| 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 | | 34.22 | 4.01 | 0.00 | 0.00 | 38.23 |
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| NB 769 Miles: 7.00 | Rockridge GT Miles: 23.12 | Adrenaline 10 Miles: 8.11 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
| | 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 54:57, 7:51/mi, HR 161, w/ 10 x 12 sec Hill Sprints, 1.5 mile walk w/ dogs & stretching. Snowing and cold. Legs already sore from yesterday. Hill sprints okay but got difficult because the snow really started sticking once I started the sprints and the road got slick. | |
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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 | | 6.00 | 4.01 | 0.00 | 0.00 | 10.01 |
| LM warmup, 10.01 miles in 1:17:23, 7:43/mi, HR 163, w/ last 4 miles Moderate effort, light core workout & stretching. Roads had about 3 inches of fresh snow on them, so the scheduled 15 x 1 min on/off workout was a no-go. Probably overly ambitious anyway, given the entire week off recently. Decided just to run 7 or 8 and leave it at that. Once I got into the run, however, I felt like I wanted to keep going. So I did. On the way back, I pushed to about as fast as I could without significant slipping and sliding, which turned out to be about MP or so. A good tiring run. |
| Rockridge GT Miles: 10.01 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We'll call today Crosstraining. 17 inches of fresh snow on the ground this morning and we're not even past Thanksgiving. This is by far the most snow we've ever had in one dumping and I believe the most at once. So today consisted of shoveling snow. Lots and lots of snow. I didn't even get the truck dug out before I finally gave up some 5+ hours in, but I did manage to create an 8' wide path down the driveway, a path to the woodpile, and dug out the car. If I hadn't, we'd have this snow lying around for weeks. Now that I've put forth the snow shoveling effort, it'll rain tomorrow and clear all this up. Just sayin'. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yesterday's crosstraining about killed me. My left shoulder has been bugging me off and on since the summer, but last night it kicked into overdrive. Then I about fell on my face getting out of bed this morning when I tried to move my bad and it complained. I did get loosened up a bit and managed to dig out the truck this morning for some additional "cross training" value, but I think that'll probably be all for today. |
| 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 | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| LM warmup, 7.11 miles in 55:06, 7:456/mi, HR 166, 1.5 miles w/ dog (1 mile jogging) & stretching. 40s and cloudy today. Everything is melting. Another get-back-into-things easy run. An added jogging mile with the dog. We lost Bean Wednesday night suddenly. She was my first dog and we've had her over 13 years. She came into our lives as a puppy at a difficult time, about 6 months before Dianna and I got married, and was a handful from day one. Tons of personality. Took us over a year to potty train her, not because she's dumb but because she was very very smart and used that to outwit us. Many great memories and not one single bad one. I'm thankful both of us were there for her at the end and she went peacefully, but we weren't ready and neither of us are coping well. We rescue ferrets, so we've dealt with our fair share of loss, but Bean was different and we all miss her terribly. Rest-in-peace Beanie! |
| Adrenaline 10 Miles: 8.11 |
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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 | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| LM warmup, 12.11 miles in 1:34:43, 7:49/mi, HR 168, 1.5 mile walk/jog with dogs, light core workout & stretching. Cold with some sleet showers. 4 mile on slick slushy forest roads, the remainder on fairly clear asphalt. Legs tired. |
| Rockridge GT Miles: 13.11 |
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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 | | 34.22 | 4.01 | 0.00 | 0.00 | 38.23 |
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| NB 769 Miles: 7.00 | Rockridge GT Miles: 23.12 | Adrenaline 10 Miles: 8.11 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | |
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