M'kay

April 2014

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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:

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
95.160.000.005.50100.66
Hoka Bondi 2 Miles: 65.26Hoka Stinson B Miles: 24.77Hoka Stinson Evo Miles: 4.13Altra Torin Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.070.000.000.006.07

6.07 miles, 51:41, 8:31/mi.

Hill loop.

Hoka Bondi 2 Miles: 6.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.040.000.002.008.04

8.04 miles, 1:14:53, 9:19/mi, w/ 8 x 1 min Hill Repeats.

Hill loop  8 x 1 min repeats on a decent grade hill with jog/walk back recovery.

Hoka Stinson B Miles: 8.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.130.000.000.004.13

4.13 miles, 36:52, 8:55/mi

I keep talking about getting into shape.  But given that I had to walk a few times during 4 mere miles after yesterday's hill repeats is a good indicator that I am *not* in shape.

Hoka Stinson Evo Miles: 4.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hotel workout.  65 elliptical minutes, 10 lvl 8, 50 lvl 12, 5 lvl 8.  Some upper-body weights afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.506.00

Treadmill run.  10 x 1 minute repeats at incline 12, then back to incline 1 for recovery of 90-120 seconds.  After the repeats was heading for 8 miles when the power to both treadmills cutoff and the maintenance guy could've find the circuit breaker.  End of run.

Hoka Bondi 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

8.01 miles, 1:03:40, 7:57/mi

Managed a run just after the storms passed through, so the weather was nice and cool.

Hoka Bondi 2 Miles: 8.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.610.000.000.006.61

6.61 miles, 53:16, 8:03/mi.

Fairly pleasant.

Hoka Bondi 2 Miles: 6.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

8.01 miles, 1:05:46, 8:12/mi.

Warm miles on tired legs.  Ready to head home tomorrow.

Hoka Bondi 2 Miles: 8.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles, 55:47, 8:35/mi.

Hill loop.

Altra Torin Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.610.000.000.008.61

8.61 miles, 1:16:51, 8:56/mi.

Hill loop with branches.

Hoka Stinson B Miles: 8.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.002.008.12

8.12 miles, 1:11:22, 8:48/mi, w/ 10 Fartleks.

Repeats varied from 1-4 minutes, up and down hills with a few flat parts sprinkled in.

Hoka Stinson B Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

4.01 miles, 36:23, 9:05/mi.

Tried a 7-minute workout before the run, in an attempt to find something that'll grab my attention long enough to get back into a core routine.  Interesting.  Then slogged thru 4 miles (barely).  Heavy legs.  Followed up with another 7 minute workout afterwards as punishment for only running 4 miles.  Good times.

Hoka Bondi 2 Miles: 4.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

8.05 miles, 1:07:43, 8:25/mi.

Over the ridge run.

Hoka Bondi 2 Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 treadmill miles in 1:06:28, 8:19/mi, incline 1.

7 minute circuit workout.

Hoka Bondi 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 treadmill miles, ~ 40 minutes, 10 minutes at incline 1, 30 minutes at incline 15 (mostly walking). 7 minute workout.

Hoka Bondi 2 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 treadmill miles in 66:12.

Hoka Bondi 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
95.160.000.005.50100.66
Hoka Bondi 2 Miles: 65.26Hoka Stinson B Miles: 24.77Hoka Stinson Evo Miles: 4.13Altra Torin Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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