dome ain't got no roof

Riverton Holiday Heroes 5k

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Miles:This week: 10.00 Month: 102.00 Year: 102.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.500.000.000.00213.50
Kinvara3 Detroit Lions Miles: 93.50Seriously, Purple Miles: 41.00Kinvara3 Chewy Spree Miles: 64.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles around sugarhouse. my fuel for today was work drama. good grief. 

Kinvara3 Detroit Lions 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
6.000.000.000.006.00

6 miles on the wood chips at libery park.

sign up for the run for clean water 5k! 

Kinvara3 Detroit Lions Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 mile trail run with devra and james. we started at the zoo and ran along the shoreline trail and then up dry creek. beautiful morning to be out -- the sky was crystal clear and we could see all the way across the valley. i got dropped five different times on the run, and i got lost in the last mile and had to bushwhack back to the cars. i fully anticipated this though -- devra and james are both very skilled on the trails, while i am probably the worst trail runner in the world.

after the run we had brunch at ruth's with a fun crowd to celebrate andrea's birthday and turkeys.

Kinvara3 Detroit Lions Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop with james. he was on a roll today with jokes, politics, and political jokes. 

Seriously, Purple Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. demolished mcdonald's loop. 

Kinvara3 Chewy Spree Miles: 6.00
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

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
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am: 4 miles at liberty park.

pm: 7 miles with devra on the JRP. eerily warm out. culex pipiens are back.  

sign up: run for clean water 5k 

Kinvara3 Chewy Spree Miles: 7.00Kinvara3 Detroit Lions Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i spent hours and hours waterproofing everything for our race. everything suddenly becomes much more difficult when you have to worry about keeping things dry in addition to keeping things organized. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around liberty park. it went from warm and windy to cold and rainy in a matter of minutes. soaked through by the end of the run, just as the rain turned to snow...  

terrible mileage this week. i lost focus with the stress of the race. 

Kinvara3 Detroit Lions Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

today was the run for clean water 5K. this has been in the works since early august when james' sister approached us with the idea of holding a charity race for her NPO breaking ground. they are currently working to raise funds to build a water pump and implement a hygiene program in a small community in cameroon. this will bring clean water to 3,500 people living in the village.

everything went well with the planning and organizing, and i learned a lot through the process (more advertising! more advertising!). the biggest hurdle for us was the perfectly timed snow storm. not only did it cause a lot of pre-race stress and scrambling to make sure everything would hold up in the wet and cold weather, but it also left us with very few participants (fewer than the few we already had).

we ended up with 17 total runners -- they were all awesome and everyone had a great attitude about the weather. the amount of snow that fell went from being a nuisance to comical. it was relentless. the course was covered in deep snow and was coming down so hard that we couldn't keep up with any sort of shoveling. james marked the entire course with arrows and cones, only to discover that the snow buried them, so he had to go back a readjust everything. i had a difficult time with our timing system because my hands were so cold that i couldn't punch in the bib numbers correctly. everyone was in good spirits though, and patient and understanding, which we appreciate. it was fun to see everyone have a good time and make the most of a pretty silly situation.

we are planning to organize another race next spring/summer, and hopefully we will have better weather next time. we now know a bit more about what we are doing and we are armed a lot of race equipment (finish chute, bibs, timing system, cones, etc), which is nice. it will definitely cost less next time around.

thanks again to everyone who came out today -- adam, ken, rossy -- you were all great sports and it was great to see you there. a big shout out to maurine as well for being willing to volunteer and being so helpful in all areas.

so much to learn. this was such a small race yet we still had plenty to do, and in my opinion, there is so much more that we could have done to make it better. we took notes and we'll give it a go again in a few months.  

a few pictures of some hard core runners -- courtesy of james and his warm, functioning hands (that sounds creepy, but seriously it's a joke).

results (we used an app called RaceSplitter -- highly recommended as an inexpensive yet effective timing system. very user-friendly and super smooth to use. our timing issues came from operator error [allie], not the app itself).

congratulations to our overall winners, andrew and devra.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles with james. sunday snow loop! conditions were about as treacherous as it gets for running in the snow, but we bundled up and stayed warm and we had a great time. we even got some ski-sliding in going down the hill on 3900 south. impressive storm! i feel bad for anyone who tried to organize a 5K today. 

Kinvara3 Chewy Spree Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. we ventured off the JRP today to clock the mileage for a new route. the dark is coming earlier and earlier, so it will be good to have more options that are safer with more light (we're also kind of sick of the JRP). we made a big loop around south jordan and riverton -- 7:30ish pace for the first half and 7:00 for the second half. 

refueled with a giant veggie pizza at porcupine grill  -- my first time. watch out, squatters. 

Kinvara3 Chewy Spree Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5-4-3-2-1 fartlek workout with devra.

paces for each interval: 6:29, 5:45, 5:48, 5:16, 5:18 (very unofficial -- i just added 2-3 seconds to the paces devra was running to adjust for allietude). i'm a garmin leech. 

the first five minute segment was heading uphill into little cottonwood canyon and it was rough -- windy, icy, cold, uphill -- all of my favorite things in one five minute package. the rest of the intervals were a mix of uphill and downhill, except for the final minute, which was flat.

there is still a ton of snow on the ground, which meant the shoulder was really tight in some areas -- kind of scary because it was getting dark. nothing slows devra down though. hills, ice, icy hills...it's pretty amazing to watch. i almost stayed with her on the three minute segment, but i fell back in the final minute as we crested a hill. someday...   

Seriously, Purple Miles: 8.50
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 around sugarhouse with james. we were originally planning to go 8, but we had to turn back early because we were running late for work because someone wouldn't get out of bed because she was too cold. pffft.  

Kinvara3 Detroit Lions Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 with devra after work. 7:06 average. beautiful afternoon to be out. 

Kinvara3 Chewy Spree Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 very easy around liberty park.

Seriously, Purple Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Race: Riverton Holiday Heroes 5k (3.107 Miles) 00:18:26, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

it was 50 degrees and dry this morning. uh huh.  

if there was ever a day that i thought i could break 18 in the 5k, today was it. you will never guess what happened.

i ran 18:26. 

the difference today is that i felt good. i felt very, very strong and smooth throughout the race. i was definitely working, but it was by far the least painful 5k i've experienced all year. to me, that is more encouraging than the time since so many factors go into any given race (course, weather, elevation, disgusting stuffed mushrooms the night before, etc).

based on how i felt today, this was my strongest 5k to date. it's the only one where i felt i kept it together the entire time (both in proper pacing and mental focus). the workouts seem to be paying off, but it is going to take more time.

the course went something like this:  left on deer mountain drive, right on deer horn court, left on deer view place,  right on deer orchard drive, left on deer orchard cove, left on deer haven cove, left on deer hill way, right on buck hollow lane, left on buck hollow drive, left on big buck cove, concentric circles on elk hill court, and a figure eight on fawn hill lane

i won a whimsical metal christmas tree trophy. it's very pointy and sharp and james accidentally sat on it the whole way home.  

Seriously, Purple Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 with james. 

Kinvara3 Detroit Lions Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sugarhouse. 

Seriously, Purple Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. we ran a big loop around sandy and cottonwood heights. beautiful sunset.

we're off to seattle for the rest of the week. happy thanksgiving, friends.  

Kinvara3 Detroit Lions Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Kinvara3 Chewy Spree Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

in seattle. ran around the south end of mercer island to groveland beach and back. i wore my best outfit. 

Kinvara3 Detroit Lions 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
5.000.000.000.005.00

through the muddy forests of mercer island. 

Kinvara3 Detroit Lions Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

more muddy forests + 1 mile on the track in 6:14. 

Kinvara3 Detroit Lions Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: seattle half marathon (13.1 Miles) 01:23:42, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

splits: 6:10, 5:55, 6:22, 6:13, 6:34, 6:18, 6:34, 7:08, 6:23, 6:21, 6:17, 6:22, 6:58 (1.1)

  • seattle is a beautiful place, and the course highlighted some of the best areas.
  • i couldn't see the beauty because it was very foggy.
  • i paced this race very poorly. i started out too fast trying to keep up with woman #1. she ended up pulling away quite easily, and i had burned too much too soon. woman #3 passed me in mile 6 and woman #4 passed me in mile 8. this meant that i became woman #4 and i was not happy. 
  • the course is hilly (hence the sporadic splits). 
  • volunteer woman under overpass #3 liked my outfit. 
  • i wanted to run 1:22, and i thought i was capable of that. james thought i was capable of a PR (fooled him; fooled myself). 
  • i knew the course was hilly, but it was hard to pace it properly because i didn't have a clear idea on the course layout. the timing/location of the hills was tricky, and i think if i had known what was ahead, i could have done a better job of distributing my energy more evenly. 
  • another sea level bust! cough, cough, cough. 
  • james' dad makes great salmon and great pie, and it's possible that i had slightly too much in/on me during the race. i don't regret that. 
  • we came home to a dead [very dead], imploded jeep. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mile commute run (split up into four runs with my giant backpack to ensure i keep my muscles huge). i was actually planning on taking today off.

after several failed attempts to jump start my jeep last night (it wouldn't even turn over), i knew today was going to be a hassle. i actually couldn't sleep because i was stressed about it/looking forward to it.

i ran to the trax station and caught the 5:59 train to sandy, then ran from sandy to draper (3.5 miles). i left work at noon and ran back to the trax station and then back home, where i met the tow truck man. he ran four (four!) red lights on the way to the repair shop (and this is not a lie). each time he apologized and said: "whoops i thought i could make that one."

four!

my final run of the day was from the repair shop to enterprise to rent a car (aka car for hire). they were out of economy cars, so they gave me a free upgrade which i didn't want. i now have a giant, giant white minivan. 

i've already discovered that this van can't climb over curbs like my jeep. it's also sooo long that it ran into the back of itself when i was in a roundabout.  

Kinvara3 Chewy Spree Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off.

vanned to work and got my car issues sorted. i'm tired and stressed (which is lucky for james since that is his favorite type of allie). 

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
5.000.000.000.005.00

5+ miles with devra on the JRP. short run today because i was drained. it took us over 20 minutes to run the length of kidney pond. 

i'm planning on a down week or two...

Kinvara3 Detroit Lions 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
4.000.000.000.004.00

i bought a car today. now i'm in search of the correct pronunciation of "nissan" 

4 miles. late evening run in liberty park.  

Kinvara3 Detroit Lions Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.500.000.000.00213.50
Kinvara3 Detroit Lions Miles: 93.50Seriously, Purple Miles: 41.00Kinvara3 Chewy Spree Miles: 64.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
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