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Week starting Dec 13, 2009

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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.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.386.0011.410.0061.79
Adrenaline ASR Miles: 16.00NB 769 - Blue Miles: 16.00Brooks T3 Racer (Red) Miles: 17.79NB 904 Miles: 12.00
Night Sleep Time: 61.50Nap Time: 0.00Total Sleep Time: 61.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.003.500.0016.00

LM warmup (10 reps), 16 miles in 1:57:10, 7:19/mi, HR 152 with last 3.5 miles Hard in 3:09 (0.5 down), 6:22 (down), 6:17 (down), 6:52 (up), 6:29/mi avg.  1.5 mile walk w/ dogs & log splitting.

Some flurries (32F).  Run up into the state forest, downhill return, final mile back uphill.  Felt pretty good...legs didn't get really tired until the last couple of miles.  A couple months ago a run this long would've been exhausting.

Adrenaline ASR Miles: 16.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup (10 reps), 8 miles in 1:00:32, 7:34/mi, HR 145, w/ 10 x 12 Hill Sprints at mile 3.5 hill.  1.5 mile walk w/ dogs, PU/Crunch Ladder (5), and stretching.

Warmer (~40F).  Some slushy and slick spots on the road, so the normal hill sprint location was unusable today.   The stand-in location is a bit less steep and further away from the end of the run, but worked out just fine.  Actually felt pretty strong during the sprints, although I could feel all 16 miles in the rest of the run.

NB 769 - Blue Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.003.200.009.00

LM warmup (10 reps), 9 miles in 1:05:22, 7:15/mi, HR 157, w/ 2 sets of Strides/Drills and 4 x 5 min Fartleks @ 10K effort, PU/Crunch Ladder (5), & stretching.

Warmer (42F), breezy, and some light rain.  Really didn't feel like getting out there today, so it wasn't until late afternoon when I finally got going.  In a sour mood from a work-related programming issue.  On top of that, was just feeling a bit worn out and tired.  Once I got going into the Fartleks, they went really well though.  Hope the same goes for tomorrow's 12 miler.

Oh, and my left achilles was bugging me most of the day, but seemed fine during the run itself.  One of those phantom pains that start cropping up when increasing mileage, I suppose.

Brooks T3 Racer (Red) Miles: 9.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

LM warmup (10 reps), 12 miles in 1:25:30, 7:07/mi, HR 154, w/ 6 miles Moderate in 6:48 (flat), 6:45 (flat), 6:20 (down), 6:25 (down), 6:19 (down), 6:20 (down), 6:29.5/mi average.  1 mile walk w/ dogs & stretching.

Rainy (47F).  Unlike some lucky bloggers, I managed to time my run to align perfectly with the rain and winds.  Then, I managed to miss the brief pause in the rain after my run, and hit the next rain shower while walking the dogs.  So I was frozen and fairly numb at the conclusion of festivities.  The run itself was fine, aside from an emergency pit stop at mile 10.75.  Good thing I was prepared for that eventuality.

NB 904 Miles: 12.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup (10 reps), 8 miles in 59:51, 7:28/mi, HR 148, w/ 10 x 12 sec Hill Sprints, 1 mile walk w/ dogs & stretching.

Tired today.  Legs feel like lead tired.  Hill Sprints feel like I'm heaving myself up the hill tired.  Don't want to keep running at 6 miles tired.  Muscles not very flexible during stretching after the run tired.  Hope tomorrow feels better.

NB 769 - Blue Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.080.004.710.008.79

LM warmup (10 reps), 8.79 miles in 1:00:43, 6:54/mi, HR 158, w/ 2 mile warmup, 2 x 15 min Tempo Intervals @ HM pace with 1 min rest in 6:23/mi, 6:20/mi average, 2 mile cooldown.  1 mile walk w/ dogs, PU/Crunch ladder (5) & stretching.

Feeling better (more rested) today.  Some sun and warmer temps helped (52F), although it didn't last long.  Still dragging a bit during the warmup, but the intervals went pretty well.  Probably a bit harder than HM effort, but not too much, and I'm hoping that when the marathon rolls around, my HM pace is in the 6:15-6:20/mi range.  Optimism at its finest.

Feeling good that I survived the week.  Close to 17.5 of the ~ 68 miles I'll have after tomorrow were quality work at marathon or better pace, and the easy miles weren't necessarily complete recovery miles, so the workload is getting up there but I'm surviving.

Brooks T3 Racer (Red) Miles: 8.79
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take an off day.  Been pushing pretty hard lately and was fairly tired this week, so I managed to talk myself into it quite easily.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.386.0011.410.0061.79
Adrenaline ASR Miles: 16.00NB 769 - Blue Miles: 16.00Brooks T3 Racer (Red) Miles: 17.79NB 904 Miles: 12.00
Night Sleep Time: 61.50Nap Time: 0.00Total Sleep Time: 61.50
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