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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
338.000.000.000.00338.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles w james. 27th south loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

slc track club workout @ highland high 6x800m (400m jog) 2:41, 2:40, 2:39, 2:40, 2:40, 2:38 

800m is my least favorite distance, so i am glad this one is done. i won't revisit it until august.

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

11 w devra at lunch. JRP/1300w.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

am - 9 miles around bountiful with nan and tara. it was great catching up with those two. we ran up, up, up the hills to the bountiful temple, and then enjoyed a steeep descent back to tara's house. i felt pretty depleted this morning and had a rough time on the hills.

pm - 8 miles with devra and noah. corner canyon trails.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easyeasy around sugarhouse. ~9:00 pace. recovering and readying for saturday's free fall event. goal is sub-27 (27:02 last year).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6. sugarhouse + liberty wood chips.

i just got some new skechers racing flats (aka GoRun speed/GoRace/GoMeb). compared to the GoRun 2s (the only other skechers model i have used), the shoe is more narrow and the sole is much stiffer. they are more similar to traditional racing flats than the unique squishyawesome feel of the GRs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: crack of dawn 8k (4.97 Miles) 00:26:32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

crack of dawn 8k -- this race is very aided so the time is meaningless other than comparing it to past years (28:14 in '12 and 27:02 in '13). the slappy downhill felt pretty bad on my legs. there is really no reprieve until the last quarter mile when there is a slight bumpy hump to get to the finish. results.

james and i met up with devra, jenny, and tyler at the finish and we ran from olympus hills to hogle zoo and back via wasatch blvd/bike path/wasatch drive (~11 miles). i was really struggling to keep up and my legs were locking and buckling and noodling and grapevining without my consent. it was good for me though. i wanted to log a longer effort on tired legs and i was very happy to have the company.

pm - 4 mile walk. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

slow sixer around sugarhouse plus a lap on the wood chips.  

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am - 8 miles. mueller park trail up to elephant rock with [aaron, cynthia, jamie, jasmine, katie, nan, tara]. i'm sore from saturday, so the up part was nice but the down was hurty.

pm - 3 miles. i warmed up with the track club but decided against doing the workout. they were doing 10 x hills, and since my hill muscles are currently destroyed, i didn't think it would be wise to participate. i need to be ready for UV half on saturday.

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. sunnyside up + guardsman.

food maps. i especially like the waffle house one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with a short workout at liberty park.

1x2 miles: (5:54, 5:50). the first mile felt controlled; the second mile was more of a push, especially over the last 2-3 minutes.

4 min jog, then...

10x30 seconds on/off. just focused on form with these and ran them at roughly mile effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. JRP lunch run w devra.

"the course was long..."

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse fiver.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: utah valley half marathon (13.1 Miles) 01:21:11, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

i do not know what happened today. the goal was sub-1:20 and i was pretty confident i could do it. not only did i not meet that goal, i ran a minute slower than last year. nothing felt right today. my legs were shot to hell by mile 5, and mentally everything was very negative. i kept trying to pull myself out of it and find some fire, but the only things going through my head were...you're weak. you're slow. you're running like a clunky dinosuar (it's true, i could see it in my shadow).

i was so out of it that i ran straight into a giant fluorescent orange "road work ahead" sign. i whacked my shoulder hard and it left a nice mark. my brother asked if i had been shot with paintball gun.

it's a sign...

      

i didn't use my watch, so i don't have any splits, but it's probably for the best that i wasn't seeing how poorly things were going. i saw the clock at 1:20:33 when i still had 200+ meters to go and knew i wasn't even going to go under 1:21. i was really mad at myself at this point. i never got into the race and i didn't compete at all. i ran alone basically the entire time. i could see natalie and sariah up ahead but i had no speed, power, or will to even try to get up with them. eventually they built a big enough gap that i knew i would never catch them. just a really poor performance and attitude from me today.

so...a derailment. i feel like i have been teetering and today i cracked. now i have to decide what to do -- rework my training and/or goals for des news, or stay the course and hope i can bounce back from a bad race.

i went on a long cooldown to try and degrump but it didn't seem to work. sorry for the negativity.

go ray allen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(30)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse loop with JR moore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

am - 10 miles with jenny. murray loop + wheeler farm with the goats and geese and kiddies. three big mileage weeks ahead.

pm -  8 miles. slc track club workout at highland high. today they were doing a 5k time trial (they even set up a clock, which was awesome). i didn't want to run too hard so soon after racing, so i made it a progressive effort starting at marathon-ish pace and working down to 10k-ish pace. the plan was 6:30, 6:10, 5:55, & :45 to finish in 19:20.

the results:

6:25 (92, 98, 97, 97)

6:09 (94, 91, 92, 92)

5:52 (88, 88, 87, 87)

:41

total time: 19:10

cooled down three more miles around the track w devra and kassi. lots of circles today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. gloves and a long sleever this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 10 miles w jenny. we warmed up ~4 miles, threw our clothes in the bushes, and then did a liberty park 5k time trial in 18:58 (5:54, 6:10, 6:16, :37). jenny lowered her 5k time by 30+ seconds -- she's on track for some big PRs this summer. 3 mile cooldown around the park and other random slc streets. the air smelled of donuts.

pm - 4 miles. liberty wood chips.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sugarhouse sixer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. i ran the first five on my own (liberty loop + sugarhouse), then met up with emily and jenny at highland high. we looped around sugarhouse for just over six miles. jenny and i continued on with another sugarhouse loop and then ran back to my house via sunnyside down. so glad to have the company for this one today. 

it was light for nearly all of the run despite the zoinks-early hour. june!

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. wasatch blvd out and back w the slc track club.

happy solstice.

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

7 w JR on the BST in ogden.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

am - 10 miles. urban stalagmite loop.

pm - slc track club workout at highland high. 3 x1600m. i did the reps w devra and we traded off leading. 

5:42, 5:35, 5:33 (rec: 400m after the first one, 200m + ~90 seconds standing rest and water guzzling after the second)

kind of a weak workout. normally i would do five reps, but today was not the day. i'm starting the feel the mileage on my legs and i still have two weeks of 80+ miles ahead of me. i'm a month out from des news and i need to make sure i don't fall off the cliff. i may try for the full five in two weeks when i start bringing the mileage down, but my main focus now is getting in a couple more good long runs, and some longer, slower-paced workouts (t-t-t-tempo runs).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.90
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles w devra around sandy. it was hilly and hotty and i struggled through this run. devra had to bring me back to life with otter pops.

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
14.000.000.000.0014.00

14 miles. midweekmidlong with a four mile tempo run. i warmed up with a loop around sugarhouse and then headed to liberty park to run the tempo. i used the line/dot system that starts at the north entrance to get half and full mile splits.

splits (half mile): 6:26 (3:09), 6:18 (3:08), 6:17 (3:12), 6:15 (missed)

the effort felt pretty difficult for the pace (last two felt like a 5k). tempo runs are my biggest weakness in training and my least favorite workout. i'll keep working on it.

cooled down with two very slow laps around the park and then took a bath in the ever-flow drinking fountain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.80
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse fiver.

i waited until the afternoon so i could run in the cooling rain, but as soon as i went out the rain stopped and it was sunny and humid and i felt slow and sad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles. the great salt lake city loop, ending with the last 5 miles of des news + one loop around liberty park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles w james. 27th south loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles with a 3-2-1 mile progression workout at liberty park (~MP working down to ~5k pace).

(6:25, 6:23, 6:10); (5:57, 5:58); (5:42)

5 min rec jog after the 3 mile set; 4 min jog after the 2; 5 mile warm up / 3 mile cool down

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 at 2:30pm. heat wasn't too bad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
338.000.000.000.00338.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.50
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