dome ain't got no roof

Outside the Ice 5k

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • RICE

Personal:

Miles:This week: 15.00 Month: 81.50 Year: 2532.90
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: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.300.000.006.00282.30
Kinvara3 Neon One-Uppers Miles: 135.30Kinvara2 Pomegranate Miles: 79.50Brooks Launch Purple Pineapple Miles: 53.50Nike Free Dark And Stormy Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM1: 13 miles. millcreek + brickyard loop. felt fine, other than being a little tired and very hungry. 

AM2: fieldhouse workout with james.

i always love saying goodbye to the month of january. even though this winter has been very mild, i'm definitely looking forward to more daylight and more warmth.  

Kinvara3 Neon One-Uppers Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. little raindrops evolved into large snowflakes...then back to raindrops again...  

Kinvara2 Pomegranate Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM1: four loops of liberty park with james. 

AM2: fieldhouse workout.

*if anyone is interested --16 mile run tomorrow starting from liberty park. 

Brooks Launch Purple Pineapple Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.800.000.000.0017.80

this morning i ran to liberty park to meet up with emily, devra and andrea for a long run. we ran a big loop around south slc and then added on 1.5 loops of liberty park and a short out-and-back on 6th east to finish out the mileage. then i jogged home, sufficiently fatigued from a higher mileage week. i'm tired, but it's a good tired.

i really enjoyed this run -- it was especially great to see andrea back at it without any complaints from her foot. it's so nice to be able to meet up with people for these runs -- it was pretty windy and cold, but it's hardly noticeable when you are in good company. 

the 17.8 is for james. 17.5 is not precise!  

 

Kinvara3 Neon One-Uppers Miles: 17.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles very easy along 300 east. 

60 minute spin class. a co-worker of mine had a free pass at her gym, so i decided to jump in. gosh, spinning is so hard... 

Kinvara2 Pomegranate Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

scheduled day off.

this will be my first "zero" day this year, but i feel like it's a good time for it. i'm right in the thick of my marathon build-up -- that vulnerable, teetering point where i just have to be careful and remember that the recovery aspect is just as important as the training. also...i'm lazy and really wanted to sleep in. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

9 miles. sunnyside up. 

workout A3: 5 x 5 minutes @ 10k effort / 3 minutes recovery @ 8-9 min pace. the first and last sets were into a wicked head wind (going up sunnyside was quite the battle). overall this felt good -- i'm finding myself looking forward to these tuesday tune-ups each week. 

i also ran 1 minute all-out on the wood chips at liberty park. i did this because a) it's really fun to run fast on the wood chips, and b) i feel like this is the best way to run through the giant, scary park in the dark.

PM: 4 miles around liberty park with james. 

Kinvara2 Pomegranate Miles: 4.00Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM1: 15.5 miles. after a two week hiatus...JAJA returns! this morning we ran through a bunch of neighborhoods around sugarhouse park, keeping tabs on all the injuries to ensure we didn't have to leave anyone behind for an epic walk-back-to-the-park-while-crying-and-thinking-about-it session. 

andrea split off at 7, james split off at 10, then jake and i went another mile before we both split off and headed home. i ran down sunnyside and then added one loop around liberty park to finish out the run. it was so nice to have company for 11 of those miles morning. 

AM2: fieldhouse workout.  

Kinvara3 Neon One-Uppers Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 miles. pineapple lady loop. 

PM: 4 miles around liberty park with james. 

Kinvara2 Pomegranate Miles: 8.00Brooks Launch Purple Pineapple Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Race: Outside the Ice 5k (3.107 Miles) 00:19:14, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.0016.00

AM: 10 miles. sugarhouse loop. 

PM: outside the ice 5k at the olympic oval.

in theory, this should have been a fast race for me, possibly even a new PR. the race was held in a climate controlled building on a springy indoor track with the company of james as my pacing friend. 

in reality, the race was pretty much a flop. i just didn't have it in my legs tonight. i was already off pace after the first lap, and i felt like i was "locked in" and couldn't get myself to go any faster. eehhhh. i guess i'll chalk it up as a good workout and try again in two weeks. this upcoming marathon could be a disaster... 

i really enjoyed running on the track, although i do need to get better at properly pacing myself. it was definitely a different experience than a 5k out on the roads. 

james is running part II of this race in the morning -- the half marathon. i'm going to ice skate around him as i yell out motivating quotes and throw water in his face.

 

Brooks Launch Purple Pineapple Miles: 10.00Kinvara3 Neon One-Uppers Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(33)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. 4:30am run on a saturday!  

Kinvara2 Pomegranate Miles: 9.00
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. sugarhouse loop with james. it was raining to start off, then turned to a solid snowfall once we got higher up on the bench. james tried to untap his hidden talent in racewalking. he held a lead on me for about four seconds, then i left him behind. look for him in 2016. 

here's a clip of james running endless loops around the oval yesterday. all footage came from my phone, so it's pretty grainy. i did my best to fix it up into a disney sports movie montage.  

 

Kinvara3 Neon One-Uppers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. sidewalks were slick. 

Kinvara2 Pomegranate Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

9 miles. sunnyside up. crayola shoes workout: 1,2,3,4,5,4,3,2,1 minutes @ 5k pace with 1-2 recovery. i also did 3 x 1 minute AFAP on the wood chips at liberty park. felt really good today.

PM: maybe a valentine's run...?  

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

12 miles. JAJA run. we went about 6 with andrea, then a couple more with jake before he ran up to work. james and i ran back down into sugarhouse just as the snow started to fly. it was a pretty steady stream of eye-poking snowflakes for 4 miles. fritz sighting on 1700 east. 

fieldhouse workout after the run. i'm slowly phasing these out as it gets closer to the marathon. 

4 more miles at lunch. 

Kinvara2 Pomegranate Miles: 4.00Kinvara3 Neon One-Uppers Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sulfur {sulphur} stench loop. james was heading out for his run just as i was heading home. he came out of the shadows by the artesian well park and scared me 3/4 to death. 

Brooks Launch Purple Pineapple 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
10.000.000.000.0010.00

10 miles. slingshot loop.

Kinvara2 Pomegranate Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles. excellent group run this morning, made possible by julieC. she really went above and beyond to ensure everyone was taken care of, including marking the entire route with arrows and stashing water at multiple points along the course. we ran her famous "cinco ciudades" route -- passing through the five cities of pleasant grove, american fork, highland, alpine, and cedar hills. it was very cold to start out but warmed up nicely once the sun made its way over the mountains. it was a beautiful route with lots of great views, especially when we got right up near the mountains in alpine.

we ended the run at julie's house, where she had so kindly prepared breakfast for all of the hungry/sweaty runners. she had the most delicious dried apples the world has ever known.  

83 miles this week -- a new PR for me. my left leg only fell off once during the run, so i'm feeling strong. 

2 weeks to race day.  

 

Kinvara3 Neon One-Uppers Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. james and i met jake and adam at highland high for a lovely run in the snow and slush. we ran the first 5 with james and then he split off to preserve his quad. i ran 3 more with jake and adam up to the u of u campus. i stopped at the fieldhouse to meet james and they continued on to finish out their run. we discovered that the fieldhouse didn't open until 10am, so i added on a couple more miles around the campus and then we did some planking in james' office while we waited. we finally got started on the workout at 10am -- i was tired and very hungry by then so it wasn't the best session ever. 

i'm eating a lot of food now.  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

recover. 

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

9 miles. sunnyside up. 3 x 10 minutes at HMP with 3 minutes recovery, then 5 x 1 minute at 5k effort on the wood chips at liberty park. i was nearly hit by a car that was zooming away from gold's gym in sugarhouse. i gave the guy a very threatening fist wave with my giant ski glove. 

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. jafja run around sugarhouse -- nice to have fritz join in on the fun this morning. it was great weather out with relatively warm temperatures and fresh air from the rain last night. the gimps were less gimpy this week, which is awesome. i think james and andrea are at the tail end of their troubles and will be back to full form soon enough.  

fieldhouse workout after the run -- last one. i will pick it up again in mid-march or so...

today is the dreaded day when i have to return my kinvara3 test shoes. they have been great -- easily one of the best pairs of trainers i've ever had. greatly improved from the 2's, imo. they'll get excellent reviews from me. available in stores in may... 

Kinvara3 Neon One-Uppers Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. 

Kinvara2 Pomegranate Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. sunnyside up + millcreek + brickyard + liberty park loop.

it was a cold, clear and beautiful morning -- i actually saw the sun today. i also saw fritz near the golf course by SHP, an abandoned shopping cart stuck in the mud, a man selling rugs on his porch, and a woman walking her kids to school on a leash. it was a great morning to be out and it was a nice "thinking" run for me. now i'm off to face a very, very busy two days at work...

Brooks Launch Purple Pineapple Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. i jogged the whole time because i was very tired.

then the fun began: 17 hours at work -- on my feet and running around nearly the whole time. this workday included a railroad arm coming down on me with a uhaul attached to my jeep (long story; luckily it didn't break the arm, but it did knock a light off). yes, i talked to the police. no, they didn't care. they were actually amused by my story and said they would check it out and arrest me if there were any problems. hilarious, my life... 

Kinvara2 Pomegranate Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. taper on. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. tested out my new shoes -- should be good to go for the marathon. felt great this morning after a very lazy day yesterday. 

Nike Free Dark And Stormy Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. beanbag explosion loop with james. 

Kinvara2 Pomegranate Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. JAFJA run. windy morning, but overall a nice run. my legs weren't feeling particularly fresh today but i'm hoping they will sort themselves out soon. 

Nike Free Dark And Stormy Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.300.000.006.00282.30
Kinvara3 Neon One-Uppers Miles: 135.30Kinvara2 Pomegranate Miles: 79.50Brooks Launch Purple Pineapple Miles: 53.50Nike Free Dark And Stormy Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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