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@benjaminhan.sigmoid.social.ap.brid.gyOct 4, 2026, 10:18 PM

This #LongRunSunday I ran my #HM #95 -- a rehearsal of Snohomish River Run #marathon race next week, on the westbound river leg that I didn't run last time due to road closure. I capped HR at 141 for 10mi then 3 capped at 149. Got 13.26mi at 8'06"/mi, HR […]

[Original post on sigmoid.social]

Left: route map with the track colored by heart rate, above a heart rate and pace chart by distance. Right: per-mile splits for 13.26 miles, the last three at 7:48, 7:48 and 7:39, above CoachMiles's notes on the runThe Snohomish River on a misty fall morning, still water mirroring the trees along both banksCrossing a steel truss bridge on its walkway, the road deck running ahead under grey skyLonghorn and black-and-white cattle grazing a green pasture in front of white barns and autumn trees
@benjaminhan.sigmoid.social.ap.brid.gySep 21, 2026, 12:05 AM

I was planning to run westbound along Lowell-Snohomish River Road, but was turned back due to extended closure for the bridge construction. The closure now ends on Sep 30, just in time for the race (hopefully). I ran northbound on Centennial Trail instead.

#running #pnw #photo #LongrunSunday

A tree-lined street in Snohomish with the paved Centennial Trail running alongside it under a clear blue sky.A tall carved wooden figure with a painted face standing among green shrubs beside a house.First Street in Snohomish: a cafe with sidewalk tables and bicycles parked out front, American flags on the storefront.A downtown Snohomish corner with a hanging flower basket on a lamppost, an American flag, and people walking a dog on the sidewalk.
@benjaminhan.sigmoid.social.ap.brid.gySep 21, 2026, 12:04 AM

This #LongrunSunday I ran #HM #93 as a rehearsal of the coming Snohomish River Run #Marathon, HR capped at 142. I got 13.31mi at 8'39"/mi, HR 140/149. Fastest mile was the last one, 8'20". Decoupling was 3.0% and efficiency factor was 1.320 m/heartbeat, same […]

[Original post on sigmoid.social]

Selfie in a sleeveless running top, orange cap and sunglasses, hydration vest on, standing in front of a large painted Earl Winehart mural in Snohomish.A timber archway over a paved path reading City of Snohomish Centennial Trail, with trees and blue sky behind it.Route map with HR-colored track along the Centennial Trail; HR and pace plotted against distance below.Per-mile splits table for the half marathon with the coach's notes below it.