| 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 | | 60.86 | 0.00 | 4.03 | 3.40 | 68.29 |
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| Adrenaline ASR Miles: 18.00 | NB 769 - Blue Miles: 23.00 | Brooks T3 Racer (Red) Miles: 9.29 | Asics 2150 Miles: 8.00 | NB 904 Miles: 10.00 |
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| Night Sleep Time: 56.00 | Nap Time: 0.00 | Total Sleep Time: 56.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| LM warmup (10 reps), 18 miles in 2:14:57, 7:29/mi, HR 160, w/ 12 x 30 sec Fartleks @ 3-10K pace, 2 mile walk w/ dogs, PU/Crunches ladder (5 steps) & stretching. Drizzly but warm (52F). Out and back up into the Elbe hills, for 1700' elevation gain in the first half. First time I managed to "run" up the worst hill without stopping, a monster that gains about 400' in 1/2 mile according to garmin but that feels much worse. Definitely too steep to run down without putting on the brakes most of the time, so my legs were pretty trashed after that descent, with another 7+ miles to go, much of it downhills to push. Interestingly, when I ran the fartleks, I felt really good, even towards the end....clearly different muscle fibers activating, as the sore, whinny, tired, stressed ones I'd been using for most of the run got to take a break while the rested, energetic, strong fibers along for the ride got their chance to shine. The post-run walk was tough but helped loosen the legs up some and should help stave off some soreness. Plus, the dogs needed the exercise.
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| Adrenaline ASR Miles: 18.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup (10 reps), 8 miles in 1:01:02, 7:37/mi, HR 147, w/ 12 x 12 sec Hill Sprints, 1.5 mile walk w/ dogs, & stretching. Cool (40F). Today was rough going. Body tired from yesterday's effort and legs were pretty non-responsive. After 4 pitiful hill sprints, legs finally responded for the remaining 8, but quickly shut down again for the remainder of the easy run. Even the walk with the dogs was slow.
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| NB 769 - Blue Miles: 8.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 4.03 | 0.00 | 9.29 |
| LM warmup (10 reps), 9.29 miles in 1:06:08, 7:07/mi, HR 153, with 2 miles warmup, 2 x Strides/Drills, 4 x 6 minutes @ 10K pace with 3 minute rest in 6:11 (up), 6:16 (up), 5:40 (down), 5:45 (down), 5:58/mi average, 2 miles cooldown. 1 mile walk w/ dogs, PU/Crunch ladder (5 steps), & stretching. Cold with some slush on the roads (37F). Tired on warmup, some stomach unease before beginning, but it went away. Some poor traction in repeat 1 and 4 but probably didn't lose more than a second or two. Managed a great average pace for the repeats, so very pleased with the workout.
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| Brooks T3 Racer (Red) Miles: 9.29 |
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| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| LM warmup (10 reps), 15 miles in 1:49:26, 7:17/mi, HR 153, 1.5 mile walk w/ dogs, & stretching. Missing: Well used/abused motivation. One owner. Noticed missing this morning, but it's been absent more frequently lately. Needs help being reunited with owner.
Legs finally started loosening up around mile 4 but motivation never appeared. Still, can't complain about the effort or the pace. Just wish it wasn't such a chore.
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| NB 769 - Blue Miles: 15.00 |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LM warmup (10 reps), 8 miles in 59:06, 7:23/mi, HR 148, w/ 12 x 12 sec Hill Sprints, 1 mile walk w/ dogs, & stretching. Felt better today. Run uneventful. Hill sprint hill was slick in spots, so I stuck to the sides (alternating). First 2 repeats tough going, but 3-10 were fabulous.....rare occasion where the legs felt explosive. Pretty tired by the last 2, so they were merely good. New shoes.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| LM warmup (10 reps), 2 miles in 15:09, 7:33/mi, HR 137. Just wasn't feeling it today, being Xmas and all. Punted on the hard workout and just managed the warmup miles before packing it in. Maybe tomorrow.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 2.40 | 8.00 |
| LM warmup (10 reps), 8 miles in 57:59, 7:14/mi, HR 160 w/ 12 Fartleks. 2 mile walk w/ dogs, PU/Crunches ladder (5 steps), & stretching. Since yesterday was unscheduled easy, I mixed some fartleks into today's otherwise easy run. Felt good to do some fast running and I don't think it was too much to harm tomorrow's longer run. The holidays are really throwing me off kilter.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.86 | 0.00 | 4.03 | 3.40 | 68.29 |
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| Adrenaline ASR Miles: 18.00 | NB 769 - Blue Miles: 23.00 | Brooks T3 Racer (Red) Miles: 9.29 | Asics 2150 Miles: 8.00 | NB 904 Miles: 10.00 |
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| Night Sleep Time: 56.00 | Nap Time: 0.00 | Total Sleep Time: 56.00 | |
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