rebound

the woodlands marathon

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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
212.006.000.000.00218.00
Skechers Laser Tag Miles: 26.00Skechers The Fifth Miles: 107.00Skechers Grooved Brain Coral Miles: 48.00Kinvara4 Charlotte Sting Miles: 19.00Skechers Witch's Brew Miles: 19.00Kinvara5 Several Runners' Foot Sweat Miles: 16.00NB Minimus Real Teal Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.36
Race: the woodlands marathon (26.2 Miles) 02:56:04, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

marathon #28; woodlands #3

splits: 6:52 (it's going to be a long day), 6:38, 6:39, 6:28, 6:26, 6:39, 12:54 for 2 (6:27 pace), 6:28, 6:28, 6:35, 6:37, 6:37, 6:41, 6:35, 6:41, 6:40, 6:46, 6:51, 6:36, 20:43 for 3 (6:54 pace), 7:05, 15:53 for 2.2 (7:13 pace).

flat kersplat. muggysticky soaked skin and clothes. brick legs. old lady back cramps. salty forehead.

  • my goal today was 2:52, but i knew (way too) early on that it was not going to happen. i never got it going, the pace felt forced most of the time, and i was feeling like it was mile 23 at mile 13. that made the second half of the race extremely long and painful. i spent every mile just willing myself to the next mile. just find 15, 15, 15, 15. now get to 16, 16, 16, 16, 16. i don't usually fall in the pain pit until 21 or 22, so it was just a long long race trying to keep myself from completely falling apart, or just falling over and rolling into the woods to hide.

 

  • this was my third year running this race, and each year the course has been different (single loop this year). i do not know exactly how the courses compare (in terms of this year's time vs. 2012 and 2013), but they were all pretty similar. i planned to run 2:52 on this version of the course, and i very much missed the mark. threither way, all three courses went around the mostly flat, almost-sea-level woodlands, and this is the type of coursre i will have to run if i ever want to make an attempt at the trials standard...13+ minutes off isn't close at all. reality check today.

 

  • thank you to the woodlands race management. they have a great elite program and they are always so nice about everything. in spite of my somewhat negative experience with the race today, i did like the new course and everything was very organized and well-marked (except for a few missing mile marker flags at the end of the race).

 

  • miles 13-15: there was a boy, maybe 7 or 8 years old, riding his bike along path next to the course. he was spewing with trash talk -- he hated me. "i am going faster than you. i am going to kick your butt. i am still ahead of you. i am going to obliterate you. you crazy lady. i am still beating you. hey lady. hey. lady! i am still beating you. i am going to beat you down. still beating you. hey lady! hey. you are losing." this was fueling me. he disappeared after 15 and i was sad because it was the only interaction i had and it took my mind off the negative noise in my head. but yeah, i don't like being called lady. ladyface is fine though.

 

  • i recognize that i didn't properly prepare myself to run this race. i got some good workouts in, but i only did two long runs and zero tempo/mp work. it showed. my races and workouts were faster leading up to this race than they were last year, but i was missing some key elements and it's a good reminder that you can't neglect this stuff. you can't fake it. and you can't rush it.

 

  • ^ oh my dearie, you would think i would know this by now.

 

  • i've lost some fitness since last fall, but i think i can get it back with smarter training and a more patient approach. i am going to take it easy for a couple of weeks, then turn my focus to the 5k. i am planning to run the tucson 5000 in may, and hopefully i will be prepared to go after a PR there. after that, i will go back to marathony stuff (des news!!)

Skechers Laser Tag Miles: 26.00Skechers The Fifth Miles: 26.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(29)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am - 4 mile walk around sugarhouse. my forehead is sore from excessive brow furrowing. legs feel okay -- a little tight in the hamstrings.

pm - 2 mile walk around liberty park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am - 2 mile walk.

i put together a 5k training plan over the weekend. i have never specifically trained for the 5k, so this is all going to be an experiment. it's mostly based off of the suggested plans from the science of running (recommended to me by jake, thank youz). 

there were so many interesting ideas for workouts and training runs, but i had to pare it down to fit into nine weeks, so i built it with the things that i think i will respond to the best and/or need to work on the most. it starts out with just basic hill sprints, then transitions to short sprints on the track, followed by more specific track work (pure speed, speed endurance, and kick workouts). protocol for the kick workouts includes audible growling.

new to the schedule are LT runs(!), strides, surges, and drills. a lot of the LT work will be done in races -- the 10-miler and the three half marathons will all be treated as workouts/long runs. 

only 116 days left to register for the sugarhouse relay carnival.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

lol.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am - 4 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles on the wood chips at liberty park.

pm - 3 mile walk.

Skechers Grooved Brain Coral Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around sugarhouse with james.

Skechers Grooved Brain Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Race: striders 10 miler (10 Miles) 01:07:16, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

splits: 6:49, 6:16, 6:28, 6:33, 7:11, 7:36, 7:46, 5:57, 6:18, 6:19

what the hill?! the bathrooms were beeping.

fun race. challenging course.

Skechers The Fifth Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 with james on the wood chips.

Kinvara4 Charlotte Sting Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off. this gave me 56 hours between sunday's run and tuesday's run, which i needed because my legs were kneeknocky dysfunctional.

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

dimple dell run with devra.

Kinvara4 Charlotte Sting Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sugarhouse 10k with james.

Skechers Grooved Brain Coral Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

murray park/wheeler farm run with jenny. beautiful day.

Skechers The Fifth 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
17.000.000.000.0017.00

17 miles with devra and may. liberty/sugarhouse/millcreek/et cetera

Skechers The Fifth Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around moab -- just killing time waiting for the half marathon finishers (the race didn't start until 10am). i ran along the bike path, did some strides on the high school track, and explored a few side trails that i think were for dogs only but no one seemed to notice the difference (i was running on all fours). i watched james finish the half and then lazed about in the sun while he cooled down. all the while my hair was blowing its way into one giant knotball.

pm - hiked to delicate arch. crowded!

Skechers Witch's Brew Miles: 5.00
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 from running. hiked around devils garden for ~4 hours this morning (about 7 miles). we got out early enough to beat most of the crowds.

pm - driving. sitting.

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

9 miles. sunnyside up.

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. 

i was planning on a tuesdayrunwithdevra, but i fell into a trap at work and had to stay late. i suppose the extra off days are good right now since my post-marathon recovery hasn't been too smart. 

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

lunch run on the JRP with andrea and devra. it was windy and now everyone at work is complimenting my hair swirlies.

Skechers Witch's Brew Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

track workout @ murray high with jenny.

3 x mile (6:00, 5:53, 5:49)

2 x 800m (2:49, 2:52)

2 x 400m (74, 77)

[recovery: 400m jog; ~1min standing rest between the two 400s]

Skechers The Fifth Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with may.

Kinvara5 Several Runners' Foot Sweat Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. sugarhouse loop.

Skechers Witch's Brew Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Race: mercer island 10k (6.214 Miles) 00:38:27, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

splits: 6:08, 6:13, 6:02, 5:40 (short?), 6:58 (long?), 6:05, 1:20 

this was a fairly hilly and fun course -- it went through two different parks along the waterfront and ran mostly on the city bike paths, including a bit of dirt/gravel trails in the first mile. unfortunately i got baseball chalk on my skechers.

Skechers The Fifth Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sugarhouse + wood chips at liberty.

Skechers Grooved Brain Coral 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
8.000.000.000.008.00

dimple dell with devra. mileage is a guesstimate.

i have a mad scientist uncle who claims he invented mint chocolate chip ice cream and i am trying to decide if i believe him.

Kinvara4 Charlotte Sting 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
10.000.000.000.0010.00

10 miles with a four mile progression run around liberty park. i used the line/dot system -- starts at the north central entrance and runs anti-clockwise. splits: 6:32, 6:22, 6:15, 6:06 (6:19 AP)

the effort felt controlled until about 2.5, then it became uncomfortable, then hard. based on how this felt, i think my current 5k pace would be around 5:55 - 6:00 (i need to test this soon). that means if i want to meet my 5k goal in may, i have to drop my pace by ~20 seconds. right now that seems ridiculous. 

Skechers Grooved Brain Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 miles at lunch. i finished just before the hailstorm from hell arrived. my poor beets.

Skechers The Fifth Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

fiver around sugarhouse.

Skechers Grooved Brain Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

tour de new slc half course with devra and jenny.

Skechers The Fifth Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse.

Skechers Grooved Brain Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am: 1x1 get-on-your-feet + 4 miles on the wood chips with james.

pm: track workout at highland high with the slc track club. did the reps with devra, kassi, and may. 

4 x (2x200m + 2x400m) rec: 200m/400m

(35, 35, 76, 77), (34, 35, 77, 76), (35, 34, 74, 74), (34, 33, 74, 73) 

NB Minimus Real Teal Miles: 9.00Kinvara5 Several Runners' Foot Sweat Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
212.006.000.000.00218.00
Skechers Laser Tag Miles: 26.00Skechers The Fifth Miles: 107.00Skechers Grooved Brain Coral Miles: 48.00Kinvara4 Charlotte Sting Miles: 19.00Skechers Witch's Brew Miles: 19.00Kinvara5 Several Runners' Foot Sweat Miles: 16.00NB Minimus Real Teal Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.36
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