M'kay

April 29, 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.

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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
Tue, Dec 15, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.003.200.009.00

LM warmup (10 reps), 9 miles in 1:05:22, 7:15/mi, HR 157, w/ 2 sets of Strides/Drills and 4 x 5 min Fartleks @ 10K effort, PU/Crunch Ladder (5), & stretching.

Warmer (42F), breezy, and some light rain.  Really didn't feel like getting out there today, so it wasn't until late afternoon when I finally got going.  In a sour mood from a work-related programming issue.  On top of that, was just feeling a bit worn out and tired.  Once I got going into the Fartleks, they went really well though.  Hope the same goes for tomorrow's 12 miler.

Oh, and my left achilles was bugging me most of the day, but seemed fine during the run itself.  One of those phantom pains that start cropping up when increasing mileage, I suppose.

Brooks T3 Racer (Red) Miles: 9.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Snoqualmie on Wed, Dec 16, 2009 at 11:55:45 from 24.18.192.33

I think I used to know this, and I feel stupid asking, but tell me again what the LM stands for? I'd love to get your opinion about my tempo run this morning if you have time. Thanks!

Great miles lately!

From Dale on Wed, Dec 16, 2009 at 12:11:21 from 69.10.215.11

LM is Lunge Matrix. I do standing lunges forward, forward with a twist, laterally, back to 135/235 degrees, and backwards, 10 reps now. It's really helped my balance and leg strength.

From Snoqualmie on Wed, Dec 16, 2009 at 15:24:18 from 24.18.192.33

How do you twist?

This sounds like something I would benefit from.

From Dale on Wed, Dec 16, 2009 at 15:42:46 from 69.10.215.11

Probably easier if you have pictures (not of me doing them, mind you!) I downloaded a pdf that shows the exercises from a website a while ago, but it looks like that link is broken. I published it on my home webserver so you can pull it from there. It is at http://www.marchand.us

Just click on the Lunge Matrix link and save the pdf file. Let me know once you get it so I can remove the link. If that doesn't work, I can send it to an email address too if you link.

From Snoqualmie on Wed, Dec 16, 2009 at 16:42:52 from 24.18.192.33

Got it! Thanks very much, Dale! Wow, she goes pretty deep.

From Dale on Wed, Dec 16, 2009 at 18:42:14 from 69.10.215.11

Yes, and in the videos her coach, Jay, comments that he wishes she'd step out further, so these aren't easy lunges. When I first started doing the rearward ones, I would invariably tip over and needed to do them near some furniture to catch myself. Come to think of it, the twist ones were like that for a while to. But with time, they got easier. I started with 5 of each type per leg and just recently decided to jump to 10.

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