dome ain't got no roof

Emory Invite

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • RICE

Personal:

Miles:This week: 6.00 Month: 141.20 Year: 2241.40
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.000.000.000.00192.00
Walking 2016 Miles: 11.00Freedom Testers Miles: 78.00Freedom Testers 2 Miles: 45.00
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

four full days off this week. i'm on a short break to reset before the next phase: track season. that will go from now to july, then i'll go back to half/full marathon training for a goal race in the fall (tentatively RnR las vegas in november). 

i needed this time off. i was very sore mon/tues, particularly in my calves. my hamstring actually fared better than i thought it would. it was pretty tight sun/mon, but the complete rest seems to have helped it a lot. i've been diligent this week in trying to take care of it and keep it loose with my #stretches. 

back to running tomorrow to test it all out.

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 street. calves felt a little knotty.

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 with james. peachtree/piedmont.

Walking 2016 Miles: 2.50Freedom 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
6.000.000.000.006.00

6 miles on the beltline.

Freedom Testers Miles: 6.00
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 out to the tattoo statue. +strides

Freedom Testers Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

ATC workout at the active oval: 10 x 300m

(100/165m rec jog -- two reps per oval lap)

57.8, 60.6, 58.9, 58.7, 58.0, 59.1, 58.4, 59.1, 60.2, 59.7

these did not feel good [clunkylegs] but it was nice to get back into the workout routine. 

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
10.000.000.000.0010.00

freedom trail

Walking 2016 Miles: 2.50Freedom Testers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the beltline.

i had the day off work (teacher comp day!), so i rented a car and headed north to explore Mother Nature, Georgia Style. i did a short hike to hemlock falls and walked around in unicoi state park, getting all the way up to 2200 ft. :) i also stopped in the german squeeze town of helen. it was a nice eco therapy session but i needed more time. i'll definitely be going back once i save up another round of pennies in my HERTZ jar.

Walking 2016 Miles: 2.00Freedom Testers Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ATC workout at the chattahoochee river: 3-2-1 miles (800m rec jog)

targets: 19:00/12:20/5:50

actual splits: 18:33/12:30/5:59

maggie the gator was out today, sunning on a log.

65 F/ 61 DP / 85%

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

12 miles. emory loop. 

Freedom Testers Miles: 12.00
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 easy + strides

Freedom Testers Miles: 6.00
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

ATC workout at the active oval:

16 x 200m, alternating hill / flat in sets of 4

(200m rec jog)

 4 x 200m hill (~6%) 41.7 40.8 41.7 40.3
 4 x 200m flat (oval) 37.3 37.2 37.5 36.8
 4 x 200m hill (~6%)  40.6 39.5 39.9 40.2
 4 x 200m flat (oval) 35.8 34.9 36.6 35.7

63 F / 58 DP / 84%

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 shadyside

Freedom Testers Miles: 10.00
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 @ ga tech

Freedom Testers Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Emory Invite (0.932 Miles) 00:04:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

track meet @ emory (results)

1500m: 4:54.40

800m: 2:30.73

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i was a course monitor at the publix georgia marathon. i guarded a tripsy with a cone and a traffic wand.

Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 lullwater preserve

Freedom Testers Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 loop

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

ATC workout at the active oval:

6 x 300m (100-160m rec jog)

58.8, 60.5, 58.9, 60.1, 57.7, 58.3

Walking 2016 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 + strides

Freedom Testers 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Yellow Jacket Invite 5000m (3.107 Miles) 00:17:53, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am: 2 miles

pm: yellow jacket invite 5000m @ georgia tech (results)

LAP

SPLIT TOTAL DISTANCE TOTAL TIME
1 82.32 400m 1:22.32
2 86.12 800m 2:48.44
3 86.37 1200m 4:14.81
4 86.15 1600m 5:40.96
5 86.90 2000m 7:07.86
6 86.53 2400m 8:34.39
7 86.76 2800m 10:01.15
8 87.26 3200m 11:28.41
9 87.49 3600m 12:55.90
10 87.40 4000m 14:23.30
11 86.72 4400m 15:50.02
12 84.14 4800m 17:14.16
200m 39.13 5000m 17:53.78

this isn't a great result, but it's a good starting point. i think i need another race or two to dial in the track racing groove and better allocate my effort over 12.5 laps. this was a timid effort. my goal over the next two months is to get my time in the low 17s, or at least sub-17:30.

there was another allie (spelled allie, prounounced allie) in the race, and i thought the whole city of ATL was cheering for me. 

weather: 64 F / 47 DP / 53% / wind 0 mph

Freedom Testers 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 loop

Freedom Testers 2 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
7.000.000.000.007.00

Freedom Testers 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Freedom Testers 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

+ strides

Freedom Testers 2 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
9.000.000.000.009.00

ATC workout at the active oval:

3 x 600m + 6 x 200m (200m rec jog)

600m: 2:04, 2:03, 2:00
200m: 35.5, 35.8, 36.2, 36.0, 36.1, 35.1 

50 F / 42 DP / 72%

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. i ran into lacey a few miles in, so we ran together for ~5 or so miles. she recently joined the ATC team and she is originally from idaho. she ran for BYU-H and has family/friends in utah, so we share a few #roots.

my pace sped up by probably a minute/mile when i joined her. she was pushing her two kids in a stroller and was very nearly dropping me. i'm so pathetic.

Freedom Testers 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.000.000.000.00192.00
Walking 2016 Miles: 11.00Freedom Testers Miles: 78.00Freedom Testers 2 Miles: 45.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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