| 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 | | 46.89 | 0.00 | 3.27 | 0.00 | 50.16 |
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| Night Sleep Time: 63.50 | Nap Time: 0.00 | Total Sleep Time: 63.50 | |
| | 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 48:38, 7:29/mi, HR 143. Cool (45F) & sunny. Easy miles....legs still a bit tired.
| Adrenaline 8 (Blue) |
398.43 miles |
| Asics 2130 (Blue) |
201.70 208.20 miles |
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 miles |
| Brooks T3Racer(Red) |
20 miles |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:50, 7:27/mi, HR 143. Paid for pretending I was a lumberjack yesterday afternoon....sore in several spots, especially lower back and a headache to boot. Surprisingly, the run felt pretty good, probably because it was short. | Adrenaline 8 (Blue) |
398.43 402.43miles |
| Asics 2130 (Blue) |
|
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 miles |
| Brooks T3Racer(Red) |
20 miles |
|
| 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 | | 13.20 | 0.00 | 3.27 | 0.00 | 16.47 |
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Cruise Interval Fartleks: 12.47 mi in 1:32:30, 7:25/mi, HR 158. 30 min
warmup, 3.99 mi, 7:31/mi, HR 151. Fartleks: 5 x 4 min on, 90 sec off,
followed by 3 x 0:40 sec on, 1 min off. 30 min cooldown, 4.10,
7:18/mi, HR 152. | Fartlek | Dist | Pace
| Avg HR
| Max HR
| Terrain
| 1 x 4/:90
| 0.64 | 6:16/mi | 174 | 180
| up | | 2 x 4/:90 | 0.59 | 6:43/mi | 174 | 180
| up | | 3 x 4/:90 | 0.61 | 6:34/mi | 174 | 180
| up | | 4 x 4/:90 | 0.70
| 5:44/mi
| 172
| 178
| down
| | 5 x 4/:90 | 0.73
| 5:30/mi
| 173
| 180
| down
| 1 x 0:40/1
| .13 | 5:17/mi | 154 | 169
| down | 2 x 0:40/1
| .11 | 6:15/mi | 157 | 172
| up | 3 x 0:40/1
| .12 | 5:42/mi | 164 | 172
| down |
Ran the Fartlek version of the 1000m Cruise Interval workout. Flat pace
range was 6:03 - 6:11 but that was out the window with the terrain I was running. Think I may have hit the first one too hard, paid for it on the second, and finally recovered a bit after the 4th (1st downhill). Oh well....the main goal was to run a tough workout to give my system one final stress before the marathon without killing myself and I think I accomplished that. Aside from Strides on Thursday, its all easy running from here to Sunday. I ran in my T3 Racers as I started questioning the wisdom (again) of running the marathon in my Adrenalines...but I don't think I'm ready for 26.2 in them. They definitely lack the cushioning and I'm afraid over 20+ miles they'd be more hindrance than help. Since I've got the known hot-spot issue with my preferred shoes (NB903s), I'm left with the Adrenalines and 2130s. The Adrenalines are newer so they get the nod (plus, I've run marathons in them before). 4 miles in 30:19, 7:35/mi, HR 148. Nice and easy.
| Adrenaline 8 (Blue) |
402.43 406.43 miles |
| Asics 2130 (Blue) |
|
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 miles |
| Brooks T3 Racer(Red) |
20 32.47 miles |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:30, 7:22/mi, HR 147. 4 days out. Muscles tired from yesterday's run and core workout but other systems appear to be fine. Extra sleep helping me feel more refreshed. No sluggishness yet so perhaps the abbreviated taper is working well. | Adrenaline 8 (Blue) |
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| Asics 2130 (Blue) |
208.20 212.20 miles |
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 miles |
| Brooks T3 Racer(Red) |
|
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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 | | 9.69 | 0.00 | 0.00 | 0.00 | 9.69 |
| 9.69 miles in 1:13:20, 7:34/mi, HR 151. 30 min warmup, 3.76 mi, 7:58/mi, HR 148. 10 x 20 sec Strides w/ 1 min recovery. 30 min cooldown, 4.16 mi, 7:12/mi, HR 149. Overcast and cool (48F) today so I threw on my jacket just in case it rained, and to help me keep things easy (too fast == too hot == roast Dale). Legs felt okay on the warmup. Strides 1 and 2 were less-than-fluid but I loosened up for 3-6. 7 and beyond felt a bit....klunky. Legs felt tired on the cooldown, especially the last 15 minutes or so. | Adrenaline 8 (Blue) |
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| Asics 2130 (Blue) |
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| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
26.64 36.33 miles |
| Brooks T3 Racer(Red) |
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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 |
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5.5 miles in 39:33, 7:11/mi, HR 153. Felt good today. Not great (yet), but good. Legs felt pretty fresh, easy effort, and a tad fast. Good sign.
| Adrenaline 8 (Blue) |
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| Asics 2130 (Blue) |
212.20 217.70 miles |
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
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| Brooks T3 Racer(Red) |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30:07, 7:32/mi, HR 150. Last 4 easy miles before tomorrow's marathon. Plenty of sleep, low stress, a fantastic weather forecast and a marathon buildup without injury leaves me prepped as best as I possibly can be....guess the rest is up to me tomorrow. No pressure...... | Adrenaline 8 (Blue) |
406.43 410.43 miles |
| Asics 2130 (Blue) |
217.70 miles |
| NB 903 |
203.46 miles |
| Adrenaline 8 (Green) |
|
| Brooks T3 Racer(Red) |
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.89 | 0.00 | 3.27 | 0.00 | 50.16 |
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| Night Sleep Time: 63.50 | Nap Time: 0.00 | Total Sleep Time: 63.50 | |
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