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Week starting Apr 04, 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: 85.50 Year: 493.50
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
53.504.002.500.0060.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 103.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. 7:40 pace. 

i pushed back my planned BW a day or two to ensure the hip would be able to endure it. i actually felt really good today, so i think i will go for it tomorrow or wednesday.

less than 4 weeks to race day:

2 more BWs - one this week and one next week

1 more 20-miler with a 5 mile tempo (friday april 16th)

1 5K race (saturday april 24th)

1 week taper (race on may 2nd)

only 1 20-miler in 4 weeks is a bit conservative, but i figure the BWs will be 16-17 miles and that should be sufficient. hopefully...


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 TM miles at 4:07 am. 3 more weeks of this. 3 more weeks. 

 

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. i am being crushed under the weight of a giant boulder that goes by the name of "end of the semester" 

BW tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.504.002.500.0017.00

BW

8 mile progression run

started out at 8:40 pace and sped up every 3-5 minutes, finishing the last mile in 6:38.

1 mile easy

5 x 800M @ 5K pace (400M recovery)

2:59, 2:59, 3:01, 3:02, 2:58

1 mile easy

4 mile progression run

started out at 8:12 pace (the pace i had been running in the easy mile) and sped up every 1-2 minutes, finishing the last mile in 6:17.

1 mile easy cooldown

done

total: 17 miles in 2:08:32 / 7:34 average

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 103.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy recovery. hip was acting up just a bit but was fine after a few miles. commute - week 13! i am stopping at striders on the way to get some new racing shoes.

 ********************************

 

allie cat no excuses pull-ups/push-ups/sit-ups initial test results:

pull-ups: 0      :0

push-ups: 7

sit-ups: 50

beat that, burt. 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

"old captains and brand new cruise ships" --- i got new shoes yesterday. nike free 5.0 and another pair of brooks launch.

i was planning on only getting the launch, but i have also been thinking about the free. when the shoe lady opened the box i said: "yeek! those are really pink."  but i tried them on and they felt like they were made for my foot. and the pink grew on me. and i sort of needed two new pairs since all the shoes in my rotation are long past retirement. and i got a really, really good deal on the shoes. so i bought them.

 i couldn't wait to get out and test the frees this morning. ran my usual north logan/elk ridge park 10-mile loop. i loved how they felt, but i am still unsure about wearing them in the marathon. i will test them on my 20-miler next friday to make the final decision. i always have the launch as a back-up.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.504.002.500.0060.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 103.00
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