| 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 | | 45.29 | 16.04 | 0.00 | 2.45 | 63.78 |
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| NB 769 Miles: 29.15 | Adrenaline 10 Miles: 18.59 | Rockridge GT Miles: 16.04 |
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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 | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
| LM warmup (10 reps), 7.13 miles in 56:31, 7:56/mi, HR 150, w/ 10 x 12 sec Hill Sprints & stretching. Muscles are tight today. Lower back pain woke me up this morning, probably because my hamstrings are tight enough to play music on. | |
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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 | | 9.08 | 0.00 | 0.00 | 2.45 | 11.53 |
| LM warmup (10 reps), 11.53 miles in 1:33:26, 8:06/mi, HR 152, w/ 3+ mile warmup, 6 x Strides, 2 x Drills, 10 x 90 sec Hill Repeats, 3+ mile cooldown & stretching. Beautiful sunny fall day (low 60s). Felt tired and didn't really want to execute this workout today, but the weather helped. Uninspired drills and okay strides. Legs were tired during the early repeats and breathing got away from me starting with number 5. But I managed to suffer through and put all 10 in the bank, then jog back home. |
| Adrenaline 10 Miles: 11.53 |
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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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| LM warmup (10 reps), 10 mile Progression Run in 1:17:56, w/ last 4 downhill miles Moderate effort, & stretching. Another gorgeous day with sun and pleasant temps (56F). A bit tired today, but the legs loosened up quickly and only the last couple of miles were starting to get challenging. Ramping up the mileage quickly, which is starting to feel good, aside from being reduced to a fast hobble in the evening. Hope I don't break. | |
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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 | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| LM warmup (10 reps), 7.06 miles in 55:21, 7:50/mi, HR 154, w/ 10 x 12 sec Hill Sprints & stretching. Sunny and pleasant (60F). Tired after a long day yesterday with not enough sleep, but oh well. Legs felt surprisingly good but I could feel myself running low on juice after a couple of miles. Hill sprints went exceedingly well.....strong, quick turnover, fast. |
| Adrenaline 10 Miles: 7.06 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 0.00 | 0.00 | 0.00 | 2.02 |
| LM warmup (10 reps), 2.02 miles in 16:23, 8:06/mi, HR 144. Late afternoon run. Supposed to be 10 miles with 6 steady state but just felt like crap today. The storm clouds that rolled in didn't help with motivation either. Bagged it after the warmup. | |
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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 1:13:39, 7:19/mi, HR 163, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 6 miles Steady State (7:12, 7:35, 7:33, 7:46 uphill, 6:34, 6:24 downhill), 2 mile cooldown & stretching. Cool but sunny (53F). Motivation still lacking. Legs definitely not as loose as they were earlier in the week. The run was a slog and only pride kept me from packing it in early. | |
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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 | | 10.00 | 6.04 | 0.00 | 0.00 | 16.04 |
| LM warmup, 16.04 miles in 2:06:27, 7:52/mi, HR 157 & stretching. Sunny and pleasant (45F-53F). Hill run. Uphill slow but steady....didn't slow too badly until the really steep sections in the 7-9 mile range. Pushed the pace on the downhills to try to sneak under the 8 min/mi pace mark. Legs were pretty tired and beat up during the last few miles. Felt much better than yesterday. |
| Rockridge GT Miles: 16.04 |
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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 | | 45.29 | 16.04 | 0.00 | 2.45 | 63.78 |
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| NB 769 Miles: 29.15 | Adrenaline 10 Miles: 18.59 | Rockridge GT Miles: 16.04 |
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| Night Sleep Time: 60.50 | Nap Time: 0.00 | Total Sleep Time: 60.50 | |
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