rebound

Flat as a Pancake 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: 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
60.000.000.000.0060.00
Skechers Eukaryotic Coral Miles: 15.50Kinvara4 Charlotte Sting Miles: 20.00NB WR1400 IKEA Miles: 10.50Skechers Laser Tag Miles: 10.00NB Minimus Real Teal Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

JAJA run at alta(tude) -- we spent the night up here after the fabulous alta peruvian 8k downhill dash and BBQ bash yesterday afternoon (i was just a spectator; everyone else ran). james won a coors light hat and he won't take it off. 

we ran from the lodge up to the albion basin campground. it was the first real fall-ish feeling run of the season -- low clouds on the mountains, chilly rain, long sleeves + gloves, and cold ears! we managed to get the run in during a window of lightly drizzling rain, but before and after it was a quite a downpour. panacean hot tub after!

Skechers Eukaryotic Coral Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

track workout at highland high with devra.

2x400m, 2x800m, 4x200m

75, 77, 2:43, 2:40, 34, 35, 35, 33

i don't want to get too caught up in comparisons, because every day is different (and i had devra to run with today), but i've done this workout two other times this summer -- one right at the beginning of marathon training, and one a couple of weeks before des news (both solo): 

july 8: 77, 79, 2:49, 2:47, 34, 35, 35, 35

may 26: 83, 79, 2:54, 2:50, 35, 36, 35, 35  

Skechers Eukaryotic Coral Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles. sunnyside up + millcreek.

Kinvara4 Charlotte Sting Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

am - 4 miles on the wood chips at liberty park. warm rain. felt nice. 

pm - 6.5 miles. dimple dell run with devra. sunflowers!

NB WR1400 IKEA Miles: 10.50
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

10 miles. sunnyside up. it was really windy for the first half of the run, and then it started to rain.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. neptune divers loop.

flat as a pancake 5k tomorrow.

Kinvara4 Charlotte Sting Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.00
Comments(7)
Race: Flat as a Pancake 5k (3.107 Miles) 00:17:30, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

year #4 for flat as a pancake 5k -- a fun, flat race put on by the west jordan high school xc team. the date has moved around over the years, but this year it was perfect timing for a top of utah tune-up (as opposed to last year when it was a week after the marathon). 

no mile splits for this race -- james and i were at 8:10 at the turnaround, which was a little less than 1.5 miles. i felt a lot better on the way back than i did in the first mile or so, and i started to push the pace a bit more with about a mile to go. 

the race finished with ~350 meters around the track, which made the final stretch feel faster, or at least more bearable. 

after the race they had a beverage raffle -- oragne juice, grape juice, regular milk, and chocolate milk. i won a quart of choclate milk, which should be great for the carb load. 

now i'm stuck at work for the rest of the day. send entertaining goo.gl links. 

NB Minimus Real Teal Miles: 4.00Skechers Eukaryotic Coral Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(28)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.000.000.000.0060.00
Skechers Eukaryotic Coral Miles: 15.50Kinvara4 Charlotte Sting Miles: 20.00NB WR1400 IKEA Miles: 10.50Skechers Laser Tag Miles: 10.00NB Minimus Real Teal Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.40
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