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crack of dawn 8k

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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: 30.00 Month: 194.00 Year: 2055.20
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
304.000.000.000.00304.00
Kinvara3 Detroit Lions2 Miles: 54.00NB Minimus Real Teal Miles: 17.50Skechers Eukaryotic Coral Miles: 105.50NB WR1400 IKEA Miles: 72.50Red Slime Miles: 14.00Skechers Laser Tag Miles: 20.00Skechers Witch's Brew Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.87
Race: crack of dawn 8k (4.97 Miles) 00:27:02, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

this course is comically aided...just mashing up my quads to prep for des news. 

 

Kinvara3 Detroit Lions2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with james on the wood chips. i'm a bit sore in the glutes, but otherwise i feel okay. 

NB Minimus Real Teal Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

am - 8 miles. sugarhouse. 

pm - 5.5 miles with devra. trudged through the sand in dimple dell.

NB Minimus Real Teal Miles: 5.50Skechers Eukaryotic Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

track workout at highland high. 2 x (2 x 800m + 1 x 1600m) 

2:52, 2:50, 5:56, 2:46, 2:49, 5:59 (2:30 - 3:00 recovery jog between each one).

i wanted to do these faster -- especially the 1600s. but this is what i had for the day. there was a lot of poor pacing going on -- i split a 3:05 800 in that last 16!   

Skechers Eukaryotic Coral Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. riverton square loop. we discovered a working drinking fountain along the route. this is very important.  

NB WR1400 IKEA Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

work projects kill. 

Red Slime Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 with james.

Skechers Eukaryotic Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Race: utah valley half marathon (13.1 Miles) 01:20:15, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

splits: 5:59, 6:15, 6:28, 6:12, 6:04, 5:55, 6:07, 5:58, 6:03, 6:03, 6:08, 5:30 (short - sign was misplaced), 7:25 (last 1.2ish?) 

my goal for today was sub-1:20. i was actually pretty confident that i could do this, and if there was a day to do it, it should have been today. i have been feeling really good lately, the weather was perfect, and the course is fast.

i was running in second place behind kassi for most of the race, but i was passed in the 11th mile and that is when i tanked (weak). i felt great up to that point -- i was loving the smooth downhill and i was hitting the splits i wanted (although looking back, i probably allowed myself to lose a bit too much in miles 3-4).

i don't really know what happened over those last two miles -- i just couldn't get my legs to respond, and my competitive drive floated off somewhere...

all of that said, i'm not too upset about it. it was a good way to add some quality miles into my training, and i'm glad i was finally able to run this race. in addition, i was able to see lots of friends and parade around in my skechers for four hours. 

results 


Skechers Eukaryotic Coral Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. walked around liberty park for 80 minutes. hot. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 slow miles around sugarhouse, first 5 with james.

pm - 4 miles. liberty park and then to the store. i ran home carrying a gallon o' milk so james could have a cereal festival.  

NB WR1400 IKEA Miles: 4.00Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside up + guardsman extension.

sign up for the sugarhouse relay carnival. $

Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

track workout at highland high. 3 x (2,4,8,4,2)

1 - (35, 80, 2:49, 78, 35)

2 - (35, 76, 2:44, 77, 35)

3 - (36, 79, 2:48, 78, 34)

recovery jogs: 200m after the 2s and 4s and 400m after the 8s and between each set.

Skechers Eukaryotic Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. lunch run on the JRP. hot wind dust gross. 

NB WR1400 IKEA 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
20.000.000.000.0020.00

20 miles. des news loop.

i started out by running up sunnyside and into emigration canyon. i went up to the halfway point of the marathon, and then turned around and followed the course to the finish. james met me at sunnyside/foothill and joined me for the last 6+ miles. 

NB WR1400 IKEA Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.00
Comments(11)
Race: south jordan countryfest riverfront 5k (3.107 Miles) 00:19:29, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

results here.

the age divisions were 1-30, 31-40 and 41-99. this is true. i think the course was a bit long, but i wasn't necessarily going for a specific time today. i just wanted to get some fast miles in after yesterday's long run. so the race served its purpose... 

props to fiddy for running a 5k with a machine hanging from his neck and wires all over his chest. 

Skechers Eukaryotic Coral Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles with james. 

Kinvara3 Detroit Lions2 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
11.000.000.000.0011.00

am - 4 miles at libety park.

pm - 8 x 800m @ alta high with devra. 

splits: 2:52, 2:40, 2:51, 2:46, 2:46, 2:41, 2:40, 2:37

the splits were a bit sporadic to begin with because we were dodging several thousand kiddies that were participating in a sports camp. they were lounging about in lanes one and two and there was also a photo shoot going on in the backstretch, complete with photographers sitting in lounge chairs taking pictures of all the kids in cheesy athletic poses.

also, a kid stole our water bottles and threw them over the fence and they bounced across the cement and the cap came off of mine and all the water spilled out so we were left with devra's water which was boiling from sitting in her car all day and was intended for bird bath use only and so my throat was so dry i that couldn't talk or swallow. but other than that, it was a decent workout and i was so glad to have devra back to run this with me today. it's amazing what a difference it makes. 

in regards to my skechers obsession -- i just purchased two more pairs of the GOrun 2s. i saved 30% by using the coupon code: MCDTWK30. the shoes are also eligible for free shipping. good deal if you are interested.  

NB Minimus Real Teal Miles: 7.00NB WR1400 IKEA Miles: 4.00
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 around sugarhouse. 

the sugarhouse relay carnival is almost here. sign up sign up sign up 

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra on the JRP. we were bullied around by the wind. 

Kinvara3 Detroit Lions2 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 miles with james around sugarhouse.

NB WR1400 IKEA Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

happy summer solstice.

5k time trial on the liberty park course. 18:38.

i'm not racing this weekend, so i wanted to get a race effort in (i even wore a singlet). i also wanted to get some feedback since last weekend's race had some issues. my next 5k will be at sea level, and it will be an actual race, so i'm hoping i can drop 20-30 seconds off this time.

Skechers Eukaryotic Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.60
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles.

really nice run this morning with josse and melanie. we ran on the des news course starting from the turn-around point in emigration canyon (roughly 9.5 miles into the race). we ran along the course to the finish line at liberty park and then jogged back to my house.

we also had to run right through the chalky color me rad race. what a mess.  

Kinvara3 Detroit Lions2 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. first 5 with james, then i split for home and he ventured off to tanner park. 

pm - hiked the desolation trail to the salt lake valley overlook (millcreek canyon).

here are some pics. james spent most of the time tanning.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

am - 5.5 miles. three loops of liberty park on the wood chips with james. 

pm - 5 miles at lunch. sugarhouse loop. i felt remarkably better on this run than i did this morning, but i still decided to push my track workout to tomorrow morning. i felt like i needed one more recovery day.

don't forget about the sugarhouse relays this saturday. sign up and come enjoy the most exciting track workout of the year. 

also, check out the opposite of downhill racing. park city needs to get on this! 

NB WR1400 IKEA Miles: 5.50Skechers Eukaryotic Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

track workout @ highland high.

(400, 800, 1200, 1600, 1200, 800, 400)

splits: (80, 2:48, 4:22, 5:51, 4:19, 2:46, 78) 

i realize that these workouts i have been doing aren't really marathon specific. this is the first marathon cycle where i have actually done consistent track work, so i'm interested to see the results of this experiment. maybe i have been wasting my time...i don't know. there is an obvious hole in my training -- tempo runs -- and those will be added in over the next few weeks (four weeks to go!).

Skechers Witch's Brew Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am: 8 miles with tara, kam, and andy. we met at the mueller park trailhead and ran to elephant rock. kam brought me the moose antlers today, which means the awesome giant metal garden moose is now complete. i can't wait to drag it through the finish line at TOU.  

pm: 12 miles (1 on my own + 11 with devra). riverton square loop. it was extremely hot. we drenched ourselves with water five different times (including two times in the cognitive dissonance sprinklers), and each time we were completely dry within a few minutes. i crashed in the last two miles, but survived. 

SIGN UP FOR THE SUGARHOUSE RELAY CARNIVAL. I'M SHOUTING.

Skechers Eukaryotic Coral Miles: 8.00Skechers Witch's Brew Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.40
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at liberty park with a four mile tempo! run.

splits: 6:50, 6:35, 6:29, 6:22

i'm going off memory with those because i was using andrea's garmin (andrea -- let me know if i need to edit). i'm so lame sometimes, as i didn't really think it through on how i was going to keep track of the mileage during the tempo. luckily andrea was prepared.

andrea rode next to me on the bike, which was awesome. it was much more manageable and pleasant than if i had done this on my own. i was a little too relaxed in the first mile (chatting too much), and i was really feeling it by the last mile. 

very, very easy running for the next two days. just a few more weeks to not mess this up, and then it's time to taper. 

sugarhouse relays on saturday -- sign up.  

 

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

JAJAK run through the neighborhoods in sugarhouse. andrea was the bike marshal.

the sugarhouse relay carnival is tomorrow. we will now be offering ice pops. i expect 50 new registrations in the next hour after that important announcement.   

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am - 9 miles. sunnyside up. (+1 mile on the track later on in my broken sandals). 

today was the sugarhouse relay carnival. results. photos. more photos. and more photos. we had so many great photographers out on the track today (thanks andrea, amiee, and daniel). 

we ended up with a pretty small group, but it was such an enthusiastic one. i was happy to see everyone really get into it and make it fun in their own way (the noodle baton, the net singlet, the onesie, the union jack shoes...). thanks to everyone who came out this morning. it's on for next year.

after we wrapped things up at the track, we hit the road for seattle. the niss-anne set two new PRs in idaho: 5k in 2:19 and marathon in 19:55.  

 

Kinvara3 Detroit Lions2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with james around pendleton, oregon. 

pm - drove through the cascades -- stopped in mt. rainier national park and went for a short hike on the cowlitz divide trail. it was jolly hot. we also paid $4.19 per gallon for gas, omg.  

NB WR1400 IKEA 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
304.000.000.000.00304.00
Kinvara3 Detroit Lions2 Miles: 54.00NB Minimus Real Teal Miles: 17.50Skechers Eukaryotic Coral Miles: 105.50NB WR1400 IKEA Miles: 72.50Red Slime Miles: 14.00Skechers Laser Tag Miles: 20.00Skechers Witch's Brew Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.87
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