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Strawberry Days 5K

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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: 48.00 Month: 210.00 Year: 1374.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.008.005.003.00219.00
Night Sleep Time: 35.00Nap Time: 0.00Total Sleep Time: 35.00Weight: 102.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

first dam loop. 8 miles. 7:27 average pace. picked it up a bit for the last three miles (mostly because i was soaked and wanted to get home): 6:43, 6:39, 6:52

mighty soggy out this morning. it has been such a wet year so far! the storm systems are just relentless. 

i also went through three different sprinklers in my soaked state. grrrrr. save the water for july!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

mt. road to dry canyon then onto the BST/deer fence. i thought the trail might be a little muddy but it was fine. great run.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

this morning's run was the antithesis of last thursday's run. seriously. 

i am moving tonight. i am going to try to be more efficient this time. when i moved to logan it took me 5 trips and a whole week. this time around i am hoping to get everything moved in 2 trips/2 days. it's my only option really, so somehow i have to make it work. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

busy day!

i set a moving PR last night. i picked up a uhaul trailer on the way home from school, packed up all my stuff, loaded it into the trailer and was on the road by 7 PM. i made it to SLC by 9 (towing a heavy trailer makes me one slow and paranoid driver). i then unloaded and unpacked into the wee hours of the morning. i slept for a bit and then went out on a short run through sugar house park. i was very, very sore. particularly my arms and hip bones. glad it's done though. 

spent the rest of the day in cedar hills at my dad's wedding. these things are stressful. lovely wedding. long day. 

 

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

8 mile loop in highland/american fork. kept a good pace. 7:11 average with some good hills on this route.

back in logan living in an empty apartment for a week. one more week! 

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

help fellow blogger kelsey and her fiance jason win a free "green" wedding in bermuda.

vote here:  http://tiny.cc/xdxfi

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. north logan loop. no watch. i have had my garmin since december but for some reason i cannot get into a habit of regularly charging it. i just forget. based on feel and the overall time frame i would estimate that the pace was right around 7:30. my legs felt fresh this morning. 

vote:  http://tiny.cc/xdxfi 

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

8 miles. providence loop. a bit chilly and eerily foggy this morning. of course i was wearing my ice blue and white ogden marathon shirt to blend right in. luckily no cars hit me because they could see my shoes. 

7:21 average. closed out the run with splits of 6:52, 6:38 (hill) and 6:51 (hill). did not necessarily feel easy, but i was comfortable.

vote again:  http://tiny.cc/xdxfi 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 7:40 average. rain and a bit o' wind. 

help out fellow blogger kelsey: http://tiny.cc/xdxfi

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

8 miles. 7:28 average pace. last mile in 6:11 (net uphill). thanks to jon, i finally figured out the whereabouts of planet walk. so i ran on it for the first time ever this morning. it's too bad i never thought to run there until now, as it's a really nice route and the loop was exactly 8 miles.

help out fellow blogger kelsey: http://tiny.cc/xdxfi

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy and slow.

"now i'm going to pack my things and go..."


 keep voting for kelsey: http://tiny.cc/xdxfi

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

63 minutes xtrainer. 

hips are being dumb and i think it has something to do with all the moving. so, i am taking extra precautions on this since i finally feel like i am making progress on my fitness and i don't want to deal with any setbacks.

as of 2:20 pm yesterday, i officially finished all coursework for my MBA. done. dust. i am also now a resident of SLC again. now what, now what...

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 keep voting for kelsey: http://tiny.cc/xdxfi

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
6.001.004.000.0011.00

beautiful morning. 11 miles. foothill to sunnyside and up emigration canyon. turn-around point was at ruth's diner - 5.5 miles on the dot. i pushed the pace on the way back down and felt great - 6:03, 5:54, 5:52, 6:08, 6:44 were my splits for the second half of the run. total time was 1:19:03 / 7:11 average pace. everything felt great this morning, hips included. i guess saturday's cross-training and sunday's rest did the trick.

planning on the strawberry days 5K on saturday.

 keep voting for kelsey: http://tiny.cc/xdxfi

and one final note: i was hungry during my run this morning and was thinking about the banana waiting at home for me. i guess i got too excited while i was peeling it, because 98% of it broke off and fell to the floor. in an attempt to catch it i lost my balance and ended up stepping on it and smashing it. my only banana. my breakfast. gone. grrrrrr... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. 7:30 average pace. sunnyside up loop. see if you can guess where the climb up sunnyside begins.

 

as for my new place of dwelling, i am loving it. the two highlights are: a) i have a gas range (!!) and b) i have garden space. however, i am still in search of c) a job d) employment and e) work.

last day to vote: http://tiny.cc/xdxfi

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. murray loop. 7:50 average pace. gusty winds. heavy legs. trudge. 

my favorite part of this run: right around mile three there was a giant wind gust. strong enough that it blew water all over me from a sprinkler i just happened to be running past. i was pretty wet, although it felt kind of nice. no more than 30 seconds later, another gust, but this time it picked up a bunch of dirt/dust/sand/debris that adhered nicely to my wet skin and clothes. my timing is impeccable.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 102.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

i had to work in the AM, so i ran in the PM. i tried to be like KP and run on a (somewhat) full stomach. actually, i gave myself three hours to digest, but to no avail. the two best words i can think of to describe how i felt on this run are "swollen" and "gross"

i ran the same loop as tuesday...up sunnyside. no ultra stomach here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy with strides.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Race: Strawberry Days 5K (3.1 Miles) 00:18:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

this was a fun race, and overall i am pleased with the outcome, but it has left me a bit frustrated. i wouldn't have traveled 45 minutes to a random 5K if i didn't have a good reason. i don't like 5Ks and every time i run another one that is reaffirmed to me. however, i wanted to run this today as a fitness test. where am i at since my may marathon and 5K? where am i at compared to this time last year? i am trying to make some concrete racing plans for the summer & fall. should i plan a race for sooner or later (i.e. desnews or TOU)?  or both? or neither?

so the plan was to run the race to compare the results from last year. two problems:

1. course change. completely different. last year the course was very aided with an extreme downhill in the first mile. i ran a 17:59, so it was most definitely aided. i wanted to see if i could run that time again...but that won't be happening. on the plus side, the new course is flat.

2. for whatever reason, my watch didn't start at the beginning of the race. i must not have pressed it hard enough (i was a bit startled at the firing guns/canon to start the race...super loud).

adding to the non-functioning watch fun was the fact that there were no mile markers on the entire course. i noticed my timer hadn't started about 3/4 mile into the race. i planned to just start my watch at the mile mark and go from there, but there was nothing. as for course length, the course tool says it is exactly 3.11 miles.

on to the race...

start: as i mentioned earlier, loud guns. frightening.

mile 1: starts with an ever-so-slight downhill that turns into an ever-so-slight uphill after about 100m. turns again onto center street for about 200m and then turns again before finally straightening out. ever-so-slight uphill is still present. so is the sun. there were about 10 guys in front of me at this point. judging by effort (since i don't have anything else), i would say this mile was 5:53-5:55.

mile 2: definitely the slowest. the long stretch went on and on and on. the course eventually turned again and headed west for about 1/4 mile to the 180-degree turn-around point. estimated pace: 6:05.

mile 3: not feeling nearly as bad as i usually do at this point in the race. i pass a few guys in this mile. according to my data-less watch, i have been running for 12 minutes or so (according to the 7:30 start time). but did the race start on time? don't know. it was close, but i never actually checked the time before the race started. totally running in the dark here and it's frustrating me. maybe it's a sign that i rely too much on my watch and should start paying more attention to how i feel. i have no estimate as to what the final outcome might be. i speed up here just a bit. time to revisit all the turns.

the final stretch is into the sun on the ever-so-slight uphill that actually feels more like an in-your-face uphill. i can see the clock at 18:39. i kick it in and actually feel there is something left. 18:47 as i cross the line. i survived another 5K.

i do wonder if the outcome would have been different if i had pace data from my watch. would i have slowed down after the first mile for fear of going out too fast? (probably). would i have run faster in the final mile when i wasn't feeling too bad? (who knows). a good lesson for me in that i need to develop a better sense of pace. i just felt lost in this race. i will say that i think i stayed on the conservative end of things, seeing as i survived to the end without ever being hit with the 5K feelings of death. of course, that is easy to say after the fact, so maybe i shouldn't say that.

in any case, i am happy with the time on an honest course. the 5K i ran in may was 19:23, and my PR is 18:30 (july 2009). so, i have a) made progress since may and b) have a reason to run another 5K (dang!) to try and get that PR.

the plan for the next month is the blacksmith fork freedom run 15K on july 3 and then most likely draper days 5K on july 17th. then i will make some marathon decisions. i feel like i sort of wasted a marathon effort in eugene because i wasn't as fit as i should have been. my running has improved a bit since then, but still, i don't want to attempt the distance again until i feel like i am ready for it.

i ended up with a $75 gift certificate for new shoes. sweet deal.

currently enjoying some post-race cantaloupe...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

celebrated the summer solstice by running at 5 am. 9 miles sunnyside up loop. 

i will actually be part of the sub-6 club all week. i am teaching a summer workshop (aka recruiting in disguise) for HS students. it's going to be a long week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

drag

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

sunnyside up loop yet again. hills are good! 7:50 average. last two miles were 6:44 and 6:20. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:25 am - sunnyside up loop. abbreviated version. running late and stressed. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.001.000.0010.00

4:25 am - 10 miles sunnyside up loop. extended version. last two miles were 6:24 and 6:07.

i ran this route every day this week. i finally concluded that hills are good. i also discovered that orange shirt power walker sweaty man and old guy bundled up in a beige coat and chevron hat are the only other people out at this time of day. but they are there. every day. same time. same place. 

today was the last day of my workshop. what a week, what a week. it was really a lot of fun to work with high school students, although very different to what i am used to. but they were all very well-behaved. for their final "project" we catered a full lunch for their families to show them what they had been working on throughout the week. final count for the lunch was 203, so we made A LOT of food. the entire menu was vegetarian or vegan and we successfully avoided the deep-fryer. everything from scratch. we made: stuffed zucchini, tofu stir fry, sauteed artichokes, fruit salad with coconut milk dressing, mashed potatoes, roasted acorn squash, greek pasta salad, white bean chili, roasted asparagus, orzo salad, fresh fruit tarts, pot de creme, cranberry almond cookies, panna cotta and vegan truffles (that was tricky). so much food. so many people. and i was to blame if it failed. yes, i have been stressed this week. but it's over now and i am looking forward to a bit more sleep this weekend. and a different running route. and weeding.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. 7:51 average. millcreek loop. it's too bad that i am allergic to this route, because it is quite scenic. i will try it again in a few weeks. 

planning on a few more miles this evening.  yep. nope. didn't happen.

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

8 miles super easy at high noon. i ran to sugarhouse park and then ran barefoot on the grass for 6 miles. nice day out.


Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

11 miles. 7:46 pace. the first 2.5 miles were a steady climb on thunderbird and promontory. then i ran part of the desnews course backward(s) on wasatch drive toward(s) emigration canyon. turned at hogle zoo and headed home down sunnyside. last three miles were 6:19 (downhill), 6:34 (flat), 6:21 (flat). 

the s's are for sam, chris and long lost fiddy.

PM - 3 very easy. sugarhouse park. planned on 4 but stomach issues sent me home early.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

the last day of my favorite month. 11 miles easy. south slc loop.  i became very hungry and thirsty when i was about 3 miles from home. it was slow going from then on. 

lots of cyclists out this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
203.008.005.003.00219.00
Night Sleep Time: 35.00Nap Time: 0.00Total Sleep Time: 35.00Weight: 102.00
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