| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.15 | 9.06 | 0.00 | 5.62 | 54.83 |
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| NB 760 Miles: 27.29 | NB 860 - Black Miles: 27.54 |
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| Night Sleep Time: 60.00 | Nap Time: 2.50 | Total Sleep Time: 62.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| LM warmup, 8.15 miles in 1:03:41, 7:48/mi, HR 146 & stretching. Not bad for the day after a 20 miler. More GI woes. | |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.63 | 0.00 | 0.00 | 5.62 | 11.25 |
| LM warmup, 11.25 miles in 1:26:26, 7:40/mi, HR 157, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 5 x 1 mile repeats (4 uphill, 1 downhill in 6:29, 6:50, 6:56, 6:32, 5:40), 3 x 1 min on/off (4:53/mi, 4:53/mi, 4:46/mi pace), 2+ mile cooldown & stretching. Good sleep the last few days but still felt like crap. Nearly bailed again after the warmup but took a pit-stop and got back at it. Repeats actually better than 2 weeks ago on the same terrain...every one of the mile repeats was 5 to 20 seconds/mile faster. By the time the one minute repeats arrived, I was pretty spent and really suffered the last 30 seconds of each of the short repeats. Shuffled back the last 2 miles. |
| NB 860 - Black Miles: 11.25 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| LM warmup, 8.08 miles in 1:02:22, 7:43/mi, HR 148 & stretching. A long work day so I didn't get a medium workout in.....had to settle for an end-of-the-day easy run instead. Worn out enough that I almost let my brain talk me out of heading out at all... | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup, 8 total miles in ~ 1 hour, ~ 7:30/mi & stretching. Not my day. My doctor told me he suspects Celiac Sprue is causing my GI distress, so while I wait on blood test results, I get to start a no-gluten diet. No way to know if all this GI distress I'm dealing with right now will even subside by Boston. Then, I made it 6.21 miles on my treadmill when it started making awful noises and the belt started bunching up. Okay, so I shouldn't have expected this ~ $150 treadmill that I bought at Kmart over 10 years ago to have lasted as long or as well as it did, but now? Really? |
| NB 860 - Black Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.06 | 0.00 | 0.00 | 11.06 |
| LM warmup, 11.06 miles in 1:18:51, 7:07/mi, HR 160, w/ 2 mile warmup, 9+ miles @ MP & stretching. MP miles in 7:26, 7:27, 7:36, 7:42, 6:53, 6:16, 6:16, 6:17, 6:11. First 4 were uphill, 5 was mix, last 4 downhill. One GI-induced pit-stop at mile 7, otherwise feeling pretty good Gi-wise until the very end. Rained the entire time. | |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.29 | 0.00 | 0.00 | 0.00 | 8.29 |
| LM warmup, 8.29 miles in 1:06:55, 8:04/mi, HR 143 & stretching. Felt pretty wretched the entire time. Pace reflected the feeling. |
| NB 860 - Black Miles: 8.29 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just wasn't feeling it today. Body felt wornout, legs beat, and my right knee had a niggle that I didn't like, so it was really easy to push back today's long run to tomorrow. Plus, Boston's on a Monday, so shifting everything a day to the right this close to the event is probably a good thing anyway. Finally, tomorrow is a 20 miler with 18 miles at 10% off MP....in other words, a long hard run (to quote the Brad Hudson book). Need to get my game face on. |
| Night Sleep Time: 8.00 | Nap Time: 2.50 | Total Sleep Time: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.15 | 9.06 | 0.00 | 5.62 | 54.83 |
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| NB 760 Miles: 27.29 | NB 860 - Black Miles: 27.54 |
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| Night Sleep Time: 60.00 | Nap Time: 2.50 | Total Sleep Time: 62.50 | |
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