M'kay

April 30, 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

Mon, Dec 24, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

8 miles Easy in 1:04:23 (8:03/mi, avg HR 158), followed by 8x100m Strides w/100m rest in 17.9, 19.7, 21.6, 21.1, 19.8, 19.6, 19.9, 19.8.

First six miles felt *very* easy, followed by last two just easy. My sciatic nerve in left leg is bugging me, as a result of my Chiro adjustments today and Friday, but run was still easy. First six miles felt extra easy today, while last 2 just easy. Took the strides slower, since the nerve discomfort increased a bit with faster running, so I didn't push too hard. I think the 8 miles was a bit long today, since my Garmin decided to space out for a few tenths of a mile halfway into the run, but even at what I guess is the true distance (8.3 mi), was still in the Easy run range.

Brooks Adrenaline (Yellow) - 116 miles.

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Comments

From Ian on Tue, Dec 25, 2007 at 07:24:44

For a very easy run that is a good pace Dale. Nice run, your strides are faster than mine, even when you take them slower!

From Sasha Pachev on Fri, Dec 28, 2007 at 22:43:37

How close to all out was 17.9?

From Dale on Fri, Dec 28, 2007 at 22:50:46

This particular day, at the end of the acceleration I was at about 90-92% effort. I usually run them around 95%, which puts most in the 17-18 range. The 17.9 was also on a slight downhill stretch.

From Dale on Mon, Dec 31, 2007 at 13:28:17

Sasha,

I'm sure you were asking for a reason. Care to share? I'm hanging on here waiting for the Sasha Wisdom!!!

From Sasha Pachev on Mon, Dec 31, 2007 at 13:42:44

I wanted to get an idea of how fast you can run 100 all out. My theory is that one's marathon potential is limited by their best 100 meters the following way:

Take your 100 time in seconds, times 10. That is your best possible marathon you can achieve in minutes. E.g suppose your best 100 is 14.5. This predicts a 145 minute, or 2:25 marathon cap. It does not mean you will necessarily reach it even when training optimally for endurance - if you are a natural sprinter, you will cheat in the 100 meter sprint by using the fast-twitch fibers that cannot be trained for endurance. I am trying to gather as much data as possible in this regard to see if my theory is right.

The reason for 100 meter sprint - for a slow-twitch guy it is a very accurate measure of Quality X (see the discussion on the forum).

From Dale on Mon, Dec 31, 2007 at 13:48:15

Is that 100m from a standstill, from a jogging start, or from an all-out sprint start?

From Sasha Pachev on Mon, Dec 31, 2007 at 14:29:44

Try both jogging start and standstill. 200 meters works as well.

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