| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.47 | 12.00 | 0.00 | 12.50 | 166.97 |
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| Altra Provision Old Miles: 128.64 | NB 915 Miles: 22.93 | Hoka Stinson Evo Miles: 15.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 2.00 | 0.00 | 0.00 | 8.22 |
| 8.22 mi, 1:07:36, 8:14/mi. Great weather but bad leg. Last 2 miles were decent though and I was able to open up a little bit. |
| Altra Provision Old Miles: 8.22 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| 9.35 mi, 1:34:26, 10:06/mi. Pack Forest trail run. Mix of single/double track, plenty of climbs and descents, and plenty of mud. Lots of fun. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| 6.22 Mi, 53:23, 8:35/mi. Recovery slog. |
| Altra Provision Old Miles: 6.22 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.64 | 0.00 | 0.00 | 5.00 | 8.64 |
| 8.64 mi, 1:10:01, 8:06/mi, w/ 10 x 3 min on/off repeats. Ran early today in an attempt to get rid of a nasty headache. Headache returned as soon as I stopped, but the run was a decent one and while my "fast" is still slow, its a faster kind of slow. |
| Altra Provision Old Miles: 8.64 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.11 | 0.00 | 0.00 | 0.00 | 7.11 |
| 7.11 mi, 1:00:14, 8:28/mi. Recovery slog. Felt ok the first four miles and then the energy level plummeted. |
| Altra Provision Old Miles: 7.11 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| 8.07 mi, 1:09:06, 8:34/mi. Another slog. |
| Altra Provision Old Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| 5.03 mi, 42:48, 8:31/mi, w/ 8 strides. Real problems with the hip today. A few stretching breaks. Doing some strides seemed to help loosen the upper hamstring enough to be tolerable during the easy parts. |
| Altra Provision Old Miles: 5.03 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.22 | 0.00 | 0.00 | 0.00 | 11.22 |
| 11.22 mi, 2:00:16, 10:43. Pack Forest trail run. Hit both New Forest, Windy Ridge, Regeneration, and some horse trails in addition to some fire road segments. Plenty of climbing and descending (~ 2k of each) and some of the trails were pretty technical. |
| Hoka Stinson Evo Miles: 11.22 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.63 | 0.00 | 0.00 | 4.50 | 9.13 |
| 9.13 mi, 1:15:29, 8:16/mi. 1-5-5-1 Ladder, equal on/off, 1 min increments. Harder than the last couple of faster workouts. I think I hit the on harder and the off slower. |
| Altra Provision Old Miles: 9.13 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
| 8.13 mi, 1:10:20, 8:39/mi. Plenty of residual fatigue from yesterday's workout & gravel shoveling and transport afterwards resulted in a slow run today. |
| Altra Provision Old Miles: 8.13 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| 6.01 mi, 51:07, 8:31/mi, w/ 10 Strides. |
| Altra Provision Old Miles: 6.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.05 | 6.00 | 0.00 | 0.00 | 8.05 |
| 8.05 mi, 1:03:11, 7:51/mi. Middle 6 miles at a moderate effort. Bad post-run abdominal cramps, beginning the last 1/4 mile. No clue why. |
| Altra Provision Old Miles: 8.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.58 | 0.00 | 0.00 | 0.00 | 13.58 |
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13.58 mi, 2:31:25, 11:09/mi. Pack Forest Trail Run. Horse trail to the Falls trail, down the road to the Resevoir Trail, up to the 5 road intersection, down to Hugo Peak trailhead, back up to the 5 road intersection on Hugo Peak trail, Trail of the Giants (long version), Windy ridge trail, down the road to the New Forest trailhead, up the trail, then on some roads to the two towers (cell towers, not LOTR), then back to the car. Dead tired. Crap!! On the waitlist for Cascade Crest. I need 11 people to drop immediately please.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 6.16 |
| 6.16 mi, 50:30, 8:12/mi. Recovering from moving several tons (yes tons) of gravel Sunday and Monday. Felt good once I got going but getting there was tough. |
| Altra Provision Old Miles: 6.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
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8.14 mi, 1:08:28, 8:25/mi. Yet another slog, albeit with 12 strides thrown in.
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| Altra Provision Old Miles: 8.14 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 8.22 |
| 8.22 mi, 1:08:44, 8:22/mi. Once past the initial "don't want to go run in the gloom and rain" part, a good run. Then the hail and the winds hit for the last mile or so. Nice. |
| Altra Provision Old Miles: 8.22 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| 4.18 mi, 49:44, 11:55/mi. Long run gone wrong. Driving up to the Elbe hills trailhead, went from a snow dusting to 2' in the span of 1/4 mile. Unfortunately, that 1/4 mile was on a steep hill where no turnaround was possible. Then got stuck trying to turn around. Another truck showed up with a tow strap and got me loose. Turns out he was looking for a turnaround spot too. So we both decided to stick together and to push forward to the next level spot where we thought we could turn. Where I got stuck again. Twice. The second time, the other truck got stuck trying to get me loose. So here we are, two 4x4 trucks, stuck in the snow. Thankfully, a jeep with a winch showed up and got us both out of trouble. When I finally drove back out of the snow, I parked and ran back to the turn around and onto the trails. Post-holed up to my knees for a short time, then headed back and called it a day. |
| Hoka Stinson Evo Miles: 4.18 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| 7.06 Mi, 57:32, 8:09/mi |
| Altra Provision Old Miles: 7.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 3.00 | 8.14 |
| 8.14 mi, 1:05:55, 8:06/mi. Fartleks. Ran hard on the hills on the outbound, then on the downhills on the return. Tired. |
| Altra Provision Old Miles: 8.14 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 4.00 | 0.00 | 0.00 | 8.10 |
| 8.1 mi, 1:04:20, 7:56/mi. Progression run. Was actually just aiming for an easy run today but wound up picking it up at the turn. Snuck under the 8 min/mi avg pace for the first time in a while. Felt like the good ole days. |
| Altra Provision Old Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 8.21 |
| 8.21 mi, 1:06:48, 8:08/mi. Nice and easy. Legs were tired but a good tired without any real hip tightness. Dare I say it again? Feeling a bit like the good ole days. Ok, that's jinxed it. |
| Altra Provision Old Miles: 8.21 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.47 | 12.00 | 0.00 | 12.50 | 166.97 |
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| Altra Provision Old Miles: 128.64 | NB 915 Miles: 22.93 | Hoka Stinson Evo Miles: 15.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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