rebound

Highland Fling 5k

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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: 87.00 Year: 1872.00
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
37.000.003.000.0040.00
Saucony Virrata Easter M&M's Miles: 32.50Kinvara3 Detroit Lions Miles: 7.50
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

today is the last day of my five full days off. i took full advantage of the recovery time. i really needed it. i'll get back to it tomorrow, as it's time to start training for TOU. 

here's what the next seven weeks will look like (six weeks of training + taper week):

week 1: 46 miles / 5k on saturday; mid-long run of 11 miles

week 2: 60 miles / 5k on saturday; long run of 17 miles

week 3: 61 miles / 5k on saturday; long run of 18 miles

week 4: 65 miles / half marathon workout (1:30 pacer) on saturday

week 5: 70 miles / long run of 22 miles

week 6: 53 miles / 5k on saturday 

week 7: taper week -- 48 miles including marathon on saturday (pedicure and updo on friday) 

it may look like i'm on 5k overload, but it's by design. it's a good way for me to get at least one good workout in each week, and it also gives me weekly feedback. although i know it looks rather silly, it has worked for me in the past and i'm hopeful it can work again. i get very motivated for races, whereas i have a hard time performing in workouts when i'm running alone in the dark (which is 90% of the time). relentless weekend racing is the best way to ensure i get the workouts in. 

also by design, the mileage isn't going very high. i'll top out at 70 again, and have just three weeks at 60+. this follows the exact plan that i have used for TOU the past two years, and until it stops working (which could very well be this year), i'm going to continue to follow it.  

i've also tentatively set up my fall racing plans post-top of utah. right now it's filled with several 5ks and another marathon (CIM the first week of december). i'm actually still thinking about CIM; the alternative would be the seattle marathon on thanksgiving weekend. nothing is set in stone until i make it through TOU...

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

my TOU training plan that i was so excited about yesterday is off to a roaring start: 2.5 miles. i ran to the store and bought pineapple. 

Saucony Virrata Easter M&M's Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. infuriatingly successful espresso stand/potential location for a waffle truck loop. 

Saucony Virrata Easter M&M's Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

biked/traxed/biked to work and back today. i remember now why i don't do this regularly. the trek from the trax station to my work in draper is very unfriendly for cyclists...no way around it. 

ran 5 miles after work.  

Saucony Virrata Easter M&M's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. JAFAJA run. adam (acorn) came this morning and now the acronym really rolls off the tongue. i felt good through the first 7 miles, then my legs started feeling very fatigued and i fell off the back for a bit. although i do have the "i'm still recovering from a marathon" excuse, it doesn't work with this group because two of them ran the same marathon and another one runs a marathon every day (i won't name names). 

fritz has cool slippers.  

Saucony Virrata Easter M&M's Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop -- about 53% of it was with james. he dropped me around 17th south, but i caught back up to him at a stoplight. then we ran together for a few more miles before i split off to take the easy route home. my legs still feel very tired.

highland fling 5k tomorrow. it will hurt. 

Saucony Virrata Easter M&M's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Race: Highland Fling 5k (3.107 Miles) 00:19:31, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

james is out of town this weekend, so i decided to venture off into utah county to say hello to my mother and run the highland fling 5k. i have a loooong history with this race, dating back to the age of six when i first started competing in the kid's half mile race. i ran it every year for five years, at which point i was no longer eligible to compete because my feet were too big. 

i finally decided to brave the 5k distance when i was 13. i ran it with my dad and he basically had to drag me through it. even so, i discovered that i enjoyed running more than i thought i would, and i continued to run this race every year until i graduated from high school. it was fun to come back today and run it once again. the course is still the same and is very similar to draper days -- a flat square with a mean, gradual uphill in the last mile.

my legs have been feeling drained and lifeless all week, so i wasn't expecting too much this morning. it was just nice to get some faster miles in and feel at least somewhat alive again after nearly two weeks of down time and very slow running. 

Kinvara3 Detroit Lions Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.000.003.000.0040.00
Saucony Virrata Easter M&M's Miles: 32.50Kinvara3 Detroit Lions Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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