M'kay

Week starting Jun 13, 2010

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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.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.01	0.00	0.00	4.15	33.16

NB 769 Miles: 11.00	Asics 2150 Miles: 22.16

Night Sleep Time: 31.00	Nap Time: 0.00	Total Sleep Time: 31.00

Sun, Jun 13, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

No running today. More family visits. Very very hot....it was 93F *inside* the house at the hottest point of the day. We all just tried to think cool thoughts. The trip to lunch in the air-conditioned car was the best.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Mon, Jun 14, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.85	0.00	0.00	4.15	11.00

LM warmup (10 reps), 11 treadmill miles in 1:18:34, 7:09/mi, w/ 3 mile warmup (23:17), 6 x 4 minutes on (5 @ 5:46/mi, 1 @ 5:42/mi), 2 minutes off, 3 mile cooldown. PU/SU/Leg ladder & stretching.

Still far to hot outside to get in a quality workout so it was treadmill or nothing. Nothing was wayyyy to attractive, but I managed to get it done. A bathroom break after repeat #1 (can't wait to get back home and on a normal workout schedule) but 2-6 were on schedule. Looking back, this is quite a lot of speedwork in one session, so I'm sure I'll sleep well tonight. Only bad news...my left foot is killing me (PF).

NB 769 Miles: 11.00

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50

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Tue, Jun 15, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

LM warmup (10 reps), 14 miles in 1:49:58, 7:51/mi, HR 153, & stretching.

Warm (82F) with a breeze getting cooler throughout the run. Compared to previous days, it was downright cool. Got progressively tired throughout this run to where it got pretty tough towards the end just to move the legs but kept the pace under 8/mi. Ran an overpass to get a smallish hill in. Glad to have it in the bank.

Asics 2150 Miles: 14.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Wed, Jun 16, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.16	0.00	0.00	0.00	8.16

LM warmup (10 reps), 8.16 miles in 1:02:26, 7:39/mi, HR 153, & stretching.

Warm and very humid (mid 80s). Thunderstorms moving through the area so at least it was cloudy. Tired today.

Asics 2150 Miles: 8.16

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.01	0.00	0.00	4.15	33.16

NB 769 Miles: 11.00	Asics 2150 Miles: 22.16

Night Sleep Time: 31.00	Nap Time: 0.00	Total Sleep Time: 31.00

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