| 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 | | 44.43 | 3.50 | 6.00 | 1.64 | 55.57 |
|
| Brooks T3 Racer (Red) Miles: 12.00 | Adrenaline 8 (Green) Miles: 19.57 | NB 904 Miles: 10.00 | Adrenaline ASR Miles: 14.00 |
|
| Night Sleep Time: 53.50 | Nap Time: 0.00 | Total Sleep Time: 53.50 | |
| | 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 miles in 47:35, 7:56/mi, w/ 10 x 10 sec hill sprints (steeper hill), 1.5 mi cooldown walk w/ dogs, PU/Crunches ladder, Myrtl, & stretching. Sunny and pleasant (63F). Nice easy run which felt surprisingly good. Ran hill sprints on a much steeper grade (hill at mile 3)...felt strong and fast the whole time. Better post-run work & stretching.
|
| Brooks T3 Racer (Red) Miles: 6.00 |
|
| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.93 | 0.00 | 0.00 | 1.64 | 7.57 |
| LM warmup, 7.57 miles in 1:01:00, 8:03/mi, w/ 8 x 75 sec hill sprints (hill at mile 2), 1 mi cooldown walk w/ dogs, & stretching. Sunny & warm (70F). A bit tired to start but warmed up quickly. Good hard effort on the repeats.....most around the 6:00-6:07/mi pace. Legs definitely tired on the cooldown back home.
|
| Adrenaline 8 (Green) Miles: 7.57 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles in 1:19:26, 7:56/mi, w/ 1 mi cooldown walk w/ dogs, & stretching. Sunny and hot (82F). Adaptations from previous heat wave gone. Started today's run on tired legs and late in the day. Really dragging by half-way. Instead of slowing on the return, decided to push into moderate effort and see if I could hold on to the end. Felt like garbage the whole way but made it, so I guess that's okay. Tomorrow definitely an easy day.
| |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | 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 miles in 47:28, 7:54/mi, 10 x 10 sec Hill Sprints, then 1 mile cooldown walk w/ dogs, & stretching. Sunny and hot (83F), although didn't feel as hot as yesterday. Kept the pace easy. Legs got tired at 3 miles anyway, so I was running without aerobic difficulty but legs felt dead. Forgot to do the hill sprints on the steep hill at mile 3, so it was on the more gradual hill at home. First couple were tough to get turnover going, and even on later ones, power felt okay but turnover was tough. Why am I starting to dread tomorrow's tempo run already?
|
| Brooks T3 Racer (Red) Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| LM warmup, 12 miles in 1:30:21, 7:31/mi, with 6 tempo miles in 7:13 - up, 7:27 - up, 7:36 - up, 6:31 - down, 6:34 - down, 6:34 - down, tempo average 6:59. 1 mile cooldown walk w/ dogs & stretching. Downright chilly (58F) and overcast. Good sleep last night so I felt rested but legs still not peppy. Uneventful 3 mile warmup. Goal was current fitness half-marathon pace (6:48/mi), but since I'm running this on a hilly course, goal was to get 6 miles at tempo effort that didn't kill me (or make me pass out). Mission accomplished. 3 uphill miles were hard (a comfortably description would be downright lying) and the 3 final downhill miles weren't really much easier. Last 2 or so was a mental exercise in not letting my brain talk me into quitting. Plus, some gastro grumbling the last 3 mile cooldown for good measure. Now I'm exhausted, so I'm glad tomorrow's an off day.
|
| Adrenaline 8 (Green) Miles: 12.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 3.50 | 0.00 | 0.00 | 14.00 |
|
LM warmup, 14 miles in 1:45:45, 7:33/mi, w/ last 3.5 moderate in 3:25 (down), 6:48 (down), 6:45 (down), 7:04 (up). 1 mile cooldown walk w/ dogs, stretching, and some yardwork. Sunny and pleasant (62F). Today's run was great....first six miles uphill at easy effort but faster pace than normal. Mile 6 got pretty steep in spots, but legs felt strong. Kept the effort easy and the pace faster on the downhill. Started feeling the distance around mile 10, but even the last moderate section was faster than normal. One of those runs that reinforce the fact that the training is working. Did suffer a bit doing the yardwork though.
|
| Adrenaline ASR Miles: 14.00 |
|
| 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 | | 44.43 | 3.50 | 6.00 | 1.64 | 55.57 |
|
| Brooks T3 Racer (Red) Miles: 12.00 | Adrenaline 8 (Green) Miles: 19.57 | NB 904 Miles: 10.00 | Adrenaline ASR Miles: 14.00 |
|
| Night Sleep Time: 53.50 | Nap Time: 0.00 | Total Sleep Time: 53.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|