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February 2011

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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: 6.00 Month: 75.50 Year: 1860.50
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
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.504.000.000.00235.50
Nike Free Hyper TR BlueMango Miles: 113.00Brooks Launch Purple Pineapple Miles: 4.00Puma Tfx Roadracer Ghastly Orange Miles: 84.50Nike Free II Miles: 7.00Red Slime Miles: 27.00
Night Sleep Time: 148.50Nap Time: 2.00Total Sleep Time: 150.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down + garfield, accompanied by arctic air and a bullying canyon wind. the light dusting of frozen snow on the asphalt made it appear as though the city had been covered in oreo milkshake. 

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

am: 8 miles. bread.

[work] goopy stuff.

pm: 4 miles. u of u field house track. bread. 

stressed from work, but the day was still great thanks to the running sandwich and a fine quality mustard connoisseur.  

wall sit: 3:00  

 

Brooks Launch Purple Pineapple Miles: 4.00Puma Tfx Roadracer Ghastly Orange Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. 

i was whacked in the head with a newspaper, thanks to the paper guy who was apparently in a huge hurry. it's ok -- it woke me up a bit.

plank: 4:02; side plank L & R: 2:00; stability ball 

Nike Free Hyper TR BlueMango Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles. luck lane loop. i was so tired and slow this morning. 

wall sit: 3:10  

Puma Tfx Roadracer Ghastly Orange Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. brickyard loop. tight schedule today, and really drained from the week. wah. wah. wah. 

pm: PT exercises with james, although i was mostly a spectator and only joined in on the ones that looked easy enough for me to handle.

plank, with a little variety: 3 x 90 seconds front, 3 x 60 seconds L & R side. sets were continuous. wall sit: 3:00.  

Nike Free II Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up + garfield extension.  it was nice and warm out this morning -- 35 degrees. i felt great on this run, and i was finally able to keep a decent pace up sunnyside. 

plank: 4:15; side plank L&R: 3:00; wall sit: 3:10  

off to start another week...  

Red Slime Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. gusty arctic winds and blowing snow. my eyes! ow. today i learned that the type of wind that spits ice cystals in your face is not the type of wind to mess with on a run.

wall sit: 3:00; stability ball, random weights, etc., etc. 

Puma Tfx Roadracer Ghastly Orange Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. extended millcreek loop. i crossed paths with a street sweeper and inhaled a lot of dust. otherwise, a very nice morning out.

plank: 4:22 (failed attempt at the full 5:00); side plank: 3:00 L & R; stability ball, random weights, cartwheels, barrel rolls, etc. etc.  

Nike Free Hyper TR BlueMango Miles: 12.00
Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. extended brickyard loop. that's all. 

Puma Tfx Roadracer Ghastly Orange Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. ran a random loop while my jeep was getting inspected. i'll call it evergreen loop. then i did a 3:10 wall sit in the lobby of the service center. these days, it's all about multi-tasking. 

plank - 4:23  

the sun is out.  


Nike Free Hyper TR BlueMango Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside up + u of u loop. i didn't time this run, but it was definitely the fastest one in awhile. it felt great.

i actually haven't worn a watch since CIM in december because i really haven't cared much about pace -- and the roads have been too icy anyway. while it is still quite cold out, things are finally becoming tolerable -- and dare i say pleasant. as long as the roads are free from ice and snow, and the air is clean enough to actually see the sun, i don't mind if it's cold (although warmer is always better). it's especially nice to enjoy the view of the snow-covered mountains while having clear, dry roads in the valleys. it's a good morning out there.  

Red Slime Miles: 10.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down. it took all three of my strategically staggered alarms to get me out the door this morning. it was worth it. 41 degrees!

plank: 4:27; side plank: 3:10 L&R; wall sit: 3:20

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. neutralizer run -- net downhill and headwind on the way out; net uphill and tailwind on the way back. extremely windy, yet very warm at 45 degrees. 


Nike Free Hyper TR BlueMango Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up + hollywood. the world is covered in ice.

apparently the last few days of warm weather caused me to forget how to properly run on the ice. or maybe i just lost my respect for it. either way, i enjoyed my first real "spill" of the winter running season. it was a good one. there was a small section of sidewalk that had been cleared (the rest of it was covered in ice chunks or ankle-deep snow). it appeared to be dry and free from ice, but i should have known better. they call it black ice for a reason. i ran onto it without a second thought, and before i knew it i was on the ground. i landed very awkwardly, as i leaned forward and threw my arms out in an overcompensated attempt to keep from flying onto my back. i ended up landing mostly on my knees, and then slid forward like i was dancing onstage in a 50's musical. i enjoyed a bit of stinging/throbbing for a few minutes, but otherwise everything felt fine. the rest of the run was slow, cautious and uneventful.  

plank: 4:30; side: 3:15 L&R; wall sit: 3:20 

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles. wheeler farm out-and-back. there was a light breeze, but the temperature was comfortable enough at 36 degrees. no lingering twinges or soreness in either of my knees from yesterday's icecapade.

wall sit: 3:30  

Nike Free Hyper TR BlueMango Miles: 15.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. quiet morning -- very enjoyable.  

plank: 4:35; side plank: 3:20  

Red Slime Miles: 8.00
Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. slow going due to the large amounts of snow and ice.

about halfway through this run, i was attacked by a little dog named matt. i was able to escape his chasing and ankle nipping only because he ran out of retractable leash. the owner just stood there and watched, saying: "no matt. stop that matt. silly matt." her monotone voice and lack of movement indicated that what she was really saying was: "yes, yes. chew on the idiot woman. that's what she gets for getting in matt's way."  

in honor of presidents day, i am going to flambé some cherries. also, a shout out to william henry harrison.

plank: 4:47. side plank: 3:00. wall sit: 3:30 

Nike Free Hyper TR BlueMango Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up + garfield. this run felt longer than usual, mostly because i was hungry. 

speaking of hungry, i was serious when i said i was going to flambé cherries yesterday. [i still have my eyebrows].

this was an "experiment" in caramelization conducted by a few of my students. white chocolate parfait, cherries flambéed in port wine, and pistachio brittle. let me know how it tastes. 

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. no encounters with matt.

it was another beautiful and quiet morning out. i needed this run. today my week officially goes into tailspin. unfortunately, i don't have enough time to strap in. and i think my parachute has a hole in it. 

plank: 4:00 (still weak from monday); side plank: 3:00  

Nike Free Hyper TR BlueMango Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. millcreek/brickyard/sugarhouse park. 

Puma Tfx Roadracer Ghastly Orange Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop in the snow. feeling weathered and worn. luckily, signs of spring are in the forecast for next week.  

Nike Free Hyper TR BlueMango Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down through tons of snow. the roads were covered in deep, sloshy slush and the sidewalks in fresh, fluffy powder. it was quite fun running through it all. i saw one other person out this morning -- a guy in a t-shirt and shorts running up sunnyside. he one-upped me in every way possible. 

best of luck to rossy at the fight for air stair climb this morning! i had planned to participate in this, but now i am working instead. i have to give a presentation at the diabetes expo. strrrrresssed. 

plank: 4:50; side plank: 3:00 wall sit: 3:00  

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. so long, februrary. 

plank: 5:01; side plank: 3:00; wall sit: 3:10  

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.504.000.000.00235.50
Nike Free Hyper TR BlueMango Miles: 113.00Brooks Launch Purple Pineapple Miles: 4.00Puma Tfx Roadracer Ghastly Orange Miles: 84.50Nike Free II Miles: 7.00Red Slime Miles: 27.00
Night Sleep Time: 148.50Nap Time: 2.00Total Sleep Time: 150.50Weight: 0.00
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