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Squatters Chasing Tail 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: 8.00 Month: 111.00 Year: 1293.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.000.003.0013.00255.00
Red Slime Miles: 48.00Nike Free Hyper TR Miles: 90.00Brooks Launch Purple Pineapple Miles: 88.00Nike Free II Miles: 29.00
Night Sleep Time: 145.50Nap Time: 3.00Total Sleep Time: 148.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles. extended millcreek loop. 7:22 average pace. 6:57, 6:54, 6:41 for the last three. doing my long run today was certainly not ideal. but life comes first, and life will be downright crazy the rest of this week. so i had to adapt. it's front-loading at its finest.

it was a perfect day to be out. plenty of sunshine and 60 degrees. we seem to be experiencing some weather retrogradation, but i am not complaining. the best part about this run was that my stomach cooperated. i think i have finally found the right foods and the right amounts to eat before an afternoon run. felt great the whole time.

Red Slime Miles: 18.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

jambalaya 

Nike Free Hyper TR Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. slow. sunnyside up loop. i am stressed about work, so it was great to get out this morning and run my frustrations away.

i am staying motivated by thinking of the overtime pay accumulating in my "trip to europe" fund. when that will actually happen, i know not. but it's fun to think about. 

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

changed it up this morning: 8 miles. sunnyside up. slower than yesterday. weather is great!

no PM run. too busy.

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. short sugarhouse loop. sunny and warm. chasing tail 5K tomorrow at wheeler farm. i am blaming fiddy for this one. 

Brooks Launch Purple Pineapple Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(12)
Race: Squatters Chasing Tail 5K (3.1 Miles) 00:18:32, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

squatters chasing tail 5K at wheeler farm. i wasn't in much of a racing mood this morning -- at all. but that all changed while warming up. the course was great. two loops around the farm on a dirt/packed mud path covered in fall leaves. very xc-ish. the course was mostly flat with just a few turns. well marked. accurate. good, good and good. 

i started out fast and then settled into a nice, uncomfortable 5K pace. i didn't time this race and i never once looked at my watch (it's true, bonnie!) however, there was a lady standing at the 1-mile mark yelling out splits (she was really good at it). 5:57 at the mile.

the race became a bit more interesting in the second loop -- the runners started lapping the dog walkers. and believe me, there were PLENTY of dog walkers at this race (it was a fundraiser for therapy dogs). it really wasn't too bad. i had to do a few weaving maneuvers, but nothing significant enough to slow me down. it was actually kind of fun to run through the obstacles, ready to hurdle a dog at any moment. split lady clocked me at 14:33 in the second loop (around 2.4 miles).

the last 800m of the race were pretty painful, but not nearly as bad or uncontrolled as i felt in layton last month. i finished in 18:32. still nowhere near that sub-18 mark, but i do realize it's going to take a different training approach to achieve that. working on it...

after the race i ran a long cool down with james. a great start to another beautiful-weathered day.

Nike Free II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(31)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 miles easy. sunnyside up. very wet and windy, but not nearly as cold as i thought it would be. i was repelling water like a duck and cooking like a roast in the oven. too many layers. not enough breathability. definitely overdressed.

PM: went out at 7 pm for 4 more miles. everything was wet and slushy, but nothing was falling from the sky. it's so dark. dang it.


Brooks Launch Purple Pineapple Miles: 12.00
Night Sleep Time: 6.00Nap Time: 1.50Total Sleep Time: 7.50Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. water wheel loop.

this run was slow. i usually like to do a short 4-5 mile tempo run on this route, but i couldn't get it going today. i was quite cold the whole time. i did enjoy running on the new bike trail to tanner park (thanks to fritz for blogging about it last week). i have avoided this area for awhile since the last time i ran through it i had to hike up a very steep cliff with tons loose dirt and rocks. scary. now it's a lovely paved trail. i will definitely be taking this route more often.

Nike Free Hyper TR Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. sunnyside + yalecrest extension. very cold. light snow flurries. not many drivers interested in yielding to pedestrians at 4-way stops. 

Brooks Launch Purple Pineapple Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. dilworth loop. i decided to forgo the sunnyside route to see if i could find some life in my legs. i felt better today, but it was still difficult to get it going. the cold and the 50 extra pounds of clothing don't seem to be helping. ah well, it will be warm again in march april may june.

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop. one more attempt at a 5k PR tomorrow. should be fun and cold. 

Red Slime Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(10)
Race: Tremonton Turkey Trot 5k (3.1 Miles) 00:18:20, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

this morning i ran the tremonton turkey trot 5k, and it was a gem. i would have never known about this race had it not been for scott -- he raved about the flat (and accurate) course, the $1 entry fee, and of course, the turkeys.

about that $1 entry fee, they weren't kidding. i walked up to the table to register and handed them my $1 bill. "it's a dollar to enter, correct?" "yes, one dollar please." i was stunned. they gave me my "bib" number, which was actually a sticker that said my name and age. i am already enjoying the simplicity. then they told me to grab a shirt. so generous! $1 entry fee with a shirt. scott was right, this is one of the best deals around.

shortly after registering, i saw scott and karen. scott and i ran the course to warm-up and note the turns. the course was great. it was a perfectly flat loop with no traffic, and all of the turns were clearly marked. we took a quick bathroom stop in what i believe was the tremonton police department building. it was in here that i ran into the amazing melody. the morning just keeps getting better.

the weather was perfect for racing. yes, it was cold, but the sun was out, the sky was clear, and there was no wind. i had pictured us running through an icy tundra with eye-cutting snow pellets and a biting wind. my apologies for not thinking more highly of tremonton. it's a lovely city that really knows how to put on a successful "no frills" 5k.

we lined up at the start, and after some brief instructions from the RD and a "ready, set, go!" we were off. one guy immediately jumped out in front, with scott and i running just behind him. he went out fast. and so did scott. i didn' know exactly how fast we were going, but i knew it wasn't sustainable for me. i fell back from scott almost immediately, although i did stay fairly close to him for about a mile. he was being kind and encouraging me to stay with him, but i knew i could not. he went through the first mile in 5:30, and based on my position behind him, i would guess my mile split was 5:37-5:40. way too fast for me. i was already contorting my face and making awful wheezing noises.

mile two was rough. i was having trouble getting my legs to turnover, and scott and the other guy were putting a major gap on me. i slowed significantly in this mile. i didn't wear a watch, so i don't have my splits, but i would assume this mile was close to 6:00.

more of the same in mile three. i was coughing and wheezing and sporting a 5k grimace and a runny nose. i eventually made it to the final turn, and the finish line was closer than i thought. thankful for that. i looked for the finish clock but couldn't see it anywhere. looking. looking. there it is! but the sun was glaring on the numbers and i couldn't read it. i finally got a glimpse of the time just as i crossed the line. 18:20. 

i cooled down with melody and scott while we waited for the 1 mile kid's race to finish. then it was time for the awards: turkeys. hefty ones. 17.69 pounds, to be exact. i will be donating it to my grandma for thanksgiving dinner.

it was a lot of fun seeing scott, karen and melody today -- it made the whole trip worth it regardless of the race outcome. but overall i am happy with the race. the 18:20 is a PR on a normal and accurate course. i can smell the sub-18 wafting from the oven, but i am too far away from the dinner table and will not be tasting it any time soon. next year, maybe.


Nike Free II Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(38)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. garmin is still in freak-out mode. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. sugarhouse to midvale out-and-back. i have to fit the miles in wherever i can, so tuesday became long run day this week. it was rather windy, but the temperature was mild (mid 40's) so overall it was a nice run. felt great the whole time except for the last 2 miles which were all uphill.  this is my last 20-miler for awhile -- probably until next spring. 

2:31:09 / 7:33 average. my garmin works again (after a hard reset). thanks, mike.

Nike Free Hyper TR Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(32)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am - 8 miles. sunnyside up. clear and cold. i saw two other runners out this morning, which is two more than i usually see. 

pm - 4 miles. short dilworth loop. (just for you, scott w.) 

Brooks Launch Purple Pineapple Miles: 4.00Red Slime Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.50Total Sleep Time: 6.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. yesterday i saw two people out, which was unusual. today it was a party. i counted 11 walkers and runners out and about. i liked that. it didn't feel as lonely, dark and cold as it usually does.

i also saw bec, but i talked myself out of thinking it was her, so i didn't say hi and i missed her. i learned my lesson. when in doubt, it is bec. 

Red Slime Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside down. 

running the flat as a pancake 5k in west jordan tomorrow. another brilliant idea from james. i think this distance is growing on me, and it forces me into doing some type of workout at least once or twice per month.

Red Slime Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(22)
Race: Flat as a Pancake 5k (3.1 Miles) 00:18:58, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

this is the third weekend in a row that i have subjected myself to the inevitable pain of running a 5k race. i had no intention of running another one after last week's diamond in the rough, but james came up with this crazy idea midweek and i couldn't resist (he knows how to pick out the good races). 

the race started and finished at west jordan high and ran along a very fun xc style course. this included track, asphalt, gravel, dirt, grass and rabid dogs. add in the extreme wind blowing from the south and this race was a true adventure.

although my final time does not reflect it, i felt like i had a good race. i think i am finally figuring out the pacing for this distance. other than the grass loop portion of the course just before heading to the track for the finish line (i died here, mostly mental), my effort and pace were more consistent than previous races, and i felt controlled in that uncontrolled 5k type of way.

Nike Free Hyper TR Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(28)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

late afternoon run. 11 miles. water wheel loop + parley's park bike path. the path was covered in ice and snow -- ankle deep on the bridge crossing over I-215. i also had a near-spill running down one of the steeper sections of the path. it probably would have done some serious bodily damage if i hadn't caught myself. i slowed down significantly after that to show a little more respect for old man winter.

Brooks Launch Purple Pineapple Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

with every step, a victory it was.

10 miles. millcreek loop. ridiculously windy out. apparently a nasty blizzard is on its way. hunker down, hunker down.

Nike Free II Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. 

there was definitely a storm last night, but i don't think it lived up to its "blizzard of 2010" name. it was all a bit over-hyped. i even broke out my candles and canned food and was anxiously awaiting a blackout that never happened. 

it was cold and icy out this morning, but i successfully navigated through this route thanks to my trusty yaktrax. there really was only one nasty part of the run -- running up sunnyside avenue. the plows had covered the sidewalks in road slush, which then froze into large ice balls overnight. it was a calf workout x 10.

safe travels, everyone.

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(7)
Race: Cottonwood Heights Thanksgiving 5K (3.1 Miles) 00:20:12, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

i had a really tough time with this race. the cold was a bit too much for me and the course was somewhat of a challenge -- rolling hills the whole way. tough conditions and a tough course = all weaknesses exposed. i ran 7 miles before the race started to try and warm up and get used to the frigid air. i never really got warm, and my hands were numb the whole time. 

first mile - gradual climb for a good portion of this mile. i passed two women just before the first mile marker and ran in second place until the last mile. [i thought i was hallucinating, but monkeymime confirmed that santa was directing a turn just before the halfway point.] 

the roads were icy and slick in a few areas along the course, particularly on the turns just before the second mile marker. i was slowly catching up to the first woman and finally caught her just after two miles. i knew she was fast and i was giving everything i had to stay with her. we ran side by side for the last 400m or so. it was a race! i was really struggling at this point. i was freezing and wheezing and felt almost pass-outish. adding to the drama was my spewing nose and its contents subsequently freezing on my face or finding its way into my mouth. breathing through a mucous wall isn't very easy, especially when you are already starved for oxygen and the only kind available is the 7 degree kind. 

i ended up losing the battle in the final few steps of the race. she had a strong kick and pulled away quite easily. 1st place was 20:11 and i was 20:12. it took me a few minutes to regain my composure. i was wheezing and coughing quite a bit. i am not sure i have felt that bad during or after a race before, so seeing the final time and the lack of return for the effort was a bit frustrating at first. however, it was a lot of fun to have the opportunity to engage in a true footrace to the finish line. all things considered, it was a good experience and was a great way to start the holiday. 

that's the last 5k for me for awhile. now it's taper time. 10 more days of keeping a good grip on my motivation. it's getting slippery...  

Brooks Launch Purple Pineapple Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in the sunshine. brickyard loop. 

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.001.0012.00

i met nan and aaron in sugarhouse park this morning for a workout. other than racing, i haven't done an actual workout for quite some time. it felt great. i really need to do this more often...

it was 19 degrees at 7 am, which felt somewhat warm in comparison to the last couple of days. we started out with a 30 minute warm-up around the park, then did some strides.

then, the workout:

10 min @ half marathon pace; 2 minutes rest; 4 x [3 min hard, 2 (1?) min off, 1 min hard, 2 min off with 10 push-ups].

i struggled the most on the 10 minute segment -- i was running right around 6:30 pace and it felt like a 5k effort to me. blah. we were also really good at hitting the uphills for the 1 minute hard segments, which really took it out of me. and the push-up portion was a great addition, but mine were much too pathetic to be called push-ups. overall it was a great workout -- something i would have never done on my own.

don't tell nan, but i only did 9 push-ups on the second set...

Nike Free Hyper TR Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. short millcreek loop. there's a bit of snow out there. 

Brooks Launch Purple Pineapple Miles: 7.00
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. millcreek loop again. i am really playing with fire by running on ice and hurdling giant snow banks during a taper week. i think i'll stick to running loops around sugarhouse park for the rest of the week.

just need to make it to sunday in one piece... 

Nike Free Hyper TR Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.000.003.0013.00255.00
Red Slime Miles: 48.00Nike Free Hyper TR Miles: 90.00Brooks Launch Purple Pineapple Miles: 88.00Nike Free II Miles: 29.00
Night Sleep Time: 145.50Nap Time: 3.00Total Sleep Time: 148.50Weight: 0.00
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