she ded

July 22, 2019

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Member Since:

Jul 25, 2005



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: 0.00 Month: 40.00 Year: 775.50
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

on my own for speedwork today. 

i started out at east high. as soon as i finished my last warm up lap, a PE class entered the track, which meant i had to leave (there are signs posted everywhere saying the track is closed to the public during school hours). i was all worked up at that point and didn't want to postpone the workout, so i relocated to liberty park and made a slight revision to the plan.

the workout: 3 x 1 mile + 4 x 400m

mile splits: 5:51, 5:36, 5:43 (3 min recovery)

400m splits: 75, 75, 76, 75 (90 second recovery) 

i used the 5k mile markers painted on the sidewalk (which i'm confident are accurate seeing as mr. cabanillas certified the course). the first mile felt terrible and was a bit shocking to my body, the second mile was an overcompensation for the disappointing first mile, and the third mile felt like just the right effort.

there is also the issue with the tiny slope in the south end of the park, which is definitely present when you are trying to run fast. it's really not that significant, but i think it can contribute to a gain/loss of a few seconds, depending on where the mile starts and ends. i ran a different mile for each repeat (2 to 3; start to 1; 1 to 2). 

Seriously, Purple Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
From Adam RW on Tue, Nov 06, 2012 at 09:51:03 from

Nice workout Allie. Great way to start the day.

From Rachelle on Tue, Nov 06, 2012 at 09:54:27 from

Awesome workout Allie! I am incredibly impressed with your ability to push yourself solo this morning. A 5:36 mile is flying!

From Andrea on Tue, Nov 06, 2012 at 09:58:34 from

Impressive workout Allie! I hate that slope...Jake and I always do our mile repeats starting on the east side and stopping right before the slope.

From runningafterbabies on Tue, Nov 06, 2012 at 09:58:55 from

Woohoo! Nice workout - and just for the record track workouts are overrated. I like the flatness and accuracy, but what road race is like unto a track? You got a much better workout!

From JD on Tue, Nov 06, 2012 at 10:03:49 from


From Jake K on Tue, Nov 06, 2012 at 10:10:15 from

That's a nice workout allie. I like the addition of the quarters at the end. You're 5K PR is panicking right now. Its days are numbered.

That slope on the south end is a bugger. You have to put in a lot more focus to hold the pace on that stretch. Its so subtle that you don't really notice it, unless you are paying attention to your splits, in which case its very noticeable.

From prestonmadera on Tue, Nov 06, 2012 at 12:53:34 from

Great work allie!

From RAD on Tue, Nov 06, 2012 at 14:15:07 from

I was thinking of Sugarhouse park and thought...a little slope?!? But, then I re-read Liberty park and now I understand :) Oh, how reading and comprehension is important.

Nice job on those miles splits and 400's were right on.

From Nancy on Tue, Nov 06, 2012 at 15:40:52 from

Wow those are some pretty fast miles.

From Tara on Tue, Nov 06, 2012 at 16:36:09 from

Very Nice Allie. I have to do a speed workout at the DI later today. I only have a short window of time to find the latest trends to add to my wardrobe. I do need some more underwear.

From Brooke on Tue, Nov 06, 2012 at 16:49:04 from

Nice splits! Way to stick it out and get the speedwork done despite the fact that someone "moved your cheese". :)

From Ken Bess on Tue, Nov 06, 2012 at 17:12:53 from

Nice work Allie, I'll bet that you're pretty tired after that!

From NatalieK on Tue, Nov 06, 2012 at 19:32:54 from

Well done! Sounds like a good workout. I'm glad to know that there is indeed a slope. Whenever I run there my pace tends to get slower at that point I felt like it was a little uphill but never knew for sure. Glad to know I'm not crazy. Good job running fast as always.

From Adam RW on Wed, Nov 07, 2012 at 14:36:29 from

Registration is done. See you Saturday!

From allie on Wed, Nov 07, 2012 at 20:25:23 from

thanks adam!

From Bam on Sat, Nov 10, 2012 at 13:40:22 from

Jumping Jack Flash - that's a sizzling session. Dangerous. Seriously dangerous, kidda.

Well done, allie. I'm sure you're going to destroy you PR's when you go after them.

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