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Week starting Nov 04, 2012

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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: 18.00 Month: 95.00 Year: 2018.00
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
36.000.000.000.0036.00
Seriously, Purple Miles: 14.00Kinvara3 Chewy Spree Miles: 13.00Kinvara3 Detroit Lions Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. sugarhouse loop with james. he was on a roll today with jokes, politics, and political jokes. 

Seriously, Purple Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. demolished mcdonald's loop. 

Kinvara3 Chewy Spree Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

on my own for speedwork today. 

i started out at east high. as soon as i finished my last warm up lap, a PE class entered the track, which meant i had to leave (there are signs posted everywhere saying the track is closed to the public during school hours). i was all worked up at that point and didn't want to postpone the workout, so i relocated to liberty park and made a slight revision to the plan.

the workout: 3 x 1 mile + 4 x 400m

mile splits: 5:51, 5:36, 5:43 (3 min recovery)

400m splits: 75, 75, 76, 75 (90 second recovery) 

i used the 5k mile markers painted on the sidewalk (which i'm confident are accurate seeing as mr. cabanillas certified the course). the first mile felt terrible and was a bit shocking to my body, the second mile was an overcompensation for the disappointing first mile, and the third mile felt like just the right effort.

there is also the issue with the tiny slope in the south end of the park, which is definitely present when you are trying to run fast. it's really not that significant, but i think it can contribute to a gain/loss of a few seconds, depending on where the mile starts and ends. i ran a different mile for each repeat (2 to 3; start to 1; 1 to 2). 

Seriously, Purple Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am: 4 miles at liberty park.

pm: 7 miles with devra on the JRP. eerily warm out. culex pipiens are back.  

sign up: run for clean water 5k 

Kinvara3 Chewy Spree Miles: 7.00Kinvara3 Detroit Lions Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i spent hours and hours waterproofing everything for our race. everything suddenly becomes much more difficult when you have to worry about keeping things dry in addition to keeping things organized. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around liberty park. it went from warm and windy to cold and rainy in a matter of minutes. soaked through by the end of the run, just as the rain turned to snow...  

terrible mileage this week. i lost focus with the stress of the race. 

Kinvara3 Detroit Lions Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

today was the run for clean water 5K. this has been in the works since early august when james' sister approached us with the idea of holding a charity race for her NPO breaking ground. they are currently working to raise funds to build a water pump and implement a hygiene program in a small community in cameroon. this will bring clean water to 3,500 people living in the village.

everything went well with the planning and organizing, and i learned a lot through the process (more advertising! more advertising!). the biggest hurdle for us was the perfectly timed snow storm. not only did it cause a lot of pre-race stress and scrambling to make sure everything would hold up in the wet and cold weather, but it also left us with very few participants (fewer than the few we already had).

we ended up with 17 total runners -- they were all awesome and everyone had a great attitude about the weather. the amount of snow that fell went from being a nuisance to comical. it was relentless. the course was covered in deep snow and was coming down so hard that we couldn't keep up with any sort of shoveling. james marked the entire course with arrows and cones, only to discover that the snow buried them, so he had to go back a readjust everything. i had a difficult time with our timing system because my hands were so cold that i couldn't punch in the bib numbers correctly. everyone was in good spirits though, and patient and understanding, which we appreciate. it was fun to see everyone have a good time and make the most of a pretty silly situation.

we are planning to organize another race next spring/summer, and hopefully we will have better weather next time. we now know a bit more about what we are doing and we are armed a lot of race equipment (finish chute, bibs, timing system, cones, etc), which is nice. it will definitely cost less next time around.

thanks again to everyone who came out today -- adam, ken, rossy -- you were all great sports and it was great to see you there. a big shout out to maurine as well for being willing to volunteer and being so helpful in all areas.

so much to learn. this was such a small race yet we still had plenty to do, and in my opinion, there is so much more that we could have done to make it better. we took notes and we'll give it a go again in a few months.  

a few pictures of some hard core runners -- courtesy of james and his warm, functioning hands (that sounds creepy, but seriously it's a joke).

results (we used an app called RaceSplitter -- highly recommended as an inexpensive yet effective timing system. very user-friendly and super smooth to use. our timing issues came from operator error [allie], not the app itself).

congratulations to our overall winners, andrew and devra.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.000.000.000.0036.00
Seriously, Purple Miles: 14.00Kinvara3 Chewy Spree Miles: 13.00Kinvara3 Detroit Lions Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 294.00
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