M'kay

White River 50

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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
48.914.000.000.0052.91
NB 860 - Black Miles: 22.01NB 860 - Black #2 Miles: 14.00NB 915 Miles: 16.90
Night Sleep Time: 43.50Nap Time: 1.00Total Sleep Time: 44.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup, 8 treadmill miles (1% incline) in 1:03:41, 7:58/mi, & stretching.

Late evening run at the hotel after traveling all day.  Hip was really sore initially and tightness hit for first couple of miles.  Probably my attempts at the pigeon pose...yes I'm desperate enough to try yoga.  Even just running on the treadmill seemed harder than it should have, but running outside in the 90F heat at 8pm was not appealing.  Eventually the hip loosened up and I ratcheted up the pace a bit to end things in the 7:20/mi range.   More stretching afterwards.

NB 860 - Black Miles: 8.00
Night Sleep Time: 4.50Nap Time: 1.00Total Sleep Time: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

LM warmup, 8 treadmill miles in 1:27:51, 10:59/mi, w/ 2 mile warmup (1% incline), 4 miles hill climber (15% incline) w/ 2 x 0.1 run, 6 x 0.15 run, remainder hiking, & 2 mile cooldown (1% incline), 3150+' ascent equivalent.

To give the hip a different stimulus, cranked the incline today and did some "power hiking" with some brief run intervals.  15% incline kicked my butt.  I think I sweated several gallons and my legs were jello by the time the cooldown arrived.  Good workout. 

NB 860 - Black #2 Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

LM warmup, 8 treadmill miles in 1:03:05, 7:53/mi, w/ 10 x Strides, Incline 1, & stretching.

Treadmill miles are tough.  By the time the run was over, my shirt was soaked and I was a couple of gallons of sweat low. 

NB 860 - Black Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

LM warmup, 6 miles in 48:47, 8:08/mi & stretching.

Really disliking the treadmill miles, but running in 95+ weather with a heat index well north of 100 just isn't going to happen. 

NB 860 - Black #2 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

LM warmup, 6.01 miles in 53:15, 8:52/mi, HR 156 & stretching.

Not wanting all my runs to have been treadmill runs leading up to White River, got out in the 90+F heat and high humidity.  More of a run/walk easy run.  Ran until my HR went way high and then walked.  Wound up running in bursts of 1/4 to 1/2 mile, a little more consistently at the end. 

NB 860 - Black Miles: 6.01
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Race: White River 50 (50 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

My very first DNF.  Oh boy.  Despite the travel and sleep deficit, plus the left hip issues lately and feeling crappy at the start, it was really shaping up to be a good race.  Hit the first aid station in 33:32, over a 2 minute improvement from last year, and feeling at least as good.  Unfortunately, about 1/2 mile out of that aid station, I rolled my left ankle pretty severely.  Of course, I didn't quit there.  Oh no, I proceeded to shake it off and ran another 5 or 6 miles at a good clip on a stretch where there's quite a bit of climbing (2900' total) and was keeping a pretty good pace.  Unfortunately, on cresting the climbs, the flats made my ankle pain spike from not great to bad and short decents were even worse.  Backing off the pace didn't help much and before too long I knew I was DNF'ing at Ranger Creek.  Unfortunately, that was 2 more miles, which were slow.  I finished that section in 1:39 versus 1:31 from last year, but that was with a couple of miles of run/walk, so I was definitely on a good pace before the drop.

At Ranger Creek, the only options were to hike back the way I'd come (7.8 miles) or hike down another trail hit later in the race (5.1 miles).  I took option 2 and made my way down the mountain one painful step at a time.  Uli Steidl passed me about a mile from the road, 26 miles into his race.  

Medics put some ice on it until it started turning an ugly red, at which point they said go to the ER.  I did, and some Xray's later, diagnosed as a bad sprain.  Which probably nukes my plans to run Cascade Crest 100 in 4 weeks.  Yeah, a pretty crappy day. 

NB 915 Miles: 16.90
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.914.000.000.0052.91
NB 860 - Black Miles: 22.01NB 860 - Black #2 Miles: 14.00NB 915 Miles: 16.90
Night Sleep Time: 43.50Nap Time: 1.00Total Sleep Time: 44.50
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