| 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 | | 31.50 | 4.50 | 0.00 | 0.00 | 36.00 |
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| NB 904 Miles: 12.00 | Adrenaline 8 (Green) Miles: 24.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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?
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| Adrenaline 8 (Green) Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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.
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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 | 2.50 | 0.00 | 0.00 | 8.00 |
| 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.
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| Adrenaline 8 (Green) Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Adrenaline 8 (Green) Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.50 | 4.50 | 0.00 | 0.00 | 36.00 |
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| NB 904 Miles: 12.00 | Adrenaline 8 (Green) Miles: 24.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | |
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