M'kay

FSRC Resolution 5K

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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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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
44.0312.080.507.0063.61
Adrenaline 10 Miles: 8.07NB 760 Miles: 21.07Rockridge GT Miles: 22.08NB 769 Miles: 9.15NB 905 #2 Miles: 3.24
Night Sleep Time: 60.00Nap Time: 0.00Total Sleep Time: 60.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.070.000.000.008.07

LM warmup, 8.07 miles in 1:03:54, 7:55/mi, HR 141, w/ 12 x 12 sec Hill Sprints & stretching.

Tired and slow today.  Left hip hurt the first 6 miles before finally loosening up.  First 3 miles very slow.  Decent hill sprints. 

Adrenaline 10 Miles: 8.07
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.003.769.41

LM warmup, 9.41 miles in 1:11:58, 7:39/mi, HR 153, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 8 x 3 min on/2 min off Fartleks (6 uphill, 2 downhill), 2+ mile cooldown, core workout & stretching.

Rainy and gusty winds.  Mental challenge to get out and do this workout.  The actual execution went well, aside from getting stood up by the wind a few times.  Plus, sleep wasn't great last night, so I'll take it.  I'll also take some better weather if anyone has any to spare.

NB 760 Miles: 9.41
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.080.000.0012.08

LM warmup, 12.08 miles in 1:29:27, 7:24/mi, HR 155, w/ last 4 miles Moderate, & stretching.

Cool but fairly dry.  Run felt really good today.  Hit the turnaround in 50:44 and pushed the last four miles (6:23, 6:18, 6:21, 6:14).  About 30 seconds faster than 2 weeks ago, while keeping the effort much easier on the outbound portion. 

Rockridge GT Miles: 12.08
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.280.000.000.007.28

LM warmup, 7.28 miles in 57:08, 7:51/mi, HR 145 & stretching.

New snow on the ground today, but roads were pretty clear.  Legs were very tired today....so I would up cutting the hill sprints and the last 3/4 mile from the run.   

NB 760 Miles: 7.28
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

LM warmup, 12 miles in 1:28:53, 7:21/mi, HR 157, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 8 miles Steady State (4 uphill, 2 rolling, 3 downhill), 2+ mile cooldown, core workout & stretching.

More snow overnight and temps dropped into 20s.  Frigid run (at least for this neck of the woods).  Mixed bag for running surface....some bare and wet, some slush, and some compact snow and ice.  Switched to trail shoes (bigger lugs) after warmup to improve traction and pace was pretty decent even in the slick spots, but it did impact the pace (but not the effort).  The jump from 6 to 8 steady state miles is tiring.

NB 769 Miles: 2.00Rockridge GT Miles: 10.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

LM warmup, 7.15 miles in 56:29, 7:54/mi, HR 141 & stretching.

Almost took a rest day but went really easy instead.  A toasty 32F in the sun.  Brrrr. 

NB 769 Miles: 7.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Race: FSRC Resolution 5K (3.1 Miles) 00:19:16, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.880.000.503.247.62

2 mile warmup with 0.5 hard.  3.24 miles in 19:16-ish, 5:55/mi, HR 169.  2+ mile cooldown & stretching.

Not an auspicious start to the new year.  ~45 seconds slower than last year.  Conditions were colder this year (~ 18F at the start) but I wasn't fighting a stomach bug.  Didn't taper or take the day prior off though and the course seemed a tad longer this year.  Garmin recorded 3.24 versus 3.15, so perhaps?  Anyway, the first mile felt pretty comfortable (too comfortable), the middle mile was eh, the final hard but manageable and the final .24 on the watch was near a 5/min pace, so a good kick.  

The results?  Good question.  No times posted...evidently the cold weather caused a sticking malfunction on their tracking board.  The announcers called me as 3rd in my AG from their list, but mid-way through their announcements, another list was posted that had me 2nd AG (8th OA).  When I asked about it, I was told theirs was the official list.  When I pointed out that the other list was posted after they'd begun handing out awards, I was told their list of official, for now.  For now?  Really?  Whatever.  

So there it is.  Turning 40 really does slow you down. 

NB 905 #2 Miles: 3.24NB 760 Miles: 4.38
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.0312.080.507.0063.61
Adrenaline 10 Miles: 8.07NB 760 Miles: 21.07Rockridge GT Miles: 22.08NB 769 Miles: 9.15NB 905 #2 Miles: 3.24
Night Sleep Time: 60.00Nap Time: 0.00Total Sleep Time: 60.00
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