M'kay

Week starting Nov 22, 2009

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
44.890.006.100.0050.99
NB 769 - Blue Miles: 26.00NB 904 Miles: 10.00Brooks T3 Racer (Red) Miles: 14.99
Night Sleep Time: 63.50Nap Time: 0.00Total Sleep Time: 63.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

LM warmup, 12 miles in 1:29:57, 7:29/mi, HR 150, 1.5 mile cooldown walk w/ dogs, & stretching.

Cool (42F), breezy & some trace rain.  Not feeling it again today but run went okay.  Waiting for the desire to run to return.

NB 769 - 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
6.000.000.000.006.00

LM warmup, 6 miles in 45:25, 7:34/mi, HR 148, w/ 12 x 12 sec Hill Sprints at mile 3 hill, 1.5 mile cooldown walk w/ dogs, & stretching.

Nice fall day, partly cloudy with no rain (49F).  Felt a bit tired on the run, but the hill sprints were strong.  Actually, didn't feel so hot for most of the run, but nothing to get excited about.

I'm not officially a hill sprint believer.  I can tell I've made a significant progression over this training cycle in leg strength.  Much of the increased speed is because my strides are longer at the same (180+) turnover.  Even heading uphill, my legs have really started feeling strong.  Most of all, I've kept the hip/groin injury I battled with for several months at bay and I daresay it's much better now than when I started the training.  Much of which I attribute to the steep hill sprints I've been doing twice a week fairly religiously.  I've also found they're a decent predictor of how I'll do in my hard workout the next day (as advertised).  So yes, I'm a fan.

NB 904 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.870.003.000.007.87

LM warmup, 7.87 miles in 57:40, 7:20/mi, with 3 x 1 mile @ 10K in ~ 6:14 (up), 6:13 (out and back), and 5:58 (down), 1.5 mile cooldown walk w/ dogs, & stretching.

Warmer and mostly dry (55F).  Garmin lost the workout data, so time and splits are from memory.  What I cannot forget is that I felt like crap throughout the workout......the "on" paces felt horribly hard.   It happens.

Brooks T3 Racer (Red) Miles: 7.87
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup, 8 miles in 58:32, 7:19/mi, HR 156, 2 mile cooldown walk w/ dogs & stretching.

Gorgeous day...partly cloudy and 58F.  Even more tired this morning....pushed a bit on the run despite tiredness and made really good time.  Tonight I must start resting more, although with the holidays, it'll be difficult.  Nice long walk w/ dogs to enjoy the fleeting weather.

NB 769 - Blue Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

LM warmup, 6 miles in 44:36, 7:25/mi, HR 154, w/ 8 x 12 sec Hill Sprints at mile 3 hill, 1.5 mile cooldown walk w/ dogs.

Rainy and cool (44F).  Still feeling tired.  Okay hill sprints.  In a bit of a rush to get done for thanksgiving activities.

NB 769 - Blue Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.020.003.100.007.12

LM warmup, 7.12 miles in 50:00, 7:01/mi, HR 156, w/ 2 mile warmup, 2 x Strides/Drills, 3.1 miles in 20 minutes @ HM pace (6:27/mi), 2 mile cooldown.  1.5 mile walk w/ dogs & stretching.

Sunny and pleasant (47F).  Lackluster warmup, decent effort & feeling 20 minute tempo at HM pace....felt very doable.  Faster cooldown.  Still a bit tired, especially the legs, but starting to come around.

Brooks T3 Racer (Red) Miles: 7.12
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

LM warmup, 4 miles in 30:52, 7:43/mi, HR 146, 3 mile walk w/ dogs & stretching.

Registered & picked up packet yesterday, so today is just lazing around the house and trying to shed my headache. 

NB 904 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.890.006.100.0050.99
NB 769 - Blue Miles: 26.00NB 904 Miles: 10.00Brooks T3 Racer (Red) Miles: 14.99
Night Sleep Time: 63.50Nap Time: 0.00Total Sleep Time: 63.50
Debt Reduction Calculator
Featured Announcements
Recent Comments: