| 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 | | 31.81 | 1.00 | 1.26 | 2.41 | 36.48 |
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| Adrenaline 10 Miles: 21.10 | NB 769 Miles: 15.38 |
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| Night Sleep Time: 41.00 | Nap Time: 2.00 | Total Sleep Time: 43.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| LM warmup, 7 miles in 52:33, 7:30/mi, 12 x 12 sec Hill Sprints & stretching. Back in VA. A bit of a progression run. First mile in 7:50, last in 6:56. Didn't really mean to...it just happened that way. Also noticed that running on the pavement or sidewalk hurt more and was slower, but when I jumped into the uneven grass medians and lawn edges, I felt better, took longer more fluid strides, and went faster. Felt like I wasn't working harder even though I know I was working harder. Similar to my Saturday run, where I found myself slow on the road but speed up (and feel better) on the gravel and the few trails. Hmmmmmm. |
| Adrenaline 10 Miles: 7.00 |
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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 | | 5.71 | 0.00 | 0.00 | 2.41 | 8.12 |
| LM warmup, 8.12 miles in 58:38, 7:13/mi, HR 163, w/ 2 mile warmup, Ladder 1,2,3,2,1,2,3, 2 mile cooldown, light core work & stretching. Legs felt a bit tired today, but after a decently paced 2 mile warmup, decided to jump into a Fartlek workout with some faster running. Felt better as the workout progressed, running a 5:48/mi average pace on the last 3 minute interval. All things considered a really strong workout. Tomorrow will need to be a truly easy day. | |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| LM warmup, 7 miles in 52:27, 7:29/mi, HR 158, 12 x 12 sec Hill Sprints & stretching. Found out just before tonight's run that my youngest brother (6 & 1/2 years my junior) recently ran a 5K PR that beat my PR. By quite a lot. Of course I'm happy for him. Really. No, I am. Good stuff. So tonight's easy run with increasingly sore legs turned into a copy of Monday's run, where the first couple of miles were slower and I worked out some tightness, then I got looser and sped up to finish off with a 7:04 final mile. Not speedwork but not exactly slow. Oh well. Now to find a nice fast, flat 5K.... |
| Adrenaline 10 Miles: 7.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took today off. Last 3 runs haven't been terribly easy, a bit tired this late in a travel week, and legs a bit sore. Just means I'll need to run tomorrow after flying back home. |
| 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 | | 5.00 | 1.00 | 1.26 | 0.00 | 7.26 |
| LM warmup, 7.26 miles in 52:37, 7:14/mi, HR 161 progression & stretching. Back home after flying back from VA early. Another progression run, not that I really meant too. Pit stop at mile 6 after which I really pushed the pace for the final mile and a quarter. Didn't feel great but the best to be expected after all day travel, early wakeup and a long week back east. | |
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| Night Sleep Time: 5.50 | Nap Time: 2.00 | Total Sleep Time: 7.50 |
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| | 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 50:51, 7:09/mi & stretching. Caught up on sleep. Battery in my HRM is dying...either that or my HR went from 150 to 80 by the end of the run. Still running easy faster than normal. Tomorrow will be a fitness check race, so I didn't go long today. |
| Adrenaline 10 Miles: 7.10 |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.81 | 1.00 | 1.26 | 2.41 | 36.48 |
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| Adrenaline 10 Miles: 21.10 | NB 769 Miles: 15.38 |
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| Night Sleep Time: 41.00 | Nap Time: 2.00 | Total Sleep Time: 43.00 | |
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