| 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 | | 66.36 | 11.04 | 0.00 | 1.60 | 79.00 |
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| NB 860 - Black Miles: 32.48 | NB 760 Miles: 26.49 | Rockridge GT Miles: 20.03 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.28 | 0.00 | 0.00 | 0.00 | 8.28 |
| LM warmup, 8.28 miles in 1:05:56, 7:58/mi, HR 144 & stretching. Feeling the effects of digging 8 42" post holes for a minor fencing addition to the property. It was easy keeping things easy today, although despite being tired and aching in places I don't normally, the legs felt pretty decent overall. |
| NB 860 - Black Miles: 8.28 |
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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 | | 8.54 | 0.00 | 0.00 | 1.60 | 10.14 |
| LM warmup, 10.14 miles in 1:17:36, 7:39/mi, HR 154, w/ 2 mile warmup, 16 x 30 sec repeats every 1/2 mile & stretching. Tight to start. Left ITB and hip were the most problematic but once I started the fast repeats, they loosened up. The last 2 miles were a real grind....repeats were short enough to stay in good form though. Time to go mow the grass. | |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.04 | 0.00 | 0.00 | 12.04 |
| LM warmup, 12.04 progression miles in 1:31:53, 7:38/mi, HR 154, w/ last 5 miles moderate & stretching. Sunny and warm. First several miles were a slow, stiff, uncoordinated struggle. Managed to warm up a bit and push the last 5 miles into the moderate range. Good run on tired legs. |
| NB 860 - Black Miles: 12.04 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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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 rainy miles in 1:03:45, 7:53/mi, HR 151, w/ 6 strides & stretching. Did I mention these were rainy miles? Legs pretty dead tired the whole run. Managed some pep during the strides but it didn't last long and the pace quickly slowed. Pit stop mile 6. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.16 | 6.00 | 0.00 | 0.00 | 12.16 |
| LM warmup, 12.16 miles in 1:31:53, 7:33/mi, HR 156, w/ 4 mile warmup, 6 miles @ Moderate (Steady State) effort, 2 mile cooldown and stretching. Sunny and warm. Pit stop at mile 2...new GI symptom today I won't disgust anyone with but I considered bagging the run. Decided that was the tired me talking and went anyway and managed 6 decent but not great moderate miles, 3 uphill and 3 downhill. 2 mile cooldown was a trudge. Hope this new symptom disappears quickly or it may lead to a lack of energy very quickly. |
| NB 860 - Black Miles: 12.16 |
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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 | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
| LM warmup, 8.27 miles in 1:06:51, 8:05/mi, HR 152 & stretching. Slow and tired miles today. Just surviving 8 miles was hard. The blister on my right big toe is getting worse with every run, so I need to really work on protecting it. | |
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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 | | 20.03 | 0.00 | 0.00 | 0.00 | 20.03 |
| 20.03 trail run miles in 3:17:11, 9:51/mi, HR 150, 3000+' elevation gain & stretching. Sunny & pleasant day. Trail run in UW Pack Forest. Hit some very muddy horse trails, a muddy falls trail, flat & gravel Weyerhauser road, steep Hugo Peak Trail, a previously unexplored 1401 trail (very muddy and very steep downhill), Regeneration/Resevior trail uphill (steep), Windy Ridge Trail (steep and mostly hiking by now), then back out. 3 major climbs topping 3000' of climbing and descending total. Since I'd only planned on 16 today, I definitely overachieved. Truly not worrying about pace, dropping to hiking on the steep/muddy parts, and enjoying the day made it all possible. Was definitely ready to be done at the end. |
| Rockridge GT Miles: 20.03 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.36 | 11.04 | 0.00 | 1.60 | 79.00 |
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| NB 860 - Black Miles: 32.48 | NB 760 Miles: 26.49 | Rockridge GT Miles: 20.03 |
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| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
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