dome ain't got no roof

Highland Fling 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: 15.00 Month: 81.50 Year: 2532.90
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: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
261.5010.003.000.00274.50
Saucony Virrata Easter M&M's Miles: 197.50Kinvara3 Detroit Lions Miles: 26.00Red Slime Miles: 28.00Kinvara3 Chewy Spree Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

biked/traxed/biked to work and back today. i remember now why i don't do this regularly. the trek from the trax station to my work in draper is very unfriendly for cyclists...no way around it. 

ran 5 miles after work.  

Saucony Virrata Easter M&M's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. JAFAJA run. adam (acorn) came this morning and now the acronym really rolls off the tongue. i felt good through the first 7 miles, then my legs started feeling very fatigued and i fell off the back for a bit. although i do have the "i'm still recovering from a marathon" excuse, it doesn't work with this group because two of them ran the same marathon and another one runs a marathon every day (i won't name names). 

fritz has cool slippers.  

Saucony Virrata Easter M&M's Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop -- about 53% of it was with james. he dropped me around 17th south, but i caught back up to him at a stoplight. then we ran together for a few more miles before i split off to take the easy route home. my legs still feel very tired.

highland fling 5k tomorrow. it will hurt. 

Saucony Virrata Easter M&M's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Race: Highland Fling 5k (3.107 Miles) 00:19:31, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

james is out of town this weekend, so i decided to venture off into utah county to say hello to my mother and run the highland fling 5k. i have a loooong history with this race, dating back to the age of six when i first started competing in the kid's half mile race. i ran it every year for five years, at which point i was no longer eligible to compete because my feet were too big. 

i finally decided to brave the 5k distance when i was 13. i ran it with my dad and he basically had to drag me through it. even so, i discovered that i enjoyed running more than i thought i would, and i continued to run this race every year until i graduated from high school. it was fun to come back today and run it once again. the course is still the same and is very similar to draper days -- a flat square with a mean, gradual uphill in the last mile.

my legs have been feeling drained and lifeless all week, so i wasn't expecting too much this morning. it was just nice to get some faster miles in and feel at least somewhat alive again after nearly two weeks of down time and very slow running. 

Kinvara3 Detroit Lions Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM1: marathon!

AM2: nap.

AM3: ran with jake and andrea around liberty park and along 600 east. 

Saucony Virrata Easter M&M's Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

liberty park.

Red Slime Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

sunnyside up.

Saucony Virrata Easter M&M's Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

emigration market. 

Saucony Virrata Easter M&M's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

jordan river parkway at noon on my [extended] lunch break. it was very hot, to the point where i had to sport the sports bra look. i only do this on very rare occasions [navelphobia].

Saucony Virrata Easter M&M's Miles: 8.50
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. 

MORE project 5k tomorrow. i ran the course yesterday so i don't think i will get lost this year.  

Saucony Virrata Easter M&M's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Race: MORE Project 5k (3.107 Miles) 00:19:32, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

one second slower than last week. 

Kinvara3 Detroit Lions Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. slc half course.

Saucony Virrata Easter M&M's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

late evening run to the store.

Saucony Virrata Easter M&M's Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

sunnyside up.

Saucony Virrata Easter M&M's Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

emigration market loop. my runs keep getting earlier as work keeps getting busier. things came to a full boil yesterday. oh my. 

at the risk of being too boring, here are two interesting things for today: 

item of interest #1.  item of interest #2.

Red Slime Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. tanner park death loop with james. we skipped out on the group run this morning because i have been operating on very, very little sleep and today was my chance to somewhat remedy that. also, group runs just aren't the same without andrea -- she is our guide! we'll all get back to it soon enough. everyone is going to be healthy in the fall! 

this was a good run for both of us this morning. we averaged 7:49 for the whole run, which i think is decent for the amount of hills and climbing over the first 8 miles (relentless). we both picked it up on foothill and finished out the last 5 a bit faster: 6:48, 6:38, 6:28, 6:12, 6:02. of course all of these splits are deceiving since we were running down foothill and sunnyside, but the effort was there. james says the flat equivalent pace would be 30 seconds slower, which sounds about right. 


Saucony Virrata Easter M&M's Miles: 14.00
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. westminster loop. my typical friday routine is a 10 miler, but i'm cutting back this week to see if it makes a difference in how i feel tomorrow (dart challenge 5k). 

PM: bike ride around town. i stopped at the london market to stock up on mcvities digestive biscuits (the UK's version of the graham cracker -- although it's not a cracker, it's a cookie -- but it's called a biscuit. biscuits are also scones, crisps are chips, chips are fries, and crackers are explosive christmas dinner toys stuffed with jokes, metal puzzles, and paper crowns. quiche is quiche). 

for tomorrow, the ideal would be to meet or beat my time from last year (18:32). this would be a good feedback point and would let me know i'm on track for TOU. it would also mean a full minute drop from last week. that seems kind of ridiculous, but at the same time i feel like i should be able to run an 18:30 5k right now. i was pretty confident i could run in the 18:40's last week, but it didn't happen. if tomorrow goes like the last two weeks, i may have to revise my goal for TOU. based on my recent race times, sasha's predictor puts me at a 2:55:55. 

Red Slime Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Race: Dart Challenge 5k (3.107 Miles) 00:18:40, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

dart challenge 5k this morning. in my opinion this is one of the best and most competitive 5ks in the state. it's full of budding cross country stars and former davis high standouts, and it's all organized by corbin talley (he has it down!) 

predictably, the race starts out fast. it's a skinny elbow-throwing fest for the first 100m and the energy is high and intense. my race was very similar to last year -- i went out a little too fast and then faded at the end. my first mile was 5:48 (compared to 5:50 last year), followed by a 6:05 and a 6:07. my legs felt very drained and in the last mile i realized my arms were aching because i was pumping them so hard to compensate for the lack of leg power. 

stefanie talley came in first, with natalie haws in second. i'm happy with the result of the race, as i feel like this is where i should be right now. last week's race left me feeling concerned that i had really derailed myself by running des news, but after this week i feel like i'm coming back into form for TOU. i didn't run quite as fast as last year (0.715% slower), but the time is within range of where i should be at this point.

TOU is four weeks from today. more accurately, it is 27 days, 16 hours, 53 minutes, and 13 seconds from right now. i'll be pacing 1:30 at the TOU half next weekend, followed by a 22 miler in two weeks, and then the layton classic 5k one week out. i will have to see how these next few weeks go, but i'm going to stay focused on my goal of sub-2:50. 

Kinvara3 Detroit Lions Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles. ran the first 14 with james up through sugarhouse/millcreek, then finished the last four around liberty park. 

Saucony Virrata Easter M&M's Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. i kept my left eye closed throughout the run so that i could continue sleeping. i had nice dreams about a raccoon and a very wet, rotting, temporary sidewalk. also, KFC is having a sale on rootbeer and cake. 

Saucony Virrata Easter M&M's Miles: 9.00
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

11 miles on the jordan river parkway with devra. we discovered that we work right across the street from each other. how awesome and convenient! 

this was a great run -- i always welcome the company and devra is a lot of fun. she is very positive and has a lot of experience with the sport. she has some great insights about training/racing and i find her approach very refreshing. she loves to compete (and she competes well), but she doesn't take herself too seriously. i needed this run today. i've been so caught up/bogged down/whiny with work stuff and this gave me a solid 90 minutes away from all of that to just chat and enjoy things. 

i caught a total of six bugs in my face sweat.  

Saucony Virrata Easter M&M's Miles: 11.00
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

6 miles. sugarhouse 10k loop. 

Kinvara3 Chewy Spree 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
7.000.000.000.007.00

7 easy -- ran the first 4.5 with james, cautiously. things weren't great so we stopped and walked home. i finished out the mileage around liberty park. 

Saucony Virrata Easter M&M's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0010.000.000.0017.00

straight from the race instructions flyer: "you'll be sharing the road with other motorists, and some of them are armed hunters -- seriously, it's opening day of the bow hunt!" 

this morning i copped out of racing and was the 1:30 pacer at the TOU half with chad robinson. we came in at 1:28:59 due to a string of too fast miles down blacksmith fork canyon (with a very favorable tailwind). we ended up jogging the last mile in to slow the pace down, and we still missed the target. we really needed james there to ensure we were precise. 

splits: 6:38, 6:39, 6:29, 6:37, 6:30, 6:23, 6:29, 6:46, 6:56, 6:45, 7:01, 7:32, 7:26, :44 

i didn't race on purpose today, as i was worried that an all-out effort might be too much for me right now. i thought it might take me too long to bounce back, and the marathon is the goal. however, i thought running part of the course and getting some faster miles in during a long effort would be beneficial, so the pacing option worked out perfectly. if conditions (and how i feel) are similar for the full as they were today, i'll be very happy. it was nice to run along the course and measure what the effort was feeling like for the pace. i think i can drop 10-15 seconds pretty easily in those canyon miles -- the pace will be comfortable-turning-uncomfortable, but that is what it will take to break 2:50. 

i know sub-2:50 seems laughable based on what i've done this year, but i'm going to try and pull it off. there are magical wood nymphs on the TOU course -- i think that will help. 

Kinvara3 Chewy Spree Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. james came along on his bike (i was running slowly enough that his HR never went above 100). he got a flat tire about 1.5 miles from home, so we had to stop and walk the rest of the way. i may double tonight to make up the mileage...aiming for 70+ this week. 

Saucony Virrata Easter M&M's Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy after work. 

i painted our deck on saturday night and apparently i tweaked something in the process. my back and right hamstring are amiss -- i'm not really in pain, but the tightness is enough to cause a hitch when i run and that is not really welcome right now. i guess i'm getting old. 

Saucony Virrata Easter M&M's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside up + guardsman extension. i had to run this pretty quickly because i added in an extra mile and i also woke up 20 minutes late...

i'm considering running (not racing) the wildcat half this weekend as part of my long run. it's a circuit race and the course looks interesting (better than the JRP). i was looking at the circuit results last night and right now i'm being crushed. i've only been credited for running one race because my USATF membership is under allie scott and my race results are under allie moore. whoops. i've contacted the people behind the "contact us" form, so hopefully it gets sorted. the name change process never ends, i'm finding out. 

Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am: 8 / pm: 4 

Saucony Virrata Easter M&M's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

ten and a half.  

so...no wildcat half marathon this weekend. i can't justify the $55 entry + gas for a training run, and i think it has the potential to hurt more than help at this point. i have a JRP run planned that will allow me to structure the run how i usually do it, and compare like with like. 

it appears TOU is going to be very, very competitive this year on the women's side. cynthia fowler, janae richardson, and stefanie talley should all be there (and who knows, probably others!) this should really help push me to my absolute limits, and i'm hoping the deep field translates to faster times for everyone. i'm really looking forward to it.

Saucony Virrata Easter M&M's Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

sugarhouse. 

Saucony Virrata Easter M&M's Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
261.5010.003.000.00274.50
Saucony Virrata Easter M&M's Miles: 197.50Kinvara3 Detroit Lions Miles: 26.00Red Slime Miles: 28.00Kinvara3 Chewy Spree Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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