| 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 | | 40.70 | 0.00 | 0.00 | 0.00 | 40.70 |
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| Night Sleep Time: 56.00 | Nap Time: 1.50 | Total Sleep Time: 57.50 | |
| | 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 49:47, 7:40/mi. Thunderstorms and a tornado warning after work drove me to the treadmill. Hot and sweaty run but I felt decent unlike most treadmill runs. It's obvious how much faster I'm running now versus months ago on the treadmill, but I let my brain accept the fact that it was okay and things went well. Brooks Adrenaline (Yellow) - 587.93 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:43, 7:26/mi, HR 150. Switched to morning runs this AM. Windy and stormy looking but not bad to run in. Probably a bit aggressive on the pace to get out of the winds. Brooks Adrenaline (Yellow) - 591.93 miles.
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| 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 | | 11.71 | 0.00 | 0.00 | 0.00 | 11.71 |
| 11.71 miles in 1:28:04, 7:31/mi, HR 158. 30 minute warmup, 3.82 mi, 7:51/mi, HR 147. Fartleks (Cruise Intervals): 5 x 4 min on, 90 sec off. 30 minute cooldown, 3.82 mi, 7:45/mi, HR 157. | Fartlek | Pace
| Distance
| Avg HR
| Max HR
| 1
| 6:11
| .65
| 169
| 180
| 2
| 6:11
| .65 | 172
| 180
| 3
| 6:07
| .65 | 175
| 181
| 4
| 6:08
| .65 | 175
| 181
| 5
| 6:09
| .65 | 175
| 180
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Target pace for Cruise Interval fartleks was 6:07-6:12/mi. Repeats went well...hard but felt pretty good throughout most of them. Extra sleep although somewhat fitful helped. Aiming for 8.5-9 hours sleep the rest of the week, if possible. Asics GT 2120 - 379.62 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36:01, 9:00/mi, HR 132. Easy paced recovery run with a co-worker. Brooks Adrenaline (Yellow) - 595.93 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 | | 5.49 | 0.00 | 0.00 | 0.00 | 5.49 |
| 5.49 miles in 43:22, 7:53/mi, HR 152. 15 minute warmup, 10x 20 sec Strides w/ 1 min rest. 15 minute cooldown. Staying near the Norfolk, VA airport tonight to catch an early flight back home...very few places to run so I ran in circles around large parking lots. Warm and very muggy. Followed by a completely disgusting meal that I only half ate when an employee wound up spraying me while cleaning some kitchen utensils. Enough said. Stopped on the way back to fuel up the rental and grabbed some fruit and some juice to salvage what was supposed to be dinner. Asics GT 2120 - 385.11 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:15, 7:51/mi, HR 162. Long day of flying to return home. Arrived to record high temps and boy, did I feel it on my nice light 5 mile run....this is absolutely crazy and I've got my fingers and toes crossed that the heat breaks by Sunday or I'll be lucky to finish without suffering from a heat related illness. Brooks Adrenaline (Yellow) - 600.93 miles.
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| Night Sleep Time: 5.50 | Nap Time: 1.50 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 33:21, 8:20/mi. Ran at 7:30 am and it was already hot in the sun. By this afternoon it was 89F in the shade. This is crazy. Now questioning my sanity on choosing a May marathon.....who would've thought this would happen. Oh well....at least I'm feeling better after some good rest and am staying well hydrated. Even mowed the lawn which was a beast. Tomorrow's the big day. Asics GT 2120 - 389.11 miles.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.70 | 0.00 | 0.00 | 0.00 | 40.70 |
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| Night Sleep Time: 56.00 | Nap Time: 1.50 | Total Sleep Time: 57.50 | |
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