| 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 | | 30.61 | 4.00 | 4.75 | 1.86 | 41.22 |
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| NB 904 Miles: 16.38 | NB 769 - Blue Miles: 24.84 |
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| Night Sleep Time: 50.00 | Nap Time: 2.50 | Total Sleep Time: 52.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day traveling. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.49 | 0.00 | 0.00 | 1.86 | 9.35 |
| LM warmup (10 reps), 9.35 treadmill miles (incline 1) in 1:11:20, 7:37/mi, w/ 3 mile warmup, 6 x 0.5K @ 5:49/mi (last one 5:40/mi), w/ 2 min rest, 3 mile cooldown. PU/Crunch ladder (7 steps), 4 leg abduction leg raises (4 sets), & stretching. Not bad for treadmill miles, but still mentally difficult. Fast repeats actually made things easier. It was nice to get fast, targeted repeats at the goal pace.
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| LM warmup (10 reps), 7 miles in 54:48, 7:49/mi, HR 142, & stretching. Ran after work. Sidewalks still snow covered & many roads icy and slushy, so finding a place to run was problematic. Wound up running around some type of military supply depot....nice, quiet, lit, and nearly 1 mile loops, but getting there and back on the roads was dicey. Managed to reopen the blister on my right foot with all the shifting footings. Some minor left calf pain (0-2) throughout the day, and the left arch is still sore. Playing things safe by keeping the mileage low this week, since I'm on travel, but tomorrow will attempt to pace a co-worker thru 6 miles at a 6:40/mi pace. Hopefully the roads will cooperate.
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| NB 769 - Blue Miles: 7.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 4.00 | 0.00 | 0.00 | 7.03 |
| LM warmup (10 reps), 7.03 miles in 51:10, 7:16/mi, HR 151. Stretching. Weather warmed up enough to melt most of the snow and ice on the roads. Goal was to pace Jim through 6 miles at 6:40/mi pace. Not everything went as planned. First mile was in 6:51 and it had Jim working way too hard; obvious (to me) that he wasn't fully recovered due to travel. Suggested we switch to a mile on/mile off format, so he could get some hard running in while recovering between repeats. 2nd fast mile was in 6:48, still a bit slow, probably because our slow mile was too fast and he didn't recover enough. 3rd fast mile in 6:37....got the rest correct that time. Last mile was in 6:48 for me, a bit slower....mentally harder since we were on the main road and were running into traffic without a shoulder after dark....not ideal. Good MP workout for me and most of the faster miles felt pretty easy.
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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 | | 7.09 | 0.00 | 4.75 | 0.00 | 11.84 |
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LM warmup (10 reps), 11.84 miles in 1:26:59, 7:20/mi, HR 152, with 3 mile warmup, 3 x 10 minutes @ HM/10K pace (6:25/mi, 6:29/mi, 6:02/mi) w/ 4 min rest, 3 mile cooldown, & stretching. Better than I figured things would go, considering it was an evening run after work and I was tired. Last hard workout before returning home tomorrow.
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| NB 769 - Blue Miles: 11.84 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Spent the day traveling back home from VA. Managed to take the dogs on a 2 mile walk.
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| Night Sleep Time: 5.00 | Nap Time: 1.50 | Total Sleep Time: 6.50 |
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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 46:24, 7:44/mi, HR 156, 2 mile walk w/ dogs & stretching. Getting used to the nice sunny weather (52F). Felt a bit harder than it should've.....normal considering my recent return from a work trip. Hopefully, tomorrow will feel normal. Burning sensation still in my left arch....more icing and stretching.
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| NB 769 - Blue Miles: 6.00 |
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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 | | 30.61 | 4.00 | 4.75 | 1.86 | 41.22 |
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| NB 904 Miles: 16.38 | NB 769 - Blue Miles: 24.84 |
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| Night Sleep Time: 50.00 | Nap Time: 2.50 | Total Sleep Time: 52.50 | |
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