| 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 | | 48.37 | 8.00 | 0.00 | 3.88 | 60.25 |
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| NB 760 Miles: 16.09 | NB 860 - Black Miles: 24.10 |
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| Night Sleep Time: 59.00 | Nap Time: 0.00 | Total Sleep Time: 59.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.06 | 0.00 | 0.00 | 0.00 | 20.06 |
| LM warmup, 20.06 miles in 2:23:49, 7:10/mi, HR 158 & stretching. Was still feeling pretty crappy this morning but after lounging around the house for a few hours, got down to business. Plan was for 1 mile warmup, 18 miles @ 6:40 + 10% = 7:20/mi pace (terrain adjusted), 1 mile cooldown. Things actually went better than that.....after lurching through the first mile, the body responded to the increased effort and I wound up hitting the half marathon mark at a 7:14/mi pace overall. Grabbed some gatorade and a GU and pushed through the last 7 miles (including what was supposed to be the cooldown mile) to bring the overall pace down to a 7:10/mi average. Felt pretty cooked by the end of the run but satisfied that I held it together for as long as I did, especially given the not-so-flat course. Starting to feel a bit better about Boston. |
| 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 | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| LM warmup, 8.09 miles in 1:07:54, 8:23/mi, HR 134 & stretching. 8 slow, rainy, cold miles. Yesterday's run took nearly everything out of me, so today was truly a crawl. Under-dressing didn't help. Neither did the GI pit-stop. | |
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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 | | 0.80 | 0.00 | 0.00 | 0.00 | 0.80 |
| LM warmup, 0.8 mile run in 7:40. Started the run outside in a cold, light rain. In less than 100', the rain started increasing and the wind started to blow. Another 100' and the rain was becoming horizontal. Another 100' and the rain was nearly completely horizontal and the wind was roaring. By 0.4 miles, I'd had more fun than I could stand, turned around, and ran back to the house. It poured the remainder of the day, which I spent inside trying to dethaw my legs. |
| NB 860 - Black Miles: 0.80 |
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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 | | 6.38 | 0.00 | 0.00 | 3.88 | 10.26 |
| LM warmup, 10.26 miles in 1:19:59, 7:47/mi, HR 154, w/ 2 mile warmup, 6 x Strides, 2 x Drills, Fartleks: 12 x 2 min on/off, 2 mile cooldown, core workout & stretching. After yesterday's weather debacle, I monitored the weather radar and got myself out the door during the first sizeable decent weather window. So of course it rained and hailed, but not too badly. Legs were dragging after a really slow Monday followed by almost no running yesterday. The workout was supposed to be 10 x 2/2 @ half marathon pace, but I wound up running 12 @ 5-10K pace. I think I just needed to get a hard workout in the legs today and should feel better tomorrow. |
| NB 860 - Black Miles: 10.26 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 miles in 1:02:25, 7:48/mi, HR 150 & stretching. Took a while to warm up but then things were pretty decent. | |
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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 | | 5.04 | 8.00 | 0.00 | 0.00 | 13.04 |
| LM warmup, 0.5 mile un-timed, 12.54 miles in 1:32:09, 7:20/mi, HR 164, w/ 2 mile warmup, 2 x 4 miles @ MP w/ 5 min rest, 2 mile cooldown & stretching. Ugh. A gorgeous day with sun and decent temps. Too bad my legs felt so dead and this workout was such a butt kicker. First 4 mile @ MP section was in 7:24 (up), 7:38 (up), 6:47 (rolling), 6:13 (down). I was ready to quit right there. My legs were tired and I was working way harder than I should've been for the last couple of miles. After regrouping during the 5 min rest period, I went into the second 4 mile @ MP section and ran those in 6:29 (down), 6:29 (down), 6:31 (down), and 6:41 (rolling). The last 2 cooldown miles were a real slog. Compared to the last time I ran this workout in a marathon taper (3.18.2010), this plain sucked. Time to wad this memory up and throw it away. |
| NB 860 - Black Miles: 13.04 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tired. Took advantage of taper and decent weather to cross-train. Mowed half the lawn. |
| 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 | | 48.37 | 8.00 | 0.00 | 3.88 | 60.25 |
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| NB 760 Miles: 16.09 | NB 860 - Black Miles: 24.10 |
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| Night Sleep Time: 59.00 | Nap Time: 0.00 | Total Sleep Time: 59.00 | |
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