| 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 | | 38.39 | 16.00 | 1.00 | 2.43 | 57.82 |
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| Adrenaline 10 Miles: 30.24 | NB 769 Miles: 13.58 | Rockridge GT Miles: 14.00 |
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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 | | 8.00 | 3.00 | 1.00 | 0.00 | 12.00 |
| 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 |
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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 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. | |
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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 | | 5.81 | 0.00 | 0.00 | 2.43 | 8.24 |
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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.
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| Adrenaline 10 Miles: 8.24 |
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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 | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| LM warmup (10 reps), 7.08 miles in 56:21, 7:57/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching. | |
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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 1:14:32, 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 |
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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 | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 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 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.39 | 16.00 | 1.00 | 2.43 | 57.82 |
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| Adrenaline 10 Miles: 30.24 | NB 769 Miles: 13.58 | Rockridge GT Miles: 14.00 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
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