| 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 | | 43.50 | 4.50 | 0.00 | 0.00 | 48.00 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 13.00 | Adrenaline 8 (Green) Miles: 23.00 |
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| Night Sleep Time: 50.00 | Nap Time: 0.00 | Total Sleep Time: 50.00 | |
| | 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 in 48:44, 8:07/mi, HR 153, 8 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, McM Core L2, & stretching. Overcast and pleasant (62F). Taking the roller to my hip last night hurt badly but did wonders....felt pretty decent today. Unfortunately, still enough pain when I turned while lying down to make sleeping difficult, so pretty restless night. Better today, so I decided to try 6 miles easy and had no troubles. The 8 sec hill sprints were unspectacular....took the first 4 to get my legs out of the molasses they were evidently soaking in and then the next 4 were just okay. But a workout complete is a good workout.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 |
| LM/LL warmup, 7 miles in 55:18, 7:54/mi, HR 157, w/ 8 x 45 sec Fartleks. 1 mi cooldown walk w/ dogs, Myrtl and stretching. Sunny and pleasant (73F). Kept the warmup, cooldown, and recoveries easy and wound up with nice strong Fartlek repeats (all in the mid 5s to low 6s, depending on the terrain). Not too taxing either. Hip felt good today, but need to attack with the roller later to keep it that way.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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LM/LL warmup, 10 miles in ~1:19:08, 7:54, HR 152 Busy day. Late start and stopped 2.3 miles in to talk w/ neighbor about some wood he asked if we'd like removed from our property....wound up getting way off topic and started again about 45 minutes later. Felt pretty good the 2nd half, especially considering the past day's been stressful & with little sleep. Got back in time for the landscape contractor to arrive to discuss an estimate for some work we want done, so no proper cooldown or core work today. Plus, garmin seems to have dumped my data, so stats above are from memory. Garmin decided to return my lost workout to me today (Wed, Aug 26), so the above stats are the correct version.
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| Adrenaline 8 (Green) Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 in 48:06, 8:01/mi, HR 148, 8 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, McM L2 Core workout, & stretching. Still tired and some soreness/tightness from not stretching (or cooling down) yesterday. Hip was tight and complaining the most, but got thru unscathed (short stretch stop at 3 mi mark). Notably, first time in months that groin stretch didn't hurt. Small victories.
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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 | | 5.50 | 0.50 | 0.00 | 0.00 | 6.00 |
| LM/LL warmup, 6 miles in 48:15, 8:02/mi, HR 158, last 0.5 miles moderate in 3:24.5, 0.75 mi cooldown walk w/ dogs, PU/Crunches ladder, Myrtl, & stretching. Sunny and hot (85F). Ugh. Supposed to run 8 total, last 2.5 at moderate effort. First 2 felt good, next 3.5 dragging, started moderate and legs turned to concrete blocks fast. Just wasn't happening today....significant neuromuscular fatigue. Shouldn't be surprised since yesterday's hill sprints weren't spectacular either...a sign of carrying too much fatigue around. So went with Plan B to just survive the 1/2 mile moderate, tomorrow is an off day I *was* going to move Sunday's workout to since I'm flying Sunday, but I'll just take it off instead and if I miss Sunday too, so be it. Next week recovery week so I need to map out the plan and stick with some reductions to get some rest, especially since I'll be traveling.
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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 | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| LM/LL warmup, 13 miles in 1:43:15, 7:56/mi, HR 155, with last 4 moderate in 7:05 (down), 7:54 (up), 7:43 (up), 6:59 (down). 1 mi cooldown walk w/ dogs & stretching. Felt decent thru 8, started tiring but not too bad. Last 4 got steadily tougher but not overly tough...a bit closer to moderate than the last couple of tries. Now into a travel and recovery week.
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| Adrenaline 8 (Green) Miles: 13.00 |
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.50 | 4.50 | 0.00 | 0.00 | 48.00 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 13.00 | Adrenaline 8 (Green) Miles: 23.00 |
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| Night Sleep Time: 50.00 | Nap Time: 0.00 | Total Sleep Time: 50.00 | |
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