| 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 | | 58.47 | 16.00 | 2.00 | 0.00 | 76.47 |
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| Night Sleep Time: 58.50 | Nap Time: 0.00 | Total Sleep Time: 58.50 | |
| | 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 49:48, 7:39/mi, HR 141. Felt pretty good after yesterday's 24 miler. Felt even better after I ran today....all the kinks worked out and legs felt good. Good enough to do my core workout afterwards. And good enough to overlook the snow on the ground this morning....again.
Adrenaline 8 - 134.89 miles. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1:01:13, 7:39/mi, HR 152. Perfectly timed run avoided the rain before and hail after so I enjoyed the sun and pleasant temps, albeit with some winds. Ran the local trails to add some additional hills to my training. 5 total loops with ~ 150' incline in 0.2 miles with some extra mileage after the first along the hillside and the to and from portion. Not a true hill workout but just getting accustomed to more rolling terrain and frankly to build confidence after my disappointing last race. Interestingly, the total elevation change for this run is only about 200' short of that for my upcoming marathon, which is reassuring. Felt really good running today...the kind of day you hope for while racing. Asics GT 2120 - 281.68 miles.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in 1:06:20, 7:22/mi, HR 155. Call it a medium run, still in the easy range but a tad more aggressive than normal. Felt yesterday's hilly route in my legs. Core exercises afterwards. Tomorrow must be easy. Brooks Adrenaline (Yellow) - 532.93 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in 1:07:17, 7:28/mi, HR 155. Not as easy as I'd like it to have been. Not sure why I have such trouble holding back sometimes...today my legs just seemed to want to GO, despite my hammies being a bit sore from the past couple of days. Hope this was easy enough to be ready for my hard workout tomorrow. Adrenaline 8 - 143.89 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 | | 7.47 | 10.00 | 0.00 | 0.00 | 17.47 |
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17.47 miles in 2:09:02, 7:23/mi, HR 158. 30 minute warmup, 3.67 miles, 8:09/mi, HR 139. 10 miles @ GMP, 7:54/mi, HR 170. 30 minute cooldown, 3.8 miles, 7:54/mi, HR 151. First of three workouts changed in order to get more time running at GMP. I felt going in that this would be a hard one. Kept the warmup extremely easy in an effort to conserve energy I knew I'd need in the 10 mile GMP stretch. I was aiming to average 6:50/mi over the GMP portion, which was tricky since the first 3 miles were uphill, next 5 downhill, and last 2 uphill. Splits were 7:11, 7:21, 7:13, 6:30, 6:25, 6:35, 6:43, 6:41, 7:06, 7:13. The mile pairings were 1/6, 2/5, 3/4, 7/10, 8/9, so the averaged paces for each segment were 6:53, 6:49, 6:51.5, 6:58, 6:53.5. This workout was hard and confirmed my fears.....I sorely need practice running at my GMP. This run was downright hard and I didn't even manage to average my goal pace. We shall see how the next two runs that incorporate MP running go. Tomorrow will *definitely* be an easy day.
Asics GT 2120 - 299.15 miles. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(4) |
| | 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 51:32, 7:55/mi, HR 142. Beautiful day to run. Definitely felt yesterday's run in my legs so an easy pace throughout. Resting for tomorrow's Fast Finish Long Run. Brooks Adrenaline (Yellow) - 539.43 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 | | 12.00 | 6.00 | 2.00 | 0.00 | 20.00 |
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20 miles in 2:25:35, 7:16/mi, HR 158. Fast Finish Long Run with first 12 at easy pace and increasing over last 8 to average marathon goal pace. Last 2 aimed for 10K effort and super fast finish. First 12 miles averaged 7:34.5/mi. Last 8 averaged 6:57.6/mi. Last 2 averaged 6:40/mi. Still feeling the effects of Thursday's long marathon pace run in my legs so I knew today would be difficult. First 12 were up and down Scott Turner so a total of ~ 800' elevation loss & gain. Last 6 were 3 miles uphill (350'), 4 miles downhill (425'), and 1 mile uphill (75'). Tough going first four miles, settled into a decent easy pace and felt okay through 12. Sunny day that got much warmer than usual (55F in the shade by midpoint), so hydrated every 2-3 miles with Powerade or water. Took in a GU at ~ mile 8, which didn't sit well and caused stomach cramps later. Took in a Accelerade Gel at ~ 16 which went down much easier but with previous stomach distress it got a bit worse. Managed to keep close to MP but not quite for 6 of last 8, then managed to get down to 30K race pace for last 2 but just barely. Hard run on the hills still feeling a bit tired and beat-up from Thursday in some warmer weather, so I'm satisfied with the effort. Adrenaline 8 - 163.89 miles. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.47 | 16.00 | 2.00 | 0.00 | 76.47 |
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| Night Sleep Time: 58.50 | Nap Time: 0.00 | Total Sleep Time: 58.50 | |
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