| 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 | | 87.47 | 0.00 | 0.00 | 2.45 | 89.92 |
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| Adrenaline 8 (Green) Miles: 17.00 | Asics 2130 (Blue) Miles: 43.00 | NB 903 Miles: 29.92 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 50:08, 7:42/mi, HR 149. Legs & body sore from yesterday's run and apres run wood cutting work. Just a nice easy run in some misty rain and warm (48F) weather. |
| Adrenaline 8 (Green) Miles: 6.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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8 miles in 1:01:27, 7:40/mi, HR 149. Warm (51F) and dry. Heat training from having too much clothing on during the run. Legs still sore and tired....guessing tied to splitting more wood yesterday. Some of the bigger pieces required several whacks with the maul just to get started and I found myself using my whole body in the effort. 4 treadmill miles in 30:58, 7:44/mi, HR 151. Typical treadmill run only a bit warmer than normal. Plenty of sweating involved.
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| Asics 2130 (Blue) Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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14 miles in 1:44:22, 7:27/mi, HR 148. Cool (35F) and crisp. Early run to accomodate lunchtime teleconference to good effect....felt good throughout and only really started getting a tad bit tougher the last 3 miles or so.
4 treadmill miles in 30:56, 7:44/mi. Forgot my HRM strap, otherwise the same as every other treadmill run.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in 1:09:04, 7:40/mi, HR 141. Crawled my way through the first mile or so before I warmed up, then normal. Left ITB feels like it's tight as a drum and "twanging" when I first start out, but no knee pain or any other for that matter, so I'll keep on stretching it.
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| Asics 2130 (Blue) Miles: 9.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.47 | 0.00 | 0.00 | 2.45 | 11.92 |
| 11.92 miles in 1:31:53, 7:42/mi, HR 152. 28:17 warmup, 3.42 mi, 8:16/mi, HR 147. 10 x 90 sec Hill Repeats. 25 min cooldown, 3.44 mi, 7:16/mi, HR 150. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .25 | 6:07 | 160 | 174 | | 2 | .24 | 6:10 | 163 | 174 | | 3 | .24 | 6:09 | 164 | 176 | | 4 | .25 | 6:03 | 164 | 177 | | 5 | .24 | 6:09 | 163 | 177 | | 6 | .25 | 6:06
| 165 | 178 | | 7 | .25 | 6:06 | 165 | 178 | | 8 | .24 | 6:08 | 165 | 177 | 9
| .25
| 6:00
| 164
| 178
| 10
| .24
| 6:09
| 164
| 176
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Started the run in a fogbank and cold (34F), got to the hill and cooked in the sun for much of the repeats, then descended back into the fogbank on the cooldown to freeze some more. Tired on waking this morning in general and a bit tough to get going. Otherwise, the repeats themselves felt fine.....didn't really start struggling until the last few, although I was a bit mentally distracted for the first 4 or so. Average pace was 6:07/mi, which was a bit slower than last week (6:04/mi) under slightly better weather conditions, but with 2 extra repeats. What does this mean? I dunno.
This morning I sat through a 2 hour and 45 minute work teleconference....my teleconferencing muscles have atrophied because it was exhausting and mentally draining. Yet another factor in my performance today, I imagine. The distraction was probably enough that I wasn't as focused on running-related suffering as much as I normally do. Instead, I was focused on work-related suffering.
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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6.5 miles in 50:11, 7:43/mi, HR 149. Cold (32F) and foggy, then sunny, then foggy. Just plain tired from yesterday and this week so took it easy.
4 treadmill miles in 30:41, 7:40/mi, HR 156. Boring.
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| Adrenaline 8 (Green) Miles: 10.50 |
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 2:48:20, 7:39/mi, HR 149. Cold (32F) but clear. Shady parts of the run really cold but the sunny parts had me roasting. First half in 1:26:29; held back which was easy since my body didn't really want to go. So I was surprised when I tried to pick it up for the second half it was easy to do so. Finished feeling pretty decent....not nearly as bad as I was counting on. First good 20+ run in a while. |
| Asics 2130 (Blue) Miles: 22.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 87.47 | 0.00 | 0.00 | 2.45 | 89.92 |
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| Adrenaline 8 (Green) Miles: 17.00 | Asics 2130 (Blue) Miles: 43.00 | NB 903 Miles: 29.92 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
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