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Jog Days of Summer 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: 0.00 Month: 87.00 Year: 1872.00
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
236.000.000.000.00236.00
Walking Miles: 47.50Testers Miles: 20.00
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

Walking Miles: 3.00
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

14 miles. shadyside/piedmont.

Walking Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

y'all i ran one mile today.

there's a demon in my knee.

Walking Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the beltline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

track workout: 14 x 300m (100m recovery jog/walk)... :) 

57, 57, 57, 58, 56, 57, 56, 56, 56, 56, 56, 56, 55, 56

73 F / 71 DP / 93% 

Walking Miles: 3.00Testers 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
7.000.000.000.007.00

7 miles. piedmont to the beltline.

Walking Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles + strides

my goal for tomorrow is for my race to look like this (5:45, 5:49, 5:47, :36) and not like this (5:39, 5:57, 6:57, :46)

 

Walking Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: Jog Days of Summer 5k (3.107 Miles) 00:19:03, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

splits: 5:43, 6:37!, 6:42 (for 1.1)

not the splits i predicted yesterday, but this race was much hillier than i expected. on paper, the course looked like it would be challenging and rolly, but nothing too crazy. i expected and was prepared for the ~0.6 mile uphill stretch in the middle, but i was not prepared for the sustained uphill over the last half mile of the race + a cruel finishing stretch. 

that said, i feel like this was a good effort, and probably my strongest race so far in atlanta. the hills slowed me down, but i didn't completely lose power and splat to the ground as has been my style over the past year. i recovered quickly on the downhill sections and felt relatively strong throughout the race. today let me know i'm probably not in sub-18 shape yet, but i think i'm getting closer. my next opportunity to gauge will be atlanta's finest 5k in two weeks.

start line photo:

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. 12 laps on the active oval + beltline out-and-back.

Walking Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles around georgia tech.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

ATC workout at the active oval.

8 x 200m hills; 4 x 200m flat; 6 x 60m hills

200m hills: 36.96, 37.68, 38.13, 38.74, 39.12, 39.39, 39.27, 39.38 
200m flat: 35.06, 36.53, 36.88, 35.93

no splits for the 60s -- just focused on form. recovery for the 200s was a 200m jog; recovery for the 60s was a 60m leisure walk of pain.

note: this was done on a different hill from my past workouts -- the grade wasn't quite as steep so the splits are 1-3 seconds faster.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy + 6 pounds of carrots

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy + strides

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

ATC workout at the active oval:

4 x mile / 400m rec jog

splits: 5:57 (calibrating...), 5:46, 5:46, 5:42 

the workout was supposed to get faster with each rep, but that first mile ended up being overly conservative. i didn't want to start out too agressively and then bomb the last rep like i did a few weeks ago. still, it was too soft. i think part of it was that i was still half asleep. i got used to running at 9-10am over the last couple of months. there will be no more of that.

70 F/ 69 DP / 99% -- that's sweaty

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off

Walking Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with a 6 mile progression run.

1- garbage sidewalk square: 6:59

2- petite pet chateau: 6:38

3- edge of two urban licks: 6:31

4 - end of mirror row patio: 6:16

5 - mid building oak leaves: 6:06

6 - monroe starbucks: 5:59

the splits are based off of gmap pedometer's ultra zoomed in satellite view of the landmarks at each mile mark, so they aren't necessarily accurate miles...just rough estimates, but close enough. all i really needed was evenly spaced checkpoints to make sure i was actually progressing. 

overall time/pace: 38:33 / 6:26

am/pm: 8 miles of walking; lots of errands

Walking Miles: 8.00Testers 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
6.000.000.000.006.00

6 ez

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy + strides

today i rode the bus with a bag full of gravy. what's your job like?

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

ATC workout at the active oval: 8x800m/400m rec jog

target splits: 2:48-:52 for 1-6; sub-2:42 for 7-8

actual splits: 2:50, 2:43, 2:46, 2:43, 2:43, 2:44, 2:41, 2:41

i once again struggled to find the right effort for the workout. i wanted sub-2:40 on the last two, but i didn't have enough left in me. i haven't yet found a good groove on the oval. it's a different beast from the track -- not necessarily in a bad way, i just find it harder to keep the pacing even. that said, i think running one big loop is actually a bit easier for me mentally. 

the best part of this workout: the oval was flooded at the ~700m mark, so the final stretch included a water-mud pit obstacle. two choices: leap over it (nope) or splosh through it x 8. my shoes are very dirty now. 

73 F / 72 DP / 97% 

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 ez

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy + strides. i ran the 5k course to check things out for tomorrow. there are a couple of small rollers, and there's a more significant uphill near the end (~2.7 mark; 4% grade). otherwise it's a pretty smooth sailing course. atlanta's finest! 

so now i know what i'm up against -- no surprises or excuses tomorrow. i really want to see a sub-18:30. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Race: atlanta's finest 5k (3.107 Miles) 00:17:54, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

splits: 5:41, 5:42, 6:02, :28  

i liked this course -- probably one of the least hilly road races in ATL. it was definitely an easier course than two weeks ago. this is my first race result that i'm happy with in over a year, and a first for atlanta. i think i'm finally used to running in humidmuck...it actually wasn't too bad this morning (74 F / 68 DP / 80%)

10 min tempo @ ~6:00 pace after the race; 2 cool down miles.

top six times for the women: 16:33, 16:40, 16:53, 16:54, 17:27, 17:30 -- four under 17!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy with james. shadyside/ponce.

Walking Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. beltline/piedmont.

the ATC is taking a group out to boston for the tufts 10k on october 12th, and i learned over the weekend that i will get to go. the race serves as the USATF women's 10k championship. i'm really looking forward to it. it should be agreat opportunity to run a decent time at this distance (my 10k bar is set very low, joe). <:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

ATC workout at the active oval:

5 x [475m hill; 100m jog; 500m flat; 100m jog]

this workout was evil.

hill splits flat splits
1:43 1:30
1:42 1:30
1:40 1:29
1:43 1:29
1:42 1:31

this felt nice ---> 63 F / 61 DP / 94%

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off.

2 mile walk, xtreme stairs, pushups

Walking Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ATC workout at piedmont park:

8 mile tempo run (target 6:00-6:15)

splits: 6:11, 6:31, 6:02, 6:31, 6:04, 6:15, 6:09, 6:00 (for 0.89)

average pace: 6:18

route: two piedmont loops, four active oval loops, one piedmont loop in reverse

72 F / 70 DP / 95%

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy on the beltline

pm: 6.5 miles walking

Walking Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 with james, druid hills loop.

Walking Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy, peachtree

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
236.000.000.000.00236.00
Walking Miles: 47.50Testers Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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