| 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 | | 53.00 | 9.00 | 5.50 | 0.00 | 67.50 |
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| Adrenaline ASR Miles: 14.50 | NB 904 Miles: 22.50 | Brooks T3 Racer (Red) Miles: 18.00 | NB 769 - Blue Miles: 12.00 |
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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 | | 11.50 | 3.00 | 0.00 | 0.00 | 14.50 |
| LM warmup, 14.5 miles in 1:45:50, 7:17/mi, HR 155, w/ last 3 miles moderate. 2 mile cooldown walk w/ dogs. Cold (32F). Up and back into state forest land. Last 3 moderate miles were on a hill trail route near the house....extra 0.5 for the day since its been a while since I've run the trail route and wound up with extra. Now onto the fun part of the day......chainsaw maintenance and wood-cutting 101.
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| Adrenaline ASR Miles: 14.50 |
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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 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 miles in 1:00:25, 7:33/mi, HR 144, w/ 8 x 12 sec Hill Sprints at mile 3 hill, 1.5 mile walk w/ dogs, & stretching. 23F in the heat of the day. Temps like this are one of the reasons I don't live east of the cascades. Despite the big freeze, managed a decent run and wasn't too cold, at least not until the dog walk. Dare I say it? Bring back the rains!
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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 | | 7.00 | 0.00 | 2.50 | 0.00 | 9.50 |
| LM warmup (10 reps), 9 miles in 1:04:58, 7:13/mi, HR 155, w/ 8 x 2 min @ 10K. 2 sets of Strides/Drills. Stretching. Still cold (25F), but warmer than at 6am (8.5F). Probably ran the repeats faster than 10K effort, maybe between 5K and 10K. Felt pretty decent throughout, but definitely tired by the cooldown miles.
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| Brooks T3 Racer (Red) Miles: 9.00 |
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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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| LM warmup (10 reps), 12 miles in 1:26:50, 7:14/mi, HR 157, with last 6 miles moderate effort (~ MP) in 6:39/mi average (4 mi downhill & 2 mi rolling). 1 mile cooldown walk w/ dogs & stretching. 26F. Tired today, so the easy miles were truly easy effort for once....wasn't sure if I had 6 moderate miles in me. Legs pretty fried by the end but looking over the stats, a good run.
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| NB 769 - Blue Miles: 12.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup (10 reps), 8 miles in 1:00:05, 8:00/mi, HR 146, w/ 8 x 12 sec Hill Sprints at mile 3 hill, 1.5 mile cooldown walk w/ dogs, & stretching. Still cold (26F). Didn't feel quite as worn out as expected.
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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 | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| LM warmup (10 reps), 9 miles in 1:05:03, 7:13/mi, HR 157, with middle 3 miles Hard in 6:46 (up), 6:34 (up & down), and 6:07. 2 x Strides & Drills during warmup. 1 mile walk w/ dogs, PU/Crunch ladder (5x) & stretching. Downright balmy 32F today! Was feeling the mileage today and had some phantom pains before the run, but one the hard part started, it was okay. Arms/shoulders were very tired by the end....must do by push-ups more regularly *and* remember to relax when running fast.
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| Brooks T3 Racer (Red) Miles: 9.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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LM warmup (10 reps), 6.5 miles in 49:15, 7:34/mi, HR 144, 2 mile walk w/ dogs & stretching. Easy restful miles today.
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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 | | 53.00 | 9.00 | 5.50 | 0.00 | 67.50 |
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| Adrenaline ASR Miles: 14.50 | NB 904 Miles: 22.50 | Brooks T3 Racer (Red) Miles: 18.00 | NB 769 - Blue Miles: 12.00 |
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| Night Sleep Time: 62.00 | Nap Time: 0.00 | Total Sleep Time: 62.00 | |
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