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Week starting Nov 28, 2010

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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:

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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
43.860.000.002.4746.33
NB 769 Miles: 8.00Adrenaline 10 Miles: 15.24NB 760 Miles: 8.09Rockridge GT Miles: 15.00
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup, 7 miles in 54:08, 7:44/mi, HR 161, 12 x 12 sec Hill Sprints, 1.5 mile walk/jog with dog (1 mile jogging), & stretching.

Legs tired and cranky today.  Some left hip pains but manageable.  Hill Sprints were tough but got through them.   

NB 769 Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.002.479.12

LM warmup, 8.12 miles in 1:03:42, 7:51/mi, HR 166, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 15 x 1 min on/off Fartleks, 2+ mile cooldown, 1.5 mile walk/jog (1 mile jogging) w/ dog, light core workout * stretching.

Lack of recent speedwork and consistent training made this an "ouch" workout.  Now I'm nice and tired.

Adrenaline 10 Miles: 9.12
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

LM warmup, 6.12 miles in 46:53, 7:40/mi, HR 158.

Run interrupted.  Came across a stray dog mid-way thru my run. He looked pretty miserable, wet and cold.  Wouldn't come to be so not much I could do.  Kept going, hit the turnaround, and found him a bit further down the road, lying down at a neighbors driveway, with the neighbor and the mail-lady conversing trying to determine if anyone knew the owner.  The short version is that I ran home, got the truck, took him to the vet, spent some $$$, took him home, gave him a bath, and am still searching for an owner, now trying to juggle a 2 dog household where the 2 dogs have not been properly introduced.  Didn't quite get my complete run in... 

Adrenaline 10 Miles: 6.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.090.000.000.008.09

LM warmup, 8.09 miles in 1:02:25, 7:43/mi, HR 160, & stretching.

I ran exactly 8.09 miles further than I felt like running.

NB 760 Miles: 8.09
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

LM warmup, 14 miles in 1:46:31, 7:37/mi, HR 165, 1.5 mile walk/jog(1mi) w/ dog & stretching.

Cold but nice outside.  Handled the uphill better than I expected and managed to keep the last 6 miles all under a 7 min pace despite tiring and flattening of the downhills.  

Rockridge GT Miles: 15.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.860.000.002.4746.33
NB 769 Miles: 8.00Adrenaline 10 Miles: 15.24NB 760 Miles: 8.09Rockridge GT Miles: 15.00
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50
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