| 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 | | 36.51 | 7.00 | 0.00 | 3.23 | 46.74 |
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| NB 769 Miles: 30.21 | Adrenaline 10 Miles: 16.53 |
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| Night Sleep Time: 43.00 | Nap Time: 0.00 | Total Sleep Time: 43.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 7.17 |
| LM warmup, 7.17 miles in 56:53, 7:56/mi, HR 145, w/ 12 x 12 sec Hill Sprints & stretching. Sunny and cool (48F). Legs tired and stiff in spots from yesterday's run and yardwork afterwards, but a couple of miles loosened them up. Inspired hill sprints today. | |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 3.23 | 9.43 |
| LM warmup, 9.43 miles in 1:13:45, 7:49/mi, HR 154, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 10 x 2 min on/off Fartleks, 2+ mile cooldown & stretching. Sunny and cool (53F). Wasn't really feeling it today. Trudged through the warmup and drills/strides and launched into the repeats. First 8 were uphill and labored.... (6:11-7:02/mi averages). Last 2 downhill ones felt easier, yet different....redlined but in a different way....both in 5:19/mi average. Cooldown was uninspired. Tired. Registered for 2011 Boston Marathon this morning. Only took 45 minutes of struggling with the registration page, before I discovered the default link was broken. Thank goodness someone on the Runner's World forums had already broken the code and posted the correct link. I'll try not to let it ruin the experience. |
| Adrenaline 10 Miles: 9.43 |
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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 | | 12.04 | 0.00 | 0.00 | 0.00 | 12.04 |
| LM warmup, 12.04 miles in 1:33:47, 7:47/mi, HR 153, & stretching. Tired legs today. Spent about an hour loading 210 27 lbs blocks. Tomorrow, I get to help load at least another 190. This had all better help at Boston. Oh, and am I the only cheapo that thinks spending $300+/night for a hotel room is just a bit absurd? | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| LM warmup, 7.1 miles in 56:22, 7:56/mi, HR 147, w/ 12 x 12 sec Hill Sprints & stretching. Ran late today. Tired legs but needed to work out some landscaping contractor frustrations. Hill sprints uninspired today....must've used all the inspiration on Monday. |
| Adrenaline 10 Miles: 7.10 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unscheduled day off. Too much going on to squeeze a run in. Plus, in the middle of helping to load yet another 200+ load of 27 lb retaining wall blocks, felt an uncomfortable tug in my left hip/groin area. Manual labor sucks. |
| 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 | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| LM warmup, 11 miles in 1:20:08, 7:15/mi, HR 160, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 7 miles Steady State (7:13, 7:25, 7:45, 7:55 up, 7:04 rolling, 6:20, 6:15 down), 2 mile cooldown & stretching. Another nice day today, but the rain should be here shortly. Late day run again. First two warmup miles I thought I might have to bag the run entirely....old pain in left hip/groin area returned briefly. I'll call this run interrupted, because on mile 2, ran into a neighbor I hadn't met before who is putting in a gate and paving their driveway. Long story short, I now have 80 acres to roam at will, a nice steep hill climb that connects to another paved private road that I got invited to run on a few days ago, so some new hill options close to home. And I get to see how the rich folk live. I asked what my neighbor did. The reply....nothing. Nice...... Anyway, after the break, completed the warmup to no hip/groin discomfort at all. Hmmmm. Strides & drills were pretty decent. Then the Steady State. Rough. First 2.5 miles my legs were stiff and clumsy and the effort level was way higher than it should've been. Got a bit better, but then suddenly needed a pit-stop at mile 3.5. Felt much better after the pit-stop, so evidently a slice of cheese on a sandwich at lunchtime is now a no-go with my ever increasing lactose intolerance. Ugh. Finished the steady state miles feeling much better, although my lower back did start to tighten up on the last couple of downhill miles. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 36.51 | 7.00 | 0.00 | 3.23 | 46.74 |
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| NB 769 Miles: 30.21 | Adrenaline 10 Miles: 16.53 |
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| Night Sleep Time: 43.00 | Nap Time: 0.00 | Total Sleep Time: 43.00 | |
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