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Running of the Leopards 5k

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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: 6.00 Month: 75.50 Year: 1860.50
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
208.000.000.003.10211.10
Nike Free Hyper TR BlueMango Miles: 70.00Red Slime Miles: 63.00Puma Tfx Roadracer Ghastly Orange Miles: 57.00Nike Free II Miles: 3.10Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 141.00Nap Time: 1.50Total Sleep Time: 142.50Weight: 107.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. lots of energy this morning. march 1st will do that to you. 

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. abbreviated millcreek loop. if only a day were 30 hours long...

Red Slime Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. millcreek to millstream. pace was brisk because i was running late for work. beautiful morning out -- i beat the rain/giant snowflake storm.

plank: 2:00 x 3; side plank: 2:00 x 3; wall sit: 3:20 

Nike Free Hyper TR BlueMango Miles: 11.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

what a fine morning for a run. 12 miles. water wheel loop. still waiting for the magic drinking fountain to turn back on.

 plank: 2:00 x 3; side plank: 2:00 x 3  

Puma Tfx Roadracer Ghastly Orange Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

uncle richard, me and james earl jones. 

Nike Free Hyper TR BlueMango Miles: 8.00
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up + hollywood. it was a wet morning, but fairly warm at 37 degrees. ideal conditions for worms. lots of worms.  

plank: 3 x 2:00; side plank L &R: 2 x 2:00; wall sit: 3:00  

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. i had to be to work super early this morning, and with the 11 inches of fresh snow on the ground, there was no way i would have been able to get a decent run in before i had to leave. so i held off until the afternoon, which proved to be a good decision. while there were still mounds of snow everywhere, the sun was out and the sidewalks were mostly clear. it was a great run and a nice mental break. 

at one point i passed a group of kids walking home from school. first they shouted at me: "run...RUN! RUN LADY!" then one of the kids started throwing snowballs at me. and then their final words: "have a nice life!" i had to laugh, because i totally deserve this. i never threw snowballs at people when i was 14, but i was equally obnoxious in other ways. karma. 

plank: 2:00 x 3; side plank L&R: 2:00 x 2 

 

Puma Tfx Roadracer Ghastly Orange Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. millcreek + brickyard + snow loop at sugarhouse park. 

a special thanks to red barn cider mill's fresh pressed apple juice for fueling this run. 

plank: 2:00 x 3; side plank L&R: 2:00 x 2; wall sit: 3:00; aggressively digging out knots in my leg: 24:00 


Nike Free Hyper TR BlueMango Miles: 11.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down. 

Nike Free Hyper TR BlueMango Miles: 9.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. millcreek + brickyard. weather was very marchish -- everything looks, smells and feels like mud. 

PM: racquetball, plank, etc... 

Puma Tfx Roadracer Ghastly Orange Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. 

Nike Free Hyper TR BlueMango Miles: 10.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. very warm out this morning at 46 degrees. shorts, one jacket and one pair of gloves. i can finally move again without all the layers. 

Red Slime Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles -- 6 miles barefoot. 3 grass loops around sugarhouse park. [when i say grass, i really mean mud/dead pine needles]. i'm trying to sort out the tightness in my right shin and calf, which has been bothering me for a few weeks now. the barefoot running seemed to help. 

PM: weights, monster walk and plank with james. i will be sore.  

Nike Free Hyper TR BlueMango Miles: 2.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

ran 1 mile. limped home. ate a beet salad. 

Nike Free Hyper TR BlueMango Miles: 1.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i ate a persimmon and worked for 14 hours. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

it's that time of year again. time to celebrate the [2nd annual] Third Week of March Crash and Burn. it is quite simple: run all winter long and build up a nice mileage base. when the weather gets warmer and the races get closer, stop running. 

i have been experiencing an odd tightness in my right leg for the past two weeks, which evolved into localized pain on my shin/lower knee. i could still run on it, but i was becoming more and more nervous as it became more and more painful with each run. on tuesday i ran barefoot, which actually made it feel much better due to the lighter footfalls and cushioning of the grass. unfortunately it's not feasible (nor safe) to run barefoot in sugarhouse park at 4am (just ask the shopping cart man). so that was not the solution. wednesday i ran one mile and then limped home, finally giving in to the fact that i was going to have to take a few days off and fix this now before it gets any worse.

this injury follows the same pattern of all my previous injuries. more work-->more stress-->more running to protest (balance) the work and stress-->less sleeping-->less eating-->snap. injured. so i know exactly what led to this, but for the most part these things are out of my control. i do the very best that i can to eat and sleep, but it certainly isn't always ideal.

i guess it isn't too bad, because really the only thing i had going in my training this winter was consistency. no workouts. no racing. now no running. the good news is that the last two days of rest seemed to have really helped, and my shin is already feeling much better (although i haven't tried running yet so i could be wrong). i assume with a couple more days of cross training, everything will be fine. it's always better to take a little time off now than a lot of time off later -- racing season is ahead and i want to participate! wah. wah. wah. 

so about today: 45 minute spin session on the bike. 10 minutes warm up, then 1,2,3,4,5,4,3,2,1 minute hill simulators with varying amounts of rest between each set. james kept me company through the second half of the workout, which helped a ton. he was very kind to put up with my unreasonable amount of sweating, awful face contortions and inability to speak without gasp-wheezing. i don't love cross training.  

Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. a few days off and a whole lot of ice massaging seems to have done the trick.

my knee and shin still felt a little tight/sore this morning, but it was nothing like last week when i couldn't even run without a limp. i just have to be very careful this week, and not do anything crazy until saturday. 

*it should be noted that there are now two great harvest bread stores on my sunnyside route. (9th & 9th and 21st & 21st). just when i get away from the ever so tempting smell of freshly baked bread in one direction, it starts wafting from the other direction. makes me hungry.

Red Slime Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 107.60
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in the chilly march wind. brickyard loop -- saw merri. shin is feeling much better, but not 100%. 

PM:  weight lifting fun with james -- plus plank, fire hydrant, eccentric calf raises, symbiotic single leg squats and a bunch of other stuff that i was doing wrong because i have weak hips. all in due time.  

Puma Tfx Roadracer Ghastly Orange Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.50Total Sleep Time: 6.50Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. millcreek loop. 

Red Slime Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside down. a chilly wind picked up about halfway through -- the temperature dropped from 55 to 45 and my hands definitely noticed. more snow is coming... 

Puma Tfx Roadracer Ghastly Orange Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 108.20
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. millcreek loop. first half in pleasant, dry conditions. second half in a snow storm.  

plank: 2 x 2:30 front; 2 x 2:00 sides 

Red Slime Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Race: Running of the Leopards 5k (3.1 Miles) 00:17:52, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.105.10

running of the leopards 5k this morning -- a fun, fast, mostly downhill course (sunnyside down!). the race started at this is the place park and finished on the track at east high. it was extremely cold and windy at the start ('this is the place'), but luckily it was a tailwind -- i.e. more aid.

5k's are hard, but even more so when you aren't fit and you try to run like you are. i haven't raced in over three months, and my winter training has consisted of slow base mileage and zero speed work. i was not prepared for this. i was sucking wind and eating dust before i was even 1/2 mile into the race. however, it was nice to be racing again, and it gives me a good starting point for the racing season ahead.

after the race, james and i went to the field house to workout -- weights, fire hydrant, plank, dizzy spells, etc. now i am being very productive at work by writing a race report and ice massaging my calves and shin. i hope no one walks into my office unannounced. 

thanks to bill cobler for putting on a great race. 

Nike Free II Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(34)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek + brickyard. 

my shin was sore all weekend, and it still wasn't feeling all that great this morning. i decided i would start out very slowly and assess whether or not it would be wise to continue. everything felt alright from the beginning, and the tightness seemed to work itself out throughout the run. felt great by the end.  

it appears the mayor ordered in some more snow.  

plank: 4:30; L&R side plank: 3:00  

 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles. sunnyside up. chilly morning at 28 degrees. two months ago i commented on how warm that felt. now that it is almost april, i no longer approve. 

PM: 4 miles with james. campus loop. somehow, we magically emerged onto sunnyside and i became all nostalgic and teary-eyed about my morning run. after that -- field house workout. weights, ankle-strap-hip-leg-pull (sans towel), plank, fire hydrant, etc, etc. after that - protein. a giant jar of it. this stuff is expensive. they deliver it to you in an armored car.

Red Slime Miles: 12.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. millcreek + brickyard. merri tried to convince me that "dreamgirls" is a good movie. 

Puma Tfx Roadracer Ghastly Orange Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. 48 degrees. on monday i wished i had a second pair of gloves -- this morning i removed them half way through my run.

plank: 2 x 2:00 front and sides.  

Red Slime Miles: 10.00
Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 106.80
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
208.000.000.003.10211.10
Nike Free Hyper TR BlueMango Miles: 70.00Red Slime Miles: 63.00Puma Tfx Roadracer Ghastly Orange Miles: 57.00Nike Free II Miles: 3.10Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 141.00Nap Time: 1.50Total Sleep Time: 142.50Weight: 107.53
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