, the track colored by heart rate from green to red; below it, heart rate and pace against distance, both flat through 2.4 miles and then climbing to HR 165 and 6:38/mi pace at the finish

Per-mile splits table: 9:13, 9:21, 8:06, then 6:37 for the last 0.14 mile, with HR 133, 136, 147, 164; below it, CoachMiles' notes on the capped first 2.4 miles, the quick finish, and a third quiet calf run in a row

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