M'kay

Week starting Feb 06, 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
51.180.000.003.5054.68
NB 860 - Black Miles: 16.31NB 760 Miles: 18.06Rockridge GT Miles: 20.31
Night Sleep Time: 41.50Nap Time: 0.00Total Sleep Time: 41.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

LM warmup, 8.15 miles in 1:04:37, 7:56/mi, HR 160, core workout & stretching.

After 4 days of complete rest, the right foot has now been pain free for 2 days, so an easy run was in order.  Wound up being 2 x 4 mile runs when I stopped to introduce myself to a neighbor I'd not met before at the 4 mile mark.  Foot felt good the entire way, although the typical high HR and felt-like-I've-never-run-before legs were present.   

NB 860 - Black Miles: 8.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup, 8 miles in 1:03:02, 7:53/mi & stretching.

Late day run.  Cool but dry.  Legs a bit tired from yesterday.  Garmin's battery was dead so no details. 

NB 760 Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.160.000.000.008.16

LM warmup, 8.16 miles in 1:04:20, 7:53/mi, HR 155, & stretching.

Another late day run.  Chilly outside but dry.  Not quite as laborious as the last couple runs, but the legs were a bit sore in spots.  Maybe tomorrow I'll throw in some fartleks. 

NB 860 - Black Miles: 8.16
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.560.000.003.5010.06

LM warmup, 10.06 miles in 1:15:56, 7:33/mi, HR 163, with 2 mile warmup, Fartleks 1, 2, 3, 4, 5, 6, 1 min on, variable rest, 2 mile cooldown, core workout & stretching.

Sunny, crisp and dry.  Started off as an 8 mile run where I was planning on throwing in some random fartleks, but I evidently crave structure and after feeling okay on the first surge, decided on an ascending ladder with a fast short one at the end.  Felt good enough to extend the run by 2 miles, so all in all a really good run and perhaps a sign that not all is lost. 

NB 760 Miles: 10.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.310.000.000.0020.31

LM warmup, 20.31 miles in 2:41:01, 7:55/mi, HR 159, w/ 2000' climb and descent & stretching.

First long run in a couple of weeks.  Managed a good run in decent weather, although I could've done without the sustained wind gusts of 20-30 MPH.  Decent on the climb outbound, felt tired by the turnaround so the last half was mentally getting myself to maintain a decent clip without dropping into a walk.

At 8am this morning, I pulled over the car (on the way to puppy kindergarden, week 5) to sign up for the Cascade Crest 100, when registration opened.  Good thing I did because *after* kindergarden, I checked and registration had already closed.  So its a good thing that I was able to spend nearly $200 so I can run 100 miles in August.  Yeah. 

Rockridge GT Miles: 20.31
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.180.000.003.5054.68
NB 860 - Black Miles: 16.31NB 760 Miles: 18.06Rockridge GT Miles: 20.31
Night Sleep Time: 41.50Nap Time: 0.00Total Sleep Time: 41.50
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