| 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 | | 45.71 | 6.00 | 0.00 | 5.48 | 57.19 |
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| NB 860 - Black Miles: 30.19 | NB 760 Miles: 27.00 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| LM warmup, 8.05 miles in 1:02:03, 7:42/mi, HR 147 w/ 12 x 12 sec Hill Sprints & stretching. Legs a bit sore at first from yesterday but loosened up well and a good run resulted. Hill sprints were meh. |
| NB 860 - Black Miles: 8.05 |
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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 | | 5.52 | 0.00 | 0.00 | 5.48 | 11.00 |
| LM warmup, 11 treadmill miles in 1:23:11, 7:33/mi, w/ 2 mile warmup @ incline 1, 5 x 1 mile repeats w/ 3 min rest @ incline 5 (6:17/5:37, 6:16/5:36, 6:13/5:34, 6:11/5:32, 6:16/5:36), 3 x 1 min on/off @ incline 10, 2.05 mile cooldown, core workout & stretching. Woke up tired today and it didn't get any better. Was dreading the workout so even though it was nice outside today, opted for the treadmill later. The first repeat hurt but I settled in and got through all 5. Could've probably squeezed out a 6th, but on the 3rd 1 min repeat I was glad I hadn't because I was toast. Glad I got it done. | |
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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 | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| LM warmup, 14 mile progression run in 1:44:50, 7:29/mi, HR 156, w/ last 6 miles moderate (MP) effort & stretching. Late day run. Fortunately, the nasty weather didn't get here today, so I managed to catch a nice evening to run in. Pushed the last 6 miles, most of which was downhill, so my knees and legs are feeling it. |
| NB 860 - Black Miles: 14.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | 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 treadmill miles in 1:01:36, 7:42/mi, w/ 15 x 12 sec "hill" sprints (incline 15, max speed ~ 10MPH) & stretching. Legs a bit wobbly today. | |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day with mild to moderate nausea for some unknown reason. Decided to give the body a break. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 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 treadmill miles in 1:00:56, 7:37/mi & stretching. Runs like today's remind me why my occupation (sitting in front of a computer all day long) and running can be incompatible. I obviously did not get up and move around enough today. Everything was tight and took about 5 miles to loosen up. Then I pushed the pace a bit. | |
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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 | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
| LM warmup, 8.14 miles in 1:05:59, 8:06/mi, HR 141. What a disaster. Another long run cut way too short. Just didn't have the energy to run, much less the energy to run long. I knew it was bad at the start but by 5 miles I was just trying to get enough for a "normal" day. Even with stopping when I did, my left achilles was sore. |
| NB 860 - Black Miles: 8.14 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 45.71 | 6.00 | 0.00 | 5.48 | 57.19 |
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| NB 860 - Black Miles: 30.19 | NB 760 Miles: 27.00 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
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