| 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 | | 53.54 | 0.00 | 0.00 | 2.39 | 55.93 |
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| NB 769 Miles: 16.00 | Asics 2150 Miles: 12.50 | NB 905 Miles: 9.80 | Adrenaline ASR Miles: 17.63 |
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| Night Sleep Time: 53.00 | Nap Time: 0.00 | Total Sleep Time: 53.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup (10 reps), 8 miles in 1:02:00, 7:45/mi, HR 150. Rainy. Just went out for an easy run as long as I felt like (aside from not wanting to be out in the rain....that doesn't count as a good reason to quit). Legs feeling pretty decent, lacking a little pep but otherwise okay from Sat. | |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| LM warmup (10 reps), 6.5 miles in 51:31, 7:55/mi, HR 149, core workout, & stretching. Felt completely wiped out today. Another rainy run, but worse was that I felt completely zapped. Legs were lead, everything hard, so I wrapped things up early. | |
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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 (10 reps), 8 miles in 1:00:53, 7:36/mi, HR 152, w/ 10 x 12 sec Hill Sprints, & stretching. Rain and hail today....fun. Feeling better after yesterday's crash, but can tell the legs still tire after a few miles. Hill sprints woke them up....first couple were pretty rough but they got better for the middle ones, then the last few the legs were just plain tired again. Going to see if I can handle a semi-hard workout tomorrow. | |
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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 | | 7.41 | 0.00 | 0.00 | 2.39 | 9.80 |
| LM warmup (10 reps), 9.8 miles in 1:14:44, 7:37/mi, HR 153, w/ 3 mile warmup, 2 x Strides/Drills, Ladder intervals (1-2-3-2-1-2-3) w/ equal hard and recovery @ 1.5K-5K effort, 3 mile cooldown. 1.5 mile walk w/ dogs, PU/SU/Leg Abduction ladder (7/7/4) & stretching. Feeling good. Nice and easy warmup where we went from sun to showers to sun to showers to sun to.....etc. Quick bathroom break after the strides/drills, and I hit the ladder repeats with a vengeance. It's been a while since I've (intentionally) run faster repeats, but I'm not wanting to overdo it 5 days post-marathon, so the 1-2-3-2-1-2-3 ladder workout seemed ideal, since it's relatively short. The intervals were hard and I felt like retching a couple of times, but my body felt like it wanted to push hard on all of them so I went for it. Nice and tired to jog thru the cooldown. Pretty happy that it went this well today. Tomorrow easy then Saturday I'm thinking of a hilly long run. | |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM warmup (10 reps), 6 miles in 49:22, 8:13/mi, HR 147, & stretching. Took advantage of a break in the nasty storm passing thru. Legs definitely didn't want to go fast at all. Ran about 2 miles worth on some logging roads & then what I'll call technical trail, which slowed me down considerably. Left shin & ankle felt tired, sore and weak, especially on the trail, so I was glad to return to the road. Icing now. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.63 | 0.00 | 0.00 | 0.00 | 17.63 |
| LM warmup (10 reps), 17.63 mile trail run in 2:25:13, 8:14/mi, HR 150, PU/SU/Leg Abduction ladder (7/7/4) & stretching. Ran up into the Kapowsin & Elbe Hills forest on a hilly loop route. The peak of the route was 1400' higher than the start, but plenty of ups and downs throughout....no idea what the total gain/loss was but it wore my legs out. Now this was less than 18 miles....how in the world does one run 50 miles where the total elevation gain is over 8700' (White River 50m)? Guess I need to do this and similar runs quite a bit more if there's even the slightest chance I'm going to think about doing that race this July. |
| Adrenaline ASR Miles: 17.63 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.54 | 0.00 | 0.00 | 2.39 | 55.93 |
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| NB 769 Miles: 16.00 | Asics 2150 Miles: 12.50 | NB 905 Miles: 9.80 | Adrenaline ASR Miles: 17.63 |
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| Night Sleep Time: 53.00 | Nap Time: 0.00 | Total Sleep Time: 53.00 | |
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