she ded

Week starting Mar 25, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAllie's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200520062007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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: 74.00 Year: 609.50
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
52.500.000.000.0052.50
Saucony Tri Gait Diva-in-Vegas Miles: 44.50Nike Free Dark And Stormy Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles. lightning-induced double -- 3 in the AM (sunnyside up/down) and 5.5 in the PM (sugarhouse loop). 

this afternoon i passed through a big crossfit group on 2100 south -- they were sprinting up and down the sidewalk and there was no way around (no shoulder), so i jumped in the line and went with them until they hit their turn around mark (about 80 meters). i'm not sure they realized there was an imposter among them, but if any of them stopped to examine my muscle tone they would have surely found me out. 

Saucony Tri Gait Diva-in-Vegas Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop.  

PM: strength training workout.

PM2: garden project. 

Nike Free Dark And Stormy Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 2700 south loop. three days in a row of pounding down sunnyside to finish out my run. sorry, knees. 

PM: fieldhouse workout.  

Saucony Tri Gait Diva-in-Vegas Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles. westminster loop. really nice morning post-rainstorm.

Saucony Tri Gait Diva-in-Vegas Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside up + parley's way extension. today i pulled out my old, old school garmin 301 so i could play around with the heart rate monitor and get some base data for the upcoming weighted vest experiment. i also decided to do a mini workout today just to see what kind of paces i am running right now. i haven't used a garmin to track my pace since last summer, and i haven't used my 301 and HRM since 2009. i think i need to utilize these tools more often, as they can be very useful and fun when they aren't being annoying and erratic. 

so, the data: average HR at 8:00 pace (the pace/effort i will be shooting for throughout the tests) = 129 bpm.

diamond workout: 1,2,3,4,5,4,3,2,1 minutes with variable recovery depending on how terrible i was feeling. the paces aren't spectacular because a) i'm not in good shape and now and b) that's the only reason. 

 
 Interval Average Pace Average HR
 1 minute 6:01 148 bpm
 2 minutes 5:57 151 bpm
 3 minutes 6:19* 150 bpm
 4 minutes 6:10 154 bpm
 5 minutes 6:04 162 bpm
 4 minutes 6:09 163 bpm
 3 minutes 6:27** 163 bpm
 2 minutes 6:07 164 bpm
 1 minute 5:18*** 151 bpm

 * = short pause at traffic light.

** = hill.

*** = sunnyside down + requiem for a dream as background music. 

it will be fun to do this a few more times in the coming months to see if i make any progress. in june of 2010 i was running this route in the 5:40's when i did intervals, so i definitely have a lot of work to do...

Saucony Tri Gait Diva-in-Vegas Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. a fine group run around sugarhouse with james, jake, adam, fritz, kevin, and rob m. it was a beautiful morning and very warm out. runners everywhere! the pace was brisk but reasonable and i held on through 7.5 miles. at that point the group decided to head up to tanner park for the second half of the run, but i only wanted 10 miles today so i broke off and ran a couple of loops around sugarhouse park. got a nice stretching session in while i waited for them to return.

then...work :( 

Saucony Tri Gait Diva-in-Vegas Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.500.000.000.0052.50
Saucony Tri Gait Diva-in-Vegas Miles: 44.50Nike Free Dark And Stormy Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Recent Comments: