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Week starting Feb 13, 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.

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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
41.426.001.004.5752.99
NB 860 - Black Miles: 16.01NB 760 Miles: 24.58Rockridge GT Miles: 12.40
Night Sleep Time: 47.00Nap Time: 2.50Total Sleep Time: 49.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.440.000.004.5710.01

LM warmup, 10.01 miles in 1:16:35, 7:39/mi, HR 162, w/ 2 mile warmup, 4 x 1 mile repeats (6:28, 6:01, 6:11, 6:14) w/ 3 min rest, 3 x 1 min on/1 min off (5:11, 5:21, 5:22/mi pace), 2 mile cooldown, core workout & stretching.

Spent yesterday traveling from WA to VA, 1 canceled flight, 1 delayed flight, re-routed to a different airport and a long car drive turned a fairly routine flight into an 18+ hour odyssey.  Today, stiff winds blowing off the river made running in certain directions tough.  The first mile repeat was slower because of the winds but because also because I skipped the strides/drills.  #2 was fast with the wind at my back for about 40%.  #3 was mostly neutral, but #4 had about 60% into the wind (average pace for that part was 6:51/mi), 10% wind neutral and 30% with a pusher wind.  All the 1 min repeats were fast and strong and into the headwinds.  All in all given the 2-day sleep debt, the winds, and travel stresses, very happy with this workout. 

NB 860 - Black Miles: 10.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.001.000.008.00

LM warmup, 8 miles in 59:19, 7:25/mi, HR 157, & stretching.

Late day in the lab at work, so punted on the longer run and instead ran a progression.  Focused on staying relaxed while really pushing it the last few miles. 

NB 760 Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles in 1:06:32, 7:54/mi, HR 152 & stretching.

Easy mileage tonight with a co-worker.  Hips, glutes & calves all a bit sore.

NB 760 Miles: 8.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

LM warmup, 6 miles in 43:21, 7:13/mi, HR 163 & stretching.

Last day of a tough travel week.  Lots of good sleep last night still left me feeling a bit stiff and sore today.  By the time we got out of the lab, it was too late to fit 12 in like I'd planned, so I figured I'd run 8 or so and hit around MP for as many after 2 miles warmup as possible.  That wound up being 4 fairly difficult miles, at which point I called it a night.  Up at 4am to catch and early flight home in the morning. 

NB 860 - Black Miles: 6.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

LM warmup, 8.08 miles in 1:02:59, 7:48/mi, HR 153 & stretching.

Early morning travel back to WA and a later afternoon run.  Felt okay the first couple of miles but then got a tummy ache and felt a bit nauseous.  Not sure why. 

NB 760 Miles: 8.08
Night Sleep Time: 5.00Nap Time: 2.50Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

LM warmup, 12.4 miles in 1:49:42, 8:51/mi, HR 150.

Cut my long run very short today.  No energy to start and I managed to limp thru 12+ miles on the trails but knew more would be futile and I'd be hiking, not running. 

Rockridge GT Miles: 12.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.426.001.004.5752.99
NB 860 - Black Miles: 16.01NB 760 Miles: 24.58Rockridge GT Miles: 12.40
Night Sleep Time: 47.00Nap Time: 2.50Total Sleep Time: 49.50
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