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October 18, 2018

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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: 6.00 Month: 75.50 Year: 1860.50
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
6.000.000.000.006.00

5k time trial on the track at alta high. 18:01.06

splits: 5:55, 5:47, 5:41, :38 

[break it down]...

LAP SPLIT TOTAL DISTANCE TOTAL TIME
1 87.03 400m 1:27.03
2 90.78 800m 2:57.81
3 88.40 1200m 4:26.21
4 88.88 1600m 5:55.09
5 87.44 2000m 7:22.53
6 88.19 2400m 8:50.72
7 85.80 2800m 10:16.52
8 85.68 3200m 11:42.20
9 86.34 3600m 13:08.54
10 85.76 4000m 14:34.30
11 85.05 4400m 15:59.35
12 83.54 4800m 17:22.89
200m 38.17 5000m 18:01.06

the target for this workout was 17:55 (86.5 second quarters). i'm kicking myself now that i didn't get the sub-18. it was that 90 second split in lap two that got me -- i don't know why i fell asleep there.

the good thing is that i was able to negative split the workout and i felt stronger as the laps progressed. i saw the 17:22 with 200m to go and knew i was going to have to really push through that final stretch. i just didn't have enough left to finish under 18. as soon as i finished and saw the time, my first thought was to do it again to get it right. but then i thought again and, no.

that's it -- my last workout. serious taper time now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rachelle on Fri, Sep 12, 2014 at 09:55:48 from 199.190.170.31

In my opinion negative splitting and leaving a little in the tank is kind of the perfect way to finish and begin your taper. Nice work Allie! Save the 6 seconds for 9/20.

From JD on Fri, Sep 12, 2014 at 10:00:25 from 70.96.78.141

looking super strong.

a little narcoleptic time trialing goes a long way.

From fiddy on Fri, Sep 12, 2014 at 11:18:08 from 143.215.200.136

Love the table, very s'moore.

From Jake K on Fri, Sep 12, 2014 at 11:36:11 from 199.190.170.29

You achieved 99.5% of the goal for this workout. I'd say you didn't need a re-do :-)

That's a really good solo time trial. Especially on the Alta track, which is 405 meters around (Murphy made it a bit longer to make his runners mentally tougher).

From Jason D on Fri, Sep 12, 2014 at 11:40:38 from 68.80.27.222

Nicely done, Allie. Very smart not to try to keep pushing. That's a really nice cut down and 18:01/17:59 isn't that much of a difference (but I am guilty of making it matter as many people are), especially in a time trial situation. Not so far off from some of the road 5ks this year.

From Smooth on Fri, Sep 12, 2014 at 11:49:50 from 71.219.10.178

wahoo! :) :) :) :) excellent job allie!!!! :) :) :) :) :)

From Russ on Fri, Sep 12, 2014 at 13:28:32 from 74.114.3.253

Two excellent track workouts in a week. That deserves a Moose.

From SlowJoe on Fri, Sep 12, 2014 at 16:49:18 from 104.51.208.13

Super impressive solo effort. Friday workouts add 5 sec/mile as well, so there's that.

From Toby on Fri, Sep 12, 2014 at 21:13:56 from 74.81.235.87

I can't wait to see you at the starting line next Saturday! You're going to do great (as you always do). Time to fly!

From JulieC on Tue, Sep 16, 2014 at 08:11:03 from 63.224.113.32

I saw the second lap and I was (thinking of myself) like man I would quit if I started running slower after the first (I didn't even know you had a certain goal. I was just comparing my brain to yours) lap...and LOOK AT YOU!! YOU JUST GOT FASTER AND FASTER!! :D Seriously sometimes our minds give up on ourselves because of a missed split...BUT YOU MY DEAR DO NOT!! and I know it won't happen to you at TOU!!!

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