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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:

  • 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
261.000.000.000.00261.00
Skechers Laser Tag Miles: 77.00Skechers Grooved Brain Coral Miles: 93.00Skechers Witch's Brew Miles: 24.00Kinvara4 Charlotte Sting Miles: 39.00Kinvara5 Several Runners' Foot Sweat Miles: 28.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles. slc track club run with devra, may, and tee. memory grove and thereabouts. 

Skechers Laser Tag Miles: 13.00
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. first 10 up to memory grove with james, collin, jake, josh, and nate. next seven with james -- emigration market loop. finished up the run around liberty park.

Skechers Grooved Brain Coral Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 4 x mile @ liberty park.

5:39, 5:35, 5:36, 5:38. recovery jog was ~0.4 miles to get back to the start marker (here's a map). fiddy edit: adjusting for the slope on the north/northwest end of the park, the course tool says the mile is about two seconds fast [5:41, 5:37, 5:38, 5:40]. i just need to do this on the track next time.

noodled through the cooldown. i won't be running again until tomorrow evening, so that will give me 30+ hours to recover from the last couple of days.

Skechers Witch's Brew Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with devra around sandy. there was some numbface blowing pellet snow for the first 20 minutes or so, then it cleared up and there was this radical glowy-turquoise sunset and mystical low clouds on the mountains and deer frolicking all about and devra was singing and a bird tied a bow in my hair.

Kinvara4 Charlotte Sting Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop.

Kinvara5 Several Runners' Foot Sweat 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. liberty park. 5-4-3-2-1 min with 1 min jog. effort was moderately hard. i was trying to dial in 10k pace.

i have very little experience with the 10k (my last one was 363 days ago), so i am not too confident about pacing. i am hoping to average between 6:00 - 6:05 per mile, which would mean a sub-38. my super goal is 37:29; regular goal is 37:52; salty bad weather goal is sub-38:24, which would beat my time from last year (which was also in bad weather). i am going to wear four breathe right strips and drink a dozen muscle milks for breakfast.

Skechers Laser Tag 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
6.000.000.000.006.00

6 miles with james. sugarhouse loop.

Skechers Grooved Brain Coral Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: SLCTC Winter Series! 10k (6.2 Miles) 00:38:11, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6:04, 5:54, 5:49, 6:26, 6:25, 6:13, 1:14

the first three miles felt very comfortable and controlled; the second half of the race felt terrible. i couldn't hang with kassi after the turnaround, which was a bummer because it was a bit whhiiinndy.

devra caught and passed me right at the mile 5 marker and it broke me. i had no response and she pulled away from there...weak finish for me. i think i went too hard for miles 2 and 3, but it didn't feel bad at the time. still looking for that sub-38...

warm morning, no rain/snow, beautiful salty lake.

Skechers Laser Tag Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles with james and collin. liberty park to the JRP, south on the parkway to 45th, then back to liberty via 9th east. rain.

Kinvara4 Charlotte Sting Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. sunnyside down + liberty park. 

excellent article about michelle lowry -- check it out.

Kinvara5 Several Runners' Foot Sweat Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with devra around sandy. we ran up creek road legitgianthill.

Kinvara4 Charlotte Sting Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. 2 x 5k at liberty park. 

#1: 18:50 (6:05, 6:06, 6:03, :36)

5 minute recovery jog

#2: 18:49 (6:02, 6:05, 6:06, :36) 

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. sunnyside down + liberty park. rainy and muddy. i had to give my shoes a bath when i got home.

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

track workout at east high with devra and kassi. i wore my chocolate-dipped strawberry costume.

4 x 800m (2:47, 2:49, 2:49, 2:47)

4 x 400m (76, 77, 77, 76) 

4 x 200m (34, 34, 34, 34)

i am not happy about those 800s. i thought i could hit at least sub-2:45, but i was not feeling it. we were actually targeting 2:40 on the first one, which seemed difficult but doable. i completely fell off the back (hard drop!) after the first lap -- i just could not get anything going. i felt very flat and clunky. the 2s and 4s went a bit better, but overall i did not feel very good today.

shorts and a t-shirt for this workout -- it felt like spring! we also had a goose mascot/coach/mother watching us at the final turn. her name was staleconversationheart.  

Skechers Laser Tag Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. 

bike/trax commute to work.

Skechers Grooved Brain Coral 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
16.000.000.000.0016.00

16 miles on a very warm morning -- it was nearly 60 degrees out and for some reason i dressed for 25. 

i ran the first five miles with may (sugarhouse loop), then met up with andrea and boygang for the next four (liberty loops), then finished out the run with may (library square loop + more liberty).

Skechers Laser Tag Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.40
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop. i stayed upright for most of the run.

Kinvara5 Several Runners' Foot Sweat Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

dimple dell run with devra. soft surface sandhills and a bit o' mud cure all ailments. 

Skechers Witch's Brew Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. emigration market + liberty park. 

5-4-3-2-1 min workout at liberty park (1 min recovery jog). 

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. 

no more runs longer than 8 miles until next weekend. i am planning to do a 5k time trial tomorrow since i am not racing on saturday, then one more short mp workout early next week.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(59)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5k time trial at liberty park. 18:38 (6:02, 6:02, 5:59, 34)

my prediction for this time trial was 18:27; james'sss prediction was less precise (!!) -- he said 18:20s or 30s. i thought i could cut off about 20 seconds from the back-to-back 5ks i did last week, but this was as fast as i could go today.

this ties my liberty park time trial PR -- i also ran 18:38 last june when it was ~40 degrees warmer and i was nearly naked. today i was wearing three layers and bulky, non-aerodynamic gloves. so i am whiteboard markering this up as "ok"

Skechers Grooved Brain Coral 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
6.000.000.000.006.00

6 miles out to the U-HAUL farm. i picked up a giant cargo van and now my plan is to stuff it with bread and beef and biscotti and then see what happens. catering, oh my.

Skechers Laser Tag Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. taper plan this week: off, 8, 6, off, 5, 2, race.

pm: walked 4 miles -- to the bottle bank, liberty park, 9th east. nice sunny day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. emigration market.

Skechers Grooved Brain Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

dimple dell run with devra.

Skechers Witch's Brew Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. walked to smith's (~2 miles/30 minutes).

the weather forecast for the woodlands looks pretty good. only a 20% chance of rain, and i can deal with rain as long as it's not cold (with a low of 58F, it should be fab).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.90
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with james around sugarhouse. 

Skechers Grooved Brain Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles on the wood chips at liberty park.

Skechers Witch's Brew Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
261.000.000.000.00261.00
Skechers Laser Tag Miles: 77.00Skechers Grooved Brain Coral Miles: 93.00Skechers Witch's Brew Miles: 24.00Kinvara4 Charlotte Sting Miles: 39.00Kinvara5 Several Runners' Foot Sweat Miles: 28.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.88
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