| 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 | | 77.76 | 0.00 | 6.20 | 0.00 | 83.96 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 38:57, 7:47/mi, HR 142. A gentle easy run on some weary legs. I can feel my quads and calves today and they needed kindness and compassion. Fortunately, no more speedwork until Thursday. New Adrenaline 8s now in the shoe rotation.
Adrenaline 8 - 5 miles.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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8 miles in 1:01:30, 7:41/mi, HR 151. 1 mile in 8:44, HR 130 with the dogs. Legs still feeling a bit beat-up...sore right quad and stiff left calf the worst of the bunch, so easy miles again today. Uphill stretch difficult as my legs really didn't want me going up but much better on the return downhill. No speedwork until Thursday so I still have time to recover. Asics GT 2120 - 168.85 miles. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles in 1:44:39, 7:28/mi, HR 151. No motivation to get going today and legs still felt tired for the first 5-6 miles. Started feeling better and got into the groove. Started feeling a bit spacey and disconnected around 12 or so which I attribute to not eating much after breakfast early this morning (noon time run). Overall a good solid run at a nice pace. Did core exercises afterwards....I'm going to try doing core work on hard days in an effort to keep easy days easy. Wondering if perhaps that contributed to my hamstring cramps/strains.
Adrenaline 8 - 19 miles. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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9 miles in 1:07:41, 7:31/mi, HR 151. 1 mile in 8:54, HR 128 with the dogs. Another tough morning to wake up. Been feeling tired the last few days and my legs felt it again today. Still, settled into a good leg-turnover pace today and stuck with it. The downhill stretch was nice and felt like I got some nice fast and easy running in. Hoping I'm recovered enough for tomorrow's Tempo Intervals.....speedwork dread is starting already! Got my SGRC order today....now all I need is for the singlets to come in and I'll be set! Thanks Steve! Brooks Adrenaline (Yellow) - 387 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 | | 10.26 | 0.00 | 6.20 | 0.00 | 16.46 |
| 14.26 miles in 1:57:12, 7:07/mi, HR 160. 30 minute warmup, 3.93 mi, 7:37/mi, HR 151. 5 x 2K Tempo Intervals w/ 2:30 rest. 3 x 200m Intervals w/ 200m rest. 30 minute cooldown, 3.89, 7:42/mi, HR 150. Tempo Interval
| Distance
| Time
| HR avg
| HR max
| | 1 | 2K
| 7:51
| 172
| 178
| | 2 | 2K | 7:54 | 174 | 178 | | 3 | 2K | 7:53 | 174 | 178
| | 4 | 2K | 7:55 | 174 | 178
| | 5 | 2K | 8:00
| 172 | 177
| 6
| .200m
| :45
| 155
| 163
| 7
| .200m
| :42
| 159
| 167
| 8
| .200m
| :43
| 160
| 166
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New goal pace for the Tempo Intervals based on Saturday's race was 6:07 to 6:20/mi. Figured on aiming for the slow end since it's a new pace range, which means I was looking to hit under 7:52 for each 2K interval. I was only under the goal time for the first one, but there was a significant headwind in my face down the straightaway and part of the curve for half of each lap. I think under less windy conditions, all of my Intervals (except perhaps the last where I died a bit) would've been under my goal time so I'm pretty happy with this workout. First couple were pretty rough but I seemed to settle in around the 3rd iteration. Last 2K my left calf started getting stiff on me...felt it the rest of the session and through the cooldown. Good workout. Limited core work afterwards. When I got to the hamstring exercise, I realized immediately that I would strain the muscle if I continued so I bailed. Also need to remember not to wear my thin socks with these Asics.....my shoes felt clompy and I didn't figure out why until later when I remembered which socks I was wearing. Asics GT 2120 - 185.31 miles. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | 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 48:26, 7:27/mi, HR 148. 1 mile in 8:49, HR 134 with the dogs.
So much for Spring. First snow in weeks fell overnight but wound up melting (mostly) by noon. Definitely felt yesterday's workout in my legs today and need to care for my left calf and right hamstring today. Looking forward to tomorrow's long run. Adrenaline 8 - 26.5 miles. |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 2:43:45, 7:26/mi, HR 155. Two lap long run up and down the road today. Sunny and warm with starting temps around 50 but quickly climbed to 75F in the sun. First lap easy but wound up with 11 miles in 1:22:27, 7:29/mi average pace...probably a tad aggressive. Got some Ultima at the 11 mi and 13 mi mark as I headed back up the street for lap 2. Started feeling a bit dehydrated on the return leg and got a tad bit spacey but managed to maintain speed and most of form finishing the second 11 mile lap in 1:21:18, 7:23/mi pace. Felt good about this run because I think I could've held my pace thru the last 4.2 and finished in around 3:13 or so which is only about 1 minute off my PR (not that that was my goal for the run, but...). Plus, this is my second 80+ mile week in a row, a record for me. May marathon here I come!!! Brooks Adrenaline (Yellow) - 409 miles.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.76 | 0.00 | 6.20 | 0.00 | 83.96 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
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