she ded

Week starting Jun 28, 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: 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
48.600.008.000.0056.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i decided to bail out of my hotel early last night. left boulder city at about 9:30 pm and drove to st. george. slept in my car for about 3 hours, then continued on the rest of the way home. driving through central utah usually isn't that exciting, but it was very, very beautiful at dawn. the drive was very relaxing---temps were nice and cool and there were hardly any cars on the road at all. made it back home at about 9 am. just enough time for a nap and a shower and i will be able to make it to church by 11. hopefully i can stay awake! 

my face and arms are completely scorched. ouch. otherwise no residual soreness from the race. just stiffness and butt fatigue from driving. 

 

PM: relaxed bike ride around SLC and liberty park. not as crowded as it usually is on sundays. nice.

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

i ran around SLC like a grandma. i am not really sore--- my legs just feel depleted. i tried pushing the pace a bit at one point when i thought i was feeling good, but sadly, there was no power. the real soreness is in my back --- sleeping in a car isn't good for backs. 

hopefully i can get some life back into my legs, as these next two weeks are pretty crucial for training. i need to hit it hard and get some good MP workouts and long runs in. in three weeks i will have a nightmare week, and training is probably going to suffer a bit for a few days---seminar in logan every day from 8-12 then back to SLC to work from 2-9. it will be rough for both running and sleep. then the week after that is taper for DesNews on friday...

aside: i think i may have convinced my new friend/rival/friendly rival katie to come run TOU in september. she is looking to run a fall marathon so i couldn't resist putting in a plug for it. hopefully she will come out and add to the race. so far it looks like it's going to be a lot of fun. and if mary ann decides to do it then it will be even more wild and crazy. i know it is still months away, but i am quite excited for this race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 10 easy...sugarhouse loop and liberty park

*** results of the devil race were posted - official race temp. was 112 degrees  :@ 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

july!  

2 mile warm-up: slow crawl up sunnyside

4 mile tempo: 6:44, 6:17, 6:18, 6:07

1 mile easy to east high track: 8:01

 track!

1 lap easy

struggle!

10 x 400m with 200m recovery: 86, 88, 86, 88, 87, 89, 87, 85, 88, 86

2 laps easy

6 x 100m strides

2.5 easy

1 more tempo mile: 6:26

.5 easy cool-down

16 miles total / 2:07:05 / 8:00 average

note: the workout was originally supposed to be 6 x 1000m but i didn't have it in me. i struggled enough with the 400s. just didn't have the strength or the motivation today. maybe i am still recovering from saturday? or maybe just a total lack of ambition and inner drive.  in any case, it still gave me a good workout, even though it's not what i wanted.

happy new fiscal year.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5. easy. bad day.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

hilly loop around SLC up on the east bench. beautiful morning. i included a few pick-ups of 3-5 minutes, but otherwise i ran easy and relaxed. 

yesterday was very, very hectic; tomorrow will be as well. i can't race tomorrow, which i am kind of bummed about. but i have missed the last two 4th's with my family so this year i feel it's important that i spend a few days at my mom's house. so, looks like it's yet another scratch from a circuit race (murray 5k). the circuit races just aren't working out for me this year. oh well. i am looking forward to a fun weekend.

happy 4th of july to all. good luck to all the racers this weekend!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5.6 miles - loop around highland and alpine on a course i used to run in high school. very fun. but windy. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.600.008.000.0056.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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