M'kay

Week starting Oct 19, 2008

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDale's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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
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
46.890.003.270.0050.16
Night Sleep Time: 63.50Nap Time: 0.00Total Sleep Time: 63.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles in 48:38, 7:29/mi, HR 143.

Cool (45F) & sunny.  Easy miles....legs still a bit tired.  

Adrenaline 8 (Blue) 398.43 miles
Asics 2130 (Blue) 201.70 208.20 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 26.64 miles
Brooks T3Racer(Red) 20 miles

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 29:50, 7:27/mi, HR 143.

Paid for pretending I was a lumberjack yesterday afternoon....sore in several spots, especially lower back and a headache to boot.  Surprisingly, the run felt pretty good, probably because it was short.

Adrenaline 8 (Blue) 398.43 402.43miles
Asics 2130 (Blue) 208.20 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 26.64 miles
Brooks T3Racer(Red) 20 miles

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.003.270.0016.47

Cruise Interval Fartleks: 12.47 mi in 1:32:30, 7:25/mi, HR 158.  30 min warmup, 3.99 mi, 7:31/mi, HR 151.  Fartleks:  5 x 4 min on, 90 sec off, followed by 3 x 0:40 sec on, 1 min off.  30 min cooldown, 4.10, 7:18/mi, HR 152.

 Fartlek DistPace
Avg HR
Max HR
Terrain
 1 x 4/:90
 0.64 6:16/mi 174180
 up
 2 x 4/:90 0.59 6:43/mi 174180
 up
 3 x 4/:90 0.61 6:34/mi 174180
 up
 4 x 4/:90 0.70
 5:44/mi
 172
178
 down
 5 x 4/:90 0.73
 5:30/mi
 173
180
 down
 1 x 0:40/1
 .13 5:17/mi 154169
 down
 2 x 0:40/1
 .11 6:15/mi 157172
 up
 3 x 0:40/1
 .12 5:42/mi 164172
 down

Ran the Fartlek version of the 1000m Cruise Interval workout.  Flat pace range was 6:03 - 6:11 but that was out the window with the terrain I was running.  Think I may have hit the first one too hard, paid for it on the second, and finally recovered a bit after the 4th (1st downhill).  Oh well....the main goal was to run a tough workout to give my system one final stress before the marathon without killing myself and I think I accomplished that.  Aside from Strides on Thursday, its all easy running from here to Sunday.

I ran in my T3 Racers as I started questioning the wisdom (again) of running the marathon in my Adrenalines...but I don't think I'm ready for 26.2 in them.  They definitely lack the cushioning and I'm afraid over 20+ miles they'd be more hindrance than help.  Since I've got the known hot-spot issue with my preferred shoes (NB903s), I'm left with the Adrenalines and 2130s.  The Adrenalines are newer so they get the nod (plus, I've run marathons in them before).

4 miles in 30:19, 7:35/mi, HR 148.

Nice and easy.

Adrenaline 8 (Blue) 402.43 406.43 miles
Asics 2130 (Blue) 208.20 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 26.64 miles
Brooks T3 Racer(Red) 20 32.47 miles

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 29:30, 7:22/mi, HR 147.

4 days out.  Muscles tired from yesterday's run and core workout but other systems appear to be fine.  Extra sleep helping me feel more refreshed.  No sluggishness yet so perhaps the abbreviated taper is working well.

Adrenaline 8 (Blue) 406.43 miles
Asics 2130 (Blue) 208.20 212.20 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 26.64 miles
Brooks T3 Racer(Red) 32.47 miles

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.000.000.009.69

9.69 miles in 1:13:20, 7:34/mi, HR 151.  30 min warmup, 3.76 mi, 7:58/mi, HR 148.  10 x 20 sec Strides w/ 1 min recovery.  30 min cooldown, 4.16 mi, 7:12/mi, HR 149.

Overcast and cool (48F) today so I threw on my jacket just in case it rained, and to help me keep things easy (too fast == too hot == roast Dale).  Legs felt okay on the warmup.  Strides 1 and 2 were less-than-fluid but I loosened up for 3-6.  7 and beyond felt a bit....klunky.  Legs felt tired on the cooldown, especially the last 15 minutes or so.

Adrenaline 8 (Blue) 406.43 miles
Asics 2130 (Blue) 212.20 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 26.64 36.33 miles
Brooks T3 Racer(Red) 32.47 miles

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 39:33, 7:11/mi, HR 153.

Felt good today.  Not great (yet), but good.  Legs felt pretty fresh, easy effort, and a tad fast.  Good sign. 

Adrenaline 8 (Blue) 406.43 miles
Asics 2130 (Blue) 212.20 217.70 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 36.33 miles
Brooks T3 Racer(Red) 32.47 miles

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 30:07, 7:32/mi, HR 150.

Last 4 easy miles before tomorrow's marathon.  Plenty of sleep, low stress, a fantastic weather forecast and a marathon buildup without injury leaves me prepped as best as I possibly can be....guess the rest is up to me tomorrow.  No pressure......

Adrenaline 8 (Blue) 406.43 410.43 miles
Asics 2130 (Blue)  217.70 miles
NB 903 203.46 miles
Adrenaline 8 (Green) 36.33 miles
Brooks T3 Racer(Red) 32.47 miles

Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.890.003.270.0050.16
Night Sleep Time: 63.50Nap Time: 0.00Total Sleep Time: 63.50
Debt Reduction Calculator
Featured Announcements
Recent Comments: