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SLCTC Winter Series 10K

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Miles:This week: 0.00 Month: 144.00 Year: 684.00
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: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.4136.905.250.00261.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

new week. new month. day 7. another 10 miler. my hands were really cold this morning and i am not sure why. same gloves as usual. who knows. ran with rebecca walter for about 4 miles. that's the first time since october i have ran with someone other than myself. it was fun and she got me going at a good pace...dropped from 8:00 to 7:20 almost immediately after meeting up with her. so that was good. we looped around liberty park then ran down 600 E. and came back up 800 E. 4 more loops of liberty park on my own, focused on keeping a good pace. 

sick of the cold! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

day 8: tuesday = 3:30 am day. felt surprisingly good. not as groggy as last week. run started at 4. took 3 miles to get into MP, then went 5 at tempo, then 2 mile cool down. took the cool down slower than usual, but i felt that is what i needed today. 

1:16:40/7:40 average 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.601.600.000.0010.20

day 9 - the 10-mile pattern continues, becoming easier and easier so i think i will be able to bump up the mileage. i did 5 x 2:00 min. hill charges, as well as a 1.6 mile pick-up at the very end of my run @ 6:18 pace. 1:15:28 / 7:32 average. air is so gunky junky. blehgg. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

day 10 - slowed down the pace today. went out with my old school watch and no ipod and thoroughly enjoyed the run. so warm! it felt like march. shorts, no gloves. ahhh. so nice! i bet marion is loving this :)

1:33:11 / 8:19 average 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

day 11 - more easy-paced miles today. feeling great.

1:23:10/8:09 average 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.520.000.500.0010.02

1:22:51 / 8:16 average 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

day 13 - teeeeennnn miles! 1:15:40 / 7:34 average. normal run, maybe a little wet, but i am much happier getting drenched by a rain shower than frozen by a snow shower. i heard it's turning to snow though. oh no. 

love mondays!

 

PM note: felt funny all day. and super tired. not feeling funny anymore...just feeling bad. aches and chills sort of bad. hopefully i can sleep it off. 3:30 tuesday morning workout tomorrow so i am going to bed now and hopefully this doesn't progress into anything worse. skipping abs tonight.  not a good time to be sick. i am going to fight it off with all i have.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

day 14 -10 miles, didn't feel too bad at all. slower than usual but no signals telling me to stop so i went with it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

day 15

10.2 / 1:17:47 / 7:37 average

started out slow but was able to get moving after about 3 miles. finished @ 6:39 pace for the last 15 min. of the run. slightly dehydrated after. both of my nalgenes were full (14 oz and 16 oz) and i downed them both pretty quick...and i am not one to chug water right after a run.  i just didn't feel like eating/drinking anything yesterday and i didn't realize how thirsty i was. haha. feeling good now. going with easy foods like bananas and dry toast...boring but safe.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

day 16: 10 miles with 5 x 2:00 hills (6.5 - 7% incline) and 3 MP miles to finish off. 1:15:30 / 7:33 avg.

i am getting excited for the 10K this weekend. but it looks like it is going to be a bit snowy. this will make it more challenging, but will be a good "toughen up" race. any race done in poor conditions makes those perfect summer morning races feel like a breeze. ahh, summer...

? ? ? maybe more miles this evening after work ? ? ?

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

day 17: bored yet? i thought i would change things up today so i ran ten miles. i can't remember the last time i did that...

i slowed things down today...racing tomorrow. 1:22:05 / 8:03 average. feeling good, maybe a little tight but i will get in some good stretching to be ready for tomorrow.

From Blogger Pictures

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Race: SLCTC Winter Series 10K (6.2 Miles) 00:45:01, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

 

 

From allies pics

 

i thought i had run a 44:50-something, but i must have had frozen eyes, because my official time came out to be 45:01. bummer!  average pace was 7:15, meaning i can't even count these as MP miles. ha! 

 

anyway, i had a fun time, and finally got to meet some fellow bloggers (Sasha, James, Mary Ann, Jeff). they all ran very well, as did Seth, who won the race. Mary Ann won for the females, and i am blown away at how fast she ran considering the conditions.

it was snowing fairly hard at about 9:30 when i started my warm-up, and there were no signs of clearing. i did a 2 mile warm-up @ 8:35 pace, came back nice and wet and snow-covered. but i felt warm and thought i was ready to race. the snow was still coming down hard when the race started, but it was tolerable. the entire course was snow-packed, but it was only a couple of inches, nothing deep. i felt like i went out fast the first mile, but my split was only a 6:50. so i was getting a pretty bad return for my effort. miles 1 through 3 i drafted behind gray beanie man 21:33 at the turn-around, so i was slowing down and even more off my pace. and the turn-around. oh, the dreaded turn-around...

i had warmed up quite nicely the first half of the race, and was feeling a little too hot so i was thinking of ditching my shell at the turn-around. but the second i rounded the cone, the fierce, arctic, breath-taking, pace-sucking wind hit me right in the face. this was going to be a long three miles to the finish. i was in fifth place at this point, and i didn't want to lose that. i already knew my time was going to be horrendous, so i just wanted to focus on keeping my position. i put my head down and just kept saying to myself "keep going, keep going". mile 4 was a 7:30, and it just got worse from there. i felt like i was working so hard running against the wind and on the slick snow, but i was getting nowhere. again, feeling like i am putting out so much effort and getting no return. so frustrating! 

last mile was a 7:09, so i was happy i "sped up" at least a little at the end. luckily there is still one more race in the series (15k), so there is a chance for redemption. and hopefully the weather will be a little nicer, although this is a winter series, so i shouldn't be complaining.

very short cool-down because i was already cool. should have done more. planning on a few tonight on the TM. 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.304.000.000.0011.30

day 19

nice temperatures this morning. not too bad at all. big loop around SLC today. went very easy most of the way, but pushed hard the last four miles. felt great and really enjoyed it.

1:29:54 / 7:57 average

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

day 20

10 miles, 3 MP (6:39) 1:17:30 /  7:45 average

that's about it. uneventful but much enjoyed.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

day 21

10.1 miles in 1:22:21 / 8:09 average

nothing fast today. just went nice and easy...planning on going hard tomorrow. i wore my new balance shoes today for the first time in awhile. they are the "lightweight 903" model but compared to all my other shoes they just feel clunky. so i rarely wear them. they actually felt good today though because i was running easy so i felt they were giving me more cushion than my other lightweight trainers. i am itching for a new pair of shoes again. probably another pair of newtons but that means i have to save up for awhile :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.610.004.500.0010.11

day 22

very interesting results from today's run.

the workout: 90 second quarters to failure

the purpose: HR data

the results: surprising

2 miles warm-up in 16:16 / 8:08 pace / HR 136

1x 400M in 1:36 just to prepare myself for the pace HR 152

2 min. easy pace before starting the quarters HR 136

Start: 400M @ 6:00 pace to faliure

HR @ each quarter:

1- 155

2- 160

3- 167

4- 167

5- 167

6- 170

7- 172

8- 174

9- 177

10- 178

11- 182 (max for workout)

12- 177

FAILURE @ 1:00 into quarter (approx. 240M) - HR 175

so i did 12.6 quarters or about 3.15 miles in exactly 19:00 min, meaning i ran a sub-19 5K today (18:40-ish). i find this surprising because in the three 5Ks i have done recently (Nov., Dec., Jan.) i have not broken the 19 min. barrier. in fact, my times in those races were closer to 20 min. and those were races with competition. today was a workout in the dark by myself. what is going on here? i am not sure. maybe i have not been pushing to my limits in these races. i know i pushed my limits today because i hit my "failure" mark, or my limit. hmmm...

anyway, back to the workout:

i ran easy for 2 min. HR went back down to 165 then 155

decided to do a couple of 800s to finish it off, since i was now warmed up for speedy stuff

1 x 800M in 3:00 - HR 176

2 min. easy

1 x 800M in 3:03 - HR 175

legs are done

3 miles cool-down - started out at 10:00 pace right after the last 800 (HR down to 134)  then sped up and finished last 1.5 at 7:30 pace.  HR 153 -155

total: 10.1 miles / 1:12:43 /  7:12 average


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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

day 23

i knew i wasn't going to get these miles in before my class this morning, so i held off on my run until 10:30. it was SO nice to run in the sunshine and enjoy the beautiful day. my ipod and the sun were my two best friends today. i must say the mix i made last night is my best yet. every single song was a winner to run to.

my quads are feeling a little trashed from yesterday's workout, so i just went at a comfortable pace and didn't push the speed too much. i ran down to 10600 south in sandy...mostly flat with a few uphills and a big downhill. total mileage was 16.2...10 more for a marathon...HA no way that would have happened today. i was done at 16. i was glad to finally get a longer run in. the plan is to keep going up every week until i hit 22. depending how much i run tomorrow, i could hit 70 this week, but for sure 65. 

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

day 24

quads were feeling much better today, probably because i took my french rolling pin (cheap version of "the stick") to them last night. but i still went easy again today. i actually ran on the TM at the gym this morning. watched "the history of canned food" on the history channel. kind of interesting, but not something i would choose to watch everyday. napolean bonaparte offered a cash reward for someone to come up with a method to transport and preserve food for the french army.  so this guy named nicholas appert found that food remained edible for a long time if he heated it in a metal container and sealed it off from air. his technology ended up winning the cash prize, and canned food was born. then later on louis pasteur came along with the explanation of why the food was preserved by this method...the heating process...now known as pasteurization. woo! boring, eh? and that's how i passed my time on the TM.

looking forward to another great day weather-wise!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

FRB Dream Report:

i still haven't registered for the SLC marathon yet, but i am 95% sure i am going to do it. i guess i have been thinking about it too much lately, because last night i had a horrible dream about it...

i was making signs to cheer on the runners (?) when i realized the race had started and i was 9 miles away from the starting line. so the whole dream i was trying to make up ground and catch up with the race. suddenly it was like 100 degrees outside and i found myself wearing a huge coat and jeans, and i was running in just my socks, no shoes. i kept trying to shed layers, but each time i took off my coat, i was still wearing another one underneath. i somehow managed to find a pair of shorts in one of the clothing drop boxes, and once i changed into them i felt really speedy and thought maybe i had a chance to redeem myself. once i got going at a good pace i heard the race announcer say my name...he DQ'ed me for imperfect running form. then i woke up. i was horrified. this was worse than any bad running dream i have had...even the night before a big race. so glad to be awake and also to have a second chance at this race. :)


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.500.000.0010.00

day 25 wow, it was warm this morning. 47 in SLC at 5am. i'll take it! 10 miles in 1:14:10 / 7:25 average.

averaged 8:20 for the first 2 miles, sped up every 5 minutes after that. 

5 min. @ 7:48

5 @ 7:39

5 @ 7:30

5@ 7:18

5 @ 7:09

5 @ 7:00

5 @ 6:48

5 @ 6:39

5 @ 6:30

3 min. slow, easy pace

then 1 mile @ 6:00

1 mile cool-down at 8:30 pace

done

a joke for your enjoyment: 

Last year I entered the New York City Marathon. The race started and immediately I was the last of the runners. It was embarrassing. The guy who was in front of me, second to last, was making fun of me. He said, "Hey buddy, how does it feel to be last?" I replied: "Do you want to know?" and I dropped out.


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.752.000.250.0010.00

day 26

tired tuesday. woke up at 3:15. it was warm out again, but i opted for the TM this morning just because i don't think 3:30 is safe to run alone. i have done it before, but probably shouldn't have. 5-5:30 feels safe, earlier could be bad. so i ran 10 miles...pretty boring on the TM but it worked for today. ran fairly easy for most of the workout. i did a mile at 6:48 and one at 6:35, finished the last two minutes at 5:56 pace then shut the horrible thing off because i was so HOT! bleggh. no air circulation works up quite a sweat.

1:16:58 / 7:41

off to work.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.604.500.000.0010.10

 

 day 27

10.1 miles with 4.5 MP tempo @ 6:15 pace.

7:07 average pace / 180 Max HR / 155 avg HR @ 7:30 pace / 172 avg HR @ 6:15 pace

planning to take it easy on TH and F

race hard on saturday

PS: i noticed the new "member since" feature. i have not been a member since '05 because i joined last summer. but that just happens to be the date that i ran my first marathon so maybe that's where it's confused. i don't know.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.360.000.000.0011.36

day 28

went out later on in the morning because i don't have to go to work until this afternoon. and no class today either so it was nice to sleep a bit more. i was trying to decide what route to take...didn't feel like any of the usuals, so i decided loops around liberty park might be fun for today. i ran 7 loops around the park (1.4 miles each) for a total of 9.8 miles. ran to the grocery store from there and then ran home, bringing the total to 11.36.

i felt really good today. probably the best i have felt in two weeks. i kept a good pace and my legs really felt fresh. hopefully they stay that way for saturday.

TONS of people at the park enjoying the nice weather. and TONS of dogs. scary.

 1:18:03 for 10.39 miles / 7:30 average

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

day 29 10.01 miles in 1:17:10 / 7:43 pace

ran easy. pleasant. but it's cold again :(

i have never raced a 15K before so it will be interesting to see how the race goes tomorrow. i have a pretty good idea about where i stand compared to the rest of the female field...somewhere in the 6, 7 or 8th spot. that is if the same runners from the last two races are there tomorrow. so with that in mind, maybe i will set my goal for 5th place or better. i want to push myself. time-wise? i don't know. winning time from last year was 57:07...smokin' fast. i think mary ann will beat that time though. she could probably do a sub-57, seeing as she ran so fast in the arctic blizzard.

ahhh, i am just getting all worked up about this by writing about it. why does racing have to be so nerve-racking?

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Comments(5)
Race: SLCTC Winter Series 15K (9.3 Miles) 01:02:45, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.539.300.000.0018.83

I have learned a lot about myself and my running abilities from participating in this series:

1- I do not have speed in my legs (at least right now. I used to in high school, so it's either gone forever or I have to find a way to bring it back out)

2- I overestimate my abilities. my times and race predictions for all 3 of the races were much faster than I actually ran.

3- I have been running faster splits in my workouts. (i.e. I ran a 4.5 mile tempo at 6:15 pace this week, yet today I never came close to a 6:15 mile) ??? problem. I should be at my best during races.

4- I am scared to see the results of my next marathon. TOU was most likely a fluke. I have never felt that good nor ran those splits for any race of any distance since TOU. not a good sign.

so anyway, I have to figure some things out before I can start taking my goals seriously.

race report:

MUCH better weather than what we had for the 10K. a little chilly, slight wind, but conditions were sunny and clear. good sign.

3+ mile warm-up with Sasha, Jeff, and Steve...Mary Ann joined us for a mile or so on the way back. easy pace. got some good tips from Sasha about how to bring my marathon time down. lots of good advice.

race starts at 10AM. exact same story as the last two races. I try to go, there is no speed. I feel like I am running at a hard effort, my splits tell me otherwise. maybe I am just completely out of shape? hmmmmm. I don't get why I am feeling this way.

I count 7 (ladies) in front of me at the turn-around. slowly catching blue lady over the next two miles. finally get her at mile 7. gray lady is ahead and I am gaining on her. 8.5 she speeds up and is now out of reach. I am the definition of running solo at this point. nobody very near by... in front or behind. effort still feels harder than my actual pace. I have sped up slightly since the turn-around. last 1.3 I find one tiny little gear and go "hard" to the end. finish. cold hands. red face. annoyed at myself.

splits:

1-5K: 21:01

2-5K: 20:53

3-5K: 20:49

10K split: 41:54

turn-around: 32:01 / 4.65 miles

happy: negative split: 30:44 on the way back

fun series, great workouts, but I am feeling frustrated. time to work harder.

cool-down with james. ran to the 5K turn-around and back. pretty tired. 16.31 miles total.

2.52 mile shake-out run this evening.

james is so lucky, he got to hear his favorite song by the killers AGAIN today. he loves that song so much, as do I. :)



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.4136.905.250.00261.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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