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SLCTC Winter Series! 5k

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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: 8.00 Month: 111.00 Year: 1293.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.000.000.000.00296.00
Kinvara5 Several Runners' Foot Sweat Miles: 94.00Kinvara4 Charlotte Sting Miles: 108.00Skechers Grooved Brain Coral Miles: 67.50NB Minimus Real Teal Miles: 8.00Skechers Witch's Brew Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

fun group run around murray.

2014 in review:

1/25 - SLCTC Winter Series 5k - 18:14 
2/8 - SLCTC Winter Series 10k - 38:11 
3/1 - The Woodlands Marathon - 2:56:04
3/8 - Striders 10 miler - 1:07:14 
3/22 - Mercer Island 10k - 38:27 
4/5 - Striders Half* - 1:23:43 
4/19 - Salt Lake City Half* - 1:21:24 
5/3 - Provo City 5k* - 17:45 
5/10 - Give Hope a Home 5k - 18:03 
6/7 - Crack of Dawn 8k* - 26:32 
6/14 - Utah Valley Half* - 1:21:11 
7/12 - Farmington Festival Days 5k - 17:52 
7/19 - Draper Days 5k - 19:47
7/24 - Des News Marathon* - 3:11:56
8/16 - Dart Challenge 5k - 17:54
8/23 - TOU Half (1:30 pacer)
9/6 - Layton Classic 5k - 19:05
9/13 - TOU Tune-up Time Trial - 18:01
9/20 - TOU Marathon* - 2:57:23
10/6 - Atlanta 10-Miler - 1:09:23

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. sugarhouse + liberty park. slow, easy easy running today.

 

Kinvara5 Several Runners' Foot Sweat Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with may. liberty/sugarhouse/gilmer.

Kinvara4 Charlotte Sting Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles around sugarhouse/millcreek with andrea and tara. i had beautiful, arctic windblown hair at the end of this run.

Skechers Grooved Brain Coral Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - ran 5 miles after work. sugarhouse loop. i was not feeling great and my legs weren't very bendy.

sugarhouse relays 2014. (money)

city beautification 2014, round one. (garbage)

another surprise coming soon. (surprise)

Kinvara4 Charlotte Sting Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. stalagmite/gilmer loop.

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with devra. it was very foggy out, so i don't really know where we went, but i do know it was around sandy and there were several hills and i collected a lot of enchanting fog dustcrystals on my face.

Kinvara4 Charlotte Sting Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. messy, slushy, snowy, wet run. good prep for the winter series.

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with may. liberty/5th/9th.

trax commute today. ~6 mile walk roundtrip. 

Kinvara4 Charlotte Sting Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with andrea and kassi. we swirled through every street in south slc. good run, and really nice out at ~40 degrees.

i got the coolest new chai mug from JA this morning. happy januaryeleventh day. and go seahawks!

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. 27th south loop + liberty park. james joined me for the first 10. lots of deceivingly slick spots out there this morning after last night's rain/bean bag snow storm.

Kinvara4 Charlotte Sting Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

out on the town.

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5-4-3-2-1 fartlek at liberty park. i don't know what pace i was running -- my timex printout was a picture of a horse. again.

it was roughly 5k effort, and a bit faster over 3-2-1. it felt good to run fast again (my last hard[ish] effort was seattle half on december 1). time to get moving.

Skechers Grooved Brain Coral Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

zehn! 27th south loop!

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5k time trial at liberty park. oh my dearie it hurt.

18:49 (5:58, 6:04, 6:02, :45)

Skechers Grooved Brain Coral Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles with may and richard. zoo/wasatch/ice/39th/foothill/wind/zoo loop.

Kinvara4 Charlotte Sting Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. numb face.

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

lava recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

am - 10 miles. 27th south loop. i don't sleep very well, ever, but last night i was out for a solid nine hours. i felt so good this morning. i think yesterday's day off helped as well.

pm - 8 miles. 5-4-3-2-1 workout at sugarhouse park with devra and kate.

Kinvara4 Charlotte Sting Miles: 8.00Skechers Grooved Brain Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

sevenzies with devra around sandy. nice recovery day.

Kinvara5 Several Runners' Foot Sweat Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles. midweekmidlong on the des news finish loop.

don't forget to sign up for the winter series. 

Skechers Grooved Brain Coral Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 10x1 min on/off at liberty park. i cut this workout down from the classic 20x1 because i'm in a bit of a recovery hole. it took two breakfasts before i could get myself out the door this morning. i'll do a short, easy run tomorrow, and hopefully i'll have my legs back on saturday. 

Kinvara4 Charlotte Sting Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles around sugarhouse. winter series! tomorrow!

Kinvara5 Several Runners' Foot Sweat Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Race: SLCTC Winter Series! 5k (3.107 Miles) 00:18:14, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

splits: 5:51, 5:57, 5:49, :37

right at the start of the race i saw what i thought was a segway moving very slowly but it was actually a stroller. my goal today was to run faster than last year (18:35). drysunnycold january weather with no wind and no wet. great day for a race.

NB Minimus Real Teal Miles: 8.00Skechers Witch's Brew Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles. group run with james, josh, collin, and fritz. go west! life is peaceful there. go west! in the open air. loop. out-and-back.

Kinvara4 Charlotte Sting Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

slow, easy fiver around sugarhouse. my legs were feeling beat up and cloinkclonky from the weekend, so i decided to take a down day.

one bunch of cilantro weighs ~2.8 ounces. so 70 pounds of cilantro is roughly 400 bunches.

Kinvara5 Several Runners' Foot Sweat Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles with devra. she lives in a magical place where it really is uphill both ways. it's like this.

Kinvara4 Charlotte Sting Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. 2 x 2 mile workout at liberty park. target was 6:00 pace. 

(5:50, 5:57) (5:50, 6:01) -- poorly paced. i'm not sure why i was running that first mile in 5:50, but it obviously hurt me both times in the second mile. and it was only two miles! i should be able to stay on a target pace for two miles. maybe i need a garminfriend.

i used the 5k markers painted on the curb. i started at the start line on the east side of the park and then ran through miles 1 and 2. i ran one slow mile between the two sets to recover.

 

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slushdrizzle. emigration market loop.

Kinvara5 Several Runners' Foot Sweat Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sugarhouse loop with james then 15x1 on/off around liberty park. lots of ice.

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.000.000.000.00296.00
Kinvara5 Several Runners' Foot Sweat Miles: 94.00Kinvara4 Charlotte Sting Miles: 108.00Skechers Grooved Brain Coral Miles: 67.50NB Minimus Real Teal Miles: 8.00Skechers Witch's Brew Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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