| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.33 | 1.00 | 4.54 | 1.20 | 32.07 |
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| Adrenaline 8 (Green) Miles: 13.00 | NB 904 Miles: 19.07 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Punted on the scheduled 6 mile easy run. Slept in (needed it badly) and it was already hot and I was still tired. Long day of visiting with the family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 1.20 | 7.00 |
| LM warmup, 7 miles in 59:55, 8:33/mi, with 2 miles easy warmup, 8 x 1 min hill repeats with jog down recoveries, and 2.33 miles easy cooldown. Definitely a hilly run today, even on the easy parts. Still very tired and a long drive ahead of me again today back to VA via DC & my brother & family. Focused on running the hill repeats well, but I held some back since it was a similar workout that put me out of action for so many months. All ended well.
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| Adrenaline 8 (Green) Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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LM warmup, 10 miles in 1:16, 7:38/mi, with last mile moderate in 6:55. Got up to run this one at 6am, hit the hotel door, and stopped before stepping out into the downpour with significant gusty winds....just couldn't bring myself to face it. Fortunately, I got another chance in the pm and the weather was still lousy, but tolerable. Felt really good to start and started ticking off sub 8 min miles from the start......perhaps the pm start? Felt so good moved into moderate for the last mile, which really didn't feel all that hard at all....breathing under control at 3-3 for all but the last 0.2 or so. Aside from a forced bathroom break (fortunately, the library was close and open) at 7.25, no issues. Now I'm tired.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| LM warmup, 6 easy miles in 46:51, 7:48/mi, with 10 x 10 sec hill sprints on a wimpy hill, & stretching. Legs a bit tired for the first 2 miles but still a decent groove. Ran the hill sprints a little over halfway thru the run at the only incline I could find....a poor excuse for a hill. Finished up the run feeling good, all sub-8 miles again.
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| Adrenaline 8 (Green) Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.53 | 0.00 | 4.54 | 0.00 | 9.07 |
| LM warmup, 9.07 miles in 1:07:51, 7:28/mi, w/ 2 mi warmup, 2 x 15 min threshold (2.3 mi @ 6:30/mi, 2.24 mi @ 6:41/mi) with 5 min recovery, 2 mi cooldown & stretching. Decent warmup, out a bit too hard for first repeat, but held 6:30/mi pace pretty well. Second repeat a bit slower but feel pretty good about this workout since it's the first threshold workout in several months.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.33 | 1.00 | 4.54 | 1.20 | 32.07 |
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| Adrenaline 8 (Green) Miles: 13.00 | NB 904 Miles: 19.07 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | |
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