dome ain't got no roof

February 2010

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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: 52.00 Month: 135.00 Year: 675.00
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
228.5021.002.504.00256.00
Night Sleep Time: 154.10Nap Time: 0.00Total Sleep Time: 154.10Weight: 101.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

so long, january. 

15 miles @  7:38 average pace  total time:1:54:20

picked up the pace for the last 5 miles, averaging 7:05s.

i am going to be putting in my longer runs at the beginning of the week, as my weekends are turning out to be very stressful and i lack the time to be running around for 2+ hours. i think this will work out better for now.


Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 103.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 very easy @ 8:20 pace up mt. road. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 103.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 @ 7:45 pace.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 103.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. campus/north logan. 

currently experimenting with race weight. i am reading "Racing Weight: How to Get Lean for Peak Performance" by Matt Fitzgerald. Also came across this today on facebook.

i am positive that i was at a very particular weight in the two marathons that i would say were "good" races. i am also positive that i weighed more/less in the less-than-good and bad races - more in SLC and TOU, less in ogden. unfortunately, i didn't keep track of that data, so i don't actually know what this magic "race weight" was that had me feeling so good on the good days and so sluggish on the bad days. or maybe it has nothing to do with it at all. that is why i am experimenting...


Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 103.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8 miles on the treadmill in 59:33 (7:27 pace)

commute day!

Night Sleep Time: 7.60Nap Time: 0.00Total Sleep Time: 7.60Weight: 102.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 very easy. 

ended up at 61 miles this week, which is just a mile more than last week. not so great as far as increasing volume is concerned, but progress nonetheless.

so in my 4 weeks of commuting thus far this year, i have experienced 4 different weather conditions:

week 1: dense, disorienting fog

week 2: blizzard PLUS fog

week 3: clear & dry BUT NOT WITHOUT a swerve to avoid a family of deer

week 4: torrential rain

week 5: .......?? flock of birds, maybe?

Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 101.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

16 miles in 2:02:23 / 7:39 average

picked it up for a faster 3 miles at the 10 mile mark - 6:44, 6:34, 6:25

sweat was abnormally salty today. gross.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 102.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 101.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy campus/north logan loop. 7:54 average.

my brooks launch are approaching retirement. no doubt my next pair will be the same shoe. and maybe if i sell off all that i own, i can afford another pair of newtons...

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:15 am - 10 sleepy miles, slow and easy. this was the absolute only time available for a run today.

today's to-do list is definitely going in the hall of fame. 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 101.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

commute week 5

today's lecture is on my ultimate favorite subject: polypeptides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.500.008.00

8 miles. light rain. kept it easy with a fast finish the last 1.5 --- mile in 6:32 and then the last .5 at 6:00 pace. 

63 miles for the week. next week's goal is 65 with some actual workouts. here we go. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 101.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. 8:01 average.

had planned for a BW today, but the indoor track was closed and it was snowing off and on basically all day. i could have done it on the outdoor track, but i got in a whining weather wuss mood and couldn't shake it. so the BW moved to tuesday.

i finally finished my taxes yesterday. it took an extraordinary amount of time but i am glad to have that off my mind.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 102.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.003.0017.00

Big Workout. 3 phases.

phase 1: progression run (objective: get the legs up to speed)

8 miles - 8:25, 8:09, 7:58, 7:40, 7:07, 7:05, 6:53, 6:42

.5 mile recovery @ 9:02 pace

phase 2: 800m repeats (objective: speed intervals on tiring legs) - the rest of the workout was done on the usu fieldhouse indoor track.

6 x 800m @ 5K pace (~6:00/mile) - 2 min recovery @ 9-10 min pace

3:02 (2:03); 2:57 (2:14); 2:59 (2:01); 3:01 (2:06); 3:03 (2:11); 2:58

1 mile easy in 8:47

phase 3: MP miles (objective: find speed on tired legs)

6:41, 6:33, 7:02 (completely died that last mile)

2 miles cooldown - 1 on the track and 1 running back home

total: 17 miles / 2:05:33 / 7:23 AP

overall i am pleased with the outcome, as this is my first workout with any real structure to it since TOU last september. it also gives me a lot to work with in the coming months to track progress in fitness.

no fuel for the run.

refuel: almond milk smoothie with 1/2 banana and blueberries

handful of almond/walnut/raisin mix - very tasty.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 102.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 very easy. campus/first dam.

legs are feeling good. they are slightly fatigued after yesterday, but not trashed liked i was afraid they might be. 

off to idaho falls to meet with a museum director. fun? we'll see.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 7:57 average. north logan loop. felt warmer this morning.

i just received another email from my grandma. this is her best advice yet:

"Take care and watch out for pot holes and sprinkler heads when you are running in the great outdoors.  I think that I feel Spring in the air."


Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 101.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the TM. 7:48 average

another crazy commute day

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 101.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sugar house loop. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.002.001.0020.00

Big Workout 

Phase 1 - Progression Run, 8 miles

8:27, 8:13, 8:03, 7:33, 7:35 (oops), 7:06, 6:43, 6:37

.5 mile recovery jog

Phase 2 -  3 x 2 miles at MP (~6:40) - 3 min. recovery jog in between each set

(6:44, 6:41)   (6:42, 6:37)  (6:37, 6:35)

Phase 3 - 4 x 800m at 5K pace (~6:00) - 400m recovery jog

3:02, 2:59, 3:00, 2:58

.5 mile recovery jog

4 x 100m strides at 5K pace

1 mile cooldown

Total: 20 miles in 2:25:11, 7:16 average pace

my hamstrings started to feel tight during the 800m repeats, but overall everything feels alright. i will have to be sure to get some good stretching in today. fuel management was good, but i was sure hungry when i was done. a big lunch is in the works!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 100.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. very very easy. it was FRIGID this morning. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 100.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

i got hung up on a whole bunch of stuff this morning - projects, midterms, work, etc. and didn't get out for a run until 5 pm. i am not a huge fan of evening runs, as i always feel super sluggish. i just took it easy again and didn't worry about time or pace. it ended up being very refreshing after a long day, although it was dark before i made it home. just a couple of weeks now and we will get more daylight in the evening hours. good. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 101.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

north logan loop.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 101.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy 8 early. commute week 7. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 100.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9. absolutely beautiful  this morning.

 prayers for chile. and the rest of the world for that matter. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 100.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Great drive is far more important than talent. Great choices lead to great results. Challenges are actually opportunities. When faced with adversity, we are given a chance to grow as individuals. Our job is to find the tools to override, overcome and overpower what challenges us. There is great joy in pursuing a goal. Whether or not you achieve what you are asking your body and mind to accomplish, it is the journey that shapes us and inspires us. Enjoy and learn from each step." -Deena Kastor 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.5021.002.504.00256.00
Night Sleep Time: 154.10Nap Time: 0.00Total Sleep Time: 154.10Weight: 101.35
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