M'kay

Week starting Nov 23, 2008

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDale's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.870.004.001.7851.65
Adrenaline 8 (Blue) Miles: 20.00Asics 2130 (Blue) Miles: 22.65NB 903 Miles: 9.00
Night Sleep Time: 63.00Nap Time: 0.00Total Sleep Time: 63.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.  Cut, split and stacked more wood.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 41:08, 7:28/mi, HR 157.  Hamstrings & back sore from yesterday's wood splitting activities.  Form drills and core exercises afterwards.

Adrenaline 8 (Blue) Miles: 5.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.870.000.001.7810.65

10.65 miles in 1:20:00, 7:31/mi, HR 155.  30 min warmup, 3.7 miles, 8:06/mi, HR 146.  Fartleks: 10 x 1 min on, 1 min off.  30 min cooldown, 4.18 mi, 7:10/mi, HR 155.

 Repeat Distance Pace Avg HR
 Max HR
 Terrain
 1 .16 6:05/mi 168 174 up
 2 .17 6:01/mi 167 174 rolling
 3 .18 5:39/mi 164 176 rolling
 4 .19 5:20/mi 168 177 down
 5 .20 4:53/mi 169 177 down
 6 .16 6:25/mi 172 179 up
 7 .17 5:51/mi 166 178 up
 8 .18 5:38/mi 166 177 rolling
 9 .18 5:37/mi 168 178 rolling
 10 .19 5:17/mi 168 178 rolling

Overcast and some light rain (44F).  Some minor soreness from yesterday's core workout, plus the left adductor is still a bit sore by itself, but not real issues.  Good repeats.....held back the first couple to make sure I'd finish all 10 strong.  Average pace was 5:40/mi, a bit off the 5:33/mi pace the last time I did this workout, but pretty close.  The important thing is that it's done and in the bank.

Asics 2130 (Blue) Miles: 10.65
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 1:00:32, 7:34/mi, HR 155.  Sunny and cool (42F).  Yesterday evening my hips were literally popping when I was walking, leftover from the Fartlek session yesterday.  Interesting.  Today there was just some overall leg stiffness.  Not too bad after a mile or so, but as the mileage builds, I think my average paces are going to slow a bit for a while.  Form drills afterwards, and abbreviated core workout (I quit when the calf/hamstring muscles starting having spasms mid-exercise).  I'm sure I'll get used to this again soon.

Adrenaline 8 (Blue) Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

9 miles in 1:05:11, 7:14/mi, HR 159.  2 mile warmup, 4 Steady State miles in 7:08 (up), 7:16 (up), 6:07 (down), 6:07 (down), average 6:40/mi.

Morning run, cool (36F) and some clouds.  Felt tired today, I'm sure as my body adjusts to more weekly mileage, so I knew the 4 SS miles were going to be a bit tough.  Was hoping to average 6:35/mi or better, but given the day I'll take it.  These will get easier as I get stronger and adjust to the miles.

NB 903 Miles: 9.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles in 48:46, 7:30/mi, HR 151.  Somehow, Garmin managed to lose a mile....rather, the Garmin Training Center lists my run as 5.5 miles, but shows all 6.5 miles in the graphs.  I think Mr. Garmin is needing a data wipe and a reboot.

Okay, so I felt tired again today.  Not surprising since sleep was long but very fitful last night.  Plus, yesterday afternoon, I started feeling lousy and it got worse throughout the day....felt like my sinuses had freezer burns on the insides which gave me a headache that just got worse.  Add on that the fact that getting out the door for runs has been tough lately and I'm wondering what's going on.  I'm guessing it's the dreary weather.....I definitely have more energy when the days are longer, so I guess this time of year is just going to be tough.  Oh well.  Form drills and core exercises afterwards.  Need to pare these down some as I think they're leaving my legs tired the next day.

Adrenaline 8 (Blue) Miles: 6.50
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:32:34, 7:42/mi, HR 159.  The funk deepens....from the start, my legs felt like they were made of lead, my energy level was near zero, my HR for effort very high, and my motivation in the basement.  I cut what was intended to be 14 miles short at 12.....getting that far without walking was quite a mental effort.  I don't know if my nutrition today was off or if it's the winter blahs or what, but I hope this was an abberation.

Asics 2130 (Blue) Miles: 12.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.870.004.001.7851.65
Adrenaline 8 (Blue) Miles: 20.00Asics 2130 (Blue) Miles: 22.65NB 903 Miles: 9.00
Night Sleep Time: 63.00Nap Time: 0.00Total Sleep Time: 63.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: