| 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 | | 149.41 | 0.00 | 4.00 | 1.78 | 155.19 |
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| Adrenaline 8 (Blue) Miles: 64.50 | Asics 2130 (Blue) Miles: 61.15 | NB 903 Miles: 29.54 |
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| Night Sleep Time: 241.50 | Nap Time: 0.00 | Total Sleep Time: 241.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Except for the 5+ hours of cutting and stacking wood.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30:11, 7:32/mi, HR 159. Everything feels good but HR still high for the effort. Hopefully it will come back down over the next couple of weeks. Expanded core workout after the run. |
| Adrenaline 8 (Blue) Miles: 4.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(2) |
| | 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 21:47, 7:16/mi, HR 153. Felt a bit of yesterday's core workout in my legs today but not bad. HR back down in the normal ranges, given the pace for today's run. Some additional limited core work today. |
| Asics 2130 (Blue) Miles: 3.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day, so I did a bunch of core exercises to torture myself. |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 30:34, 7:12/mi, HR 163. Evidentlym after an off day, my legs are raring to go but my heart has forgotten how to pump efficiently, as noted by the pace and average HR, respectively. Fortunately, I get to run again tomorrow. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 31:04, 7:18/mi, HR 161. Windy. No rain yet as most appears to be north of us but flood warnings are in effect, so I ran earlier today. The winds were about 10-12 MPH headwinds uphill, so on the downhill parts the air was virtually still. Tomorrow is supposed to be very wet...fortunately for me its another off day. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles in 44:08, 7:21/mi, HR 169. Overcast with some light rain but fairly warm (55F). Legs recovered: check. Breathing easy: check. Heart Rate: sky high. What's up with that? It hit 182 (or 193 max) at one point and I couldn't really tell that my HR was high aside from looking at my watch. The correlation between my HR and mileage is crazy.
What's even crazier is that Penn State just *lost* to Iowa by 1 stinking point. Feels like 2005 when we lost to Michigan by 2 points with 2 seconds left and blew our chance at a perfect season. Fortunately, my wife wasn't home so I didn't upset her with my screaming at the TV trying to get our defense to stiffen up as Iowa marched down the field during the last couple of minutes.....she *really* doesn't like it when I do that. C'est la vie.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 31:07, 7:19/mi, HR 160. Could feel yesterday's core workout in my legs, otherwise uneventful. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Core exercises. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:26, 7:25/mi, HR 164. Some gusty winds on the outbound uphill stretches today, otherwise okay. 5 short (6-8 sec) hill sprints in the steeper parts to help with leg strength. |
| Asics 2130 (Blue) Miles: 8.00 |
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 30:58, 7:17/mi, HR 157. Very, very, very wet. Core exercises post-run. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:27, 7:26/mi, HR 158. A gorgeous day for a run...mostly cloudy, 49F, and calm...great weather for November. So, of course the run was great too. 8 x 6-8 sec steep hill sprints thrown in for good measure. Form drills and core workout afterwards. | |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 47:21, 7:17/mi, HR 160. Another gorgeous day. Legs a bit tired; otherwise all good. Turned 6 into 6.5 since the pace was a tad quick. |
| Adrenaline 8 (Blue) Miles: 6.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:37, 7:24/mi, HR 159. Another gorgeous day (51F). Legs a bit stiff this morning but loosened up before the run. Form drills and core workout afterwards. |
| Asics 2130 (Blue) Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles in 1:10:14, 7:23/mi, HR 163. Cloudy & pleasant (48F). Short interruption 2 miles in to put the garbage out (oops). Felt harder than it should've, especially after a day off (maybe *because* of the day off). Left adductors sore to start today...strange since they rested yesterday. Form drills and core exercises afterwards. |
| Asics 2130 (Blue) Miles: 9.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 41:06, 7:28/mi, HR 160. Not so peppy today. Left adductor definitely sore, not gait changing sore but sore nonetheless. Temps cool to start (46F) but at least no rain. |
| Adrenaline 8 (Blue) Miles: 5.50 |
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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 | | 6.54 | 0.00 | 0.00 | 0.00 | 6.54 |
| 6.54 miles in 48:00, 7:20/mi, HR 162. 15 minute warmup (uphill), 1.87 mi, 8:02/mi, HR 150. 12 x 0:30 Strides with 1 min rest. 15 minute in cooldown (downhill), 2.11 mi, 7:05/mi, HR 162. Easy warmup, strides felt good with first 7 uphill, last 5 downhill, average pace 5:37/mi, easy cooldown. Form drills and core exercises afterwards. | |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 44:22, 7:23/mi, HR 155. Starting to feel like a runner again. Legs a bit tired, stride felt good, HR not too high, no sluggish feeling....almost too good to be true! |
| Adrenaline 8 (Blue) Miles: 6.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:44:29, 7:27/mi, HR 157. First 60 min+ run in a few weeks went well. 1000'+ elevation gain the first 7 miles, steeper the last couple of miles, then turned around and stretched out on the downhills. Feel good about fitness level starting Base Training again....not at marathon peak but not too far off, so should be able to build through the winter months (and don't seem to have lost as much as I did coming off May's marathon). Feeling good about getting back to 5+ days/week running again. |
| Asics 2130 (Blue) Miles: 14.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off day. Cut, split and stacked more wood.
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 41:08, 7:28/mi, HR 157. Hamstrings & back sore from yesterday's wood splitting activities. Form drills and core exercises afterwards. |
| Adrenaline 8 (Blue) Miles: 5.50 |
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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 | | 8.87 | 0.00 | 0.00 | 1.78 | 10.65 |
| 10.65 miles in 1:20:00, 7:31/mi, HR 155. 30 min warmup, 3.7 miles, 8:06/mi, HR 146. Fartleks: 10 x 1 min on, 1 min off. 30 min cooldown, 4.18 mi, 7:10/mi, HR 155. | Repeat | Distance | Pace | Avg HR
| Max HR
| Terrain | | 1 | .16 | 6:05/mi | 168 | 174 | up | | 2 | .17 | 6:01/mi | 167 | 174 | rolling
| | 3 | .18 | 5:39/mi | 164 | 176 | rolling | | 4 | .19 | 5:20/mi | 168 | 177 | down | | 5 | .20 | 4:53/mi | 169 | 177 | down | | 6 | .16 | 6:25/mi | 172 | 179 | up | | 7 | .17 | 5:51/mi | 166 | 178 | up | | 8 | .18 | 5:38/mi | 166 | 177 | rolling | | 9 | .18 | 5:37/mi | 168 | 178 | rolling | | 10 | .19 | 5:17/mi | 168 | 178 | rolling |
Overcast and some light rain (44F). Some minor soreness from yesterday's core workout, plus the left adductor is still a bit sore by itself, but not real issues. Good repeats.....held back the first couple to make sure I'd finish all 10 strong. Average pace was 5:40/mi, a bit off the 5:33/mi pace the last time I did this workout, but pretty close. The important thing is that it's done and in the bank.
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| Asics 2130 (Blue) Miles: 10.65 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1:00:32, 7:34/mi, HR 155. Sunny and cool (42F). Yesterday evening my hips were literally popping when I was walking, leftover from the Fartlek session yesterday. Interesting. Today there was just some overall leg stiffness. Not too bad after a mile or so, but as the mileage builds, I think my average paces are going to slow a bit for a while. Form drills afterwards, and abbreviated core workout (I quit when the calf/hamstring muscles starting having spasms mid-exercise). I'm sure I'll get used to this again soon. |
| Adrenaline 8 (Blue) Miles: 8.00 |
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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 | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 9 miles in 1:05:11, 7:14/mi, HR 159. 2 mile warmup, 4 Steady State miles in 7:08 (up), 7:16 (up), 6:07 (down), 6:07 (down), average 6:40/mi. Morning run, cool (36F) and some clouds. Felt tired today, I'm sure as my body adjusts to more weekly mileage, so I knew the 4 SS miles were going to be a bit tough. Was hoping to average 6:35/mi or better, but given the day I'll take it. These will get easier as I get stronger and adjust to the miles.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 48:46, 7:30/mi, HR 151. Somehow, Garmin managed to lose a mile....rather, the Garmin Training Center lists my run as 5.5 miles, but shows all 6.5 miles in the graphs. I think Mr. Garmin is needing a data wipe and a reboot.
Okay, so I felt tired again today. Not surprising since sleep was long but very fitful last night. Plus, yesterday afternoon, I started feeling lousy and it got worse throughout the day....felt like my sinuses had freezer burns on the insides which gave me a headache that just got worse. Add on that the fact that getting out the door for runs has been tough lately and I'm wondering what's going on. I'm guessing it's the dreary weather.....I definitely have more energy when the days are longer, so I guess this time of year is just going to be tough. Oh well. Form drills and core exercises afterwards. Need to pare these down some as I think they're leaving my legs tired the next day. |
| Adrenaline 8 (Blue) Miles: 6.50 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:32:34, 7:42/mi, HR 159. The funk deepens....from the start, my legs felt like they were made of lead, my energy level was near zero, my HR for effort very high, and my motivation in the basement. I cut what was intended to be 14 miles short at 12.....getting that far without walking was quite a mental effort. I don't know if my nutrition today was off or if it's the winter blahs or what, but I hope this was an abberation. |
| Asics 2130 (Blue) Miles: 12.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 42:52, 7:47/mi, HR 146. Pleasant day at 56F. Decided I need to try harder to forget pace for a while and just run easily, whatever that brings. Still felt tired today and legs definitely not peppy, but slightly better than yesterday....of course, perhaps that's because I knew it was a (much) shorter run? In any event, also skipping the form drills and core exercises for a couple of days, in case that is contributing to my recent downturn. |
| Adrenaline 8 (Blue) Miles: 5.50 |
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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 | | 149.41 | 0.00 | 4.00 | 1.78 | 155.19 |
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| Adrenaline 8 (Blue) Miles: 64.50 | Asics 2130 (Blue) Miles: 61.15 | NB 903 Miles: 29.54 |
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| Night Sleep Time: 241.50 | Nap Time: 0.00 | Total Sleep Time: 241.50 | |
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