| 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 | | 59.50 | 0.00 | 6.00 | 0.00 | 65.50 |
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| Adrenaline 8 (Blue) Miles: 13.50 | Adrenaline 8 (Green) Miles: 12.00 | Asics 2130 (Blue) Miles: 30.00 | NB 903 Miles: 8.00 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 42:52, 7:47/mi, HR 146. Pleasant day at 56F. Decided I need to try harder to forget pace for a while and just run easily, whatever that brings. Still felt tired today and legs definitely not peppy, but slightly better than yesterday....of course, perhaps that's because I knew it was a (much) shorter run? In any event, also skipping the form drills and core exercises for a couple of days, in case that is contributing to my recent downturn. |
| Adrenaline 8 (Blue) Miles: 5.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 42:19, 7:41/mi, HR 149. Legs still felt leaden the first couple of uphill miles but got better. Able to stretch things out a bit on the downhill return, but still lack a bit of the coordinated & strong feeling I'd gotten used to. Form drills afterwards. |
| Adrenaline 8 (Green) Miles: 5.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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8 miles in 1:00:25, 7:33/mi, HR 155. Overcast but pleasant (51F). Felt better (running) today, so I threw in 10 x 8 sec hill sprints on the steepest parts of the run. Non-running-wise, woke up with drainage in the back of my throat that's starting to turn into a cough. Wonderful.
4 miles in 31:14, 7:48/mi, HR 145. Cooler in the late afternoon (49F). Legs a bit stiff but kept the effort pretty light. First double in a while...hard to get motivated for 2-a-days in the winter.
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| Asics 2130 (Blue) Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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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 |
| 8 miles in 1:02:12, 7:46/mi, HR 147. Better. Legs felt a bit heavy from yesterday's core exercises; I think the hamstring/lower back routine I added really puts the hurt on the legs for the next day, possibly why last week's running was so crappy (core workouts just happened to be the day before hard runs). Anyway, today's run went much better. HR was down in normal easy run range, effort was easy, pace was a tad slow but nothing to worry about. Better. |
| Adrenaline 8 (Blue) Miles: 8.00 |
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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 | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
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10 miles in 1:12:17, 7:13/mi, HR 159. 2 mile warmup, 6 miles Steady State (7:03 - up, 7:08 - up, 7:24 - up, 6:22 - down, 6:24 - down, 6:22 - down, 6:47/mi average), 2 mile cooldown. Sunny and cold (41F) today. Left hamstring and calf both felt a bit tired on the warmup but not too bad. Determined to not pace-watch today and go by effort, whatever the pace that brought. First 3 miles were tough but manageable, given the uphill. Last 3 were good but I think I held back a bit so I didn't beat up my legs so bad on the downhills. HR for those miles was right in the range I expected and the effort was good, so despite being about 12 seconds/mi on the slow side of my Steady State pace range, I felt pretty good about these miles. Legs still felt pretty good on the 2 cooldown miles. Form drills afterwards, which were a bit tough to do. 4 miles in 32:14, 8:03/mi, HR 147. Practically crawled the first mile as my hips didn't want to stride at all. Loosened up a little bit as time went on and managed to keep the effort nice and light. Core exercises afterwards.
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| Asics 2130 (Blue) Miles: 4.00 | NB 903 Miles: 8.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 49:45, 7:39/mi, HR 151. Sunny and cold (45F). Legs a bit sore today, especially the hamstrings. The core exercises were abbreviated yesterday (didn't do the hamstring killers I have been doing), so it must be leftover from 3 days ago *or* from the runs the past few days. Either way, it didn't kill me so I must be getting stronger from it. |
| Adrenaline 8 (Green) Miles: 6.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:47:22, 7:40/mi, HR 153. Two hills run on forest land. Slow start, not too bad going up and down hill the first time. Warmed up around mile 3 and gained some traction headed to the uphill turnaround point. Cruised back down to the hill again, went up strong and finished fairly fast. A good run effort.
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| Asics 2130 (Blue) Miles: 14.00 |
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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 | | 59.50 | 0.00 | 6.00 | 0.00 | 65.50 |
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| Adrenaline 8 (Blue) Miles: 13.50 | Adrenaline 8 (Green) Miles: 12.00 | Asics 2130 (Blue) Miles: 30.00 | NB 903 Miles: 8.00 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
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