| 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 | | 54.08 | 10.00 | 0.00 | 3.24 | 67.32 |
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| NB 769 Miles: 17.12 | NB 760 Miles: 10.05 | Rockridge GT Miles: 32.08 | Adrenaline 10 Miles: 8.07 |
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| Night Sleep Time: 50.00 | Nap Time: 0.00 | Total Sleep Time: 50.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| LM warmup, 7.03 miles in 54:25, 7:45/mi, HR 151, 12 x 12 sec Hill Sprints, & stretching. Zapped from yesterday's long run. | |
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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 | | 6.81 | 0.00 | 0.00 | 3.24 | 10.05 |
| LM warmup, 10.05 miles in 1:18:06, 7:46/mi, HR 151, w/ 2 mile very easy warmup w/ dog, 2 x Drills, 6 x Strides, 10 x 2 min on/off Fartleks (8 uphill, 2 downhill), 2+ mi cooldown, core workout & stretching. Sunny & mid-50s day. Legs felt pretty well recovered, so I took advantage with a nice hard fartlek workout. Repeats were hard but tolerable. A couple of extra long rest periods to help a DFW officer with some directions, not that I minded too much. | |
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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 | | 8.08 | 4.00 | 0.00 | 0.00 | 12.08 |
| LM warmup, 12 miles in 1:29:57, 7:27/mi, HR 155 & stretching. Stayed steady during the first uphill 6 miles, pushing a bit the last steeper mile, then let loose on the steep downhill. Collected myself for a half mile, then started pushing into MP effort for the last 4. Finished in the dark. |
| Rockridge GT Miles: 12.08 |
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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 | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| LM warmup, 8.07 miles in 1:02:13, 7:43/mi, HR 151, w/ 12 x 12 sec Hill Sprints & stretching. Cloudy and cool but dry. A bit tired at the start but warmed up into the run nicely. Hill sprints felt better this week....not great, but they definitely sucked less than they have lately. Legs still plenty tired by #s 11 & 12. |
| Adrenaline 10 Miles: 8.07 |
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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 | | 4.09 | 6.00 | 0.00 | 0.00 | 10.09 |
| LM warmup, 10.09 miles in 1:13:24, 7:17/mi, HR 160, w/ 2 mile warmup, 6 miles steady state (4 uphill, 2 downhill), 2 mile cooldown w/ 6 x Strides, & stretching. Cool but dry. Tired today...really felt it in the legs the last mile or so of the steady state portion. Still, managed a decent SS portion without the stops of the previous week, so I guess things are coming along. May need to take tomorrow off...will see how things feel then. | |
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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 miles in 2:43:17, 8:10/mi, HR 150 & stretching. Windstorm overnight prevented decent sleep. Headed into Elbe hills and encountered slick roads and later snow, about 1' deep at the top of the climb. Watch malfunction lost almost a mile but I've run the route so many times before I know the distance and about how much time I lost. Wiped afterwards...unfortunately, had to attend a holiday party later that night so no rest for the weary. |
| Rockridge GT Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.08 | 10.00 | 0.00 | 3.24 | 67.32 |
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| NB 769 Miles: 17.12 | NB 760 Miles: 10.05 | Rockridge GT Miles: 32.08 | Adrenaline 10 Miles: 8.07 |
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| Night Sleep Time: 50.00 | Nap Time: 0.00 | Total Sleep Time: 50.00 | |
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