M'kay

May 02, 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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to Ukraine's Armed Forces

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, Jul 31, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

11 miles in 1:24:13, 7:39/mi, HR 160.

Back to sunny and warm (71F). Pushed the pace a bit. Also threw in some 8-10 second uphill sprints on the steeper outbound sections. Legs started getting tired around 8 miles in and I concentrated on holding as good form as possible. A hint of left quad & adductor tenderness about 7 miles in so I stopped briefly to stretch. Thinking about 4 more this evening....dunno.

Adrenaline 8s (Blue) - 151.75 miles.

4 miles in 32:01, 8:00/mi, HR 148.

First mile was slow (nearly 9 min pace) but felt better once I loosened up. I think these easy doubles on harder/longer days actually help me recover quicker in the long run.

Adrenaline 8s (Blue) - 155.75 miles.

Night Sleep Time: 9.50	Nap Time: 0.00	Total Sleep Time: 9.50

Comments

From Ian on Fri, Aug 01, 2008 at 08:46:58

Nice run. A short & very easy evening run after a hard morning workout definately helps my recovery for the next day. Just that initial couple of k is always pretty awful until I loosen up. I'd planned to go out yesterday evening but it was 34C/93F still and I just couldn't face it so I take my hat off to you.

From Dale on Fri, Aug 01, 2008 at 09:25:21

93F is ugly hot. It had cooled down to a comfortable 68F here and the sun had hidden itself behind the clouds, so my choice was an easier one. Once the rain starts again in a couple of months I'm sure it won't be quite so easy!

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