| 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 | | 57.50 | 12.00 | 2.50 | 0.00 | 72.00 |
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| NB 769 - Blue Miles: 40.00 | NB 905 Miles: 12.00 | Asics 2150 Miles: 20.00 |
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| Night Sleep Time: 55.00 | Nap Time: 1.00 | Total Sleep Time: 56.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| LM warmup (10 reps), 10 miles in 1:17:33, 7:45/mi, HR 137, & stretching. Short sleep & long travel so run wasn't the greatest. Legs and feet were complaining loudly the whole time. Skipped the hill sprints because: a - no hills around, and b - legs and feet complaining too loudly to handle running up the hotel stairs. |
| NB 769 - Blue Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 2.50 | 0.00 | 12.00 |
| LM warmup (10 reps), 12 miles in 1:28:10, 7:21/mi, HR 147 w/ 8 x 2 min @ HM-10K pace, & stretching. Fartleks were supposed to be at HM pace but I kept running them faster.....some were probably even closer to 5K pace, completely unintentional. | |
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| 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 | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
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LM warmup (10 reps), 14 miles in 1:41:19, 7:14/mi, HR 151, w/ last 7 miles moderate all between 6:42 & 6:52, PU/SU/Leg Abduction ladder (7/7/4), & stretching. Flat course after work again, the last 7 in the dark. Some gastro-distress in the last half, probably because I had some milk earlier in the day (doh!). Glad to get this one over and done, but pleased that the MP-ish miles felt moderate given the mileage on this week of work travel.
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| NB 769 - Blue Miles: 14.00 |
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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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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LM warmup (10 reps), 10 miles in 1:12:53, 7:17/mi, HR 156 w/ last 5 miles moderate in 6:48, 6:43, 6:42, 6:48, 6:36, & stretching. Legs pretty dead to for first few miles. Warm and humid (mid 60s) didn't help matters. But once I got going on the moderate miles, I got it done. Not so sure about tomorrow's run....may need to take a day off.
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| NB 769 - Blue Miles: 10.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to take today off. Sleep debt starting to catch up with me on the road. Plus, I'm on schedule to hit 80+ miles this week with a run today, which is the opposite of a taper. Finally, legs are tired. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 47:02, 7:50/mi, HR 145, & stretching. Not a spectacular run. Then again, after sitting in airports, cars, and airplanes for most of the day, what did I expect? I didn't expect the hilly nature of my home course to feel so....hilly. |
| NB 769 - Blue Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| LM warmup (10 reps), 20 miles in 2:31:19, 7:34/mi, HR 155, 1.5 mile walk w/ dogs, PU/SU/Leg Abduction ladder (7/7/4), & stretching. First 7 miles were rough, just laboring and wasn't feeling it. On the way up the steeper hills, started feeling better and moving out a bit more. Right arch started rubbing on the shoe again and could tell a big blister was starting to form but managed to subtly modify stride to keep it at bay. Started tiring on the way back down but throwing in some faster fartlek segments seemed to help. Took in no carbs and only a couple of drinks of water the entire run, and finished strong but glad to be done. Also managed to avoid the worst of the weather today...just some wind gusts and alternating warm and cold to deal with. | |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.50 | 12.00 | 2.50 | 0.00 | 72.00 |
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| NB 769 - Blue Miles: 40.00 | NB 905 Miles: 12.00 | Asics 2150 Miles: 20.00 |
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| Night Sleep Time: 55.00 | Nap Time: 1.00 | Total Sleep Time: 56.00 | |
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