M'kay

Week starting Jan 23, 2011

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.756.500.004.3831.63
NB 760 Miles: 10.10Rockridge GT Miles: 13.03NB 769 Miles: 8.50
Night Sleep Time: 24.50Nap Time: 0.00Total Sleep Time: 24.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.000.004.3810.10

LM warmup, 10.1 miles in 1:17:13, 7:39/mi, HR 154, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 7 x 4 min on/2 min off Fartleks (5 uphill, 1 up/down, 1 downhill), 2+ mile cooldown & stretching.

Spent 7 hours yesterday pruning trees, hauling limbs away, raking and doing other yardwork.  We'll call that crosstraining the core and upper body.  Back a bit tweaked but okay.  Warmup slow but decent, drills pretty good, fast strides.  Repeats hurt plenty, more the heavy breathing than the legs getting tired (aside from the last downhill repeat....legs got pretty smoked on that one).  A smidgen faster than the same workout 2 weeks ago. 

NB 760 Miles: 10.10
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.536.500.000.0013.03

LM warmup, 13.03 miles in 1:36:29, 7:24/mi, HR 151, w/ last 6.5 miles moderate (~ MP effort), core workout & stretching.

A good nights sleep.  Decent (shorts & long sleeve tech tee) weather.  Feeling pretty good aside from a small tummy-ache.  Good miles today.  Left hamstring/glute a bit tight for the first couple but things shook out well.  Uphill miles about average but the HR on those was low (mostly in the 140s) so when it came time to push the downhill return I kept the pace in the 6s.  Mostly the low 6s, aside from mile 9 where my concentration obviously drifted (plus, it was flatter than most).  A good medium workout.

Rockridge GT Miles: 13.03
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

LM warmup, 8.5 miles in 1:06:42, 7:51/mi, HR 145 w/ 12 x 12 sec Hill Sprints & stretching.

A summer's day in January....sunny and 60s.  Nice easy run.  A bit tired so slow going but not too bad.  Hill Sprints not spectacular.  Two stops mid-run, one to chat with a neighbor out cutting up firewood and another so a neighbor could show me a bigger hill to run up.  Added some mileage to the run, but the breaks made up for it.  A bit more concerning is the pain on the underside/outside of my right foot when pressure is applied.  Need to break the ice out tonight. 

NB 769 Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just when things start looking good.......

Hurts to put weight on my foot today.  Managed to talk myself down from what probably would've been an ill-advised and short-lived run.  So here I sit pretty cranky, upset that I'm missing a run on our second unheard of 60 degree sunny day here in WA, hoping that whatever this is heals quickly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.756.500.004.3831.63
NB 760 Miles: 10.10Rockridge GT Miles: 13.03NB 769 Miles: 8.50
Night Sleep Time: 24.50Nap Time: 0.00Total Sleep Time: 24.50
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