M'kay

Week starting Jan 25, 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 ViewYear 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:

Click to donate
to Ukraine's Armed Forces
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
32.200.000.001.0033.20
Asics 2130 (Blue) Miles: 14.00NB 903 Miles: 19.20
Night Sleep Time: 46.50Nap Time: 2.50Total Sleep Time: 49.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another unscheduled off day to rest my adductors.  Did some stretching for them a couple of times but the hours spent in an airline seat probably didn't help much.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 55:31, 7:55/mi, HR 149.  Nighttime run in VA.  Chilly (34F).  Some soreness in my left adductor still but not too bad and it didn't affect my gait.  Felt the effects of the travel, the off days, the off-time, and running on the flats instead of the hills though.....keeping it easy barely had me under an 8 min pace.  More rigorous stretching again today and some easy adductor strengthening exercises that got easier after the first couple.  The real test will be how things feel tomorrow.

Asics 2130 (Blue) Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 treadmill miles in 1:32:54, 7:44/mi, HR 158.  Some left adductor soreness to start but faded quickly.  Opted for the softer indoor treadmill surface in some warmer conditions over the cold and rain outside, offset by treadmill boredom....at least the hotel has a TV in the workout center.

NB 903 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 57:09, 8:10/mi, HR 148.  Crazy weather....74F this evening.  Ran with a co-worker who wanted to keep an 8:20/mi pace, so we kept things easy.  He sounded like he was fine, I felt labored...go figure.  About 5.5 miles in, the winds went from breezy to stiff gusts and then the skies dumped a river of water on us for the remainder....back at the hotel the weather channel was issuing a warning for thunderstorm with hail and high damaging winds.  Yeah.

Asics 2130 (Blue) Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 treadmill miles in ~ 16:00.  Pushed the hill repeats until tomorrow....mostly just tired from travel and not excited about attempting repeats on a treadmill.  Also, give my adductors one more day to recover.

NB 903 Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.001.005.20

5.2 miles in 42:05, 8:04/mi, HR 153.  Warmup was 15:57, 1.95 mi, 8:09/mi, HR 153. 6 hill repeats (:61, :62, :61, :61, :61, :61).  Cooldown was 9:29, 1.17 mi, 8:07/mi, HR 142, will several stops and starts before I finally started walking back.

Decided to try hill repeats today, but limit them in # (6-8) and time (60 sec versus 90 sec).  Also aimed on a closer hill, in case my adductors game me trouble, and decided I'd bail at the first sign of trouble.  Warmup was okay...a bit tired since I flew back from the East Coast this morning.  First few repeats were fine...a bit slow but I was holding back some to feel things out (in addition to being worn out from travel).  No real pain or discomfort until I hit the top of the hill after #6 and dropped to a jog to head back down the hill that the pain hit.  I punted on the rest and headed back for home but it got worse quickly and I wound up walking about 3/4 miles back to the house to avoid more damage.

Made an appointment for the doc for Feb 10th (closest appointment) and I'll probably head to the chiro this coming week.  I'm probably punting on the races I've got scheduled, including the marathon in April, since I'm headed into my 2nd week of affected training and no end is in sight.  No running this weekend to try to undo what I've done today.

NB 903 Miles: 5.20
Night Sleep Time: 7.00Nap Time: 1.50Total Sleep Time: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.200.000.001.0033.20
Asics 2130 (Blue) Miles: 14.00NB 903 Miles: 19.20
Night Sleep Time: 46.50Nap Time: 2.50Total Sleep Time: 49.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: