M'kay

May 06, 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

Sun, Nov 18, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	4.00	4.00	0.00	13.00

Decided to run a Progression Run today, since I'm only scheduled for a 13 miler today, and it's normally long run day. All this disregarding the fact that I *should* be in serious taper mode. Oh well... Feeling the effects of the lunges yesterday in my legs...a bit of stiffness and "dead" feeling, but quickly got beyond that.

Started off running 5 miles at an easy pace (fast side of easy pace, 7:58/mi pace, 1 downhill, 4 uphill). Stepped up the next 4 miles to MP pace (7:07/mi, 1 uphill, 1 flat, 2 downhill). Finished the last 4 miles at Tempo pace (6:32/mi, 3 downhill, 1 uphill). Last mile was especially tough, and felt closer to VO2Max effort.

Cold and rainy today, but I didn't overdress. Despite the "rain gear", I was soaked by mile 4. Had some GI distress towards the end of the run, but nothing that interfered with pace. All in all, a good solid training run. Now is the time for a serious taper this week.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Benn on Sun, Nov 18, 2007 at 18:43:55

SWEET RUN! Wish I had the fitness to be able to think of a 13 miler as "only" a 13 miler! Nice progression indeed! I envy the day when I can be able to run a workout like that!

From Dale on Mon, Nov 19, 2007 at 12:25:23

Thanks. Funny, I wasn't even thinking about how that sounds, but I guess "Long Run Conditioning" has taken place. I used to fear anything over 10 miles, but after following Pete Pfitzinger's 55-70 mi program with it's 13-15 mi midweek medium-long runs, my body seemed to become accustomed to being out for 1.5-2 hrs at a stretch with little discomfort. It certainly wasn't always that way...

However, this morning I'm definitely feeling yesterday's run! I won't have any problem "tapering" today!

From Sasha Pachev on Mon, Nov 19, 2007 at 12:32:04

I believe overtaper long term is worse than undertaper. If you undertaper, you just run a bit slower in the race, and you may actually recover faster because you were not fresh enough to push yourself over the limit. If you overtaper, you come to the race sluggish, and you've actually lost fitness. For most of my races, I do not bother to taper at all. I will back off the last two weeks before a critical marathon, and the last two days before any marathon or a critical half-marathon. Otherwise, I just train through.

From Dale on Mon, Nov 19, 2007 at 12:40:05

Well, my last two marathon's I did the "standard" three week taper. Frankly, that felt like too much.

This time, I didn't back down much during the first two of three weeks....just reduction in long-run mileage mostly, but I increased the intensity. I'm planning on reducing mileage this week, and also cutting down on some of the core exercises I've been doing. I've got some definite soreness that I need to rid myself of, and some tiredness I feel like I'd best overcome. Guess I'll see how that works for me this time around.

Of course, a week is a long time, and I could certainly find myself getting restless and add some back in later this week. Thanks for your insights.

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