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SLCTC Beat the New Year 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
147.5433.800.000.00181.34
Asics Gel Speedstar 3 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

still putting in slow, easy miles. foot was painful today. ARG.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

cut my run short and went out on the bike.  it seems every time i try to increase my mileage above 65 something dumb like this happens. i wish my body could adapt better to higher mileage.

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

so i typed up a long, beautiful entry yesterday updating the status of my foot and such. basically it was a long paragraph of ranting and raving, followed by my conclusion that my foot was feeling great and i was going to get back to running today. oh, and there was also a paragraph in there about irony...i spent the last few days on my bike and just when i am ready to get back to running i came home yesterday to find it had been stolen. WHO DOES THAT?!!?!? i took it as a sign that i wouldn't need to use it anymore.

this morning was the test...and it was successful. not only did my foot feel great (no pain whatsoever), but my legs and the rest of my body felt wonderful. my body was hungry to run at full strength again. everything seems to be good, and hopefully i am back on track and can get into some serious training again. 6 weeks until the race!!! hopefully i will be ready.

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.055.000.000.0010.05

i wanted to get into some faster stuff today and test my fitness after last week's hiatus. i am being careful to not overdo it, but i feel good and my foot is pain-free.

i decided to modify a 800M x 10 workout, instead doing a 3 min. "on" to 2 min. "off" x 8. the "on" portions ranged from 5:55 to 6:00 pace, while the "offs" were just a slow, easy recovery jog. half-way through the workout i was feeling really good and decided i was going to do 10 repeats instead of 8, but on the 7th and 8th sets my hamstrings started tightening up a lot, so i decided to call it a day at 8. two miles to cool down. foot is feeling good and i hope it stays that way...will continue to ice it this week. 

1:12:15/7:23 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
9.070.000.000.009.07

easy pace today...bright and early before work.

that's all. i am in a hurry.

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
7.500.000.000.007.50

these next two weeks are going to be ROUGH for training.  today i was up at 2 AM for work, got of at 1:30 PM, crashed into a nap, and finally got out on my run @ 8 PM. i got in 7.5 miles at an easy pace. my calves are really tight, not sure why. anyway, starting monday (sunday night), i will be working graveyards up until christmas eve. so excited!!! i am still trying to figure out when i will run...right before work or in the morning right when i get off. i guess i will have to experiment and see what my body handles the best. either way, i things are going to be out of whack. everything is going to be turned upside-down!!!! 

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
6.204.000.000.0010.20

MP miles workout today. felt pretty good, although my calves are still a little bit tight. who knows where that came from. 

splits: 6:00, 5:57, 6:01, 5:56

i was happy with the splits, mostly because i was consistent. if i had done more, the pace would have slowed...so with only 4 MP miles, i hope to get these all to 5:50s or less. i will do this workout again within the next two weeks to see if i have made any progress. my adductor muscles on my right leg have been bothering me. i had adductor tendonitis through my senior year of high school and i think it is acting up again. luckily, the discomfort goes away once i am warmed up, so it doesn't affect my running. i will hit it with the stick and lots of ice this weekend and it should be fine.

 total time 1:19:05 / 7:45 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
7.050.000.000.007.05

very easy-paced workout today. adductors still letting me know they are there. it is SO SNOWY today! brrrr. 

i just got some new shoes so i can finally start keeping track of miles on at least one pair. they felt really good...asics gel speedstar 3s....very lightweight and comfortable. these may be my racing shoes for january, we'll see. 

Asics Gel Speedstar 3 Miles: 7.05
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
6.000.000.000.006.00

this week is going to be so messed up. i worked starting sunday night at 10 PM until 8:30 this morning, then went for a run and thought i was going to fall asleep mid-stride. i felt slow, groggy, and delirious.

i stayed up all night on saturday night and then took a series of naps on sunday to try to get my body used to this schedule, but i was still exhausted. i think it will take another day or two to get into some "normal" sleep cycles and get used to a flip-flopped routine. 

i came home and fell asleep almost immediately, and slept until 4 PM. back to work tonight at 10... 

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
6.032.000.000.008.03

felt a lot better on my run today. i think i am slowly adjusting. pace started out at 8:13 for about 2 miles, sped up to 7:30. held a 7:15 - 7:30 pace for about 20 min. then finished the last 10 min. a 6:39 pace. so i got in a couple of MP miles, but nothing spectacular on this run today. doing my best to stay on top of my training with my crazy schedule. it should gradually get better as the week goes on. i am off to bed. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

right adductor super-sensitive again today. only got in 5 miles. i am really bummed about my training lately. it is not adequate if i am going to meet my goal time for my race next month.

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
6.001.500.000.007.50

i just got a pair of yaktrax and they worked really well running on the snowy, icy roads. i felt good today, with no pain in my leg or foot while running. i warmed both trouble spots up with a gel heat-pack before heading out, and that seemed to help a ton. so i guess i will add that to my daily regimen...heat before, ice after. my pace was slightly slower than usual due to the snow, but i felt i was running at a good effort. 

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
4.005.200.000.009.20

my mileage suffered greatly this week. working grave shifts has really taken a toll on my body. i start at 10 PM and have been working until about 9 AM or so, then i come home to sleep but can never get any more than 4 or 5 hours before i wake up and absolutely cannot fall back to sleep. then i just feel groggy and cranky and try to get in a run before heading back to work again. so it's been hard to put in the miles, and on top of that having these nagging pains in my foot and leg. i am still planning on pf changs marathon in arizona in january, but i may have to adjust my goal time and start being more realistic. i set a 2:50 goal for this race back in september when i was really at a strong point in my running. since then i have been hit with frustrating and unexplained injuries, working a ton, poor sleeping habits, and just overall difficulty with motivation. when i signed up for the race i was all motivated that i was going to continue to improve and get faster, but i think i tried too hard and then hit a bunch of road blocks and have sort of been crashing and burning ever since. so i have four weeks to get healthy and search for that fire that i had back in september. after that race, i am going to take it easy, then get super-serious for spring and summer races. the snow and cold are not my friends when it comes to running. i thrive in heat. the longer (starting monday!) and warmer days will be what i need to get back on track and set my sights on some more serious goals next summer. for now, i am worn down, injured, cold and tired. 3 more days of grave shifts and then maybe i will have a more positive outlook. zzzzzzzzzzz...............

Asics Gel Speedstar 3 Miles: 9.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 miles today with 4 mile MP tempo.

splits: 6:18 (still warming up i guess), 6:00, 6:01, 5:56

almost identical splits to last time, i was hoping to have them all under 6...working on it!

adductor still bothersome but is fine once i warm up. still using the gel heat-pack before i run so i can warm up faster without trouble.

hellooooo SNOW

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

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
10.020.000.000.0010.02

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
10.100.000.000.0010.10

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
6.004.000.000.0010.00

trying to catch up from the christmas craziness. lots of snowy run the past few days, all at an easy pace. i worked for 14 hours on tues. night into christmas eve morning. everyone likes to do things last minute, including getting bread for gifts and christmas dinner. lots and lots of work, but now i have the rest of the week off! i have enjoyed getting some good sleep, catching up on my running, and enjoying time with my family. i think i am finally getting my life back. i got in a few MP miles today, but i need to get back into more structured workouts. and then of course a taper, but this one isn't going to be significant....i have kind of been tapering since late november when my foot got injured. i am thinking i will try to build miles back up as much as possible, then do a mini-taper a few days before the race. i first have to make sure my legs are ready for another 26.2 miles. when you haven't been putting in the proper training, they will cramp on you for sure!!! i want to make sure i avoid that experience. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

12 miles in 1:33.21 with a 5 mile tempo from the 30-minute mark to 1:02. after that i slowed down considerably and ran at a very easy pace. pretty uneventful but my foot and leg felt good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

afternoon run today after work...which means things had time to thaw out a bit and i had one SLUSHY run. my feet were soaked within the first mile and i sloshed and slipped my way through the entire run. the colder, crunchy snow has much more traction and makes for more even steps, but i guess the slush is a trade-off for the warmer temps. i ran at an easy pace today (8:15 average), but i kept it steady, including the hill portions. i am looking forward to a solid week of training...i haven't had one for awhile and i am excited to get things rolling again. 

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
10.020.000.000.0010.02

no speedy stuff today...saving it for tomorrow's SLCTC Beat the New Year 5k. should be fun, and a nice workout. easy pace today...still feeling a little of the foot but nothing like it was before. 

i just finished registering as a member of the USATF - Utah Division. i have a goal of finishing in the top 5 of the 2009 LDR circuit. my overall goal for 2009 is MORE RACING. this will keep me motivated to get out there and compete in more races around the state. 

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Race: SLCTC Beat the New Year 5K (3.1 Miles) 00:20:32, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.100.000.008.10

HAPPY 2009 to all!!!

i just beat the new year with 10 minutes to spare. it was a fun way to bring in 2009. the race was well-organized, there was good participation, cool shirts and plaques, etc. it was also FREEZING. 

i had a nice, long warm-up, although i never got warm. i started at the front of the pack and stayed within the first 15-20 runners throughout the race. the course was 2 1/4 laps around sugarhouse park. a lot of runners (especially the women) started out really fast, but most fell back by the second lap. i could see only one female ahead of me, and i was gaining on her. i finally caught her on the second-to-last uphill, we ran dead-even on the flat and downhill, and then she surged. it was a tough little uphill to the finish, and it got me. i was one stride behind her all the way into the finish chute, but i couldn't pass her. 

i didn't get split times...my hands were wrapped in gloves and two layers of sleeves (and my hands were STILL numb). so i clicked my watch at the start and the finish and that was going to be sufficient for this race. my time according to my watch was 20:32, making my average pace about 6:37.  maybe i could have gone harder, i don't know. but what i do know is that i most definitely prefer the marathon over the 5K...any day.

so that wraps up the 2008 year of running. i had a decent year, but i am just getting into it all. and i ended 2008 with inconsistent training, injuries, and overall burn-out. but 2009 is here and i am hungry to go after some new goals.

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.5433.800.000.00181.34
Asics Gel Speedstar 3 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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