dome ain't got no roof

PF Chang's Rock n Roll Arizona 1/2 Mar

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Personal:

there is a belgian waffle mix sold at williams sonoma called "bellegem" and the waffle lady logo drawn on the canister is me. 

you can't deny it

 

Miles:This week: 46.00 Month: 129.00 Year: 669.00
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: 34.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
148.2827.603.100.00178.98
Asics Gel Speedstar 3 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy-paced 8-miler. nothing too eventful. happy 2009. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

10 miles today with 3 MP. today was my LAST day at work, as i am starting school full-time. it will be nice to get on a regular sleeping schedule and have more time for running, as well as proper rest. as a going-away present, my co-workers got me a garmin forerunner 301. wow! i was so excited. speechless really. i wasn't expecting them to do something so nice, and i definitely don't deserve it. i am so excited!!!! can't wait to get out and put it to use. 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

what is the deal??? 

it is so #@$&* COLD out there!!! holy cow. you know we are stuck in deep-freeze when cars are driving around with a foot of snow on top and it is not coming off. frozen solid to the roofs. brrrrrrr. 

well, i ran 8 miles today, total time was 61:27, so average pace was 7:38. my foot was feeling a little twingy again today. monitoring it closely.

i have been worrying a lot lately about my next marathon. it is now less than two weeks away and i know i have not adequately prepared. i have had too many weeks in a row of inconsistent training. i know i would be able to finish, but i am not sure that i would be able to finish well. it will probably be one of those crash and burn races, where i hit mile 18, cramp to death, struggle through the last 8 miles in pain, and then struggle through more weeks of inconsistent training as i try to recover.

so after thinking about all of this, i have seriously been contemplating the idea of switching to the half marathon. the race information states that runners are able to transfer between races, so it wouldn't be a problem. and i don't have to re-register or fill anything out, i just show up a the half-marathon start and i am good to go. this is good because it allows me to make the final decision on race-day. i would like to run the full marathon, as it is my favorite distance by far of any race. but i am not sure if i want to sacrifice my body for a mediocre marathon if i have the chance to reserve the distance for my spring and summer races...by then i will have had a chance to put in the proper training and will be fresh and ready to go for some of my goals.

i got michael phelps' book for christmas and i am almost finished reading it. it's called "no limits" and although it is entriely about swimming, it easily relates to running or any other sport, and it is really inspiring to read. i bring this up because both he and his older sister suffered stress fractures in their backs just as they were peaking in their careers. michael's sister swam through the pain, which kept getting worse, and it eventually sidelined her from the pool and ended her career. michael, on the other hand, saw what his sister went through and decided to take some time off to heal properly. once he healed, he worked hard to regain his fitness and came back in the '08 olympics to be better than ever. so when i read about this i started thinking of my foot...it keeps getting better, then i run too hard and everything comes right back. i am capable of running this marathon, but i don't want to do any permanent or even temporary damage. my foot is not strong right now and i don't want to start out the new year with a big gap in my training.

 so these are just my thoughts right now. maybe i will feel like i am ok to run it by the end of the week, or even by the end of next week. but if i am not feeling it, i don't see a point in forcing anything. i don't have major goals or expectations on this race, whereas the marathons i am planning on this summer i have set very specific and serious goals that i will not obtain if i don't treat my body properly.ok, that's all for now. stay warm!

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles. cut short because of my foot. treating it cautiously to ensure it will hold up for the race. i think my decision is official...i am switching to the 1/2. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

oh boy, foot pain is back. not unbearable, but uncomfortable. and annoying. i ran loops around liberty park. not laps. when i think of laps, i think short and fast. loops are loooong and leisurely. so i ran loops. most paths were clear, but there were a few snowy patches that were super slick and slushy. wet. wet. wet. but the temps. were much nicer today.

i am so glad there are other race options besides the marathon, otherwise i would be out major bucks. i used my enitre christmas bonus for this race so i am glad it is not going entirely to waste. just a little waste and a little heartache that i won't be marathon racing. 

 i watched the end of "spirit of the marathon" again today. i am not sure why. but it's fun to watch the race at the end. it gives me chills every time. a good motivator, i guess. 

 now it's time to get started on this school stuff. i have to get back into "study mode" for the next 4 months. this could be difficult. FOCUS!!!!!!!!!!

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

wow, i really fell off the blogging boat last week. but there wasn't much to blog about. my workouts were minimal - no speed or tempo runs, no MP miles, no race-specific sharpening, etc. Just easy running to maintain fitness but only for 30-40 min. at a time

i ran a lucky 7.7 miles today, in 60 min...7:47.5 overall pace. my foot felt fine.

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

six easy today. foot feels good. great!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

overslept this morning. darn! i haven't done that for awhile. i have been staying up too late. so i only got in four miles this morning before class. i went with shorts...brrrr. maybe not quite warm enough for shorts. i ran the last .5 mile at race pace just to sharpen and see how my foot felt. 

 more miles to come after school...maybe 3 or so. not doing too much this week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.203.000.000.0010.20

today was my "test day". i wanted to test my shoes, my foot, my pace, and overall how i was feeling. 

shoes: i decided i will race in my asics gel speedstar 3s. this was my original plan until my foot was aggravated in these shoes. i felt better in my newtons so then i was going to race in those. but i have been trying out different ways of taping, different socks, etc. and today i think i found the solution, running very comfortably in the asics. these are the only pair of active shoes i have right now that do not have a marathon on them. so asics it is.

 foot: i wore an ankle/foot compression sleeve today. my foot felt fine, no trouble at all. and i prefer to wear this than to tape up my foot. even though it works wonders, i don't like the icky-sticky feeling of tape, especially when my feet start to sweat. i also ran 3 race-pace miles and finished at full stride to ensure there are no restraints for an all-out race. no problems at full speed, this is good news.

pace: i would like to maintain a 6:30 pace for the race, faster if i am feeling it at the end, but starting out more conservatively. i felt good running the pace this morning...also keeping in mind that i only went 10 miles. but i think i had enough left for one more 5k. 

here is the breakdown of the run:

7:27 average pace total

7:54 pace first 5 miles

6:27 next 3 miles

2 mile cool-down

 still disappointed that i won't be running the marathon. but it wouldn't be logical. and 1/2s are fun and exciting in different ways, so i am going to enjoy it and use it as a fitness gauge...and get some nice sunshine in the process.

Asics Gel Speedstar 3 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 miles/50:02/7:56 average before class this morning

flight leaves tomorrow morning for arizona! woo! hoping to get in a few miles early before i leave. i read an article once on Joan Benoit-Samuelson and she was talking about how she schedules in her running when she travels. she said that on days when she was pressed for time and needed to catch a flight, she would start running towards the airport and her husband would pick her up at a certain mileage point. that's dedication. no traveling excuses for her. but i am proably going to be making the traveling excuse. ha.

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Race: PF Chang's Rock n Roll Arizona 1/2 Mar (13.1 Miles) 01:30:34, Place overall: 26, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

I had so much fun racing today. My overall time is slower than anticipted, but I went with the pace I was feeling and I had a blast. The weather was perfect, the volunteers and crowds were awesome, and it was a great (and challenging) course. I was talking with some ladies at the start and all of them were planning on around 1:25. I was going for 1:24, so I thought I would stick with them as much as possible to maintain pace. My first mile was 6:58, and I knew right then I wasn't going to be ticking off 6:20s for the rest of the race. My legs did not necessarily feel weak or tired, they just didn't feel speedy. They definitely had juice to go, just not fast juice. I am not sure why, but that is the wonderful (and dreadful) thing about running. Every single day is different; sometimes you are "on" and sometimes you are not. It also confirmed to me that the marathon was not a good idea for me to be doing right now. I am obviously not in peak condition, as my 1/2 marathon pace was slower than my marathon PR pace. But that is ok, because I knew I wasn't in marathon race shape and that is why I switched to the half. It suited me just fine. I just relaxed into a 7:00 min. pace and worked with what my body was telling me it could handle. By mile 10, the crowds were getting louder and the course more exciting...it went from pancake flat to small hills every 400m or so. I think that woke up my legs a bit, because my pace went down to 6:49. Mile 12 was 6:40, my fastest mile of the race. The funny thing about the hills is the top was flat, then another hill, then flat, then hill. Not hill, then downhill. No downhill. Exact opposite of Utah races. I finished strong, feeling much faster and alive than I was at the start of the race. No PR, but I am ok with the overall time and just happy that I was able to experience such a fun race and compete outside of Utah. It really was a fun time and I am glad I was still able to be a part of the event, even if it wasn't the full marathon. And my foot held up great and is still feeling ok, so that is a good sign...no re-injuries. It was also a good workout and helped me to assess my fitness level so that I can conjure up my training plan for spring/summer.

5k, 10k, 10.2 mile and finish splits: 5k: 22:28 / 7:14 pace 10k: 43:29 / 7:00 pace 10.2 mile: 1:09:27 / 6:49 pace Finish: 1:30:34 / 6:55 overall pace

241 overall / 26 female / 6th 18-24 division


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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

easy shake-out run this morning before catching my flight home. a little stiff, but overall felt ok. i don't want to leave!!! high in phoenix today: 80. high in SLC: 35. please no! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

 ODE TO SMOG

running in the yucky air

my condition falls from good to fair

my pace is slowed and i start to slack

then i start to hack hack hack

my lungs are filled with haze and smog

but i still have four more miles to log

so i continue on while i wheeze and puff

two more miles and i've had enough

i head for home as my lungs still burn

oh for sunshine and spring i yearn...

that basically sums up my run today. i felt good running-wise, but the air was just so NASTY that i was struggling to inhale it. just thinking about all the junk i was sucking in was making me queasy. but i did manage to do the full route that i had planned. it's an 11.2 mile loop from sunnyside ave. to foothill then down to 3300 S, then back up to 800 S. via 900 E. i usually do it in 1:26 - 1:28, today it took 1:32:33. so it was about an 8:16 average pace for the run.

i got back from arizona late monday night. i was tired and swamped with things to do. vacations will do that. so i took tuesday off, since i ran on sunday which is my usual day off. wednesday i tried to get above the gunky air to exercise and enjoyed some snowshoeing in the mountains. hopefully the air clears up soon because if you can't tell already, i do NOT enjoy it one bit!

the rest of the week is just going to be focused on mileage, as well as next week. i need to build back up to at least 50 MPW before i get back into serious marathon training. next week will be 12 weeks out until the SLC marathon. hopefullly this will be enough time. i am still working on a training plan, but once it's done i am going to post it for feedback. i have definitely learned a few things from my lsat (failed) attempt at marathon training. i tried to do too much too fast. my whole focus was getting up to 70 MPW, and i jumped into that way too fast. gradual mileage build-up will be my focus this time around, increasing 10% each week max. i am hoping to stay healthy through the rest of the year, and will do everything within my control to make sure that happens.


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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy eight with 5 x 2 min. hill charges. i want to build more strength in my legs. working on it! 

63 min. total / 7:52 pace 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy this morning. wet and soggy, but the air quality seems to be improving some. i may go out for a few more this evening, depending on what the day brings. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i finally got my garmin up and running this morning. ooo, i am going to have so much fun with this thing. it took about 10 min. or so for it to recognize a satellite signal but now it is working great and i am excited to start training with it tomorrow. i walked a loop around liberty park. 1.47 miles. i ended up walking 2.46 miles total. walking takes so long!!! 2.46 seems like nothing to run, but walking it took almost 40 min!  i was taking my time though. i just wanted to get lots of fresh air. yes, fresh! i am so glad all that junk has cleared out.

anyway, the HR monitor is my favorite part. my HR stayed around 77-79 bpm the whole time i was walking. on my way home i tried to see how high i could get it, so i switched to a speed walk...101 bpm. then i stopped because i hate speed walking and i could feel my feet wanting to burst into a run. so i am very glad to finally have a more sophisticated training tool, although i must say my ironman watch has served me well. but now it must be retired.

tomorrow = SLC marathon training, day 1

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

alright, here we go. day 1. i have said this before, but i always love my monday runs. it's nice to run on fresh legs and get momentum going for the week. 10 miles at a good pace, last 3 were around 6:40s. 1:17:01 / 7:42 average pace. 

snow! bleghhh. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

day 2 (i am counting days because i set up my new training plan in a different format. it is just to help me keep track of a few things)

10 miles easy today, although i am bummed because i couldn't get them in all at once. tuesdays are going to be rough. i started teaching a class at the art institute of salt lake so i have to be there on tuesdays at 7 AM. it's in draper so it's about a 20-25min. drive. meaning my run needs to start EARLY. got up at 3:15. tired. i didn't actually get into my run until about 3:50. i ran for 8.5 miles in 1:09:56 / 8:13 average pace. i probably could have finished it out, but i panic about being late to things, so i came home. it  would have been more beneficial to get in a solid 10 miles in one shot, but it just didn't work out today. i guess i will be starting a bit earlier next week. i ran the last 1.5 this afternoon, going against my "i'm strictly a shorts runner" rule. if it's just too cold i definitely bring out the tights, but almost always it will be shorts. tonight...no shorts, no tights. yes, i wore sweat pants. i once told someone that i would never ever be found wearing pants on a run, yet i did today. i was already cold before i left my house, and the thought of going outside made me not want to go out. so i put on pants and out i went. my confession for the day. and just know that i have nothing against runners wearing pants. i just personally can't stand the feeling of having pants on my legs. it makes me feel weighed down. but it wasn't so bad and i stayed warm.

tomorrow: mile repeats!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.500.000.0010.00

day 3: first time in awhile that i have focused on speed during a workout. i don't think i have done any type of speed/interval/repeat workout since early december when my foot started to go south. so i knew i was going to be rusty...scared of finding out HOW rusty. 

i started by doing 2 x 800m @ 6:00 pace just to wake up my legs and heart and let them know they needed to work today.

then 4 x 1600m : 6:01, 5:59, 5:55, 6:00 --- i like to get faster with each one, but i faded on the last mile just a touch.

then 1 x 800m and 1 x 400m @ 6:00 pace

2 mile cool-down. 1:12:45 / 7:17 average pace

i think this was a good start...but my mile times need to improve a lot. i want to be able to do a repeat workout with 5:30 miles. so i will be working on that the next 3 months.

i ran in my mizuno wave revolvers. haven't  done that in awhile so i formed a nice blister on the outside of my left pinky toe. but despite the blister i really enjoyed running in these shoes again. they are extremely light-weight so it helps with the faster stuff.

i once saw a clip about deena kastor and her training methods. she was casually talking about her 15 mile tempo run at 5:25 pace. ahhh. suddenly my workout feels slow and useless. haha.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.030.000.000.0010.03

Day 4 - very easy-paced run today. i couldn't have gone fast even if i wanted to due to the uneven icy snow blobs on the sidewalks. i ran up along the east bench and apparently no sidewalks are ever shoveled up there. but it was quite adventurous as every footfall had to be strategically designed so i wouldn't roll my ankle or just fall down all together. the only time i got into a good pace was the 2 mile downhill stretch back into sugarhouse. i also included one hilly loop of sugarhouse park just to get some variety. it felt nice to go easy and just enjoy things. lots of quality thinking time today. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Day 5 - another 10 miler this morning. roads/sidewalks seemed to be much better, but i did take a different route today. this "base" that i am building is all about building up strength so my body can tolerate higher mileage. i have never run consistent 60 mpw in my life, let alone 70-80. so i have to start somewhere. even in my training for TOU, my peak mileage was 57.94. otherwise i was averaging 40-45 mpw. so hopefully this will be the key to getting faster. i plan on doing no less than 60 mpw up until my race taper, with peak mileage at about 75-80, depending on what my body can handle.

one difference from TOU training to now is that i was working in a bakery, 8-10 hours a day on my feet, doing VERY physically demanding labor. i know that helped me in the stamina department, but i also know it has nothing to do with running ability or aerobic capacity. so although my overall physical activity/exertion has techinically decreased, i think the increase in mileage will outweigh any benefits i may have been getting through what i was doing at work.

 

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Race: SLC Track Club Winter Series 5K (3.1 Miles) 00:19:27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.100.0010.10

not happy with today's race. i went sub-20 but i originally was going for sub-19. i was kidding myself this morning when i thought my fitness level was such that i could run three 6:00 min. miles today. but now i know where i stand at this point.

i wanted to go 6:10-6:15 for mile one, then two 6 min. miles to finish. that would have put me under 19 min. i really thought i could do it but i just didn't have it in me. the course was flat flat flat. the sun was out and conditions were great. and i felt great. felt like i could run a fast race. first mile 6:31. oh no. i started too slow.  turn-around was at 1.55. turn-arounds are great for knowing your position in the race, but today it was harsh. i counted 10 women in front of me as we passed going opposite directions. dang. i was more behind than i thought.

mile 2: 6:14. yikes. i feel like i am going faster than that. 6:14 should not feel like too much of an effort, but it does. last 1.1 miles: 6:41.  i was spent. uggh. but the purpose of doing this race series is to asses my fitness level by how perform at various distances. so i need some work because 6:15 - 6:30 miles should not be my max speed. these are splits i want to run in a marathon, and there is no way i could have maintained that pace for 26.2 miles today by the way i was feeling. 

i think i took 8th female overall in the race, but that is only by my counts of passing two people after counting 10 ahead of me, so this may be inaccurate. i didn't stick around to find out the results. i went on a 30 min. shake-out run and then had to get home for other things.  new short-distance goal: sub 19 in a spring 5K (March)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
148.2827.603.100.00178.98
Asics Gel Speedstar 3 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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