| 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 | | 51.18 | 0.00 | 0.00 | 3.50 | 54.68 |
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| NB 860 - Black Miles: 16.31 | NB 760 Miles: 18.06 | Rockridge GT Miles: 20.31 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| LM warmup, 8.15 miles in 1:04:37, 7:56/mi, HR 160, core workout & stretching. After 4 days of complete rest, the right foot has now been pain free for 2 days, so an easy run was in order. Wound up being 2 x 4 mile runs when I stopped to introduce myself to a neighbor I'd not met before at the 4 mile mark. Foot felt good the entire way, although the typical high HR and felt-like-I've-never-run-before legs were present. |
| NB 860 - Black Miles: 8.15 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 miles in 1:03:02, 7:53/mi & stretching. Late day run. Cool but dry. Legs a bit tired from yesterday. Garmin's battery was dead so no details. | |
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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 | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| LM warmup, 8.16 miles in 1:04:20, 7:53/mi, HR 155, & stretching. Another late day run. Chilly outside but dry. Not quite as laborious as the last couple runs, but the legs were a bit sore in spots. Maybe tomorrow I'll throw in some fartleks. |
| NB 860 - Black Miles: 8.16 |
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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 | | 6.56 | 0.00 | 0.00 | 3.50 | 10.06 |
| LM warmup, 10.06 miles in 1:15:56, 7:33/mi, HR 163, with 2 mile warmup, Fartleks 1, 2, 3, 4, 5, 6, 1 min on, variable rest, 2 mile cooldown, core workout & stretching. Sunny, crisp and dry. Started off as an 8 mile run where I was planning on throwing in some random fartleks, but I evidently crave structure and after feeling okay on the first surge, decided on an ascending ladder with a fast short one at the end. Felt good enough to extend the run by 2 miles, so all in all a really good run and perhaps a sign that not all is lost. | |
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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 | | 20.31 | 0.00 | 0.00 | 0.00 | 20.31 |
| LM warmup, 20.31 miles in 2:41:01, 7:55/mi, HR 159, w/ 2000' climb and descent & stretching. First long run in a couple of weeks. Managed a good run in decent weather, although I could've done without the sustained wind gusts of 20-30 MPH. Decent on the climb outbound, felt tired by the turnaround so the last half was mentally getting myself to maintain a decent clip without dropping into a walk. At 8am this morning, I pulled over the car (on the way to puppy kindergarden, week 5) to sign up for the Cascade Crest 100, when registration opened. Good thing I did because *after* kindergarden, I checked and registration had already closed. So its a good thing that I was able to spend nearly $200 so I can run 100 miles in August. Yeah. |
| Rockridge GT Miles: 20.31 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.18 | 0.00 | 0.00 | 3.50 | 54.68 |
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| NB 860 - Black Miles: 16.31 | NB 760 Miles: 18.06 | Rockridge GT Miles: 20.31 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | |
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