M'kay

May 2013

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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.

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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
171.4226.182.095.00204.69
Altra Provision Miles: 6.01Altra Torin Miles: 59.80Hoka Stinson B Miles: 133.75Hoka Stinson Evo Miles: 73.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6.01 miles, 50:34, 8:25/mi.  

Sunny, mid 60s and still spring.  Great weather. 

Altra Provision Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.080.000.008.08

8.08 miles, 1:02:09, 7:42/mi, w/ 7+ miles Steady State (break to chat with neighbor at mile 3.25).

Warm and humid!  Crazy. 

Altra Torin Miles: 8.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6.01 miles, 50:52, 8:28/mi.

Mostly trails.  Its officially hot. 

Hoka Stinson B Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

~ 16 trail miles in ~3:40, w/ ~3k climb/descent.

First time on the Elbe hills this season.  Trails are in really good shape, although spring growth is already encroaching in areas.  A couple of new trails in various stages.  Finished with a climb up the Cougar/Husky trail, a real beast of a climb.Tired. 

Hoka Stinson Evo Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

8.08 miles, 1:05:52, 8:09/mi.

Altra Torin Miles: 8.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.690.000.000.000.69

Doesn't really count as much of a run.  Didn't like the feeling I was having in my left hip, so I called it off.

Hoka Stinson B Miles: 69.00
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, 1:10:35, 8:49/mi, w/ 1100+' elevation.

Bear run.  Literally.  First time I've ever encountered a bear on a run and it was about 2 miles from my house.  On the plus side, I saw it first, turn around, and departed the area without it seeing me.  Then, likely due to my loud singing, I never saw it again despite having to loop around to the sole exit point.  On the minus side, my bear spray, cell phone and my remaining common sense were at home.  Oops. 

Hoka Stinson B 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
3.120.000.000.003.12

3.12 miles, 26:29, 8:29/mi. 

Hot and hip was bugging, again. 

Altra Torin Miles: 3.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.060.000.000.0013.06

13.06 miles, 2:46:22, 12:44/mi, 2450' elevation change.

Trail run.  Hot and humid (PNW humid, not Southern US humid).  Dragging the whole time.  Seemed like a lot farther.  Still, trails have never been in better shape, with the sunny warm weather we've been having. 

Hoka Stinson Evo Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.104.000.000.008.10

8.1 miles, 1:04:16, 7:56/mi.

A bit of a progression run.   First few miles were slow then ratcheted up the pace and then the effort.

Altra Torin Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

8.12 miles, 1:04:21, 7:56/mi.

Welcome back rain. 

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
1.005.002.090.008.09

8.09 miles, 59:44, 7:23/mi.  

More of a workout that I'd anticipated.  Basically, I just kept myself out of my typical shuffle for the first four miles uphill, then kept the effort up downhill, except that the last two miles were harder because I was tired so I pushed a bit more.  Oh, and got socked by a thunderstorm at mile 3.  Drenched, so might as well push the pace, get done quicker, and increase the misery factor all in one fell swoop. 

Hoka Stinson B Miles: 8.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

6.15 miles, 48:52, 7:57/mi.

Stayed out of the shuffle, kept it as easy as possible given that goal.  Not overly taxing. 

Altra Torin Miles: 6.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.260.000.000.0022.26

22.26 miles, 3:14:06, 8:43/mi.

Ran the logging roads in the Hancock Forest area.  Explored a few new roads that have been expanded since the last time I was in the eastern part of the area.  Followed a muddy mess of an animal trail for a couple of miles at a crawl before bailing on it and returning to the roads.  Overcast and rainy the whole time but a decent time. 

Hoka Stinson Evo Miles: 22.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

6.13 miles, 51:46, 8:27/mi.

A wet jog with my tired body. 

Hoka Stinson B Miles: 6.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.005.0010.10

10.10 miles, 1:17:02, 7:38/mi.  1-5-5-1 Ladder, equal rests, 1 min increments.

Considering I've been dealing with a headache for 30+ hours, the run went well.  For a while, I put myself into enough running pain to make the head pain fade into the background. 

Altra Torin Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3.00 miles, 26:07, 8:42/mi.

Difficulty sleeping last night left me tired, nay, exhausted today.  You'd think that 7+ hours of sleep would be refreshing, right?  Not only was I groggy and fuzzy-brained all day long, when run time came, it just was not happening.  Packed it in. 

Hoka Stinson B Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.100.000.0010.10

10.10 miles, 1:13:52, 7:19/mi.  Steady State run.

No warm-up, just went.  Had to shove myself out the door just to start and the hips and legs felt awkward for a few miles but once things got going the endorphins hit and finished with a smile.

Hoka Stinson B Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

7.2 miles, 1:00:00, 8:19/mi.

Legs were tired; wasn't sure I'd make it past 3.  Felt ok enough to do 7 but that was the limit. 

Hoka Stinson B Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.120.000.000.0022.12

22.12 miles, 3:30:07, 9:30/mi.  9 miles road, 8 miles forest road, 5+ miles trails.

Started off feeling fatigued today.  The climb to the trails wasn't too bad.  A storm had hit the trails since the last time I ran them a few weeks ago, so I stopped frequently to clear limbs and debris to make them passable...those miles were definitely slow.  The return trip was tough, even though downhill as what little energy I had was gone.  

Hoka Stinson Evo Miles: 22.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.110.000.000.008.11

8.11 miles, 1:06:46, 8:14/mi, w/ 12 Strides.

Another 3 missed days.  Yardwork + visitor + work-work == zero free time.  

On another note, would Altra and Hoka One One please make a shoe together with the Altra zero drop and last and the Hoka cushioning?  I'm almost ready to cobble one together myself. 

Altra Torin Miles: 8.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.090.000.000.008.09

8.09 miles, 1:04:04, 7:55/mi.

Left hip was bugging for a while from the 3 day break and yesterday's return, but not bad enough to stop and things got better. 

Hoka Stinson B Miles: 8.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.000.000.008.06

8.06 miles, 1:07:01, 8:19/mi.

Not really feeling it, but tomorrow is going to probably be a trail work day, so conversely no running, so I needed to get this one in.  Oh, and it was sunny. 

Altra Torin Miles: 8.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.4226.182.095.00204.69
Altra Provision Miles: 6.01Altra Torin Miles: 59.80Hoka Stinson B Miles: 133.75Hoka Stinson Evo Miles: 73.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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