| 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 | | 34.07 | 2.34 | 0.00 | 0.00 | 36.41 |
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| NB 769 - Blue Miles: 16.41 | Asics 2150 Miles: 14.00 | NB 904 Miles: 6.00 |
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| Night Sleep Time: 57.00 | Nap Time: 0.00 | Total Sleep Time: 57.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.07 | 2.34 | 0.00 | 0.00 | 16.41 |
| LM warmup (10 reps), 16.41 miles in 2 hours, 7:18/mi, HR 153, w/ 1 hour easy, 10 x 90 sec MP/90 sec easy, 30 min easy. 2 mile walk w/ dogs, PU/Crunches ladder (6 steps) w/ abductor leg raises on 3 rungs, & stretching. Left shin (inside) painful last night and today. Iced it before the run, which helped. Plenty of equipment malfunctions to deal with....mostly trying to get music into my bluetooth headphones. I rarely run with music, so there were plenty of bugs to be worked out, causing several stops while I fiddled with my phone. In the end, I just gave up and was treated to stretches of music and silence. Oh well.
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| NB 769 - Blue Miles: 16.41 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup (10 reps), 8 miles in 1:00:16, 7:32/mi, HR 145, w/ 15 x 12 sec Hill Sprints, 3 mile walk w/ dogs & stretching. More left (inner) shin and right knee pain. Same right knee experience after last week's long run.....new pain on wakeup, worse towards miles 3 - 5, not bad on hill sprints, and nothing on the walk. Not sure how I wound up running 7:30-ish pace today....really kept things easy on the uphills. Maybe I need an extra rest day to heal these nagging pains.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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LM warmup (10 reps), 19.44 recumbent cycling miles in 60 minutes (L4/5), 1.5 mile walk w/ dogs, PU/Crunches ladder (6 steps) w/ 3 x abductor leg raises, & stretching. Tried to run today but experienced some significant left shin pain immediately, so I opted for the dog walk & time on the bike. Even the walk got a bit painful towards the end, but not too badly. Continued icing.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 22.61 recumbent cycling miles in 70 minutes, with 20 minute warmup (Level 5), 30 minutes simulating Ladder repeats (1-2-3-2-1-2-3) with 1 on Level 12, 2 on Level 10, 3 on Level8, recovery Level 4, 20 minutes cooldown (Level 5). PU/Crunches ladder (6 steps) w/ 3 x Abductor leg raises, & stretching. Still no running....left calf seemed to hurt worse, but I think that's an illusion. Hope to run easy tomorrow and still manage the 10K on Saturday. We shall see...
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM warmup (10 reps), 6 miles in 46:16, 7:42/mi, HR 160, w/ 6 strides, 1 mile walk w/ dogs, PU/Crunches ladder (6 steps), 3 x Abductor leg raises, & stretching. Left shin pain remains, but I decided to try a run. Painful the first quarter mile then things loosened up and very little pain the rest of the way. Worse on the downhills than anywhere else. Did some good stretching and iced afterwards....will see how things react tonite and tomorrow. Unfortunately, the 3 day layoff, even with the bike ride, put me in a hole. The "easy" run today took way too much effort from my legs and my lungs. My HR was a good 15-20 points higher than normal and 6 miles seemed like 15. Doesn't look like I'll be racing that 10K tomorrow....even if I tried the time would be slow, so better to skip it and nurse my calf.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM warmup (10 reps), 6 miles in 44:57, 7:29/mi, HR 154, 2 mile walk w/ dogs, PU/Crunches ladder (7 steps), 4 sets Abduction leg raises, & stretching. Better run, leg the same. Aggressively icing and stretching....no better, no worse. Not sure what that means, but complete rest wasn't helping either.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.07 | 2.34 | 0.00 | 0.00 | 36.41 |
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| NB 769 - Blue Miles: 16.41 | Asics 2150 Miles: 14.00 | NB 904 Miles: 6.00 |
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| Night Sleep Time: 57.00 | Nap Time: 0.00 | Total Sleep Time: 57.00 | |
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