| 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 | | 47.66 | 6.00 | 3.79 | 1.81 | 59.26 |
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| Night Sleep Time: 54.50 | Nap Time: 0.50 | Total Sleep Time: 55.00 | |
| | 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 50:19, 7:44/mi, HR 141. Nice and easy. Brooks Adrenaline (Yellow) - 563.93 miles. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles in 40:48, 7:25/mi, HR 149. Short easy run after all-day travel to VA. Legs felt pretty good after being cooped up in airplanes all day, and I've felt worse running on this little sleep. More sleep tonite. Brooks Adrenaline (Yellow) - 569.43 miles.
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| Night Sleep Time: 5.50 | Nap Time: 0.50 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.67 | 0.00 | 0.00 | 1.81 | 10.48 |
| 30 minute warmup, 3.83 mi, 7:50/mi, HR 141. 10 x 1 min on, 1 min off Fartleks. 30 minute cooldown, 3.85 mi, 7:47/mi, HR 163. Total: 10.48 mi, 7:37/mi, HR 157.
| Fartlek | Pace
| Distance
| Avg HR
| Max HR
| 1
| 5:36
| .18
| 168
| 174
| 2
| 5:39
| .18 | 170
| 178
| 3
| 5:26
| .18 | 173
| 181
| 4
| 5:31
| .18 | 175
| 181
| 5
| 5:30
| .18 | 176
| 183
| 6
| 5:28
| .18 | 174
| 182
| 7
| 5:37
| .18 | 172
| 182
| 8
| 5:29
| .18 | 175
| 183
| 9
| 5:22
| .19
| 175
| 183
| 10
| 5:30
| .18 | 173
| 183
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Ran in evening after work in VA all day...warmer than I'm used too and quite a bit warmer although not as bad as feared. At sea level and course was pretty flat throughout. Goal for repeats was sub-5K pace (5:54/mi) and I hit those times pretty easily. Looking back I was probably hammering a bit hard but the first several felt really good.....fluid form, smooth, almost easy. Later ones were tougher but well manageable. Was worried that the effects of travel and a different work schedule might make this workout poor but no such problems. Asics GT 2120 - 343.13 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 42:52, 7:47/mi, HR 151. Some soreness from yesterday. Ran after work so a bit tired again.
Brooks Adrenaline (Yellow) - 574.93 miles. |
| 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 | | 8.99 | 0.00 | 3.79 | 0.00 | 12.78 |
| 12.78 miles in 1:38:00, 7:40/mi, HR 160. 30 minute warmup, 3.79 mi, 7:54/mi, HR 147. Fartleks: 3 x 8 min on, 3 min off. 3 x 40 sec on, 1 min off. 30 minute cooldown, 3.76, 7:59/mi, HR 161. | Fartlek | Pace
| Distance
| Avg HR
| Max HR
| 1 -8/3
| 6:16
| 1.27
| 175
| 181
| 2 - 8/3
| 6:21
| 1.26
| 178
| 182
| 3 - 8/3
| 6:22
| 1.26
| 175
| 183
| 4 - :40/1
| 5:46
| .12
| 156
| 174
| 5 - :40/1
| 5:54
| .11
| 168
| 174
| 6 - :40/1
| 6:03
| .11
| 164
| 176
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Very warm and humid today made this run difficult. Got to give runners who live in this soup and still run credit. Plus, another run after a long work day. Was trying to stay under 6:20/mi on the 8 minute repeats but was just hanging on for #2 & 3. Asics GT 2120 - 355.91 miles.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 50:00, 7:41/mi, HR 152. Soreness and stiffness didn't recede until about 3 miles into run. Feeling much more beat up than normal this week, despite the reduced mileage. The foreign runs, flat terrain, heat & humidity, work, off-schedule, lack of deep sleep all conspire against a good taper. Hopefully I can pull it together this next week.
Brooks Adrenaline (Yellow) - 581.43 miles. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:26:27, 7:12/mi, HR 155. Fast finish long run: first 6 miles easy and last 6 miles at MP with splits 6:49, 6:50, 6:43, 6:53, 6:42, 6:24 (avg 6:43.5/mi). Ran this evening after another day of travel/work. Weather was a bit cooler and less humid today so things felt a bit easier. Still not completely rested but managed the MP portion better than the last few....some gradual inclines/descents but nothing significant...mostly flat. A pretty decent run all things considered. Asics GT 2120 - 367.91 miles.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.66 | 6.00 | 3.79 | 1.81 | 59.26 |
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| Night Sleep Time: 54.50 | Nap Time: 0.50 | Total Sleep Time: 55.00 | |
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