M'kay

May 06, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDale's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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:
Click to donate
to Ukraine's Armed Forces
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, Oct 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.000.000.007.17

LM warmup, 7.17 miles in 56:53, 7:56/mi, HR 145, w/ 12 x 12 sec Hill Sprints & stretching.

Sunny and cool (48F).  Legs tired and stiff in spots from yesterday's run and yardwork afterwards, but a couple of miles loosened them up.  Inspired hill sprints today. 

NB 769 Miles: 7.17
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments
From Snoqualmie on Mon, Oct 18, 2010 at 11:30:47 from 24.18.192.33

Approximately what kind of grade do you use for those hill sprints?

From Dale on Mon, Oct 18, 2010 at 11:40:47 from 69.10.215.11

It's probably only 3 or 4% tops, but its the steepest public accessible I can get to that's within 1 mile of my house.

A neighbor who lives behind a private gate to a shared driveway that is quite steep just offered that up to me yesterday. I intend to take her up on the offer. Its probably closer to 15 or 20 and will probably be better, since its all about creating explosive power in your legs, not how fast you can run them. Lifting weights without the weights.

From Snoqualmie on Mon, Oct 18, 2010 at 12:20:22 from 24.18.192.33

"...its all about creating explosive power in your legs, not how fast you can run them..." THAT is the best news I've heard today. Sometimes I'd like to go steeper with these, but my pride gets in the way. Thanks for the inspiration!!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: