rebound

Draper Days 5K

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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: 6.00 Month: 30.00 Year: 2085.50
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
151.0030.2024.100.00205.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

july!  

2 mile warm-up: slow crawl up sunnyside

4 mile tempo: 6:44, 6:17, 6:18, 6:07

1 mile easy to east high track: 8:01

 track!

1 lap easy

struggle!

10 x 400m with 200m recovery: 86, 88, 86, 88, 87, 89, 87, 85, 88, 86

2 laps easy

6 x 100m strides

2.5 easy

1 more tempo mile: 6:26

.5 easy cool-down

16 miles total / 2:07:05 / 8:00 average

note: the workout was originally supposed to be 6 x 1000m but i didn't have it in me. i struggled enough with the 400s. just didn't have the strength or the motivation today. maybe i am still recovering from saturday? or maybe just a total lack of ambition and inner drive.  in any case, it still gave me a good workout, even though it's not what i wanted.

happy new fiscal year.

 

 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5. easy. bad day.


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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

hilly loop around SLC up on the east bench. beautiful morning. i included a few pick-ups of 3-5 minutes, but otherwise i ran easy and relaxed. 

yesterday was very, very hectic; tomorrow will be as well. i can't race tomorrow, which i am kind of bummed about. but i have missed the last two 4th's with my family so this year i feel it's important that i spend a few days at my mom's house. so, looks like it's yet another scratch from a circuit race (murray 5k). the circuit races just aren't working out for me this year. oh well. i am looking forward to a fun weekend.

happy 4th of july to all. good luck to all the racers this weekend!

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5.6 miles - loop around highland and alpine on a course i used to run in high school. very fun. but windy. 

 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

ran in the afternoon heat. felt great. i decided to do something EXTREME today so i ran my usual sugarhouse loop in REVERSE. i wore my mizuno flats because i wanted to run down sunnyside as fast as possible. no watch, no pacing. just had fun and went by feel. the only bad part was the pounding down sunnyside did a number on my stomach, so the last mile felt yuck. geez, i swear i have one wussy stomach. it never puts up with me on afternoon runs. and it is in hate with gu. 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. felt kind of draggy. hopefully this feeling passes...BW day tomorrow. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

BW day. went a little better than last week.

3 mile warm up - real easy @ 9:00 pace

6 x 1 mile (2-3 min. recovery)

6:01, 5:52, 5:53, 5:51, 5:56, 5:48

1 easy in 8:36

then i kind of unraveled here. it was supposed to be a 2 mile tempo, but i fell off pace after a mile. so i went into recovery pace for 3 minutes and then did the second tempo mile. annoyed at myself.

tempo mile 1: 6:31

3 min. recovery

tempo mile 2: 6:28

3 miles cool down @ 8:41 pace

 re-fuel: muesli w/soy milk and the best-ever cherries from my mom's tree. mmmm...

notes: the 5th and 6th mile repeats felt very hard... although my HR wasn't too high and my breathing was fine; it was all in the legs. they were dying. they felt very drained and i could feel them starting to cramp up. aerobic-wise i feel like i could go a bit faster, but leg-stength-wise i can't do it. how do i fix this?

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Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

day 1 of 5 of my nightmare week. i set my alarm for 3:00 am with a plan to get a quick run in. but i went back to sleep. i decided not to sacrifice my sleep or my safety just for a run, and just hoped i would have enough energy to do it when i got home tonight.

made it up to logan by 7:30 am. business seminar until noon. drove back down to draper for a work meeting at 2. finally made it home at 5:30. fell asleep studying for a test, and eventually made it out the door to run at 7:30 pm.

a very pleasant evening out. i wore my slow shoes. they add five pounds. per foot. kept the pace easy. just a shake-out/recovery run. everything felt good except for my right calf was a little tight. probably due to some bad form yesterday. but the run loosened it up and all is well now. 

aside: i forgot how to properly tie my shoes. i do not recall ever having my shoes come untied while running. but in the past 2 weeks it has happened 3 times! and it's not just a certain shoe. it has happened in various pairs. i find this to be very odd. i plan to take a remedial course from my nephew this weekend. then hopefully this won't happen again. so annoying!

originally i was supposed to be in logan this whole weekend. now i am not so sure. so i have two plans for my long run on saturday:

SLC: i will be navigating a treasure map to the microwave tower (courtesy of thedude)

logan: green canyon

either way, it should be a fun run!

done rambling


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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

i had to stop myself from commenting because my name was all over the "most recent comments" box. my true friday night interests are being exposed!

USU day 2. long day of seminars and tests. i was going to stay the whole weekend, but i still don't have a place to live up there. i had a few prospects, but everything either fell through or didn't work with my budget contraints and other housing preferences. so no green canyon long run tommorow.

i stopped at striders on my way home to drop off some retirees (including my tainted asics speedstars from ogden). i also picked up some new racers for desnews. brooks launch. my first pair of brooks ever. we'll see how they work out. i currently can't justify buying another pair of newtons...the expense is ghastly. but if i am able to save enough bucks, i would like to get another pair for TOU.

another evening run is in the works. i'm off...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.005.000.0020.00

no microwave tower run today. the elevation profile varies too much for the workout i wanted to do. so i will save it for another time.

i was way tired last night. went to bed at 9:20! it felt so good. got out at 6 AM. beautiful morning with a bit of cloud cover. i did an out-and-back along 9th east. not ideal, but it is mostly flat and that is what i was looking for. the traffic lights were not an issue since there were virtually no cars out. so it worked just fine. i ran easy from 800 S. (home) to 7200 S. (fort union). 9 miles on the dot.  1:10 / 7:47 pace. began my 5 mile tempo at the turn-around.

mile splits:

6:11 (whoa. slowed down), 6:27 (better), 6:32, 6:22, 6:32  

32:04 / 6:25 average

2 miles easy

2 miles @ MP for a fast-finish: 6:41, 6:46 (these ended up a bit faster than MP. right now target MP is 6:55)

jogged 2 miles around the block to cool down. 

total: 20 miles in 2:27:02 / 7:21 average for the run

fuel (before): banana and a cinnamon honey stix

re-fuel (after): buckwheat w/blueberries. and another banana :)

notes:

-ran in my new shoes. they worked well and felt really good. and they stayed tied! officially my desnews shoes now.

-my right calf is still being weird. still tight/knotted. not sure of the cause. 

-there seems to be a lot of running-related puking going on lately. i almost joined the ranks today. i ran past a smith's in the middle of my tempo and the most horrible smell was wafting from the building. think a mix of frying donuts and chinese food. i gagged. but no puke, thank goodness. :)




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Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

went on a very long walk in downtown and around liberty park. tried to organize my week in my head. enjoyed the sunshine. ahhh, my solitary life.

 off to logan tonight. another week begins... 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

logged my sunday entry on monday. oops! fixed now.

drove to logan last night. ran 6 easy this morning. class until noon. back to slc. worked until 9.

back to logan at 5am tomorrow morning. will this get old soon? i think so.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 drag.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6. running on 2.5 hours of sleep at this point.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

finally done with my seminar. 

put nearly 1,000 miles on my jeep in 5 days. nice. 

running has really suffered this week, but since it was planned into my training it doesn't feel like too big of a blow. i am just glad it is not race week because i haven't had much time for proper sleep and i have been stressed with this crazy seminar, tests, work, traveling and looking for housing in logan. i did finally find an apartment though. relief! but now i have to move!

i hope to get a nice workout in tomorrow. it will be 7 days out from the race, so from there it is all easy again.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

change of plans. no speedwork today. i decided to race tomorrow after all.

good or bad decision, i don't know.

 my original plan for today was yasso 800s. yes, i know...many of you disagree with this entirely. whether the theory behind it is true or not, i don't do this workout for that purpose. especially because NOTHING can predict a des-news time. :)  it's a good workout and a confidence builder for me. i always do it 7-10 days out from a race. but not this time.

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Comments(3)
Race: Draper Days 5K (3.1 Miles) 00:18:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.003.100.009.50

i pre-registered for this race, so there was no running around looking for ATMs this morning. it acutally ended up being the exact opposite. i experienced a mini-windfall on my warm-up. i was running along, when i looked down and spotted a dollar. loose change is common, but a whole dollar! wow. but i didn't pick it up. i kept going, maybe 100 yards or so, and another one appeared. i picked this one up. 50 more yards, and yes, another one. it looks like the draper paper boy lost some tips this morning. so i turned around and picked up the third dollar that i hadn't picked up before. $3 for a warm-up! it was all wet and muddy and goopy, but it was real money.

then, a dilemma. this isn't my money. just because i happened to find it on the road, does that mean i should take it? at the same time, why not pick it up?  if i don't, the next person will. their gain, my loss. but what about the poor (literally) paper boy? now i am feeling guilty. i don't want the $3 anymore. but since i have already picked it up, it would be silly to haphazardly go back and throw it in the gutters. what to do...

i run back to draper park, still carrying three wet dollar bills. i go over to the registration table and give them the $3. i tell them that it looks like someone lost some money and i found it while i was warming up. they give me this crazy look like "well you are an idiot, nobody is going to claim 3 soggy dollar bills." i tell them if nobody comes looking for it then to just donate it to the race. again, the looks. i run off. not sure if that was the best thing to do, but i just don't know!?!?!?! i am curious to hear what others would do in this situation. am i horrible for picking it up at all? anyway, i will be looking for $3 worth of improvements at this race next year.

so, on to the race...

my goal for the day was to break 18 on an honest course. i knew this was a stretch though. i thought 18:30 would be more realistic, and maybe i could eek out a faster time if feeling good.

splits: 5:52, 5:51, 6:44....can you tell i died at the end??  :) 

so i ended up taking first, but my time was not spectacular, especially because it was a circuit race. the times from last year show i would have taken 5th. and would have been behind first place by a whole minute!!! but now i have a time from an honest course so i can better gauge where i am at.

mile 1 - a fast start, but then i eased back a bit. michelle simonaitis came up behind me about 1/2 mile in. she made a move and jumped just in front of me, but i stuck right on her. we came upon two guys that were blocking out path, so she went one way, and i went the other, moving off the road onto the dirt. when i came back on the road, she was behind me again, and had dropped back slighty.

 mile 2 - i found a great rhythm in this mile. it was an ever-so-slight downhill and i was feeling great. i was alone at this point but stefanie talley and michelle were not far behind. part of this mile i ran with a high school boy. he was like a gazelle. he would bound up next to me, stick around for a bit, then fall back. then he would come bounding up again, pass me, fall back and disappear.

mile 3 - terrible. i died. all systems failed. it was slightly uphill and into the sun, and i could hear stefanie behind...slowly catching me. i wanted to go faster, but i could not. so then i wanted to just maintain pace, but i could not. i was burning out---lungs, legs, mind. at about 2.9 stefanie caught me. we ran shoulder-to-shoulder for about .1 of a mile. finished in 18:30 and stefanie was 18:31 (?). michelle came in third 18:55 (?).

cooled down 4 miles on the draper park trail. timed it beautifully because right when i came back to the park they said "time to announce the winners". and apparently i had missed all the prize-drawing excitement, but i had won something in the drawing for the first time in my life. it's a bottle of spray-on fabric protector for running clothes that apparently blocks out UV rays. so basically sunscreen for my shirt. this is a great prize, since most of my shirts don't tan, just burn. 


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Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

no bike ride or walk yesterday, so i was a little stiff starting out this morning. felt great toward the end though. 5 easy around a pleasant yet very busy liberty park. strollers and dogs were out in full force. a nice run overall. 

i am experimenting with the taper. it is a bit more drastic this time; i want to see what happens. very easy tomorrow and wednesday, and i am not planning to run on thursday. i have read a few blogs and some stuff on the discussion forum about tapering too much and the negative effects of that. i don't think it will be too much, but i do want to see what kind of difference it makes. i am focusing on adequate sleep and proper rest (both mind and body) this week. i don't even have to work on thursday, which i am very grateful for. this will be much better than working on my feet in a hot kitchen until 11 PM then driving for an hour only to sleep in a motel 6 for two hours. :)

in other news, my sister is having her baby right now! i am so excited because i missed the birth of her last baby when i was living in indiana. i didn't get to meet him for nearly a month! should be an exciting day.


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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy...threw in 3 X 3 min. @ 6:00 pace (give or take). 1-2 min. easy in between. just to sharpen and focus on form.

 here is a pic of my new nephew. his name is finn.

From allies pics

and me with my other nephew, oliver. lots of babysitting the last two days. 

From allies pics


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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 easy around liberty park. visualized where the finish line would be as i ran past, and it conjured up a few nerves. 

packet pick-up! i survived. it went well. 

shirt score: -10    sorry. i don't mesh well with the goldenrod/burnt red color scheme. the shirt lady was extra friendly though.

stopped on my way home for a new supply of honey stix (raspberry!) and an alarm clock. my "back-up" died a few weeks ago, and i will never rely solely on my phone on race morning...especially after strawberry days. 

 


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Comments(13)
Race: Deseret News Marathon 2009 (26.2 Miles) 02:56:41, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

alright, i finally have some down time to write about this race. it has been a long day...

pre-race: caught one of the last seats on the 3:15 bus. a nice snooze on some very comfortable seats. we got to the starting line and i started feeling really nervous. i went and sat in the tent and just tried to stay relaxed. i saw mary ann and we talked for a bit. nerves came back. i also saw riverton paul and bill cobler.  very nice to see them and they had some encouraging words that helped me relax a bit.

start: the race went out fast. mary ann and julie thomas both went out in front. i was just behind, but they pulled away quickly. then white skirt and fuel belt lady both passed me as well. i was in 5th place. they were running sub-6 miles, because my first split was 6:04. i was still feeling very nervous and i couldn't shake it. it was distracting me and i knew if i didn't get a hold of myself i was going to use up all my energy on nerves. i just started telling myself to focus on my race and forget about what pace everyone else was running. the "you vs. you" mantra.

splits 1 - 6:  6:04, 6:07, 6:08, 6:11, 6:12, 6:51

white skirt and fuel belt ended up dropping back, i think they just got excited on the donwhill. i was running just behind julie; mary ann was about 20-30 seconds ahead. we hit the first hill at mile 6-ish. julie and i came upon mary ann and passed her at the base. julie took off from here and opened up a bit of a gap.

splits 7 - 13: 7:30, 7:16, 6:26, 6:37, 6:28, 6:33, 6:37 (half 1:25:47)

another hill and then lots of downhill to follow. julie's lead kept getting bigger. she was flying down the canyon. she had maybe a 3 minute lead at the turn-around area. and mary ann was behind me by about 1:30. julie seemed to speed up even more from there. she was so far ahead that i could not see even see her anymore. i was running with bill cobler at this point. he helped me so much through these miles. julie's smokin' pace was disheartening to me; i thought she had already run away with the race. there was no way i could have kept up with her. he told me to wait until the zoo to race. he really helped me to relax and kept saying i could catch her. i didn't believe it at that point, but it was encouraging and kept the fire alive.

 splits 14 - 20: 6:41, 6:35, 6:40, 6:46, 7:00, 6:47, 6:49

came out of the canyon and went up the hill by the zoo. i was struggling on wasatch but i maintained pace. this was a long stretch; a very slight uphill on an uneven neighborhood road (complete with speed bumps!). it was hard to stay focused. my quads were very, very tired.

turned onto foothill and julie came into view. she was much closer now than she was in the canyon. every few minutes i would gauge where she was at and she was definitely getting closer. she was running with orange shirt man and he kept looking back at me. he probably did that about six times. i came up behind her and made the move into first. i had just put myself into a very scary and dangerous position, but when i passed there was no response from her so i thought i might be able to hang on. however, i don't know where mary ann is...nerves return again.

splits 21 - 26.2:   7:22, 6:30, 7:06, 6:42, 7:02, 7:50 (.2---? don't know, i forgot to stop my watch).

curve around foothill which magically turns into 500 S. lots of downhill. i push the pace to try and build a cushion in case julie has a final 10k surge. turn onto 1300 east. downhill then a slight uphill onto south temple. i was running along a route i train on very regularly. both good and bad. good because i know exactly how far i have to go. bad because i know exactly how far i have to go. i maintained a good pace along south temple, but the final two miles i was really feeling it. going back through my splits i was surprised. i thought for sure my last mile was in the 9:00 range. shows how delirous i was. felt like i was getting nowhere. my legs were absolutely trashed.

 the last stretch along 800 S. was the hardest part of the whole race. i was more than spent. at one point i broke "the rule" and peered over my shoulder to see if anyone was in sight. all i could see was an empty road behind me. i relaxed. 1/4 mile to go. jogging it in. turned onto 900 S. and gave one last push, although there wasn't much there. i was cringing with each step (as seen in that wonderfully horrible snapshot). i saw my mom jumping up and down on the side of the road. hahaha. i couldn't laugh but i was laughing inside. she is the best.

crossed the line in 2:56:41. 8 seconds off my TOU time, so no PR today. my grandparents volunteer at this race every year, and this year they just happened to be working the finish line. i ran right into the arms of my grandma, who gave me my finishers medal.  i basically attacked her. i gave her and my grandpa the hugest hugs in the world, sweat and all. then i found my brother, my sisters and my mom. more hugs. a few tears with my mom. again, she is the best.

i don't have a whole lot more to say about this one. it was a tough race but i am very happy that i was able to hang on in the end. i lost all confidence in my abilitiy to complete the distance after ogden, and i think that is why i was so nervous going into this race. but it ended up working out just fine; no breaking.


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Comments(65)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

still very sore today. it's all in the quads. my back was also pretty stiff yesterday, which i found odd. it feels fine now. and everything else seems to be ok. 

i went on a long walk this evening. felt really nice. i also fixed my bike tire so that i can ride tomorrow. i plan to be running again on tuesday, but i will be keeping it short and easy throughout the week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 min. mindless bike ride around SLC enjoying some excellent music. it was too leisurely to be considered a workout, but it helped get the blood moving and work out the lingering soreness. 

i cut through liberty park on my way home. there were two guys with a small tanker truck and a triple-sucker-heavy-duty-power hose. they were "vacuuming" out the POPs. now THAT is a job. i always wondered what they did with those things after races, but i never thought about it too hard because really i didn't want to know. now i do. that is one truck that you don't want to see spilling on the freeway. 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

one more day on the bike. i am being a wuss about this recovery, but the lack of recovery between salt lake and ogden very much contributed to my downfall. i can't afford to lose training while nursing an injury, so i will not start running again until i feel fully ready. there really isn't any soreness left, i guess i am just being a bum for a few days. 

back at it tomorrow. 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles meandering with a mazy motion.

 name that poem....
 

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Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

motivation level: 2 (on a scale of one to one million)

many strange spasms, gripes and stabs in my legs this morning. i don't know what happened but maybe i overdid it yesterday. so i stopped early, but not before setting a slowness PR up sunnyside. i ALMOST wasn't even moving forward. i will try again tomorrow. hopefully the drive returns.


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Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

feeling much better today on all levels. good sleep and lots of it is what i will contribute it to.

moving day tomorrow. i just spent 3 hours packing up a uhaul trailer that i rented this morning. this will be a tricky move, because the trailer needs to be back to SLC by 9 AM tomorrow morning. but i can't move into my place in logan until tomorrow morning. so the plan is to get there at 5 AM, do a speed round unloading of the trailer, leave logan by 7 AM, and be back in SLC with time to spare. the ultimate trick will be to see if i can actually drive this thing. i have already had two backing up "episodes"...but no crashes yet. not to worry, i bought $8 worth of coverage.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
151.0030.2024.100.00205.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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