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Week starting Jun 30, 2013

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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
81.500.000.000.0081.50
NB WR1400 IKEA Miles: 20.00Skechers Eukaryotic Coral Miles: 40.50Skechers Witch's Brew Miles: 6.50Skechers Laser Tag Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with james around pendleton, oregon. 

pm - drove through the cascades -- stopped in mt. rainier national park and went for a short hike on the cowlitz divide trail. it was jolly hot. we also paid $4.19 per gallon for gas, omg.  

NB WR1400 IKEA Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles with james around the perimeter of mercer island (it's shaped like a foot). we ended the run at clarke beach and dove into lake washington to cool off. even seattle is part of this heat wave. 

happy new fiscal year.  

Skechers Eukaryotic Coral Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles through the forests on mercer island. 

NB WR1400 IKEA Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

sea level track workout. 5 x 1600m. 

5:52, 5:44, 5:43, 5:43, 5:42

the first one was quite a shock to my body. i slogged through the warm up because i was feeling terrible (james dropped me three times), so i wasn't really prepared to start running fast. reps 2 - 4 felt good -- comfortably hard. i was really working on the last one, and i wanted to go under 5:40, but i split the 800 too slowly (2:52) and couldn't get it back. 

i'm taking this workout with a grain of salt lake city, since i probably would have been 5-10 seconds slower in utah. so really it wasn't that great of an effort, but i'm ok with it because i have a lot of accumulated fatigue in my legs right now. 

des news is three weeks from today. this is where my thursday-wednesday weeks are actually going to be relevant. i hit 85 last week and 80 this week. i'm going to start tapering down now -- a longer taper than usual for me, but i don't think there is much more i can do or benefit from at this point. i'm not planning on any major cutbacks until 7 days out, but i am going to bring the mileage down a bit next week in hopes to get my legs back. 

pm - hiked mount si in the cascades. the summit was 4,167 feet, so we almost made it to the elevation of salt lake city. views at the top were spectacular.  

Skechers Eukaryotic Coral Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 with james to the slough and back.

pm - hiked to lake talapus and lake olallie in the cascades (mt. baker-snoqualmie national forest). then the long haul back to salt lake city. 

new PRs for niss-anne (all set by operator allie, fueled by slightly sweet peach tea): 5k - 2:12; 10k - 4:20; half marathon - 9:23; marathon - 19:00.58 

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around sugarhouse. we didn't get home until 3:30am last night, so i was tired and this run was a slog. endweekmidlong run tomorrow. 

Skechers Witch's Brew Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles with devra and tee. des news half course + one loop around liberty park.

Skechers Laser Tag Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.500.000.000.0081.50
NB WR1400 IKEA Miles: 20.00Skechers Eukaryotic Coral Miles: 40.50Skechers Witch's Brew Miles: 6.50Skechers Laser Tag Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
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