M'kay

Snoqualmie Railroad Days Run 5K

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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
62.260.000.757.3170.32
Night Sleep Time: 61.00Nap Time: 0.00Total Sleep Time: 61.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 30:46, 7:41/mi, HR 153.

Not too terribly sore, surprisingly.  Refocused on good running form after seeing the difference it can really make!

Asics GT 2120 - 570.23 miles.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 56:51, 7:34/mi, HR 160.

Warm (71F) and sunny.  Focused on keeping hips straight and not rotated forward, minimizing cross-torso rotation, and keeping shoulders relaxed.  In other words, minimizing excessive energy wasting movement.  It seemed to take more energy to do it, of course, but it always does because it doesn't feel natural (yet).  Anytime I work on form I tend to run faster and harder than when I'm not, probably because my really easy gait is sloppy.  In any event, this easy run was definitely on the faster and a bit harder side, although some of that was the sun.  Hopefully, easy enough with tomorrow's Fartlek session approaching.  Still no major relay induced soreness or other effects.....good news.

Adrenaline 8s (Blue) - 140.75 miles.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.860.000.004.2015.06

11.06 miles in 1:25:12, 7:42/mi, HR 154.  25:00 warmup, 2.92 mi, 8:33/mi, HR 139.  Fartleks:  1 x 2 min on, 1 min off.  8 x 3 min on, 1 min off.  25:01 cooldown, 3.24 mi, 7:43/mi, HR 148.

Fartlek

 Distance

 Pace

 Avg HR

 Max HR

Terrain

 Extra -2 min On

 .30

 6:34

 169

 176

Up

 1

 .47

 6:20

 167

 178

Up

 2

 .48

 6:11

 173

 179

Up

 3

 .51

 5:55

 173

 178

Rolling

 4

 .48

 6:18

 173

 179

Rolling

 5

 .48

 6:13

 171

 177

Rolling

 6

 .47

 6:22

 171

 178

Rolling

 7

 .48

 6:12

 171

 178

Rolling

 8

 .53

 5:37

 169

 176

Down

Cloudy and cool....a bit of wind and a couple of light showers today.  Managed to misprogram my 405 so that the first fartlek iteration was only 2 minutes long.....discovered the mistake and did some on-the-spot reprogramming to setup the correct workout.  Since that took some time, decided to just make that extra and complete the full workout.  This one was tough....still a bit tired from the relay but good mental toughening.  Started fading towards the middle so the last few were a bit erratic but managed to hang on for all 8.  Overall, a 6:08. 5/mi average and I was aiming for 6:07/mi average so I got a whole lot closer than I had expected.  Plus, more uphill than downhill so probably exceeded my goal when accounting for terrain.  Feels like all the hard relay running actually helped boost my threshold and improved my faster running form but perhaps that's just a mental illusion.  Either way, happy with this workout.

Adrenaline 8 - 376.1 miles.

4 miles in  32:09, 8:02/mi, HR 143.

First run in the rain in quite a while.  I don't miss it.

Adrenaline 8 - 380.1 miles.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 58:05, 7:44/mi, HR 148.

Legs felt dead.  Good turnover but felt like I was taking baby-steps the whole way out.  A bit better on the downhill return.  Overcast and cool again (58F).  The next couple of weeks are VA is going to be brutal when the heat and humidity hit me...

Asics GT 2120 - 577.73 miles.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

11 miles in 1:24:13, 7:39/mi, HR 160.

Back to sunny and warm (71F).  Pushed the pace a bit.  Also threw in some 8-10 second uphill sprints on the steeper outbound sections.  Legs started getting tired around 8 miles in and I concentrated on holding as good form as possible.  A hint of left quad & adductor tenderness about 7 miles in so I stopped briefly to stretch.  Thinking about 4 more this evening....dunno.

Adrenaline 8s (Blue) - 151.75 miles.

4 miles in 32:01, 8:00/mi, HR  148.

First mile was slow (nearly 9 min pace) but felt better once I loosened up.  I think these easy doubles on harder/longer days actually help me recover quicker in the long run.

Adrenaline 8s (Blue) - 155.75 miles.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 59:00, 7:51/mi, HR 143.

Cool (59F), cloudy and some light rain.  Today was one of those days where the effort was easy, form good, and stride sure. 

Not sure what to expect from tomorrow's 5K race.  Last 5K was in January, a PR, at the beginning of my last training cycle.  Tomorrow's course is flat and should be fast but it's also only 1 week off the relay.  It could be a PR day, then again it could be quite a bit slower.  Guess I'll just be happy with anything under 19:30 and will run whatever's in my legs tomorrow.

Adrenaline 8 - 387.6 miles.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(3)
Race: Snoqualmie Railroad Days Run 5K (3.11 Miles) 00:18:38, Place overall: 24, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.753.1113.76

3.65 mi warmup in 28:15, 7:44/mi, HR 165.  5k in 18:38, 6:00/mi,  HR 177.  7 mi cooldown in 55:31, 7:55/mi, HR 150.

A 5K PR today.  Didn't know what to expect from today's race only 1 week after the relay so I set a low goal for myself (19:30 max time) and figured I'd just run by feel as hard as I could muster.  Stacked field with all the local talent....Sean Sundwall was the race director and invited all the elites in the area, lured by the smell of $$$.  Advertised as fast and flat (it was), I figured a PR would be possible but didn't want to go getting my hopes up too high.  Since this was only the 3rd 5K I've ever run and all have been PRs to date, there was a tiny bit of pressure.

The morning was cloudy and there was a fine mist/light rain hanging in the area.....perfect weather as far as I was concerned for racing, aside from the possiblity of some slick spots.  No worried about overheating.  Start time was 9am and I lined up behind the obvious speedsters but attempted to get near the front so I wouldn't get held back too much.  Oh, and the race was chip timed and certified, somewhat rare for a small town race in it's first year, courtesy of a race director who knows what that stuff means to runners.

Took off as best I could at the horn, but the press of people kept the first 0.1 or so slow.  A combined 5K and 10K start so I expected some of this but some of these people just don't understand what it means to seed yourself.  I passed about 50 people in about the first 1/4 mile and was passed by a total of 1 other runner, who'd probably miscalculated their starting place worse than I did. 

Down to business....at the 1/2 mile mark, saw I was slow on my pace so I hit the gas and promptly moved into ouch territory....unlike my last 5K, breathing went to 2-2 and stayed there until the end.  Made up some time, passed some runners and was passed by one to hit 1 mile in about 5:56.  Being completely unable to perform any higher (or lower) math while running faster than slow, I just wanted to try to stay below 6 minute miles. 

I caught the runner who'd passed me shortly before the 1 mile mark at about 1.5 and picked off some others, although fewer than the last mile.  Mile 2 in 6:01.  Honestly didn't know it at the time since I was just running as hard as I could and watch looks would've cost time and energy.  Just after the 2 mile mark, the course turns sharply right and on the slick ground I slipped a bit and had to slow briefly to make the turn safely.  As it turned out, I was going to wind up slowing anyway because there was a climb to a bridge over the river that was the steepest part of the course, which is to say I climbed about 25' in 0.1 miles.  Really hurting now and just kept telling myself to push hard; it'd be over soon.  Caught some women runners in some fancy club singlets at about 2.75 mi, but the remainder of the race is a blur of pain until the end.  3rd mile in 6:03 with the last 0.1 in 0:38....the 5K is about the only race distance where I have no kick, I've left it all on the course. 

I do take solace in knowing I wasn't the only one hurting badly.....one of the local elites finished his 10K and was walking around cooling down.  I commented on his smoking fast time and his comment was "Thanks.  That really hurt."  Glad I'm not the only one feeling the pain, especially when it seems like I'm the only one in the finish chute that needs a minute (or three) to stand there so I don't fall over, pass out, hurl, or something equally embarassing.

So a 5K PR of 25 seconds.  The race itself was run very well....Sean did a great job in the inagural event.  Did some cooldown miles waiting for the awards ceremony and afterwards met Sean in person briefly.  Finally got in the car for the drive home, via an Emerald City Smoothie with my name on it up the street.  This was one of those races where the effort sidelined me for the remainder of the day and my energy level was way down, so I know I ran my guts out.

Also set a Max HR PR.  When I first started back running, I followed an online recommendation and ran steep hill sprints several times and recorded a max of 189.  For 2 years, I saw myself get close but never exceeded that value.  Well, checking my garmin data, I seem to have hit 193 in the middle of the race.  So I guess I broke 2 personal records today.

 

Adrenaline 8s (Blue) - 169.5 miles.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.260.000.757.3170.32
Night Sleep Time: 61.00Nap Time: 0.00Total Sleep Time: 61.00
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