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Week starting Jun 29, 2008

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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: 6.00 Month: 34.00 Year: 769.50
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
37.279.001.000.0047.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

Marathon Goal Pace miles today:

2 mile warm-up

mile 1: 6:45, rest 2:50

mile 2: 6:47, rest 3:25

mile 3: 6:47, rest 3:44

mile 4: 6:48, rest 2:00

3 mile cool-down

The splits are right on for running a sub-three marathon, but I would like to get them down to about 6:35 or 6:40 and have them be more consistent. Today I just wanted to see where I was at.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery/Easy day. Nice 8-miler in the heat. Happy new fiscal year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.774.000.000.009.77

2 mile warm-up: 18:53 (9:26/mile pace)

800M @ 3:00; 2:00 rest @ 10:00/mile pace after each interval (x4)

800M @ 2:57; 2:00 rest @ 10:00/mile pace after each interval (x4)

Finished repeats in 40:00 minutes, 5.77 miles total

2 mile cool-down: 17:29 (8:44/mile pace)

Total time: 1:16:22

Total miles: 9.77

Average pace per mile for workout: 7:49/mile

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Recovery run. 100 degrees. Luckily my destination was the pool at my sister's apartment.

Total time 46:30 (8:27/mile)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.001.000.007.00

Ran in Albany, Oregon today. Did 4 X 400M @ Marathon Pace and then did 5 X 100M sprints just for fun. Oregon is a beautiful place and it's a nice to be running in much cooler weather.

After my run, we headed off to Eugene to the track and field trials. It was an awesome day, especially the two most exciting races - women's 5000M and men's 10000M. Those runners are absolutely amazing and inspiring for what they are capable of doing. Both races were run very well, with dramatic and FAST finishes. A fun day all around.

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

Ran around Eugene today, the best part being the 4 miles we ran on "Pre's Trail".

The 110M hurdles and steeplechase were probably my favorites of the day, especially the close call at the end of the steeplechase. I can't wait for the 1500M Finals tomorrow!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.279.001.000.0047.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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