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November 2009

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20092010
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Location:

Pasadena,MD,USA

Member Since:

Oct 17, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

I have completed 7 marathons and 1 50 miler. My PR was at Shamrock in VA Beach with a chip time of 4:02:05

Short-Term Running Goals:

5K-23:00

10K-48:00

Ten miler 1:21:00

Half marathon 1:47:00

 

 

Long-Term Running Goals:

Boston Marathon!!!

Personal:

Married 10 years with two kids ages 11 and 9

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Foundation8 (inside) Lifetime Miles: 249.00
Asics Foundation8 (outside) Lifetime Miles: 313.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.2011.0011.000.0070.20
Asics Foundation8 (inside) Miles: 4.00
Night Sleep Time: 121.00Nap Time: 0.00Total Sleep Time: 121.00Weight: 129.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran easy on the treadmill today @ 1% grade

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 130.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

Ran Downs park 5 miler was sick and hadnt run all week. Held and 8:03 pace and relaxed for the whole 5 miles. Felt good.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 128.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles on the trail w Colleen @lunch felt ok but tired today. Ran 8:35's for 4 miles and then relaxed for the last one. Average pace was 8:44 per mile 43:40

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Ran 1st of 12 months of yassos. Building up. Ran 1 mile warm up, 1/2 mile at 7:24 pace 3:40 rest, then 1 mile cool down. Not much milage today but building yassos. Hope this helps.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 130.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Ran 1 mile warm up avg pace 9:30 at 1% incline. Then did tempo for 2 miles at 7:53 pace had to rest for a quarter in between the tempo miles. Ran 1 mile cool down avg pace 9:30. Finished 4 miles in 34:47. Then did abs, upper body, and lunges. Tired now....tomorrow will be an easy day.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 128.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 on the treadmill at 1% grade around lunch time 37:50. I think sometimes its harder to run slow that fast. After running did abs with Colleen.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 128.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran on the treadmill. It was a tough day for my head! Legs said go and head said rest. Ran 8 miles the first 3/4 of every mile at a 9:30 pace and the last 1/4 of every mile at an 8:49. Avg pace turned out to be a 9:20. Finished 1:14:47.  I know Im supposed to keep my long runs slow between 9:30 and 10:30 but I just couldnt do it....wanted to be done today. Im sure ill pay for it later in the week when I do my tempo run.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 130.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran on treadmill again UGH. Ran 4 miles starting at a 6.2 (9:40) and increased every 1/2 mile till last 1/2 was at 8:57. Then for last mile decreased 6.6-6.3 every quarter till done.Kept treadmill at 1%. Wasnt going to run today but needed to. Felt good. Finished in 36:17 avg pace 9:05

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 129.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Ran on trail with Colleen at lucnh. It was so nice out...a little cool but sunny. Ran 5 miles. First mile was 8:50 but kept going just a little faster each mile. Talked the whole time and felt good. Finished in 42:52. Avg pace 8:34.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 130.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

Ran 4 miles on the treadmill at 1%. Fist 1/2 warm up then one quarter at 9:22 and one quarter at 8:06 until 1/2 mile left then cooled down. Finished in 35:40.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 130.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ran 10K race on the treadmill. Hard to get running in while Chris is gone. Set the computer race man to run 56:00 so I would beat him. Finished in 55:54 almost lost to the computer treadmill guy how embarrasing would that have been.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 128.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Ran on trail at lunch with Colleen. Ran 2.5 miles out avg pace 8:20. Picked it up on the way back finished 5 miles at an avg pace of 8:09. Hard but felt ok. Missed running on Monday. Chris is still away and its hard to do with the kids. Hope to get some miles in before turkey tomorrow :)

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 130.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Very easy day. Ran 4 on the treadmill @ 1% Ran 1 at 9:40, 1 at 9:31, 1 at 9:22 then was going to do the last one at 9:13 but wanted to be done so did quarters 9:13, 9:05, 8:57, and 8:49.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 129.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did hill program on treadmill. Warmed up one mile from 9:40 to an 8:49 then did two sets of hills 3%, 5%, and 7% 2 times. Then cooled down for a mile. Felt ok today hills were hard though.

Asics Foundation8 (inside) Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 129.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.2011.0011.000.0070.20
Asics Foundation8 (inside) Miles: 4.00
Night Sleep Time: 121.00Nap Time: 0.00Total Sleep Time: 121.00Weight: 129.54
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