M'kay

May 03, 2024

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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:

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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

Sat, Apr 05, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.00	0.00	0.00	0.00	24.00

24 miles in 3:01:24, 7:33/mi, HR 153.

Ran 3 out and back 8 mile laps on my road, 4 uphill 4 downhill. Had Powerade available every 2.67 miles (carried out the bottle with me on the first lap and back on the last).

1st lap. Felt sluggish and kept things nice and easy: 1:01:16, 7:40/mi, HR 148.
2nd lap. Still felt low on energy but settled in: 1:00:52, 7:37/mi, HR 151.
3rd lap. Tired and legs sore but pushed the effort a bit more. Took accelerade gel at mi 16 and felt a bit more energy: 59:17, 7:25/mi, HR 159.

This is the first of two 24 milers I plan on running before May 18th. Each lap starts at about 1250' and crests at about 1750', so the total elevation gain/loss here is more than the marathon I'm planning to run. This run felt hard and was a good reminder of what it feels like towards the end of a marathon. I'm pretty sure the lack of energy was due to the pizza feast I had last night in celebration of the return of Battlestar Galactica, Season 4. Yes, I'm a BSG nut and now I must rest.

Asics GT 2120 - 247.68 miles.

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00

Comments

From Kelly on Sun, Apr 06, 2008 at 08:57:39

Pacing looks pretty good and no huge leap in HR either. With a full month left to train you definitely look to have the sub-3 mark within reach.

Definitely sounds like there is a nice advantage to your home training grounds. Plenty of diversity.

From Ian on Sun, Apr 06, 2008 at 11:39:13

Strong long run Dale, and good effort on the last lap. Not surprised it felt hard, you're only a couple of miles off running the full distance just short of 3 hours. After eating healthy all week Fri night was our pizza night too, deep crust carbo load, yum yum.

From Tom on Mon, Apr 07, 2008 at 10:30:20

Nice run Dale. I think you're right on track for sub-3.

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