dome ain't got no roof

Week starting Jan 11, 2009

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Personal:

there is a belgian waffle mix sold at williams sonoma called "bellegem" and the waffle lady logo drawn on the canister is me. 

you can't deny it

 

Miles:This week: 38.00 Month: 121.00 Year: 661.00
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: 26.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.203.000.000.0034.20
Asics Gel Speedstar 3 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

wow, i really fell off the blogging boat last week. but there wasn't much to blog about. my workouts were minimal - no speed or tempo runs, no MP miles, no race-specific sharpening, etc. Just easy running to maintain fitness but only for 30-40 min. at a time

i ran a lucky 7.7 miles today, in 60 min...7:47.5 overall pace. my foot felt fine.

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

six easy today. foot feels good. great!

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
4.000.000.000.004.00

overslept this morning. darn! i haven't done that for awhile. i have been staying up too late. so i only got in four miles this morning before class. i went with shorts...brrrr. maybe not quite warm enough for shorts. i ran the last .5 mile at race pace just to sharpen and see how my foot felt. 

 more miles to come after school...maybe 3 or so. not doing too much this week. 

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
7.203.000.000.0010.20

today was my "test day". i wanted to test my shoes, my foot, my pace, and overall how i was feeling. 

shoes: i decided i will race in my asics gel speedstar 3s. this was my original plan until my foot was aggravated in these shoes. i felt better in my newtons so then i was going to race in those. but i have been trying out different ways of taping, different socks, etc. and today i think i found the solution, running very comfortably in the asics. these are the only pair of active shoes i have right now that do not have a marathon on them. so asics it is.

 foot: i wore an ankle/foot compression sleeve today. my foot felt fine, no trouble at all. and i prefer to wear this than to tape up my foot. even though it works wonders, i don't like the icky-sticky feeling of tape, especially when my feet start to sweat. i also ran 3 race-pace miles and finished at full stride to ensure there are no restraints for an all-out race. no problems at full speed, this is good news.

pace: i would like to maintain a 6:30 pace for the race, faster if i am feeling it at the end, but starting out more conservatively. i felt good running the pace this morning...also keeping in mind that i only went 10 miles. but i think i had enough left for one more 5k. 

here is the breakdown of the run:

7:27 average pace total

7:54 pace first 5 miles

6:27 next 3 miles

2 mile cool-down

 still disappointed that i won't be running the marathon. but it wouldn't be logical. and 1/2s are fun and exciting in different ways, so i am going to enjoy it and use it as a fitness gauge...and get some nice sunshine in the process.

Asics Gel Speedstar 3 Miles: 10.20
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
6.300.000.000.006.30

6.3 miles/50:02/7:56 average before class this morning

flight leaves tomorrow morning for arizona! woo! hoping to get in a few miles early before i leave. i read an article once on Joan Benoit-Samuelson and she was talking about how she schedules in her running when she travels. she said that on days when she was pressed for time and needed to catch a flight, she would start running towards the airport and her husband would pick her up at a certain mileage point. that's dedication. no traveling excuses for her. but i am proably going to be making the traveling excuse. ha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.203.000.000.0034.20
Asics Gel Speedstar 3 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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