dome ain't got no roof

striders half

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Personal:

there is a belgian waffle mix sold at williams sonoma called "bellegem" and the waffle lady logo drawn on the canister is me. 

you can't deny it

 

Miles:This week: 52.00 Month: 135.00 Year: 675.00
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: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
260.000.000.000.00260.00
Kinvara4 Charlotte Sting Miles: 32.00Skechers Grooved Brain Coral Miles: 62.00Kinvara5 Several Runners' Foot Sweat Miles: 4.00Skechers Witch's Brew Miles: 16.00Skechers Laser Tag Miles: 17.00Skechers The Fifth Miles: 11.00NB Minimus Real Teal Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 with devra around sandy. rain/snow/sun.

Kinvara4 Charlotte Sting Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

JRP lunch run with andrea and devra.

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

2 x 2 miles at liberty park with may and richard. target was ~6:40 - 6:50s (may's may marathon goal pace) 

13:32 (6:46 pace); 13:26 (6:43 pace) 

striders half is on saturday and i want it to be a controlled effort. i ran 1:24:00 in 2012 and 1:25:34 in 2013. i would like to finish somewhere in between those two times on saturday, which would end up being about the right effort (6:30 AP). 

so my race plan: nothing faster than 6:30 for the first eight miles or so. from there, i will try to speed up a bit, although the course gets harder so it may end up being all effort-based. but i figure if i have been conservative, i should be able to at least maintain that pace and hopefully drop it down and run hard over the final 4-5 miles. i am hoping the "rain and snow showers likely" holds off until 10am. 

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the wood chips with james.

Kinvara5 Several Runners' Foot Sweat Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(9)
Race: striders half (13.1 Miles) 01:23:43, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

splits: 6:29, 6:23, 6:23, 6:16, 6:18, 6:17, 6:22, 6:22, 6:31, 6:23, 6:25, 6:26, 6:25, :36

i stuck to my plan and it worked pretty well -- controlled for the first eight, then hard to the finish. i didn't really drop the pace as i had originally planned (the plan was flawed -- j.r. moore), but the effort definitely increased to the level i wanted. the conservative start was helpful. it's the first time i've finished striders feeling reasonably good (not crashing and/or wanting to die).

results.

Skechers Witch's Brew Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. 4 mile walk around liberty park and sugarhouse.

pm - 60 minute bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

slc track club workout @ highland high. did the reps with devra.

4 x mile (400m rec jog)

5:49, 5:43, 5:35, 5:29

the plan was to start at 5:50 and then step down by ~5 seconds with each rep, so i wasn't planning to finish that fast. the 5:35 was tough yet manageable, but the last one hurt. devra killed it with a 5:23! she dropped me in the second lap and then cruised away...made it look easy. she's in great shape.

Skechers Grooved Brain Coral Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. emigration market/gilmer/liberty park. 

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

lunch run on the JRP with andrea, devra, and jakeA.

Kinvara4 Charlotte Sting Miles: 10.00
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

sugarhouse/liberty. i played with a chainsaw yesterday so i was pretty sore this morning in non-running places (back muscles, right bicep, ears). 

 

Skechers Grooved Brain Coral Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 9 miles. sugarhouse/liberty.

pm - 5 miles. sugarhouse.

Skechers Laser Tag Miles: 5.00Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. sugarhouse. this week was kind of a bust. i didn't hit the mileage i wanted, and i never got my second workout in. a lot of that had to do with the fact that i was embarrassingly sore after a yard project. i couldn't get anything going on thursday or friday, so i scratched the workout and ended the week feeling flat and slow.

Skechers The Fifth 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
12.000.000.000.0012.00

12 miles with fritz and josh (and rob and james for the first bit). liberty park to memory grove, 11th ave to virginia, then back to the park via south temple and 9th east.

Skechers Laser Tag 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
11.000.000.000.0011.00

slc track club workout @ highland high.

5 x 1200m (400m rec jog)

4:05, 4:05, 4:04, 4:04, 3:59

devra and i traded off leading each rep. these didn't feel great for me today, but i was happy we stayed consistent because i thought i was going to fall apart after the first one. cooled down with andrea and devra around the track and sugarhouse park.

NB Minimus Real Teal Miles: 5.00Skechers The Fifth Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market/gilmer loop.

Skechers Grooved Brain Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. midweekmidlong with devra. we modified our 11-ish mile route and ended up running too far north, which added more distance than anticipated. it was a good run though...nice day.

i'm planning to cut things way back tomorrow and friday so i can go into the race feeling somewhat rested. i may even take tomorrow off after today's bonus miles.

pm - 30 minute walk, foam roller/stick/tennis ball/hamstring loosener wall things 

Kinvara4 Charlotte Sting Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

why did the easter bunny buy a barometer with an ivory dial and a brushed gold bezel? no bunny knows.

taking the day off from running to rest and recover for saturday.

pm - 40 min. 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
4.000.000.000.004.00

4 miles on the wood chips with james.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.20
Comments(4)
Race: salt lake city half marathon (13.1 Miles) 01:21:24, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

splits (roughly -- some markers off): 6:27, 6:37, 5:53, 6:02, 5:08 (no), 12:47 (6:24 avg), 6:27, 6:16, 6:18, 6:05, 6:20, 6:20, :41

new course this year and i really liked it -- a good mix of downhill, uphill, and some nice cruising sections. i especially liked the first four miles or so running up in the avenues and down memory grove (better than foothill!).

i started out with jenny, james, and richard and we mostly stayed together through the first five miles. once we hit south temple, we all strung out a bit, and i started pushing the pace here to try and catch the first two women ahead. i could see i was closing in, but it was taking a long time. i was trying to be patient but it was tough to balance the pace vs. place. the stretch along south temple was a very gradual uphill, so i was risking burning it too soon, but i wanted to keep myself in the race. i passed second place right around the 10k mark, but i wasn't sure if i was going to be able to catch the woman in first.

it was a slow process, but i was defnitely gaining on her. i finally caught and passed her on 900 east, just before the turn up the hill (sunnyside up, hoorah). i pushed hard up the hill and she was right on me. she passed me back right before we made it to the top of the hill and turned onto 11th east. i stayed close, maybe 5-10 meters back, but i was worried i was about to lose her because my breathing was out of control. luckily this was a downhill cruising section, so i focused on recovering from the hill and calming my breathing back down to not-so-heaving levels. after about a half mile or so, i started feeling better and my body relaxed again. once i felt under control, i caught up to her again and then passed her and surged just a bit to try and build a lead (this was right around mile 9). she stayed close, although i could tell i was getting a bit more breathing room as time went on.

we wound through some small neighborhoods in sugarhouse and i was flooring it as much as i could to try and break away. i could hear her footsteps and breathing, but that eventually faded around mile 10. i started relying on the time between "go guurrrl!" cheers from spectators and i had about 10-15 seconds on her, as far as i could tell.

i felt so worked over the last two miles...things started getting wobbly in liberty park and the last mile just hurt. i turned off 800 south onto 200 east and the finish line came into view -- but it seemed painfully far away. i think this made me involuntarily grunt. and the crowds scattered!

i came through the finish in 1:21:24. i didn't really have a goal time for the race, as i had no idea how i was going to respond to the course. it had a few challenging sections but overall it was faster than i thought it was going to be and i liked the changes. i think it is pretty comparable to last year's course.

they let me keep the finish line tape, which might be the most awesome thing i have from a race, even though i got tangled in it and my mother had to cut me out with garden sheers (it took 25 minutes, and i'm just kidding). i have no idea what i am going to do with it, but it's cool to have that as a take-away from this race (maybe somewhere there is a volunteer getting yelled at by the RD -- "you gave her the tape?!")

congrats to jenny on 3rd -- she had a super strong race and nearly caught 2nd at the end. happy to see her get a big PR (and she hurdled a muppet!). congrats to fritz -- slc marathon king. and congrats to the women's marathon champ, melanieB!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

spring ski day at snowbird. i grew up snowboarding (sorry, everyone), so this was actually my first day ever on skis. it was the classic scenario where the boy from england teaches the girl from utah how to ski using complicated math terms. 

the great bunny from taffy town brought us eggs full of smoresfish and a magazine about facelifts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

am - 30 minute walk. i'm sore from the weekend. i'll try a short run this evening. 

i am going to take it easy for the next week or two and make some decisions about summer racing. i am no longer planning to run the tucson 5000 in may, and i'm not sure i will be doing any racing that month. i'm set on des news, but i am still not sure about TOU.

pm - 9 miles. i jogged around the HH track and did a few sugarhouse park loops -- some on my own and some with the track club on their warm up/cool down. i didn't do the workout -- too soon after the race. it would have been counterproductive. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

lunch run with devra. there was a pretty miserable headwind over the last few miles...strong enough that it blew my hair right into a fish braid.

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

lunch run with devra.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

emigration market loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse loop. nastier than a full grown german shepherd.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles roaming around the striders 30k course while james raced. rainy and cold. i jogged the whole time...not sure i ever broke 9:00. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ran with adam, collin, fritz, and rob. liberty park to sugarhouse, detour through the secret garden trail, then up to the U and back down to liberty.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

am - usher concert.

pm - slc track club workout at highland high.

5 x 1000m (sporadic recovery -- 200m w some walk/some jog...i was a mess the whole time).

splits: 3:22, 3:21, 3:21, 3:34, 3:25 (this is a good time to review the link andrea posted about interval workouts).

i am not too familiar with the 1000 meter distance, so i was trying to figure out a reasonable target and i settled on 3:20 (80 second quarters). ha-whoops. 

started out with devra and noah. i led off the first rep and i could tell halfway through that the pace was too ambitious. i dropped back on the second one and was really struggling with the pace. my best 800m workouts have been in the low 2:40s, and we were trying to split 2:40 + run another 200m.

devra and i decided after the third rep that we would slow it down a bit to finish out the workout. we hit 86 second quarters on the fourth rep, which felt a lot better but was a little too relaxed. the last one at 3:25 (82 sec quarters) seemed to be the right pace, and i think if that was the initial target we could have kept an even pace all the way through.

lesson: don't let allie think or make decisions because it never ends well.

not the best workout today, but so it goes...there's plenty as many as pennies in the futon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am -

            

pm - 11 w devra at lunch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with jenny. 5-4-3-2-1 (w 2 min rec) on the JRP.

pm - 4.5 mile walk. my car has a stress fracture.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
260.000.000.000.00260.00
Kinvara4 Charlotte Sting Miles: 32.00Skechers Grooved Brain Coral Miles: 62.00Kinvara5 Several Runners' Foot Sweat Miles: 4.00Skechers Witch's Brew Miles: 16.00Skechers Laser Tag Miles: 17.00Skechers The Fifth Miles: 11.00NB Minimus Real Teal Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.70
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