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Week starting Dec 26, 2010

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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: 35.00 Month: 146.00 Year: 1120.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.400.000.000.0055.40
Brooks Launch Purple Pineapple Miles: 24.40Nike Free Hyper TR Miles: 31.00
Night Sleep Time: 39.00Nap Time: 0.00Total Sleep Time: 39.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i like visuals. i like colorful graphs. and i like data. here is what i have learned from the above:

a) my build ups for spring marathons are either too long, or i do too much too soon. either way, both years i have had a significant build up in mileage but ran poorly in my spring marathons (3:04 in 2009 and 3:03 in 2010).

b) attempting odgen in 2009 was a bad idea. bad. idea.

c) an 11 week build up for des news seems to work well for me, but other factors have contributed to running better at this point in the year, namely warmer weather and improved fitness from my winter/spring base.

d) take a full week off after des news. my lack of doing that ruined TOU in 2009. being 100% healthy allowed me to train more consistently for TOU 2010, and that made all the differenece.  

e) i should have taken a bit more down time after TOU and before CIM. the build up for CIM may have been two weeks too long. 

f) i had a lot more low mileage/down weeks in 2009 because i was constantly dealing with nagging injuries. consistency was the key in 2010. i have been very blessed to have been healthy all year (other than that dip on week 12 when i was hit with food poisoning. thank you, trader joe's).  

plank: 3:10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. millcreek loop. icy. 

plank: 3:11  

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. it was freezing out there this morning, and from what i hear, things are only going to get worse weather-wise. 

i have been spending a lot of time this week looking at houses, because i am seriously considering moving. i would like to have a little more space (ahem [kitchen]). if you knew how little of a space i currently have, you would think it's funny. since you don't, i will just tell you: it's funny. 

plank: no  

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. the snow storm hadn't quite made it to SLC yet, but the wind was blowing relentlessly. about a mile into the run, i tried to cinch up the hood on my jacket but i pulled it a bit too hard and it broke. the end of the elastic string was stuck inside the hood, with a 10 inch string hanging out the back. every time there was a big wind gust it would swing around and whip me in the face. it was very irritating, but not enough to stop and fix it -- that would have required the removal of my jacket + two pairs of gloves (plus i would have had to stop running, and it was too cold for that). 

plank: 3:15  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. millcreek loop. the conditions were atrocious today. i ran through ankle to shin-deep snow for most of the run. underneath that was a layer of pure ice, so traction was basically non-existent. it ended up being a 67 minute calf workout. i was wearing my yaktrax, and that helped, but nothing can combat deep, slippery slush on a bed of black ice.

but all of this ice-running hoopla was just the beginning...

about a mile from home, my nose started bleeding. profusely. this happens to me every winter, but it has never happened while on the run. i had blood all over my face and gloves. i even got some good splatterings on my broken-hooded jacket. the best part was that my neighbor came out of his house just as i was skidding to a stop on my driveway. he looked at my blood-covered self with wide eyes and nervously asked me if i was okay. i apologized for my appearance and told him that running is not a glamorous sport. i hung my head in shame (as more blood spewed out) and went inside, thoroughly embarrassed. 

it is runs like these that are archived in the mental toolbox and pulled out at mile 24 of the marathon.  

Nike Free Hyper TR Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4 miles. 2010 top-off run. short sunnyside up loop. dark, cold, icy, snowy. 

i've been told that bad luck comes in bunches. someone broke into my car last night. luckily, i recently removed all valuables from my car after hearing bonnie's story, as well as hearing that my neighbor's house had been robbed. i still had some stuff stolen, but none of it was important. it actually may qualify as the poorest robbery ever.

thankfully, they left me with my really nice subZero sleeping bag and my snowboarding boots (i have since removed them from my car; don't try and rob me). curisouly, they stole all of my CDs (which were burned mixes of random songs), two 5-pound dumbbells, and my large moose trophy from the TOU marathon this year (i hadn't found a place for it yet, so i have been toting it around in my car since september).

i find it extremely funny picturing someone running off into the night carrying two dumbbells and a giant moose trophy (sharp sticks included). they also took a few other random things -- water bottle, textbooks, first aid kit -- but nothing too valuable that can't be replaced. i am just perplexed at the things they saw as valuable vs. not, but i thank them for finally helping me decide what to do with the moose. 

happy new year, everyone.  

*for anyone who is interested: rob rohde has planned a new year's day group run for tomorrow. we are meeting at 8am at the park & ride lot just east of the maverick off the highland/alpine exit (#284). it will be brutally cold and lots of fun. 

Brooks Launch Purple Pineapple Miles: 6.40
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

and...2011 

i had a nice run with rob rohde this morning on the JRP in lehi. it was a great way to start out the new year of running. the trail was snow-covered with a few icy patches, but for the most part the footing was good -- nice and crunchy (and great for the calves). it was a really pretty morning out -- clear skies, sunshine and quiet. but it was also cold. really cold. it was 4 degrees when we started, and i actually think it was colder by the end because of a slight wind that picked up.

i was fairly warm on the way out, and i started to sweat, which was bad. once we turned around, every part of me began to freeze, my hands in particular. by the time we made it back to our cars, my chin and the rim of my jacket around my neck were covered in snow that i had produced myself. 

i got in my car and took off my outer shell -- my jacket underneath was also covered in sweat-snow. significant accumulations of it. this is by far the coldest conditions i have ever run in, even after living in cache valley for four years. 

luckily, my jeep has a ridiculously warm heater, which allowed me to thaw out a bit so i could drive home. i took a very hot shower and made some soup, but i am still cold. it was totally worth it though! 

thanks for the run, rob! 

plank: 3:10  

Nike Free Hyper TR Miles: 15.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.400.000.000.0055.40
Brooks Launch Purple Pineapple Miles: 24.40Nike Free Hyper TR Miles: 31.00
Night Sleep Time: 39.00Nap Time: 0.00Total Sleep Time: 39.00Weight: 0.00
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