| 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 | | 52.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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| Adrenaline 8 (Green) Miles: 18.00 | NB 903 Miles: 18.00 | Vibram Five Fingers Miles: 2.00 | Brooks T3 Racer (Red) Miles: 14.00 | Bike (Not A Shoe) Miles: 8.80 |
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| Night Sleep Time: 184.00 | Nap Time: 0.00 | Total Sleep Time: 184.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:32, 7:46/mi, HR 177. Warm & sunny (75F). Oops. Supposed to run 1.5 but higher math while running isn't my strong suit. Neither is higher math while standing still, lying down, sitting, or in any other position for that matter. But things felt pretty good and I tolerated it well, so my PT pronounced that 2 milers instead of 1.5 milers this week would be okay, but no more. Also, PT sessions reduced to 1 x week since I'm sooooo compliant with the exercises and stretching. Oh, how the road to recovery is sweet but slow. My PT is running his first marathon this weekend. Unfortunately, his training the past few weeks has been 2 days running/week with some long bike rides on the weekends. I've tried to gently suggest reining in his expectations for his first event but I don't think he quite grasps how painful the last few miles can be if undertrained. I'm almost looking forward to next Tuesday's session already.....
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| Adrenaline 8 (Green) Miles: 2.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:19, 7:40/mi, HR 181. Sunny and hot (84F). Injury felt good during the run and not a lot of pain afterwards either. Butterfly stretch still pretty painful, but that I can live with. Core workout afterwards. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 miles in 15:17, 7:38/mi, HR 182. Overcast and pleasant (64F). Everything felt good except my feet.....the VFFs on pavement just don't cut it over 1 mile. I'll try to wear them around the house and when walking the dog more often. Cardio fitness still sucks but that'll come around soon enough (I hope!)
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| Vibram Five Fingers Miles: 2.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:27, 7:43/mi, HR 175. Cloudy and misty (~62F). Decent enough run despite feeling a bit under-the-weather. |
| Adrenaline 8 (Green) Miles: 2.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:15, 7:37/mi, HR 170. Sunny and pleasant (71F). Supposed to be an off day, but I couldn't help myself. And I felt really good. Still a bit sore afterwards, but I think I'm trending upwards. Just wish my HR wasn't so much... | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:17, 7:38/mi, HR 179. Overcast and warm (72F). Things didn't feel as smooth today and the hip ache was back after the run. Not going to read too much into this.
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| Brooks T3 Racer (Red) Miles: 2.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:47, 7:53/mi, HR 176. Cloudy and pleasant (72F). Soreness before the start, but just some stiffness on the run. Still feeling pretty uncoordinated early in the run but got better. Stretching and icing afterwards.
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| Adrenaline 8 (Green) Miles: 2.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:19, 7:39/mi, HR 172. Felt pretty good today. HR still up there in the stratosphere, but the effort is coming down a bit. Form felt decent and very little soreness afterwards, even while stretching. Moving it up to 3 miles tomorrow. Got my BOSU balance trainer yesterday. One of the biggest realizations I got from PT is that I have no balance. Rather, I had no balance, no I just have terrible balance, but I hope to improve it, along with strengthening all the little muscles that go into maintaining balance.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:26, 7:48/mi, HR 171. Cloudy and cool (54F). A bit stiff to start the day. Injury sore to start. Warmed up into the run and felt decent throughout. Core exercises and stretching afterwards, with icing. |
| Brooks T3 Racer (Red) Miles: 3.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:43, 7:54/mi, HR 179. Mostly cloudy, humid (60%) and warm (72F). Today's 3 felt harder than Sunday's, probably the weather. Plenty of core work and stretching afterwards. |
| Adrenaline 8 (Green) Miles: 3.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:50, 7:55/mi, HR 171. Overcast and cool (63F). Some lingering leg soreness from yesterday's run and workout. Better at keeping today's run easy. Some more balance and PT related exercises and stretching afterwards. Some left shin pain. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles in 23:04, 7:41/mi, HR 178. Rainy (61F). 3 miles seems so far....especially when it rains. Iced the right shin because of some pain afterwards. A couple of balance and core exercises, but mostly just stretching. Injury feels pretty good.
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| Brooks T3 Racer (Red) Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in 15:35, 7:48/mi, HR 170. Cloudy and cool (65F). More right shin pain after the run, so icing followed the core work and stretching. |
| Adrenaline 8 (Green) Miles: 2.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:30, 7:50/mi, HR 172. Uphill sections still very tough. One uphill acceleration and fast .1 finish felt pretty good. A bit achy in spots today, so other than some minor balance work, just stretching and icing. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:17, 7:45/mi, HR 177. Sunny and pleasant (67F). Felt good today....virtually no pain and well rested. Threw in 5 short uphill sprints which all felt decent (although not too fast). HR and effort are still way high for the distance, but it'll get better with time. A few exercises and stretches afterwards, then the icing. Hope to feel this good tomorrow too. |
| Brooks T3 Racer (Red) Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles in 23:37, 7:52/mi, HR 177. Partly sunny and warm (78F). A bit more soreness today. Right shin pain after the run. Is it tied to my Adrenaline shoes? Something to watch, but it went away after an hour or so. Core work and stretching afterwards.
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| Adrenaline 8 (Green) Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles in 23:41, 7:53/mi, HR 174. Sunny and pleasant (64F). 5 short hill sprints sprinked into an easy run with a fast .1 finish. Some soreness beforehand, probably from increasing the weight for adductor exercise on Wednesday, but nothing too bad. A lot of core work afterwards with stretching.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23:31, 7:50/mi, HR 170. Sunny and warm (70F). Once I get over the fact that it feels like I'm crawling instead of running, I noticed things felt easier today. I think holding back the first mile more helps. Some mild right shin pain today, probably because I forgot to stretch my calves yesterday. Good stretching and icing afterwards. Tomorrow is 4 miles. |
| Brooks T3 Racer (Red) Miles: 3.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 31:49, 7:57/mi, HR 172. Partly cloudy and pleasant (62F). First 4 mile/30+ minute run in months! Felt pretty good running today, not as labored even with the added distance. Some notes: - Noticed some right shin 'discomfort' as soon as I started running, again with my Adrenalines. Has my form changed that significantly that I now have a whole new set of muscle pains to deal with?
- When I start to tire, my hips start to swing instead of staying parallel to my direction of travel. Basically, I start twisting my body to help move my active leg forward. Focusing on keeping my knees straight (and apart) has gotten easier, so now I'm onto keeping my hips aligned.
- By keeping my hips aligned, I notice my hip flexors tiring more. My hip abductors too.
Followed up with a through core workout, stretching, and icing. Once again, the adductor work hurt pretty badly at first but then eased significantly. The butterfly stretch hurts at first too, but I'm significantly more flexible and have effectively moved the pain point to a more stretched position. So while the pain remains, it *seems* like I'm able to deal with it better and better with each passing week.
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| Adrenaline 8 (Green) Miles: 4.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running day. After getting the bike prepped yesterday, decided to crosstrain a bit today. 8.8 bike miles in 34:51, 3:57/mi, HR 156. Could barely walk afterwards and my left hamstring is still complaining a bit. Hmmmm.....perhaps I overdid it a tad? |
| Bike (Not A Shoe) Miles: 8.80 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 31:43, 7:55/mi, HR 170. Sunny and breezy (69F). Nice and easy with 10 accelerations (6 uphill, 2 downhill, 2 flat). HR doesn't reflect it, but easy is slowly becoming easy again. Plenty of core exercises and stretching afterwards. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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| Adrenaline 8 (Green) Miles: 18.00 | NB 903 Miles: 18.00 | Vibram Five Fingers Miles: 2.00 | Brooks T3 Racer (Red) Miles: 14.00 | Bike (Not A Shoe) Miles: 8.80 |
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| Night Sleep Time: 184.00 | Nap Time: 0.00 | Total Sleep Time: 184.00 | |
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