she ded

striders half

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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: 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
64.000.000.000.0064.00
Skechers Grooved Brain Coral Miles: 23.00NB Minimus Real Teal Miles: 9.00Kinvara5 Several Runners' Foot Sweat Miles: 8.00Kinvara4 Charlotte Sting Miles: 8.00Skechers Witch's Brew Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse.

Skechers Grooved Brain Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am: 1x1 get-on-your-feet + 4 miles on the wood chips with james.

pm: track workout at highland high with the slc track club. did the reps with devra, kassi, and may. 

4 x (2x200m + 2x400m) rec: 200m/400m

(35, 35, 76, 77), (34, 35, 77, 76), (35, 34, 74, 74), (34, 33, 74, 73) 

NB Minimus Real Teal Miles: 9.00Kinvara5 Several Runners' Foot Sweat Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 with devra around sandy. rain/snow/sun.

Kinvara4 Charlotte Sting Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

JRP lunch run with andrea and devra.

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

2 x 2 miles at liberty park with may and richard. target was ~6:40 - 6:50s (may's may marathon goal pace) 

13:32 (6:46 pace); 13:26 (6:43 pace) 

striders half is on saturday and i want it to be a controlled effort. i ran 1:24:00 in 2012 and 1:25:34 in 2013. i would like to finish somewhere in between those two times on saturday, which would end up being about the right effort (6:30 AP). 

so my race plan: nothing faster than 6:30 for the first eight miles or so. from there, i will try to speed up a bit, although the course gets harder so it may end up being all effort-based. but i figure if i have been conservative, i should be able to at least maintain that pace and hopefully drop it down and run hard over the final 4-5 miles. i am hoping the "rain and snow showers likely" holds off until 10am. 

Skechers Grooved Brain Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the wood chips with james.

Kinvara5 Several Runners' Foot Sweat Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(9)
Race: striders half (13.1 Miles) 01:23:43, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

splits: 6:29, 6:23, 6:23, 6:16, 6:18, 6:17, 6:22, 6:22, 6:31, 6:23, 6:25, 6:26, 6:25, :36

i stuck to my plan and it worked pretty well -- controlled for the first eight, then hard to the finish. i didn't really drop the pace as i had originally planned (the plan was flawed -- j.r. moore), but the effort definitely increased to the level i wanted. the conservative start was helpful. it's the first time i've finished striders feeling reasonably good (not crashing and/or wanting to die).

results.

Skechers Witch's Brew Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.000.000.000.0064.00
Skechers Grooved Brain Coral Miles: 23.00NB Minimus Real Teal Miles: 9.00Kinvara5 Several Runners' Foot Sweat Miles: 8.00Kinvara4 Charlotte Sting Miles: 8.00Skechers Witch's Brew Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
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