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Week starting Jul 19, 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
25.000.000.000.0025.00
Brooks T3 Racer (Red) Miles: 10.00Bike (Not A Shoe) Miles: 16.00Adrenaline 8 (Green) Miles: 10.00NB 904 Miles: 5.00
Night Sleep Time: 49.50Nap Time: 0.00Total Sleep Time: 49.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 39:26, 7:53/mi, HR 162.  Sunny and breezy (73F).  Glutes and hip flexors sore, but loosened up well.  Focused on keeping things easy today and was pretty successful.  Felt so good that 1/4 mile from the finish I picked it up for a fast finish.  Myrtl routine and stretching afterwards, followed up with some yardwork.

Brooks T3 Racer (Red) Miles: 5.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-training day.  Legs feeling pretty tired and still sore in spots.  16 cycling miles in 59:32, 3:43/mi, HR 147.  Focused on keeping the effort easy the first several miles, then wound up pushing things a bit like normal.  A bit slower than last Thursday on the same route, but pretty close and with perhaps a smidge less effort.  Sunny and warm (81F), destined to get hot tomorrow.

Core workout and stretching afterwards.

Bike (Not A Shoe) Miles: 16.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 39:44, 7:56/mi, HR 166.  Sunny and hot (82F).  LM/LL warmup, easy run with 12 accelerations, 6 uphill, 3 flat, 3 downhill, 1 mi cooldown walk w/ dogs, Myrtl routine, then stretching.  Legs a bit tired still and the heat didn't help matters, but kept the effort easy throughout, aside from the accelerations.  

Adrenaline 8 (Green) Miles: 5.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 39:03, 7:48/mi, HR 165.  Sunny and warm (74F).  Legs tired and a bit sore in spots, but warrmed up well with LM/LL.  Followed up with 1+ mi walk with the dogs, McMillan core routine #2 (first time), and stretching. 

My Garmin 405 turned 1 a few days ago, so its fitting that it was completely dead when I grabbed it to head out today.  No lights/power/nothing, despite being on it's charger.  Fortunately, my 305 didn't need charged too much to function as a backup, since my normal backup watch was also completely dead (leading me to think an EMP had been set off over my house for a few minutes....fortunately, swapping batteries on the watch worked wonders).  The bad news is the 405 is out of warranty, but the good news is that I bought it at REI for just this reason....their 100% guarantee.  Actually, the salesperson talked me into the whole purchase citing this as an example of why I should buy stuff at REI, so I've no guilt in exchanging it for a new one after 1+ years use.  Especially since it sat on my desk for nearly 5 months while I was out with an injury.  Garmin makes neat stuff, but their quality isn't the best...

NB 904 Miles: 5.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 39:40, 7:56/mi, HR 156.  Overcast and cool (62F).  In other words, wonderful running weather.  Things felt easy, aside from some right shin pain. Warmed up with LM/LL, ran, cooldown walk 1+ miles w/ dogs, leg circuit, Myrtl routine, stretching.

Brooks T3 Racer (Red) Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 39:14, 7:50/mi, HR 167.  Sunny and warm (73F).  LM/LL warmup, 12 accelerations (6 uphill, 3 flat, 3 downhill) + fast finish, 1+ mi cooldown walk with dogs, and some light stretching.  Decided to skip the core workout today....everyone deserves a break, right?

But that's not the most remarkable thing about today's run.  Somehow, I was Mr. Consistent.  My garmin splits were 8:07.71, 8:07.87, 7:59.32, 7:29.63, 7:29.83 on my 2.5 mile out and back course.  How in the world did I manage that???

Adrenaline 8 (Green) Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00
Brooks T3 Racer (Red) Miles: 10.00Bike (Not A Shoe) Miles: 16.00Adrenaline 8 (Green) Miles: 10.00NB 904 Miles: 5.00
Night Sleep Time: 49.50Nap Time: 0.00Total Sleep Time: 49.50
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