M'kay

December 27, 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

Tue, Jul 15, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.96	0.00	0.00	3.28	14.24

10.24 miles in 1:20:00, 7:48/mi, HR 157. 25 min warmup, 3.09 mi, 8:05/mi, HR 144. Hill Fartleks: 10 x 2 min on @ 5K effort, 1 min off, 30 minutes total, 3.96 mi, 7:35/mi avg. 25 min cooldown, 3.19 mi, 7:50/mi, HR 154.

Fartlek Distance Pace Avg HR
Max HR
Grade
1 .33
6:08 167 174
Up
2 .33 6:07 171 177
Up
3 .32 6:11 169 176
Up
4 .32 6:16 169 177
Up
5 .29 6:47 169 178 Up
6 .31 6:27 167 177
Up
7 .29 6:55 171 179
Up
8 .37 5:23 172 179
Down
9 .35 5:47 171 179 Down
10 .37 5:25 171 178
Down

Didn't quite get started as early as I'd intended, so a bit warmer (sunny and 67F) than I'd hoped. Some good hard efforts. Felt like I was able to keep the effort fairlyconsistent throughout, so the pace/distance variances are mostly due to the degree of incline for each repeat. There was some fading towards the end, especially on the last few uphill segments where I felt like I couldn't get any more oxygen and was at my max respiration rate, heavy legs, just couldn't push more but my HR was still below max. As a matter of fact, my max HR for each segment was only a few beats higher than my average HR for my Steady State run last Thursday. Hmmmm........

Adrenaline 8s (Blue) - 94.85 miles.

4 miles in 31:52, 7:58/mi, HR 148.

82F and sunny but felt cooler, probably due to increased shade on the route. Easy, but not too easy, so I shouldn't have a problem keeping it really easy tomorrow. Does that make any sense?

Adrenaline 8s (Blue) - 98.85 miles.

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50

Comments

From Tom on Tue, Jul 15, 2008 at 15:05:22

Great workout Dale. Also thanks for the links to the McMillan running articles on mine and Ian's blogs, I found them both quite informative and in line with what I've found effective in my own training.

Interesting about the HR on the uphills. I think just yesterday I was reading on either someone's blog (can't remember who) or in the discussion forum where Sasha was talking about this very issue: i.e. how you can be completely exhausted and absolutely unable to speed up on an uphill segment but your heart rate is still well below max. I think this explains to me why I've sometimes seem not much correlation between how well someone can run uphills vs. the times they can run in races that are flat or downhill. Even though they smoke everyone on uphills, they get spanked in races that have no hills.

From Dale on Tue, Jul 15, 2008 at 15:20:53

I remember reading a bit about it on Sasha's blog. If I recall correctly, he's not really big on a lot of uphill training. I am only because many of the races around here have some hills in the them and I've been smoked by the hills way too many times.

It almost feels like my limiting factor isn't the ability of my heart to move blood and O2 around, but rather the ability of my lungs to transfer O2 to the blood or the ability of my muscles to use the available O2....probably more #2 than #1 I suspect.

From Ian on Tue, Jul 15, 2008 at 15:25:43

Good and interesting workout Dale.

Regarding the HR on the uphills, I resemble Tom's remark. All my best 10k times are on hill courses rather than the flat.

From Dale on Tue, Jul 15, 2008 at 15:33:51

Ian: Me too. Oh wait, I don't think I've *ever* run a flat 10K! Maybe someday!

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