M'kay

Week starting Nov 08, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDale's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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
45.130.007.193.1055.42
Adrenaline ASR Miles: 15.00NB 769 - Blue Miles: 24.00NB 904 Miles: 16.42
Night Sleep Time: 52.50Nap Time: 2.50Total Sleep Time: 55.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.002.500.0015.00

LM warmup, 15 miles in 1:52:14, 7:29/mi, HR 156, with last 2.5 miles hard in 3:08 (down), 6:22 (down), 6:48 (up).  1.5 mile cooldown walk w/ dogs & stretching.

Finally succumbed to the fact that Saturday's are too busy to get my long run in....spent the better part of the morning and afternoon at appliance & home stores, so by the time I got back home, I was in no mood (and had no energy) to get a 15 miler in.  So an unscheduled rest day it was, and I just shifted my entire schedule to the right one day. 

Today's weather was nicer, so just overcast, intermittent sprinkles, cool (46F).  Ran up into the state forest lands, so a good steady climb for the first 6.5, steepening (is that a word?) the last 1.5 of those miles, reverse the next 6.5, and the fast finish over 2.5 miles with some slope but pretty tame.  Felt weak the first 3-4 miles, got a good (first) wind going to finish off the climb, decent the next couple of miles on the downhill until about 9 overall when my legs started feeling tired.  Pushed thru until the 12.5 mark, then unleashed what I had left.  Felt like legs just wouldn't go any faster but the lungs wanted too for the first 1.5 (downhill), then the last 1 was just hard.

Adrenaline ASR Miles: 15.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

LM warmup, 6 miles in 46:33, 7:45, HR 147, w/ 12 x 12 sec Hill Sprints, 1 mile cooldown walk w/ dogs, & stretching.

Rainy & cool (47F).  Started gimping around this morning unexpectedly.....left quad/hip flexor was causing some pain.  Nearly punted on the run but decided to give it a go and see if things would sort themselves out, figuring it was the pounding of yesterday's downhills.  Sure enough, by a mile or so in things had pretty much resolved.  Hill sprints weren't great but not terrible.  Nothing much else, aside from I'm already tired of this rain.

NB 769 - Blue Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.550.000.003.107.65

LM warmup, 7.65 miles in 56:59, 7:27/mi, HR 155, w/ 2 miles warmup, 2 sets of Strides/Drills, 5 x 1K w/ 90 sec rest in 3:34 (up - 5:46/mi), 3:45 (up - 6:04/mi), 3:40 (up and down - 5:55/mi), 3:34 (down - 5:46/mi) , 3:32 (down - 5:42/mi), average 5:51/mi, 2 miles cooldown & stretching.

From sunny to rainy (47F).  Left leg still doesn't feel right.  Not really pain, but certainly discomfort.  Mostly along the outer thigh and quad....just kinda feels funny.  Attacked with the roller this morning and will do so again tonight.  Once again, after the warmup, didn't really notice it again.

Quite nearly a puke run.  First 1K was way too hard and fast....#2 wasn't much better but was the only one below predicted flat 5K pace (5:57/mi).  Third one included a brief unschedule dry heave stop of about 10 seconds, and also included the turn around to head back down.  Holding pace on the flats and even going faster on the downs was not nearly as bad as trying to run fast uphill....do I need a set of refresher strength hill repeats?  Anyway, averaged well below and pretty close to my best predicted 5K pace (5:50/mi, from my last flat half-marathon), so I'll just chalk it up as a good sign.  Now I remember why I prefer longer races....these speeds hurt.

Today, the final 365 day countdown to becoming a Master's runner begins.  Ugh.

NB 904 Miles: 7.65
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

LM warmup, 12 miles in 1:29:38, 7:28/mi, HR 156, 1.5 mile cooldown walk w/ dogs, & stretching.

Sunny and cold (46F).  Felt pretty good throughout....let loose a bit on the last 4 mile downhill.  No uphill mile over 8, last 4 downhill miles under 7.

A big thank you to all of our veterans on Veterans Day, especially those still defending the freedoms we so easily take for granted.  Thank you one and all!!!

NB 769 - Blue Miles: 12.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Traveled to VA today.  Arrived in the remnants of Hurricane Ida...combined with the long flight, lack of sleep and meetings all day tomorrow, decided to take today off.

Night Sleep Time: 5.00Nap Time: 1.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.080.004.690.008.77

LM warmup, 8.77 miles in 1:02:02, 7:04/mi, HR 159, w/ 2 x 15 minute Tempo Intervals in 6:29/mi (HM) & 6:18/mi (10K), & stretching.

Weather still nasty in VA.  Headwinds bad for the first 2 warmup miles & intermittent thru the tempo intervals.  Stopped at ~ 12 minute mark briefly in the 2nd interval because of a bad stitch in my right side that basically forced the pause.  Surprised this workout went as well as it did given the weather, lack of rest & travel induced stress.  I'll take it.

NB 904 Miles: 8.77
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

LM warmup, 6 miles in 45:06, 7:30/mi, HR 152, w/ 12 x 12 sec Hill Sprints, 2 mile cooldown walk w/ dogs, & stretching.

Flew back home early this morning.  I think I ran this easy run quickly just to get it over with.  Hill sprints went pretty well.

NB 769 - Blue Miles: 6.00
Night Sleep Time: 5.00Nap Time: 1.50Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.130.007.193.1055.42
Adrenaline ASR Miles: 15.00NB 769 - Blue Miles: 24.00NB 904 Miles: 16.42
Night Sleep Time: 52.50Nap Time: 2.50Total Sleep Time: 55.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):