| 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 | | 42.00 | 6.00 | 0.00 | 0.00 | 48.00 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 15.00 | Adrenaline 8 (Green) Miles: 21.00 |
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| Night Sleep Time: 52.50 | Nap Time: 0.00 | Total Sleep Time: 52.50 | |
| | 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 easy miles (last 0.5 moderate) in 48:02, 8:00/mi, HR 150, 8 x 8 sec hill sprints, 1.5 mi cooldown walk w/ dogs, PU/Crunch ladder, Myrtl, & stretching. Partly sunny and pleasant (63F). Legs & back aches from pulling up sod yesterday. Kept the effort pretty easy, except for the last 0.5 when I tried to slip under the 8 min/mi pace (unsuccessfully). Shouldn't have tried but I get compulsive about coming in under 8 min miles. First hill sprint was tough....left hip really hurt when loaded, but 2-8 were fine. Extra long cooldown walk w/ dogs since the day was so nice....plus, I'm avoiding the auto-mechanic work I need to do on the Saab. Off to do that now.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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LM/LL warmup, 7 miles in 55:48, 7:58/mi, HR 155, w/ 8 x 30 sec Fartleks, 1 mi cooldown walk w/ dogs, McM L2 Core & stretching. Sunny and warm (78F). Fortunately, I've retained some of my acclimation to heat despite our recent cool/overcast trend. Hamstrings, back and neck all felt stiff and sore today from the ~6 hours it took me to replace the clutch cable in the saab yesterday (who knew leaning over the engine compartment wrestling with a couple pieces of rebar to lever the clutch open long enough to split the new cable end into the holder would strain your hamstrings?). Once I got warmed up, felt pretty good. The fartleks felt really good and went over a variety of terrain. I was getting tired by the last couple though....could really feel it in my hip flexors, so I was glad to be done at 7. Despite feeling some pain (again) during some of the core workout, I'm optimistic that as I increase mileage and intensity, I haven't triggered an injury relapse.
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| Brooks T3 Racer (Red) Miles: 7.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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LM/LL warmup, 9 miles in 1:11:47, 7:58/mi, HR 164, PU/Crunches ladder, Myrtl & stretching. Sunny and hot (84F). Felt much hotter on the run....got a late start. Tired legs didn't get any better and by the turnaround, I was ready to be done. Probably a moderate effort overall given the tiredness, heat, and distance. Skipped the cooldown walk w/ dogs since it was hot, the dogs looked hot, and they'd already spent plenty of energy at the vet today (as did I). Left hip is tight and giving me issues.....I need to find more good hip stretches. It's starting to pop often and loudly.
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| Adrenaline 8 (Green) Miles: 9.00 |
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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 miles easy 50:26, 8:24/mi, HR 154, 8 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, stretching. Sunny & hot (84F). Managed to wake up 30 minutes late today by sleeping thru turning off my alarm, so definitely time for a *real* easy day. No 8 minute guy chasing for me. Legs tired and appreciated the break, as did my left hip. First couple of hill sprints were closer to stumbles, but legs woke up for the last 6 and felt good. Skipped core workout today to give more of a break.
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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 | 2.00 | 0.00 | 0.00 | 8.00 |
| LM/LL warmup, 8 miles in 1:02:41, 7:50/mi, HR 162 (first 6 easy, last 2 moderate in 6:49 (down), 7:38 (up)), 1 mi cooldown walk w/ dogs, light stretching. Sunny and warm again (78F). Last 2 miles were a bit tough because I was out in direct sun, but felt good for most of it. Skipped core work again.....lack of motivation. Tomorrow is off day, so I'll try to get back on the core workout horse then.
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| Brooks T3 Racer (Red) Miles: 8.00 |
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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 | 4.00 | 0.00 | 0.00 | 12.00 |
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LM/LL warmup, 12 miles in 1:26:13, 7:50/mi, HR 164, first 8 mi easy, last 4 moderate in 7:01 (down), 7:58 (up), 7:55 (up), 6:58 (down). 1 mi cooldown walk w/ dogs, PU/Crunch ladder, Myrtl & stretching. Late start today (~ 3:30 pm) as I slept in late and had to do some running before stores closed. Felt okay the first 4 miles or so and then started to tire early. Uh oh. Eased off a bit on the next 4 (downhill), took a quick water break, then got into the moderate section. Once I got going, not too bad, but I was ready for it to be over at 12. Small garmin glitch lost a mile somewhere, but got the totals right. After about 15 minute, my left hip started hurting on the outside. Got worse quickly, so the dog walking was slower than normal and with a slight limp. Decided on Myrtl instead of the hard core workout day I'd planned, and will hit with the roller tonite. Seems like if I take a down day, things can get worse with the danged hip quickly. Seems obvious it's still not quite right, but I don't know what to do to make it right, and the doctor doesn't seem to either.....
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| Adrenaline 8 (Green) Miles: 12.00 |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.00 | 6.00 | 0.00 | 0.00 | 48.00 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 15.00 | Adrenaline 8 (Green) Miles: 21.00 |
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| Night Sleep Time: 52.50 | Nap Time: 0.00 | Total Sleep Time: 52.50 | |
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