| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
|
| NB 904 Miles: 13.00 | Brooks T3 Racer (Red) Miles: 11.00 | Adrenaline 8 (Green) Miles: 11.00 |
|
| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM/LL warmup, 8 easy miles in 1:03:44, 7:58/mi, HR 163, 1 mi cooldown walk w/ dogs, McM Core L2 workout, stretching. Sunny and hot (84F). Felt tired again this morning before the run and the legs were dead. After getting started, felt better and by 3 was feeling good and strong. Did have some twinges from my left hip/groin area but nothing too significant. Kept me focused on form over the last few miles, and I noticed it worsened when my mind drifted away from keeping my hips from internally rotating. Can't say it felt too good doing exercises, but not hitting the panic button yet. This week will be a recovery week and I'll keep things easy before diving into a new training schedule I've yet to write the following week.
| |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| LM/LL warmup, 5 mi easy in 39:50, 7:58/mi, HR 158, followed by 6 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, PU/Crunches ladder, Myrtl, stretching. Sunny and pleasant (78F). Left hip feels better today, although there is still some minor popping coming from it. Need to baby it was stretches and maybe get the roller out a couple of times this week, plus keep up the strengthening program for it.
|
| Brooks T3 Racer (Red) Miles: 5.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM/LL warmup, 6 easy+ miles in 47:30, 7:55/mi, HR 162, 1 mi cooldown walk with dogs. Later in the evening McM Core L2 & stretching. Sunny and a pleasant 74F. Easy+ since it felt a bit tougher than easy but not quite to the moderate level....not sure why. Left hip okay but still some minor pain while exercising/stretching.....not as good as a couple of weeks ago.
|
| Adrenaline 8 (Green) Miles: 6.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| LM/LL warmup, 5 mi easy run in 39:16, 7:51/mi, HR 158, 1 mi cooldown walk w/ dogs, 2 x LM, PU/Crunch ladder, Myrtl & abbreviated stretching. Overcast and pleasant (61F). Felt poor this morning....tired, left hamstring tight, just blah. Rolling out the hamstring in the am made it feel marginally better, so considered bagging today's run. Once about 25 paces into it fell into an easy groove, form felt great, nice and easy and pleasant. Molly Hatchet tune from the radio stuck in my head so cadence was nice and quick. Great run.
| |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
LM/LL warmup, 6 easy miles in 47:45, 7:57/mi, HR 153, 6 x 8 sec hill sprints, 1 mi cooldown walk w/ dogs, McM Core L2, stretching. Overcast and pleasant (65F). Run felt even easier than yesterday, probably because the Molly Hatchet song I couldn't get out of my head yesterday wasn't driving my cadence today. Hill sprints felt good too, but I had some left hip/groin pain I had to be cautious of. Noticeably worse during core workout and stretching. Really hope this is a transient setback but its the worst it's been in some time.
|
| Brooks T3 Racer (Red) Miles: 6.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Shifting my off day from tomorrow to today. I need it.....tired and grumpy. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| LM/LL warmup, 5 easy miles in 39:04, 7:48/mi, HR 152, 1 mi cooldown walk w/ dogs, PU/Crunch ladder, Myrtl & stretching. Overcast, cool and humid (62F). Felt much better after rest day yesterday. Still some pain twinges from injury, even a couple during the run. Feels like it's coming from the muscle/tendon attachment. Concentrating on form and activating deep core muscles helps to eliminate it while running, so more of that. These shoes already worn thru the tread on the left foot!
|
| Adrenaline 8 (Green) Miles: 5.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
|
| NB 904 Miles: 13.00 | Brooks T3 Racer (Red) Miles: 11.00 | Adrenaline 8 (Green) Miles: 11.00 |
|
| Night Sleep Time: 60.00 | Nap Time: 0.00 | Total Sleep Time: 60.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|