M'kay

December 27, 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 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

LM warmup (10 reps), 8 miles in 58:38, 7:19/mi, HR 152, w/ 12 x 12 sec Hill Sprints, 2 mile walk w/ dogs, PU/Crunch ladder (6 steps), & stretching.

Legs a bit sore in spots, but decent run, good hill sprints. Now I must wrap my mind around the fact that I think I should be able to run a 5:50/mi pace for the 5K this Friday. My mind is equating the 6:00/mi pace as hard no matter what, but the way things have been going, that's a bunch of hooey. Do I really believe that? We'll see...

Asics 2150 Miles: 8.00

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

Comments

From Snoqualmie on Mon, Dec 28, 2009 at 19:39:09 from 24.18.192.33

I probably should have mentioned this on my own blog, but question-- I'm doing my hill sprints "scattered" through the run, since I run so many hills every morning. That counts, doesn't it? Or should they be all stacked together to stress the legs more?

From Dale on Mon, Dec 28, 2009 at 20:22:42 from 69.10.215.11

I think the point is to treat them like a weightlifting session (I think Hudson makes that comparison in his book...or I'm just making that up....not sure which). Do them all together, preferably after the run is over so you don't affect your easy run at all, but definitely all together. And they should be max effort....by the last couple of reps, I usually find my legs a bit dead. And walk back down the hill slowly until your HR comes down and you catch your breath, so the next one can be max effort too.

I'm becoming more and more of a believer in their benefit. I think they're the reason even my easy days are faster, despite tired legs. Longer strides with better form throughout. Plus, despite a gimpy hip, I've managed to stay injury free so far. Hope they work that way for you too.

From Snoqualmie on Mon, Dec 28, 2009 at 22:18:09 from 24.18.192.33

Got it - thanks!

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