| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.48 | 10.23 | 0.00 | 0.00 | 64.71 |
|
| NB 760 Miles: 17.14 | NB 769 Miles: 15.27 | Rockridge GT Miles: 32.30 |
|
| Night Sleep Time: 43.50 | Nap Time: 8.50 | Total Sleep Time: 52.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| LM warmup, 5.03 miles in 38:07, 7:35/mi, HR 157, 6 x Strides, 2 x Drills, core workout & stretching. Aborted an attempt at 6x4 min on/2 min off Fartleks mid-way through the first 4 minutes. Warmup felt okay, drills meh, and strides fine. But by minute #2 of repeat #1 my legs were completely dead, lungs out of air, I was spent. Stopped to collect myself for a few seconds, mentally tried to get back into the game, started back into the repeat and realized it was futile. Punted on the hard workout, opting instead to finish 8 easy miles but started struggling with those another mile in. Finally just settled for 5 with a couple of walk breaks. Guess taking one day off after the race wasn't enough of a recovery, or I'm getting sick, or something is going on. Hope it doesn't last. | |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| LM warmup, 8.1 miles in 1:01:56, 7:39/mi, HR 156 w/ 12 x 12 sec Hill Sprints & stretching. A bit warmer out today....rains to arrive soon and wash the snow away. Legs still feeling tired and running was an effort....felt uncoordinated and clumsy, especially in the left leg. Got a bit better towards the end of the run and the hill sprints felt okay. | |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 8.00 | 0.00 | 0.00 | 12.11 |
| LM warmup, 12.11 miles in 1:26:33, 7:09/mi, HR 163, w/ 2 mile warmup, 8 miles Steady State (4 uphill, 2 rolling, 2 downhill in 56:58), 2 mile cooldown & stretching. Warmer (40s) & rainy. 41 seconds faster Steady State portion than last week, but slower on the climbs and faster on the downhills, for whatever that's worth. Still tiring. Wound up pushing the last 2 miles pretty good too. | |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.07 | 0.00 | 0.00 | 0.00 | 12.07 |
| LM warmup, 12.07 miles in 1:32:10, 7:38/mi, HR 153, core workout & stretching. Warmer (48F) & dry. A comfortably easy jaunt up and down the hill. Coming on the heels of yesterday's harder 12 miler was a bit tiring, but not too bad. |
| Rockridge GT Miles: 12.07 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 7.17 |
| LM warmup, 7.17 miles in 55:33, 7:45/mi, HR 151 & stretching. 44F with a light rain. Tired legs today. | |
|
| Night Sleep Time: 0.00 | Nap Time: 8.50 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.23 | 0.00 | 0.00 | 20.23 |
| LM warmup, 20.23 miles in 2:45:01, 8:10/mi, HR 149, 2200' elevation change, w/ last 2.23 miles MP, core workout & stretching. Mid-30s and clear. Decent run up into Elbe hills. Intended to go 10 miles over the top via the Ashford route, but after 1 mile of slow skating on the ice near the top, turned around and took a side route to extend the mileage past 20. Plenty of good steep climbs that I took easy for the most part, so my legs felt surprisingly good by 18 and I decided to push the effort up to marathon pace for the last stretch. |
| Rockridge GT Miles: 20.23 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.48 | 10.23 | 0.00 | 0.00 | 64.71 |
|
| NB 760 Miles: 17.14 | NB 769 Miles: 15.27 | Rockridge GT Miles: 32.30 |
|
| Night Sleep Time: 43.50 | Nap Time: 8.50 | Total Sleep Time: 52.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|