| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.04 | 8.00 | 0.00 | 4.37 | 50.41 |
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| Rockridge GT Miles: 10.11 | NB 760 Miles: 24.07 | NB 769 Miles: 16.23 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.74 | 0.00 | 0.00 | 4.37 | 10.11 |
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LM warmup, 10.11 miles in 1:16:26, 7:22/mi, HR 153, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 7 x 4 min on/2 min off Fartleks, 2+ mile cooldown, core workout & stretching. 30s & cloudy. Roads a bit of a mess in spots after snow yesterday, but better than expected. Only really affected the overall pace in a few spots. Plan was for 6 repeats but I felt so good (well, okay, not really good, but not nearly as crappy as one normally feels after 5 repeats) that I decided to add a 7th and to push the mileage past 10. Uphill ones were in the mid-to-upper 6 min range, up and down one at 6:05 and the downhill (last) at 5:35/mi, so I cannot complain. In fact, the paces were pretty close or better than those I ran two weeks ago on 3 minute repeats. The last couple of cooldown miles were a bit of a slog though and the legs were definitely tired.
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| Rockridge GT Miles: 10.11 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.04 | 0.00 | 0.00 | 0.00 | 12.04 |
| LM warmup, 12.04 miles in 1:34:24, 7:51/mi, HR 149 & stretching. Cool (34F) & cloudy. Legs clumsy and dead. After 4 or 5 miles they got marginally better but not much. Then things got worse around mile 9. Slog to the end. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| LM warmup, 8.05 miles in 1:02:37, 7:47/mi, HR 147 w/ 12 x 12 sec Hill Sprints & stretching. Drizzle & warm (48F). Still feeling tired today and legs didn't want to stretch out until after 4 miles or so. Hill sprints were all pretty strong, but faded on the last couple. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 8.00 | 0.00 | 0.00 | 12.03 |
| LM warmup, 12.03 miles in 1:27:17, 7:15/mi, HR 162, w/ 2 mile warmup, 8 miles Steady State (5 uphill, 3 downhill), 2 mile cooldown, core workout & stretching. Warm (53F) with some intermittent drizzle. Nearly aborted this workout after the warmup. Started the Strides/Drills and the legs were just beat. Mentally, wasn't there. Made it all the way back inside before I managed to berate myself enough to go for at least a couple of SS miles. Took it 2 miles at a time and took a brief (15-20 sec) break between every 2 miles. Boy, did I need it. HR was up over last week and body just didn't want to cooperate. The uphill was the worst, but the final 2 SS miles were still really hard to complete....legs felt like lead. Pit stop before the cooldown miles. Now I'm really wiped. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
| LM warmup, 8.18 miles in 1:04:13, 7:51/mi, HR 152, & stretching. Warm again (52F). Took over 5 miles before my left hip loosened up and the muscles in my left leg quit firing when they should've been relaxed. Makes for an uncoordinated run. Need to get the roller out tonight and work some kinks out....hopefully that'll help. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.04 | 8.00 | 0.00 | 4.37 | 50.41 |
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| Rockridge GT Miles: 10.11 | NB 760 Miles: 24.07 | NB 769 Miles: 16.23 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | |
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