M'kay

December 28, 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

Sat, Apr 26, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	6.00	2.00	0.00	20.00

20 miles in 2:25:35, 7:16/mi, HR 158. Fast Finish Long Run with first 12 at easy pace and increasing over last 8 to average marathon goal pace. Last 2 aimed for 10K effort and super fast finish. First 12 miles averaged 7:34.5/mi. Last 8 averaged 6:57.6/mi. Last 2 averaged 6:40/mi.

Still feeling the effects of Thursday's long marathon pace run in my legs so I knew today would be difficult. First 12 were up and down Scott Turner so a total of ~ 800' elevation loss & gain. Last 6 were 3 miles uphill (350'), 4 miles downhill (425'), and 1 mile uphill (75'). Tough going first four miles, settled into a decent easy pace and felt okay through 12. Sunny day that got much warmer than usual (55F in the shade by midpoint), so hydrated every 2-3 miles with Powerade or water. Took in a GU at ~ mile 8, which didn't sit well and caused stomach cramps later. Took in a Accelerade Gel at ~ 16 which went down much easier but with previous stomach distress it got a bit worse. Managed to keep close to MP but not quite for 6 of last 8, then managed to get down to 30K race pace for last 2 but just barely. Hard run on the hills still feeling a bit tired and beat-up from Thursday in some warmer weather, so I'm satisfied with the effort.

Adrenaline 8 - 163.89 miles.

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00

Comments

From Ian on Mon, Apr 28, 2008 at 11:29:52

On the hilly terrain I think this is a super long run with great effort. Was this overdistance? I find the warmer the conditions the less I can tolerate anything other than water. I took an energy bar out with me just for the ride today, I couldn't face eating it.

From Dale on Mon, Apr 28, 2008 at 11:44:40

Thanks. I'm not sure what you mean by overdistance? I was planning on 20 total with the last 8 averaging GMP, but this workout was substituted for a Progression Run because I've been a bit concerned about getting enough MP running in and coach agreed.

I'm pretty sure it was the GU that did me in....it's had that effect before. The problem is that I own 3 half-used boxes of the stuff and I can't stand to just throw it away, so I do something stupid every so often and try to use it. The Accelerade gel seems to be better on my GI tract, but I really just prefer sports drinks. The bad news is that the sports drink they're serving at the marathon is one I've never used (Ultima) and it's pretty low in carbs, so the gels are my backup plan.

Hopefully beating myself up on these hills will pay off in a few weeks.

From Ian on Mon, Apr 28, 2008 at 11:52:36

Sorry Dale, I'm confused, you've logged 28 miles total which is over marathon distance.

I didn't like using gels at all although I'd bought a box of them. Mine were out of date and I still couldn't bin them (scrouge that I am) and so I used them up on the med-long runs last month.

Your training terrain sounds tougher than the actual marathon course so it will pay off. Train hard, race easy.

From Dale on Mon, Apr 28, 2008 at 12:45:46

Oops. Nope, I'm confused. I put too many miles in the Easy category! Keep me honest!

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