| 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 | | 45.69 | 6.00 | 0.00 | 4.48 | 56.17 |
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| Adrenaline 10 Miles: 13.51 | NB 769 Miles: 12.61 | NB 905 Miles: 10.00 | Rockridge GT Miles: 20.05 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 |
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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 | | 7.03 | 0.00 | 0.00 | 4.48 | 11.51 |
| 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 |
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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 | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
| 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. | |
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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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 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? | |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 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. | |
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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 | | 20.05 | 0.00 | 0.00 | 0.00 | 20.05 |
| 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 |
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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 | | 45.69 | 6.00 | 0.00 | 4.48 | 56.17 |
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| Adrenaline 10 Miles: 13.51 | NB 769 Miles: 12.61 | NB 905 Miles: 10.00 | Rockridge GT Miles: 20.05 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
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