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Week starting Jul 04, 2010

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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
19.870.000.003.5223.39
Adrenaline 10 Miles: 11.36NB 905 Miles: 10.53Adrenaline ASR Miles: 1.50
Night Sleep Time: 33.50Nap Time: 0.00Total Sleep Time: 33.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

LM warmup (10 reps), 8.15 miles in 1:05:06, 7:59/mi, HR 141, w/ 12 x 12 sec Hill Sprints, & stretching.

Cool and cloudy (55F).  Felt better than I expected after yesterday's effort, but the only gear I really had was easy.  Hill sprints completely underwhelming, except for 9 & 10, which actually felt great for some reason, then back to underwhelming for 11 & 12.  Did manage to use the fast-twitch fibers that the hill sprints woke up to beat the 8 minute guy during the last mile back. 

Adrenaline 10 Miles: 8.15
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.010.000.003.5210.53

LM warmup (10 reps), 10.53 miles in 1:21:41, 7:45/mi, HR 146, w/ 3 mile warmup, 2 x Drills, 4 x Strides, 3 x 1 mile @ 5K effort w/ 3 min rest in 6:14 (up), 6:31 (up), 5:53 (down), 3 x 1 min on, 1 min off (5:56/mi - up, 6:13/mi - up, 5:20/mi - flat), 3+ mile cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

Cloudy and cool (52F).  Serious motivation problem today...just wasn't feeling it even after the 3 mile warmup where I couldn't even get below an 8 min/mi pace.  Part of the problem was likely the brush clearing I spent yesterday afternoon working on.  Unenthusiastic drills....almost bailed there but managed to chastise myself enough to begin the workout and stay in the present.  Repeats weren't anything to write home about but I got them done.  Right foot started hurting on the cooldown but seems fine afterwards. 

NB 905 Miles: 10.53
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

LM warmup (10 reps), 1.5 miles in 12:35, 8:24/mi, HR 133, & stretching.

Sunny and warm (70+F).  3/4 mile into a planned 14 miler, I realized 2 things:  the legs were completely dead and the hurt in my left hip was dangerously close to feeling like the injury that took nearly a year to recover from.  So I turned around and jogged back home.  I think what pushed me over the edge was the brush clearing from the last 2 days.....those extra "workouts" were pretty rough on my legs, particularly when calling on them to pull young saplings out of the ground. 2 minutes after bailing on the run, I got a phone call with our initial settlement offer from USAA on our truck, and at this point I'd gladly trade one run for getting this whole insurance business behind us.

Adrenaline ASR Miles: 1.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.210.000.000.003.21

LM warmup (10 reps), 3.21 miles in 25:19, 7:53/mi, HR 160, & stretching.

Sunny and hot (87F).  Clearly I'm slacking.  Yesterday I justified missing my run because of the hip twinges from the previous day, the surveyor, dealing with insurance, and picking up the new car, not to mention work.  Really, I think I just didn't want to run in the heat.  Today was another packed day, mostly spent working and dealing with insurance some more (what a complete time sink that is).  When I finally got out to run at around 6pm, it was 87F.  In WA State.  Crazy.  I got thru about 3 miles and my HR was at tempo velocity but I was not.  So I packed it in.  What a wuss. 

Adrenaline 10 Miles: 3.21
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.870.000.003.5223.39
Adrenaline 10 Miles: 11.36NB 905 Miles: 10.53Adrenaline ASR Miles: 1.50
Night Sleep Time: 33.50Nap Time: 0.00Total Sleep Time: 33.50
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