| 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 | | 70.59 | 0.00 | 6.71 | 5.62 | 82.92 |
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| NB 760 Miles: 52.02 | NB 860 - Black Miles: 30.90 |
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| Night Sleep Time: 56.50 | Nap Time: 0.00 | Total Sleep Time: 56.50 | |
| | 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 1:02:46, 7:51/mi & stretching. Better than yesterday but not by much. Still tired. | |
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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 | | 5.52 | 0.00 | 0.00 | 5.62 | 11.14 |
| LM warmup, 11.14 miles in 1:26:12, 7:44/mi, HR 155, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 5 x 1 mile w/ 3 min rest, 3 x 1 min on/1 min off, 2 mile cooldown, core workout & stretching. Wasn't feeling too into this workout, but I needed to get one in on the roads badly. The strides and drills helped to perk up the legs, but the mile repeats were still brutal. 4 uphill (6:34, 6:57, 7:14, 6:43), 1 downhill (5:51), all hard. Even the 1 minute repeats were hard...the last 20 seconds or so of each felt like I was drowning and couldn't breathe while my legs just wanted to fall off. I have the feeling I'll sleep like a baby tonight. |
| NB 860 - Black Miles: 11.14 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 treadmill miles in 1:01:42, 7:43/mi, incline 1 & stretching. Ran out of time for a longer run, so I moved tomorrow's easy run to today. | |
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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 | | 5.05 | 0.00 | 6.71 | 0.00 | 11.76 |
| LM warmup, 11.76 miles in 1:26:45, 7:23/mi, HR 160, w/ 2 mile treadmill warmup, 3 x 15 min Tempo Intervals w/ 4 minutes rest, 2 mile cooldown & stretching. One of those brutally honest workouts where you wish you were in better shape but you're just not. Hopped on the treadmill for the 2 mile warmup, then noticed the skies had cleared and it was no longer hailing, so jumped onto the roads for the remainder. First interval has a small overall climb, but I was lagging even on the first downhill part. Really felt like calling it quits then, but pressed on. Second interval was almost all uphill and I just tried to survive it in as much discomfort as I could handle. Next. Third was better, probably because it had a net downhill after the initial 3/4 mile uphill section, but legs were pretty shot towards the end. Stumbled home during the cooldown. Dealing with some persistent gastro issues the past few weeks and they seem to be getting worse. I may need to go get my gut checked out. Dunno if that's factoring into my on-off energy levels or my fitness levels which seem to bounce around from day to day. |
| NB 860 - Black Miles: 11.76 |
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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 | | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
| LM warmup, 12.02 miles in 1:35:23, 7:56/mi, HR 143 & stretching. Legs very tired today, no energy. Hips & hamstrings very tight the first 4 miles. Only managed to dip under an 8 min pace when the last 4 miles went pretty fast on the downhill return. Cut it 2 miles short to save myself for a solid long run on Saturday. | |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 treadmill miles in 1:02:51, 7:51/mi & stretching. Took 5 miles to warm up but then things went from slow to okay. |
| NB 860 - Black Miles: 8.00 |
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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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| LM warmup, 24 miles in 3:07:45, 7:48/mi, HR 148 & stretching. Finally, a decent long run. Felt more like taking a nap at the start, but was actually a bit better rested than the last couple of weeks. Made it to the halfway mark without feeling too terrible, so I started having some thoughts of going 24 instead of the planned 22. Even at the end, I was tired and hungry but could've kept going for another couple of miles. None the worse for wear afterwards. About the only issue was GI related and two pit stops took care of that problem. Now to get a couple more good ones in.... | |
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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 | | 70.59 | 0.00 | 6.71 | 5.62 | 82.92 |
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| NB 760 Miles: 52.02 | NB 860 - Black Miles: 30.90 |
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| Night Sleep Time: 56.50 | Nap Time: 0.00 | Total Sleep Time: 56.50 | |
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