rebound

wingfoot xc classic

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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
224.000.000.000.00224.00
Walking Miles: 20.00Testers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

no workout today -- i didn't have it in me. work stress has kept me awake for most hours of the night over the past five days. i had no energy or mental game to devote to running. i kicked up a few rocks on the active oval and charlie browned it home.

must rebuild momentum...

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

9 easy, piedmont

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

6 easy, georgia tech & publix

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

14 mile endweekmidlong with a 12 mile progression run.

the first half was overly conservative but i didn't know if i was going to make it through this one. miles 1-6 were loops around piedmont park (fairly hilly), 7-9 on the oval (flat), 10-11 park loop, 12 oval. 

splits: 8:49, 8:24, 7:42, 7:42, 7:27, 7:24, 7:01, 6:46, 6:42, 6:29, 6:27, 6:07 

68 F / 68 DP / 99% 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

ez beltline whirrrr

Walking Miles: 4.00
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

am: 6 easy on the beltline

pm: 6 miles of walking

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

today i was supposed to do a 20 minute tempo run, so james and i ventured to east lake to run the 35th annual mohammed schools of atlanta road roace for education 5k. i ran the course in 20:10 (6:28 pace), which is not good for a 20 minute tempo effort (i was trying). 

things seemed to be going pretty well over the past 4-6 weeks, but then last tuesday i crumbled. i've been feeling yuck ever since -- weak, nauseous, and lethargic. iron? maybe. 

i wish i could wear a GoPro at work.

Walking Miles: 2.50Testers 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
7.000.000.000.007.00

7 easy on the beltine. 

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

7 easy on the beltline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ATC workout at the active oval: 2k down

distance target per 400m/total actual
2000m 88/7:20 7:23
1600m  86/5:44 5:45
1200m  85/4:15 4:12
800m 83/2:46 2:43
600m  82/2:03 1:59
400m 80 75
300m 59 55
200m all out 34

recovery jogs: 600/600/600/400/400/400/300

69 F / 69 DP / 98%

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

beltline

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

cooler air today. i was flagged down by a german couple because they needed help buying train tickets to the mall. they had a lot of $1 coins.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles with james. druid hills loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off.

i fell victim to tripsy atlanta yesterday on my run. james and i were running downhill at a good clip when i stepped on what i thought was a pile of leaves. there was a large rock hiding underneath, and i rolled my ankle hard (followed by 5 minutes of rolling around in the grass).

it got bigger and uglier throughout sunday, subsided overnight, then got huge again today after being on my feet all day at work. it doesn't really hurt to walk on it, so running should be fine (as long as i can fit my foot inside my shoe). i'll probably slip a compression sleeve over it for my workout tomorrow and see how that goes. 

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

ATC workout at the active oval:

4 x 800m (265m jog) + 400m (265m jog)

target paces were 2:54/76 to start and then get faster with each rep

800 splits: 2:54, 2:48, 2:44, 2:42 (hit)

400 splits: 80, 79, 78, 77 (miss)

much cooler air this morning and it felt so nice -- 56 F / 56 DP / 97%  

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 -- piedmont to the beltline. i am 99% sure i saw chris rushing, which threw me off for a second about where i was. maybe he goes to school here now? 

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

8 easy. beltline + georgia tech. i had to reroute because piedmont is all closed off for music midtown. elton john and drake, y'all. ♪ ♫

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

9 miles with a 4 mile tempo run in 24:52 (6:13 pace).

59 F / 59 DP / 99%

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

up and down the beltline

Walking Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

shadyside + peachtree

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
8.000.000.000.008.00

beltline + 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
6.000.000.000.006.00

sixy

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

ATC workout at the active oval:

3 x (300m + 800m) (600m rec jog + 3 min)

"this will not feel good" [aka] "oh s!!! i started too fast" workout

these were essentially 1100m repeats, but it was (mentally) executed in two parts. the aim was to run an all out 300m and then go straight into the 800m with no rest -- basically start out way too fast on purpose and then spend 800m just surviving. cruel design, but a good way to practice hanging on at the end of races. target for the 800s was 2:55 - 3:05.

splits (300/800): 60/3:01, 56/2:52, 55/2:48

64 F / 62 DP / 95% 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

beltline + 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
4.000.000.000.004.00

marietta street wanderings.

wingfoot xc race tomorrow. lots of rain today and there's more on the way tomorrow. from what i've heard about the course, it's going to be a muddy time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Race: wingfoot xc classic (3.107 Miles) 00:20:12, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

                        

today was the atlanta track club's inagural wingfoot xc classic, and it was my first xc race in 10 years (i'm an old lady). 

the race was held at sam smith park, which is basically just a giant open space in the middle of cartersville, GA (about 40 miles NW of atlanta). there was no shortage of rain leading up to the race, so the course was well-mudded and slip-sloppy. there was hay scattered over the extra schloppy parts, so there were no actual puddles on the course, but footing was still pretty atrocious. 

my fatal error of the day was showing up to the race without spikes. although i did not fall (i'm not sure how), i was slip-sliding all over the place. there were several points in the race where my feet slipped out from under me while trying to plant and drive forward, and it was a huge momentum killer. 

even factoring the conditions into my time, this was a slow, bad race. i wasn't feeling it from the beginning. i fell way back at the start and spent the whole first mile just trying to manage my out-of-control breathing. by the end of the race, my legs had no power. i was not smooth and i was not in the groove, but i know some days are like that. next up is tufts 10k, and i'm really looking forward to that one. i have a couple more weeks to get some good workouts in, and i hope i'll be ready to race well there.

splits: 6:27, 6:27, 6:28, :46

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 with james. druid hills loop.

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
10.000.000.000.0010.00

ATC workout at the active oval:

14 x 400m (200m recovery jog)

78, 77, 76, 76, 77, 77, 78, 79, 79*, 77, 79, 79, 77, 79 (*4:30 rest)

this was a wild workout, as the oval was washed out in a few places due to all the rain over the last several days. there were two big puddles in the first 50-60m to start things off with a splash, and there was a nice mini-pond to wade through during the recovery jog. hard but fun workout -- i like 400s.

71 F / 70 DP/ 98%  

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

beltline

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
224.000.000.000.00224.00
Walking Miles: 20.00Testers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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