she ded

July 17, 2019

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Member Since:

Jul 25, 2005



Goal Type:

Marathon Finish

Short-Term Running Goals:

  • 5/20 - beat the bridge 8k
  • 5/26 - magnuson series memorial day 5k
  • 6/16 - magnuson series seattle solstice 5k 
  • SUMMER - CNW all comers T&F series 
  • 7/4 - magnuson series summer spirit run 5k
  • 8/18 - magnuson series summer fitness day 10k
  • 9/30 - bellingham bay half marathon 
  • 10/13 - escalante canyons marathon
  • 11/25 - seattle half marathon 

Long-Term Running Goals:

qualify for the 2020 olympic marathon trials in ATL (sub-2:45

Miles:This week: 6.00 Month: 34.00 Year: 769.50
TypeA8 Test Lifetime Miles: 170.00
Kinvara Test Lifetime Miles: 292.00
K9 Test Purpleberry Lifetime Miles: 287.00
Haunted Phoenix Lifetime Miles: 269.00
K9 Test Arctic Blueberry Lifetime Miles: 250.70
K9 Test Pinkerton Lifetime Miles: 244.00
Freedom Cut Me Loose Lifetime Miles: 252.00
Bubonic Plague Lifetime Miles: 365.00
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

decided to do my long run today so that i can focus more on the race on saturday. i am not sure i would be mentally or physically into putting in tons of miles after racing a 5K. plus, a lot of them will be broken up - warm-up, break, race, break, cool-down, break, etc. you know how races are. lots of waiting in-between. and this is a key long run. i really wanted it to be solid and completed in one long stretch of running. 

i toned it down today...i was training beyond my abilities a couple of weeks ago and i paid for it was very difficult for me to bounce back from that, so obviously i was out of my league. today's run felt much better and was a lot more manageable.

warm-up: 4 miles easy pace 8:20 average

8 miles MP: target pace 6:30 / actual pace 6:27

3 miles easy pace 8:00 average

2 miles  6:15 pace

1 mile easy  8:00 pace

1 mile  6:10

3.1 easy cool-down 8:00 average

total: 22.1 miles / 2:40:05 / 7:15 average pace

notes: i started early so i didn't have much of an appetite for anything. so i ran on an empty stomach which was probably not the best idea, but i didn't experience any bonking/blowing up so fuel economy is good. i did drink about 8 oz. of cytomax at mile 12. that stuff is so super-sweet. i need to remember to dilute it with more water next time. i also got another blister on my left baby toe, right on top of the one that just healed. i was wearing my sauconys which i bought a few weeks ago. they feel so good when i am running, but maybe the toebox is too narrow for my feet; i haven't had a blister problem until these shoes. but they are great shoes and super-light, so i think i will still race in them. blisters are part of the prize.

ANNOUNCEMENT: as of 10:09 am this morning, i am officially at the TOP of the mileage board. HA! it will be short-lived, but i am enjoying it for now. :)

PM: de-throned by bonnie. ;)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
From Bill Mandler on Thu, Mar 26, 2009 at 11:33:19 from

Nice long run today.

From Marion on Thu, Mar 26, 2009 at 11:58:04 from

WOW!! nice run :) Good luck on Saturday :) Be sure to take a nice easy low mile day tomorrow ;)

From rattletrap on Thu, Mar 26, 2009 at 12:02:14 from

Great run. Good luck in your race. If blisters are part of the prize, I've got some serious trophies this week!

From jun on Thu, Mar 26, 2009 at 12:20:13 from

Great job today and way to make the top of the leaderboard. I'm probably somewhere around 100 on the list.

Nice job and good luck on the race.

From Bonnie on Thu, Mar 26, 2009 at 15:11:57 from

Great workout Allie! And, congrats on the mileage!

Good luck on Saturday.

From rockness18 on Thu, Mar 26, 2009 at 15:43:20 from

Nice training! Great balanced approach to nailing down a long run.

From RivertonPaul on Thu, Mar 26, 2009 at 18:37:46 from

Very solid. Way to go.

From JulieC on Thu, Mar 26, 2009 at 19:02:22 from

Good luck Saturday. I on the other hand wish I were only running a 5K after this storm front blew thru. I am sure you can get a sub 19, positive thinking!!! Amazing your 22.5 miler was awesome!!! Think of me still running until like 1:30 pm while you run like the wind and I against it. PS run like only two miles tomorrow way easy that it feels like walking. Your body will appreciate, and eat some apples.

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