dome ain't got no roof

Beat Beethoven 5K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAllie's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20052006200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Personal:

there is a belgian waffle mix sold at williams sonoma called "bellegem" and the waffle lady logo drawn on the canister is me. 

you can't deny it

 

Miles:This week: 52.00 Month: 135.00 Year: 675.00
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: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.3036.204.003.00227.50
Brooks Launch Purple Pineapple Miles: 45.00Red Slime Miles: 60.00Nike Free Hyper TR Miles: 71.50Blue Crocs Miles: 8.00Nike Free II Miles: 35.00
Night Sleep Time: 152.50Nap Time: 0.75Total Sleep Time: 153.25Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles. water wheel loop. 7:46 average. it was a lovely morning, and a bit warmer than yesterday. i felt sluggish for the first 4+ miles, but somehow snapped out of it and felt really good for the next 6. then i fizzled out and ran like a slug the rest of the way home.

Brooks Launch Purple Pineapple Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

10 miles. 7:44 average. ran my usual sunnyside up loop, extending it slightly by running up to the U of U campus and then back home via foothill blvd. picked up the pace for the final four miles: 6:52, 6:37, 6:22, 6:18.

Red Slime Miles: 10.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. 7:39 average. first run in my new nike free hyper TRs (per bonnie's recommendation). great shoes. 

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.002.000.0022.00

this morning i had the wonderful opportunity of both meeting and running with michelleL. we met up at the 3300 south trailhead to the jordan river parkway and ran south on the trail for 10 miles. just as we started the run we ran into paul (riverton paul), and he ended up joining us for most of the run. i always find myself running next to him in races, but we have never actually talked much, so it was fun to run with him and get to know him better.

the trail stayed nice and cool for the most part, even as the temperatures started heating up. we sped up for miles 18-20 to give us a nice "fast finish" -- this was something i knew i should do but was somewhat dreading. i am glad michelle was there, otherwise i probably would have wimped out.

splits were: 6:21, 6:35 and 6:17.

my legs were really feeling it by the last mile. with a quarter mile to go, i was totally done, but michelle really pushed the pace here and kept me going to the end. that was one long quarter mile, but it felt oh so good when it was done.

we cooled down for two more miles and then called it a day. i'm so glad i could finally meet michelle. she is someone whom i have respected and admired ever since i joined the blog -- a top-notch athlete and person. it was yet another great morning running with great people.

total time: 2:41:27 / 7:18 average pace

Nike Free Hyper TR Miles: 22.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i got to meet bonnie today! we walked a few loops around sugarhouse park, just chatting and enjoying the weather. so fun! bonnie is awesome. what a great weekend. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

busy morning, so a PM run. 10 miles. millcreek loop. what a perfect day out -- i was sad when this run was over.

i was planning on running the onion days 5K this morning, but too many other things got in the way. it's probably for the best though, since i could tell on my run this afternoon that it would have been one sluggish race. i don't have any lingering tightness or soreness from saturday, but my legs were just plain tired.

i may do a 5K this coming saturday (unwise?) or i may do my emigration canyon workout on wednesday. still trying to decide...

*big congrats to nan on her great race this morning!


Nike Free Hyper TR Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.75Total Sleep Time: 7.75Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. 

i know it is too far away to predict with any amount of accuracy, but the 14 day weather forecast is showing "cooler with brilliant sunshine" for TOU. wow. hope it's true. 

Red Slime Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

11 miles. water wheel loop. 7:42 average. miles 8 -10 @ MP: 6:38, 6:33, 6:47 

this is definitely one of my favorite routes. the arrow reveals the location of the water wheel. there is also a drinking fountain there that offers some of the best water ever.

Brooks Launch Purple Pineapple Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. wicked wind. but it was warm out, so no hard feelings toward mother nature this morning.

Blue Crocs Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

another 8-miler this morning. millcreek loop. i've been back and forth all week about whether or not i should run a 5k this weekend, and i finally decided to just do it. should be fun. maybe. 

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(21)
Race: Beat Beethoven 5K (3.09 Miles) 00:18:24, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

i am convinced that the world is against me when it comes to running a 5k for a legit time on a legit course. all i want to do is break 18 minutes on the road. i really thought today was going to be the day...

in sum, the race was a fiasco. fun, but a fiasco. but i sort of expected it to be that way -- i picked a very small 5k in pleasant grove because the course appeared to be unaided and accurate. that is really all i was looking for. i saw catherine and eric (aka faceless ghost) at the start. we were all in for a fun morning.

it ended up that the course was not marked in any way and there were multiple street crossings sans traffic control. it is a good thing i was wearing my bright crossing guard colored shirt, because i was forced to be my own traffic director at multiple times during the race. at one point i literally put my hand out in front of a truck and pointed to my bib number as i crossed the street. he was totally annoyed at me, and he had every right to be, but what else was i going to do?

i ran completely alone for the most part. eric and another guy went out fast and i lost sight of them on the turns. luckily there was a guy close enough behind me that knew the course and shouted at me when i went off course. in total i made two wrong turns and had to come to a complete stop twice to wait for cars, totally shattering my rhythm and momentum. at the finish, i turned up the wrong street and couldn't see the finish line anywhere. i yelled out to a lady (who oddly enough was cheering me on), and asked where the finish line was. at this point she stopped clapping and told me i was on the wrong street. ha! perfect. i rounded the next corner and saw the finish clock at 18:14 and was very surprised. i didn't have much of a kick -- by that time my heart was no longer in the race. i was just confused and stressed [i was seriously concerned for the safety of the runners -- the lack of traffic control was quite dangerous].

even with the wrong turns, the course was within .01 of being the correct length, so i will take it as a PR. however, i am left wondering how much faster i could have gone if i didn't have to make the multiple stops and awkward, momentum-crushing pivots on the turn arounds. i will never know exactly how much time was lost for that, so it looks like i am again left with some unfinished business in the 5K. it never ends.



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(31)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. i had to adjust my plans this morning due to an unexpected change in my work schedule. i originally planned to do a bit of track running, but when i got there i quickly realized that it was too dark and i was spooked. so i stuck to my usual, well-lit, sprinkler-laden route. 

legs are feeling taperish, with odd pains in my left right left right shin and a phantom throb in my left quad. 

Red Slime Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running today. my tuesday schedule at work is long and hectic, so i planned in a day off from running to get a bit more sleep. 

 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

met up with adamRW this morning and joined him on one of his commute runs up to the U of U. it was nice to run with someone to help calm my nerves a bit a take my mind off the taper. i appreciated his words of advice and encouragement about the race. it was a very nice run.

we ran up to foothill, looped around to guardsman and then headed our separate ways when we reached sunnyside. i ran the last two miles with 8 x 1 minute on/1 minute off. paces ranged from 5:52 - 6:10. 

6.8 miles total. i usually like to finish out a run on even mileage, but i am saving the .2 for saturday.

Nike Free II Miles: 6.80
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy in sugar house park. 

Nike Free Hyper TR Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

slept in. ran one loop around sugar house park. legs are alive.

Nike Free II Miles: 2.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(23)
Race: Top of Utah 2010 (26.2 Miles) 02:51:11, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

splits: 6:25, 6:30, 6:26, 6:28, 6:35, 6:24, 6:30, 6:21, 6:23, 6:27, 6:27, 6:27, 6:20, 6:15, 6:11, 6:25, 6:25, 6:25, 6:33, 6:41, 6:32, 6:53, 6:59, 6:53, 6:48, 1:27 (.2) 

first half: 1:24:20  second half: 1:26:51

now, for a lengthy account of the race: 

the morning began with a breakfast of two bananas, after a useless night of sleep. 1 hour of race nightmares -- useless. i arrived at the bus loading area around 4:30 am and was able to get on one of the first buses as planned. i was pleasantly surprised to see stacie and lysa get on the same bus in a seat just ahead of me. it was wonderful to meet them. we chatted with some of the other people around us, including some super funny women from ephraim. they told me they were going to shoot me with darts if i was showered and back at the finish line before they were done. seriously. that was my first experience of being threatened on a marathon bus. their jokes were entertaining and it was helpful to have that distraction. the bus ride was rather long -- somewhere around 26.2 miles -- and as things quieted down a bit, i started feeling very nervous. and sick.

i got in a quick POP stop before the big lines formed, then walked down to the giant heated tent where i magically found lily and julie. it was standing room only inside the tent, and super stuffy. we stood in there for a bit to keep warm, but soon discovered that the lack of fresh air may be detrimental to our health. we decided to head back up to the POPs for one more round before heading to the start.

it was fun to see so many bloggers at the starting line, and it was also fun to throw all my warm-ups into the clothing bus and stand in the freezing air in shorts and a singlet. it was cold. i was super nervous, and started feeling pukish just in time for the pilgrim gun start (nan's favorite).

the plan was to go out at 2:50 pace with scott ensign. i immediately lost him in the first mile, as my stomach completely cramped up. i just felt gross. i think it was all the nerves, combined with the cold and lack of warm-up. my body didn't like the sudden 6:25 mile under those conditions.

i hung back for a bit, hoping to regroup. it was definitely not a good sign that i was feeling so terrible after only one mile. i was worried that i was in for a long day. but things started to feel better as i warmed up and found a rhythm. i could still see scott up ahead, with the first woman (maika carlsen) just behind him. she eventually caught him, and they ran together for a couple of miles. at this point i was running just behind paul's posse, trying to hang with them as much as possible until i could shake the stomach cramps and the numbness in my extremities.

i started feeling better and better as time went on, and i realized that scott and maika's gap was not increasing. i pushed through a water station and slowly caught up to them over the next half mile or so. it was so nice to reach them and be back in a pack, and i was especially happy that i was able to rejoin scott so that we could stick to the original plan. maika was running well, and i asked her if she was shooting for 2:50. she said yes, but that she was more interested in 2:46. that intimidated me a bit (a lot), but i decided i would stay with her as long as possible.

the three of us ran together for 2 miles or so. maika slowly started dropping back, but remained fairly close until around mile 7 when she dropped back for good. scott and i were having fun looking at all the markings on the road -- the tou 1/2 starting line and BF freedom run mile markers -- fun races; fun times. we were both feeling good and pushing the pace here.

another runner, shaun/sean/shawn (i'll call him shaun), caught up to us just after 10 miles. he was going for a 2:50 as well, so we were glad to have another friend join us in our quest. the tailwind started picking up as we got closer to exiting the canyon. oh, the blessed tailwind.

i got a huge energy boost at mile 14 from the crowd that was stationed at the entrance to hollow road. i really enjoy this section of the course, as there are spectators on both sides of the road, cheering loudly and forming a sort of "chute" to run through. it also helped to know that smooth was going to be there, and i totally loved seeing her there, cheering and just being the awesome person that she is. i also saw michelleL running up the course on hollow road, and that helped me a ton as well. i was totally energized by her presence and encouragement. miles 14 and 15 were by far the best miles of the race for me (proof is in the splits -- mile splits, not finish line splits as suggested by nevels). the only downside here was that we lost scott, but he held on strong and still ran a fantastic race.

shaun and i made our way down hollow road, and eventually caught neal. neal was also supposed to help pace for a 2:50 from the start, but he went out very fast and we completely lost sight of him in the canyon. he matched our pace when we caught him, and was back and forth from us for the rest of the race.

i attempted to eat a shot blok at mile 17, but i ended up spitting it out in front of  two cute kids that were volunteering. my apologies to them for the terrifying scene. it was all red and goopy and nasty and i was totally embarrassed, but there was no way i was going to be able to swallow that thing. my fuel for the race came from two small bottles of water + emergen-c (super orange flavor) that scott's wife karen so kindly helped out with. thanks, karen! apparently capped bottles of emergen-c like to explode when you open them. both times i got a face full of orange fizz when i uncapped the lid. it also got all over my gloves, but it was nice to have the citrusy aromatherapy going on throughout the final 10K. i didn't use my third "power" bottle -- emergen-c + honey, as my stomach was hinting at unhappiness and threatening to turn against me in the worst way possible.

miles 18 - finish: the course gets hard. but luckily we had lots of help. two more guys joined us just as we made the turn at the maverick (you better believe we stopped for nachos). they were running well, and we latched on to them and worked together through the next tough section with the gradual uphill. at one point, neon shirt man stopped dead in his tracks, leaned over, and puked all over the road. it startled all of us, and it seriously grossed me out. seriously. grossed me out! i just tried not to think about it, and as mean as it sounds, we left him there to puke and continued on without him.

the pack broke apart after mile 19. shaun fell back here, and neal and white shirt man were just ahead of me. at mile 20, neon shirt man rejoined me, chipper as ever. i congratulated him on his puke session, as well as his resilience.

i got confused briefly around mile 22, as i was not aware that there had been a course change. neon shirt man was headed straight when he was supposed to be turning left. or so i thought. i shouted at him to turn, but he kept going. then neal  told me they had changed the course slightly. oops. i felt dumb for not knowing this. i am just glad i was close enough to people who knew where they were going.

miles 22 and 23 were definitely the hardest of the race. my pace was faltering. i mentally made it through these miles knowing that as soon as i got to main street i would be able to see my family. i knew that just seeing them would be enough to get me to the end. mile 23 was a 6:59. eek. i successfully avoided seeing any 7's today, but it was sure close.

i saw my family at the base of the hill on main street, which was a huge boost for me. i wasn't feeling great, but i knew i had enough to go 2 more miles without a total breakdown, and i was very close to that 2:50. i just needed to hang on...

mile 25 was so long it was ridiculous. i was tired. luckily, my family is very good at block-hopping, and they magically appeared again at 25.5. it was the final boost i needed to finish it out.

i rounded the corner for the finishing stretch and was completely overwhelmed. i didn't have much left for a kick, so i just relaxed and just enjoyed the moment. i was exhausted but ecstatic. it was a very emotional experience for me. i seriously could not believe it.

i am so grateful that everything came together today. i had a shaky start, and was discouraged that it was going to be another "off" day and a long, painful race. it turned out to be just the opposite, with every mile through the canyon feeling better than the last. it just worked today, and i have so much to be grateful for and so many people to thank. first and foremost, my family -- especially my wonderful, supportive and awesome mom. also a big thanks to scott for the great company and pacing through the canyon. thanks to smooth, michelleL and the many other spectators and volunteers who offered encouragement along the course. thanks to the weather for being absolutely perfect. thanks to neon shirt man for the puking entertainment, and for the example that you can stop to vomit in a marathon and still be okay (he finished in 2:49). and finally, to all of you bloggers out there that offer so much support, encouragement, advice and motivation  -- i can't thank you all enough. it has truly been a great day, and it was such a nice way to end a super fun summer of running.

herald journal article here

a few pics of the race here

 

Nike Free II Miles: 26.20
Night Sleep Time: 1.00Nap Time: 0.00Total Sleep Time: 1.00Weight: 0.00
Comments(85)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walked 4 miles. 

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

off. stiff, but not really sore. mostly just tired and thirsty all day. no appetite though; stomach still feels gross.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

one more day off. legs feel fine, but energy levels are a bit low.  

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. brickyard loop. no watch. legs are feeling really good, and it was another great morning out. i am loving the weather this month. 

Red Slime Miles: 7.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. very slow run under a very bright moon. no watch again -- my garmin is dead and my timex is missing. i think i lost it in logan. :( 

Red Slime Miles: 8.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles. brickyard loop + sugarhouse park. 7:41 average pace.

i finally got some good sleep last night. feeling great.

Nike Free Hyper TR Miles: 9.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

met the chumps at 6 am at draper city park and ran on the porter rockwell trail. that is a really nice trail -- nice scenery and great views of the valley. it was a bit chilly, but overall a pleasant morning for a run. 

there was quite a big group there, and it was so fun to see some familiar faces as well as meet some new people -- smooth, maynard, teena, riverton paul, stephanie, vinh, RAD, huans32, kathie, kimmy, tom slick, runnin' ute. fun stuff.

we split up into several groups along the trail, and i ran mostly with riverton paul, RAD, stephanie, tom slick and the runnin' ute. very fun. i ran two MP miles with riverton paul near the end of the run - 6:28 and 6:22. RP is fit, and it looks like he is ready for a great marathon next week. same goes for the rest of the group -- everyone seemed excited and ready to go for SG. best of luck to all of you. 


Red Slime Miles: 11.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. 7:36 average. very nice out this morning. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - crash and burn. i am not sure what happened this morning, but  i completely bonked after only 2 miles of running. no fuel to speak of. dizzy and weak. i could barely move, but i was 2.5 miles out so i had to get home somehow. it was long 2.5 miles at 9:00+ pace on shaky, weak legs. i was lightheaded and my hands were cold and tingly. yuck. i am not sure i have ever felt this bad on a run before and i have no idea what would have caused this to happen. i came home and ate some food and now i feel totally fine again. weird morning.

i will try again this evening if i get home from work at a decent hour...

PM - 4 miles. 7:22 pace. 2 loops around sugar house park. i felt much, much better this evening. who knows what was going on this morning...i guess my blood sugar took a giant nose dive. that used to happen to me in HS when i played soccer, but it has never been that bad while running, not even in a marathon. ouch. anyway, everything seems to be back to normal, and it couldn't have been a better evening to run. it's still summer out there!

Nike Free Hyper TR Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. i was back and forth with a garbage truck for a good 2 miles of this run. kind of annoying. 

Red Slime Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

11 miles. water wheel loop -- the drinking fountains are still on.

pushed the pace the last 4 miles: 6:29, 6:19, 6:48 (hill), 6:16.

7:31 average pace for the run.

Brooks Launch Purple Pineapple Miles: 11.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.3036.204.003.00227.50
Brooks Launch Purple Pineapple Miles: 45.00Red Slime Miles: 60.00Nike Free Hyper TR Miles: 71.50Blue Crocs Miles: 8.00Nike Free II Miles: 35.00
Night Sleep Time: 152.50Nap Time: 0.75Total Sleep Time: 153.25Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com