dome ain't got no roof

FrankenRun 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: 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
164.000.000.0012.00176.00
Saucony Hattori 2 Lace Miles: 75.50Brooks Launch Purple Pineapple Miles: 61.50Red Slime Miles: 6.00Nike Free Seaside Miles: 22.00Kinvara2 Pomegranate Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. i was a spectator at the oktoberfast 5k this morning. i'm still too gimpy to do any kind of racing, but i was quite interested in watching a fast 5k on the track. jake and andrea did a nice job of organizing the whole thing, and they got a good group together for the race. i received the job of photograhper (not my best subject), and kam's son jens was the official timer. i think i got a few good pictures, but a lot of them were duds because everyone was going by so quickly. it was certainly a fast race and everyone ran really well (lots of PRs). 

i joined the group for a short cooldown around sugarhouse park (one grass loop, one road loop). my foot held up fine but i'm still experiencing some tight areas throughout my legs. i just have to keep being patient with my body.

it was nice to see some fellow bloggers this morning and meet a few new faces as well. i think jake and andrea are planning for more races like this in the future, and i look forward to participating -- track races are always fun and there's definitely room for more events like this. 

congrats to everyone who ran st. george this morning.  

Saucony Hattori 2 Lace Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. i was sprayed in the face by a sprinkler that was watering lamp posts and cement at sunnyside park. i also saw two deer bounding across foothill. and the paper woman's dog snarled at me. 

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in a rain storm. the warm temperatures made this very enjoyable. i ran three loops of liberty park then wound through the neighborhoods. it's about to get mighty cold... 

Saucony Hattori 2 Lace 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
6.000.000.000.006.00

AM: 6 miles. sugarhouse loop. just loafed along...

i'm planning on running the "frankenRun" 5k this saturday in american fork. my body hasn't been up for any kind of speed lately, so i am hoping this will get my legs going again. lots of fall 5ks ahead! 

PM: plank workout and weights. 

Saucony Hattori 2 Lace Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles. james and i met up with jake and andrea at highland high. we ran through the neighborhoods and finished with a road loop in the sugarhouse park. wet. cold. good run. 

plank workout.  

Saucony Hattori 2 Lace Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop. i was way overdressed this morning, as i was prepared for "up to an inch of snow" as the weather man predicted. it turned out to be clear, dry and 43 degrees. i was wearing one too many shirts and i definitely didn't need the beanie. i need to re-learn the art of layering based on the temperature and conditions -- i had it perfected last winter.  

frankenRun 5k tomorrow!  

Red Slime Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Race: FrankenRun 5k (3.1 Miles) 00:19:33, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

ran the frankenRun 5k this morning -- a fundraiser to benefit the american fork children's choir. the race was held at art dye park in american fork. it was cold, dark, wet and muddy. we arrived really early, but that was good because it allowed ample time for james and andrew to apply their makeup and make their hair big. after that, we decided we needed to figure out our costumes. 

james was a slightly ill david bowie dragon. i was a one-eyed game show host. andrew was frankenstein.   

the course was "slightly twisty", but nothing too complicated. it offered a lot of variety -- the first mile had some uphill on a paved running path through the spooky forest. the path suddenly morphed into mud and rocks, and we ran on that for a bit before reaching the turn around cone at mile one. i didn't wear a watch today, but i estimate my first mile was somewhere around 7:00 (remember, i only have one eye). the second mile was much faster, as we retraced our steps from mile one. the third mile was flat and turny. at one point i got rain in my good eye, so i was running blind for a few moments before i could blink it out.

finished in 19:33. not my best race, but i had fun and got my legs moving again, which was the goal for today.

awards: they were extremely generous -- no runner went home empty-handed. james and i both took home ukuleles. i also received tickets to the hale center theater, a gift card to hobby lobby and a mystery box full of jewelry. james and andrew both got restaurant gift cards, baskets full of candy bars and spooky halloween music/lively patriotic music. andrew also got a poetry book. 

stopped at smoothie king on the way home -- mandatory with any visit to utah valley.

Saucony Hattori 2 Lace Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(27)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i ate a whole pie. as in pizza. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles @ liberty park. 

i was hoping for more miles in the PM, but i'm a milquetoast at work. busy few weeks ahead...just running when i can. plank workout. arm weights. bah. 

Nike Free Seaside Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside down at sunset. great weather. this was a PM run because i was up way too late dealing with work projects. 4am was not happening today.

plank workout.  

Nike Free Seaside Miles: 8.00
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. sunnyside up/sugarhouse construction adventures. this included a good five minute break at a non-functioning traffic light that was being treated as a four-way stop. i finally grabbed an orange crosswalk flag and just went for it -- i don't think i would have ever made it through otherwise. that was my first time ever using the slc flag system.

perfect weather out! 

Saucony Hattori 2 Lace Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with james, jake, and andrea. my longest run since top of utah! wow. i have been feeling really beat up ever since the race and i can't seem to snap out of it. it's now going on a month and my legs still feel stale and achy. something isn't quite right.  i guess it's time for me to really make some decisions about the rest of the year... 

anyway -- today's run was nice. i felt okay throughout and actually felt semi-good through the final three miles. the company was great, and other than the chilly winds coming out of emigration and parley's canyons, the weather was very pleasant and octoberish. 

sunnyside/wasatch drive (des news!)/bike path to tanner park/sugarhouse loop.  

Saucony Hattori 2 Lace Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

just an easy 3 miles this morning to try and give my legs a rest before tomorrow's races. the plan is a triple header, although i'm not sure i will end up doing all three. 

event #1 (8am): beat the heat 5k -- the main event. this is the last circuit race. i'm currently in fourth place in the circuit standings and my goal is to earn enough points to hold that spot -- it's worth $250. the course starts at popperton park and runs along 11th avenue before climbing D street (steep!). it will be a tough race and a good challenge. 

event #2 (9am): radiating hope 5k at liberty park. i will only do this one if my legs are feeling okay after the main event. i'm not going to force anything though.

event #3 (3pm): undead 5k -- a wacky zombie vs. human race -- but there is a specific purpose behind this one. james is registered as a zombie and i'm registered as a human. the humans get a 2 minute head start -- this is just the right amount of time to make it a good challenge for both of us, although i think james has a slight advantage. i am going to do everything i can to ensure he doesn't catch me before making it to the finish. maybe this is how i will get that sub-18...

Nike Free Seaside Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Race: Beat the Heat 5k (3.1 Miles) 00:19:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.009.009.00

the triple header! this report has the potential to be extremely long, so i'll try recap each race in two sentences or less. 

race #1: beat the heat 5k -- the main event and the "serious" race of the day. it was last circuit race of the year. it was a tough course and my goal was to break 19:00. i ended up running 19:00 exactly. nice to see a lot of bloggers there. i'm already over my sentence quota. moving on...

race #2: radiating hope 5k at liberty park. the course was long -- james ran 3.9 miles; i ran 3.6 miles. i was chased by a dog near the end of the race and i think i screamed but i don't really remember because i was starting to feel woozy at this point.

lunch break: we got smoothies at red mango then soaked our legs in the river at sugarhouse park. then we sat in the sun to get warm while watching a little league football game. this was probably the best part of the day.

race #3: undead race at the utah state fairpark. i could write a mouthful on this one -- it was pure and utter chaos. it was a two lap course, and the humans started 2:00 ahead of the zombies. by the time we reached the second loop, there were humans on the first loop, zombies on the first loop, humans on the second loop, and zombies on the second loop -- all bottlenecked. i was dodging and weaving my way through the crowds but it was extremely chaotic and difficult.

 just to sprinkle in a little more fun, the first pack of about 20 humans were misdirected on the first loop (myself included), so the course ended up being way short. i approached the finish line at 13:27 and a woman stood in front of it and said i couldn't cross because i hadn't run a 5k. i told her i was aware of this but that it seemed there was really nowhere else to go. she said to just keep running until i had run a full 5k. i wasn't wearing a garmin, so i had no idea how far i needed to go. i set off on a random loop and ended up approaching the finish line from the wrong direction. i finished in 16:57, so it was obviously still way short, but i tried.

the lead pack of guys that went off course finished in all sorts of weird order -- some ran short and some ran long. in the end, there were probably about four different distances run by the participants and the results were a complete disaster. i told them to leave me out since i didn't even run the full distance -- it was just too complicated. so obviously there were a few logistical issues that seemed to be overlooked and ended up causing a lot of problems, but in the end it was just for fun. it was actually more of an event/attraction than an actual race -- they were selling french toast and onion rings before the race (and there were plenty of takers). a wild day at the fairgrounds. 

in total: 17 miles for the day -- 58:37 of that time running at vo2 max. i'm tired, but my gimpy legs held up fine, so i am happy about that. 

note: there was a couple who one-upped (three-upped?) james and i today. they ran all three races that we did, plus the murray moonlight run in the evening. AND they ran to each one. we drove.  

Saucony Hattori 2 Lace Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minute bike ride in the early afternoon. i'm planning on taking monday and tuesday off running to see if i can clear up the last of the little grumblers in my shins and calves. in hindsight, i probably should have taken a few more days off after TOU. i think i jumped back into running a bit too soon, and i have been dealing with fatigue and aching legs ever since. 

i decided to forgo running another marathon this year, as i just can't see myself starting up another training cycle and getting through it without injury. i want to finish out this year on a good note and in good health, so the plan now is to get back to 100% and focus on getting a few more good 5ks in over the next month or so. i'm much more willing to take a few days off when there isn't a marathon looming on my race schedule. 

right now i just need to take some time to figure out what i need to do better so that i can train harder smarter and get faster without totally breaking myself down like i did earlier this year. i need to get back to the consistency like i had in 2010 -- it really makes all the difference. i am going to start up my light weight lifting routine again 2-3 times a week to see if that helps at all. i think there are some muscular imbalances that need to be corrected, and it would be nice to improve my overall strength and body composition. i know i could benefit from having more lean muscle mass -- right now i look like an out of shape runner, aka "skinny fat".  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off. 3x3 hour lectures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minute bike ride. not much -- but something. i think i'll be good to run tomorrow and hopefully beyond that i'll be back on track.

PM - plank, arm weights, fire hydrant, one-legged bridging, two pull-ups (10 minute rest in between).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

today i renewed my gym pass at the u of u field house. i haven't been in there since june, and when i walked in the door i was hit with the distinct smell of gym (rubber/disinfectant/sweat) -- it screamed "injury" and i didn't like it. i spent a fair amount of time there in the spring/summer as i sulked and limped around in pain, and those memories momentarily pulled me back into a melancholy state. then i remembered that i am okay -- not great, but okay. i also remembered that i was there because i am trying to get from okay to great rather than from broken to okay. i'm grateful for that, but even so i wasn't fond of being there. i'm sure a few good games of racquetball over the winter will create some more cheery memories.

anyway -- i rode the bike for 10 minutes to warm up, then did a lap of heel/toe walking on the track. then i did some slow jogging, some butt kicking, and some high-knees. i was trying to pinpoint all the tight spots and where they were stemming from. i dug at my legs for a bit and jogged a few more laps around the track. then some more digging. and some stretching. then more jogging. it was nice to test things out and i think i'm good to go -- although tomorrow's run will be the true test...

after all that fun i met up with james and we lifted weights and did a plank workout.

Saucony Hattori 2 Lace Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. another great group run with andrea, jake, and james. we ran through sugarhouse up to wasatch drive, then went along the bike path to tanner park before looping back to highland high. i really enjoy these JAJA! runs. the company is great and it always amazes me how fast the time goes.

the morning was crisp and clear -- another day of perfect fall weather ahead. we saw a few spooky houses that were really decked out for halloween. i love october.

Brooks Launch Purple Pineapple Miles: 10.00
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. sugarhouse loop. the string of great october weather continues. i need to remember this next may, since it's likely i will be complaining that it is still snowing. 

racquetball tonight! 

Nike Free Seaside Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

excellent trail run this morning with kam and tara. we ran from mueller canyon to north canyon and the fall colors were spectacular. the soft surface trail was just what my legs needed today, and the weather couldn't have been better. there's nothing like running under a canopy of deep autumn colors with the smell of wet leaves and mud in the air (we were wearing the mud by the end). great company. great run. thanks, kam and tara! 

Brooks Launch Purple Pineapple Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at liberty park with james. 

Saucony Hattori 2 Lace Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. 

PM: gym workout. leg weights, back extensions, fire hydrant, one-legged bridging, 10:00 plank workout, medicine ball sit ups, two pull ups (that's right!), heel/toe walking x 2 laps, awkward leg stretch that i just invented.  

Kinvara2 Pomegranate Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles. short sugarhouse loop.

day 5 for nevels on his alabama relief run. he's now over 200 miles into his journey. check it out here and here.  

Brooks Launch Purple Pineapple Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

a morning to remember...

5 miles with james. we ran on the wood chips at liberty park. it was cold, the park was deserted, and the wood chips were covered with colorful leaves. i loved it. 

i've basically dropped down to the bare minimum mileage to "maintain" as i try to get my legs to fully recover. from what, you ask? not sure. something like post-post-post-marathon dead leg syndrome. i've taken time off and that didn't help. running doesn't make it worse, but i am not getting better. arthur lydiard's prescription for this is long, easy aerobic running until you feel right again -- not time off. so that's what i'm doing for now (minus the "long" aspect). 

Brooks Launch Purple Pineapple Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop. ski gloves. 

Kinvara2 Pomegranate Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Race: Halloween Half (13.1 Miles) 01:30:12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

halloween half marathon this morning. this is a crazy race -- the extremely large number of runners combined with all the ridiculous costumes creates quite a spectacle. james and i were pacers for the 1:30 group. i really enjoy doing this -- it's fun to experience a race in a different way, and it's neat get to know a lot of other runners and see them really push themselves and go after their goals. my legs felt decent today and it was nice to get them moving at a good pace. we had a lot of fun. 

a few notes:

  • the traffic in utah valley is mind boggling.
  • we helped empty the bag drop truck after the race. my arms are sore from throwing around a bunch of heavy luggage (literally luggage). 
  • i appreciate the nice weather we had for this race -- it could be really nasty by now.
  • also! james and i are engaged. 

 

Brooks Launch Purple Pineapple Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(53)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. neptune divers loop. i went out early to ensure it was still nice and chilly out. the sting of the cold air feels good on my legs and i think they are slowly being revived. 

weights and some core work in the afternoon with james. 

Kinvara2 Pomegranate Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. night run. i ran along 114th south in draper after work. it was a nice route with quite a few rollers. i saw a bunch of tweens stirring up halloween trouble on the JRP.

Brooks Launch Purple Pineapple Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
164.000.000.0012.00176.00
Saucony Hattori 2 Lace Miles: 75.50Brooks Launch Purple Pineapple Miles: 61.50Red Slime Miles: 6.00Nike Free Seaside Miles: 22.00Kinvara2 Pomegranate Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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