rebound

Intown Ten 10k

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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: 30.00 Year: 2085.50
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
246.000.000.000.00246.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Intown Ten 10k (6.214 Miles) 00:40:57, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

                   

splits: 6:22, 6:35, 6:23, 6:56, 6:39, 6:46, 1:13

happy march 1st -- a good day for a winter rotsmasher. i haven't raced since thanksgiving, and i've been a bit inconsistent with my running over the past two months, missing 1-3 days per week and not putting in as many miles as i would like. i didn't think i would be able to do much better than 6:30-6:40s, so i made a goal of sub-41, which ended up being really close.

the course had some hills, both up and down. i'd say the ups and downs were pretty equal, but the second half was definitely the harder half. the last mile was pretty much all uphill except for about 300m near the finish. the last 0.2 was uphill as well, which was ouch. i felt like i kept an even effort throughout the race, and it actually didn't feel too terrible, so that is a good sign.

the weather was pretty miserable for racing -- cold, heavy rain + wind. james and i both ran in mud-covered singlets because we dropped them on the ground while changing hurriedly right before the start.

they were giving out awesome mini flags at the finish instead of medals. i can't stop waving it around. 

                    

                                 it's just so cute.

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

10 miles. atlanta.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on the beltline. it's a sodden day in ATL with a low of 52 and a high of 53 and heavywet fog all day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 on the beltline.

i ended up taking wed-fri off due to some tightness and pain in my high hamstring. this has happened before (fall 2013), and it lingered for far too long because i wouldn't take the down time.

i think sunday's race + long run is what did it. it wasn't so painful that i couldn't run, but it was putting a weird hitch in my stride on mon/tues, which told me i needed to stop and get it under control. foam roller, etc.

"a few days off this week" has been my theme for 2015, so this wasn't a big blow. now it's time to start getting myself together for grandma's marathon in june. 

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

10 miles. piedmont/georgia tech loop. 

felt pretty good today -- i still feel a little tight, but no pain or weird knotty feelings.

it's a very springy day here in georgia. we've been told that the long, lovely springs in the south make up for the [unpleasant?], humid summers. i hope that holds true because it's just about perfect out right now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. piedmont park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am - 5 with james on the freedom trail.

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

yeez! i've been sick all week. very sick. i was really hoping to kick up the mileage this week and start getting things going -- get the consistency back, rebuild the fitness, etc. instead i spent most of the week sipping tea and soup and coughing up a whole bunch of floop.

i hope to get back out tomorrow. i want to spend the next month just building my mileage up -- high. i'm going for 90-100, which is unexplored territory (lifetime high is 93, and i've only hit 90+ twice). i know this could end poorly, but i think i can handle it if i build up sensibly and back off as needed. if i can't hande it, i'll drop down to 70-80, but i at least want to try. 

mileage. doubles. long tempo runs.

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

5 miles with james. i felt good enough to run, but the run didn't feel good. still, it was nice to get my body operating again. i'll have to be patient this week.

we passed a crane hoisting an air conditioner the size of a truck. atlanta must be preparing for something.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on the beltline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am - 8 on the beltline. i saw a girl chasing pieces of paper that were blowing away in the wind. as i got closer, i could see that it was money, flying right towards my face.

"i got this."

i tried to step on two of the bills with my feet and catch two more in my hands, and all four just blew right by me. the girl just looked at me and said "right?!" 

the chase continued for a few minutes until we managed to snag all of them (she did some really cool twister move to get the last two). i felt bad, as she was very frazzled and sweaty and i think maybe her morning wasn't off to the best start. 

pm - 4 miles.

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

7 with james.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles. bailed. 

even though i haven't done anything crazy this week, i think the last few days caught up with me. i'm definitely better off than i was last week, but i have this lingering (and very annoying) cough and i still feel pretty lethargic. running felt terrible today. 

a cool side effect: i have a raspy laugh.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am - 10 miles. shadyside. i felt so much better today. 

pm - 3 miles. three loops around centennial olympic park.

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

7 in hiptown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 on the georgia marathon course, watching james race.

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. decatur/druid hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 10 miles. shadyside.

pm - 4 miles. centennial olypmic park loops.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. midweekmidlong. more touring in druid hills.

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

am - 8 on the beltline.

pm - no run, too much work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. shadyside.

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

easy 8 on the beltline. i'm feeling really good. i'm going to try and hit 90 next week and then assess from there.

over this past week, i finalized everything to get on board with atlanta track club's elite team. the biggest perk from this is coaching from amy begley and her husband, andrew. amy was hired as ATC's head coach last november to build training programs for club members and help develop the elite team. this opportunity is invaluable, and i'm excited have the chance to be a part of this program. 

after a few chaotic months of sorting out my job situation, i'm now at a place where i can devote quite a bit of time and energy to running. i need to take advantage of this over the next year. james and i will only be in ATL until next may-june. who knows where we will end up next, or what life will bring that will help or hinder running. right now, i'm in a position to get a lot help/guidance/support for my goals. i hope i can make the most of it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. cold morning!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. druid hills/emory/georgia tech. heavy rain. it was a splashy, muddy time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 10

pm - 4 slow and sweaty

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
246.000.000.000.00246.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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