| 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 | | 40.50 | 5.50 | 0.00 | 0.00 | 46.00 |
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| NB 904 Miles: 17.00 | Brooks T3 Racer (Red) Miles: 12.00 | Adrenaline 8 (Green) Miles: 17.00 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.50 | 0.00 | 0.00 | 9.00 |
| LM/LL warmup, 9 miles in 1:11:15, 7:55/mi, HR 155, first 6.5 miles easy, last 2.5 miles moderate: 3:35 (down), 7:01 (down), 7:48 (up), 1 mi cooldown walk w/ dogs, McM Core L2, and stretching. Cloudy w/ sunbreaks and humid (70F). First few miles very easy, last moderate miles felt pretty good but started tiring towards the end. Felt good during run, some pain during core/stretching.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM/LL warmup, 6 miles easy in 48:26, 8:04/mi, HR 155, 6 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, PU/Crunches ladder, Myrtl, and stretching. Overcast & humid (70F). A couple of twinges from the hamstring attachment during the run, but post run hip/groin was definitely bugging me.
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| Brooks T3 Racer (Red) Miles: 6.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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LM/LL warmup, 7 easy miles with 8 x 20 sec Fartleks in 56:00, 8:00/mi, HR 158, 1 mi cooldown walk w/ dogs, McM Core L2, and stretching. Overcast with some misting (68F). Felt better today, no pain during run or even Fartleks (was ready to punt if pain had manifested today). Some during exercises & stretching, but seemed like it was back to normal. Focused on keeping deep core muscles active during the run, which may have helped. Or maybe it was the stability shoes. Or maybe just Tuesday.
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| Adrenaline 8 (Green) Miles: 7.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM/LL warmup, 8 easy miles (2nd half easy+) in 1:03:58, 7:59/mi, HR 153, PU/Crunches ladder, Myrtl, & stretching. Overcast, humid, and rainy (63F). First half kept the effort very easy in the cool but muggy weather. Started picking up the pace on the downhill return, but when the skies opened up at mile 5, I found myself picking up the pace more. Then I got it in my head to catch the 8 minute guy, which I did.....barely. Last couple of miles I could feel my left hip flexor complaining, but by keeping my deep core activated, things were fine. Been attacking the leg/hip/glutes with the roller the last couple of days and that's helped, so I need to keep it up. This week will be a pretty significant mileage bump.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM/LL warmup, 6 mi easy run in 47:51, 7:58/mi, HR 152, 6 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, stretching. Cloudy and cool (63F). Tired but once I got going felt okay. Didn't have quite the normal pep in the hill sprints....maybe some mental caution imposed since I felt tired today. Everything felt okay, aside from the odd pain here or there. Like the spot high on the right lateral quad that is tender to the touch. Huh? Took a day off from core workout.
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| Brooks T3 Racer (Red) Miles: 6.00 |
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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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| LM/LL warmup, 10 miles in 1:17:53, 7:47/mi, HR 161 with last 3 miles moderate (7:01 down, 6:59 down, 7:29 up), 1 mi cooldown walk w/ dogs, McM Core L2, and stretching. Took yesterday off because I was pretty worn out. Shifted schedule to the left 1 day so long runs are now on Saturdays, which makes Fri a normal off day. Felt good running today....no pain or twinges, but pain was back during core work. Off to work in the yard.
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| Adrenaline 8 (Green) Miles: 10.00 |
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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 | | 40.50 | 5.50 | 0.00 | 0.00 | 46.00 |
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| NB 904 Miles: 17.00 | Brooks T3 Racer (Red) Miles: 12.00 | Adrenaline 8 (Green) Miles: 17.00 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | |
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