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
Sun, Oct 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.000.000.007.17

LM warmup, 7.17 miles in 56:53, 7:56/mi, HR 145, w/ 12 x 12 sec Hill Sprints & stretching.

Sunny and cool (48F).  Legs tired and stiff in spots from yesterday's run and yardwork afterwards, but a couple of miles loosened them up.  Inspired hill sprints today. 

NB 769 Miles: 7.17
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments
From Snoqualmie on Mon, Oct 18, 2010 at 11:30:47 from 24.18.192.33

Approximately what kind of grade do you use for those hill sprints?

From Dale on Mon, Oct 18, 2010 at 11:40:47 from 69.10.215.11

It's probably only 3 or 4% tops, but its the steepest public accessible I can get to that's within 1 mile of my house.

A neighbor who lives behind a private gate to a shared driveway that is quite steep just offered that up to me yesterday. I intend to take her up on the offer. Its probably closer to 15 or 20 and will probably be better, since its all about creating explosive power in your legs, not how fast you can run them. Lifting weights without the weights.

From Snoqualmie on Mon, Oct 18, 2010 at 12:20:22 from 24.18.192.33

"...its all about creating explosive power in your legs, not how fast you can run them..." THAT is the best news I've heard today. Sometimes I'd like to go steeper with these, but my pride gets in the way. Thanks for the inspiration!!

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