| 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 | | 53.13 | 0.00 | 5.00 | 0.00 | 58.13 |
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| Night Sleep Time: 59.50 | Nap Time: 0.75 | Total Sleep Time: 60.25 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 41:16, 7:30/mi, HR 144. A gloriously long night's sleep. Still can't believe how fortunate I was with yesterday's weather.....this morning it was back to sunny and warm (68F). Felt just fine today.....no residual soreness or even tiredness (sleep must've helped). 42 days until the marathon. Adrenaline 8 - 533.18 miles. |
| Night Sleep Time: 11.50 | Nap Time: 0.00 | Total Sleep Time: 11.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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5.5 miles in 41:51, 7:36/mi, HR ?. Sunny and warm (72F). HR monitor died, so I'm guessing it's the 3 year battery that's finally given up. Legs felt very tired today, strangely enough. I figured after feeling good yesterday they'd be okay today. Perhaps the 11.5 hours of sleep Saturday evening had them feeling good yesterday, but the measley 8.5 hours of sleep last night left them worn out? Could also be that I wore my shoes with orthotics today, which definitely weigh more. But since I've had a couple of "shin splint sensations" the last couple of weeks that I've ignored (successfully), I feel like it's smart to wear them every once in a while to give my feet/legs a break. Adrenaline 8s (Blue) - 317.43 miles. 4 miles in 29:54, 7:28/mi. Shady and warm (78F). Legs still tired but managed a decent run. Drills and core exercises afterwards. Adrenaline 8s (Blue) - 321.43 miles. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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6.5 miles in 47:22, 7:17/mi. Sunny and warm (74F). Legs felt good...only a hint of tiredness, unlike yesterday. Pace felt easy but fast....no HR monitor so relied on internal signals and breathing to determine effort. We'll see if my second run today is more tempered. Asics 2130 Blue - 90.76 miles. 4 miles in 29:11, 7:17/mi. Shady and warm (80F). Legs still felt good and wanted to go. Asics 2130 Blue - 94.76 miles. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles in 1:07:12, 7:28/mi, HR 156. Warm (70F) and sunny. Legs tired from post-run workout yesterday. Felt okay for first 5 miles but then died and the slog was on. Adrenaline 8 (Yellow)
| 533.18 542.18 miles | | Adrenaline 8 (Blue) | 94.76 miles | | Asics 2130 (Blue) | 321.43 miles | | NB 903 | 94.51 miles |
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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 | | 11.96 | 0.00 | 5.00 | 0.00 | 16.96 |
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12.96 miles in 1:31:51, 7:05/mi, HR 154. 30 minute warmup, 3.88 mi, 7:43/mi, HR 140. Tempo Run: 5 miles in 31:51, 6:22/mi, HR 172. 30 minute cooldown, 4.08 mi, 7:21/mi, HR 149. | Mile | Time
| Avg HR
| Max HR
| Terrain | | 1 | 6:31 | 168 | 172 | up | | 2 | 6:55 | 173 | 175 | up | | 3 | 6:31 | 173 | 174 | 1/4 up, 1/2 flat, 1/2 down
| | 4 | 5:47 | 172 | 173 | down | | 5 | 6:06 | 172 | 173 | down |
Overcast, light rain and foggy (55F). Out a bit early today in order to get workout since today will be busy with prepping for travel tomorrow. Goal was to keep the average pace (6:22/mi) for the Tempo miles in my new Tempo Range (6:08 - 6:24/mi), figuring it'd be in the low end given the terrain. Out and back course, uphill for the first half, downhill the second half. Although mile 3 was a bit slow, given the long climb outbound I figured it just took a bit of extra time to recovery sufficiently to take advantage of the flat/downhill. Definitely worth more than a flat effort and one of the better Tempo runs I've ever managed...finally felt hard but controllable (unlike my previous hard but, well, hard Tempo runs). Plus, the Tempo portion was an unofficial 8K PR for me...another sign things are coming along nicely. 4 miles in 30:34, 7:38/mi, HR 142. Not much of a break between runs today....stuff to do before tomorrow's flights. Uneventful.
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Adrenaline 8 (Yellow)
| 542.18 miles | | Adrenaline 8 (Blue) | 321.43 325.43miles | | Asics 2130 (Blue) | 105 miles | | NB 903 | 94.51 107.47 miles |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unscheduled off day today. Spent all day traveling back east for a wedding and couldn't spare the shortened sleep to get a run in. Plus, been feeling a bit tired last few days, so an off day probably wouldn't hurt. |
| Night Sleep Time: 6.00 | Nap Time: 0.75 | Total Sleep Time: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.67 | 0.00 | 0.00 | 0.00 | 6.67 |
| 6.67 miles in 51:22, 7:42/mi, HR 143. Pushed back today's FFLR until tomorrow. Today is my cousin's wedding and all day was spent traveling to, attending, and finally returning from said event. Early run with my brother (Aaron) around my parent's neighborhood. Felt harder than it should've for the first 5 miles but finally got a touch easier. I'm thinking the travel, time change, and missed sleep are all conspiring to make things tough. Adrenaline 8 (Yellow)
| 542.18 miles | | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | 105 111.67miles | | NB 903 | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.13 | 0.00 | 5.00 | 0.00 | 58.13 |
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| Night Sleep Time: 59.50 | Nap Time: 0.75 | Total Sleep Time: 60.25 | |
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