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Cottonwood Heights Thanksgiving Day 5K

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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: 28.00 Month: 77.00 Year: 2000.00
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
189.7651.171.500.00242.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.500.0012.50

NOVEMBER! 

the plan was to get up early and get my run in first thing since i had a TON to do today...my day off woo! but i didn't get home until way late last night because i locked my keys in my car at a gas station. bummer. the last time i did that was the first time i ever went out driving with my mom when i got my learner's permit and i swore i would never do it again. $50.00 just to open my car!?!?!?! arg. 

so anyway i slept in and ended up doing my run around noon. here are the details:

time to whip out THE DIAMOND WORKOUT! 

2.5 mile warm-up - 8:30 pace

400M @ 5:30 pace; 2 min. slow run recovery

800M @ 5:45 pace; 2 min. recovery

1600M @ 6:00 pace; 3 min. recovery

3200M @ 6:30 pace; 3 min. recovery

1600M @ 6:00 pace; 2 min. recovery

800M @ 5:45 pace; 2 min. recovery

400M @ 5:30 pace

1 mile slow, easy @ 8:45

2 miles cool-down @ 7:55

Total: 12.5 miles / 1:33.20 / 7:28 average

within the next two months i hope to shave at least 30 seconds off each pace at each distance. maybe could have gone harder today. especially the 3200 @ 6:30, that definitely didn't feel hard enough...because it wasn't. i need to do more "super-uncomfortable running" workouts, but this is what i had in me for today.


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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

it was kind of a weird day/run for me today. i came home from work and crashed, and COULD NOT wake up from my nap. i kept waking up and thinking "i really need to go run...it gets dark so early now" and then i would drift off to sleep again. i don't think i have quite recovered from my sleepless weekend. so once i finally forced myself to wake up, i got out the door and on to my run, but i was in that fuzzy/dreamy sort of state and it took me a few miles to shake it off. it turned out to be a nice run. although it looked eerie outside when i left, the temperatures were quite pleasant. i ran in shorts and was not cold for any portion of the run. i finished with 3 x 30 second strides, and i am now feeling wide awake and refreshed. i am not sure what happened today. i don't usually like sleeping during the day because of how i feel when i wake up. but i guess i needed it because my eyes did not want to be open this afternoon.

i went on the chiuaha route again today and got through safe with no sightings.

average pace 7:58

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
8.000.000.000.008.00

8 easy miles today. started out @ 8:00 pace for 20 min. then 7:30 pace for the rest of the run. was going to go out for 4 more after work, but i got off late and then had to go VOTE...that was important. weather is going sour on us fast. ugg.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

i was going to do 800m repeats today but the SNOW got in the way. no way i was going to get in some good splits and a good workout when i am sliding all over the place...so i decided it was going to be a treadmill day...

2.5 mile warm-up @ 8:15 pace

10 x 3:00 min @ 5:56 pace with 2 min. recovery between each

3.5 miles @ 8:00 pace

total: 1:30:24 / 7:32 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
5.003.750.000.008.75

5 miles this morning before work @ 8 min pace

3.75 miles this afternoon. looped around liberty park. lots of slushy snow, mud, wet leaves, etc. but i stayed warm and enjoyed the sunshine despite the super-cold air.  i ran with my friend thomas. he is running the snow canyon half this weekend and i am jealous! it was nice to run with someone for a change, i am a solo runner 99.999% of the time, so it mixed things up a bit. 6:50 average pace.

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 before work. ahhh! work kills me when it comes to having time to run. but it was a nice run, easy pace. 

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
10.005.000.000.0015.00

15 miles this morning. I felt tired and sluggish at first, but warmed up to a nice pace after about 3 miles. The morning was clear, so it was pretty chilly, but it is going to make for a beautiful day! 

 1:52:09 / 7:28 average

 so that concludes my 55-ish MPW portion of my training. i should be getting around 65 MPW for the next few weeks, followed by some 70-75s. that is the plan but we'll see what kind of time i have...the holidays are by far the busiest time of year at work. but hopefully i can manage my time well enough to get the mileage in. lots of doubles for sure.

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
14.330.000.000.0014.33

Early morning run...very dark and very wet but not a bit cold. Kept a fairly good pace throughout the run, but never got into MP range. Ran 7 miles @ 7:33, the rest @ 8-8:20-ish. Felt nice and easy and was a good start to the week.

1:55:14 / 8:02 average

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

nothing great about my run today. i ran after work and my legs felt dead. i maintained about an 8 min. pace, but my legs just felt heavy and i wasn't getting good turnover out of them...my stride felt awkward. i ran down to 33rd south and was going to turn around (that would have been 8 miles), but i needed the miles so i kept going and turned around at 45th south, which added another 3.5 to the run. so i wasn't terribly happy with the way i felt, and hopefully i can bounce back tomorrow for some faster mileage...probably 800s. 

1:32.24 / 8:03 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.775.000.000.0014.77

today's workout falls somewhere between speed intervals and MP tempo:

2.6 miles warm-up @ 8:17 pace

800m @ 2:58, 2 min. slow, 1 mile @ 6:15, 2 min. slow

800 @ 2:58, 2 min. slow, 1 mile @ 6:10, 2 min. slow

800 @ 2:58, 2 min. slow, 1 mile @ 6:00, 2 min. slow

800 @ 2:56

7.17 miles easy @ 8:15 pace

14.77 total

1:57:02 / 7:55 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
10.002.500.000.0012.50

well, i got behind. it's been a crazy few days...details in friday's entry. i managed 12 miles today, 2 MP right at the end but otherwise a very easy, average run. tomorrow will be tight, with running as last priority. it is almost painful to say that and i hope to never say it again, but with what i have going on tomorrow, it's true. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

alright. finally getting to the dreaded  friday entry. today was not good. and jam-packed with everything but the opportunity to go for a run. worked from 3 AM to noon, had about 45 minutes to go home, eat lunch and do some last-minute studying for the GRE, then headed up to the U to take my test.

they told me to be there at least 30 min. early for check-in procedures. i got there 45 min. early just to be safe, and check-in took about 30 seconds. so then i had lots of time before the test, but it was good because i got a little more studying in. the test took FOREVER, much longer than i expected because i had to do an extra set of 30 quantitative questions that they were using for research.  i finally left the testing center at 6:15, then it was off to my friend's bridal shower. i really don't like these things but there are some that you must attend. i kept thinking about how there was still time to get in 6 miles. still time for 5 miles. still time for a quick 4. but the time just kept ticking away.

i made it home around 9:30 and was pretty exhausted at this point and knew my run was out. 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.920.000.0011.92

i tried a new route today, some parts i liked and some i did not.

i started with a few laps around liberty park (1.4 miles each) at an easy pace. then i came out at 1300 S and ran down 7th east for a bit. i hate 7th east, such a busy road and NOT fun for running. after going south for about 2 miles, i turned west and started into my 5 mile tempo. turned north and headed back up to 1300 S, where i re-entered liberty park for a few more laps. tried to push the pace for the last 2.5 of the tempo. finished the last lap by coming out of the park at 900 E and then heading home. a good workout today. my legs felt good and my bothersome foot felt excellent... most likely from the rest yesterday. recover tomorrow and then start all over again on monday. and the running continues...

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.023.000.000.009.02

was hoping to get more miles in today but i was happy with the quality of the ones i did get in. i love running on mondays because i am well-rested and my legs feel fresh and strong. i ran before work, then ran to work and home again, as well as to the grocery store, trying to get in as much running as possible. it ended up amounting to 9 miles...i was hoping i got in at least 10, but the course tool rules all until i can afford a more sophisticated timing device...a.k.a. garmin. i still have the rest of the week ahead so it should be ok. 65?? 70?? hopefully 70 but we'll see. i should get in some decent mileage tomorrow along with some 800s. goodnight. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.640.000.000.0011.64

the plan was to do some 800s and mile repeats today, but i didn't have it in me. my left foot is still bothering me...i am pretty sure it is my cuboid bone. i am monitoring it closely because the last thing i want or need right now is to be out with a stress fracture. it is very sensitive and painful at times, and other times it is not. it always takes a few strides when i begin to run before the pain gradually subsides. today it was acting up again so i decided it wouldn't be smart to pound out a speed workout. i ran at a comfortable 7:50 pace and just took it easy. i thoroughly enjoyed the weather. everyone was out and about in their shorts like it's september. it's nice. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10 miles with 5 mile tempo @ 6:30 pace. foot took a little longer to warm-up this morning, but after about 2 miles it felt fine. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

another day pressed for time but i got in 8 miles in between work and meetings and such. i was hoping to get 3-4 more later this evening but it didn't happen. so it was a nice and easy recovery day and it should help my foot, especially since i am planning on a long run tomorrow and i want to feel rested and fresh.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.500.000.0018.50

i have work off today so i had time for a long run. included a 6.5 mile MP tempo. i decided i wanted to run a point to point route today rather than an out-and-back, so my plan to pull this off without having to ask anyone for a ride was to run from downtown to sandy and then take trax back home. i ran to 11400 S in sandy, cut over to state street, then headed back up to 10000 S to the trax station. my hands were cold and numb (biting little wind from midvale on), so i was having trouble getting my money into the ticket machine. the train kept beeping like it was about to leave as i countinued to struggle to get my money in with frozen fingers. i finally got my ticket and hopped onto the train. it started moving instantly, so i had just barely made it. rode up to the 900 E station then ran 1 more mile to get home. it was a pleasant run, and everything felt good, i just didn't like the route...too many traffic lights! my foot felt fine except for the last mile after getting off the train. i expected this to be the case since i had been sitting on trax for 30+ minutes and was no longer warm. other than that, no problems today. 

 for the tempo: stayed in the 6:30s up until the last mile, where i fell off pace (7:02). it was uphill and i was tired. i was happy with it except for the last mile because i let myself slow down. the only way i am going to get faster is if i continue to push it and run hard when i am uncomfortable and fatigued.  hopefully i will remember that for next week! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles recovery today. a bit chilly, but nice. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ahh, i got behind. working at a bakery the week of thanksgiving is sure to take up most of your time. 10 easy miles before a long day at work. 

 i am cutting back my mileage this week for two reasons:

1) my foot is still bothering me; seems to be getting worse. hopefully easing up this week will give it...whatever it is....some time to rest and heal

2) i am working A TON this week. 10-12 hours on my feet should build some stamina in my legs, if nothing else.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

shorter run today with 3 MP miles, 6:40, 6:47, 6:39. i worked a 14 hour shift today. we made 675 DOZEN rolls for thanksgiving orders. that's 8,100 rolls. tons of rolls. TONS. i started work at 3 AM, got a 3 hour break in the afternoon (that's when i did my run), then it was back to the bakery until 9 PM. i came home and fell asleep almost instantly. and had some awesome dreams about rolls. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

forgot to blog about this until today. i am trying to get my foot to feel better, whatever the problem is. rode the bike for an hour as cross-training miles. i did this because i knew i was racing in a turkey trot on thursday and i wanted my foot to be rested. still trying to figure out what it is, but the more miles i put in, the more painful it becomes. that is why i have backed off the mileage.

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Race: Cottonwood Heights Thanksgiving Day 5K (3.12 Miles) 00:20:59, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.000.008.00


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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

another slow, easy day. my foot hurt to walk on it this morning when i got up. i was very worried but the pain died down as i got moving around. can't figure this out and it's driving me crazy! will take another super easy day tomorrow, rest on sunday, and include some time spent with my foot in a bucket-o-ice. brrrr. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

my foot felt much better this morning when i got up, and isn't acting up post-run like it usually does. good sign. now i have a day to rest completely and hopefully i will be good to go on monday. 70. that is the goal. hopefully my body can handle it. i just have a wussy foot. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.7651.171.500.00242.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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