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August 2010

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2010
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Location:

North Bend,WA,USA

Member Since:

Jun 07, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

PRs

5k - 18:20 2009
10k - 36:58 2010
Half - 1:25:09 2010
Full - 2:58:32 2009

Short-Term Running Goals:

I'd like to bring my marathon time below 2:50 by the time I turn 50 in a couple years.

Long-Term Running Goals:

Staying healthy and keeping age at bay are my long-term goals, and running is my medicine!

Personal:

I'm married to a wonderful woman who is also a runner and we have three terrific and unique daughters.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Inov-8 X-Talon 212 Lifetime Miles: 76.65
Mizuno Inspire 6 Lifetime Miles: 289.90
Asics Speedstar 3 Lifetime Miles: 97.70
Brooks Cascadia 5 Lifetime Miles: 340.30
Brooks T5 Racer Lifetime Miles: 30.41
Brooks Ravenna Lifetime Miles: 436.60
Mizuno Wave Rider 13 Lifetime Miles: 187.65
Saucony Kinvara Lifetime Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.908.000.001.00195.90
Brooks Cascadia 5 Miles: 57.25Mizuno Wave Rider 13 Miles: 92.05Mizuno Inspire 6 Miles: 6.30Saucony Kinvara Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Me, my spasming lower back (lifting error), my aching right arch, my machete, a trash bag, a measuring wheel, and my buddy Shawn did an easy run over Rattlesnake Ridge trying to get an accurate course measurement, pick up trash, and beat back the sticker bushes. The measuring wheel didn't work out very well at our running pace, but we were able to pretty much fill one small trash bag, and we cleared lots of sticker bushes and some downed trees from the trail.

Brooks Cascadia 5 Miles: 10.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was another coolish morning here with the temperature in the upper 50*s. I ran 10 GA miles. Now I'm off to get my foot x-rayed!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Today, well this evening really, I did 8 GA miles with 8x100m accels.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Including one trip up Cedar Butte. Back still painful, R arch bothered a tiny bit coming down from CB. I need to just stay off hills until after Chicago.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

An easy 6.3 recovery pace miles in the mugginess this morning for me.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I felt like today's 13ish mile GA run was slower than it should have been by about 20 sec/mile. I'm sure the lack of good weekly mileage is catching up to me. So I expect the next couple weeks to be an adjustment period and I hope my body responds!

On another note I sure enjoyed the cooler temperature for my run this morning!

Mizuno Wave Rider 13 Miles: 12.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

After less than enough sleep I went down and ran an easy recovery run with a couple MSRC peeps.

Brooks Cascadia 5 Miles: 7.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

I ran 10 miles at GA pace (around 7:45 mpm), then at the turnaround I tried to see how long I could hang on at marathon pace. I'd have liked to do 10  miles at MP, but I didn't. I didn't monitor  my pace, just tried to keep my HR around 174~175 (I hoped that would equate to 6:40 mpm) . There was a slight headwind, but I can't blame that. It was very tough to even go 6 miles, and my pace was about 15 sec/mile slower than I'd hoped for this effort level. Ah well... I'll try again in around three weeks.

Mizuno Wave Rider 13 Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

It's another cool, cloudy and foggy day here in Wilderness Rim. I'm getting frustrated with this lower back pain. Usually it begins to fade sooner than this after I've injured it. I'm sure I'm just doing too much, but a guy has to work!

 

Added another 4.2 for my evening run.

Mizuno Inspire 6 Miles: 6.30Brooks Cascadia 5 Miles: 4.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.102.000.000.007.10

Taking three days off from running did nothing to help my back, so what the heck - I'll start running again! The first three miles were brilliantly painful, but after that I was able to gradually speed up and feel better - until after the run anyway.

This turned out to be a nice short progression run beginning at 9:15 mpm pace and finishing at 6:45 mpm pace plus a slower cool down mile.

Mizuno Wave Rider 13 Miles: 7.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: I did one easy, slow trip over the ridge. Once again my back was extremely painful. I've never had a lower back strain last this long before.

PM: 12 mile bike ride consisting of 3 Parkway repeats. Surprisingly my back didn't hurt much on the bike, so I may be doing more biking and less running for a while.

 

 

Brooks Cascadia 5 Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Mizuno Wave Rider 13 Miles: 6.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Mizuno Wave Rider 13 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Brooks Cascadia 5 Miles: 7.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Mizuno Wave Rider 13 Miles: 7.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brooks Cascadia 5 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Saucony Kinvara Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Mizuno Wave Rider 13 Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Brooks Cascadia 5 Miles: 6.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ok, ok, I'll write something :) Today I waited for the rain to get going as hard as it looked like it was going to get before I went out. I put in 8 miles with 4 x 100 accels. I got remarkably wet - and it felt great! My HR is still too high, but I think it's gradually getting better. No more Flexeril for me ever again!

Mizuno Wave Rider 13 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.908.000.001.00195.90
Brooks Cascadia 5 Miles: 57.25Mizuno Wave Rider 13 Miles: 92.05Mizuno Inspire 6 Miles: 6.30Saucony Kinvara Miles: 5.00
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