| 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 | | 100.16 | 0.00 | 0.00 | 0.00 | 100.16 |
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| NB 915 Miles: 15.59 | Altra Provision Old Miles: 84.57 |
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| Night Sleep Time: 81.00 | Nap Time: 0.00 | Total Sleep Time: 81.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.29 | 0.00 | 0.00 | 0.00 | 10.29 |
| 10.29 miles, 1:39:28, 9:40/mi. Explored new trails and old logging roads in Nisqually-Mashell state park. A few really nice short sections of single-track to test the agility. Only came close to taking a dive once. If I was in better shape, I wouldn't have had to slow to a hike intermittently. | |
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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 | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
| 6.56 miles, 53:18, 8:07/mi w/ 10 short (~30 sec) Fartleks. I am so out of shape. The short fartleks were slow but still very tiring. |
| Altra Provision Old Miles: 6.56 |
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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 | | 6.18 | 0.00 | 0.00 | 0.00 | 6.18 |
| 6.18 miles, 50:12, 8:07/mi. Fought knock knee syndrome for the first half of the run. Left hammie had some pain and the beginning of some hip muscle spasms but mild. |
| Altra Provision Old Miles: 6.18 |
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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 | | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 6.09 miles, 48:54, 8:01/mi. Pretty serious knee knock for the first few miles but the return trip was better and stronger towards the end. |
| Altra Provision Old Miles: 6.09 |
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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 |
| Cross-training day, but I'm not sure how to compute equivalent miles. Anyone has a running-miles-to-trapeze table I could use? http://youtu.be/Dsg4m_oYFU0 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles, 53:13, 8:04/mi w/ 10 short Fartleks. Same workout as last Monday. The short repeats were a smidgen easier. |
| Altra Provision Old Miles: 6.60 |
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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 | | 7.09 | 0.00 | 0.00 | 0.00 | 7.09 |
| 7.09 miles 56:08, 7:55/mi. Tired legs but best pace in a while. Even with a couple of walk breaks on the climb. |
| Altra Provision Old Miles: 7.09 |
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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 | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| 6.14 miles, 48:58, 7:59/mi. Hello hip, knew you still weren't quite right. Today it just felt weak and fought the knee knock again. |
| Altra Provision Old Miles: 6.14 |
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| 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 | | 10.09 | 0.00 | 0.00 | 0.00 | 10.09 |
| 10.09 miles, 1:32:16, 9:09/mi. 4 road mile bookends around a Mt. Dobbs climb up the logging road, which had a few inches of snow. Reduced to hiking more than I'd like to admit and the descent was slow because of the slick rocks. |
| Altra Provision Old Miles: 10.09 |
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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 | | 7.09 | 0.00 | 0.00 | 0.00 | 7.09 |
| 7.09 snow miles, 1:00:59, 8:36/mi, w/ 12 short Fartleks between 30 and 90 seconds. |
| Altra Provision Old Miles: 7.09 |
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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 | | 6.07 | 0.00 | 0.00 | 0.00 | 6.07 |
| 6.07 miles, 48:17, 7:57/mi. A bit rough today. Tight calves, sore feet, and my hip acted up for most of the run. |
| Altra Provision Old Miles: 6.07 |
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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 | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
| 6.13 miles, 47:56, 7:49/mi. More like a moderate effort. Really huffing and puffing towards the end. Only some knee knock going on for mile 2&3, but the remainder was good. |
| Altra Provision Old Miles: 6.13 |
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles, 1:00:59, 11:30/mi. Supposed to be the Rebellion Hill Climb unofficial race. One of only two people that showed, scared my competition off with tales of mud on the trails. Not quite knowing what the course was supposed to be, I bush-whacked twice. But I think I won. | |
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| 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 | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| 6.36 miles, 52:16, 8:13/mi, w/ 15 x 1 min on/off repeats. First "hard" workout in quite a while. Was walking most of the recovery towards the end. |
| Altra Provision Old Miles: 6.36 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| 4.08 miles, 34:30, 8:28/mi. Crappy run. Hip tightened immediately and never loosened up. Gave up at 4. |
| Altra Provision Old Miles: 4.08 |
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| 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 | | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 6.09 miles, 50:31, 8:18/mi. Much better than last run, but still some residual tightness. Back has been tight lately too. |
| Altra Provision Old Miles: 6.09 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 100.16 | 0.00 | 0.00 | 0.00 | 100.16 |
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| NB 915 Miles: 15.59 | Altra Provision Old Miles: 84.57 |
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| Night Sleep Time: 81.00 | Nap Time: 0.00 | Total Sleep Time: 81.00 | |
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