| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| Adrenaline 8 (Green) Miles: 8.00 | Bike (Not A Shoe) Miles: 20.80 | NB 903 Miles: 4.00 | Brooks T3 Racer (Red) Miles: 4.00 |
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| Night Sleep Time: 62.50 | Nap Time: 0.00 | Total Sleep Time: 62.50 | |
| | 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 31:49, 7:57/mi, HR 172. Partly cloudy and pleasant (62F). First 4 mile/30+ minute run in months! Felt pretty good running today, not as labored even with the added distance. Some notes: - Noticed some right shin 'discomfort' as soon as I started running, again with my Adrenalines. Has my form changed that significantly that I now have a whole new set of muscle pains to deal with?
- When I start to tire, my hips start to swing instead of staying parallel to my direction of travel. Basically, I start twisting my body to help move my active leg forward. Focusing on keeping my knees straight (and apart) has gotten easier, so now I'm onto keeping my hips aligned.
- By keeping my hips aligned, I notice my hip flexors tiring more. My hip abductors too.
Followed up with a through core workout, stretching, and icing. Once again, the adductor work hurt pretty badly at first but then eased significantly. The butterfly stretch hurts at first too, but I'm significantly more flexible and have effectively moved the pain point to a more stretched position. So while the pain remains, it *seems* like I'm able to deal with it better and better with each passing week.
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| Adrenaline 8 (Green) Miles: 4.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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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 |
| Off running day. After getting the bike prepped yesterday, decided to crosstrain a bit today. 8.8 bike miles in 34:51, 3:57/mi, HR 156. Could barely walk afterwards and my left hamstring is still complaining a bit. Hmmmm.....perhaps I overdid it a tad? |
| Bike (Not A Shoe) Miles: 8.80 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | 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 31:43, 7:55/mi, HR 170. Sunny and breezy (69F). Nice and easy with 10 accelerations (6 uphill, 2 downhill, 2 flat). HR doesn't reflect it, but easy is slowly becoming easy again. Plenty of core exercises and stretching afterwards. | |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 31:53, 7:58/mi, HR 171. Sunny and warm (74F). Thankful for the self-generated breezes on the downhill stretches. |
| Brooks T3 Racer (Red) Miles: 4.00 |
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recovery/cross-training day. 12 mile bike ride in 47:58, 15.0 mph, HR 152. Core exercises and stretching schedule for this evening.
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| Bike (Not A Shoe) Miles: 12.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 32:13, 8:03/mi, HR 171. Sunny and hot (78F). Scorcher for this part of the country (when I'm sweating walking in the shade, it's a scorcher). Easy pace was tough because of the heat, especially in the exposed sections. 10 accelerations, 5 uphill, 2 flat, 3 downhill. Missed the core workout yesterday, so off to do it now. |
| Adrenaline 8 (Green) Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 28 mile easy bike ride with Dianna. Sunny and hot (84F). Decided to stick with cross-training today as my left knee hurt after some of the core work yesterday. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| Adrenaline 8 (Green) Miles: 8.00 | Bike (Not A Shoe) Miles: 20.80 | NB 903 Miles: 4.00 | Brooks T3 Racer (Red) Miles: 4.00 |
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| Night Sleep Time: 62.50 | Nap Time: 0.00 | Total Sleep Time: 62.50 | |
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