| 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 | | 35.10 | 0.00 | 0.00 | 0.00 | 35.10 |
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| Night Sleep Time: 47.00 | Nap Time: 0.00 | Total Sleep Time: 47.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| LM warmup, 5 treadmill miles in 47:49, 9:34/mi, w/ 2 miles @ incline 1, 1 mile @ incline 6, 2 miles @ incline 1 w/ fast-'ish' finish. Fairly easy 2 mile warmup, 1 semi-difficult uphill mile, decent 2 mile cooldown w/ faster closing. Ankle felt okay, some "return to running" pains at various times. | |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| LM warmup, 4 treadmill miles in 46:03, 11:31/mi, w/ 1 mile @ incline 1, 2 miles @ incline 10, 1 mile @ incline 1, core work & stretching. | |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| LM warmup, 1 elliptical mile @ level 5 in 10+ minutes. 3.5 treadmill miles in 40+ minutes, 1 @ incline 15, 2 x (0.25 @ incline 10, 0.75 @ incline 15), 0.5 @ incline 15, core workout & stretching. | |
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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 | | 1.32 | 0.00 | 0.00 | 0.00 | 1.32 |
| LM warmup, 1.32 miles in 13:05, 9:55/mi, HR 135, core workout & stretching. Took a week+ down to see if that'd help the hip. No such luck. Been hitting the core workouts hard lately, especially the hip work. Guess I'll actually need to go see a doctor. | |
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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10.20 trail miles in 2:11:02, 12:51`/mi, HR 158, w/ 1800' elevation change & stretching. Sanity run. Drove up into the Elbe hills so I could hit the trails without the intervening pavement and gravel roads. Discovered a new (closer) connector that obviously was just built. New connector to Snoey to John R to Anvil Loop (East) to Upper Elkspur to new Cougar/Husky to Lower Elkspur, back up Cougar/Husky to Upper Elkspur to Memorial East to the Snoey back to connector and done. Many of the trails are now in pristine condition.....the back country horsemen obviously did some maintenance in prep for their 100 mile ride a couple of weeks ago. The Anvil loop I ran on used to be pretty gnarly but they smoothed it out and its pretty sweet now. The new Cougar/Husky isn't really finished yet, so some of it was not really a trail but some flagging. Most of the elevation change was on that one. Came up on a huge elk, about 20' away, rubbing its rack on an old stump. Got behind a couple of big trees before I made my presence known, but he took off anyway. May want to consider getting and carrying some pepper spray for the cougars and bears....not sure if they'll run. Left hip started bugging me towards the end, and the left ankle was bugging me most of the run, but even with those hassles I thoroughly enjoyed this run and the time in the woods. Addendum: Unfortunately, my left ankle didn't. It has decided to swell up to the size of a softball. Amazing that I could run 100 miles on it without any significant swelling, but a measley 10 miles sends it to the moon. Guess those compression socks worked.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
| 10.08 miles in 2:12:19, 13:08/mi, HR 152, w/ 1500' vert. 3 road miles, the rest trail and fire roads. Left hip hurt most of the way.....has gotten worse with rest.....and was really suffering the last few miles. Did get a couple of good climbs in. | |
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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 | | 35.10 | 0.00 | 0.00 | 0.00 | 35.10 |
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| Night Sleep Time: 47.00 | Nap Time: 0.00 | Total Sleep Time: 47.00 | |
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