| Location: Seattle,WA, Member Since: Jul 25, 2005 Gender: Female Goal Type: Marathon Finish Short-Term Running Goals: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 261.00 | 0.00 | 0.00 | 0.00 | 261.00 |
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| Skechers Laser Tag Miles: 77.00 | Skechers Grooved Brain Coral Miles: 93.00 | Skechers Witch's Brew Miles: 24.00 | Kinvara4 Charlotte Sting Miles: 39.00 | Kinvara5 Several Runners' Foot Sweat Miles: 28.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.88 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles. slc track club run with devra, may, and tee. memory grove and thereabouts.
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| Skechers Laser Tag Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 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.
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| Skechers Grooved Brain Coral Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Skechers Witch's Brew Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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.
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| Kinvara4 Charlotte Sting Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles. 27th south loop.
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| Kinvara5 Several Runners' Foot Sweat Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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.
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| Skechers Laser Tag Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with james. sugarhouse loop.
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| Skechers Grooved Brain Coral Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Race: |
SLCTC Winter Series! 10k (6.2 Miles) 00:38:11, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 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.
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| Kinvara4 Charlotte Sting Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles. sunnyside down + liberty park.
excellent article about michelle lowry -- check it out.
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| Kinvara5 Several Runners' Foot Sweat Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles with devra around sandy. we ran up creek road legitgianthill.
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| Kinvara4 Charlotte Sting Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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)
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| Skechers Grooved Brain Coral Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles. sunnyside down + liberty park. rainy and muddy. i had to give my shoes a bath when i got home.
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| Skechers Grooved Brain Coral Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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.
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| Skechers Laser Tag Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles. 27th south loop.
bike/trax commute to work.
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| Skechers Grooved Brain Coral Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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).
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| Skechers Laser Tag Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles. sugarhouse loop. i stayed upright for most of the run.
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| Kinvara5 Several Runners' Foot Sweat Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| dimple dell run with devra. soft surface sandhills and a bit o' mud cure all ailments.
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| Skechers Witch's Brew Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles. emigration market + liberty park.
5-4-3-2-1 min workout at liberty park (1 min recovery jog).
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| Skechers Grooved Brain Coral Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Skechers Laser Tag Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 |
| | Comments(59) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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"
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| Skechers Grooved Brain Coral Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| Skechers Laser Tag Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8. emigration market.
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| Skechers Grooved Brain Coral Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| dimple dell run with devra.
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| Skechers Witch's Brew Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.90 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with james around sugarhouse.
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| Skechers Grooved Brain Coral Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles on the wood chips at liberty park.
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| Skechers Witch's Brew Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 261.00 | 0.00 | 0.00 | 0.00 | 261.00 |
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| Skechers Laser Tag Miles: 77.00 | Skechers Grooved Brain Coral Miles: 93.00 | Skechers Witch's Brew Miles: 24.00 | Kinvara4 Charlotte Sting Miles: 39.00 | Kinvara5 Several Runners' Foot Sweat Miles: 28.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.88 | |
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