| 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 | | 47.82 | 6.37 | 4.63 | 3.60 | 62.42 |
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| NB 860 - Black Miles: 45.75 | NB 760 Miles: 16.67 |
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| Night Sleep Time: 47.00 | Nap Time: 1.50 | Total Sleep Time: 48.50 | |
| | 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 miles in 1:02:28, 7:48/mi, HR 140 & stretching. Flying in an airplane the day after a 24 mile run resulted in a very stiff and sore Dale. Loosened up at the 3.5 mile mark just enough to dip below the 8 min pace. |
| NB 860 - Black Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 1.50 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 0.00 | 3.60 | 8.64 |
| LM warmup, 8.64 miles in 1:08:00, 7:52/mi, HR 148, w/ 2 mile warmup, 3 x 1 mile repeats w/ 3 min rest, 3 x 1 min on/off repeats, 2+ mile cooldown & stretching. Tired today. Quantity of sleep was good but quality sucked and the time change and the mileage last week and......ok, so I'm whining but the body was tired. Since this is a travel week, I figured this would be a cut-back week so I'd try to get at least 3 mile repeats in if 5 wasn't in the cards. The warmup miles were around an 8:30 pace and the hr was low but the effort higher than it should've been. An unscheduled pit stop, then into the mile repeats. First in 6:08....plenty of turns and plenty hard. Second in 6:07, still plenty of turns and was really feeling fried towards the end. Third was in 6:19, barely hanging on, knowing this was going to be the last one. Punted on 4 and 5 and dove into the 3 x 1 min on/off repeats, which went okay (5:17/mi, 4:59/mi, 4:52/mi paces), then onto the cooldown which was slow and I was 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 | | 2.00 | 6.37 | 0.00 | 0.00 | 8.37 |
| LM warmup, 8.37 miles in 58:49, 7:01/mi, HR 157, w/ 2 mile warmup, 6.37 miles @ MP/effort (7:01, 7:02, 6:42, 6:40, 6:29, 6:28, 2:20 (6:14/mi)), & stretching. Feeling the mild nausea that's been plaguing me lately again today. Decided to push thru to get a shorter but decent workout in. First 2 MP/effort miles tough and just wasn't clicking. Then the pace dropped at the same effort level into the low 40s....nice. Then, unexpectedly, the pace dropped for the last 2+ miles into the high 20s. Very nice. Finished up and the nausea returned and settled in for the evening. after having put up with it for this long, I think maybe it's time to go see the doc. |
| NB 860 - Black Miles: 8.37 |
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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 | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| LM warmup, 8.03 miles in 1:00:46, 7:34/mi, HR 156 & stretching. Surprisingly good easy miles. Legs a bit uncooperative at first but the pace was good throughout. | |
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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 | | 4.75 | 0.00 | 4.63 | 0.00 | 9.38 |
| LM warmup, 9.38 miles in 1:09:54, 7:26/mi, HR 151, w/ 2 mile warmup, 2 x 15 min Tempo Intervals (2.28 miles @ 6:35/mi, 2.35 miles @ 6:23/mi) w/ 4 minutes rest, 2 mile cooldown & stretching. Tired today and didn't feeling like running this hard workout. Cool outside with a stiff breeze. First repeat felt bad. Second better but still not great. The last 2 miles of Tuesday's "medium" workout where I was aiming for MP miles were just as fast/faster than these efforts. Oh well. Headed back home tomorrow, so an early 4am wakeup. |
| NB 860 - Black Miles: 9.38 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| LM warmup, 20 miles in 2:33:06, 7:39/mi, HR 150 & stretching. Still tired from travel and the GI distresses of late are really taking a toll. So much of a toll that it took over 3 hours to get today's run in. Wednesday's doctor's appointment can't come soon enough. |
| NB 860 - Black Miles: 20.00 |
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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 | | 47.82 | 6.37 | 4.63 | 3.60 | 62.42 |
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| NB 860 - Black Miles: 45.75 | NB 760 Miles: 16.67 |
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| Night Sleep Time: 47.00 | Nap Time: 1.50 | Total Sleep Time: 48.50 | |
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