M'kay

November 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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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles in 2:43:45, 7:26/mi, HR 155.

Two lap long run up and down the road today.  Sunny and warm with starting temps around 50 but quickly climbed to 75F in the sun.  First lap easy but wound up with 11 miles in 1:22:27, 7:29/mi average pace...probably a tad aggressive.  Got some Ultima at the 11 mi and 13 mi mark as I headed back up the street for lap 2.  Started feeling a bit dehydrated on the return leg and got a tad bit spacey but managed to maintain speed and most of form finishing the second 11 mile lap in 1:21:18, 7:23/mi pace.  Felt good about this run because I think I could've held my pace thru the last 4.2 and finished in around 3:13 or so which is only about 1 minute off my PR (not that that was my goal for the run, but...).  Plus, this is my second 80+ mile week in a row, a record for me.  May marathon here I come!!!

Brooks Adrenaline (Yellow) - 409 miles.

 

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments
From Tom on Sat, Mar 22, 2008 at 19:15:43

Great run Dale and great week!. I think you're going to smash your marathon PR in May.

From Ian on Sun, Mar 23, 2008 at 07:03:08

I second Tom's comment, great long run, you're running strong this week. The only thing I could perhaps add is that every day has been at a fairly aggressive pace, the odd recovery paced run wouldn't go amiss.

From Dale on Sun, Mar 23, 2008 at 15:10:07

Thanks guys. Next weeks will be even more exciting....a fast-finish long run where the last 6-8 is at MP. I'm really starting to look forward to these...

Ian: Yes, my paces do seem to have crept up to the aggressive side of easy. I'm not sure how to explain it....for today (3/23) I tried to keep the effort recover and my HR (147 or less is my recovery) confirmed that I was taking it easy but the pace was still in my easy range. At this point I can't explain it but as long as I'm ready to go for my hard days I guess there's no harm, right? But thanks for keeping me honest!

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