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Week starting Aug 30, 2009

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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.

Favorite Blogs:

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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
31.504.500.000.0036.00
NB 904 Miles: 12.00Adrenaline 8 (Green) Miles: 24.00
Night Sleep Time: 42.50Nap Time: 0.00Total Sleep Time: 42.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM/LL warmup, 8 mi in 1:03:42, 7:56/mi, HR 160, w/ 8 x 1 min Fartleks, & stretching.

70-ish & 100% humidity.  At least I avoided the rain.  Moved to early morning runs while on travel for work...ugh.  Fartleks went well, but easy pace was slow due to...travel? time of run?  extra gravity?

NB 904 Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

LM warmup, 6 mi easy+ run in 45:28, 7:34/mi, HR 153, stretching.

A nice morning...65F & pleasant.  Ran with a co-worker (Jim) so we wound up pushing the pace a bit.  Fortunately, it's a recovery week and tomorrow is only a 4 miler, so when my legs are toast later today, I won't be dreading tomorrow morning too badly.

Adrenaline 8 (Green) Miles: 6.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

LM/LL warmup, 4 miles easy in 32+ min, 8:15-ish/mi, 9 x 8 sec hill sprints, & stretching.

Legs feeling the effects of running in VA, despite the recovery week. 

NB 904 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.000.008.00

LM warmup, 8 miles in 1:04:08, 8:01/mi, HR 134, last 2.5 miles moderate, & stretching.  

Ran w/ Jim.  First 5.5 miles at very easy pace which still felt less than easy.  Accelerated for last 2.5 and felt okay (better than I'd expected) to finish the last 2 miles in 7:17 & 6:53.  Flat most of the way.  Tomorrow's a rest day.

Adrenaline 8 (Green) Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

LM warmup, 10 miles in 1:19:03, 7:54/mi, with last 2 moderate (7:19, up) and hard (7:00, up).

Ft. Eustis visiting w/ aunt & cousin.  Warm weather and I didn't feel much like running.  Short break on the course to talk w/ my aunt (out for her own run) and to look at a Huey modified with jet engines on the sides that evidently broke (unofficially) a speed record (~ 313 MPH).  Also a short break between the last 2 miles....effort definitely hit the hard area for the last one.  Later in the day, the drive to PA to visit Mom & Dad.

Adrenaline 8 (Green) Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.504.500.000.0036.00
NB 904 Miles: 12.00Adrenaline 8 (Green) Miles: 24.00
Night Sleep Time: 42.50Nap Time: 0.00Total Sleep Time: 42.50
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