M'kay

April 29, 2024

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest.

2013 Races:

Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
Yakima Skyline Rim 50K (4/21) - 7:16:20
Grey Rock 50K (5/13)
White River 50M (7/27)
Cascade Crest 100M (8/24-25)

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Thu, Aug 28, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.43	0.00	0.00	2.42	15.85

11.85 miles in 1:32:01, 7:45/mi, HR 155. 27:44 warmup, 3.41 miles, 8:08/mi, HR 149. Hill Repeats: 10 x 90 second up, downhill recovery. 25:00 min cooldown, 3.39 mi, 7:21/mi, HR 154.

Repeat Distance Pace
HR (avg)
HR (max)
1 .25 5:56 158 176
2 .25 6:04 164 178
3 .25 5:57 165 179
4 .24 6:16 165 179
5 .24 6:15 165 178
6 .24 6:22 165 178
7 .24 6:14 165 178
8 .24 6:19 164 177
9
.23
6:27
163
176
10
.24
6:20
163
177

Hill repeats. Cool (63F), misty and overcast today. Same hill as last week; no interruptions this time. 6:13/mi average for repeats so about the same as last week. Road surface got a bit slick on the last half. Repeats really got tough at halfway, by #6 I started getting into 1-1 breathing towards the end of each, and by #8 my legs were tying up badly for the last 15-20 seconds....it definitely hurt. Wore my new lightweight trainers.....thinking of racing in them on Monday so I wanted to see how well they worked in a hard workout.

NB 903 - 18.35 miles.

4 miles in 32:42, 8:10/mi, HR 144.

Warmer (66F) and humid. Barely caught the 9 min guy on the first mile...legs shot. Even warmed up, this run was tough to do.

Adrenaline 8s (Blue) - 282.43 miles.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From Tom on Fri, Aug 29, 2008 at 10:27:55

Nice job on the hills, way to hang tough and finish all 10 at a good pace.

Good luck on the Monday race. How long will this one be?

From Dale on Fri, Aug 29, 2008 at 10:30:57

Thanks. Its a half-marathon and if I tank it I've got another scheduled for the 13th so I'm covered. My body is looking forward to taking the next few days easy.

From mattrow on Fri, Aug 29, 2008 at 10:48:23

Good luck on you race. your training is great

From Ian on Fri, Aug 29, 2008 at 12:06:41

You've put in some very good training this week Dale. Do keep it easy on the weekend and all the best for your half.

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