| 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 | | 36.82 | 0.00 | 4.00 | 1.45 | 42.27 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 18.27 | Adrenaline 8 (Green) Miles: 8.00 | NB 769 - Blue Miles: 4.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | |
| | 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 miles in 47:36, 7:56/mi, w/ 10 x 10 sec Hill Sprints at mile 3 hill. 1.5 mile cooldown walk w/ dogs & stretching. Sunny and pleasant (55F). Still feeling a bit tired but better today. Hill sprints felt nice and strong.
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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 | | 6.80 | 0.00 | 0.00 | 1.45 | 8.25 |
| LM warmup, 8.25 miles in 1:05:50, 7:58/mi, w/ 2.64 mile warmup, 1 set of Strides/Drills, 6 x 90 second Hill Repeats on mile 3 hill, 2.6 mile cooldown, 1 mile cooldown walk w/ dogs, & stretching. Sunny and cool (61F). Start of a recovery week. Took a bit to get moving today.....pace pretty slow the first couple of miles. Hill repeats went pretty well although 90 seconds on this hill was tough. Will be needing it for the 10K on Friday....monster hill right in the middle of the race.
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| Brooks T3 Racer (Red) Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 miles in 1:02:16, 7:47/mi, 1 mile cooldown walk w/ dogs, & stretching. Sunny and pleasant (62F). Legs tired but since tomorrow's an easy day, I pushed into easy+ range.
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| Adrenaline 8 (Green) Miles: 8.00 |
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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 miles in 47:50, 7:58/mi, w/ 10 x 10 sec Hill Sprints at mile 3 hill, 1 mile cooldown walk w/ dogs, & stretching. Sunny and pleasant (62F). Legs tired today. Hill sprints were all strong, but it took until #4 for the turnover to really get going, and then I was moving.....had to move my marker sticks a bit further up the hill so I know about when 10 seconds is up :).
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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 | | 6.02 | 0.00 | 4.00 | 0.00 | 10.02 |
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LM warmup, 10.02 miles in 1:15:00, 7:29/mi, with 3 miles warmup, 1 set of Drills, 2 sets of Strides, 4 miles tempo in 6:53 (up), 7:10 (up), 6:23 (down), 6:22 (down) for a 6:42/mi average, 3 miles cooldown. 1 mile cooldown walk w/ dogs & stretching. Sunny and pleasant (62F). Tired today....tough just to get out of bed and never really felt like I woke up. Legs tired on the run, so I was dreading the tempo portion; luckily since this is a recovery week, only 4 miles. Strides were pretty anemic. Actually ran the tempo portion pretty well, although the 2nd uphill mile really drained my leg energy. Some tightness in my hamstrings after the run that I will need to watch.
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| Brooks T3 Racer (Red) Miles: 10.02 |
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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 | 0.00 | 0.00 | 0.00 | 4.00 |
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LM warmup, 4 miles in 31:44, 7:56/mi. 2 mile cooldown walk w/ dogs & stretching. Overcast & cool (55F). Easy run before tomorrow's 10K. Suffering from something I did to my neck the other day...varying degrees of pain just to turn my head. Hopefully it'll keep improving before tomorrow. Now onto the lawn tractor.
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| NB 769 - Blue Miles: 4.00 |
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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 | | 36.82 | 0.00 | 4.00 | 1.45 | 42.27 |
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| NB 904 Miles: 12.00 | Brooks T3 Racer (Red) Miles: 18.27 | Adrenaline 8 (Green) Miles: 8.00 | NB 769 - Blue Miles: 4.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | |
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