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Week starting Mar 07, 2010

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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: 0.00 Month: 64.50 Year: 1849.50
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
53.005.005.000.0063.00
Night Sleep Time: 36.00Nap Time: 0.00Total Sleep Time: 36.00Weight: 100.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"If you prepare...you can be rewarded beyond your dreams and expectations. But to achieve this you must work very hard...you must learn to deny yourself of worldly gratification. Steadiness and toil will serve you better than brilliance."


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.005.000.0020.00

BW

Phase 1:

8 miles. picked up the pace the last 30 mins - 6:54 average for 20 minutes then 6:43 average for the last 10 minutes.

1 mile easy

Phase 2:

15 x 400M @ 5K pace (~6:00 / 90 seconds per quarter) with 200M recovery

92, 91, 92, 90, 89, 91, 91, 91, 88, 90, 88, 89, 93, 91, 89

1 mile easy

Phase 3:

8 x 2 min @ MP (~6:40)

6:41, 6:43, 6:23, 6:25, 6:30, 6:37, 6:35, 6:33

3 miles easy cooldown


Total: 20 miles in 2:30:52 / 7:33 average

going to try a new recipe for breakfast: avocado smoothie. hmm? mmmm.


Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 very slow and easy miles at a very early hour in the workout closet. hamstrings were tight and i have this weird left leg twitch going on. odd. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 101.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

elk ridge park loop. 10 miles total. lots of sunshine this morning, but still cold at 22 degrees. 

after yesterday's run followed by a long day sitting in class, my hamstrings were very, very tight. it took a good 4 miles for them to loosen up this morning.

 

the emails from my grandma keep coming, and they keep getting better:

"Go Pepsi!  Aaaaahhh! Utah State is doing great with their basketball and as for Utah, I say bring on FOOTBALL. Anyway -- YEA, PEPSI!  I think that I will go and refresh myself with one right now. AAAAHHHH!"

 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 100.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

exact same loop as yesterday, although i did it in the evening and reversed the direction.

as usual on a PM run, my stomach was uncooperative. ugh. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 100.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. freezing again.

commute day! week 9. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 101.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

9  7 uneventful miles to round off the week at 65  63. (i pre-blogged this and ended up only doing 7. oops.)

next week is spring break, and this year i finally get to travel! i am working on a team project involving the development of a museum/visitor's center at gorongosa national park in africa.  we are heading to yosemite, CA tomorrow morning. we will be spending a day there and then traveling to san diego to visit the wild animal park and the san diego zoo. the purpose of our trip is to visit a few sites to get a better idea of how some of these centers/museums operate. most of the time will be filled with research and work, but i am still excited for a change of scenery and some warmer weather.

 as for running next week, i hope to find some time in the early mornings or evenings, and i hope to have access to routes that are somewhat safe. if not, i am afraid i will be putting in a lot of miles on cheap treadmills in the hotels.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 100.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.005.005.000.0063.00
Night Sleep Time: 36.00Nap Time: 0.00Total Sleep Time: 36.00Weight: 100.50
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