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Week starting Jul 05, 2009

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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
20.000.000.000.0020.00
NB 903 Miles: 4.00Bike (Not A Shoe) Miles: 30.00Brooks T3 Racer (Red) Miles: 8.00Adrenaline 8 (Green) Miles: 4.00NB 904 Miles: 4.00
Night Sleep Time: 60.00Nap Time: 0.00Total Sleep Time: 60.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 31:38, 7:54/mi, HR 166.  Sunny and hot (78F).  Another milestone reached....first run where my avg HR was under 170!  Today's run didn't feel too bad so I guess things are still getting easier.  This is the 8th week of my return to running program and I'm aiming for a total of 20 miles.  I think the bicycling sprinkled throughout the week is really helping with boosting my aerobic work....I find it easier to take it easy on a ride versus as run.  Core workout & stretching afterwards.

NB 903 Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-training day.  14 cycling miles in 1:01:10, 4:21/mi, HR 141.  Overcast with intermittent drizzle (61F).  Rode up into the state forest lands, so some hills, logging roads and a couple of miles just trying not to wreck on the return downhill.  I'm actually enjoying my cross-training days.

Bike (Not A Shoe) Miles: 14.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 31:07, 7:47/mi, HR 168.  Overcast and pleasant (62F).  Easy run with 12 short accelerations, 6 uphill, 3 flat, and 3 downhill.  Felt pretty good the whole time, so I guess fitness is slowly coming back.  I seem to to thrive the day after a cross-training (biking) day, although it's probably too soon to draw a firm conclusion.  Core workout & stretching afterwards.

Brooks T3 Racer (Red) Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 31:18, 7:49/mi, HR 165.  Overcast and cool (61F).  Took the dogs for a warmup walk (1+ mi), then the run, then some stretching.  Injury site a bit sore during stretching and hip was popping and grinding some today.

Adrenaline 8 (Green) Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crosstraining day. 16 cycling miles in 59:29, 16.2 MPH, HR 154.  Cooldown walk with the dogs and some stretching.

Bike (Not A Shoe) Miles: 16.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 31:33, 7:53/mi, HR 167.  Sunny and warm (77F).  Easy effort with 12 accelerations, 6 uphill, 3 downhill, & 3 flat.  Still trending in the right direction.  Core workout & stretching afterwards.  

Yesterday's cycling tweaked my hamstring at the upper attachment point.  Still getting acclimated to the bike seat, I guess.  Used the racquetball on the sore spot for quite a while yesterday evening, with some icing later.  I could feel it was still a bit sore today but didn't affect the run at all. 

NB 904 Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 32:00, 8:00/mi, HR 161.  Sunny and hot (81F).  Took it easy today after a warmup walk with the dogs.  Followed up with the Myrtl routine and some stretching.  Then a few hours of yardward, including weeding, digging, swinging an axe, and chainsaw wielding.  Fun.

Brooks T3 Racer (Red) Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00
NB 903 Miles: 4.00Bike (Not A Shoe) Miles: 30.00Brooks T3 Racer (Red) Miles: 8.00Adrenaline 8 (Green) Miles: 4.00NB 904 Miles: 4.00
Night Sleep Time: 60.00Nap Time: 0.00Total Sleep Time: 60.00
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