M'kay

May 01, 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, Dec 06, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	6.00	0.00	10.00

Cooler and foggy today. Started with a 2 mile warmup at 8:02/mi average pace. Shed some clothing and started my 6 mile Steady State run. 3 miles uphill (progressively steeper), 3 miles downhill in 7:06, 7:18, 7:25, 6:24, 6:32, 6:40. Aiming for 6:55 avg pace, so effort was pretty even throughout. Felt pretty good and probably could've sustained for another mile or two, but that's for another week. Finished off with a 2 mile cooldown at 7:45/mi average pace (a bit fast as I unintentionally ran the first (slightly downhill) mile at near marathon pace before I backed off).

Plyometrics, lunges, squats, and stretching afterwards.

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

Comments

From jtshad on Thu, Dec 06, 2007 at 18:07:57

Nice runs for the week so far. Great tempo workout today. Glad to hear the knee is feeling better.

From Dale on Thu, Dec 06, 2007 at 18:27:28

Thanks. You and me both! I think I was just slacking on some of the strengthening exercises (you'd think I'd learn), plus it got pounded in the marathon, PLUS I was stringing too many Easy days together without true Recovery days.

From Ian on Fri, Dec 07, 2007 at 04:32:43

Good workout Dale, I think out of all the various workouts in running, getting the recovery runs correct is one of the trickiest.

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