rebound

November 21, 2018

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

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: 18.00 Month: 95.00 Year: 2018.00
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
20.000.000.000.0020.00

long run. it wiped me out and i didn't even include a tempo in the middle. by mile 17, the legs were feeling like mile 23 of a marathon. by 20, i felt like i had done another marathon. obviously still some residual fatigue in the legs. 

i ran the last 9 miles of the TOU course in reverse. then turned around and ran it in the right direction, all the way through to the "finish line".   2 mile cool down back home. 

no fuel during the run. just 2 water stops - both times at the park in providence. the water was warm but it was better than lugging around a bottle.

re-fuel: banana and the largest, juiciest, sweetest nectarine the world has ever known.

 musical side note: 

brought my ipod today. it's been awhile. i wasn't feeling any sort of "groove" the first few miles of my run. i felt tired. at this point i was listening to mates of state --- "help, help" and they were not helping in the motivation department:

Can't you see what's happening on the sidewalk?
Nowhere to go, nowhere to go
It's getting so old

Oh, oh
We're laying down
Oh, oh
So we can listen to the ground

then mile 4 hit and this song really got me moving.
new radicals --- you get what you give


First we run
And then we laugh 'till we cry...
But when the night is falling
And you cannot find the light
If you feel your dream is dying
Hold tight
You've got the music in you
...
You feel your tree is breaking
Just then
You've got the music in you
Don't let go
You've got the music in you
One dance left
This world is gonna pull through
Don't give up
You've got a reason to live
Can't forget
You only get what you give



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Fri, Aug 14, 2009 at 16:34:28 from 66.133.117.3

That's a nice run. Good job.

From JulieC on Fri, Aug 14, 2009 at 17:33:59 from 67.42.250.58

A long nights sleep is in order for you. And more juicy nectarines : D

From Smooth on Fri, Aug 14, 2009 at 17:53:17 from 71.36.65.191

No fuel during the run and only 2 water stops? Did you weigh yourself before and after the 20 miler? WOW, you're a running machine! LOVE the new radicals! NICE long run on the TOU course, only 3 weeks after a marathon win. GREAT JOB!!! You're recovering well. Hope you're getting some sleep and eating good!

From Teena on Fri, Aug 14, 2009 at 23:06:39 from 209.105.190.155

Man alive Allie!!! How in the world can you do that?? Seriously -- incredible!

Glad you found the juiciest nectarine ever!!!

Get some rest!

From RivertonPaul on Sat, Aug 15, 2009 at 12:17:16 from 75.169.34.133

Way to go Allie. We all pull for you.

From Smooth on Sat, Aug 15, 2009 at 15:43:44 from 71.32.237.11

allie,

Yes, the clam shell and abductor lifts strengthen the glutes and hip muscles so the ITB is less stressed/inflamed.

Here are some articles that I got from RivertonPaul on ITBS. Hope they help answer your question.

http://www.anaerobic.net/runnersguide.html

http://runningtimes.com/Print.aspx?articleID=3528

http://runningtimes.com/Print.aspx?articleID=6099

http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

I think the exercises (at least twice a week) along with foam rolling after hard workouts helps. I think most overuse injuries stem from muscle imbalance. Any exercises that strengthen the muscles and support the knees help.

From Nan Kennard on Sat, Aug 15, 2009 at 20:40:34 from 67.165.238.15

Oh Allie, NO fuel?? WHY?? No wonder you were feeling dead. YOU NEED FUEL on a run that long.

I ate about 550 calories on my 20 miler on Thursday. And water every 2-3 miles.

Please be kind to yourself.

Cool songs!

From Nancy on Sun, Aug 16, 2009 at 10:38:14 from 76.27.11.127

You really are a tough runner. I can't imagine going that far without water and fuel. I think you are ready for TOU. It's good you had your I-pod. Twenty miles would be very lonely by yourself without an I-pod. I wouldn't even know how to use an I-pod. When I trained for the Salt Lake Marathon in 2005 my daughters were either injured or pregnant so I did my 18 miler alone and without an I-pod. I wouldn't want to do that again.

From Kelsey on Sun, Aug 16, 2009 at 11:21:26 from 128.186.154.139

Nice run!! And I agree with the above, you should have taken food and drink with you, crazy lady.

From Kelli on Sun, Aug 16, 2009 at 17:40:34 from 71.219.64.200

No fuel might have been the problem!!! But, heck, nice job on finishing a tough workout minus fuel. IMPRESSIVE!

From B on Mon, Aug 17, 2009 at 01:52:28 from 76.27.69.159

wow, great great run!

From Burt on Mon, Aug 17, 2009 at 14:33:56 from 68.76.197.194

Great job Allie. I'm not a fan of your alternative music, but you make me laugh. I'm rooting for you to win TOU.

From Maurine/Tarzan on Mon, Aug 17, 2009 at 14:49:20 from 63.255.172.2

I can't believe you ran that distance without fuel and regular hydration. You are an animal (said with all due respect).

From Marissa on Mon, Aug 17, 2009 at 17:35:18 from 208.117.127.116

Wow, great run! I'm running the tou too, so now I know whose back I'll be seeing in the distance!

From Smooth on Tue, Aug 18, 2009 at 13:16:10 from 71.32.239.100

How are you feeling? Just checking on ya! Hope you're doing great and having a wonderful day.

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