M'kay

November 02, 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
Wed, Dec 08, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

LM warmup, 7.13 miles in 55:23, 7:46/mi, HR 154, w/ 12 x 12-15 sec Hill Sprints, 1.5 mile walk/jog (1 mi jogging) w/ dog & stretching.

Another rainy day.  Tired today and feeling the mileage this week.  Tomorrow's should be another hard workout but I'm not sure if I'll be up for that with the increasing mileage yet, so I'll play it by ear.  Discovered that my "12 second" hill sprints were closer to 14 or 15, so I changed finish markers for the last few.  Been that way since moving to the new hill, I guess.  No wonder they're kicking my arse. 

NB 769 Miles: 8.13
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments
From Tom on Thu, Dec 09, 2010 at 10:58:49 from 137.65.56.16

Yeah 15 seconds of hill sprints is a killer, good move shortening them up a bit. I've been debating whether I should start adding the sprints to my routine in addition to the long hill repeats I've been doing once a week. But with things going so well I'm chicken to change things up much. Maybe in 2011 I'll give it a try.

From Dale on Thu, Dec 09, 2010 at 11:02:07 from 69.10.215.11

They have really helped me stay injury free the last year or so. My left hip/groin injury never completely went away (didn't want an "exploratory" surgery) and I'm convinced that these are helping me maintain the muscular strength to avoid lapsing into bad form that would re-aggravate the injury.

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