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

Mon, Jun 28, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.45	0.00	0.00	3.10	9.55

LM warmup (10 reps), 9.55 miles in 1:14:22, 7:47/mi, HR 158, w/ 3 mile warmup, 5 x 1K @ 5K/90 sec rest effort (3:31 - down, 3:36 - down, 3:47 - rolling, 3:46 - rolling, 3:51 - up), 3 mile cooldown. 1.25 mile walk w/ dogs, PU/SU/Leg ladder (7/7/4) & stretching.

Despite yesterday being an "off" day, legs are shot. Long hilly run + yesterday's yard work left me with some sore and tired legs. Maybe that'll be good training for late in the WR50, so I ran the 1K repeat workout anyway. Felt like dung but it didn't turn out too bad. The rest portion was done at a walk....otherwise I'm not sure I would've made it. Compared to last week's similar workout (longer rest), improved repeat times. Guess I'll call it good.

NB 905 Miles: 9.55

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From Snoqualmie on Tue, Jun 29, 2010 at 23:46:48 from 24.18.192.33

I never know whether I should do speed/strength work with tired or sore legs. Sounds like it wasn't fun - but successful.

From Dale on Wed, Jun 30, 2010 at 10:14:29 from 69.10.215.11

Neither do I. In this case, I decided I definitely wasn't over-training given my less than rigorous training schedule of late and went for it. I seem to have come away without injuring myself and running faster times than the previous workout, so I guess I made the correct call. But it's really difficult to know what "right" is...

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