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Week starting Mar 15, 2009

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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: 40.00 Year: 775.50
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
59.0012.000.000.0071.00
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

nice day today! going to liberty park for a spin on my clunky cruiser bike. it will be the first time i have broken it out of storage since the end of last summer. my "real" bike was stolen last fall...arg. but the cruiser will make the ride more challenging. the handle-bars are huge and spread way far apart so when i ride it i look like a total nut (think witch on the wizard of oz) so it's fun to see the looks i get from the leisurely dog walkers. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

great weather today temperature-wise, but a little windy. the effects of saturday's workout kicked in as soon as i started running. my legs were stiff and tired and i also felt mentally tired as well. once i made it up sunnyside and turned south onto foothill, the downhill perked me up a bit and i was able to settle into a better pace. i did my usual 7.5 mile sugarhouse loop and then ran a loop around liberty park and home for a total of 10 miles. i ran hard during the park loop, staying right around 6:40 pace but slowing a bit during the stretch into the wind. it felt good to pick up the pace, but it also felt good when i slowed down again. tuesday will be another easy 10, then wednesday i will be doing some 5K sharpening as part of my "big workout" day. then easy the rest of the week until saturday when i attempt a 20 mile tempo. i am not sure if i will survive it, but i am going to try. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. first few sluggish but then i woke up and quite enjoyed this run. warm morning! 

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

10 miles this morning. big workout will have to be postponed until tomorrow for various reasons. i may be able to get out again this evening for 4 or 5 more. maybe. busy day 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
9.003.000.000.0012.00

treated myself today by doing the sugarhouse loop in the opposite direction. this means i get to cruise down sunnyside/8th east the last two miles of my run instead of running UP it my first 2 miles. always fun to do that, especially if it is still dark and there are no cars on the roads. 

my legs are really feeling dead. i have gradually increased my mileage so that my body can adapt, but still, i have never been a high-volume runner so i would expect it to wear me down a bit.  i think 2 "big workouts" a week will work for me, but i also think i overdid it in both of them last week because i have had an over-abundance of lethargy this week that i can't seem to shake. maybe 2 big workouts every other week, and 1 in the between weeks. then hopefully i can get to where i can stay energized and healthy doing 2 per week.

i am also thinking this may be diet related. i need to be more concious about getting some protein into my diet. i don't eat any meat or dairy products, and this didn't affect me much with lower-mileage training but now i think it may be taking a toll. i think i need to drink more water as well.

PM: 3 of my easy miles were pre-blogged. i went to sugarhouse park this afternoon and did some barefoot running on the grass. i was slightly worried about my foot because i have been wearing an orthotic insert in my left shoe ever since my foot got injured. but it held up fine and actually felt strong, even on the downhills, so that's good. i did a few hill charges and scoped out a nice little uphill/downhill pattern that i will follow when i do this with my weighted vest :) i also focused on my form and quicker turnover. grass seems to help a lot with this, although i had to do a lot of pine needle and goose poop dodging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.506.000.000.0013.50

i got more sleep last night and i think it helped my fatigue situation somewhat. i felt much more energized during this run than i have all week. 

started easy then did my usual pick-up pattern of speeding up every 5 minutes. started at 7:30 pace, 7:19, 7:06, 6:58, 6:46, 6:39, 6:29, 6:18, then hit 6:15 and held for 5K, then cooled down at 8:00 pace.

any other day this week i couldn't get my pace down to 6:15. my legs felt too heavy and i didn't feel like i had the energy. so i was glad to see there is still some life left in me. unsure what my run will be like tomorrow, but hopefully i can get a decent long run in with some solid MP miles.

1:34:18 / 6:59 average

note: i always use a very detailed training schedule with every day and workout mapped out for 16 weeks before a race. this time around i decided to scrap it all and do it completely by how i feel on a given day (my only rule being NEVER miss a workout). it has been good in the sense that if i am not feeling up for speedy miles or other things get in the way, i can adjust without getting all panicked that i am not following "the schedule". i do have a general outline for my weekly workouts - 3 easy days, 2 hard days, 1 long run - so i get them done on a weekly basis, just not necessarily the day they were originally planned. i am unsure which method will prove to work best for me...who knows, maybe this strategy is a bad idea...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.503.000.000.0015.50

medium-long run today with 3 MP for a faster finish. i was bummed i wasn't feeling too great, because the weather was ideal for running. i am not sure i could dream up a better morning for a run...50 degrees, no wind. i was running east up sunnyside and was able to enjoy a beautiful pink/orange sunrise. and no ipod so i could hear the silence and the occasional bird. it was great. but my legs weren't feeling great at all, and it was distracting me from enjoying the morning more. all week my legs have been telling me they were tired, today they were screaming it. after about 2 miles i decided it would do more harm than good to try and push 20+ miles today. then after about 5 miles i started feeling better and loosened up a bit. i finally got it in gear around mile 10, and was thinking maybe i could go the full distance, then i did 3 MP miles and reconsidered. i really think this is all from last saturday's workout. it felt great at the time but it was a bad idea. i should have stuck with 8 MP miles and not try to push a workout that i was not ready for fitness-wise. 71 miles this week...less than last week, which kind of stings when i see i am falling back rather than moving forward. but at the same time i want to stay healthy and i am happy i have enough health for 70.  on to next week...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.0012.000.000.0071.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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