| 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 | | 54.18 | 8.00 | 0.00 | 4.58 | 66.76 |
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| NB 769 Miles: 24.46 | NB 760 Miles: 22.27 | Rockridge GT Miles: 20.03 |
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| Night Sleep Time: 49.50 | Nap Time: 0.00 | Total Sleep Time: 49.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| LM warmup, 8.25 miles in 1:05:06, 7:54/mi, HR 151 & stretching. Tough to get going after 2 days off. | |
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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 | | 5.52 | 0.00 | 0.00 | 4.58 | 10.10 |
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LM warmup, 10.10 miles in 1:19:06, 7:50/mi, HR 160, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 4 x 1 mile repeats w/ 3 min rest, 3 x 1 min on/off repeats, 2+ mile cooldown, core workout & stretching. Rainy and cool (38F). Warmup was slow, strides & drills felt good, but motivation was nearly non-existent. Mile repeats in 6:38, 6:51, 7:13, and 6:20, with the first three uphill and the last a mix of up and downhill. 3 x 1 min on/off felt good.....short enough that breathing didn't become an issue and fast because they were either on the flats or downhill (5:25/mi, 4:59/mi, and 4:57/mi paces). Cooldown was necessarily slow.
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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 | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| LM warmup 8.08 miles in 1:04:09, 7:56/mi, w/ 12 x 12 sec Hill Sprints & stretching. HR monitor on the fritz today. Oh well. Quick turnover but short stride was the result of yesterday's hard workout today. Wasn't sure the 1st mile was going to be under a 9 min pace for a while. Hill sprints were decent but uninspired. | |
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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 | | 4.17 | 8.00 | 0.00 | 0.00 | 12.17 |
| LM warmup, 12.17 miles in 1:27:51, 7:13/mi, HR 161, w/ 2 mile warmup, 8 Steady State miles (5 uphill, 3 downhill), & 2+ mile cooldown, core workout & stretching. Late run again today. Feeling tired and worn down. Wanted to quit after the warmup, punted on the Strides/Drills and went straight into the Steady State. Aside from tired legs/body, not bad. A slower first mile but the rest were as fast if not faster and did not require the stops every 2 miles. Legs were getting fried by miles 7 & 8 of the SS portion; otherwise I probably could've pushed through and done 10 SS miles. But better to leave a bit in the tank. | |
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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 | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
| LM warmup, 8.13 miles in 1:04:05, 7:53/mi, HR 148 & stretching. Easy late-day run. Weather warmer and pretty pleasant. Not bad aside from the stomach woes from forgetting to take a lactaid dose this morning with my cereal. Ugh. | |
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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 | | 20.03 | 0.00 | 0.00 | 0.00 | 20.03 |
| LM warmup, 20.03 miles in 2:38:44, 7:55/mi, HR 150 & stretching. Just plain worn out today but determined to get the long run done. Spent the morning at puppy kindergarden, so the run was afterwards. Got 1 mile done then the landscaper showed up unexpectedly to discuss another project that just cropped up. 2.5 hours later, onto the last 19 miles of the run. A bit flatter than the last long run, but still plenty of climbing. Fought the general fatigue more than anything. Glad to be done. |
| Rockridge GT Miles: 20.03 |
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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 | | 54.18 | 8.00 | 0.00 | 4.58 | 66.76 |
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| NB 769 Miles: 24.46 | NB 760 Miles: 22.27 | Rockridge GT Miles: 20.03 |
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| Night Sleep Time: 49.50 | Nap Time: 0.00 | Total Sleep Time: 49.50 | |
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