dome ain't got no roof

October 2008

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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: 6.00 Month: 141.20 Year: 2241.40
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.4121.004.000.00199.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

ugg. i think the flu-like sickness that has been going around my work has finally gotten to me. the "sickness sharing" was actually at its worst the week of TOU...luckily i was able to fight it off...until now. managed 6.5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

feeling better today, not 100%, but better. 6 easy in the morning. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles with the last two at MP pace. Feeling much better today. 

52:22 / 7:28 average 

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
5.500.000.000.005.50

my first few miles were sluggish; arms couldn't pump, legs were dead and didn't want to pick up off the ground. dragging for sure. i was able to pick it up a bit once i was warm, but i was still moving at a slow pace and didn't have the desire or energy to kick it into gear. i had planned to run my 11-mile loop this morning...i did my 5.5-mile loop instead.

i am still in my recovery stage after TOU...today was the last day of the 2-week period...so i guess this can be justified a bit. i was angry at the weather when the rain was hitting my eyes and the wind was sucking away my air...and i was only going 5.5 miles. i thought of all the runners who are gutting out 26.2 miles right now in st. george (hopefully it's better weather down there). 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not reporting any mileage today. I ended up going for a bike ride, just for a change of pace. It felt nice; the weather is perfect right now.

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
6.002.000.000.008.00

8 miles, last two at MP. Legs felt good today...I just finished registering for the Rock 'n' Roll Marathon in Arizona. January 18. This should keep me motivated at least through half the winter. I have set a goal time of 2:50, but this may be crazy...flat course, no downhills. We'll see how the training goes and I may have to adjust the goal, but for now, it is keeping me hungry. 

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
8.330.000.000.008.33

Late-afternoon run today. It felt so nice outside! But apparently this is the last of the nice weather. Too bad. I am REALLY not looking forward to the snow. Anyway, I felt good throughout the whole run, especially running down Sunnyside Ave....that's always nice. I am not going to start into a training cycle until October 18. This is exactly 3 months before my next race...I usually do 16 week training cycles but this one will only be 12. And then that leaves exactly 12 more weeks to train for SLC in April. So I will have to condense my usual format, but it won't be much different and it will force me to work harder in order to reach a peak in a shorter time-frame. Yesterday I set 2:50 as my goal for January, but while I was running today I was thinking that maybe I should set that as a goal for SLC, and use Rock 'n' Roll as a training race to asses my fitness at that time. I want to run a fast time there, but 2:50 will be all-out, and I don't want to go all-out until SLC. I guess I will just see how I feel and see how my training goes over the next few months in less than ideal weather conditions. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4 with 4 x 2:00 hills. 51 minutes. 7:58 average 

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
5.500.000.000.005.50

Ahhhhh. today was such a crazy day. i had to be at work by 6:30; work all day with plans all night...so the run had to be before 6:30 or not at all. my alarm on my phone failed me, and i didn't wake up until 5:09...so i decided it would have to be a very quick run in the very dark and cold weather. there was no time for driving to the gym or any fancy stuff. just put on my shoes and a hat and took off out the door, hoping to get in at least a 45 min. run before i had to be to work. the run ended up feeling very nice overall...SUPER COLD at first, but once i got moving i felt fine and enjoyed the morning silence and the fresh, crisp air. i ended up getting in 5.5 miles in 43 minutes, so it wasn't too bad of a workout for having to change my plans. i am tired tonight. it has been a long week. i don't know what my run will be tomorrow, but i know it will be occurring AFTER i sleep in. 

i received my "Spirit of the Marathon" DVD in the mail today and i was so excited. i watched it at my mom's house and we both enjoyed it very much. it's quite a motivational movie...as always i enjoyed watching deena kastor be her amazing self. super woman.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.063.000.000.008.06

COLD today! but Mother Nature doesn't prevail until i am forced to bring out my tights...and that hasn't been necessary...yet. 

2 mile warm-up

5 min. @ 7:00 (probably should have gone faster)

4 min. @ 6:30 (again, should have gone faster)

3 min. @ 6:00 (a little more of a challenge)

2 min. @ 5:30 (hard pace but probably could have held for 1 more minute)

1 min. @ all-out (almost died last 5 seconds)

2 mile cool-down

TOTAL: 8.06 miles / 1:03:28 / 7:52 average

Overall, I could have increased the intensity of the workout by starting at 6:30 or 6 and then going down from there. But, I let my fatigue rule the day and stayed more in my comfort zone. I am about halway done constructing my new training schedule. It's going to be more intense than I am used to...but I am ready. Time to get uncomfortable...the only way to improve.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 on heavy legs. and no matter what direction i was running, it was always into the wind....love those days! ;) 

i ran in the late afternoon, so it had warmed up a bit, but it still felt mighty chilly with that wind. next run will begin at 3 am....better get to bed.

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
4.502.000.000.006.50

6.5 in 50 minutes. Last mile @ 6:15. 3 am. tired. cold. love it. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

ohh. today was a bad run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.070.004.000.007.07

Speed workout this morning to wake up my legs before going to work:

 6 x 800 @ 2:58 + 1 x 1600 @ 5:56

I think I need to increase my pace the next time I do 800s and/or mile repeats...I was slightly winded after each interval, but definitely not maxed out, which means I could and should be going faster to get an optimal workout. Official training cycle for my next race begins Monday...hopefully I can figure things out through some of my upcoming workouts.

I have the day off tomorrow! Woo! Sleep in and long run... the best.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

change in my plans today, so no long run. instead an 8-miler with some MP miles at the end. my legs felt good the whole run...energized and loose. and the morning was absolutely beautiful. lots to do today, i'm off! 

8 miles/ 1:00:08/7:31 average

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
5.500.000.000.005.50

short 5.5 slacker miles on saturday evening. 

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
7.204.000.000.0011.20

11.2 loop around SLC. nice afternoon run. i am sure glad this wonderful weather is lasting so long. it's great. i felt slow at the start, but got into a good pace once i conquered sunnyside avenue. last 4 miles or so were 6:30-7:00s, and i ended my run with 4 x 100m strides @ 800m pace. this was an enjoyable run and it was the official kick-off of my next training cycle. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Early morning run. 7:30 pace. i have a nasty head cold but it felt good to run. it cleared my head for a bit. 

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
9.000.000.000.009.00

9 miles today. Chilly wind, but a nice day. It was the state XC meet for all Utah High Schools today and I enjoyed watching some of the races as I looped around the outskirts of Sugarhouse Park. Some great races and a lot of talent...distance running stars on the rise! 

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
3.005.000.000.008.00

8 miles/58:00/7:15 average.

5 x 1600M @ 6:18 pace. Felt good and not too winded; next week I will do this workout again and probably bring it down to 6:00.

Hopefully I will be getting some new shoes this weekend...right now I am rotating through three pairs, all of which have a marathon + marathon training on them, one of them has 2 marathons...yeah they are old and beat up. I am excited though because starting fresh with new pairs of shoes means I can start logging shoe miles again...I stopped doing that last April and lost track over the summer...probably the reason why I suddenly have 3 pairs of very worn-out shoes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run today. Added in four 400-800M striders @ 5K race pace. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Early run this morning and it was COLD...which means I was forced to bring out the tights. NOOOOOOO! I am against running in anything but my trusty asics shorts, but it was a choice between having warm legs and muscles, or freezing, achy, unbendable knees.So the tights won this morning.

I enjoyed running in the dark and quiet morning. I even got to put my headlamp to use. I bought in June and used it for about 30 min. during the Wasatch Back, and then I put it in the closet and haven't used it since. So it was nice to see that it still worked and that I didn't totally waste my money on something I would never use. I looped around Sugarhouse and finished by coming down Sunnyside Avenue. That was a blast...it was still dark so the lights from the city were spectacular. And there were no cars out yet so I was able to run straight down the middle of the road. It was exhilirating...and definitely worth wearing tights for. 

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
11.200.000.000.0011.20

11.2 in 1:30:00. yes, i stopped my watch on exactly 1:30:00:00. crazy...but nice and even. 8:02 pace overall, with some miles much faster and some miles much slower. the first three or so i was feeling really sick...weak and wobblish if that makes any sense. plus the first two of my route are straight up hill, so my heart was pumping fast and i was out of breath before i even did any sort of a warm-up. kind of dumb. but once i got through the steep hills, the incline turned gradual for about a mile, and then i had a good two miles of downhill. that is when i started feeling better and found a nice rhythm and pace. so overall i would say i had 3 bad miles, 2 mediocre, and 6 good, fast miles. but i guess 3 bad miles is better than no miles, right? i also made sure to step on as many crunchy piles of leaves as possible for some autumn aroma therapy.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles / 7:38 pace...not much else to say about this run other than my legs felt great but my nose wouldn't stop running. blah. can't shake this cold. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Same route as Monday, but I wanted to beat my time. 1:28:26. So I beat it by about 1:30. But I also need to account for stops at traffic lights and street crossings, which, running at peak traffic time (4:30 PM) can sometimes add up. But since I didn't stop my watch for stoppage time on Monday, I didn't do it today either; hopefully it balances out. So, average pace was 7:53, again, with some slower miles on the hills and some nice MP miles once I was warmed up and feeling good. I comment about the weather everyday, but I am just going to keep doing it because it is being so nice to us. Love it! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Today was CRAZY. I got in a quick 7 miles @ 3:30 AM before having to go to work. 12 hour shift making lots and lots and LOTS of Halloween sweets and breads for tomorrow. My legs are pretty tired from being on my feet all day...but hopefully they will be refreshed for tomorrow morning's run...one more day and the Halloween madness will end. Hopefully I can get my full mileage in tomorrow...we'll see! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

ok, utah has been spoiled with perfect fall weather for far too long...i have a feeling it is going to come to an abrupt end very soon, but it is so nice to be enjoying it while it lasts. i went out this morning at 5:30 and it was like...warm! wow, oct. 31 and it felt like late august. nice. i did a 7.5 loop around SLC. the pace was horrible, but my legs didn't want to pick it up and i wasn't going to force them. work has beaten them up all week, and i was going into work right after my run ($$$ overtime $$$ holiday pay $$$ woo!)...so yeah, all the working this week has been building up in my legs and today they gave up. and although it was slower, i still enjoyed my run in the pleasantly warm morning. work was crazy as ever...we were selling thousands of sugar cookies and pumpkin chocolate chip bread by the hour, and everyone was coming in costume and seemed to be in a hurry...most all of them grumpy...oh holidays. but i got off at a decent hour and now i can go enjoy some halloween fun...and maybe another run tonight if i get the chance. i will dress like a witch.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.4121.004.000.00199.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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