dome ain't got no roof

SoJo 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
280.000.000.000.00280.00
Skechers Witch's Brew Miles: 66.00Kinvara4 Charlotte Sting Miles: 64.00Skechers Eukaryotic Coral Miles: 8.00Skechers Laser Tag Miles: 31.50Skechers Grooved Brain Coral Miles: 47.00NB WR1400 IKEA Miles: 14.50Kinvara5 Several Runners' Foot Sweat Miles: 10.00Sticky Trail Huckleberry Ursula Miles: 38.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i received confirmation of my entry into CIM this morning, and i think i'm going to do it. the race is on december 8th. 

i took the day off today. i got a little excited friday - sunday and started doing too many miles at too fast of a pace...for no reason. if i'm serious about running another marathon this year, i also have to be serious about the down time. so i'm putting the brakes back on for another week or so, and then i'll do one more eight week marathon cycle. 

i heard a joke today -- never trust a month that ends in brrrr. zoinks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with devra on the JRP.

Skechers Witch's Brew Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with james on the wood chips at liberty park.

pm - 60 minute walk. snow/lightning storm + a woman watering her lawn. 

Kinvara4 Charlotte Sting Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with tee around cottonwood heights. sprinklers watering the snow. ahh. 

Kinvara4 Charlotte Sting Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.60
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles in park city with james, andrew, andrea, jake, kevin, nate, and vicki snow. we ran mostly on the rail trail, plus a couple of miles on the mud clod schlop road. we turned around at the wall o' cows. it was a chilly morning, but it was also really nice with plenty of sun and fall colors. 

congrats, sg runners. 

Skechers Witch's Brew Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. i ran the first five with james around sugarhouse, and then added on two loops of liberty park. i felt really good this morning. my legs felt like they "unlocked" and the little kinks and leg monsters that have been hanging around over the past two weeks finally seem to be sorted.

Kinvara4 Charlotte Sting Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. lunch run in the sun. emigration market/gilmer drive.

pm: biked/traxed to work. surprisingly, it only took 62 minutes total -- 22 minutes on the bike and 30 minutes on the train (+ some waiting around for the train). it would have been even faster if i would have had more luck at the traffic lights. the fun part will be going home tonight. it's all uphill.

ok. ok. a joke: what is a pirate's favorite letter? arrrrrr? you're wrong. they really love the c.

Skechers Eukaryotic Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. JAA run around sugarhouse.

Kinvara4 Charlotte Sting Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. riverton square loop. rain.

the last time we ran this loop was in early july. it was 100+ degrees out and we finished the run by dramatically crawling into 7-eleven and begging for calories. memories...

Skechers Witch's Brew Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. gilmer drive loop.

Skechers Laser Tag Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.40
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with tee. we started from highland high and ran up to the U, then looped back through sugarhouse. we came very close to being hit by an out of control subaru. 

i got a fresh pair of skechers yesterday (#4). 

 

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with james, josh, jake, chad, and fritz. capricorn drive loop + a loop of sugarhouse park to wear test some saucony shoes.

this concludes my three week break from racing or any form of fast running. i'm planning to kick things off for CIM tomorrow with a track workout/confetti throw, and i'll bring back the weekend 5ks starting next saturday at SOJO. eight weeks to race day.

Skechers Grooved Brain Coral 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
12.000.000.000.0012.00

track workout at highland high: 2x400, 2x800, 4x200

75, 76, 2:48, 2:47, 34, 35, 35, 34 

recovery: 200m jog after the 2s and 4s and 400m after the 8s. warm up and cool down were both ~4 miles.

i like this workout because it is short and approachable -- it gets my legs and lungs working without being too intimidating or taxing. it served as a bookend workout for both my des news and TOU training, and it was a good way to ease back into it/taper it down. i plan to do this one more time just before CIM.  

sept 9: 75, 77, 2:43, 2:40, 34, 35, 35, 33 (w devra)

july 8: 77, 79, 2:49, 2:47, 34, 35, 35, 35

may 26: 83, 79, 2:54, 2:50, 35, 36, 35, 35  

Skechers Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. half of it with james.

Kinvara4 Charlotte Sting Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

very busy week at work means very early morning runs this week.

i ran four loops around liberty park, and i was the only one there. i did see one broken sprinkler, some garbage cans, and a goblin.

NB WR1400 IKEA Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. emigration/gilmer drive. cold.

i was planning on a 20x1 workout, but i pushed it to tomorrow. it took me 22 minutes to find enough energy/willpower to get out bed. one more crazy day at work and then i should be able to get more sleep.

Skechers Witch's Brew Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 20x1 min on/off. started at 5k effort and worked down to 1 mile effort (ish).

the first 7 reps were flat (5th east); 8-15 were uphill (27th south); 16-20 were downhill (20th east and 21st south). 

thanks to james for kicking me out the door. i almost lost it this morning -- motivation/energy/interest/pleasant-to-be-around-ness were nowhere to be found. but once i finally got out there, things turned around. i was feeling good by the third rep, and the rest of the workout was enjoyable and went by quickly. the weather was perfect, and the fast running got me excited to race on saturday.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

mueller park/elephant rock trail run with angie & tara. beautiful fall colors.

NB WR1400 IKEA Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(4)
Race: SoJo 5k (3.107 Miles) 00:17:50, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

first race since TOU (four weeks). the course may have been short -- maybe 5 -10 seconds. this is about where i expected/wanted to be right now -- room for improvement over the next several weeks, but not totally out of it after a month off from racing.

after the race, i ran back along the marathon course until i found james. i ran with him for the last 3.5 of the marathon. he had a good race, finishing 5th overall.

i wore my candy corn gloves for six hours straight.

Skechers Laser Tag Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sugarhouse/millcreek loop with andrea, jake, josh, rob, and steve. rob gave us his ultimate smoothie recipe. 

pm: 4 mile walk. my hamstrings and hips felt pretty tight this morning, and it was worse after the run. the shake-out walk seemed to help. i also just wanted to get outside -- beautiful weather today.

Kinvara5 Several Runners' Foot Sweat Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am - 15 miles. track workout at highland high:

3 x (2,4,8,4,2)

1 - (34, 76, 2:42, 76, 35)

2 - (36, 76, 2:41, 76, 35)

3 - (35, 75, 2:43, 76, 34)

recovery jogs: 200m after the 2s and 4s and 400m after the 8s and between each set. 4 mile warm up / 4 mile cool down. workout attire was a sports bra + gloves -- fall weather at its finest today.

pm - bike/trax commute.

 

Skechers Witch's Brew Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.80
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. sunnyside up. i ran into jake in liberty park and we ran 1.5 laps on the wood chips. then i split for home and ate all the food in the house.

Kinvara4 Charlotte Sting Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. riverton square loop. another beautiful day -- t-shirt and shorts weather (no gloves!). it just needs to hang on for 6.5 more weeks. i'm not sure if i'm talking about the weather or my left pectineus.

fyi: 5k at wheeler farm on saturday.

 

Skechers Grooved Brain Coral Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i lost six ebay auctions. i also planted beets in my "greenhouse". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off #2. sorting out my hamstring and adductor issues before they become more serious and take me out completely. now is the time to take care of it. i still have six weeks. two days off isn't ideal, but it's not going to kill my training. taking days off will be much more distruptive when i get into the bigger weeks coming up. i can afford it right now. so, the usuals: rest, ice, NSAIDs, lava lamp.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

creepy cocoa run at wheeler farm this morning, which i treated as a small workout -- three mile tempo + a long cooldown.

i had james drop me off to leave no opportunity to talk myself out of getting the miles in. after two days off, my problem areas (hamstring/hip/adductor) feel a lot better. there's still some lingering tightness in my hamstring, but that is manageable (and nothing new).

i lined up at the start with a man dressed as a knight, a woman dressed as a goblin witch with a bag of cheerios stapled to her dress, a high school boy dressed as a high school boy, and several kiddies dressed as devils and cats. we started at 8am, and it was still very cold out. i felt awful. 6:36, 6:24, 6:39. finished in 20:30. ran 9 miles home. 

in spite of today's general feelings of terribleness while trying to run fast, i think i can get myself back on track. the long cooldown home helped me to refocus and bring back some motivation and confidence that i can do this. i'll see how things go next week...

Skechers Witch's Brew Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

sunday group run. fine, fine october weather.

pm - 86 min bike ride around liberty park. enjoyed the sunshine. cold storms are coming...

Sticky Trail Huckleberry Ursula Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 193.40
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market/gilmer drive.

Sticky Trail Huckleberry Ursula Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. i'm currently retooling my goals and plans, which mostly involves using ms paint's spray paint tool to cover my training plan in graffiti.

-------------------------------------------

so, i had it right the first time: "i feel like i 'maxed out' for [TOU]...i can't see myself making another jump like this without putting in a lot more work and time. for now, i think the [OTQ] is beyond my abilities." i just quoted myself on my own blog.

a 2:42 at CIM is too ambitious of a goal for me right now, and things are just not working. last thursday i had a 15 miler on the schedule, and i spent the entire day making excuses and postponing my run by an hour (every hour). i finally went out at 4pm, ran 10 steps, and then went back inside and ate pumpkin gelato. zero miles.

by sunday, i had decided to scrap the CIM plan and just shut it down for the year. between my knotty leg issues and my extreme lack of motivation, i didn't see a good reason to continue pushing -- i was headed for injury, and that is not how i want to end the year.

on monday, i went to cancel my flight, hotel, etc., but decided to hold off and give myself a bit more time to think things through. i have been feeling a lot better this week (probably has something to do with taking the 2:42 off my back). i have accepted that 2:42 is not going to happen right now, and i quickly discovered that trying to force something i'm not ready for kind of takes all the fun out of the sport. the goal was greedy and unrealistic.

options moving forward:

1. CIM, with a goal adjustment -- A-goal sub 2:50; B-goal sub 2:53 (course pr)

2. no CIM. focus on seattle half instead.

3. no more races in 2013; eat pie.

i'm going with option 1 for now; 2 and 3 are back-up plans if my legs and/or motivation aren't cooperating. no matter what, option 3 is happening starting december 9th.

Sticky Trail Huckleberry Ursula Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra on the JRP. we ran out to the spooky halloween hot springs. it was windy.

Kinvara4 Charlotte Sting Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop.

Sticky Trail Huckleberry Ursula Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.70
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.000.000.000.00280.00
Skechers Witch's Brew Miles: 66.00Kinvara4 Charlotte Sting Miles: 64.00Skechers Eukaryotic Coral Miles: 8.00Skechers Laser Tag Miles: 31.50Skechers Grooved Brain Coral Miles: 47.00NB WR1400 IKEA Miles: 14.50Kinvara5 Several Runners' Foot Sweat Miles: 10.00Sticky Trail Huckleberry Ursula Miles: 38.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.01
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