| 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 | | 41.42 | 6.00 | 1.00 | 4.57 | 52.99 |
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| NB 860 - Black Miles: 16.01 | NB 760 Miles: 24.58 | Rockridge GT Miles: 12.40 |
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| Night Sleep Time: 47.00 | Nap Time: 2.50 | Total Sleep Time: 49.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.44 | 0.00 | 0.00 | 4.57 | 10.01 |
| LM warmup, 10.01 miles in 1:16:35, 7:39/mi, HR 162, w/ 2 mile warmup, 4 x 1 mile repeats (6:28, 6:01, 6:11, 6:14) w/ 3 min rest, 3 x 1 min on/1 min off (5:11, 5:21, 5:22/mi pace), 2 mile cooldown, core workout & stretching. Spent yesterday traveling from WA to VA, 1 canceled flight, 1 delayed flight, re-routed to a different airport and a long car drive turned a fairly routine flight into an 18+ hour odyssey. Today, stiff winds blowing off the river made running in certain directions tough. The first mile repeat was slower because of the winds but because also because I skipped the strides/drills. #2 was fast with the wind at my back for about 40%. #3 was mostly neutral, but #4 had about 60% into the wind (average pace for that part was 6:51/mi), 10% wind neutral and 30% with a pusher wind. All the 1 min repeats were fast and strong and into the headwinds. All in all given the 2-day sleep debt, the winds, and travel stresses, very happy with this workout. |
| NB 860 - Black Miles: 10.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 1.00 | 0.00 | 8.00 |
| LM warmup, 8 miles in 59:19, 7:25/mi, HR 157, & stretching. Late day in the lab at work, so punted on the longer run and instead ran a progression. Focused on staying relaxed while really pushing it the last few miles. | |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles in 1:06:32, 7:54/mi, HR 152 & stretching. Easy mileage tonight with a co-worker. Hips, glutes & calves all a bit sore. | |
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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 | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| LM warmup, 6 miles in 43:21, 7:13/mi, HR 163 & stretching. Last day of a tough travel week. Lots of good sleep last night still left me feeling a bit stiff and sore today. By the time we got out of the lab, it was too late to fit 12 in like I'd planned, so I figured I'd run 8 or so and hit around MP for as many after 2 miles warmup as possible. That wound up being 4 fairly difficult miles, at which point I called it a night. Up at 4am to catch and early flight home in the morning. |
| NB 860 - Black 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 | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| LM warmup, 8.08 miles in 1:02:59, 7:48/mi, HR 153 & stretching. Early morning travel back to WA and a later afternoon run. Felt okay the first couple of miles but then got a tummy ache and felt a bit nauseous. Not sure why. | |
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| Night Sleep Time: 5.00 | Nap Time: 2.50 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| LM warmup, 12.4 miles in 1:49:42, 8:51/mi, HR 150. Cut my long run very short today. No energy to start and I managed to limp thru 12+ miles on the trails but knew more would be futile and I'd be hiking, not running. |
| Rockridge GT Miles: 12.40 |
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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 | | 41.42 | 6.00 | 1.00 | 4.57 | 52.99 |
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| NB 860 - Black Miles: 16.01 | NB 760 Miles: 24.58 | Rockridge GT Miles: 12.40 |
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| Night Sleep Time: 47.00 | Nap Time: 2.50 | Total Sleep Time: 49.50 | |
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