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Week starting Sep 07, 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: 5.00 Month: 82.00 Year: 2005.00
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
41.180.005.000.0046.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles this morning. Gradually increased pace throughout the run, finishing the last two miles at tempo pace. 

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
10.160.000.000.0010.16

Loop around SLC this morning. It felt hot for 10 AM in September, but I am not complaining...much, MUCH better than snow! Training is winding down fast...I have the big Yasso 800 workout planned for Thursday, then a couple more tempo runs, but other than that things are going to be nice and easy...if I survive Thursday...

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
6.000.000.000.006.00

A fun workout on the treadmill this morning:

5 x 2:00 hill repeats

Started at 8:15 pace, each repeat was divided into 10 mintue segments. 8 min. with no incline, the last 2 min. with increased incline to 5-6%. Increase speed to 8 min. pace, lower incline, and begin next 10 min.segment with 8 min. flat and 2 min. incline. Continue this pattern through 5 sets, incresaing speed each time, finishing the last hill repeat at 7:15 pace.

I am not necessarily training for a hilly race; just trying to spice up the workouts and increase the entertainment factor. I did this workout a lot in the winter when the treadmill was my best friend and when I was training for Heartbreak in Boston. It was fun to whip it out this morning, and it is good training to maintain/increase speed on hills rather than giving in to the natural tendency to slow down. 

 NINE days...

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
7.000.005.000.0012.00

10 x 800M. 

very slow, easy 2 mile warm-up; 18:54 (9:27 pace)

10 x 800M @ 2:58 (5:56 pace)

2 min. recovery jog after each repeat

I did 9 @ 2:58 and the last one @ 2:56, to ensure I finished strong and worked hard all the way through.

2 mile cool-down; 17:11 (8:35 pace)

Total: 12 miles; 1:33.27 (7:47.25 average)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy recovery run. Only made it 5 miles before I had to get to work, but it felt great to shake out my legs and run nice and easy. No soreness from yesterday's workout, just tiredness.

43:18/8:39

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
6.020.000.000.006.02

I took another short, easy recovery day today...but that is what tapering is for, right??? ;)

I will get a good rest tomorrow...no running, lots of SLEEP...this will be nice...definitely needed right now. I want to focus on getting adeqaute sleep all next week until the race. I am always tired, so if I really make an effort to sleep well, that should hopefully be a boost in the energy department on race day. 

PS: I just pre-ordered "The Spirit of the Marathon" set to be released on October 7th. Can't wait!!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.180.005.000.0046.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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