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Minuteman 5k Shortcut Version

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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: 75.50 Year: 1860.50
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
221.004.004.007.00236.00
Blue Crocs Miles: 25.00Red Slime Miles: 26.00Brooks Launch Purple Pineapple Miles: 7.00
Night Sleep Time: 133.25Nap Time: 0.00Total Sleep Time: 133.25Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - walked 2.5 miles

PM - walked 2.5 miles 

in total i walked just over 20 miles this past week. probably lame to say that on a running blog, but i think it helped a ton with recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. 7:50 average. 3 loops around sugarhouse park. felt much better than my run on saturday. 

the plan:

week 1: reverse taper ~40 miles

weeks 2 - 4: 50-55 miles (5K race week 2)

week 5: 70 miles 

week 6: ~55 miles (5K race)

week 7: ~40 miles (taper week/race)


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. ran the route that i used to call allergy loop. now it's just overgrown sidewalk loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

8 miles. sunnyside up loop again. made it to foothill in 45:16. i will try to beat that next time. this will give me an incentive to push it more on the hills. ran the last mile in 6:21. total time for the run was 1:03 / 7:53 pace.

delicious nectarines for breakfast. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

i heard  9 10 was the new 8, so i ran 11 miles. 7:48 average. it was a good climb up 39th south to wasatch blvd., then a nice downhill ride back home. a little rain, a little wind, a little sun.

the visual aid:

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around liberty park. 7:40 pace.

i registered for TOU this morning. now i just need to stay healthy and motivated.  : /

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.002.002.0012.00

12 miles. 7:27 average pace.

ran 6 miles up emigration canyon and then turned around and started a downhill tempo. the last time i did this workout i ran the downhill close to all-out. i wanted to keep the pace more controlled today.

the sad part about this workout is that my pace was much slower today, but i was putting in more effort than last time. the last two miles felt 90% awful. splits: 6:32, 6:19, 6:11, 5:55, 5:53

looks like my week off did more harm than good. it is a bit depressing to see that my fitness evaporated so quickly. here's to hoping it comes back soon. 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. slow. it finally got semi-light in the last mile. compare that to june, when only my first mile was in the semi-dark.

foothill checkpoint: 46:29


Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. 1:26:00 exactly. 7:48 average. water wheel loop. this is a very hilly route with sustained uphills and steep downhills. i enjoy the variety.

this is an insane week work-wise. i worked 17 hours yesterday, 9 of them on my feet. it's just a crazy time of year trying to register students for their fall classes. i can't say that i am not enjoying it; it's just very draining.

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. someday garmin will invent a device that doesn't die on you mid-run, or at least a smarter device that remembers to recharge itself. 

foothill checkpoint: 44:55

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. 7:38 average. sunnyside down - abbreviated version. i wore gloves this morning. 

minuteman 5k tomorrow. most likely it will be very ugly, but i am excited for it. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(13)
Race: Minuteman 5k Shortcut Version (2.88 Miles) 00:17:35, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

we all played follow the leader this morning and ended up running .2 to .25 miles short of a 5k. the leader of the race took an early turn on the loop course, and naturally, everyone else followed him. i looked at my watch when i crossed the line and just started laughing. something was up. confusion galore.

so, now to backtrack. i picked up james at 6:40 and we made it to sandy by 7. we got in a nice warm up and discovered that it was not going to be an easy course. i love running flat 5k's, but i think i like hard and hilly 5k's even more.

about 10 minutes before the start, i saw lily! the one and only. she is super friendly and it was great to finally meet her. we lined up at the start and waited for the gun  siren  ready, set, go loud, booming, heart-jolting cannon that came out of nowhere. it was a good jump start for my heart rate.

the course had a short but significant hill at the beginning to get out of the stadium parking lot. i started out too fast for the hill and it took me too long to recover once it flattened out. then the course turned down state street and there was a good downhill where i tried to surge and make up ground. my legs felt really tight and i was very thirsty and hungry. great.

the second mile was flat for the most part, but very short. i was surprised to see that the leaders had turned when they did, as i thought the course went out longer. turns out i was right, but at time i just figured they knew what they were doing. i followed and so did everyone else. 

the third mile was wonderful. there was a long uphill into the sun and my legs felt nice and sour. i passed red shirt girl (jenny?) at the base, so my main focus on the hill was to maintain that position, which was now 6th place. the last portion of the race turned onto a quick downhill, followed by a short, gradual incline to the finish. i ended up holding off jenny, but she was very close behind me. much closer than i thought. i finished in 17:35. riiiiiiight.

so obviously the times were off (winning time for the females was 16:11, i think). that was run by [name-dropping time] amber andrews, followed by stefanie talley, sariah long, emily jameson, mary ann schauerhamer and then me. so, quite similar to draper days. 

cooled down with james and lily. then we ate some delicious (and apparently inexpensive) apples. they were also giving out free chik-fil-a, but i passed on that one. i can't believe it. i have heard/seen more of chik-fil-a in the past week than i have in my entire life.

then i went to work smelling like race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 7:40 average. three loops around liberty park with a lost dog following me half the time. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8.05 miles (the .05 was just for jun).  sunnyside up. 

my entire run was in the dark today. normally i don't feel unsafe when i run, but for some reason i was spooked multiple times on this same route last tuesday. so today i decided to bring my pepper spray along. it's been awhile since i carried it with me, but i felt much better being armed and dangerous. 

foothill checkpoint: 47:43

Night Sleep Time: 5.75Nap Time: 0.00Total Sleep Time: 5.75Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. water wheel loop. tough run - energy levels were a bit low. 

the time has come to retire my shoes - nike free and brooks launch. both pairs are dead.  what's next?

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

8 miles. sunnyside up. 

inspired by sasha, i decided to run in crocs this morning. i wore the rx relief model (no holes in the top) with the rx silver insoles. i wore socks, too.

 

overall, the run was much more successful than anticipated. i thought the crocs would feel clunky and cause my form to be sloppy. it was actually just the opposite. the ride was very smooth and controlled. they also feel lighter than the nike frees, as the (lack of) weight is distributed more evenly throughout the shoe rather than having the bulk of it coming from the soles. i also like the fact that the tops of my feet were not "strapped in" underneath shoe laces. 

my foothill checkpoint today was 44:30, compared to the 47:43 which i ran on tuesday in the brooks launch. i recognize that many factors go into this time, and i am sure there was a psychological effect coming into play here, as the "product test" caused me to be much more aware my pace and form. i was definitely putting in more effort today than on tuesday. i guess the significance of the time difference is that it proves i can run normally in crocs. even if i can't prove that they speed things up, it is apparent they don't slow things down. 

i ran the last mile in 5:58. i felt smooth the whole time. proof they they can be functional for me even at 5k race pace.

cons: running uphill. i could not get up on my toes at all; the shoes would just drag. the toebox is very wide and then tapers down toward the midfoot, which is just the opposite of a running shoe. the other issue is water. this is actually a pro and a con. i stepped in a few puddles, at which point the rubber shoes became very squeaky and annoying. the good news is that they dry very quickly, and even with the holes in the toebox, my socks never got wet. they also look pretty ridiculous.

conclusion: i can definitely see myself running in these shoes 2-3 times per week with no ill effects.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles very easy. millcreek loop. this run included lots of sidestepping and hurdling moves in order to avoid the numerous puddles and globs of mud leftover from yesterday's monsoon. the attempts were futile.

 46:33 / 7:45 pace

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. 7:43 average pace. adventures with lily loop (aka expansive/expensive mapleton loop). 

we met at 6:30 am at mapleton jr. high. the wind was fierce and it was mighty cold. i wore gloves. we started out on the run just before 7:00 and ran 11+ miles around mapleton. at mile 6 we went up a good hill with a llama hanging out at the top. from there, we found a nice rolling path with some awesome scenery -- great views of both the mountains and the valley. a large iron gate eventually forced our turn around, so we headed back to the finish line of the hobble creek half. 

we thought we were cutting it close, but it turns out that the race started late, so we had plenty of time to stand and chat and hear sales pitches from the winder dairy guys. then we headed over to the finish line on the grass to watch the runners come in. it was so fun cheering in lindsey and nan. they both ran excellent races (i am not going to spoil the results). they both looked great  -- such strong and talented runners. absolutely phenomenal performances.

after watching a few more of the men come in, we headed over to the finisher's area to congratulate lindsey and nan. saw jeffL briefly (nice job!) and then took off again on a 5 mile cool down with nan. we ran backwards on the course for a bit (found the headwind again), then went up a random road for another mile before turning around and heading back to the park.

after that we just hung out in the grass and waited for the awards at the "lost and found children" gazebo. then lily and i ran back to the jr. high to finish off the day's mileage at 17.

other than the nasty headwind at the start, the morning was perfect. lily is hilarious. i am always surprised at how fast the miles go by while running in the company of others. and it's always great to see nan and have the opportunity to run with her.

my only regret for the morning is that i never got to meet michelleL. next time! 


Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. hogle zoo loop via wasatch drive. dead garmin. crisp morning. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop under a lovely full moon. wore crocs again this morning. 

Blue Crocs Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.001.000.0011.00

11 miles on a beautiful, clear morning. water wheel loop. hillsĀ³.

total time: 1:23:32 / 7:35 average.  last three miles: 6:48, 6:38, 6:12. i need to do this more often. TOU is fast-approaching.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.001.008.00

8 miles. sunnyside up loop. kept a good pace up the hills and finished in 1:00:19 / 7:32 pace. last three mile splits: 7:00, 6:21, 5:51 

i wore a new pair of crocs -- bright red and uglier than ever. they feel great though. the inital "test" crocs were 2+ years old, so i wanted to run in some new ones to compare. i will run long in them on saturday, and if all goes well, i will wear them in TOU. 

 

Red Slime Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. brickyard loop. it was really warm out this morning. felt wonderful.  7:36 average. 

Brooks Launch Purple Pineapple Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

long run with RAD, cal and annette. we started at about 5:45 am. it was supposed to be 5:30, but i was late because i hung around at the fishing pond instead of making my way to the actual parking lot near the trail. i even looked it up last night, and i still got lost. eventually i realized i was in the wrong spot and crossed the road where i saw cal and RAD heading out. i joined up with them and we ran an out and back mile and then met up with annette and ran south on the JRP until we hit the turn around point at mile 10. we stopped briefly for water/gatorade that RAD had stashed (thanks!) and then headed back north on the trail for the final 8 miles. 

it was a beautiful morning out. i am glad the weather cleared up, as last night i was preparing myself for a very wet and windy run. it was great to meet cal and annette, and overall the run was lots of fun. my favorite part was when RAD was telling us haunting skunk stories as we made our way down the dark trail with skunk stench wafting from the bushes. 

average pace 8:48.

Red Slime Miles: 18.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

this run will be inducted into the ''most adventurous/ridiculous runs'' hall of fame. what a joke! 

when i headed out, the skies were clear and the air was cool. there was a spectacular lightning storm going on out to the west. i figured i would be fine, since my route would take me south and then east. it appeared the storm was moving north and staying west.  so off i went...

the lightning was incredible. it was lighting up the whole sky, yet it was still far enough away that i couldn't hear any thunder. so i continued on...

the gentle breeze i had been enjoying suddenly picked up into a rather strong crosswind. then little raindrops started to fall, and the smell of storm filled the air. finally, i heard the low rumblings of thunder. that ultra-intense lightning storm that i had been enjoying was suddenly looming over my head. i turned around immediately and picked up the pace as i headed for home.

the wind grew stronger and the rain picked up rather quickly. so did my pace. i went down into a dip in the road just past the I-80 underpass (why i didn't stop and seek shelter there, i don't know). i made it right to the middle of the dip in the road and was about to head up the hill when dime-sized hail started pelting me from all angles. the sky lit up again with a loud crash of thunder just after that. i realized at this point that i might actually be in real danger, so i stopped. i sought shelter under a small, flimsy tree. it just seemed too risky to try and make it back to the I-80 underpass, even though it was only 100 or so yards away.

i actually used the lightning survival skills that i was taught back in elementary school. i was in the middle of the dip, so i was at the lowest possible point i could have been. check. i crouched down on the balls of my feet and covered my head (mostly to minimize the blows from the pelting hail). and i waited.

the hail finally stopped, but this storm was far from over. now it was time for the monsoon-like rain to take its turn at torturing me. it was coming down like crazy, and because i was stationed at the lowest point in the dip, it of course began to fill up. there was water flowing around my feet like a river (not kidding). then my garmin went haywire and wouldn't stop beeping at me. i was having a ton of fun.

eventually a lady driving by saw me drowning underneath the tree, and she so kindly stopped and offered me a ride. so sweet of her. i didn't think twice about taking her up on the offer. i was only about a mile from home, but the storm was just too dangerous to take my chances. it was actually just as scary driving in her car as it was being outside. the rain was coming down so hard that visibility was somewhere around 0%. on top of that, her windshield was rather fogged up, and we were both having a super hard time seeing the road. we nearly hit a few curbs and parked cars. ridiculous!

she was heading up to the U of U, so I had her drop me off about a block from my house so she didn't have to get turned around in the storm. as soon as i stepped out of her car, i was sprayed in the face by someone's sprinklers. thank you. i needed to cool off a bit.

i took off down the street as fast as i could go, as lightning crashed all around me and i splashed through puddles that were ankle deep. when i finally made it home i looked like i had been sprayed with a fire hose. drenched x 2.

i took a hot shower and ate breakfast, and by then things had cleared up. i couldn't get back out to finish my run because i had to go to work, so i'll have to get the miles in later. i work until 9 pm, so this might be tricky.

i'm thinking i should have just slept in this morning.

********

update: i was able to postpone going into work, so i headed back out a bit later to get in a few more miles. i ran two loops around sugarhouse park. teena drove by when i was on the second loop, and she was kind enough to stop and say hi (maybe she recognized me by my shoes?) i wished i could have run with her, but i had to get to work. next time, teena!

i wanted 11 miles this morning, so i will have to find a way to make this up throughout the week. this week i was supposed to hit my 'peak mileage' before TOU, and it has already been dealt a minor blow.

Blue Crocs Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

happy august 31st. 

 9 miles. sunnyside up loop + 1 mile extension. slow and easy. finished the run warm, dry and unscathed. good.

Blue Crocs Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.004.004.007.00236.00
Blue Crocs Miles: 25.00Red Slime Miles: 26.00Brooks Launch Purple Pineapple Miles: 7.00
Night Sleep Time: 133.25Nap Time: 0.00Total Sleep Time: 133.25Weight: 0.00
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