| 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 | | 50.00 | 0.00 | 7.00 | 0.00 | 57.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Flew today to Chesapeake, VA. Up at 2:45 am for flight (ugh!) Ran Recovery Run on treadmill in hotel this evening in 1:05:29. Footpod mileage way off actual (4.9 versus 7.0). Run felt easy from breathing perspective (never left 4-4 breathing pattern), but HR up over time and legs felt sore and tired; worse towards end. Some pain still in left ball of foot, worse from being cooped up in flight. Now I remember why I dislike running on treadmills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in 56:12 (8:02/mi). Run felt harder today than it should have. Some definite soreness remaining from yesterday's travel and treadmill run. Warm temps raised effort level. Left foot didn't bug me during run, but I skipped plyometric drills to take it easy on it. Squats and chair exercises, followed by stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Humid morning and warm (63). 7.0 mile Recovery Run in 1:01:14 (8:44/mi pace). Not hard to keep pace in recovery zone nor HR below 146, but effort still felt harder than when running back home (in Chesapeake, VA this week). Also ran 8x100m Striders w/ 100m rest that I missed yesterday in :17, :19, :16, :19, :17, :18, :16, :19. Guess which way was slightly uphill? Missed yesterday's 12 mile easy run. Decided to give my foot a rest to see if the ball pain would recede some more, since it seemed to be sticking around (unlike before). Strategy seems to have worked a little, but I'll really see later today after the run. Hope to be ready for tomorrow's Steady State. Core exercises and stretching following workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| Started with 2 easy miles in 16:16 (8:08/mi avg pace), then started 7 mile Steady State run. SS run time was 47:59 (6:51/mi avg pace) with splits of 7:00, 6:52, 6:54, 6:52, 6:48, 6:45, 6:44. Aiming for 6:55/mi avg pace, but had some obvious problems towards the end with pace control (felt like I was struggling to keep up w/ 6:55, when in fact I was faster). Pacing more difficult than normal since I'm away from home and the area is very flat (I'm used to the rolling hills). Leg muscles felt a bit sore today, and by the end of the SS run, my left abductor was pretty sore. Finished up with 2 easy miles in 15:44 (7:52/mi avg pace). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Recovery run in 1:01:20 (8:45/mi pace) this morning on treadmill in hotel before heading to the airport for the trip back home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Slept pretty well last night, but had some mild dehydration from long travel day. Today is long run day. Aimed to run first half at 20% off MP, and second half at 10% off MP. 1st half in around 1:17, second half in around 1:11; pretty close on both halves (each a bit fast). Overall time was 2:28:16 at 8:14/mi pace. Muscles really started to complain around the 14 mile mark, but managed to keep pace throughout, so good run overall. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 7.00 | 0.00 | 57.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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