| 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 | | 44.89 | 0.00 | 6.10 | 0.00 | 50.99 |
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| NB 769 - Blue Miles: 26.00 | NB 904 Miles: 10.00 | Brooks T3 Racer (Red) Miles: 14.99 |
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| Night Sleep Time: 63.50 | Nap Time: 0.00 | Total Sleep Time: 63.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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.
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| NB 769 - Blue Miles: 12.00 |
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
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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.
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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 | | 4.87 | 0.00 | 3.00 | 0.00 | 7.87 |
| 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.
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| Brooks T3 Racer (Red) Miles: 7.87 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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.
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| NB 769 - Blue Miles: 8.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| NB 769 - Blue Miles: 6.00 |
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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 | | 4.02 | 0.00 | 3.10 | 0.00 | 7.12 |
| 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.
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| Brooks T3 Racer (Red) Miles: 7.12 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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.
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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 | | 44.89 | 0.00 | 6.10 | 0.00 | 50.99 |
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| NB 769 - Blue Miles: 26.00 | NB 904 Miles: 10.00 | Brooks T3 Racer (Red) Miles: 14.99 |
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| Night Sleep Time: 63.50 | Nap Time: 0.00 | Total Sleep Time: 63.50 | |
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