| 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 | | 66.43 | 0.00 | 0.00 | 1.55 | 67.98 |
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| NB MT 101 Miles: 8.43 | NB 860 - Black #2 Miles: 18.80 | NB 860 - Black Miles: 8.03 | NB 915 Miles: 16.54 |
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| Night Sleep Time: 49.50 | Nap Time: 1.00 | Total Sleep Time: 50.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.13 | 0.00 | 0.00 | 0.00 | 16.13 |
| LM warmup, 16.13 miles in 2:21:29, 8:46/mi, HR 142 & stretching. Sunny and blazing hot. Started at 87F and crawled back inside at 93F (105F heat index), out of water and completely zapped. Finished the last 4 miles on the treadmill in blissful 70F air conditioned comfort. Much worse today as there was little shade and I was running on asphalt or concrete for most of the 12 outdoor miles. That makes 57+ (slow) miles in 3 days. I think tomorrow will be at easy day. Fortunately, the weather is supposed to cool a bit and I only have to survive 4 more runs before I get back home. |
| 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 | | 8.43 | 0.00 | 0.00 | 0.00 | 8.43 |
| LM warmup, 8.43 miles in 1:06:57, 7:57/mi, HR 142 & stretching. Cooler (78F). Welcome relief from the heat. A second run in the MT 101......really like these shoes, but 8 miles is about all my feet can take currently, and that was running on mostly grass/dirt and avoiding pavement/concrete. Legs felt surprisingly good after 57+ miles over the past 3 days. Managed to sneak under the 8 min/mi pace by the end. | |
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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 | | 14.55 | 0.00 | 0.00 | 1.55 | 16.10 |
| LM warmup, 16.05 miles in 2:06:32, 7:53/mi, HR 145 w/ 8 Strides, 8 x 1 min Fartleks, 8 x 30 sec Fartleks. Stretching afterwards. Sunny 78F. A mid-long run. Starting at mile 3, ran strides every half mile for 4 miles. Then alternated 1 min/30 sec fartleks every half mile for the next 8 miles. Then limped the last 2 miles back to the hotel for a cooldown. Legs feel pretty cooked. |
| NB 860 - Black #2 Miles: 16.05 |
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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 | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| 8.03 miles in 1:05:40, 8:11/mi, HR 140 & stretching. Sunny (80F). Still having trouble getting out of first gear. First 2 miles were 8:30s, next 2 8:20s, last four finally into the 7:45-8:05 range. Can't seem to stride out, like all the muscles are tense even when not in the active stage of a stride. I'll try to stretch some more later tonight. |
| NB 860 - Black Miles: 8.03 |
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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 | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| LM warmup, 2.75 miles in 24:15, 8:50/mi, HR 138. Today the mileage and workload hit. Couldn't get out of the 8:30s for the first mile and by the second had slowed to the 9s. Just plain tired. Okay, time to get some rest, fly home tomorrow, and absorb the recent training instead of pushing my luck. |
| NB 860 - Black #2 Miles: 2.75 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up early to fly back home today. Felt like crap by the time I got back home....tired with a travel headache, so even though the weather was beautiful, I took a nap instead of going for a run. |
| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.54 | 0.00 | 0.00 | 0.00 | 16.54 |
| LM warmup, 16.54 miles in 2:23:02, 8:39/mi, HR 142 & stretching. Traded heat, humidity, and no elevation change for cold, wet, and lots of elevation change. Managed a semi-long run and 1500+' of climbing before I started getting too cold. The climbing and descending muscles atrophied from the 2 weeks in flat VA. | |
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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 | | 66.43 | 0.00 | 0.00 | 1.55 | 67.98 |
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| NB MT 101 Miles: 8.43 | NB 860 - Black #2 Miles: 18.80 | NB 860 - Black Miles: 8.03 | NB 915 Miles: 16.54 |
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| Night Sleep Time: 49.50 | Nap Time: 1.00 | Total Sleep Time: 50.50 | |
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