| 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 | | 71.30 | 0.00 | 0.00 | 5.07 | 76.37 |
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| Night Sleep Time: 62.00 | Nap Time: 0.00 | Total Sleep Time: 62.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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6.5 miles in 48:55, 7:31/mi, HR 152. 1 mile in 9:49/mi, HR 126 with the dogs. Some residual soreness from yesterday's long run that got worked out on warmup. Runs today sandwiched between laying concrete backer-board in bathroom floor and more chainsaw work in the yard. Brooks Trance - 439.51 miles. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 miles in 58:55, 7:22/mi, HR 151. 1 mile in 9:46, HR 131 with the dogs. Easy miles today that went by pretty quickly. Pace is still on the fast side of my easy range. Legs were tired today, which was pretty much how I felt all morning until the run finally got me going. Oh, and the clouds and light rain have returned.
Brooks Adrenaline (Yellow) - 305.25 miles.
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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 | | 9.04 | 0.00 | 0.00 | 1.77 | 10.81 |
| 10.81 miles in 1:20:00, 7:24/mi, HR 160. 30 minute warmup, 20
minute Fartleks (10 x 1 minute on/1 minute off), 30 minute cooldown. Average fartlek "on" pace was 5:39/mi.
| Fartlek | Distance (miles)
| Pace (min/mi)
| HR (avg/max)
| Terrain | | 1 | .17 | 5:49 | 170/176 | up
| | 2 | .18 | 5:34
| 170/177 | rolling | | 3 | .18 | 5:37
| 171/177 | rolling
| | 4 | .19 | 5:19
| 171/177 | down
| | 5 | .17 | 5:50
| 170/178 | up
| 6
| .18
| 5:30
| 171/176
| down
| 7
| .17
| 5:45
| 171/178
| up
| 8
| .18
| 5:39
| 169/178
| rolling
| 9
| .17
| 5:45
| 173/179
| rolling
| 10
| .18
| 5:41
| 173/178
| rolling
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Good sleep but minor sore throat/draining sinuses lingers. Felt pretty tired all morning again but the warmup helped get me going. Felt my left quad muscle during the warmup....not pain but just felt it, so I'm not sure what that means. Feeling went away 15 minutes or so into the workout. Fartleks felt pretty good...a lot less painful than the longer ones I've been doing. Was aiming to keep pace below 5K pace (6:00/mi) but wound up averaging under my 3K pace (5:44/mi). Good workout...I only hope I can repeat the performance on the longer 5 on/3 off Fartlek workout on Thursday. Tomorrow will need to be easy. Asics GT 2120 - 102.83 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 miles in 59:13, 7:24/mi, HR 155. 1 mile in 9:35, HR 133 with the dogs. Felt like I was pool running today but somehow the pace was quick at an easy effort again. Hopefully easy enough so that tomorrow's Fartlek session goes according to plan. Brooks Trance - 448.51 miles. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.26 | 0.00 | 0.00 | 3.30 | 12.56 |
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12.56 miles in 1:32:00, 7:19/mi, HR 159. 30 minute warmup, 32 minute Fartleks (8 x 2.5 minute on/1.5 minute off), 30 minute cooldown. Average fartlek "on" pace was 6:05/mi.
| Fartlek | Distance (miles)
| Pace (min/mi)
| HR (avg/max)
| Terrain | | 1 | .40 | 6:15 | 171/176 | up
| | 2 | .40 | 6:19
| 173/178 | up | | 3 | .40 | 6:18
| 172/179 | up
| | 4 | .39 | 6:22
| 171/178 | up
| | 5 | .41 | 6:08
| 173/179 | up/rolling
| 6
| .42
| 5:58
| 173/179
| rolling/down
| 7
| .43
| 5:49
| 172/178
| down
| 8
| .45
| 5:32
| 171/177
| down
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My trend of feeling crappy in the morning continued today, with the added bonus of a nosebleed to boot. Not sure where all this is coming from, but true to form, gradually felt better until it was time to run. Noticed right away that my legs were tired....uh oh. Decided on a slightly different course that would start my fartleks with four uphill segments, two relatively flat one, and finish with some fast running on two downhill segments. Forced to take a quick PB after segment 3. Legs felt like anchors by segment 5. The rest just hurt.....bad. There was no brisk pace between fast segments, only slow jogging and some walking. But I got it done and looking back on my pacing, it wasn't too bad considering this is my second hard workout of the week and the first four segments were uphill killers. Another workout in the bank. Brooks Adrenaline (Yellow) - 317.81 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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6.5 miles in 49:20, 7:35/mi, HR 151. 1 mile in 9:18, HR 130 with the dogs. Tried my best to keep my pace very easy today, made easier because I'm worn out from yesterday. Some headwinds for a couple of uphill miles, but otherwise uneventful. Gorgeous weather though....60F temps!
Interesting. My Garmin Forerunner 305 has a Leap Day bug that seems to have lost my first mile on my run. I know it's a software bug because MotionBased has a record of the entire time and distance, but is also missing that lap's details. Record month for mileage for me! Brooks Trance - 456.01 miles.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20 miles in 2:30:53, 7:32/mi, HR 151. Clouds and sun and rain and sleet and cold, oh my. Foul weather has returned, displacing our sunny 60F days with more typical winter craziness. Fortunately, it didn't impact my run much. Decided to run my normal route twice, keeping the first out and back easy and letting loose a bit on the second. Felt pretty good the entire time, only feeling a lack of energy in the last few miles (only one powerade stop at mi 11). Since this closes another fairly high mileage week for me and one with two tough workouts, I feel pretty darned good about this effort and feel like the sub-3 is well within reach. New orthotics I got yesterday definitely helping with the left foot (ball of foot) pain issue I've had for a while now. Evidently keeping the weight off my 3rd metatarsal is a good thing. Congrats to the Del Sol team! Smokin' fast time and win!
Asics GT 2120 - 122.83 miles. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.30 | 0.00 | 0.00 | 5.07 | 76.37 |
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| Night Sleep Time: 62.00 | Nap Time: 0.00 | Total Sleep Time: 62.00 | |
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