| 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 | | 52.40 | 4.00 | 5.86 | 1.80 | 64.06 |
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| Night Sleep Time: 64.50 | Nap Time: 0.00 | Total Sleep Time: 64.50 | |
| | 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 48:59, 7:32/mi, HR 142. Easy miles in pleasantly cool (50F) fall weather. The hunters out seeking to kill bambi....not so pleasant, at least not the ones that are driving up and down my road continuously and blasting away in the woods when I run by. The minor head cold appears to be worsening ever so slightly and definitely lingering longer than I'd like. Today is 2 weeks out from the marathon, so next week will be a modest reduction in mileage. Maybe that'll help with this cold. | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | 188.70 195.20 miles | | NB 903 | 175.4 miles | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles in 41:01, 7:27/mi, HR 148. Plenty of good sleep finally. Cold finally feels like it's arriving (good, so I can shake it now!). Warmer today (58F). Despite the extra sleep, felt tired...maybe the full day of cutting up firewood yesterday? More later. Or not.....instead of running, I spent the afternoon cleaning gutters and debris from the roof. Definitely counts as cold weather and balance training.
| Adrenaline 8 (Blue) | 387.43 392.93 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: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.91 | 0.00 | 0.00 | 1.80 | 14.71 |
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Fartlek Run: 10.71 mi, 1:19:16, 7:24/mi, HR 152. 30 minute warmup,
3.78 mi, 7:56/mi, HR 142. Fartleks: 10 x 1 min on, 1 min off. 29:16 cooldown, 4.06 mi, 7:13/mi, HR 150. | Repeat | Distance | Pace | Avg HR
| Max HR
| Terrain | | 1 | .18 | 5:42/mi | 166 | 173 | up | | 2 | .18 | 5:40/mi | 164 | 172 | rolling
| | 3 | .18 | 5:40/mi | 164 | 174 | rolling | | 4 | .18 | 5:30/mi | 168 | 175 | rolling | | 5 | .18 | 5:25/mi | 166 | 175 | down | | 6 | .18 | 5:29/mi | 168 | 177 | up | | 7 | .18 | 5:29/mi | 169 | 176 | rolling | | 8 | .18 | 5:30/mi | 168 | 176 | rolling | | 9 | .18 | 5:41/mi | 168 | 176 | rolling | | 10 | .18 | 5:25/mi | 170 | 176 | rolling |
Partly cloudy and pleasant (50F). Average pace for the repeats was
5:33.1/mi; slower than last time (5:15/mi) but with less and more appropriate effort level.. Able to keep jogging between repeats without much difficulty and not too out of breath by the end, nor wiped out by the total workout. The only downside to this workout was a (suspected) bad banana which caught up with me (and my insides) before I made it home. No fun. 4 miles in 30:05, 7:31/mi, HR 148. Appreciated not hammering quite so hard at lunchtime.
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| Adrenaline 8 (Blue) | 392.93 miles | | Asics 2130 (Blue) | | | NB 903 | 175.4 190.11 miles | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 39:16, 7:08/mi, HR 151. Sunny and cool (48F). Went out a bit fast and slowed down after about 1.5 miles. Still, a moderately quick run where I felt good but my legs a bit tired. Did some form drills afterwards. | Adrenaline 8 (Blue) | 392.93 398.43 miles | | Asics 2130 (Blue) | | | NB 903 | | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.49 | 0.00 | 3.86 | 0.00 | 13.35 |
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Tempo Interval Fartleks: 13.35 mi in 1:38:00, 7:20/mi, HR 158. 30 min warmup, 3.99 mi, 7:31/mi, HR 150. Fartleks: 3 x 8 min on, 3 min off, followed by 3 x 0:40 sec on, 1 min off. 30 min cooldown, 4.07, 7:22/mi, HR 153. | Fartlek | Dist | Pace
| Avg HR
| Max HR
| Terrain
| 1 x 8/3
| 1.22 | 6:32/mi | 173 | 178
| up | 2 x 8/3
| 1.24 | 6:26/mi | 174 | 177
| up | 3 x 8/3
| 1.40 | 5:42/mi | 172 | 177
| down | 1 x 0:40/1
| .11 | 6:11/mi | 157 | 170
| up | 2 x 0:40/1
| .12 | 5:39/mi | 159 | 170
| up | 3 x 0:40/1
| .13 | 5:01/mi | 160 | 171
| down |
Ran the Fartlek version of the 2000m Tempo Interval workout. Flat pace range was 6:03 - 6:15; tough to figure with the terrain I ran this on but my guess is that I was near the fast end of the range, effort-wise. I felt pretty loose and quick in the last three short speed repeats. Looking back in my training logs, a better result than the last time I ran this in the taper before my last marathon. Definitely wiped out afterwards...a good workout. | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 190.11 203.46 miles | | Adrenaline 8 (Green) | 14.64 miles | | Brooks T3 Racer(Red) | 20 miles |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | 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 48:32, 7:28/mi, HR 148.
Sunny and warm (64F). Progressively tired this week and today I could really feel it. Strange, since I've been getting over 8 hrs sleep every day as I taper for next week…..possibly the lingering cold I think I've finally shed. In any event, good easy run today despite tired legs (calves especially tired....didn't like going uphill). Shorter FFLR tomorrow.
| Adrenaline 8 (Blue) |
398.43 miles |
| Asics 2130 (Blue) |
195.20 201.70 miles |
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
14.64 miles |
| Brooks T3Racer(Red) |
20 miles |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| 12 miles in 1:22:58, 6:54/mi, HR 154. Short fast finish long run, 6 miles easy, 4 miles MP and final 2 fast. Started out fast today (good marathon practice I guess) and had to rein myself in. Felt pretty good and loose; just a bit tired in the legs. Changed the route today....2 loops of 2 miles up, 3 miles down, 1 mile uphill, so I could finish on an uphill (simulate the late bridge climb in the marathon). First 6 miles in 7:14/mi average. Last six miles in 6:54, 6:55, 6:30, 6:37, 6:11, 6:25 for a 6:35/mi average (well under MP of 6:45/mi). Really starting to feel ready for next Sunday! | Adrenaline 8 (Blue) |
398.43 miles |
| Asics 2130 (Blue) |
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| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
14.64 26.64 miles |
| Brooks T3Racer(Red) |
20 miles |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.40 | 4.00 | 5.86 | 1.80 | 64.06 |
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| Night Sleep Time: 64.50 | Nap Time: 0.00 | Total Sleep Time: 64.50 | |
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