| 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 | | 79.64 | 0.00 | 5.63 | 0.00 | 85.27 |
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| Night Sleep Time: 58.00 | Nap Time: 0.00 | Total Sleep Time: 58.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 miles in 50:12, 7:43/mi, HR 142. Felt surprisingly good after yesterday's hard effort. Some pain on top of my left foot and my bunion is giving me some grief but otherwise not too bad. Actually felt like and did core exercises afterwards. HR below 140 for the last 3 miles. Oh and my two personal deer friends are back to hanging out just outside my window. They brought along three other buddies and they all look pretty young.
Asics GT 2120 - 213.68 miles.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | 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 1:01:02, 7:37/mi, HR 145. 1 mile in 9:18, HR 133 with the dogs. Some stiffness from yesterday's exercises but quickly loosened up. Stomach woes again on the return almost forced an unscheduled pit stop. It's been tough getting out the door the last several days motivation-wise, which I'm attributing to the nasty weather....but I'll keep in mind it could be overtraining and will be wary. Dogs were feeling the effects of not running for several day. Brooks Adrenaline (Yellow) - 440 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles in 1:44:56, 7:29/mi, HR 149. An enjoyable medium-long run on a beautiful sunny day. Left foot still bugging me a bit....think the laces were too tight on Saturday and it irritated the top a bit. Otherwise no complaints. Adrenaline 8 - 79.58 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 |
| 9 miles in 1:08:42, 7:38/mi, HR 145. 1 mile in 9:40, HR 131 with the dogs. Warm sunny day, great for running. Motivation issue from last week gone so it was definitely weather related. Top of left ankle/foot still a bit stiff but seems to be holding steady/improving slightly. This feels familiar...believe I used to have this happen after tough long runs but not for a while. Will continue to monitor but okay for now. Core exercises after runs.
Asics GT 2120 - 223.68 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 | | 9.64 | 0.00 | 5.63 | 0.00 | 15.27 |
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15.27 miles in 1:51:30, 7:18/mi, HR 160. 30 minute warmup, 3.75 mi, 8:00/mi, HR 151. Fartleks: 3 x 12 minutes on, 3.5 minutes off @ Tempo Interval Effort. 3 x :40 on, :60 off @ Hills. 30 minute cooldown, 4.19 mi, 7:10/mi, HR 154. | Fartlek | Distance (miles)
| Pace (min/mi)
| HR avg | HR max
| Terrain | | 1 | 1.81 | 6:38 | 173
| 178
| up | | 2 | 1.96 | 6:07 | 173
| 176
| up/flat/down | | 3 | 1.86 | 6:26 | 173
| 176
| 60/40 up/down | | 4 | .11 | 6:08 | 156
| 168
| up | | 5 | .11 | 6:12 | 161
| 169
| up | 6
| .11
| 5:51
| 163
| 170
| up
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Decided on running a 3x3000m Tempo Interval workout today as a Fartlek workout so I could incorporate some hills into the mix, to better simulate my upcoming marathon course. Also decided to make the last 3x200m intervals (:40 sec intervals) hill repeats once I was good a tired at the end.
Left foot felt good today....some strange sensations during the warmup initially but back to normal after a few minutes. Good weather and I felt good heading out today, which made for a great workout. All three 12 minute repeats were hard but felt good doing them. Probably had about 250' elevation gain over the three repeats but managed to average 6:24/mi, just outside of my Tempo Interval range but inside my Tempo Run range. Legs definitely tired on the last repeat but on all three felt like I hit my stride and had breathing, legs, everything working at a nice steady rate. Last three short intervals were up a moderate incline (~ 8%), so I also got some hill repeats in. All in all a good workout. Brooks Adrenaline (Yellow) - 455.27 miles. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 48:34, 7:28/mi, HR 146. Quick but easy miles today. Sun gone and replaced by clouds and light rain but at least its too warm for snow. I've felt pretty fluid the last couple of days...hope that feeling lasts. My calves have also been feeling worked which is usually the last leg muscle to complain so I got the rolling pin out...much better. Core exercises afterwards. Adrenaline 8 - 86.08 miles. |
| 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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24 miles in 3:01:24, 7:33/mi, HR 153. Ran 3 out and back 8 mile laps on my road, 4 uphill 4 downhill. Had Powerade available every 2.67 miles (carried out the bottle with me on the first lap and back on the last).
- 1st lap. Felt sluggish and kept things nice and easy: 1:01:16, 7:40/mi, HR 148.
- 2nd lap. Still felt low on energy but settled in: 1:00:52, 7:37/mi, HR 151.
- 3rd lap. Tired and legs sore but pushed the effort a bit more. Took accelerade gel at mi 16 and felt a bit more energy: 59:17, 7:25/mi, HR 159.
This is the first of two 24 milers I plan on running before May 18th. Each lap starts at about 1250' and crests at about 1750', so the total elevation gain/loss here is more than the marathon I'm planning to run. This run felt hard and was a good reminder of what it feels like towards the end of a marathon. I'm pretty sure the lack of energy was due to the pizza feast I had last night in celebration of the return of Battlestar Galactica, Season 4. Yes, I'm a BSG nut and now I must rest. Asics GT 2120 - 247.68 miles. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.64 | 0.00 | 5.63 | 0.00 | 85.27 |
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| Night Sleep Time: 58.00 | Nap Time: 0.00 | Total Sleep Time: 58.00 | |
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