| 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 | | 54.58 | 0.00 | 4.64 | 4.59 | 63.81 |
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| NB 860 - Black Miles: 34.31 | NB 760 Miles: 29.50 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.47 | 0.00 | 0.00 | 4.59 | 10.06 |
| LM warmup, 10.06 miles in 1:17:51, 7:44/mi, HR 157, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 4 x 1 mile repeats with 3 min rest, 3 x 1 min on/off, 2+ mile cooldown, core workout & stretching. Took yesterday off to try to get over lingering fatigue (and because I couldn't drag myself out the door). Had a tough time again today. The mile repeats were pretty brutal.....just no energy for things. I did manage to force myself through the entire workout. Lower back tightened up as the workout progressed, so I hope I'm not paying for that tomorrow. |
| NB 860 - Black Miles: 10.06 |
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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 | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| LM warmup, 12.01 miles in 1:37:51, 8:09/mi, HR 149 & stretching. Abysmal. No energy. Took 8 miles to get legs out of first gear and the tranny still kept slipping. I feel like I've been taking one step forward, two steps backwards for this entire marathon buildup cycle. | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | 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 1:04:42, 7:56/mi, HR 148, w/ 12 x 12 sec Hill Sprints & stretching. Dead legs again. HR seems to be reasonable, just no energy in the legs. Hill sprints were not explosive at all. Seems like I've lost leg strength that I need to regain. The snow and cold didn't help much. |
| NB 860 - Black Miles: 8.15 |
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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 | | 4.75 | 0.00 | 4.64 | 0.00 | 9.39 |
| LM warmup, 9.39 treadmill miles in 1:09:53, 7:27/mi, w/ 2 mile warmup (incline 1), 3 x 10 min Tempo Intervals w/ 3 min rest (incline 5), 2 mile cooldown (incline 1), core workout & stretching. More snow outside so the treadmill was the only option to get a quality workout in. Plus, I wasn't keen on slipping and sliding in the snow. Turns out the treadmill was actually fairly pleasant......for a treadmill. Interval 1 was at a 6:32/mi pace, adjusted to 5:48/mi for the incline. That seems awful fast. Interval 2 was a 6:27/mi pace, adjusted to 5:45/mi. That seems awful fast. Interval 3 was a 6:25/mi pace, adjusted to 5:46/mi. That seems awful fast. Notice a trend. So either the equivalent pace chart I downloaded ages ago from hillrunner.com is skewed, my treadmill speeds/inclines are suspect, gravity isn't directly downwards, or I'm in much better shape today than I was yesterday. I'm guessing it isn't #4. But I'll take a good solid workout. | |
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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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| LM warmup, 8.1 frigid miles in 1:04:34, 7:58/mi, HR 149 & stretching. Frosty. Roads half covered in snow and slush, so ran in my stabilicers. Felt okay considering. | |
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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 | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| LM warmup, 16.1 miles in 2:07:51, 7:56/mi, HR 145, & stretching. Another less than stellar long run. Tired and dragging at the start. Been getting up early (not sleeping in) on Saturday mornings to take the puppies to dog training, so the long runs don't happen until the afternoon, by which time I'm tired and hungry. Not to self.....avoid chili before a run. Emergency pit stop at mile 14, and I mean emergency. At 16, I packed it in. |
| NB 860 - Black Miles: 16.10 |
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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 | | 54.58 | 0.00 | 4.64 | 4.59 | 63.81 |
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| NB 860 - Black Miles: 34.31 | NB 760 Miles: 29.50 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | |
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