| 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 | | 49.99 | 4.56 | 0.00 | 1.83 | 56.38 |
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| Adrenaline 8 (Green) Miles: 13.00 | NB 903 Miles: 12.00 | Asics 2130 (Blue) Miles: 20.81 | Adrenaline ASR Miles: 10.57 |
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| Night Sleep Time: 49.00 | Nap Time: 9.50 | Total Sleep Time: 58.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 treadmill miles in 49:57, 7:41/mi, HR 149. Aside from being tough just because it was on a treadmill, uneventful. Quads/hip flexors felt a bit sore and took a couple of miles to loosen up. |
| Adrenaline 8 (Green) Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 9.50 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles in 1:00:34, 7:34/mi, HR 144. Cold, outdoor miles on bare wet roads (finally). Aside from some slushy areas, none of the recent traction issues outside. Felt pretty good throughout but a tad underdressed as I never got warm. Not a whole lot of sleep last night, as I wound up spending the night in Seattle after driving a ferret to the vet ER in a snowstorm, but at least the roads cleared for the return trip.
4 treadmill miles in 31:51, 7:57/mi, HR 151. Inside on the treadmill since it was late.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in 1:09:30, 7:43/mi, HR 147. Rearranged my running schedule a bit this week for the holidays, so Wednesday's run is today. Felt okay. |
| Asics 2130 (Blue) Miles: 9.00 |
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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 | | 8.74 | 0.00 | 0.00 | 1.83 | 10.57 |
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10.57 miles in 1:23:06, 7:51/mi, HR 148. 28:13 min warmup, 3.38 miles, 8:21/mi, HR 146. 8 x 90 sec hill repeats with downhill jog recovery. 25 min cooldown, 3.4 miles, 7:20/mi, HR 145. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .23 | 6:25 | 157 | 172 | | 2 | .22 | 6:45 | 160 | 173 | | 3 | .23 | 6:31 | 162 | 175 | | 4 | .23 | 6:32 | 161 | 174 | | 5 | .23 | 6:37 | 162 | 174 | | 6 | .23 | 6:39
| 161 | 174 | | 7 | .23 | 6:33 | 161 | 174 | | 8 | .23 | 6:32 | 161 | 174 |
Hill repeat workout, moved from Thursday. 6:34/mi avg pace is well off my best and probably my worst for this workout. Weather a bit unfriendly....a unfriendly crosswind turned into a stiff headwind on the later repeats. Nonetheless, I still just don't have "it" and this workout proves it. Guess I'm just trying to survive winter here this year.
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| Adrenaline ASR Miles: 10.57 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took an unscheduled off day. Merry Xmas. |
| 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 | | 7.25 | 4.56 | 0.00 | 0.00 | 11.81 |
| Thirds progression run, 11.81 miles in 1:30:00, 7:37/mi, HR 150. First third, rolling with some uphill, 3.58 mi, 8:23/mi, HR 139, very easy effort. Second third, nearly all uphill with some rolling & downhill last mile, 3.67 mi, 8:10/mi, HR 151. Last third, mostly downhill with some rolling at the end, 4.56 mi, 6:34/mi, HR 160. Saturday's scheduled run to work around appointments tomorrow. Some slush, snow & ice back on the roads for the middle half of the run (unexpectedly), but kept decent footing most of the way. Goal was to run by effort so instead of normal out & back thirds over essentially the same course, I ran my normal road route, started very easy and slowly doled out the effort over the course of 90 minutes. Looking at the results in terms of pace is deceiving, but the average HRs tells a more consistent story, so I feel like I hit my goal. I also needed a good run where I closed fairly fast and felt good while doing it (for confidence purposes) and I did that today. Now, are cold turkey sandwiches good post-workout fuel? Guess they'll need to be....plus, they're one of my favorite things I wait all year long for!
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| Asics 2130 (Blue) Miles: 11.81 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 49:38, 7:38/mi, HR 147. Sunday's run today. Warmer (39F) and rainy. Kept the effort easy headed uphill (legs felt tired and didn't want to go) and reaped the benefits of downhill. |
| Adrenaline 8 (Green) Miles: 6.50 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.99 | 4.56 | 0.00 | 1.83 | 56.38 |
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| Adrenaline 8 (Green) Miles: 13.00 | NB 903 Miles: 12.00 | Asics 2130 (Blue) Miles: 20.81 | Adrenaline ASR Miles: 10.57 |
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| Night Sleep Time: 49.00 | Nap Time: 9.50 | Total Sleep Time: 58.50 | |
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