| 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 | | 43.86 | 0.00 | 0.00 | 2.47 | 46.33 |
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| NB 769 Miles: 8.00 | Adrenaline 10 Miles: 15.24 | NB 760 Miles: 8.09 | Rockridge GT Miles: 15.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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. | |
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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 | | 6.65 | 0.00 | 0.00 | 2.47 | 9.12 |
| 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 |
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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 | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
| 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 |
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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 | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| 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. | |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 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 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.86 | 0.00 | 0.00 | 2.47 | 46.33 |
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| NB 769 Miles: 8.00 | Adrenaline 10 Miles: 15.24 | NB 760 Miles: 8.09 | Rockridge GT Miles: 15.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | |
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