M'kay

May 04, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDale's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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:
Click to donate
to Ukraine's Armed Forces
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, May 13, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.710.000.000.0011.71

11.71 miles in 1:28:04, 7:31/mi, HR 158.  30 minute warmup, 3.82 mi, 7:51/mi, HR 147.  Fartleks (Cruise Intervals): 5 x 4 min on, 90 sec off.  30 minute cooldown, 3.82 mi, 7:45/mi, HR 157.

FartlekPace
 Distance
 Avg HR
Max HR
1
6:11
.65
169
180
2
6:11
.65172
180
3
6:07
.65175
181
4
6:08
.65175
181
5
6:09
.65175
180

Target pace for Cruise Interval fartleks was 6:07-6:12/mi.  Repeats went well...hard but felt pretty good throughout most of them.  Extra sleep although somewhat fitful helped.  Aiming for 8.5-9 hours sleep the rest of the week, if possible.

Asics GT 2120 - 379.62 miles.

 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Tom on Wed, May 14, 2008 at 18:35:33

Great workout, good job staying on pace and finishing strong.

That spring marathon is coming up pretty quick isn't it?

From Dale on Wed, May 14, 2008 at 20:38:23

Race is this Sunday. Hoping that the 91 degree temp forecast is wrong!

From Tom on Fri, May 16, 2008 at 17:34:18

Good luck on the race! ALthough if that 91 degrees is accurate a change in goals might be in order. Hope you're surprised with ideal weather.

From Dale on Sat, May 17, 2008 at 18:24:44

Thanks. It hit 91 today and I wilt in 70 degree temps. I'm in need of a freak cold front!!!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: