| 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 | | 64.65 | 15.00 | 2.00 | 3.10 | 84.75 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 miles in 48:47, 7:30/mi, HR 145. Body still aching a bit from this past week. Cool (53F) and drizzly again today. Easy miles. 3 weeks to the big day. | Adrenaline 8 (Blue) | 365.43 371.93 miles | | Asics 2130 (Blue) | | | NB 903 | |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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8 miles in 59:29, 7:26/mi, HR 154. Legs felt better than yesterday but still tired and somewhat lifeless, especially on the uphills. Lower calves felt pretty tight on the uphills too. Glad the next hard workout isn't until Thursday. 4 miles in 29:40, 7:25/mi, HR 147. Better. Legs still tired but not quite as lifeless. Plus, no calf tightness. Still, I'm glad I'm in the countdown to the big event and will begin the mileage reduction soon.
| Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | 176.70 188.70 miles | | NB 903 | |
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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 | | 5.64 | 9.00 | 0.00 | 0.00 | 14.64 |
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1.64 miles in 11:50, 7:13/mi, HR 145. Headed out for my run, got 3/4 mile from home, and realized it was trash day. Ran back and got the trash out before the trucks arrived. Then went to tell my wife about the naked man I saw walking back from the road in the property two parcels down from us. Ugh....scarred for life once again. 9 miles in 1:02:02, 6:53/mi, HR 155. Somehow I let my easy run turn into a marathon paced run, or very nearly. First 6 miles were in the cold rain followed by the last 3 in the bright sun. Focused for the first few on keeping good form and when I finally glanced at my watch saw I was moving pretty fast. Leg turnover was really good so I just went with it. The last couple of miles started to feel a tad harder than the normal easy pace so I backed down slightly. Maybe it was the shoes....ran in a brand new pair of Adrenalines that I'm breaking in for the marathon. 4 miles in 29:03, 7:15/mi, HR 148. Evening run just in time for more rain, cool (50F). Legs felt pretty good. Core exercises post-run.
| Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | | | Adrenaline 8 (Green) | 14.64 miles |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(2) |
| | 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 1:06:57, 7:26/mi, HR 148. Kept the effort easy today, determine not to get sucked into running harder than I should. Mostly successful. Last couple of miles were tough just because I was tired. Legs were a bit tired from the core work yesterday, but more just.....tired. I think I may have a touch of a cold, since the last few of days have I've had a runny nose (more than normal), some minor coughing in the AM, and some sneezing throughout the day. I'll try to do better with sleep and make sure I eat well. Better now than marathon week (assuming I kick it by then!).
| Adrenaline 8 (Blue) | 371.93 380.93 miles | | Asics 2130 (Blue) | | | NB 903 | | | Adrenaline 8 (Green) | 14.64 miles |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 3.10 | 16.11 |
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12.11 miles in 1:31:34, 7:32/mi, HR 151. 26:47 warmup, 3.41 miles,
7:51/mi, HR 147. Hill Repeats: 10 x 90 second up, downhill recovery.
25:00 min cooldown, 3.39 mi, 7:22/mi, HR 145. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .25 | 6:02 | 156 | 173 | | 2 | .25 | 5:55 | 162 | 175 | | 3 | .25 | 5:54 | 163 | 177 | | 4 | .26 | 5:49 | 161 | 176 | | 5 | .26 | 5:52 | 162 | 177 | | 6 | .26 | 5:47
| 160 | 176 | | 7 | .26 | 5:42 | 162 | 175 | | 8 | .26 | 5:46 | 161 | 174 | 9
| .26
| 5:50
| 160
| 175
| 10
| .25
| 5:59
| 161
| 174 |
Hill
repeats.
Cool
(48F) and partly cloudy (not the forecast rain thankfully). Same hill as last time (9/25). 5:52/mi average on the repeats, so a :06/mi improvement over last time and :21/mi over the 8/28 session. Tried to get extra sleep last night since I've been feeling like a cold was coming an (and still do), but wound up with about 7 hrs of sound sleep and 3 of fitful sleep, so I'll call it 8.5. Body was a bit tired going in so I kept the warmup light and easy. Just ran the repeats without paying attention to time...focusing on good form, steady pace, and strong finish. First few were pretty easy, middle ones got harder with #7 being the hardest (started feeling that puking feeling towards the end and now that I'm looking at the pace I see why), and the last ones my legs were just tired. Now that I see I improved over a couple of weeks ago (really not expecting that!), I'm happy with another good workout in the bank. 4 miles in 30:48, 7:42/mi. Forgot to strap on the HR monitor. Probably because it was pouring outside and it was a monumental effort just to get myself out the door. Didn't look at my watch once, since it was under my rain jacket. Kept it easy so I didn't get too hot in the jacket, but the freezing rain helped keep me cool. Core exercises afterwards.
| Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 159.29 175.4 miles | | Adrenaline 8 (Green) | 14.64 miles |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 48:43, 7:29/mi, HR 142. Cool (44F) and cloudy...long-sleeve shirt and gloves. Easy run with about 7-8 strides sprinkled in for good measure. Legs feel pretty good...just some overall mileage tiredness. | Adrenaline 8 (Blue) | 380.93 387.43 miles | | Asics 2130 (Blue) | | | NB 903 | 175.4 miles | | Adrenaline 8 (Green) | 14.64 miles |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 2.00 | 0.00 | 20.00 |
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20 miles in 2:23:18, 7:10/mi, HR 154. Last 20 miler before the marathon in 2 weeks. Another FFLR with 12 miles easy and increasing pace the last 8 to average MP or better. Same course as last week. Decent quantity of sleep but poor quality the last few days since Dianna is out of town. Dropped below freezing overnight and frosty on the roads this morning, but sunny, so I waited for the sun to melt off the ice and dressed in my CW-X tights, long sleeved shirt, hat, and gloves. Wound up being 50F by the finish, so definitely overdressed this one. Also decided to try my Brooks T3 Racers to see if they'd be suitable for racing in the marathon (between these and the new Adrenalines I wore last week). Also decided on gatorade instead of water and GUs for this run.
Felt okay the first 12, averaging 7:27/mi....not too tired and pretty smooth. I was feeling a bit unenergetic, so I took a GU at the 12 mi mark. Uphill on the last 8 wasn't bad...7:01, 7:05, 7:16, 7:13. Downhill wasn't bad the first two but got real tough the last two: 6:18, 6:22, 6:18, 6:09. 6:43/mi average for the final 8 miles, so a tad slower there versus last week, but a slightly faster run overall. Other than feeling very tired the last two, I feel good about this workout. I think I didn't get enough carbs for dinner last night and the gatorade didn't quite provide enough, especially since the GU I took at mile 12 would've worn off right around mile 17-18 (where I got really tired). Still not sure about the shoes.....the racers worked fine but I could tell there's a lot less cushioning in them and I wonder if it's worth the weight over the course of 26.2 miles. But that's something I can ponder for the next 2 weeks in all my spare time. | Adrenaline 8 (Blue) | 387.43 miles | | Asics 2130 (Blue) | | | NB 903 | 175.4 miles | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles
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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 | | 64.65 | 15.00 | 2.00 | 3.10 | 84.75 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
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