M'kay

May 01, 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

Mon, Oct 05, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.80	0.00	0.00	1.45	8.25

LM warmup, 8.25 miles in 1:05:50, 7:58/mi, w/ 2.64 mile warmup, 1 set of Strides/Drills, 6 x 90 second Hill Repeats on mile 3 hill, 2.6 mile cooldown, 1 mile cooldown walk w/ dogs, & stretching.

Sunny and cool (61F). Start of a recovery week. Took a bit to get moving today.....pace pretty slow the first couple of miles. Hill repeats went pretty well although 90 seconds on this hill was tough. Will be needing it for the 10K on Friday....monster hill right in the middle of the race.

Brooks T3 Racer (Red) Miles: 8.25

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

Comments

From Snoqualmie on Tue, Oct 06, 2009 at 10:51:26 from 24.18.192.33

Unless I'm confusing you with another blogger, sometimes you do very short hill reps and sometimes longer ones. Is there is system to which you choose?

I like the shorter ones because if I have to work that hard I like knowing it will end soon. But Sean had me going much longer than the ones I used to do from the Brad Hudson book.

From Dale on Tue, Oct 06, 2009 at 10:58:37 from 69.10.215.11

They're Hudson style. Twice a week I'll do the short Hill Sprints. Once every couple of weeks I've got longer Hill Repeats built into my schedule.

I like both. The short ones seem to be helping my hip believe it or not. The longer ones definitely boost strength and aerobic top-end (and yes they are HARD!).

From Snoqualmie on Tue, Oct 06, 2009 at 11:05:30 from 24.18.192.33

Wow - twice a week seems like a lot! But I guess if they are so short it doesn't take too much to do them, like Hudson says.

You know how tapering makes you suddenly want to plan new workouts - that's where my mind keeps going.

From Dale on Tue, Oct 06, 2009 at 12:53:29 from 69.10.215.11

Boy, do I know those voices. Pay them no mind!

Brad's book talks about twice a week to start and then backing off to once a week for most runners, except those injury prone. Not that I've had too many injuries, but those I have had have been big ones, so I lumped myself into that group.

I was worried about the effect on the following day's effort, because I run them on easy days (as he prescribes). But my experience has been that they're not a huge stress after the first couple of weeks (which is early in the buildup and so "hard" workouts are pretty short, so NBD). They also do seem to indicate how the next day's hard workout will go to an extent (as he also claims).

Maybe something to try during your next buildup.

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