rebound

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:

  • 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: 0.00 Month: 88.00 Year: 1680.00
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
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.000.000.000.00252.00
Kinvara3 Chewy Spree Miles: 30.00Kinvara4 GTX Semi-diva Miles: 77.00Kinvara3 Detroit Lions Miles: 101.00NB Minimus Real Teal Miles: 20.00NB WR1400 IKEA Miles: 20.00Kinvara3 Detroit Lions2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with devra at lunch. warm out! felt sluggish. i propose we make unneccessary workplace drama illegal.

Kinvara3 Chewy Spree Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles with devra and tee. we ran a 15 mile loop from liberty park to 56th south and then came back via 9th east. devra and i added on a few more before and after. pace was brisk but manageable. 

Kinvara4 GTX Semi-diva Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with andrea, jake, nate, and john (rossy). the weather forecast promised a weekend of sunshine, but it's actually very dreary out. the foghaze is back! 

Kinvara4 GTX Semi-diva Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 miles this morning around sugarhouse + 4 more at lunch on the JRP. two more big weeks and then my focus will shift to napping and granola bar-ing.

plank: 2 x 2:08 front; 3 x 1:00 sides

Kinvara3 Detroit Lions Miles: 4.00Kinvara4 GTX Semi-diva 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. 5-4-3-2-1 min fartlek workout at sugarhouse park. no data on paces.  

Kinvara3 Detroit Lions Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 at lunch along the mud strip. 

plank: 2 x 2:10 front; 3 x 1:00 sides 

Kinvara4 GTX Semi-diva Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 at lunch on the JRP. sunshine.

Kinvara4 GTX Semi-diva Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. big loop around salt lake city. i was really pushing it timewise, but it ended up that i was only 28 seconds late for work. 

so, how do you run a 10k?  

Kinvara4 GTX Semi-diva Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(26)
Race: SLCTC Winter Series 10k (6.21 Miles) 00:38:24, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:06, 6:12, 6:05, 6:25, 6:15, 6:06, 1:15

i have several mini cuts on my eyeballs from the blowing snow, but i'm feeling great about the result of this race. i started out conservatively and worked my way up from there. i slowed down a bit in the middle, but conditions worsened considerably after the turn around (in a fun, winter series sort of way). i felt like my effort was consistent throughout the race.

i only cooled down for one mile and then i went inside the palace and poured hot coffee all over my jacket to get warm.  

NB Minimus Real Teal Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

decided to take the day off. 

my netflix recommendation for a snowy day: mary & max.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am: 5 / pm: 9 

Kinvara3 Detroit Lions Miles: 9.00Kinvara4 GTX Semi-diva Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: 4.6 miles with andrea. sugarhouse neighborhoods.

pm: 11.4 miles with devra. riverton square loop in reverse.

my mileage is precise today because the sum is aesthetically sound.  

Kinvara3 Detroit Lions Miles: 16.00
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 with devra. JRP south out toward the hot springs. muddy. 

NB Minimus Real Teal 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
8.000.000.000.008.00

8 miles around sugarhouse after a fantastic 2.5 hour dentist appointment. i felt slow and dizzy.

Kinvara3 Detroit Lions Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

lunch run with devra -- just 5 miles today. i had to hurry back to work for a meeting. also, i'm falling apart. this is where the "keep it together" comes in. zoinks. 

Kinvara3 Chewy Spree Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. i ran up to highland high and met devra and tee and a few other slc track club folks. we ran a north loop and a south loop around sugarhouse. i felt tired after eight miles, so it was kind of a long day for me. time to taper.

track club breakfast afterward, followed by jajacak brunch. i will follow that up with harry potter dinner later tonight.

Kinvara3 Detroit Lions Miles: 20.00
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

liberty park. 4 with james in the morning, and 4 more on my own in the evening. both runs were very slow and floppy as i had some kinks to sort out. 

doubles (specifically pm runs) are getting easier for me to handle.  

Kinvara3 Chewy Spree 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
14.000.000.000.0014.00

am - 10 miles around sugarhouse. i don't really know how this happened, but i stepped on a piece of glass and it somehow wedged itself perfectly into the bottom side of my left shoe. the newly formed weapon on my left foot managed to gash my right ankle open. this all occurred in a single stride. i felt a sharp, stinging slice and then stepped down to the sound of glass crunching underfoot. what the? 

i thought about falling over in the road and waiting for an ambulance, but at that point i was only about two miles from home. just 11 more days to stay in one piece and i can't even make it through a run without cutting my own ankles off. 

pm - 4 miles. liberty park.  

Kinvara3 Chewy Spree Miles: 4.00Kinvara3 Detroit Lions Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am - 9 miles. sunnyside up. 

pm - 6 miles. sugarhouse.  

Kinvara3 Chewy Spree Miles: 6.00Kinvara3 Detroit Lions Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles around sandy with devra. hills everywhere! we ran this same route a few weeks ago and there weren't any hills. 

Kinvara3 Detroit Lions Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles with devra. JRP north.

NB WR1400 IKEA Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. 30+ hour work project going down today and tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

i ran 2 miles to u-haul to pick up a sweet cargo van. i was carrying a backpack containing: 1 bottle of bleach, purple and gold confetti, hideous black shoes, mardi gras beads, and quarters. those are my clues as to what i was doing. yes, it was an official work assignment. 

Kinvara3 Chewy Spree Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. i dropped off the u-haul and then ran around through downtown, which is actually a really awesome place to run on a sunday morning. 

it was icy and cold and my whole body was sore. 18+ hour workday on my feet, followed by 2.5 hours of sleep. great taper so far. 

Kinvara3 Detroit Lions Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around sugarhouse. 

NB WR1400 IKEA Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles around sugarhouse & liberty park. 

NB WR1400 IKEA Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles. liberty park.

Kinvara3 Detroit Lions2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.000.000.000.00252.00
Kinvara3 Chewy Spree Miles: 30.00Kinvara4 GTX Semi-diva Miles: 77.00Kinvara3 Detroit Lions Miles: 101.00NB Minimus Real Teal Miles: 20.00NB WR1400 IKEA Miles: 20.00Kinvara3 Detroit Lions2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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