rebound

beat the bridge 8k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAllie's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20052006200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 28.00 Month: 77.00 Year: 2000.00
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
226.000.000.000.00226.00
Bubonic Plague Miles: 204.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

workout at green lake track

4 x 800m (400m rec jog) 2:50, 2:48, 2:48, 2:47 
4 x 200m (200m rec jog) 36, 37, 37, 36

#A&A2020

Bubonic Plague Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy -- UW to green lake

Bubonic Plague 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
12.000.000.000.0012.00

workout at green lake: 5 mile tempo

6:26, 6:25, 6:19, 6:23, 6:21 

i ran the first three clockwise around the lake following the mile markers. then i pulled a hairpin turn (nearly tripped, an old lady saw it and said "oohp"), and ran the last two anti-clockwise to keep with the posted markers (marked every quarter mile, which helps a lot with pacing). 

3.3 mile warm up, 1 min standing rest after tempo, 4 mile cool down

Bubonic Plague Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

green lake loops

Bubonic Plague 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
6.000.000.000.006.00

green lake loop

Bubonic Plague 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

UW to green lake

Bubonic Plague Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

workout at green lake track

2 x (1 x 800m + 1 x 1600m) 400m recoveries

2:50, 5:50

2:49, 5:52 

cracking 5:50 turned out to be harder than i thought. i was thinking i would hit :47-:49s for the 1600s...not yet.

i also did 5 x 100m on the turf field. i took off my shoes but left my socks on because there was lots of goose poo.

2.5 warm up, 4.5 cool down 

Bubonic Plague Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

UW to green lake

Bubonic Plague Miles: 10.00
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

workout at green lake: 3 x 2 miles (3 min rec jog)

1 - 6:16, 6:05

2 - 6:07, 6:17

3 - 6:14, 6:18

i struggled with pacing today, and it was hard to really get going and feel smooth. i was targeting sub-6:10 for all six miles but just didn't have enough there. feeling tired this week.
.

Bubonic Plague Miles: 13.00
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

green lake loop, slow

Bubonic Plague Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy. crashed good -- pretty big calorie deficit over the past few days due to my schedule that didn't allow me to eat regularly or properly. i even ate breakfast before i left on this run and had to eat another one when i returned. ha

Bubonic Plague Miles: 4.00
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

two loops around green lake

Bubonic Plague Miles: 8.00
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

UW to green lake, hahht out

Bubonic Plague 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
7.000.000.000.007.00

workout at green lake track

2 x (2,4,8,4,2)

set 1 36, 80, 2:52, 79, 36
set 2 37, 78, 2:50, 78, 35

rec jogs: 200m after the 200s and 400s; 400m after the 800s

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

two loops around green lake. i wore my shirt with the peyton manning sleeves

Bubonic Plague Miles: 8.00
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

one loop around green lake

Bubonic Plague 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
0.000.000.000.000.00

no run -- righ achilles was acting up after i sprinted to the bus last night wearing ugly work shoes. i've actually never had any sort of issue with my achilles until now. it was making me nervous as i know it's something that can turn into a long-term bugger or sideline. no time for that. i think it was just really tight from the various activities i've been doing at my comically physical job wearing less than ideal footwear. 

felt better with rest, lots of rolling, and legs-on-the-wall stretching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

green lake loop with james

Bubonic Plague Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Race: beat the bridge 8k (4.971 Miles) 00:31:57, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

the idea behind this race is that you have to beat the draw bridge at mile 2 which gets raised at the 20 minute mark. if you don't get there in time, you have to stop and wait for it to come back down, but there's a band there to serenade you while you wait. dsch dsch dsch.

i felt pretty tired today, but it's good for me to get back into racing as i work on rebuilding. 

one of the aid stations was doing the wave with a line of volunteers and it was so amazing that i got a short two second burst of speed. i also had an awkward run-in with the one wheelchair participant at the one hairpin turn on the course. he was like hey-oh and i was like oh-hey and we did a bit of a dance and then we were on our way and i ran the rest of the race with cringe-embarrassed face.

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

green lake loops as usual

Bubonic Plague Miles: 8.00
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

9 easy -- cat hospital loop

no workout today -- i started out with a 200m semi-dash and then bailed. i'm still feeling tight and a bit unrecovered from sunday, and i'm planning to race again on saturday, so i think it's a good week to cool it.

the fatigue is starting to accumulate, and the getting-back-into-shape honeymoon period seems to have come to an end. i expected this was coming, and now i have to work through the fatigue intelligently, be patient, then keep building with a long-term perspective.

the best tool i have to use at this point is experience. i know how to mess things up more than i know how to do things right, but the fact that i know that i know how to mess things up means i can hopefully avoid a lot of the pitfalls that have swallowed me up in the past.

such as:

it's important to eat and sleep, you shouldn't run on a stress fracture, running fast in training is important, running slow in training is important, my nose requires sunscreen 

Bubonic Plague 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
6.000.000.000.006.00

one loop around green lake in the afternoon. 

i got up at 4am for work today, just like the old days. still waiting to land that career lady job. 

Bubonic Plague 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

UW loop

Bubonic Plague Miles: 10.00
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

reverse UW loop

Bubonic Plague Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: magnuson series memorial day 5k (3.107 Miles) 00:19:14, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

two seconds slower than my time last month on the same course (and that was before i started doing workouts). so things are going well.

i feel out of sorts -- the bouncy-smoothness i had a few weeks ago is now gone, so i need to make some adjustments.

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

green lake is too crowded on sundays, but somehow i still ended up there. one loop.

Bubonic Plague 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
0.000.000.000.000.00

off. walked around discovery park with the moores

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

pm - 8 miles around green lake

Bubonic Plague Miles: 8.00
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

UW loop

Bubonic Plague Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

unplanned off, whoops

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.000.000.000.00226.00
Bubonic Plague Miles: 204.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com