she ded

July 22, 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: 0.00 Month: 40.00 Year: 775.50
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

i'm cutting things back this week, starting with a day off. update: i went for a walk in the afternoon -- 4 miles around liberty park. 

i completed my winter/spring training plan today (i am open to all opinions and suggestions). the general plan is laid out, but things will most likely move around due to work, weather, the government, disney, etc. i am not planning on any track workouts for the time being. if i can get on the track, great. if the weather doesn't cooperate, i'm fine with doing similar efforts around liberty or sugarhouse park. i will basically cycle through fartleks, hills, HMP-MP tempos (or 2-mile efforts), and time trials or racing. i think this will be enough to be ready for my spring goal race, which will be the mercer island half marathon on 3/23. 

it will be good to have a plan and some structure again. i was able to get my mileage back up over the past month, but it's all been pretty haphazard and i haven't done a workout in over two months.

my racing schedule is mostly set through the spring, but the rest of the year is uncertain. i am tentatively planning on two marathons -- des news and TOU -- but that is only if we haven't moved to east timor. if it's looking like we will be out of here by the summer, i might turn my focus to the ogden marathon.

once i'm away from the lure and addiction of des news and TOU, i'll start focusing on flat, OTQ-eligible races (this is a 2-6 year plan -- no huge goals in the short term).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
From Rob Murphy on Sun, Jan 05, 2014 at 10:16:51 from

All good ideas Allie. Starting with the day off today.

From allie on Sun, Jan 05, 2014 at 10:50:33 from

rob - i've started doing your core routine of death. ouch. but good.

From Jake K on Sun, Jan 05, 2014 at 11:06:03 from

Put the Mt Everest Marathon on your 2-6 year plan

From allie on Sun, Jan 05, 2014 at 11:10:13 from


From Amiee on Sun, Jan 05, 2014 at 13:14:10 from

No moving :(

From Jenruns on Sun, Jan 05, 2014 at 14:30:34 from

Sounds like a good plan. But I can't move. Wouldn't you miss the inversion? I know I would!

From SlowJoe on Sun, Jan 05, 2014 at 14:59:01 from

fyi, the OTQ in East Timor is 4:00:00.

From Jake K on Sun, Jan 05, 2014 at 16:23:29 from

I like how you laid out the schedule. Fartlek-type workouts are better in the winter anyways. You can move to the track once it gets warmer. The tempo run workouts will be a big boost - that will be something new (at least consistently). Use the first couple months to train for a half w/out killing yourself, then evaluate where you're at and go from there.

From Rachelle on Sun, Jan 05, 2014 at 18:22:47 from

I really like your plan Allie. I'm excited for you!

Did you decide against Woodlands this year?

From allie on Sun, Jan 05, 2014 at 20:28:37 from

no woodlands this year. we decided it would make more sense to run a race in seattle since we will be going there anyway for a wedding. 2(events)-for-1(trip).

From Tara on Sun, Jan 05, 2014 at 20:39:40 from

Some very good things in store for you this year! If you move, so will I.

From Jason D on Thu, Jan 09, 2014 at 21:49:21 from

Good stuff, Allie. I like the longer reps at HMP-LT. Despite the craziness of the Hanson brothers (the running coaches not the band) that 4 x 2 mile workout 10 days out from a key half marathon is my baby. It's a super confidence booster and a very solid indicator.

That core routine is insane. I tried to do the full minute and ended up swearing at the cat.

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