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Week starting Oct 03, 2010

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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.

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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
38.3916.001.002.4357.82
Adrenaline 10 Miles: 30.24NB 769 Miles: 13.58Rockridge GT Miles: 14.00
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.001.000.0012.00

LM warmup (10 reps), 12 mile progression run in 1:34:02, 7:50/mi, HR 158, w/ first 4 miles very easy, 4 middle miles easy, last 4 miles moderate to fast & stretching.

Drizzle/clouds plus strong gusty winds.  Took nearly 3 miles to loosen up.  Faster miles at the end eventually getting down to a 10K pace.  Now I'm tired.

Adrenaline 10 Miles: 12.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

LM warmup (10 reps), 6.5 miles in 50:41, 7:47/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching.

Cool (mid 50s).  Took 2 miles to loosen up the legs but then the run went well.  Even managed to find a short hill to do hill sprints on, which felt great.  Some worrisome soreness in the left hip/groin area, but I'm thinking it'll (somewhat counterintuitively) resolve itself as I build mileage like has in the past.  Either that or I'll be out of commission shortly.  We shall see.  

NB 769 Miles: 6.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.810.000.002.438.24

LM warmup (10 reps), 8.24 miles in 1:03:55, 7:45/mi, HR 162, w/ 2 mile warmup, 2 x Drills, 6 x Strides, Ladder 1,2,3,2,1,2,3 w/ equal rest, 2+ mile cooldown & stretching.

Hamstrings very tight during warmup.   Uninspired drills and strides.  1 & 2 minute repeats went very well & 3 minute okay (last one was rough).  Cooldown slog to the end.  Really need to get my leg muscles loosened up.

Adrenaline 10 Miles: 8.24
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

LM warmup (10 reps), 7.08 miles in 56:21, 7:57/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching.

NB 769 Miles: 7.08
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

LM warmup (10 reps), 10 miles in 1:14:32, 7:27/mi, HR 162, w/ 2 mile warmup, 6 Steady State miles (7:01, 7:21, 7:16, 7:05, 7:04, 6:51), & 2 mile cooldown.  Stretching.

Tired today.  Last workout before heading home. 

Adrenaline 10 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

LM warmup (10 reps), 14 miles in 1:49:54, 7:49/mi, HR 160, with 2nd half moderate effort & stretching.

Back home.  Cool and drizzly.  Back into the hills....slow heading up, pushed on the way back down.   

Rockridge GT Miles: 14.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.3916.001.002.4357.82
Adrenaline 10 Miles: 30.24NB 769 Miles: 13.58Rockridge GT Miles: 14.00
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00
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