dome ain't got no roof

Hearts and Soles 5k

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Miles:This week: 10.00 Month: 102.00 Year: 102.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.000.000.000.00203.00
Walking 2016 Miles: 9.50Freedom Testers Miles: 91.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off

core, plyos, and a walk.

Walking 2016 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, piedmont/beltline.

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

ATC workout at piedmont:

15 x 200m hill sprints (equal recovery back down the hill)

it was an exceptionally warm and humid morning (65 degrees @ 6am). as soon as we were ready to start the workout, the skies let loose and started dumping rain like i've never seen before. 

the park drainage is such that all of the water was converging and pooling on the workout hill, which ended up creating a fairly swift-moving river that was ankle-deep for the majority of the 200m. it was dizzying/disorienting to run up while the water was gushing down in the opposite direction. crazy ATL. 

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. emory loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

centennial olympic park to marietta street to howell mill road to 14th street to hemphill avenue to 10th street to west peachtree street to peachtree place to spring street to publix.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Race: Hearts and Soles 5k (3.107 Miles) 00:18:04, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

hearts & soles 5k + 10 min tempo run after. goal was 17:45-50, but i made a few fatal errors. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 with james. candler lake loop.

Freedom Testers Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

day off.

i ran to the store.

plyos and core.

etc.

Freedom Testers Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles (4 with james). springdale/fairview loop. it was legit snowing while we were running (yay, GA!), although the pellety flakes were just flinging about and nothing was actually sticking.

currently on standby regarding work. i'll be very sad if it's cancelled because i have time-sensitive food projects that will be ruined!

Freedom Testers 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

i rode the struggle bus twice today, first figuratively and then literally.

i bailed on my workout after two reps (8 x 600m). my hamstring tightened up after saturday's race in the cold, but it was even colder today (mid 20s with a wind chill of 9). i warmed up for 3 miles and still couldn't get my body sufficiently loosened up to run fast. as soon as i started sprinting, my hamstring started screaming at me to stop. so i did. i jogged a few laps around the oval and then did the jog of shame home.

then. i was 45 minutes late for work due to my bus getting stuck at two (2!) railroad crossings. possibly the single best way to torture me is to have me watch a mile-long train go by at 10mph while knowing i'm late for something. then make me do it again 5 minutes later. 

it's probably the closest i've ever come to exploding.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles -- out to emory with james and back home on my own. took it very easy. my hamstring felt better today, but there is still a bit of tightness and a dull ache when i'm running uphill. i need a wrench massage.

i'm hoping the botched 5k followed by this hint of injury is only a minor spill that i can clean up with a good workout this weekend. i need to get some confidence and momentum back over these final two weeks before new orleans. just a week ago i was entertaining the idea that i could possibly be as fit as i've ever been, but the last six days have me worried that i've started to unravel (again).

it's like putting together a puzzle ball. you get all of the pieces lined up just so, and all you have to do is wedge the final piece in at the top. but it has to be done with the right balance of force and finesse. too much force and everything shatters. too much finesse and the final piece never clicks into place.

Freedom Testers Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

piedmont park loops with lindsay.

Freedom Testers Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

ATC workout at the chattahoochee river:

2 miles (600 jog), 1 mile (600 jog), 2 miles

12:38, 5:58, 12:13

targets were 11:40 and 5:40, so this was a giant fail. my hamstring felt okay -- i just couldn't get up to speed in the cold (another sub-30 morning with ATL's wicked wind).

two more weeks to new orleans, ahhhh whatwhy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - skipped the long run in hopes to knock out this hamstring issue before it becomes a real problem. i'm going to make it to this race!

PM - 6 miles easy around piedmont park. i was helping out with an ATC in-training program for the ATL women's 5k coming up next month. we did 6 x hills + warm up and cool down. it was a fun and enthusiastic crowd, and i even got a conversation heart at the end so it was a festive v-day.

Freedom Testers Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i got a massage. i was told both of my hamstrings are super duper tight (this i know from years of failing the v-sit reach in PE). he really loosened up the problem leg (R), which felt great, but what felt the best was all the work he did on my hips. if only i could do this every day.

PM - core, stretching, pupusu

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. first 4 with james before he split off to work.

Freedom Testers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with lindsay. we ran easy around piedmont and the oval while everyone else did the workout (800s).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, first 4 with james out to emory.

Freedom Testers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. beltline/piedmont.

there was a big memorial right at the end of the beltline -- flowers, teddy bears, pictures, posters, and a white-painted bicycle with a "rest in peace" sign for a young girl who was hit and killed on monday evening. i looked at it for a few moments, thinking about how terrible this must be for her loved ones, and for the person who hit her.  

as i looked back to the road to prepare to cross the street, a woman came barreling through the intersection on a red light, driving between two lanes, looking directly at her phone screen and holding it with both hands while steering with her knee. she seemed completely oblivious to the fact that she was operating a moving car. 

PAY ATTENTION. please.

in other news, i have yet another new nephew. his name is simon (pronounced king of swamp castle).

Freedom Testers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

ATC workout at the active oval: 4 x mile (400m rec jog)

splits: 5:39, 5:39, 5:37, 5:38 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy. beltline/ga tech. my hamstring is tight again, which isn't surprising since i wasn't kind to it yesterday. it felt better as i went along, and i think it will be fine. i have another massage scheduled for thursday, and i'm tapering down pretty hard this week.

Freedom Testers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off.

i did some dynamic stretching and a few drills and strides. just trying to stay loose. hambutt is still buggin' a bit. 

core, stretching, flossing, etc in the evening.

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

4 miles on the beltline. 

i was feeling insecure about the drastic-ness of this taper, but seeing as i've been showing signs of both physical gimpiness and mental teetering, i think this is the best plan.

Freedom Testers Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles. first 2 with james on the freedom trail then i turned back for home.

workout was postponed this morning due to weather (thunderstorms & flash flood warnings). it's rescheduled for tomorrow, which may actually be better timing with the race on sunday.

Freedom Testers Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

ATC workout at the active oval: 3 x 1k (200m rec jog)

3:38, 3:39, 3:39 

am2 - massage!

pm - i rode the train 9 different times today.

Walking 2016 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
4.000.000.000.004.00

4 miles up and down peachtree st. it's so windy.

Freedom Testers Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

ATL --> MSY

pm - 3 mile shakeout run in NOLA

Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Race: RnR New Orleans Half Marathon (13.1 Miles) 01:19:35, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

splits: 6:06, 6:03, 5:57, 6:01, 5:56, 5:58, 6:04, 6:05, 6:05, 6:09, 6:03, 6:09, 6:12, :42

my goal was 1:90:30 -- 6:04 pace. i wanted to get out hard from the gun. there would be no starting out at 6:10s or 6:20s and then working my way down. if i was going to split 6:10+, it was going to be at the end of the race, not the beginning. go out hard. be confident about the pace. don't overthink or second guess. don't back off because it seems too fast. don't be dramatic. in past half marathons where i felt i was in shape to break 1:20, i've messed it up by doing/not doing the above things. 

today was one of those race days where everything felt right and went right. my warm up felt good. my strides felt smooth. the weather was perfect -- sunshine and mid 50s. no wind. it was also the absolute flattest course i've ever run. i never detected even the slightest up or down. just flat, wide roads. 

two other ATC girls were running with me -- jill, who i ran with in jacksonville and who can pace like a metronome, and morgan, who is normally a 1:16-17 girl but is still building back up after an injury in december. based on our workouts leading up to the race, we knew we would all be pretty close together, and we wanted to work together as much as possible throughout the race.

morgan started off about 6-8 seconds faster than us for the first mile, and jill and i got out a little slower than planned, mostly due to congestion. by mile 3 we had all found our groove. i was right next to jill, and morgan was about 10 meters ahead.

there was a guy running just in front of us wearing a yellow g-string, with running shorts painted on his legs in green paint. we were the unfortunate ones who ended up right behind him, with his bare a$$ in our faces for the first seven miles. it was awful. it was especially bad when his paint started melting off and he became a green and yellow nearly naked NOLA running mess. we were all annoyed that we couldn't get away from him. he was just. always. right. there. 

jill started dropping back a bit around mile 5. i caught up to morgan right at 6, and we ran together through the 10k mark, then she started dropping back as well, but she stayed close throughout the rest of the race and we ended up finishing 3-4. 

i came through the 10k in 37:16, unofficially a PR for the distance (38:11). it was here that i thought i might actually be able to hang on to run in the 1:18s, and the excitement of that thought gave me little surges of energy over the next few miles. everything was working and i was feeling so good.

miles 3-6 were especially important for me, as they helped me to see that i can dip into these paces and still survive over 13.1 miles. i finally broke through a big mental barrier. i realized that i could be (fairly but not fully) reckless with the gas pedal. because it's not a marathon! i've always had a hard time separating 5k/10k from half/full in terms of racing approach. i always find myself treating the half like i'm running a marathon that gradually morphs into a 5k. today i viewed it as back-to-back 10ks, then just hang on...

things started to get shaky over the last 5k. my legs and lungs were rapidly tiring, and i started tensing up because my splits were slipping and i was cutting it close. i knew i had to squeeze every second i could out of each mile. there wasn't much wiggle room at this point. even though i banked a few seconds early on, the 6:05s+ evened things out, and i didn't want to start going in the other direction. i had to stay on pace. 

it was somewhere around mile 10 that the course took a 180 degree turn around a gate and went right into a construction zone. dirt, gravel, rocks, obstacles, potholes, fencing, caution tape -- distractions. pace killers. the footing was terrible. i was kicking myself for not wearing my off-road flats and fingerless leather gloves. i was slip sliding all over as i made turns through the loose, dry dirt.

once i was back on the asphalt, i forced myself to surge and try and get back into a groove. i had definitely lost some momentum. i had made it this far and now there were glimpses of my goal vanishing right before my eyes. don't mess this up...

the last mile was painfully long, as the finish line was hidden from view. the course wound around a building (probably a famous one), then did a few squiggle turnys before the finish line finally became visible. i was so worried that i was going to turn the corner and see the finish far off in the distance, too far off to cover the ground in time. i looked down at my watch and it was just ticking past 1:19:00. i could see now that from where i was to the finish, i was going to make it.

sub-1:20.

finally.

as soon as i crossed the line, a woman came up to me and handed me an envelope. i learned i had taken third place, good for $300. this was a happy surprise, as i had been so focused on my time i wasn't even thinking about my placement in the race. this actually sort of startled me, because in the past i have always been very aware of my position, often times focusing more on that and just letting the time follow. but i think running in ATL has reprogrammed my mentality a bit. you can't really keep track of your placement when you are 18th or 39th or 152nd, so i have stopped thinking about it so much and just started competing more with myself and those immediately around me. taking third and getting back on the podium for the first time in a long time felt really good. it was the exclamation point on a race that i was very happy with. like this: yayrace!

after the race we had about five hours to kill before heading back to ATL, so we did some post-race celebrating on bourbon street. this is where the report will end.

Walking 2016 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.000.000.000.00203.00
Walking 2016 Miles: 9.50Freedom Testers Miles: 91.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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