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Week starting Aug 22, 2010

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.696.000.004.4856.17
Adrenaline 10 Miles: 13.51NB 769 Miles: 12.61NB 905 Miles: 10.00Rockridge GT Miles: 20.05
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

LM warmup (10 reps), 2.01 miles in 16:52, 8:24/mi, HR 144.

Sunny and warm (78F).  What began as a warmup for a real workout turned into a short easy run.  Felt like garbage, left hip was hurting and just couldn't talk myself into it.  I'm thinking that Sunday's yardwork might've tweaked the hip.  So I bailed. 

Adrenaline 10 Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.030.000.004.4811.51

LM warmup (10 reps), 11.51 miles in 1:33:22, 8:06/mi, HR 166, w/ 3 mile warmup, 2 x Drills, 8 x Strides, 2 sets of 5 x 3 min On, 90 sec Off, 3 mile cooldown & stretching.

Sunny and warm (80F).  Attempt #2 at yesterday's scheduled workout.  Based on my recent training, this workout was completely overambitious.   So it was just a suffer-fest, even with mostly walking recovery intervals.  7 uphill repeats, 2 semi-flat, 1 downhill.  I split it into 2 sets of 5 each in mid-workout, mainly to give myself a bit more recovery time before the second set of 5.  Call it self preservation.  The cooldown was a run-walk-forced-march-back-to-a-water-source.  I'll be feeling this one for a while.

Adrenaline 10 Miles: 11.51
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

LM warmup (10 reps), 6.11 miles in 51:30, 8:25/mi, HR 151, & stretching.

Hot (85F).  Left hip/groin hurting this morning, but it didn't bug me during the run so I guess it was okay.  Perhaps that's because I was slow.  Would have gone for 8 if I'd been feeling it, but was tired and figured 6 was smarter.  What a genius I am. 

NB 769 Miles: 6.11
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

LM warmup (10 reps), 10 miles in 1:12:40, 7:14/mi, HR 164, w/ 2 mile warmup, 6 miles Steady State (7:09, 7:23, 7:28, 7:17 uphill, 6:17, 6:25 downhill), 2+ mile cooldown & stretching.

Krypton was shielded behind clouds today, dropping the temps into the mid 60s but more importantly allowing me to get a decent workout in while not feeling completely sapped.  Unfortunately, Krypton's evil twin brother, Lactose, snuck in on some mac & cheese last night, so today I was dealing with a visit from the Bowel monster, which struck about 3.5 miles into the Steady State portion, causing a not-so-quick-thank-goodness-I-packed-my-emergency-supply-kit-stop-in-the-woods.  After finally vanquishing the Bowel monster, I resumed a steady state that had been feeling very good and finished with some faster-than-normal-because-things-were-feeling-good-must-be-because-I'm-wearing-my-fast-shoes-cooldown-miles.  

When training is going well (or at least better than it has been) and Steady State sessions are on my diet, I typically hate them.  Why?  Because I tend to force a pace rather than an effort and wind up running them too fast/too hard.  Since the pressure to hit paces is off (replaced by pressure to just have a string of good runs for a change), I love 'em.  Isn't perspective amazing? 

NB 905 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

LM warmup (10 reps), 6.5 miles in 51:49, 7:58/mi, HR 150, & stretching.

Mid 60s & pleasant.  Tired this morning, decent recovery run, loosened up last couple of miles to sneak under 8:00/mi average. 

NB 769 Miles: 6.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.050.000.000.0020.05

LM warmup (10 reps), 20.05 miles in 2:53:21, 8:38/mi, HR 152 & stretching.

Partly cloudy and pleasant (upper 50s/lower 60s).  Took a 45 minute break 4 miles in chatting with a neighbor I'd never really met before.  Ran 12 or so on the logging roads, exploring a couple I'd never run before.  Rocky and hilly.  Legs were pretty toasted for the last 8 or so, but I manage to make it back. 

Rockridge GT Miles: 20.05
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.696.000.004.4856.17
Adrenaline 10 Miles: 13.51NB 769 Miles: 12.61NB 905 Miles: 10.00Rockridge GT Miles: 20.05
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00
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