| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| NB 903 Miles: 4.00 | Bike (Not A Shoe) Miles: 30.00 | Brooks T3 Racer (Red) Miles: 8.00 | Adrenaline 8 (Green) Miles: 4.00 | NB 904 Miles: 4.00 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
| | 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 31:38, 7:54/mi, HR 166. Sunny and hot (78F). Another milestone reached....first run where my avg HR was under 170! Today's run didn't feel too bad so I guess things are still getting easier. This is the 8th week of my return to running program and I'm aiming for a total of 20 miles. I think the bicycling sprinkled throughout the week is really helping with boosting my aerobic work....I find it easier to take it easy on a ride versus as run. Core workout & stretching afterwards. | |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross-training day. 14 cycling miles in 1:01:10, 4:21/mi, HR 141. Overcast with intermittent drizzle (61F). Rode up into the state forest lands, so some hills, logging roads and a couple of miles just trying not to wreck on the return downhill. I'm actually enjoying my cross-training days. |
| Bike (Not A Shoe) Miles: 14.00 |
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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 31:07, 7:47/mi, HR 168. Overcast and pleasant (62F). Easy run with 12 short accelerations, 6 uphill, 3 flat, and 3 downhill. Felt pretty good the whole time, so I guess fitness is slowly coming back. I seem to to thrive the day after a cross-training (biking) day, although it's probably too soon to draw a firm conclusion. Core workout & stretching afterwards.
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| 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 |
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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 |
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4 miles in 31:18, 7:49/mi, HR 165. Overcast and cool (61F). Took the dogs for a warmup walk (1+ mi), then the run, then some stretching. Injury site a bit sore during stretching and hip was popping and grinding some today.
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| Adrenaline 8 (Green) Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Crosstraining day. 16 cycling miles in 59:29, 16.2 MPH, HR 154. Cooldown walk with the dogs and some stretching.
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| Bike (Not A Shoe) Miles: 16.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 31:33, 7:53/mi, HR 167. Sunny and warm (77F). Easy effort with 12 accelerations, 6 uphill, 3 downhill, & 3 flat. Still trending in the right direction. Core workout & stretching afterwards. Yesterday's cycling tweaked my hamstring at the upper attachment point. Still getting acclimated to the bike seat, I guess. Used the racquetball on the sore spot for quite a while yesterday evening, with some icing later. I could feel it was still a bit sore today but didn't affect the run at all.
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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 32:00, 8:00/mi, HR 161. Sunny and hot (81F). Took it easy today after a warmup walk with the dogs. Followed up with the Myrtl routine and some stretching. Then a few hours of yardward, including weeding, digging, swinging an axe, and chainsaw wielding. Fun. |
| Brooks T3 Racer (Red) Miles: 4.00 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| NB 903 Miles: 4.00 | Bike (Not A Shoe) Miles: 30.00 | Brooks T3 Racer (Red) Miles: 8.00 | Adrenaline 8 (Green) Miles: 4.00 | NB 904 Miles: 4.00 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
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