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SLC Track Club Winter Series 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: 6.00 Month: 30.00 Year: 2085.50
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
48.638.503.100.0060.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i finally got my garmin up and running this morning. ooo, i am going to have so much fun with this thing. it took about 10 min. or so for it to recognize a satellite signal but now it is working great and i am excited to start training with it tomorrow. i walked a loop around liberty park. 1.47 miles. i ended up walking 2.46 miles total. walking takes so long!!! 2.46 seems like nothing to run, but walking it took almost 40 min!  i was taking my time though. i just wanted to get lots of fresh air. yes, fresh! i am so glad all that junk has cleared out.

anyway, the HR monitor is my favorite part. my HR stayed around 77-79 bpm the whole time i was walking. on my way home i tried to see how high i could get it, so i switched to a speed walk...101 bpm. then i stopped because i hate speed walking and i could feel my feet wanting to burst into a run. so i am very glad to finally have a more sophisticated training tool, although i must say my ironman watch has served me well. but now it must be retired.

tomorrow = SLC marathon training, day 1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

alright, here we go. day 1. i have said this before, but i always love my monday runs. it's nice to run on fresh legs and get momentum going for the week. 10 miles at a good pace, last 3 were around 6:40s. 1:17:01 / 7:42 average pace. 

snow! bleghhh. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

day 2 (i am counting days because i set up my new training plan in a different format. it is just to help me keep track of a few things)

10 miles easy today, although i am bummed because i couldn't get them in all at once. tuesdays are going to be rough. i started teaching a class at the art institute of salt lake so i have to be there on tuesdays at 7 AM. it's in draper so it's about a 20-25min. drive. meaning my run needs to start EARLY. got up at 3:15. tired. i didn't actually get into my run until about 3:50. i ran for 8.5 miles in 1:09:56 / 8:13 average pace. i probably could have finished it out, but i panic about being late to things, so i came home. it  would have been more beneficial to get in a solid 10 miles in one shot, but it just didn't work out today. i guess i will be starting a bit earlier next week. i ran the last 1.5 this afternoon, going against my "i'm strictly a shorts runner" rule. if it's just too cold i definitely bring out the tights, but almost always it will be shorts. tonight...no shorts, no tights. yes, i wore sweat pants. i once told someone that i would never ever be found wearing pants on a run, yet i did today. i was already cold before i left my house, and the thought of going outside made me not want to go out. so i put on pants and out i went. my confession for the day. and just know that i have nothing against runners wearing pants. i just personally can't stand the feeling of having pants on my legs. it makes me feel weighed down. but it wasn't so bad and i stayed warm.

tomorrow: mile repeats!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.500.000.0010.00

day 3: first time in awhile that i have focused on speed during a workout. i don't think i have done any type of speed/interval/repeat workout since early december when my foot started to go south. so i knew i was going to be rusty...scared of finding out HOW rusty. 

i started by doing 2 x 800m @ 6:00 pace just to wake up my legs and heart and let them know they needed to work today.

then 4 x 1600m : 6:01, 5:59, 5:55, 6:00 --- i like to get faster with each one, but i faded on the last mile just a touch.

then 1 x 800m and 1 x 400m @ 6:00 pace

2 mile cool-down. 1:12:45 / 7:17 average pace

i think this was a good start...but my mile times need to improve a lot. i want to be able to do a repeat workout with 5:30 miles. so i will be working on that the next 3 months.

i ran in my mizuno wave revolvers. haven't  done that in awhile so i formed a nice blister on the outside of my left pinky toe. but despite the blister i really enjoyed running in these shoes again. they are extremely light-weight so it helps with the faster stuff.

i once saw a clip about deena kastor and her training methods. she was casually talking about her 15 mile tempo run at 5:25 pace. ahhh. suddenly my workout feels slow and useless. haha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.030.000.000.0010.03

Day 4 - very easy-paced run today. i couldn't have gone fast even if i wanted to due to the uneven icy snow blobs on the sidewalks. i ran up along the east bench and apparently no sidewalks are ever shoveled up there. but it was quite adventurous as every footfall had to be strategically designed so i wouldn't roll my ankle or just fall down all together. the only time i got into a good pace was the 2 mile downhill stretch back into sugarhouse. i also included one hilly loop of sugarhouse park just to get some variety. it felt nice to go easy and just enjoy things. lots of quality thinking time today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Day 5 - another 10 miler this morning. roads/sidewalks seemed to be much better, but i did take a different route today. this "base" that i am building is all about building up strength so my body can tolerate higher mileage. i have never run consistent 60 mpw in my life, let alone 70-80. so i have to start somewhere. even in my training for TOU, my peak mileage was 57.94. otherwise i was averaging 40-45 mpw. so hopefully this will be the key to getting faster. i plan on doing no less than 60 mpw up until my race taper, with peak mileage at about 75-80, depending on what my body can handle.

one difference from TOU training to now is that i was working in a bakery, 8-10 hours a day on my feet, doing VERY physically demanding labor. i know that helped me in the stamina department, but i also know it has nothing to do with running ability or aerobic capacity. so although my overall physical activity/exertion has techinically decreased, i think the increase in mileage will outweigh any benefits i may have been getting through what i was doing at work.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Race: SLC Track Club Winter Series 5K (3.1 Miles) 00:19:27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.100.0010.10

not happy with today's race. i went sub-20 but i originally was going for sub-19. i was kidding myself this morning when i thought my fitness level was such that i could run three 6:00 min. miles today. but now i know where i stand at this point.

i wanted to go 6:10-6:15 for mile one, then two 6 min. miles to finish. that would have put me under 19 min. i really thought i could do it but i just didn't have it in me. the course was flat flat flat. the sun was out and conditions were great. and i felt great. felt like i could run a fast race. first mile 6:31. oh no. i started too slow.  turn-around was at 1.55. turn-arounds are great for knowing your position in the race, but today it was harsh. i counted 10 women in front of me as we passed going opposite directions. dang. i was more behind than i thought.

mile 2: 6:14. yikes. i feel like i am going faster than that. 6:14 should not feel like too much of an effort, but it does. last 1.1 miles: 6:41.  i was spent. uggh. but the purpose of doing this race series is to asses my fitness level by how perform at various distances. so i need some work because 6:15 - 6:30 miles should not be my max speed. these are splits i want to run in a marathon, and there is no way i could have maintained that pace for 26.2 miles today by the way i was feeling. 

i think i took 8th female overall in the race, but that is only by my counts of passing two people after counting 10 ahead of me, so this may be inaccurate. i didn't stick around to find out the results. i went on a 30 min. shake-out run and then had to get home for other things.  new short-distance goal: sub 19 in a spring 5K (March)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.638.503.100.0060.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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