| 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 | | 150.41 | 39.04 | 1.00 | 8.11 | 198.56 |
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| NB 769 Miles: 91.10 | Adrenaline 10 Miles: 65.36 | Rockridge GT Miles: 42.10 |
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| Night Sleep Time: 189.50 | Nap Time: 8.00 | Total Sleep Time: 197.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 0.00 | 0.00 | 4.09 |
| LM warmup (10 reps), 4.09 miles in 32:30, 7:57/mi, HR 153, & stretching. Nice weather but tired legs. | |
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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 | | 8.00 | 3.00 | 1.00 | 0.00 | 12.00 |
| LM warmup (10 reps), 12 mile progression run in 1:34:02, 7:50/mi, HR 158, w/ first 4 miles very easy, 4 middle miles easy, last 4 miles moderate to fast & stretching. Drizzle/clouds plus strong gusty winds. Took nearly 3 miles to loosen up. Faster miles at the end eventually getting down to a 10K pace. Now I'm tired. |
| Adrenaline 10 Miles: 12.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| LM warmup (10 reps), 6.5 miles in 50:41, 7:47/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching. Cool (mid 50s). Took 2 miles to loosen up the legs but then the run went well. Even managed to find a short hill to do hill sprints on, which felt great. Some worrisome soreness in the left hip/groin area, but I'm thinking it'll (somewhat counterintuitively) resolve itself as I build mileage like has in the past. Either that or I'll be out of commission shortly. We shall see. | |
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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 | | 5.81 | 0.00 | 0.00 | 2.43 | 8.24 |
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LM warmup (10 reps), 8.24 miles in 1:03:55, 7:45/mi, HR 162, w/ 2 mile warmup, 2 x Drills, 6 x Strides, Ladder 1,2,3,2,1,2,3 w/ equal rest, 2+ mile cooldown & stretching. Hamstrings very tight during warmup. Uninspired drills and strides. 1 & 2 minute repeats went very well & 3 minute okay (last one was rough). Cooldown slog to the end. Really need to get my leg muscles loosened up.
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| Adrenaline 10 Miles: 8.24 |
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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 | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| LM warmup (10 reps), 7.08 miles in 56:21, 7:57/mi, HR 154, w/ 10 x 12 sec Hill Sprints & 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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| LM warmup (10 reps), 10 miles in 1:14:32, 7:27/mi, HR 162, w/ 2 mile warmup, 6 Steady State miles (7:01, 7:21, 7:16, 7:05, 7:04, 6:51), & 2 mile cooldown. Stretching. Tired today. Last workout before heading home. |
| Adrenaline 10 Miles: 10.00 |
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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 | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| LM warmup (10 reps), 14 miles in 1:49:54, 7:49/mi, HR 160, with 2nd half moderate effort & stretching. Back home. Cool and drizzly. Back into the hills....slow heading up, pushed on the way back down. |
| Rockridge GT Miles: 14.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
| LM warmup (10 reps), 7.13 miles in 56:31, 7:56/mi, HR 150, w/ 10 x 12 sec Hill Sprints & stretching. Muscles are tight today. Lower back pain woke me up this morning, probably because my hamstrings are tight enough to play music on. | |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 2.45 | 11.53 |
| LM warmup (10 reps), 11.53 miles in 1:33:26, 8:06/mi, HR 152, w/ 3+ mile warmup, 6 x Strides, 2 x Drills, 10 x 90 sec Hill Repeats, 3+ mile cooldown & stretching. Beautiful sunny fall day (low 60s). Felt tired and didn't really want to execute this workout today, but the weather helped. Uninspired drills and okay strides. Legs were tired during the early repeats and breathing got away from me starting with number 5. But I managed to suffer through and put all 10 in the bank, then jog back home. |
| Adrenaline 10 Miles: 11.53 |
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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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| LM warmup (10 reps), 10 mile Progression Run in 1:17:56, w/ last 4 downhill miles Moderate effort, & stretching. Another gorgeous day with sun and pleasant temps (56F). A bit tired today, but the legs loosened up quickly and only the last couple of miles were starting to get challenging. Ramping up the mileage quickly, which is starting to feel good, aside from being reduced to a fast hobble in the evening. Hope I don't break. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| LM warmup (10 reps), 7.06 miles in 55:21, 7:50/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching. Sunny and pleasant (60F). Tired after a long day yesterday with not enough sleep, but oh well. Legs felt surprisingly good but I could feel myself running low on juice after a couple of miles. Hill sprints went exceedingly well.....strong, quick turnover, fast. |
| Adrenaline 10 Miles: 7.06 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 0.00 | 0.00 | 0.00 | 2.02 |
| LM warmup (10 reps), 2.02 miles in 16:23, 8:06/mi, HR 144. Late afternoon run. Supposed to be 10 miles with 6 steady state but just felt like crap today. The storm clouds that rolled in didn't help with motivation either. Bagged it after the warmup. | |
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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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| LM warmup (10 reps), 10 miles in 1:13:39, 7:19/mi, HR 163, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 6 miles Steady State (7:12, 7:35, 7:33, 7:46 uphill, 6:34, 6:24 downhill), 2 mile cooldown & stretching. Cool but sunny (53F). Motivation still lacking. Legs definitely not as loose as they were earlier in the week. The run was a slog and only pride kept me from packing it in early. | |
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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 | | 10.00 | 6.04 | 0.00 | 0.00 | 16.04 |
| LM warmup, 16.04 miles in 2:06:27, 7:52/mi, HR 157 & stretching. Sunny and pleasant (45F-53F). Hill run. Uphill slow but steady....didn't slow too badly until the really steep sections in the 7-9 mile range. Pushed the pace on the downhills to try to sneak under the 8 min/mi pace mark. Legs were pretty tired and beat up during the last few miles. Felt much better than yesterday. |
| Rockridge GT Miles: 16.04 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 7.17 |
| 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. | |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 3.23 | 9.43 |
| LM warmup, 9.43 miles in 1:13:45, 7:49/mi, HR 154, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 10 x 2 min on/off Fartleks, 2+ mile cooldown & stretching. Sunny and cool (53F). Wasn't really feeling it today. Trudged through the warmup and drills/strides and launched into the repeats. First 8 were uphill and labored.... (6:11-7:02/mi averages). Last 2 downhill ones felt easier, yet different....redlined but in a different way....both in 5:19/mi average. Cooldown was uninspired. Tired. Registered for 2011 Boston Marathon this morning. Only took 45 minutes of struggling with the registration page, before I discovered the default link was broken. Thank goodness someone on the Runner's World forums had already broken the code and posted the correct link. I'll try not to let it ruin the experience. |
| Adrenaline 10 Miles: 9.43 |
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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 | | 12.04 | 0.00 | 0.00 | 0.00 | 12.04 |
| LM warmup, 12.04 miles in 1:33:47, 7:47/mi, HR 153, & stretching. Tired legs today. Spent about an hour loading 210 27 lbs blocks. Tomorrow, I get to help load at least another 190. This had all better help at Boston. Oh, and am I the only cheapo that thinks spending $300+/night for a hotel room is just a bit absurd? | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| LM warmup, 7.1 miles in 56:22, 7:56/mi, HR 147, w/ 12 x 12 sec Hill Sprints & stretching. Ran late today. Tired legs but needed to work out some landscaping contractor frustrations. Hill sprints uninspired today....must've used all the inspiration on Monday. |
| Adrenaline 10 Miles: 7.10 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unscheduled day off. Too much going on to squeeze a run in. Plus, in the middle of helping to load yet another 200+ load of 27 lb retaining wall blocks, felt an uncomfortable tug in my left hip/groin area. Manual labor sucks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| LM warmup, 11 miles in 1:20:08, 7:15/mi, HR 160, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 7 miles Steady State (7:13, 7:25, 7:45, 7:55 up, 7:04 rolling, 6:20, 6:15 down), 2 mile cooldown & stretching. Another nice day today, but the rain should be here shortly. Late day run again. First two warmup miles I thought I might have to bag the run entirely....old pain in left hip/groin area returned briefly. I'll call this run interrupted, because on mile 2, ran into a neighbor I hadn't met before who is putting in a gate and paving their driveway. Long story short, I now have 80 acres to roam at will, a nice steep hill climb that connects to another paved private road that I got invited to run on a few days ago, so some new hill options close to home. And I get to see how the rich folk live. I asked what my neighbor did. The reply....nothing. Nice...... Anyway, after the break, completed the warmup to no hip/groin discomfort at all. Hmmmm. Strides & drills were pretty decent. Then the Steady State. Rough. First 2.5 miles my legs were stiff and clumsy and the effort level was way higher than it should've been. Got a bit better, but then suddenly needed a pit-stop at mile 3.5. Felt much better after the pit-stop, so evidently a slice of cheese on a sandwich at lunchtime is now a no-go with my ever increasing lactose intolerance. Ugh. Finished the steady state miles feeling much better, although my lower back did start to tighten up on the last couple of downhill miles. | |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes XT on stationary recumbent bike. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| LM warmup, 7 treadmill miles in 54:15, 7:45/mi, & stretching. Took a few days off to see if the hip/groin pain would go away. Changed, but not away, so back on the more rigorous strengthening exercises I did in PT. Didn't really take much to convince myself to take a few days off.....I can't seem to get motivated in the cold and wet weather. I've become a (gasp) fair weather runner! | |
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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 | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| LM warmup (10 reps), 7.07 miles in 53:37, 7:35/mi, HR 160, w/ 12 x 12 sec Hill Sprints, some light core work & stretching. Crazy week. Fitting in running around work and monitoring landscapers has been nigh impossible. Spent several evening hours over the last couple of days doing math to figure out paver design for some walkways and pads we're having put in and when the dimensions don't fit, they just don't fit. Anyway, finally managed to drag myself out for a run and felt better by a couple of miles into it. | |
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.06 | 0.00 | 0.00 | 0.00 | 12.06 |
| LM warmup, 12.06 trail and road miles in 1:40:13, 8:18/mi, HR 159, & stretching. A mix of road and trails with plenty of short but challenging hills at a mostly relaxed pace today. |
| Rockridge GT Miles: 12.06 |
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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 | | 150.41 | 39.04 | 1.00 | 8.11 | 198.56 |
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| NB 769 Miles: 91.10 | Adrenaline 10 Miles: 65.36 | Rockridge GT Miles: 42.10 |
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| Night Sleep Time: 189.50 | Nap Time: 8.00 | Total Sleep Time: 197.50 | |
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