| 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 | | 57.36 | 8.04 | 0.00 | 2.58 | 67.98 |
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| NB 769 Miles: 16.63 | NB 760 Miles: 21.31 | Adrenaline 10 Miles: 30.04 |
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| Night Sleep Time: 62.00 | Nap Time: 0.00 | Total Sleep Time: 62.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| LM warmup, 7 miles in 54:18, 7:46/mi, HR 160 w/ 12 x 12 sec Hill Sprints, 2 mile walk/jog with dogs (1.5 miles jogging untimed) & stretching. A nice fall day Hill sprints were tough today. | |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 2.58 | 9.14 |
| LM warmup, 8.14 miles in 1:03:06, 7:45/mi, HR 161 w/ 2 mile warmup, 2 x Drills, 6 x Strides, 15 x 1 min on/off Fartleks, 2+ mi cooldown, 1.5 mi dog walk/jog (1 mi jogging), core workout & stretching. Beautiful fall day...shorts and rolled up long-sleeve shirt weather. Legs weary but willing. 1 minute repeats better than last week but still gasp-ers with plenty of walking during the recoveries. Same pattern....13 generally uphill, last 2 downhill. Didn't quite feel so dead on the cooldown miles though. | |
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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 | 2.04 | 0.00 | 0.00 | 10.04 |
| LM warmup, 10.04 miles in 1:18:04, 7:47/mi, HR 157 & stretching. Hit the steep hill loop to start then out and back on the normal route. Pushed the last couple of miles down into MP. Managed to just catch the start of the rain. |
| Adrenaline 10 Miles: 10.04 |
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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 | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
| LM warmup, 7.13 miles in 55:23, 7:46/mi, HR 154, w/ 12 x 12-15 sec Hill Sprints, 1.5 mile walk/jog (1 mi jogging) w/ dog & stretching. Another rainy day. Tired today and feeling the mileage this week. Tomorrow's should be another hard workout but I'm not sure if I'll be up for that with the increasing mileage yet, so I'll play it by ear. Discovered that my "12 second" hill sprints were closer to 14 or 15, so I changed finish markers for the last few. Been that way since moving to the new hill, I guess. No wonder they're kicking my arse. | |
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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 | | 2.07 | 0.00 | 0.00 | 0.00 | 2.07 |
| LM warmup, 2.07 miles in 16:45, 8:05/mi, HR 146. Miserable weather. Forced myself outside to start today's run but by 2 miles in, knew I just wasn't into an easy workout, much less a hard one. Legs were complaining loudly the whole time so I bailed. At least I made it out the door. | |
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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 | | 4.10 | 6.00 | 0.00 | 0.00 | 10.10 |
| LM warmup, 10.1 miles in 1:15:19, 7:28/mi, HR 160, w/ 2 mile warmup, 6 miles Steady State (4 up, 2 down), 2 mile cooldown. Core workout & stretching afterwards. Ugh. Still not feeling it today, but pushed ahead anyway. My "steady state" portion was definitely slower than it should be and I would up taking quick breathers every mile, using the mental trick "one more mile and that's it" to get me through to the end. Not very pretty. | |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| LM warmup, 20 treadmill miles in 2:36:36, 7:50/mi, w/ increasing incline (1-4 1%, 5-8 2%, 9-12 3%, 13-16 4%, 17-18 5%, 19-20 back to 1%), & stretching. Couldn't bring myself to face the constant downpour outside, so I resigned myself to the treadmill with some mindless fare to keep me entertained (The Hangover). Was planning on 16 today, but I managed to talk myself into 18 and then 20, with thoughts of blowing up at Boston if I don't get my running act together dancing through my head. |
| Adrenaline 10 Miles: 20.00 |
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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 | | 57.36 | 8.04 | 0.00 | 2.58 | 67.98 |
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| NB 769 Miles: 16.63 | NB 760 Miles: 21.31 | Adrenaline 10 Miles: 30.04 |
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| Night Sleep Time: 62.00 | Nap Time: 0.00 | Total Sleep Time: 62.00 | |
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