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SoJo 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: 75.50 Year: 1860.50
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
70.000.000.000.0070.00
Skechers Grooved Brain Coral Miles: 12.00Kinvara4 Charlotte Sting Miles: 10.00NB WR1400 IKEA Miles: 14.50Skechers Witch's Brew Miles: 8.00Skechers Laser Tag Miles: 25.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

track workout at highland high: 2x400, 2x800, 4x200

75, 76, 2:48, 2:47, 34, 35, 35, 34 

recovery: 200m jog after the 2s and 4s and 400m after the 8s. warm up and cool down were both ~4 miles.

i like this workout because it is short and approachable -- it gets my legs and lungs working without being too intimidating or taxing. it served as a bookend workout for both my des news and TOU training, and it was a good way to ease back into it/taper it down. i plan to do this one more time just before CIM.  

sept 9: 75, 77, 2:43, 2:40, 34, 35, 35, 33 (w devra)

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 Grooved Brain Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. half of it with james.

Kinvara4 Charlotte Sting Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

very busy week at work means very early morning runs this week.

i ran four loops around liberty park, and i was the only one there. i did see one broken sprinkler, some garbage cans, and a goblin.

NB WR1400 IKEA Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8. emigration/gilmer drive. cold.

i was planning on a 20x1 workout, but i pushed it to tomorrow. it took me 22 minutes to find enough energy/willpower to get out bed. one more crazy day at work and then i should be able to get more sleep.

Skechers Witch's Brew Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 20x1 min on/off. started at 5k effort and worked down to 1 mile effort (ish).

the first 7 reps were flat (5th east); 8-15 were uphill (27th south); 16-20 were downhill (20th east and 21st south). 

thanks to james for kicking me out the door. i almost lost it this morning -- motivation/energy/interest/pleasant-to-be-around-ness were nowhere to be found. but once i finally got out there, things turned around. i was feeling good by the third rep, and the rest of the workout was enjoyable and went by quickly. the weather was perfect, and the fast running got me excited to race on saturday.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

mueller park/elephant rock trail run with angie & tara. beautiful fall colors.

NB WR1400 IKEA Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(4)
Race: SoJo 5k (3.107 Miles) 00:17:50, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

first race since TOU (four weeks). the course may have been short -- maybe 5 -10 seconds. this is about where i expected/wanted to be right now -- room for improvement over the next several weeks, but not totally out of it after a month off from racing.

after the race, i ran back along the marathon course until i found james. i ran with him for the last 3.5 of the marathon. he had a good race, finishing 5th overall.

i wore my candy corn gloves for six hours straight.

Skechers Laser Tag Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.000.000.0070.00
Skechers Grooved Brain Coral Miles: 12.00Kinvara4 Charlotte Sting Miles: 10.00NB WR1400 IKEA Miles: 14.50Skechers Witch's Brew Miles: 8.00Skechers Laser Tag Miles: 25.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.25
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