| 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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| Adrenaline 8 (Green) Miles: 10.00 | NB 904 Miles: 10.00 | Brooks T3 Racer (Red) Miles: 5.00 | Bike (Not A Shoe) Miles: 16.00 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:25, 7:53/mi, HR 160. Partly sunny and pleasant (68F). Tired from yesterday's yardwork and could feel it in the first couple of miles. Effort stayed pretty easy otherwise. Core workout and stretching afterwards. |
| Adrenaline 8 (Green) Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:39, 7:56/mi, HR 170. Sunny and warm (71F). Easy with 12 accelerations (6 uphill, 3 flat, 3 downhill). 2nd day in a row I've felt really tired all morning. Plenty of sleep and no workout yesterday, so I'm not sure why. On the good news front, I've officially been kicked out of Physical Therapy. Although we didn't meet all of the objectives (i.e. get rid of injury pain completely), most are complete and at this point, I'm pretty much doing all the exercises at home anyway. Guess they didn't like me dragging down their stats :). Whatever the case, it's still a good sign.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:46, 7:57/mi, HR 170. Sunny, warm (78F) and breezy. Not quite as tired as yesterday despite lousy sleep last night. Decided on 5 instead of 4. Kept the effort easy and turnover high, which made the run easier the first couple of miles, but started getting tired at mi 3. Finished up with a fast 0.1, then the Mrtyl routine and stretching. |
| Brooks T3 Racer (Red) Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles in 40:31, 8:06/mi, HR 171. Hot and sunny (84F). Temps forced a slower pace today. Legs got tired early and I actually walked a few steps in the last mile. Probably more the heat than anything, but perhaps also the mileage increase.
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| Adrenaline 8 (Green) Miles: 5.00 |
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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 |
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Decided to crosstrain today due to some significant tiredness from the last 3 days of running and the heat outside (better breezes on a bike). 16 cycling miles in 59:12, 3:41/mi, HR 156. Sunny and hot (87F). Hope it's cooler tomorrow!
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles in 38:18, 7:39/mi, HR 169. Sunny and hot (80F). Extra sleep really helped recharge my batteries. Even in the heat, the pace felt decent until late in the run after all the accelerations. 12 accelerations, 6 uphill, 3 flat, and 3 downhill. Passed another runner on the road whom I didn't recognize....he was moving pretty fast on the downhill as I was headed uphill....wonder if he's just visiting the area or if there's a new resident in the area.
Followed up with the core workout I was supposed to do Thursday, then some stretching. Also, added warmup Lunges to the routine.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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| Adrenaline 8 (Green) Miles: 10.00 | NB 904 Miles: 10.00 | Brooks T3 Racer (Red) Miles: 5.00 | Bike (Not A Shoe) Miles: 16.00 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | |
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