| 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 | | 45.54 | 0.00 | 0.00 | 0.00 | 45.54 |
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| Asics 2130 (Blue) Miles: 27.50 | Adrenaline 8 (Blue) Miles: 11.50 | NB 903 Miles: 6.54 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | |
| | 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 29:37, 7:24/mi, HR 159. Another gorgeous day (51F). Legs a bit stiff this morning but loosened up before the run. Form drills and core workout afterwards. |
| Asics 2130 (Blue) Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles in 1:10:14, 7:23/mi, HR 163. Cloudy & pleasant (48F). Short interruption 2 miles in to put the garbage out (oops). Felt harder than it should've, especially after a day off (maybe *because* of the day off). Left adductors sore to start today...strange since they rested yesterday. Form drills and core exercises afterwards. |
| Asics 2130 (Blue) Miles: 9.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 41:06, 7:28/mi, HR 160. Not so peppy today. Left adductor definitely sore, not gait changing sore but sore nonetheless. Temps cool to start (46F) but at least no rain. |
| Adrenaline 8 (Blue) Miles: 5.50 |
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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 | | 6.54 | 0.00 | 0.00 | 0.00 | 6.54 |
| 6.54 miles in 48:00, 7:20/mi, HR 162. 15 minute warmup (uphill), 1.87 mi, 8:02/mi, HR 150. 12 x 0:30 Strides with 1 min rest. 15 minute in cooldown (downhill), 2.11 mi, 7:05/mi, HR 162. Easy warmup, strides felt good with first 7 uphill, last 5 downhill, average pace 5:37/mi, easy cooldown. Form drills and core exercises afterwards. | |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 44:22, 7:23/mi, HR 155. Starting to feel like a runner again. Legs a bit tired, stride felt good, HR not too high, no sluggish feeling....almost too good to be true! |
| Adrenaline 8 (Blue) Miles: 6.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:44:29, 7:27/mi, HR 157. First 60 min+ run in a few weeks went well. 1000'+ elevation gain the first 7 miles, steeper the last couple of miles, then turned around and stretched out on the downhills. Feel good about fitness level starting Base Training again....not at marathon peak but not too far off, so should be able to build through the winter months (and don't seem to have lost as much as I did coming off May's marathon). Feeling good about getting back to 5+ days/week running again. |
| Asics 2130 (Blue) Miles: 14.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 45.54 | 0.00 | 0.00 | 0.00 | 45.54 |
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| Asics 2130 (Blue) Miles: 27.50 | Adrenaline 8 (Blue) Miles: 11.50 | NB 903 Miles: 6.54 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | |
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