| 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 | | 53.98 | 0.00 | 4.69 | 3.92 | 62.59 |
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| Adrenaline 8 (Green) Miles: 16.00 | NB 904 Miles: 11.35 | NB 769 - Blue Miles: 24.00 | Brooks T3 Racer (Red) Miles: 11.24 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | |
| | 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 easy in 47:56, 7:59/mi, HR 140 with 12 x 10 sec Hill Sprints at mile 3 hill. 2 mile cooldown walk w/ dogs. Cool (51F). Felt pretty decent the first 3. Good set of hill sprints, all strong (after the 1st one, which is always a dog). Last 3 miles felt the sprints in my legs, but okay.
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| Adrenaline 8 (Green) Miles: 6.00 |
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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 | | 7.43 | 0.00 | 0.00 | 3.92 | 11.35 |
| LM warmup, 11.35 miles in 1:26:43, 7:38/mi, HR 153. 3 miles warmup, 2 sets of Strides/Drills, 8 x 3 min 10K, 2 min easy, 3 miles cooldown. 1 mile cooldown walk w/ dogs & stretching. Cool and scattered rain (47F). Legs still a bit tired on the warmup and on the strides/drills. Surprisingly, the repeats went very well, even after I figured I'd gone out way too hard on the first one...average pace was 6:07 (target flat 10K is 6:17), even though 5 repeats were uphill and only 3 down. Legs were really tired by the end, but a brief stop to chat with a neighbor with 1.5 left made the last part of the cooldown easier (and faster). Encouraging workout, much different from Saturday.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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LM warmup, 12 miles in 1:33:57, 7:49/mi, HR 149, 1 mile cooldown walk w/ dogs & stretching. Partly cloudy and cool (47F). Tired legs today; otherwise uneventful.
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| NB 769 - Blue Miles: 12.00 |
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
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LM warmup, 6 miles in 47:45, 7:57/mi, HR 147, with 12 x 10 sec Hill Sprints at mile 3 hill, 1.5 mile cooldown walk w/ dogs and stretching. Cool (45F). Legs still pretty tired. Body too.....managed to sleep a good 1/2 hr past my alarm this morning and vivid dreams....always indicative of deep sleep for me. Unremarkable hill sprints.
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| Adrenaline 8 (Green) Miles: 6.00 |
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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 | | 6.55 | 0.00 | 4.69 | 0.00 | 11.24 |
| LM warmup, 11.24 miles in 1:23:54, 7:27/mi, HR 152, with 3 mile warmup, 2 sets of Strides/Drills, 3 x 10 minute Tempo Intervals w/ 2 min rest with 6:35, 6:29, and 6:07 average paces, and 3 miles cooldown. Followed with 1 mile walk w/ dogs, short PU/crunches ladder & stretching. Chilly (47F). Legs still tired....I think the amount of fast running I've been doing with the mileage at the upper limit of what I've done in the past year has me pretty near my recovery limit. In any event, today's goal was 2 intervals at HM pace and the 3rd at 10K pace. Out and back (one 180 degree turn in each), "relatively" flat with the uphill on the return. Based on recent workouts, I'm certain my predicted HM pace (6:39/mi) and 10K pace (6:17/mi) are too slow; so I decided to make sure I could nail the first one, then push the paces for the next 2. Ideally, I'd be close to 6:26/mi for my HM pace and 6:06/mi for my 10K pace. Happily, I got really close to both on some tired legs. Decided to run a race this Sunday (still deciding between another 10K or a 5K), so I'm moving my 12 miler to tomorrow, an easy run Saturday, then the race on Sunday, with some additional adjustments for next week. Really excited to see what I can run on a flat course.
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| Brooks T3 Racer (Red) Miles: 11.24 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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LM warmup, 12 miles in 1:32:06, 7:40/mi, HR 154, 1 mile cooldown walk w/ dogs, PU/Crunches Ladder (3 steps), & stretching. Warm (58F). Very overdressed, so this was a heat-training run. Rain resistent jacket merely kept the hot air and sweat inside. Legs felt pretty good today, even after yesterday's threshold sessions, so I took advantage and pushed the pace a tad throughout the run. Really, I pushed the legs to take larger, fuller strides, to work the leg muscles more. Nice and tired by the end. Tomorrow's the rescheduled easy day, followed by a race Sunday. Now I just have to pick between the 5K and 10K.
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| NB 769 - Blue Miles: 12.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| LM warmup, 4 miles in 31:42, 7:55/mi, HR 142, 2 mile walk w/ dogs, & stretching. Nice easy run to keep loose, followed by a day in the car looking at kitchen remodel stuff.
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| Adrenaline 8 (Green) 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 | | 53.98 | 0.00 | 4.69 | 3.92 | 62.59 |
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| Adrenaline 8 (Green) Miles: 16.00 | NB 904 Miles: 11.35 | NB 769 - Blue Miles: 24.00 | Brooks T3 Racer (Red) Miles: 11.24 |
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| Night Sleep Time: 54.00 | Nap Time: 0.00 | Total Sleep Time: 54.00 | |
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