she ded

Week starting Mar 22, 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: 25.00 Month: 58.00 Year: 690.50
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
60.4416.004.000.0080.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

ahhh mother nature. what a prankster. beat the frozen rain slushy stuff for the first half of my run but then it started coming down quite hard. and sideways too, right into my eyes! yes it was great! i love spring. 

it was reeeaaaallly hard for me to wake up this morning but i felt really great on my run. my legs felt fresh and a lot more alive than the last couple of days, so it was a good start to the week.

10.13 / 1:15:00 / 7:24 average

 

 



 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

AM: 10.05 easy. felt good this morning. 7:44 average pace - 1:17:50 total time

PM: ran up sunnyside avenue to foothill, crossed the street, then cruised back down. i started feeling a bit sick on the uphill (started too fast; and i have been on a hummus kick lately. not a good combination). focused on keeping my breathing even and tried to ingnore my stomach. pains went away after about 2 min. and then i was fine the rest of the run. weird. this was a good practice run to get ready for saturday's race. although i am a bit worried because my shins were hurting just a touch on the downhill. hopefully they won't bother me on saturday. i am thinking if i am caught up in a race, something that minor won't be an issue. i will be hurting far worse in other ways and the shin pain will be negligible. i also decided this little route will be a good evening-run route to start doing more regularly. uphill (for wasatch back) and downhill (for desnews). and it will be fun to try and beat my times. today it took 19:02 to go up and 14:55 to go down. faster next time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.000.000.0011.50

AM: hit the treadmill this morning. oddly enough i actually felt like a treadmill workout. ran easy up to 5 miles, then went down to 6:48, 6:30, last mile at 6:22. i stopped at that pace because my shins started acting up and i didn't want to push them over the edge. i am going to ice them today and see if that helps...not quite sure what is going on with that. 

about half-way through my run i decided to play a little game (treadmills get boring). so the challenge was to see 100%  treadmill turnover before i stopped running. it ended up that everyone was on and off in about 45 min., except for the guy right next to me. i thought maybe he would beat me out because we started at the same time and he was still going when i was approaching 10 miles. and he was bugging me because he kept looking over at my treadmill and adjusting his speeds and such. so annoying!!!  but he too finally shut it down after 75 minutes and i was successful at my little challenge. dumb, i know, but it was kind of fun. i think an 11.5 mile run would almost always be grounds for "winning" this challenge...unless i am running at the same gym as RivertonPaul. :)

11.5 miles / 1:25:02 / 7:23 average

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.108.003.000.0022.10

decided to do my long run today so that i can focus more on the race on saturday. i am not sure i would be mentally or physically into putting in tons of miles after racing a 5K. plus, a lot of them will be broken up - warm-up, break, race, break, cool-down, break, etc. you know how races are. lots of waiting in-between. and this is a key long run. i really wanted it to be solid and completed in one long stretch of running. 

i toned it down today...i was training beyond my abilities a couple of weeks ago and i paid for it big-time...it was very difficult for me to bounce back from that, so obviously i was out of my league. today's run felt much better and was a lot more manageable.

warm-up: 4 miles easy pace 8:20 average

8 miles MP: target pace 6:30 / actual pace 6:27

3 miles easy pace 8:00 average

2 miles  6:15 pace

1 mile easy  8:00 pace

1 mile  6:10

3.1 easy cool-down 8:00 average

total: 22.1 miles / 2:40:05 / 7:15 average pace

notes: i started early so i didn't have much of an appetite for anything. so i ran on an empty stomach which was probably not the best idea, but i didn't experience any bonking/blowing up so fuel economy is good. i did drink about 8 oz. of cytomax at mile 12. that stuff is so super-sweet. i need to remember to dilute it with more water next time. i also got another blister on my left baby toe, right on top of the one that just healed. i was wearing my sauconys which i bought a few weeks ago. they feel so good when i am running, but maybe the toebox is too narrow for my feet; i haven't had a blister problem until these shoes. but they are great shoes and super-light, so i think i will still race in them. blisters are part of the prize.

ANNOUNCEMENT: as of 10:09 am this morning, i am officially at the TOP of the mileage board. HA! it will be short-lived, but i am enjoying it for now. :)

PM: de-throned by bonnie. ;)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

niiiiiiice and ssssssloooooowww today. i felt better than i expected i would but i still kept the pace very very easy. relieved the lingering stiffness in my legs.

off to class...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.414.001.000.0012.41

AM: no race report. posted a big fat DNS..........

PM: retry. ran my usual 7.5 sugarhouse loop and felt really good. weather was nice, although quite windy. as i was running along 1300 E. there was a kid skateboarding down the sidewalk on the opposite side. we were dead even for awhile, so i decided i wanted to beat him to the next light at 1700S. i pulled ahead and held my ground for about 300M, then he "surged", caught up and passed me. darn. i slowed a bit but caught back up to him at the red light. we both got going again and he pulled ahead. then he did a "trick" of sorts, which caused him to slow down and stop. i looked over at him and he smiled. he knew what i was up to. i guess he decided he wanted to race my style. so he picked up his skateboard and took off running. punk. so i kicked it in gear, passed him and went a little ways before i looked back and saw he had given up. tight jeans and huge skate shoes probably aren't the best clothes for racing. it was fun and it definetely spiced up my run a bit. silly kid. my last 3 miles were just under 6:30 pace (downhill) and i averaged 8:00 pace for the entire run (lots of uphill). i was at 58:38 minutes at 900 S and i wanted this run to be under an hour, so i sprinted the last 400M home and made it...59:59. HA.

note: hit 80 miles this week. first time in my entire life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.4416.004.000.0080.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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