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March 2010

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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: 138.00 Year: 1730.00
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
207.5010.005.000.00222.50
Night Sleep Time: 77.50Nap Time: 0.00Total Sleep Time: 77.50Weight: 101.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.005.000.000.0017.00

hello, march! i've been waiting for you. 

the best part is that is actually seems like march outside. another beautiful, sunny morning. 

i have decided to scale the BWs back a bit after getting feedback from both bloggers and my body. the runs following the BW last week were full of lethargy and were mostly ineffective. i didn't feel "normal" again until friday, meaning i probably haven't built up enough fitness yet. so...

10 miles - progression run (expanded campus/north logan loop)

8:37, 8:19, 8:02, 7:55, 7:45, 7:21, 7:03, 6:57, 6:59, 6:49

1 mile easy

6 x 2 min MP, 1-2 min easy

6:43, 6:31, 6:32, 6:25, 6:27, 6:21 ---(averages for 2 min)

2 miles easy

1 mile 6:14 for a fast finish

total: 17 miles 2:07:39 / 7:31 average


Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 102.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

tired tuesday. 4:15 am. 10 miles on the treadmill. draaaaag. 8:12 average pace. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 100.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile loop. rained the whole time. ran up mountain road then down into providence where i hit a bit of a cold wind. wet. 8:02 pace. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 102.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with 6 x 2 min. pick-ups at 6:30 pace. the rest of the run was pretty slow but enjoyable. campus/first dam loop. 

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 tm.

commute week 8. snow. 

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

PM run after a loooooong day at work. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 102.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"If you prepare...you can be rewarded beyond your dreams and expectations. But to achieve this you must work very hard...you must learn to deny yourself of worldly gratification. Steadiness and toil will serve you better than brilliance."


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.005.000.0020.00

BW

Phase 1:

8 miles. picked up the pace the last 30 mins - 6:54 average for 20 minutes then 6:43 average for the last 10 minutes.

1 mile easy

Phase 2:

15 x 400M @ 5K pace (~6:00 / 90 seconds per quarter) with 200M recovery

92, 91, 92, 90, 89, 91, 91, 91, 88, 90, 88, 89, 93, 91, 89

1 mile easy

Phase 3:

8 x 2 min @ MP (~6:40)

6:41, 6:43, 6:23, 6:25, 6:30, 6:37, 6:35, 6:33

3 miles easy cooldown


Total: 20 miles in 2:30:52 / 7:33 average

going to try a new recipe for breakfast: avocado smoothie. hmm? mmmm.


Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 very slow and easy miles at a very early hour in the workout closet. hamstrings were tight and i have this weird left leg twitch going on. odd. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 101.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

elk ridge park loop. 10 miles total. lots of sunshine this morning, but still cold at 22 degrees. 

after yesterday's run followed by a long day sitting in class, my hamstrings were very, very tight. it took a good 4 miles for them to loosen up this morning.

 

the emails from my grandma keep coming, and they keep getting better:

"Go Pepsi!  Aaaaahhh! Utah State is doing great with their basketball and as for Utah, I say bring on FOOTBALL. Anyway -- YEA, PEPSI!  I think that I will go and refresh myself with one right now. AAAAHHHH!"

 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 100.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

exact same loop as yesterday, although i did it in the evening and reversed the direction.

as usual on a PM run, my stomach was uncooperative. ugh. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 100.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. freezing again.

commute day! week 9. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

9  7 uneventful miles to round off the week at 65  63. (i pre-blogged this and ended up only doing 7. oops.)

next week is spring break, and this year i finally get to travel! i am working on a team project involving the development of a museum/visitor's center at gorongosa national park in africa.  we are heading to yosemite, CA tomorrow morning. we will be spending a day there and then traveling to san diego to visit the wild animal park and the san diego zoo. the purpose of our trip is to visit a few sites to get a better idea of how some of these centers/museums operate. most of the time will be filled with research and work, but i am still excited for a change of scenery and some warmer weather.

 as for running next week, i hope to find some time in the early mornings or evenings, and i hope to have access to routes that are somewhat safe. if not, i am afraid i will be putting in a lot of miles on cheap treadmills in the hotels.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 100.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

very long day today. i managed 8 miles on the treadmill in my hotel at 4 am. it was really my only option today.  in less than 24 hours we have been from LA to fresno to yosemite and then all the way back to san diego. lots of driving.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles early. ran a loop around escondido (i found a trader joe's in the process---an oasis!). another busy day scheduled. we are spending most of it at the san diego zoo.

hoped for a PM run but it won't be happening. too much to do tonight. i was afraid my mileage was going to suffer a bit this week... i'll have to get serious when i return.

anyone up for a long run on saturday? utah county or salt lake?


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

last day in san diego. 7 miles early on a very beautiful morning. 63 degrees and climbing! today's adventure will be the wild animal park.

and for a bit of foreshadowing:

started feeling "funny" while driving to the airport.

to be continued...


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

continued...


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. north logan/elk ridge park loop. 7:50 average.

feeling much better today. last week was horrible. [i couldn't even eat a banana *gasp*]. i need to regroup and refocus. i have been really focused on consistency but it all came to a screeching halt and i am very frustrated with myself. it's like i have this huge black hole in the middle of my training, and that is the last thing i wanted to have happen.

debating riverton 1/2 for this saturday.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 102.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:15 am. 10 miles @ 8:10 pace. just 5 more weeks of my super early class. 5 more weeks! 

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. north logan loop again. tired. windy. hills. chills. thrills. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 101.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

great.

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

need more. 

PM - didn't get any more miles in. late night at work. the hobbly hip has re-emerged. 

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

riverton half marathon? no. fail. went out early to test my hip and .5 miles into it i knew i wasn't going to race. hobbly hip. ugly form. huge lack of inner drive to go race. it also didn't help that i forgot my left racing flat. yes, i had shoes (clean ones!), but not the ones i wanted to race in. hobbled 8 painful miles around lehi. ended up lost in some gully. in pain the whole time. very cold and windy. what a joke. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

did a number on my right hip and adductor last night with my two friends foam roller and tennis ball. still a bit of pain this morning, but i slowly loosened up throughout the run. significantly less pain at a faster pace.

frustrated.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 6.5 miles easy. it was so warm. i didn't even need gloves, although i still wore them. hip is still funny, but runnable.

planning on a PM run after my classes today. hope the weather holds out until then.

PM - due to the wind gusts carrying dirt, dust, leaves and small animals, i decided to scratch the PM run. plus i thought it would be a better use of my time to try and fix my hip rather than go out and run on it again.

1 mile barefoot on the treadmill. experimented with different paces, stride, foot strike, etc., trying to pinpoint the source of pain and figure out what may be causing it. heat, ice, heat, ice, stretch, massage, stretch, etc, etc, etc. doing this takes up a lot of precious time. but i guess if i did it more often i wouldn't  keep having these naggers emerge. preventative maintenance. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. 7:35 average. no better, no worse. anything slower than 8:30 pace seems to aggravate the hip so much more. weird.

i just bought a pass to planet fitness yesterday for only $10 a month. i think i will go check it out this afternoon and get in some core work and light weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
207.5010.005.000.00222.50
Night Sleep Time: 77.50Nap Time: 0.00Total Sleep Time: 77.50Weight: 101.00
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