M'kay

December 28, 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 24, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.740.000.001.8310.57

10.57 miles in 1:23:06, 7:51/mi, HR 148.  28:13 min warmup, 3.38 miles, 8:21/mi, HR 146.  8 x 90 sec hill repeats with downhill jog recovery.  25 min cooldown, 3.4 miles, 7:20/mi, HR 145.

 Repeat DistancePace
HR (avg)
HR (max)
 1 .23 6:25 157 172
 2 .22 6:45 160 173
 3 .23 6:31 162 175
 4 .23 6:32 161 174
 5 .23 6:37 162 174
 6 .23 6:39
 161 174
 7 .23 6:33 161 174
 8 .23 6:32 161 174

Hill repeat workout, moved from Thursday.  6:34/mi avg pace is well off my best and probably my worst for this workout.  Weather a bit unfriendly....a unfriendly crosswind turned into a stiff headwind on the later repeats.  Nonetheless, I still just don't have "it" and this workout proves it.  Guess I'm just trying to survive winter here this year.


Adrenaline ASR Miles: 10.57
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Snoqualmie on Fri, Dec 26, 2008 at 12:49:55

You are running those splits on the roads?!? Awesome!

From Dale on Fri, Dec 26, 2008 at 12:52:03

That'd be bare & wet roads, not the snowy ones! Not so awesome since two months ago I was running them in about 5:52/mi average on the same stretch of hill :(.

From Snoqualmie on Fri, Dec 26, 2008 at 14:01:44

I see. Well, I'm envious anyway. Sounds like your roads get salt. Our area is currently anti-salt, and we're all supposed to carry on with life on the ice rink. Did you get a lot of snow?

From Dale on Fri, Dec 26, 2008 at 14:05:46

We got 12-14" over the past couple of weeks, but a few days ago the temps warmed to 34-35F during the day and it started melting...the roads have been clear since then, more or less.

I dunno if they use salt....I think we just got lucky with some warm temps during the day.

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