| 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 | | 27.80 | 0.00 | 1.50 | 2.49 | 31.79 |
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| Asics 2150 Miles: 22.17 | NB 769 Miles: 9.62 |
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| Night Sleep Time: 35.00 | Nap Time: 0.00 | Total Sleep Time: 35.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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LM warmup (10 reps), 6 miles in 47:42, 7:57/mi, HR 153 & stretching. Downright toasty (79F). After 2 days off to recovery from the 50M on saturday, today was the first day back. The quad soreness is pretty much gone and the calves aren't so tight (or sore) anymore, so I was feeling ready. The first couple of miles were slow....close to 9 & 8.5 minute miles....but things started feeling better towards the end and wound up averaging under 8. First 2 miles were on some soft twisty trails I discovered in a nearby park, but the rest were on the nasty asphalt and concrete. Not the hotel I normally stay at, so running routes pickings are very slim.
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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 | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| LM warmup (10 reps), 8.11 miles in 1:00:22, 7:26/mi, HR 162, & stretching. Warm (82F), cloudy & humid. Some tiredness in the legs and the heat/humidity combo was tough, but otherwise a decent run. | |
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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 | | 4.20 | 0.00 | 0.00 | 2.49 | 6.69 |
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LM warmup (10 reps), 6.69 miles in 49:36, 7:24/mi, HR 157, with 3 mile warmup, 2 x Strides/Drills, Fartleks: 1 x 4 min on @ 5:51/mi/90 sec off. 1 x 2:12 min on @ 6:11/mi. Bathroom break. 2 x 4 min on @ 6:13/mi, 5:56/mi/90 sec off, 56 sec on @ 6:35/mi. PU/SU/Leg ladder (7/7/4) & stretching. Sunny and hot (85F+). Warmup okay, strides/drills okay. Fartleks not so much. First one on was hard but okay. 90 sec rest was probably just too short, as half-way thru the next one I was kaput. Didn't help that I had to make an emergency bathroom stop. Got back out and managed two more....third one was slow but didn't kill me. Fourth one felt like the original by the end. Started a fifth but just didn't have the mental willpower to gut another 2 out, so I chalked it up to the heat, not fully recovered from the 50 miler, and called it a day.
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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 | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| LM warmup (10 reps), 8.06 miles in 1:03:09, 7:50/mi, HR 154. Hot (85F+). Tried to run in as many shady spots as possible but it was still very hot. | |
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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 | | 1.43 | 0.00 | 1.50 | 0.00 | 2.93 |
| 1 mile warmup, 1.5 tempo miles (~ 6:32/mi pace avg), .43 mile cooldown. Quick run after a hot day playing 18 holes of par-3 golf followed by visiting with family. A quick run just to keep the legs on notice that the running will continue in the future. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.80 | 0.00 | 1.50 | 2.49 | 31.79 |
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| Asics 2150 Miles: 22.17 | NB 769 Miles: 9.62 |
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| Night Sleep Time: 35.00 | Nap Time: 0.00 | Total Sleep Time: 35.00 | |
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