| 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 | | 52.36 | 4.26 | 10.00 | 0.00 | 66.62 |
|
| Night Sleep Time: 57.50 | Nap Time: 0.00 | Total Sleep Time: 57.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles Easy in 49.08 (8:11/mi, avg HR 150). Lousy sleep last night; felt stiff and sore today. Slow pace for first 1.5 miles until I got loosened up and settled into normal pace for the effort. Some new snow overnight means slush on the road, which should freeze nicely come tomorrow when the temps drop below freezing. Sigh... Brooks Trance - 336.5 miles.
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles Easy in 55:36 (7:56/mi, avg HR 155). Run interruped by .01 ice skating a couple of times, otherwise nice run. Brooks Adrenaline (Yellow) - 188.5 miles. |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles Easy in 1:43:16 (7:56/mi, avg HR 154). Ran early today since our internet was out since yesterday, then the power went out this morning, so unable to work. Felt tired, legs especially. Later miles legs felt very tired, but managed. Startled from a loud screeching sound at miles 11.5, which I came to discover was a decrepit van towing a more decrepit trailer which had somehow spilled some of its load and come off it's rear axle. Ouch. Helped the driver put the camper shell he'd been dragging back on, but he refused other help, so I finished the run, in time to get back to more lack of power. Finally back online this afternoon! Brooks Adrenaline (Blue) - 471.5 miles. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 miles Easy in 55.28 (7:56/mi, avg HR 149). Felt pretty easy today; not much leg fatigue. Overall, easy runs seem to be getting easier for the pace. Followed with core exercises.
Decided to try the Virtual Training Partner functionality of my Garmin Forerunner 305. Immediately decided it was a bad idea to do on an Easy Run day, when I should be running by feel rather than trying to match a previous performance, but thankfully I felt good today and was shortly ahead of my virtual partner, allowing me to ignore those competitive urges. Neat function, but I can't think of many time I should be using it instead of just running by feel.....perhaps some harder workouts? Something to think about, I guess.
Brooks Trance - 343.5 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 10.00 | 0.00 | 14.00 |
|
2 miles Easy in 16:38 (8:19/mi, avg HR 142) warmup. 10 miles Steady
State in 1:09:14 (6:55/mi, avg HR 171) with splits: 7:02(up), 7:13(up),
6:56(up/down), 6:33(down), 6:42(down), 7:13(up), 7:19(up), 6:58(up/down),
6:39(down), 6:35(down). 2 miles Easy in 16:26 (8:13/mi, avg HR 150)
cooldown. Decided on an out-and-back course, 2.5 miles uphill, 2.5 miles downhill, times 2, for the Steady State portion. This was partially to avoid the more icy sections of the road, but it's also about time for me to get over my trepidation of loop-style courses. There is something about loops that is difficult for me mentally, so better start dealing with this in practice. Today's effort seemed much more reasonable for the pace and distance. Kept a good 3-3 breathing rhythm for all of the 1st half, and only found myself in a 2-2 for steeper uphill sections of the 2nd half. My first half split was 34:29 and my second half was 34:45, so I slowed a bit but not horribly. Plus, my legs were *not* complete jello by the end of the run, a bonus. Unfortunately, my streak of needing a restroom (desperately) at the end of the SS portion continues, and the last mile of the SS was a bit uncomfortable due to some gastro-distress. All in all, a good run for a workout I tend to find harder than most. Brooks Adrenaline (Yellow) - 202.5 miles. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles Easy in 47.14 (7:52/mi, avg HR 154). Run was very needed after a confounding problem at work, so pace was probably a bit more aggressive than normal, but effort felt the same. Nothing else special. Brooks Trance - 349.5 miles.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.36 | 4.26 | 0.00 | 0.00 | 13.62 |
| 90 minute Thirds Progression run (11.62 mi, 7:44/mi avg pace, avg HR
155). First third 3.53 mi (8:30/mi avg pace), second third 3.83
(7:49/mi avg pace, avg HR 153), last third 4.26 mi (7:02/mi avg pace,
avg HR 169), followed by 2 Miles Easy cooldown in 15:41 (7:51/mi avg pace, avg HR 156). Ran three out and back segments (uphill outbound, downhill return) with
gradually increasing pace throughout each. I thought the return of rain would bring wetter but better traction but instead I encountered slippery conditions throughout. I'm sure pace would been better on the second and last third without having to deal with treacherous footing, but it was what it was. Overall, felt like a great run, and finished feeling like form was fantastic and I could kept going. Decided to cool down with an easy 2 miles after the progression run was done. Both progression runs so far have been workouts where I've felt great and have been real confidence boosters, although I do feel a bit guilty about the mileage not being high enough on long run day. Brooks Adrenaline (Blue) - 485 miles. |
| 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 | | 52.36 | 4.26 | 10.00 | 0.00 | 66.62 |
|
| Night Sleep Time: 57.50 | Nap Time: 0.00 | Total Sleep Time: 57.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|