dome ain't got no roof

January 2011

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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
254.500.000.000.00254.50
Nike Free Hyper TR Miles: 72.00Brooks Launch Purple Pineapple Miles: 68.50Nike Free II Miles: 27.00Red Slime Miles: 10.00Nike Free Hyper TR BlueMango Miles: 43.00Puma Tfx Roadracer Ghastly Orange Miles: 34.00
Night Sleep Time: 151.00Nap Time: 0.50Total Sleep Time: 151.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

and...2011 

i had a nice run with rob rohde this morning on the JRP in lehi. it was a great way to start out the new year of running. the trail was snow-covered with a few icy patches, but for the most part the footing was good -- nice and crunchy (and great for the calves). it was a really pretty morning out -- clear skies, sunshine and quiet. but it was also cold. really cold. it was 4 degrees when we started, and i actually think it was colder by the end because of a slight wind that picked up.

i was fairly warm on the way out, and i started to sweat, which was bad. once we turned around, every part of me began to freeze, my hands in particular. by the time we made it back to our cars, my chin and the rim of my jacket around my neck were covered in snow that i had produced myself. 

i got in my car and took off my outer shell -- my jacket underneath was also covered in sweat-snow. significant accumulations of it. this is by far the coldest conditions i have ever run in, even after living in cache valley for four years. 

luckily, my jeep has a ridiculously warm heater, which allowed me to thaw out a bit so i could drive home. i took a very hot shower and made some soup, but i am still cold. it was totally worth it though! 

thanks for the run, rob! 

plank: 3:10  

Nike Free Hyper TR Miles: 15.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. really warm and humid out. 

plank: 3:15; side plank: 2:00 L & R; wall sit: 2:02

went to IKEA after work and walked around for hours. i took all the "shortcuts" and i still couldn't find the exit.  

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles. sunnyside down + small extension to mail a letter. i wore a bandana over my nose and mouth (bandit style) to try and keep my face warm (i am tired of snotsicles). it worked, although it was much too stuffy. i also spotted three deer leaping across sunnyside avenue. oh, what a morning.

plank & such: later, as in i never got around to it. sometimes there are more important things to do in life than the plank. sometimes. 

Nike Free Hyper TR Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles around the great salt lake (the city, not the lake). 

plank: 3:15; side plank: 2:05 L&R; wall sit: 2:20  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(31)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. dilworth loop. i was freezing when i woke up, so the thoughts of going outside made it extra hard for me to get out the door this morning. just waiting for june...  

plank: 3:20 (ouch); side plank: 2:00 L & R; wall sit: 2:20 (youch)

i also did some random exercises on my awesome new stability ball. :)  

Nike Free Hyper TR Miles: 7.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. freezing fog and poison air. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. 2.5 hours running in circles at the olympic oval. i ran with teena and matt for the first several laps, then RAD arrived and we ran together for the remainder of the time. i also met rossy today, which was great! he lapped us about 300 times. it was a fun morning running with great people, and it was nice to get out of the gunky air (it's really bad today -- AQI is at 140 and rising).

plank: 3:20; side plank: 2:10 L & R; wall sit: 2:05  

Nike Free II Miles: 17.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

today i found out that the sun still exists. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. the air is fresh and clean! and cold. luckily, i think i have finally figured out how to properly bundle up. i wore a face bandana again this morning, this time tying it more loosely and leaving space for fresh air. it was the best of both worlds -- breathability and a warm face. i actually gave myself a facial running up sunnyside (i was chewing gum, so it was a minty fresh facial).

and so it begins -- another 11-week schedule of late nights and early parades.

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles. sunnyside down + dilworth extension. temperature was 10F. i think this was one of the last mornings of super cold temperatures. cold is fine -- it's the new warm now that super cold has been around for so long.  

plank: 3:30; side plank: 2:10L & R; wall sit: 2:20 

Brooks Launch Purple Pineapple Miles: 8.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. quick sugarhouse loop. 3:30 am. the stereotypical gen-y'er in me does not approve of the recent lack of work-life balance. but i must go on...

plank: 3:03; side plank: 2:30 L&R

Nike Free Hyper TR Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles. sunnyside up + hollywood extension. even though i was trudging along, i enjoyed this run. the deer sightings have become a daily occurrence.

wall sit: 2:43  

Brooks Launch Purple Pineapple Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

today:

-i slept in

-it was warm enough for shorts (27 degrees -- we finally made it out of this 10 degree business)

-not only was i able to enjoy my run in daylight hours, but i was actually outdoors during daylight hours for the first time this week.

-i finally had enough time to run more than 8 miles

-i ran under 7:00 pace for the first time since CIM in december. i'm out of shape.

plank: 3:33; side plank: 2:22 L&R 

Nike Free Hyper TR Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 miles. water wheel loop. my favorite route. my original plan this morning was to try my hand at keeping up with rossy and the SLRC group, but i decided to forgo that in order to get more than 3 hours of sleep :/ so i slept a bit more and went out later for a solo run. 

the air was better once i made it up to wasatch blvd, and i actually enjoyed blue sky and sunshine for the second half of the run. it was great!

plank...  

  

Brooks Launch Purple Pineapple Miles: 13.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

41 degrees. oh my! it was great. i dressed like it was spring and enjoyed splashing through the friendly puddles that were once mean patches of ice. although this weather will be short-lived, it's nice to have the occasional "teaser" day. now i know that the world will not be stuck in deep freeze until the end of time. last week i wasn't so sure. 

10 miles. millcreek loop. 

plank: 3:35; side plank: 2:30; wall sit: 2:45  

Red Slime Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. my body was resisting all movement this morning, which made it somewhat difficult to run. i was like a rag doll with lazy, sloppy form and tired, creepy eyes. 

 plank: 3:36; side plank: 2:40; wall sit: 2:50 

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. i experienced a little bit of everything on this run -- sunshine, rain, blinding snow pellets, slippery slush and then sunshine again. overall the weather was nice more than it wasn't. 

i ordered two new pairs of shoes over the weekend and i am anxiously awaiting their arrival:

 

puma tfx roadracer. 6.0 oz. 

 

 

and of course, another pair of nike free hyper TRs. this will be my third pair -- all thanks to bonnie for introducing me to such a great shoe. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

"and life barrels on like a runaway train..."

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. brickyard loop + westminster extension. dry roads and 30 degrees.

plank: 3:40; side plank: 2:45; wall sit: 2:30

PM - racquetball! although i didn't think it was possible, i played worse than last time. there was a hole in the middle of my racquet and my arms were flailing in all directions without consent from my brain. i was also wearing retired running shoes and i was low on energy because i didn't eat enough tamales this week. in sum, this is just like one of my race reports -- full of excuses. 

Nike Free II Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. holladay/millcreek loop in my new shoes. they are great. it was fairly nice out this morning at 34 degrees, although there was a north wind blowing that made the final four miles a bit of a challenge. 

i somehow have to find a way to be ready for a 5k next saturday... 

Nike Free Hyper TR BlueMango Miles: 12.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up.  

in an attempt to start out the week on an un-tired note, i went to bed last night at 8:30pm. this would have offered me a good 7.5 hours of sleep. but at 8:45, i was awoken to the sound of water pouring onto the floor of my bathroom. it turns out that my upstairs neighbors had some flooding issues with their washing machine. two hours and ten wet towels later, i went to bed again, this time serenaded by the drip, drip, dripping of water into a bucket. 

even though my plan to get more sleep failed, i still felt rested when i woke up this morning. i enjoyed my run and felt more energized than i have in about two weeks. 

plank: later.  

 

Nike Free Hyper TR BlueMango Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down + garfield extension. close encounter with a skunk this morning. don't they hibernate in the winter? i don't have time to google it right now. 

i wore my new puma tfx roadracers and i absolutely love them. 

plank: 3:41; side plank: 2:40, wall sit: 2:50  

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(29)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. millcreek loop. 

conditions were rough out there this morning --snow covered surfaces and very icy. no decent footing whatsoever. it was also really foggy out, which added to the dangerousness. i was all frosted over by the end of the run, especially my eyelashes. 

Nike Free Hyper TR BlueMango Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down + garfield extension. it's a lot of fun to run down sunnyside, as the view of salt lake city is quite spectacular in the quiet morning hours. however, i can't make this a habit. sunnyside up offers much better training benefits. 

i am currently in the middle of a 23 hour adventure at work. i kid not. i arrived at 7:30am this morning and i will be leaving sometime around 6:30am tomorrow morning. long story. long day. 12 of these hours are on my feet, which gives me the right to eat an extra banana or two. 

plank: 3:42; side plank: 2:50; wall sit: 3:00 (all in my office, of course)  

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. brickyard loop + sugarhouse park. no energy today. and no sleep yet. it was fairly warm out, and a nice day other than the smog.  

pm: racquetball.  

Puma Tfx Roadracer Ghastly Orange Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. water wheel loop. smoggy. groggy. 

i decided to forgo the SLCTC 5k today for a number of reasons. my work schedule this past week has really thrown me off quite a bit -- eating, sleeping and general sanity have all been absent over the past several days. i also had a lot of work to get done today, and with the race not even starting until 10am, i just didn't have the time for it today -- too many other things to do that took priority over running. plus, i know from past experience what can happen in a race after little sleep and lots of stress [hint: ogden 2009]. 

so, i started off my year of racing with a DNS. as soon as i can retrieve my motivation (it's frozen inside the giant snowbank by my driveway), i'll make another attempt at racing in 2011. 

Nike Free Hyper TR BlueMango Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

weekends are great. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up + hollywood extension. zero deer sightings this morning.  

plank: 4:10; side plank: 3:00; wall sit: 3:03 

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
254.500.000.000.00254.50
Nike Free Hyper TR Miles: 72.00Brooks Launch Purple Pineapple Miles: 68.50Nike Free II Miles: 27.00Red Slime Miles: 10.00Nike Free Hyper TR BlueMango Miles: 43.00Puma Tfx Roadracer Ghastly Orange Miles: 34.00
Night Sleep Time: 151.00Nap Time: 0.50Total Sleep Time: 151.50Weight: 0.00
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