| 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 | | 78.02 | 6.00 | 0.00 | 2.00 | 86.02 |
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| NB 760 Miles: 16.48 | NB 860 - Black Miles: 11.02 | NB 860 - Black #2 Miles: 34.49 | Rockridge GT Miles: 24.03 |
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| Night Sleep Time: 56.50 | Nap Time: 0.00 | Total Sleep Time: 56.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| LM warmup, 8.25 miles in 1:07:57, 8:14/mi, HR 137 & stretching. Rainy. Recovery day today....actually easy to keep the pace and effort easy today, no guilt. Starting to think about lead up races for the Cascade Crest 100. Also starting to try to figure out where and when to do my trail work. | |
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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 | | 9.02 | 0.00 | 0.00 | 2.00 | 11.02 |
| LM warmup, 11.02 miles in 1:27:44, 7:58/mi, HR 149, w/ 3+ mile warmup, 8 x 1/4 mile Hill Repeats (~1:35-1:40) w/ walk/jog down recovery, 3+ mile cooldown & stretching. Day turned sunny and nice. Been a while since I've done hill repeats and still had some soreness in my legs from Saturday.....but they went pretty well. Focused on maintaining good form throughout, even when the legs got tired and the air in my lungs ran out. Not the fastest set I've ever done, but maybe the most productive? Good workout. |
| NB 860 - Black Miles: 11.02 |
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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 | | 14.13 | 0.00 | 0.00 | 0.00 | 14.13 |
| LM warmup, 14.13 miles in 1:51:44, 7:55/mi, HR 150 & stretching. Sunny and warm (60F+). Ran up into Elbe Hills and back. Slow going uphill and legs felt pretty wasted by the halfway point. Managed to beat the 8 minute guy back but not without pushing. Cardio is feeling good. Leg strength and endurance needs a bit of time to catch up. The leap back into 70-80 mile week(s) is putting a load on that's slowing my easy run paces down a bit (and probably my hard workout days too for that matter), but despite a twinge here or there, everything feels good and tired and I know they'll come around stronger for it. All I need to do is hang in there. |
| NB 860 - Black #2 Miles: 14.13 |
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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 | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| LM warmup, 8.23 miles in 1:05:11, 7:55/mi, HR 153 w/ 10 Strides & stretching. Sunny and warm again (63F). Legs still pretty dead but the strides came out okay. The "heat" is taking a toll, but at least I'll acclimate now. Hope I've got a real workout in me tomorrow. Another marathon teleconference at work tomorrow. GI issues have settled the last few days. Hate to declare victory too early, but the antibiotic seems to be working. Wonder what kind of a nasty bug I've had growing in me for months now? | |
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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 | | 6.09 | 6.00 | 0.00 | 0.00 | 12.09 |
| LM warmup, 12.09 miles in 1:32:23, 7:38/mi, HR 156 & stretching. Sunny and warm (67F). 4 miles easy, 6 miles moderate (~ marathon effort, 3 uphill, 1 rolling, 2 downhill w/ 10 sec pauses every 2 miles), 2 miles easy. The heat was something of a factor today. More of a factor was the nice cooling breeze.....it was also a headwind that seemed to shift directions anytime I did. Always a headwind. Surprised this run went as well as it did, considering the poor quality and quantity of sleep last night. |
| NB 860 - Black #2 Miles: 12.09 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
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LM warmup, 8.27 miles in 1:08:11, 8:15/mi, HR 149 & stretching. Sunny and warm (68F). Slow and easy today, not much more than a jog which was tough enough. Unless something goes awry tomorrow, topping 80 miles this week.
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| NB 860 - Black #2 Miles: 8.27 |
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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 | | 24.03 | 0.00 | 0.00 | 0.00 | 24.03 |
| LM warmup, 24.03 miles in 3:35:31, 8:58/mi, HR 143 & stretching. Cloudy & intermittent drizzle (52F). Ran into Elbe Hills and explored some trails. Memorial to Memorial East to Upper Elkspur (E) to Anvil Loop and back out on FR 8. Trails ranged from good condition to muddy to downright gnarly....found myself backtracking to pickup the trail more than once, climbing over or crawling underblown down fir trees, crossing streams, avoiding roots and logging debris. The 4 measley trail miles took quite a while but made the 9 road miles and the 11 fire road miles worth it. Definitely overachieved on the mileage this week....that is good. |
| Rockridge GT Miles: 24.03 |
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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 | | 78.02 | 6.00 | 0.00 | 2.00 | 86.02 |
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| NB 760 Miles: 16.48 | NB 860 - Black Miles: 11.02 | NB 860 - Black #2 Miles: 34.49 | Rockridge GT Miles: 24.03 |
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| Night Sleep Time: 56.50 | Nap Time: 0.00 | Total Sleep Time: 56.50 | |
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