| Member Since: Oct 21, 2007 Gender: Female Goal Type: Local Elite Running Accomplishments: Remaining uninjured since April 2007
2008 races
GAsparilla 15k: 1st 56:00
Shamrock Shuffle 8k: 1st 29:03
Riverbank run/US 25k Champs: 5th/3rd 1:35:08
4 on the 4th: 2nd (Katie McGregor was there! WoW!!!) 22:52 this was a really cool experience for a small town race!
Ragnar Great River: 1st Overall 21:??Low.. Short-Term Running Goals: 10k < 34:30
15k < 54:00
13.1 < 1:16:00
26.2 < 2:44:00 (Chicago 2008)
Long-Term Running Goals: 10k < 33:30
13.1 < 1:12:00
26.2 < 2:35:00 Personal: I love literature. I have two sons that are 8 and 5, and beautiful, funny, intelligent, and independent little guys! I love being outside! Married to CAsey GAsway |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1247.15 | 115.90 | 114.54 | 42.92 | 1520.51 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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15:00 min. of Yoga
butt/hammy wasn't annoying until about 2 miles. I decided to play it safe and end while I was still ahead. I went home and did yoga with the boys. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Still tight.... arrrrgggg
Yoga: 15:00 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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35:00 Yoga
Today I actually did a routine, and not just practicing poses... OUCH! I'm about as flexible as kindling! I have to pick up my baby brother at 1 am in Lake forest tonight so I'm going to do Casey's loop 4 or 5 times tonight... It's close to home and I can test out my right hammy without getting to far to walk home. I am getting really impatient. I want it to be freakin' normal again like yesterday so I can get back to those workouts |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Welp. I never did the run last night. too tight. I am so positive. Honestly I need to take today and tomorrow off too. the only way I'm going to get over this thing is to rest it. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35:00 Yoga.... and Callisthenics. I think it's getting better! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran these very slowly. also I figured out what happened. When I fell at hte race I must've caused some trauma to my right hammy. It hurts worse to bend my knee then to straighten my leg. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| feeling much better. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Race: |
GAsparilla 15k (9.3 Miles) 00:56:00, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.70 | 0.00 | 9.30 | 0.00 | 12.00 |
| Okay.... lets see here. There's so much to say. BAsically I had a great first 6 miles then fell apart. I was on pace to break 55 at 5 miles... everything went down hill after that. the last 3.3 miles I just wanted to get to where the water was! It was great to be out of snow, I'm not complaining. Anyway, at mile 6 LIndsay Hattendorf caught me, and I drafted off of her for most of the rest of the race. It was a nice and welcomed reprieve to have another woman to run with, and there was some wind on the way back. I took water at every water stop that had people standing out. One didn't have enough people working it... hey that happens. Anyway, the pace felt soooooo slow so I tried to make a move at mile 8 and just didn't have the umph to carry through. So I decided I'd just out kick her... Knowing her speed I didn't want to take chances. She had been looking at our shadowns to see where I was so I decided to let her have 5 meters or so, to give her some confidence. It worked. at .3 I put the hammer down, and she didn't challenge me. My hammy was SCREAMING at me to lay up, I was cramping from dehydration, I just had to get to the tape first! NOt a Pr... but no one seemed to run PR's, not even Florida people.
Lindsay was extremely nice. She seemed okay nice when she kicked my butt at 4 on the 4th, but she was extremely nice today. Classy lady. The course was beautiful, and the stay was excellent. I had a blast with my In-Laws and my Nephew is incredibly cute! It feels good to cross the "tape" have it be something other than a piece of red yarn! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.40 | 0.00 | 4.85 | 0.00 | 9.25 |
| Fartlek was 3 sets of (3,2,1) 1 min rest between...2 min. rest between sets. All hard parts were run at 5:39 pace. the pace felt slower than 5k... faster than 10k... lets call it 8k? My legs need more of these types of workouts. The third sets was annoying and I was glad when it was over. The music on the radio today was also annoying. Who wants to run hard to "sCAR tissue"?
haha... Just reading through this... if you add up all miles I did another 15k! this time in 58:00 (includes wu/cd) now that's funny! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 5.25 | 0.00 | 8.35 |
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5.25miles in 30:00/5:42per mile
got to enter it as excruciating for the first time! I feel like the little baby of the group... here's the work out with paces 10min. wu (6:48) 20min @ half marathon effort (5:53) Calves got really really tight during this 2min rest (6:48) 4x 5k effort [1on(5:10)/1min off(6:48)] 10 min cd (6:48)
When I was done I was so parched I thought I'd never peel my tongue off the roof of my mouth! The boys have both had colds this week, and my throat has hurt for two days now so I did 20 min instead of 30 and I'm glad I did. HOnestly 5:53 felt really hard... harder than half effort, but once I was there I sure as hell wasn't going to back down. I need to work on that. "I just like to go fast"... Ricki Bobby! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Sick....Cold... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| sick... cold |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| still sick...going low this week. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.20 | 0.00 | 3.80 | 0.00 | 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 5.25 | 0.00 | 0.00 | 8.00 |
| okay can we say sinus infection? as if the yellow snot didn't give it away 5 days ago. Today I saw it affect my hard day pretty drastically and I took a 2.5 hour nap... I never do that. Hopefully soon my energy will return. My legs felt spriny today it was just an energy issue. here were my splits. Despite running slow, I felt like a rebel running this workout outside! Whoo hoo treadmil you won't domintate me today!
6:33 (WARMUP) 6:02 6:11 5:53 6:13 6:22 1:34 (.25 Decided I was done. very tired. The last mile took everything out of me. I decided I'd cooldown at a moderate/steady state pace... the result is funny) 7:03 COOLDOWN 2:47 for .43 (6:28 pace)
It was supposed to be a workout where I switched from 10k effort and half marathon effort for 6 miles. I did the effort thing... it sure didn't show (unless you were watching ;) Also my butt bothered me a little. This was a loop and every second mile had some rolling hills. NOT cool, since that was to be my harder effort!
Did strides after (that's how I got 8 miles out of today. It was probably more like 8.3 but who cares). I was glad to be outside, and miles 2-4 felt okay, Just running on red.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.80 | 0.00 | 2.70 | 0.00 | 8.50 |
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2.7 miles in 15:00/5:33 per mile
5,4,3,2,1 w/1min rest between each. All rest was run at 6;48 pace. (I have mentioned I hate what the treadmil does to a simple fartlek)
I felt much better today I ran conservatively around 5:50 pace for the first two, then 5;36, then 5:27, then 5:15. felt great! Glad I stayed smart. I still feel a bit tired. But much better than last week. I felt great at 5:40!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.05 | 0.00 | 4.00 | 0.00 | 8.05 |
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4 miles in 22:45/5:40 per mile
felt awesome. 2x2mile w/2min rest between sets. Mile one 1/2 effort... mile 2 10k effort. I felt I was really true to my efforts on this one. I didn't get all haywire and competitive with myself and the treadmil. I dominated the workout, and ran smart. Felt much better overall. entire run was 8.05 miles in 49;50
1set: 11:30 (5:52, 5:36) 2set: 11;15 (5:48, 5:27) rest was pretty fast too. It's getting easier to recover. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
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2 miles in 10:51/5:25 per mile
again I had to force myself to do this one. 4x800@5k effort... which i felt i was true to.
I felt fine for the first two... (5:24 pace) then slowed up for the second two (5:27 pace)... and my heart felt like it was going to jump out of my chest on the last one. is this enough complaining yet? I think I just am running low on sleep, and the time change is still really hard on my body... it's an hour, but this only the second time in my life I've had to "lose an hour" it sucks.
wu/cd=5 miles
ran 3 miles in the afternoon
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| ran 3x1 mile on the road. It's always a little like the twilight zone to run hard in Walkerton. Joe's BFF was out and watched these. My dad kept me company on the bike:) I love my dad. Felt good. I would guess these were all right around 5;30... no watch. Just a measured mile and my internal clock. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miles in 1;42:03/6:48 pace
my hamstring was tight today. This was a beautiful morning, beautiful route...lots of dirt road. Dad road the bike. We saw another runner, that is the first time ever! Lost a glove...emergency pit stop, sure got the dogs going with that one. Hay's been planted, saw a farmer out on his tractor. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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did a 2 mile warm up. 1 mile at 6:00 pace. 1 minute easy 1 mile at 5:40 and a 3 mile cool down. I felt crappy so I did a cool down. Slept 11 hours last night. Cooper keeps coughing w/o covering his mouth... today I said, "seriously if you don't start covering your mouth when you cough I'm going to have a major melt down, I have a race in a week" I immediatly felt like a selfish *** and apologized. So frustrating.
3 miles easy in the evening. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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2 RUNS...4 IN THE MORNING....ON THE TREADMILL
7 IN THE AFTERNOON: 44:38 (6:22 / mi) Hired a babysitter so I could get outside. I felt great. Wore the garmin but payed little mind to it until the end. When I got home I saw that I had 2 6:13 miles and a 6:09 for the last one, much of which is up hill. It felt easy so I guess that's okay. I don't think I've had an easy 6:09 mile in a run since, oh 2006... and I wasn't doing speed work then, so I was always fresh. I felt much better this afternoon, after my nap.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
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2.5 miles in 13:18/5:19 per mile
I woke up feeling crappy again, but again after a nap I felt much better in he afternoon. Shelley and I ran to the track... then did the workout with the group. It was a ladder at 5k effort 1600,1200,800,400 with a 400 easy jog between. Brad and I ran together for all of them, he finished about a second or so ahead of me on all of them... My times are adjusted from his.
5:23, 4:05, 2:40, 77 I felt way better than I thought i would. The most annoying thing was the snot running down the back of my throat throughout the whole workout. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| i decided to take 'er easy today. I woke up with a cough this am... probably last nights cold air, and this drainage. So I started an antibiotic, and ran easy... and stretched for 30 minutes afterwards. the knee is feeling much much better. It's a flippin blizzard outside... incredibly annoying. Beautiful and annoying... like Jessica Simpson. I can't wait for warm weather! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| had the creepy crawlies last night... felt better this morning, but I think to make head way I'm going to have to take a day off ;( waahhhaaahhhhaaaahhhhh. So much for my 70 mile week.
I tore the boys away from TMNT this morning to go to LF and meet the group for coffee and bagels, since I couldn't run ;(. It was awesome to meet CLaudia, I really enjoyed her. The boys loved coloring with Kelli. I think it was worth missing Teenage Mutant Ninja Turtles lost episode to them. (besides we all know it's just a marketing ploy anyway). I coughed up nastiness all day... so I'm making some progress. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| arrrgggg I didn't sleep at all. Literally. I just watched the boys breath for 5 hours then I gave up and got up at 5:30... which is sleeping in for Amy, but the middle of the night for me.
Cooper kept laughing in his sleep. When he woke up he said, "I couldn't wait for Easter. I kept dreaming of all the fun I'd have" No pressure for this Easter Bunny. I hid the eggs so well it took them 45 minutes to find 12 eggs in our apartment. muuhhhhaaahahahahahahahahaha they didn't eat their candy???? whose kids are these? they ate their breakfast and not their candy! I would've eaten my candy for breakfast! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The boys and I went to the doctor for my cold... I have a URI and got antibotics... that's when the fun starts. I was also asked to do a routine set of blood work, including a diabetes screening (fasting blood draw). Long story short I had a full blown seizure after a failed first attempt to draw blood. Both boys were present which upsets me most. I was fine as soon as I drank some pop, but cooper and will might remember that one for a while. Cooper kept retelling the events to me..."you're eyes were open but you were sleeping, and your arms and face, and legs kept moving a lot. The nurse jumped up and started yelling. It was really scary Mom." I felt like crap everytime he'd tell me about it. I only remember coming to out of breath, and feeling out of control. There were people in my face. I couldn't catch my breath and the boys faces. I know this will probably never ever happen again... and I'm glad.
Needless to say I'm a serious hypoglycemic, which explains why I have had seemingly random pass outs in the past. From what I've read ypically your blood sugar levels have to dip below 40 to get that type of reaction. and the tingly face thing, and feeling cold aren't normal...hahahaha! I'm a freakin' dingbat. I think it's time to see a nutritionist. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Energy level was yucky... considering yesterday's events I guess that's to be expected. Chest is still a nuisance. I threw in 3x 1 min at 5;21 pace to see how I felt. it was okay. I felt I held a pretty good effort throughout this run. I seem to bounce back quickly from this kind of stuff... I bet that by thursday I'm my old self again! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| I'd say there has been improvement since yesterday. There is still an energy issue. Probably has something to do with my dietary changes, and it will work itself out. The big news is I GOT TO RUN ON THE TRAIL!!!!!!!!!!!!I am a very dirty girl at the moment but I got in a solid 3 miles onthe trail, plus a little change. I think I could've made it all the way to wAdsworth rd.... but had run from home expecting I'd need mileage on the gurnee roads. so I had to turn around. either way it doesn't matter I got to run on the trail, and the creepy guy mulling around on the bridge listening to bob dylan on a hand held radio didn't even scare me off, because today it was MY F'IN TRAIL! When I got home Will said, "gosh mommy yous are weewee dirty. yous needs a shower, dares mud ahh ovah yous" He was right, I am covered in mud.. glorious mud, and couldn't be happier. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| felt really good today! Must've been the company (Jenny). Did strides after to make it six, i suppose. If it's not six, It's close. Weather was great today too. today was day one... so I'm surprised I wasn't VERY sluggish! Waiting for the other foot to fall...
Will is still not feeling well. On our family HIke today will had that tight asthma cough. So we'll just do treatments and hopefully it'll all blow over w/o antibiotics. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Hope I have more energy tomorrow. I swear I had lactic acid build up during this run.. It's day two and I think that sluggishness I was hoping to miss out on is taking hold... I have had a lot of health issues today. |
| Race: |
Shamrock Shuffle (5 Miles) 00:29:03, Place overall: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I won but I am not at all happy with this time. In my past two races, a 10k and a 15k, my 8k splits were faster than this time. I am very happy with my effort and mental toughness... I had a lot of things stacked against me, and I gave it everything anyway...
What a Great debut for the JSR team! lots of PR's inspite of adversity. Rob, and I were definitely not 100% and yet ran well. Dave had an amazing race, as did Shelley. Amy ran well inspite of the chest thing that's haunting her. Brad and Steve ran extremely tough and finished with PR's! Not only did we say that we're pretty fast, but we said that we're a group of hardtacks! AWESOME!
I'd say this race time is pretty good considering the week I had, actually two weeks previous. URI, a seizure, girl problems, sick kiddos(lack of sleep)... not ideal but I stuck it out. my splits show it too. I just had to conserve in the middle to make it through... I was fatigued, and just not clicking too well. In fact I was unable to really push it. I was fully recovered in about 5 minutes and ready to run again... not hard, but long. Very frustrating.
5:38 * felt comfortable, even conservative 11:11 (5:33)* felt comfortable 17:22 (6:11) *very tired... just hanging in there..NO BURNING!!!!! 23:14 (5:52) *still tired but determined to pick it up 29:03 (5:49) *Goal time not an option. Just trying to pull out a win.
I can't wait until I run a race at 100% and see what's in the tank. Until then, I take this one. I'm happy with how smart, and tough I raced. Thank you Tom Petty for the inspiration at mile 4..."No I won't back down, no I won't back down. You can stand me up at the gates of hell, but I won't back down. Gonna stand my ground, won't be pushed around. Gonna keep this world from getting me down, no I won't back down."
The whole family came... Casey and debated keeping the boys home. They both had nasty coughs. At the last minute Case decided to take them. In the VIP tent afterward I was totally pre occuppied with keeping them warm. It was like 35 degrees and raining. The tent was heated, but Will's lips were purple, and Cooper was complaining of being cold! The "Midwest Running" editor was kind enough to interview me infront of the heaters so that I could try to warm up the boys. By the Awards ceremony Willem was so tired he was hyperactive and on the verge of being out of Control. Overall I think they both were pretty good considering how boring the wait was for them, and the weather conditions. I have to give Casey a Shout out for being an amazing father and spouse! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
|
2 RUNS
am: 6 I am still feeling pretty fatigued. Legs feel fine. No soreness... Okay I take that back. My arm is sore from the botched blood test. I started lifting again today and thought I might fall asleep on the leg press machine. ug. Good news is the GAsway family is finally getting over Our URI's! *I hope...
pm: 7.4 finally felt better. Ran with Brad, Rob. We met up with Allen for a little bit too. Just a fun little run around Gurnee. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| this run was pschyzo. I wore the Garmin. I literally had to stop in the middle of this run and slow down. This run was to be easy. I felt great, but because I have been so tired I decided to stop after three faster miles and "restart" and force myself to slow down. Otherwise I'd just be tired again tomorrow.
5;56 * ooopss!!! 6:33 *attempted slow down... pretty good 6:28 *obviously I have little control... I stopped at this point 7:06... more like it 7:11 7:11 7:08 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 5.30 | 0.00 | 9.30 |
| I had an absolutely great time at this workout. It was cold and rainy, we ran 6x1000 (500 hard & up hill/500easy & downhill) continuously. then we did some hills. I am calling this a grass roots run. It's what the sport is about to me. Hills, nasty weather (that keeps everyone else inside), fartleks, and friends. I was very sore from lifting and felt heavy, but I honestly didn't care. I was just very happy to be out there running. It reminded me of the many satisfying runs I had my senior year of high school! I don't think I've had a day like this since then. At least not many. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on rolling hills and then did 6x strides. Talked with Jenny, looks like I'm going to give the US 25k Champs. a shot. My body has been struggling to adjust to the increased training of Feb and March, but I think that by May 10th I'll be adjusted. I have had some really great intervals and even easy runs, consistancy is the issue and that will come as my body adjusts. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| I was very tired this morning, but it was soooo beautiful out it didn't matter. Ran with Jenny and Amy. Girl Power! None of us get to run in all girl groups that often so this was a treat. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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A big group met this morning at Old school. Rob, steve, dave, shelley, jenny, Mike, tina, allen, brian, Amy, and Kevin. The first 4 miles were easy. I wanted to do a bit of a pick up in the middle of the run, nothing to crazy I AM just starting to feel a bit better. So Rob, steve, and I dropped it down half way through mile 4... then 6:16, 6;25, 6:30 and a cool down. It was nice to be on the trail My legs are liking me again! The pick up in the middle was nice too. However, the coffee afterwards was the most excellent! Steve kept our splits... here they are.
1: 8:09 2: 7:34 3: 7:08 4: 6:50 5: 6:41 6: 6:16 7: 6:25 8: 6:30 9: 6:57 10: 7:01 11: 7:25 12: 7:25 13: 7:02 .11: :52 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| with casey.... very very slow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
|
First track night. and OOOPs I forgot casey's pants. I guess it's better anyway, it was nasty out and the boys are finally over their colds. I'm kind of glad he took them home. 38 degrees and pooring down rain. The workout was disorienting. I enjoyed it. It was nice to feel lactic acid again! In fact I had a really upset stomach afterwards and I think it was partly due to the re-introduction of lactic acid build up to the system. I didn't wear a watch so I don't know what my times were, I'll wait till everyone fills in their log to have an idea. Here's the workout. everything was based on 5k/10k effort. Workout was continuous.
800 of (200@10k/200@5k) 400 jog 2miles of 100@10k/100@5k/200jog 800 of (200@10k/5k) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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7 @ 1:30pm It was beautiful out and I wanted to run outside, but I had both boys so to Gold's we went. Luckily Susan was there. So we had plenty of catching up to do. So Susan and I ran side by side on the treadmils, then stretched for a long long time afterwards.
3 @ 7:30pm Wow nothing has gone my way today. Casey was an hour late off the train so my hopes of getting in a run in the daylight were shot. Being accident prone and skiddish I kept it inside... again ug... So I ran at the club house and watched american idol gives back. Hopefully tomorrow things will go my way and I'll be able to go L.F. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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2mile warm up 5mile tempo @ 1/2 marathon pace 2 mile tempo
5 miles in 29:24 (5:52 pace)
Due to weather and kids... I squeezed this one in between getting Cooper off the bus, and Picking Casey up. Pretty good workout. 5 mile tempo at half marathon effort. I felt like I was cruising, and running within myself as I was supposed to. My hamstring/glute is bugging me again and my achilles on the same side (right) is too. I think they are related to eachother. I don't want to be haunted by them so Ice, Massage, Stretch, IB and tons of 'em.
Willem's funny quote today, "When I wead mine zebwa wots and wots of stowies, wike 600 of dem, he goes to sweep weawy weawy fast!"
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy miles... on the treadmil again... I have to find a babysitter. Although Willem loves going to Gold's Gym, he gets snacks, they play with parachutes, make applesauce and all sorts of cool stuff. My legs felt better. The massage Casey gave me hurt terribly, but helped a lot. He said, "you need to stretch more. Your hamstring just popped for the first 5 minutes. you have to sweat the little stuff.. yadda yadda yadda" He's right. I stretched for 20 mins on each end of my run, and thought of Paul touching his toes this fall, and my envy.
Swam 800 meters. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
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Ran with Rob. It was a great run. Very easy. Good day. The "naughty" leg is feeling much better. oh and when I got home Willem told me I was fired. During a tickle fight, "Mommy, yous fi-owed. Apwiw foos". pretty funny. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 1:50:12 (7:19 p/m) I've decided to increase volume which requires a temporary slowing of my paces. So For the next few weeks I'm going to attempt to keep easy paces between 7 and 7:30. I want 70 mpw to be the new 50.... It'll take a while but I'll get there. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 2.00 | 11.00 |
|
AM 3miles 6:55 pace
PM track workout 6miles wu/cd...2miles (10:25/5:12pace ..intervals.. not at once)
The achilles thing acted up in the middle of the run...I have resigned to the fact that I have never trained at this level before and my body is just going to do weird things. End of story.
Huge group at the track tonight. It was fun. I desperately wanted to be up with brad and dave but needed to be true to my "efforts" I lived. What doesn't kill you makes you stronger. Ran most of the intervals with Dave z, Steve, and Dale. It was fun. Casey made it out for the run...I loved laping him... ;)
4x400@10k effort 100jog recover (78.80.81.84?) 400jog 4x400@5k effort 200jog recovery (77.77.77.75)
I had a hard time finding my 10k pace today... very strong winds made it hard to read my effort... I had wanted to be around 83-85... see how well that worked out! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
on the treadmil despite the great weather... but I did walk to and from the gym with willem, which was an adventure. He said he had 6million angels watching out for him.... hahahahaha |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 3.00 | 0.00 | 12.50 |
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ran 3.5 in the Am and pushed Willem
PM. 3 miles (6x800) 16;21/5:27 per mile pace..
6miles warm up and cool down.
6x800 then 3x hill repeats. 800's 1,3,5 uphill and 800's 2,4,6 down hill. I felt really good. these were 10k-half marathon effort depending on which direction. I had to estimate the overall time based times for on 1,2,5, and 6. There was a pretty large group there for this one. Thank goodness. WEather was AWESOME. Luckily I ran into Rob on the warm up so I wasn't alone in my tardiness. We ran a pretty quick warm up. My legs and overall self felt the best they have in weeks. this 5:27ish pace felt much less effortless then my tempo run last week at 5:52 pace. Maybe I'm finally coming around! When I got home I stayed up very late helping Casey finish up some stuff for work... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| ran easy at mom and dads. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
|
1:43:30/6:28 per mile
Ran with Brad and steve. First a modified ll mile loop, then a modified 6.25 miles loop. I felt great today for the first time in a long time, despite my bowl and hamstring issues. We basically did a mile warm up and a mile cool down with 14 miles steady state. The first 9 miles of the run were between 6:18 and 6:40. The last mile I had to make a pit stop, while the guys went on, and it was fractioned... then added on at the end. The next 5 miles were 6;07, 6;18, 6:18, 6:22*, and 6;07*. This was definitely a boost! There is a light at the end of the tunnel!
Splits: 7.18 (warm up) 6.39 6.24 6.29 6.29 6.11 *I had to #2 bad! Bathroom at end of mile 6.38 (beach hill) 6.22 6.22 6.?? *Bath/break 2. I let them go/split mi. start of the club run, no beach hill->) 6.07 6.18 6.14 6.22 *hill 6.07 6.46 (cool down). |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ran at home again. felt great! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.70 | 0.00 | 3.50 | 2.17 | 10.37 |
|
3.5 miles in 20:35(5:53 p/m) started this run at the track...Ran pretty fast out trying to catch up, then cruised it back in at a half marathon effort. The tempo before the track workout. I felt very controlled and great during this run.
7x500 (400@5k effort/100@hard effort) immediately following tempo. 300 jog recovery
7x500 (400 5k effort, 100hard) immediately following the tempo. I felt pretty good on these too. I had a hard time accomplishing the "hard" 100 at the end of each 500, but felt true to 5k effort on the 400's. I was glad that the first half of the tempo didn't come back to haunt me. I used an online metric conversion chart to convert to miles... hopefully accurate, seems so anyway. 1.41 (5:25 p/m) 1.41 1.41 1.39 (5:20p/m) 1.39 1.39 1.41
2.17 miles in 11:43 (5;23p/m pace) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| ran on the trail this am with Cooper while pushing Willem in the stroller. It was a fun start to my day! When cooper got a side stitch will started signing "It's a very hard road. You're going to get there!" (sounded like "Its a vahwhee haad woad yo dohing to det dare") how cute! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| foot was the same. Felt in a daze on these, but good. Cooper ran most of this workout too! What a stud. 4x300m up hard/down 4x300up+500hard/300down. It was very touching/cool/insipring to see my own son running up the hill and with a smile on his face no less! Amazing. I ran an extra one with him because he did one more after everyone else was done. I assumed he'd play with teh other kids so he was wearing jeans and chuck taylor high tops. When I saw him running on my second interval I thought, "oh he'll get tired and stop". By his last one I thought, "Tough little bird... Hope he doesn't get shin splints!" |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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4.4 mile tempo at half marathon effort....4.4m in 26:02 (5:54)
this was a weird workout. i had a very hard time getting into a rhythm that felt good. it wasn't until the last 1.5 miles that i felt 'good' and got into a rhythm. so it wasn't quite the confidence builder i'd hoped it be, at least not in the conventional way i thought it'd be. Feeling weird and off and still running just below 6 min pace, by my self is a pretty solid run, and feels great!
splits from my garmin
6.10 getting started... felt off. 5.44 ravine hill... felt good so i thought 6.05 i don't know if was scared, or just paying for a fast mile previous. gradual hill on walden 6.00 on bike path 5.51 *pace. this was the .4 section
then i did 4x 1on1off the mile split for this one was around 6.10 I have no idea how fast i was running the hard part. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran on the treadmil.... boring. 6.40 to 6.50 pace the whole run. Felt great! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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ran with dave and shelley (12). The hills were really hard this morning for some reason. my legs were burning on each uphill and then felt awesome on the flat bike trail. i was sooooo glad to have company... and good company at that!
Got home and cooper wanted to run so i went back out! We had a lot of fun. he kept galloping and skipping insteading of keeping stride... and he kept looking behind him. The kid is going to really hurt himself one of these times.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Ran with STeve. it was a fun run... Steve saved the turtle we found. I was so glad he called last night! I can't wait to see how everyone else did at palos heights half today! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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4 miles AM
i pushed will in the stroller, and he had his snack during the run. He was so cute when he saw a gardening crew weed eating. Here's the conversation:
mommy ares dey killing the dandelions? why yes they are Will But I like dem. Deys are pretty. Others peoples dont wike dem? Nope other people don't like them. Some people don't want any in their yard. Well I's Still like dem. *gasp* Mommy we's could save dem, and take dem home wiff us. how about if, instead, we wait until we buy a house and just let them grow in our yard. We can have lots of them. Then we can eat the leaves in salads! you's can eat dem? *extremely enthusiastic* Alright. that's a great idea.
TRACK WORKOUT 8 miles pm
3x800@5k effort 200jog, 400@5k effort 200jog continuous. There was a huge group which was great. I didn't start my watch on my first set. On the second set I was rather distracted by my lovely children, 'Mommy *name* is making Will eat grass.' on each lap. do i stop, and scold them, or keep going and let them resolve it? Anyway the last set Casey finally arrived and I was able to really grind one out. Unbeknownst to me willem was mooning the other runners on that set, and later stripped down to his tighty whities and danced on the high jump pit. Supposedly he was trying to avoid another depantsing... Perhaps he wanted to get some laughs... We'll never know. Thank goodness i have a mellow one too. cooper was very chill during the whole workout. Anyway here are the splits i got
set 1 ?? set 2 800/2.43 400/78 set 3 800/2.38 400/78
I felt really good, strong and all. My legs are definitely coming around and adjusting to all this training. Thank goodness. Hopefully soon I will be able to be consistent.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| ran 3 easy plus 6 strides on the treadmil at the club house, while will plugged away on the elliptical. He was really good this morning when i got a mole removed... patient and all...he only had three short moments where sitting in the his chair proved challenging for him. when they were stitching me up he said, (bwud=blood, wed=red... all r's and l's are W's)
is dat mine moms bwud? *gasp* hers bwud is wed? hers bwud IS wed! WoW dat's cwazy!
shortly there after he decided he'd been waiting long enough and said, "buh bye. I'm going home." no you're not willem you have to wait for me to drive you. "Well I's just kidding mom, gosh. I'm packing up den. I's just packing up mines stuff. Fow weaow (real) i's just packing up" The doctor had to forego the stitching until she was done laughing.
and earlier, as the doctor was cutting it off, he says, "does dis tun off da wights? I fink it does. maybe, I should twie it and find out!" not comforting when you have a scalpal at your skin. the Doctor just laughed and asked for a back up light "just in case". He heeded my advice and didn't touch the lights (he said he was only joking, if you listened to him you'd think i had no sense of humor). |
| Race: |
5/3 river bank run/us 25k champs (15.5 Miles) 01:35:07, Place overall: 6, Place in age division: 3 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 15.50 | 0.00 | 0.00 | 20.00 |
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Bitter sweet for me. I felt like i didn't do justice to my fitness level at this race, but i learned a lot! My first race over 15k in 2 years and i ran very conservative which was smart. If i did this again i'd go out harder, and with more confidence. I ran slower than i expected... but i didn't bonk so that's good, right? beautiful course too....oh and i learned that sunglass are a good idea! i've got to find a late race gu that doesn't make me sick, so i can start using them again. So for where my experience level is, this was fine.
The one mistake i was concious of was shutting down mentally after i hit mile 13. I just wanted to finish at that point. my lack of mileage really showed, my legs got tired and i didn't push through it hard enough, i just coasted, "dum de dum de dum I'll get to the finish eventually" What a crappy attitude. So Somethings in my control to work on for the next "long" race are late race attitude, and strengthening those leg muscles.... they're still like little baby leg muscles. Here's the race "report"
I went out in a 6:08 first mile and quickly made up for it with a 5:52 next mile to go through the two mile marker in exactly 12:00.... Then I held the 6;00 pace for the next 7miles. I passed Katie Nowak once at mile 4 and she fought back. Then at mile 5.5 I passed her again, no fight this time, then I quickly over took Linsey Smith as well, close to the 6 mile marker,I held that spot for the remainder of the race. I went through the 8 mile marker in 48:04. The first 8 miles felt like I was jogging. Then came 5 miles of rolling hills.
The first series of hills I held close to pace, and could see Paige and Kristen up ahead until mile 11. I actually saw Paige make her move. I went through mile 11 in 1:06:17. I was happy that being conservative had payed off since i'd done little hill work in the last several months. Then mile 12 (1:12:28) i started to unwind. Energy was running low, and my legs were becoming fatigued. No heavy breathing still, no burning, just fatigue. and more hills. mile 13 (1:19:??) I was wishing it was a half marathon, but still not feeling defeated. I actually felt like there was a lot in my legs and now way to tap into it. Miles thirteen through 15 are flat residential miles, into the sun. I can remember squinting up the road somwhere around mile 14 thinking, "didn't I just pass that tree? Wasn't that guy in the chair on the last block?" those last two miles I just let go of the fight knowing that I wasn't going to gain on 2nd place, and no one was gaining on me. When I rounded the corner and saw the finish I was sooooooo happy. I recovered quickly! So it was solid, for where I'm at right now, and shows where my weakness are. This race is a pretty honest reflection of my training (weaknesses!)... not fitness! does that make sense? The course was beautiful
6th woman... 3rd American. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| pushed willem... ugh | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.00 | 0.00 | 1.00 | 10.00 |
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2x 1@marathon effort/.5@5keffort/1@marathon effort
the two miles I timed were right at 6:00. A little faster than actual marathon pace, but the effort felt right. Weird, because my body should be lagging. I have take a 2-3 hour nap everyday this week! Not at all my normal schedule. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| well I could definitely feel yesterday... talk about lagging body! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| felt great! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| very easy on the trail! great morning with good friends! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Cooper rode the bike, and had a huge wreck! so we stopped he cried, A LOT, and then we finished. I was happy that he got back on his bike without any prodding. Although he didn't want to do any extra, which is understandable, so we came home. He showed his elbow to CAsey who said, "knarly" and gave Cooper knuckles. after that Cooper just beemed. Dad's have a way of turning a crisis into a right of passage. I tried, but mom's just don't have that ability I guess. I'm just for hugs, kisses, and triple antibiotic ointment. That's a pretty good job too. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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lifted, ran 5 miles in the morning at the gym
ran 8 miles at the track and watched Cooper run the mile 8:08 in blue jeans and no shirt! Not bad for 7! He runs just like his dad, a long stride head up, stiff back. Glorious day. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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8 at my parents in Indiana 5;30 am....some minor aches and pains... felt pretty good. Wish Bix were this weekend. My dad rode the bike, afterwards we sat around and drank coffee. It was pretty nice to start my day. Oh yeah and I almost forgot! I saw a possum, mind you it was very dark, and I didn't know what it was. It came right up to my foot as I planted, so naturally I screamed! This wobbly shadow coming at me in the dark and everything.... My dad nearly wrecked his bike as he panted, "what's wrong, what's wrong"... When I told him it was a possum he grunted "oh". In my terror I had forgotten the females in my family weren't allowed to be girls! HaHa... and all this time I blamed my manmom, It was really my dad's intolerance of screaming and crying and general girliness.
5 (6:22 pace) In Gurnee after we got home from my parents...I got home from my parents at 5:15, casey made dinner, I ate a lot, then the boys and casey played video games while I went out for a hill/steady state run. I felt o-k...I think running on a full stomach is a bad idea. and I need to drink more, but 4 hours on trains and 1 hour in cars limits ones access to water (unless they plan on carrying A LOT OF WATER...
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 8.00 | 0.00 | 12.00 |
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8x 1mile @ marathon effort with 60 sec. rest.
I felt pretty good. Ran next to a vietnam vet. We talked for most of my workout. he was really intersting and un to talk too. I was able to talk though each interval, but they were at marathon pace. When I got back to the daycare, the boys had been in a fight and had been written up... arrrrrgggggggg!!!!!! so they are napping the little devils. Foot only hurt after so I iced.
not a super "wow I can think I'm awesome workout" but definitely solid.
5:56.6:03.6;00.6:00.6:00.6:03.6:00.5:56
I recovered quickly so that's good. It didn't ruin my day. I was a little afraid I'd be wasted for the rest of the day. But it's bed time now and the boys and I had a blast swimming at the pool... okay Cooper swam, will goofed off, and I waded around.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 6.00 | 6.00 | 0.00 | 19.00 |
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1-6 easy... I don't know my pace on this over 7:00 for a while.
7-12 @20 sec slower than marathon effort...I felt really strong, controlled, and it was effortless. Getting splits was interesting. I started my watch almost a mile into it at the 2 mi. marker of the club run so I could get mile splits... then I couldn't find the 3 mile marker... so... mile 2-4 (8-10) 12:52 mile 5 (11) 6:27 mile 6 (12) 6:17
then immediately into 6 mi @marathon effort (miles 13-18)
13 6:10 14 6:08 15 6:05 16 6:03 17 6:21 *totally ran out of gas...felt crappy (was a little wimpy and didn't push through it like I should've) 18 6:12 *on the track
While I was hoping for something faster... I was happy I did the workout correctly. I'm learning pace in relationship to my body and how to guage, and that is important. I think I had some hydration issues, and I need to start trying out gu's maybe. I ate breakfast, and tried to eat a lot last night. bread sticks aren't exactly rocket fuel I guess.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 10.00 | 14.00 |
| Pretty humid tonight. three sets...
1200@5k (400jog) 400 hard 400jog 1000@5k (400jog) 400 hard 400jog 800@5k (400jog) 400 hard
4:01, 78, 3:28, 81, 2:44, 75
I had some asthma issues tonight because of the humidity, but nothing severe, and water helped. It wasn't as fast or strong as I had hoped (especially in the middle) but I got 'er done. Next time I'll get 'er done stronger. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 5.95 | 2.00 | 15.95 |
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4 in the morning.. Threw in some hills... whatever 4 on a treadmill is. I tried to run at that for at least .25 and keep my pace at 7 min. felt good.
5.95 tempo run followed by 4x800m
35:49 I felt pretty good on this one. I know our first two miles were 12:25ish or 6:12ish pace. so I know I dropped it down after that. Based on how I felt and the beginning of the run I'd say my last three miles were 5:50-5:55. I felt stronger as I went along. Asthma was not an issue tonight. Thank goodness.
took a couple minutes after the tempo and then started 4x800 with 60sec. rest. Come to find out the cemetery loop is .49... cool beans.... 2:40, 2:42, 2:36, 2:33
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran the last half mile with cooper... who now says he wants to be a steepler... can't say I'm upset by that!!! we watched some steeple footage together. Who knows maybe he'll be the next Fam? |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 1:52:36 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 6.00 | 0.00 | 6.00 | 17.00 |
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5miles in the am on the treadmil
warm up and cool down were to be a little faster than steady state (6:20-6:40 pace). then the track workout all at 10k effort...
set 1 3x800 (200 jog recovery) all right around 2:47 to 2:49 400 jog 5x400 (100 jog recovery) all between 80 and 84 400 jog 3x800 (200 jog recovery) 2:41-2:45
I felt pretty good... but then again, I like pain. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| 10 easy 10 marathon pace... dad on bike...
I was soooo banged up and sore when I woke up I decided to see how I felt. When I woke up I had a huge goose egg on my left knee. I felt great until about 17 miles, then my hip flexors were just screaming at me. I'm sure it's from the way I fell, sliding with my knees bent. But I made it through the whole thing, and was able to maintain a fairly good clip, concidering.
When we got home we heard, "you guys did what? Annie you are crazy!" "you ran how far?" "hahaha... funny... You're serious? Oh my god what's wrong with you!" I had to miss out on the drinking games last night with my sister and girl cousins... oh darn. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 6.00 | 10.50 |
| I don't know what it was but I felt awful! I felt like tank @## annie, fat and winded. Since I"m not fat, or out of shape I don't know what was wrong with me. It was an Ozone day, that could be it. All I know is that tomorrow is a new day and I'm glad it wasn't 10/13!
3x800@5keffort (jog 400 rest) 2:36-2:42 3x600@3keffort (jog 200rest) 2;05,2:07,2:07... 3x300hard (jog 100 rest) ???
Casey saw the last 300 and when I was done he gave me a "knowing" smile and said, "not feeling good today huh" that sure helped the ego... I was hoping that at least I could fake it.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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1:12:56
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.40 | 0.00 | 7.60 | 0.00 | 11.00 |
| 7.6 m @ half marathon effort 46:55 (6:10pm)
I felt very tired and dead but better than tuesday or wednesday. This is just that section of training where I don't feel 100% or blythe. Mentally I did very well at staying engaged throughout the entire workout. steady rain for the whole run. It was pleasant to have the company, even if it did weigh down my shoes a bit. I just wear trainers for these runs.... a little heavy in the rain! Still I'll take that over snow, cold, or intense heat!
It has occured to me that I know longer know effort is what anymore. My training keeps evolving and my senses are having a hard time keeping up. Like sunday, I had intended on running "easy", due to generally feeling over stretched, So when I got home 8 minutes earlier than scheduled I freaked out and thought I hadn't run far enough... nope. So I say moderate... but I'm not sure if it was or not. My perceptions are skewed right now. I should race or something to find out. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Still dead. I was thinking, a dangerous pasttime I know. Will I live in Rochester Hills long enough for Brian Sell to be my dentist? Really brian, what's your timeline on that? Because I'll probably need partial dentures and cooper will need braces. You could nickname me "Moneybags Gasway". |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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1:10:54
felt okay. a little more alive than the rest of this week, but still lethargic and mostly dead. it was beautiful morning...Ran 4 alone (27:48) before the club run. Ran the club run with JS (43:03) which was a nice treat! We were sub 7 for our 6.25... and I didn't feel like I'd fall apart...there is a light at the end of this tunnel! a little nervous about next weeks simulator. HOpefully I'll be mostly alive by then. Lord knows I could use the confidence going into chicago!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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2:25:33 (7:16p/m)
I was extremely tired, and glad this was an easy day. I think I'll try to do some strides later today with the boys to loosen up the legs. It was a beautiful morning. Ran with Kevin, Amy, Brad, and Alan.
WE RAN TO WISCONSIN AND BACK!... WELL BRAD AND i DID! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 6.25 | 16.25 |
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4 in the morning.
10x1000m @ half marathon effort (200m jog recovery) cruise intervals.
3:36, 3:43, 3:3?...3:3? then I caught brad and dale the remaining 6 were between 3:23 and 3:33. I was totally intimidated by this workout at the start. It is the most I've ever done on the track. The boys were misbehaving on top of it and that made it difficult to concentrate on pulling my head out of my rear. The first three were a struggle, and I couldn't find a rhythm... but the 4th one I finally got it. The final 6 intervals felt controlled, and moderate definitely a 15-21k effort. I was so happy when I completed this workout that I had been able to overcome both my internal demons and demon spawn to have a good workout. The boys settled down once casey got there and entertained them! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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43:51
Felt pretty good. Had my first scary moment since living in Lake county Il. It had to do with a brown and tan 70's luxury econo line van... very creepy. Luckily I was almost home, or unluckily... I did pick up a stalker once that way. still strangly glad my Brother in law beat the crap out of that guy. Though much happier with him (BIL) now.
** So some famous athlete once said, "Act as if you've been there before". Cooper is really good at carrying himself in this graceful, aloof manner. I envy that. I wish I could be like THAT BUT I JUST CAN'T. I exprience life in all it's extremes and share my enthusiasm reguardless of my will (no pun intended... Will is the same way)!
OHMIGOD OHMIGOD OHMIGOD... I get an elite start at Chicago! I might the slowest woman in the elite corral, but I get to be in the elite corral! wooohooo!!!!!! Next time I get the opportunity I won't be the slowest... I promise! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.90 | 0.00 | 8.12 | 0.00 | 15.02 |
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3.5 in the morning:
Best I've felt in a while... Plantar facia didn't bug me, neither did my knees, or my shins. I wore DS trainers. Maybe that's it. Anyway... Casey (King of Understatement) Gasway has helped me calm down and regain a mad-dog mean mentality.... Thank goodness. It was fun listening to his story of his "break through" meet as a freshman in high school... when he jumped 6'5" and had his first ah ha moment, which led to a national title three years and 7 inches later (his senior year of high school). Keep this on the D.L. but he totally inspires me, and I respect him emensely for everything he's been through, experienced, and over come. See we can't go inflating the guys ego! It's my respect of him that initially helped me see past his machismo... ;)
4x2mile with 90 seconds rest. http://www.usatf.org/routes/view.asp?rID=245029
12:1? 6:05, 6:?? 11:58ish (based off of brad...) Matt's Garmin Got the next two... 11:57 5:56&6:01 11:58? 5:53&6:05? (lost signal on the last mile it said 6:15...the pace was steady at 6:04 until I lost signal so I have no idea what to make of that. That's what happens when you hand me a garmin... it gets messed up!)
Brad, Dave, Alan, and Matt were the main men today...Amy looked spent, she was finishing as we started, and I should've gotten a clue from her. It ended up being REALLY humid. I had some cramping during the run... and felt pretty heavy...I've had serious stomach cramps and the runs all night. My friend Dez Popped in tonight when I got home! she and her hubby moved to Royal Oak MI to finish their Podiatry residency a few months ago, looks like we'll be neighbors again soon. She surprised us totally! It was a great surprise. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I felt awful!!!
i was totally drained... probably from last night's lack of sleep and worship of the toilet god. The Cooper had half a day, and Willem didn't have school, so i ran on the treadmil... and OHMIGOD I CAN'T WAIT FOR THEIR FATHER TO GET HOME!!!! I NEED RESCUED!!!!!!! HELP!!! SOS!!!! THESE BOYS ARE DRIVING ME CRAZY.... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| THat left shin just likes to taunt me every now and then. RAn with shelley in the rain. IT was fun. Due to flooding: deerpath off 41 was shut down... police were guarding it...and grand ave east of O'Plain was blocked also due to flooding. It's amazing I got home! Great day, Great Weather, Great fun! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 16.15 | 0.00 | 0.00 | 16.15 |
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1:40:36
"Marathon Simulator" We start at the Marathon start time, run goal marathon pace, have water stops, take fluids, and goo's. It's a dress re-hearsal for the real deal. I tried out a new drink formula since I get to have my own fluids on the course!
3 laps of the Lake Forest loop minus the massive beach hill... half of the course is rolling (a little like riverbank run)... http://www.usatf.org/routes/view.asp?rID=245359 and showers, last two miles the wind picked up...All of JSR showed (sans injured ones)... Which is awesome! Might I add that much of Chicagoland was flooded today, we got lucky, just a few puddles. (deepest was only ankle deep, and some what avoidable)
I ran the entire thing alone, which is probably how the marathon will go so it was good. I had a really hard time finding a rhythm today, I was all over the place and started out with a 6:22 mile! But on the second loop I got into a decent rhythm and took off, many of those miles were below 6:10 and they felt great. The final loop I settled into a more realistic pace 6:15ish and held it to the finish. I felt great the whole way and feel like I'm ready to run a marathon. I had been worried because I haven't been able to build my mileage to a "marathon" worthy amount, but I think as long as I stay true to what I've trained myself to do, like I did today, I'll be victorious! Based on pace the half marathon spilt was approx 1:21:20.
I have approx. times from each loop (+5.35) I ran a cut down I guess... What does that mean?
34:02 33:31 1:07:33 33:03 1:40:36 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| this did not go well. 6x1 mile (400 jog recovery)
Instead of the GI waiting until the workout was over to act up I had issues every other repeat. It seemed like everytime I let up my pace I'd HAVE TO GO. So the second repeat was murderously uncomfortable, to put it mildly. I never really got to run a decent pace. Plus all the releasing caused serious cramping by the fourth repeat. So I cut it at four and "went" AGAIN, then ran easy.
Casey was there last night after the fourth one I said, "I'm not feeling well" to which he light-heartedly responded. "I can tell and you want to know how." (laughing)
"YOu know what Casey, I don't find that funny or supportive"
wow I think I was little grouchy.... later I asked him how and he said, "you had no back stride... you looked like you were trying to hold it in"
well I was... And it probably did look funny, but do you know how hard it is to run while pinching your buttcheeks together? It's not easy! Oh yeah and the girls bathroom was locked so I had to go in the men's! The poor high school kid that was surprised by me! But hey when you gotta go you gotta go and you can't care about modesty!
I tried to go to the doctor about this yesterday, considering the bloody mess on sunday. Insurance was an issue so I got that taken care of yesterday and now I should be able to make an appointment early next week! I can't wait.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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58:48
well I didn't poop my pants so that's always good. I felt pretty happy during this whole run... it was beautiful out. minimal leg speak, and the tummy was annoying but not mischievous! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 6.00 | 3.00 | 13.00 |
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When I woke up this morning my shin was screaming! As the day wore on it quieted down a bit. I must admit that it has me a little gun shy!
decided to take down the intensity on this one...seeing as I had just gotten the bowls to settle down, and I really need to get my nutrients re-stocked. I didn't want to risk taking two steps back. I was successful. The left shin was fine until I stopped and then it screamed at the beginning of the cool down. I'm taking tomorrow off, and I'm going to focus on getting some good food in my belly. I think at this point it's mostly about keeping it together physically and maintaining fitness level, staying sharp,
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| RAn with casey in Rochester Michigan. We started out on the Clinton River trail, then decided to veer off on a tangent trail... took us to yet another tangent trail (a tangent of the tangent) and we ended up on private property... but the trails were awesome! single track and narly (Jenny I was careful not to hurt myself I promise). We explored and got in some hairy messy spots... in the end we came out on a windy gravel road (I felt like I was "home again in INdiana") it was really fun and we made it back to our car! Which is always good. I really think that this move is going to be awesome... Lots of nature, affordable housing. It's so family oriented. It's what the family needs. Running with casey was so nice. He and I haven't had a "date" in forever. We had a blast running up and down the Ravines. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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3:00:28
I felt awesome. My dad was with me. We went out first on the road to check out the fog on the lake, and we saw what looked like White, Blue Herons flying through the lower ravines that were filled with fog. It was like a page out of Chinese Folk Lore. Then we explore the trails (what used to be farm roads before the park was a park)... I spent the last 15 minutes on some new Mountain Bike Trails they have out there... Single track and lots of rocks and roots. Great stuff to distract me from the achiness of the end of a long long run. second longest run of my entire life. Next time I go out there I can get in a solid 18miles on the trails without over lapping once!
When we got back Dad and I made "Blueberry Protien Pancakes" Like the normal thing only with an egg white and some protien powder. They were delicious. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.40 | 0.00 | 4.60 | 0.00 | 13.00 |
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4.25 in the morning. I felt pretty good.
4.6 tempo and 4x400 in the evening (had to cut off two 400's due to time restraints)
I decided not to do the timed mile. Instead I did a "30" minute tempo run with DAve Z. I felt heavy and tight... I stayed true to the "half-marathon EFFORT" as prescribed, even though our pace was slower than our 16 miles at marathon effort a couple of weeks ago. then we came back and 4x400 with jog 100 rest, in the dark. they were in the mid/low 80's... which felt FAST... I think the 24 miler is still in the legs a bit. I'm not worried. I'm looking at the moon, not the fingers... long story....
So Dave asked "Is Will wearing Leiterhausen?" (sp?) and no he wasn't... he was wearing overalls/shorts.. but the sturdy build, blonde hair, and short sleeve oxford, knee high athletic socks, did leave him looking quite "German". This made me think, It's like I gave birth to two different European "ethnicities" I have a stout scandavian, and sleek spaniard. Given the melting pot of genetics it makes sense, but you'd think they'd coalesce into interesting mixes instead of remaining compartmentalized? I love Genetics! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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So I'm running down Grand Ave headed to the trail. As I cross the bridge I think, "huh what would happen if I tripped over my feet?" then I envisioned myself falling, the upper half of my body rolling into the road, and an unavoidably getting my skull crushed by a passing truck. then I thought "that would be messy and bad"... weird fleeting thought. May explain willem's tendancy to gravitate toward gorry details in EVERY story he tells.
So I've conducted two experiments the last week or so and have results on both. 1.) taping my arches. Today NO SHIN PAIN WHATSOEVER!
2.) Not eatting wheat.. haven't had bowl issues during runs since weds of last week. today ate pbh sandwhich before the run....gas the whole way had to make a manditory pit stop! I barely made it back to the gowe beach bathrooms with dignity. As I approached I said, "oh please let them be open" When they were open I said, out loud, "thank you Jesus, thank you Jesus!" hahahahahahahaha.... |
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I guess Miss Katie has some pretty sound advice ;) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 7.50 | 0.00 | 15.50 |
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3.5 miles in the morning on the crushed limestone path by my house.... felt good 7:17 avg.
evening 4.5 warm up and cool down...Tried out Jenny's bottle for the marathon! it's great and cheap...
6x2000m @ half marathon EFFORT... overall time was 44:03 (7:27, 7:28, 7:75, 7:12, 7:12, 7:19) about a minute slower than last month when I did this..(7:28, 7:12, 7:11, 7:09, 7:07, 7:01) But this time the 7:12 pace felt much much easier! The loop is very rolling, not a flat stretch the whole way, so it's hard to find a rhythm at first... this time was especially hard obviously... but once I got it it was very comfortable. I like the fact that we do these on this loop it really teaches you how to listen to your body to find the appropriate "effort", and makes you physically and mentally stronger! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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1:13:41... or 7:22 pace... felt really great. Ran most of it on the Des PLaines River Trail... which is beautiful right now. on the way home I got into a slight altercation with an irresponsible driver... but I won't go into details here. Also I saw a woman this morning that I found to be profoundly inspiring... Kris Carr. She is living with terminal cancer.. and living to the fullest. She believes in holistic care... Here is a link to her blog if anyone is interested. She's also been on Oprah, and several News shoes, as well as Mike and Juliette... Very inspiring woman!
http://www.mandjshow.com/show-recaps/friday-september-26-crazy-sexy-cancer-survivor-kris-carr/
founder of my.crazysexylife.com
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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felt pretty good. "dropped" off casey, cooper, and will at the skate park by our house and ran the neighborhoods, and their trails. I got back to the park just as my guys were finishing up their session. I guess will tried to climb into the lap of a strange woman, and was pushing her three children out of the way to tell her about himself (WOW! I didn't raise him to be like that... how embarassing). YEt, that's not the first time he's done something like that! He's extremely gregarious! I've tried to teach him about boundaries... and stranger danger. I think he see's stranger danger as an oxymoron, and doesn't understand why anyone else would want boundaries, because he doesn't... obviously! Cooper didn't land a trick and threw a fit, so casey was more than ready for me to be done! I ran the rest of the way home with cooper (I carried his termite board) and we chatted about his tizzy fit. Interesting day. So many intense people in one family! will we all come out alive?
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
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5 miles easy
10miles at a slight level of discomfort (6:30-7:00 target pace)
3 miles at marathon effort (6:10-6:20 target pace)
well this run didn't go as well as I would've liked. the Gut was giving me problems. Had to stop in the woods, and then again before the final three miles at marathon pace. I guess Chili wasn't a good idea the day before this run, and I'm sure the protien packed Bear Naked Granola wasn't too good either, well not an entire bag of it! I LOVE FOOD!!!!!! And to top it off I forgot to eat breakfast this morning. Between the gut races and the no food in the stomach I was literally running on empty!
Since we do effort based training my actual paces were way off my target pace but felt like similar efforts so I got the workout in. All things concidered what did I really expect! DETAILS, DETAILS, DETAILS, MISS ANNIE! Anyway I started my watch at the first mile marker not when we started so I don't have a total time for htis run, and I really wasn't paying attention to my splits. Someone said they were just under 7 about half way through... I don't know.... | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
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10x800 @ marathon pace (60 sec. rest).... felt awesome! This was way more consistant than the simulator (it was on a track)... so I felt like I got a better read... Plus I got to practice not going out too fast... thanks to Mr. Rob Wiley! I am totally pumped now! EASIEST WORKOUT OF THE YEAR!!!!!! Bring on the predictions!!!!!
3:01
3:03
3:11* Missed starting with the group because of Willem...Yelling at cooper and will at hte 400 "SIT DOWN YOU ARE IN TIME OUT!" keeping my eyes on them the last 400"
3:03
3:03
3:03
3:04
3:03
3:03
3:05 (30:40 total... 6:08 pace)
So I was yelling at the boys because Cooper and his buddy shut willem in the long jump area and I couldn't get the gate open during hte rest... Then during my first 400 Cooper gets willem to climb the fence instead of walking around to the other gate. I totally freak when the boys climb fences because one of my athletes (when I was coaching and teaching... 14 hr. days) knicked an artery climbing The fence at the track... "Coach Gasway, Shana is bleeding" "Very funny guys... that's totally fake"... then she turns white... "Why don't you guys warm up. I'm going to drive Shana to the front office"... she lost so much blood she was out for 4 weeks! Those boys sure do make life interesting! I was glad when Casey arrived and took them home. He made me dinner!1!!!! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| the Achilles spasmed. So I cut this run short, and walked home. I didn't even know it was tight. later on, as I massaged it, it felt like a guitar string. But eventually it loosened up a little, and became quite sore. It's not a major issue, I can tell at this point, but it is annoying. I guess that's what taper is for, to "find" these little things and sort them out. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 5.07 | 0.00 | 9.07 |
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30min @ half marathon effort (5:55 p/m) I stayed true to form, actually a little conservative the first ten minutes, 6:00pace, to feel out the achilles (which is much better), then the second ten I inched down to 5:56, felt great, last 10 minutes 5:52... and then I got a little over-zealous and dipped to 5:49 which definitely felt faster than half marathon effort. but it was only for four minutes. achilles is fine. tight and sore but fine...
I am going to miss Gold's Gym! I've just gotten all those meat heads used to me! Just this week we were flexing our muscles together "grrrrr" (their's are a little bigger than mine, just a tinsey bit)... *sigh* I'll have to find new meat heads. :(
By the way... I predict a 2:43:00 or under! 6:13ish pace | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 37:55 for the marathon pace (6:19 p/m) Well now I know what I'll run on a bad day. I am so sick and tired of that stupid hilly loop. Every hill felt like a life time. I'm glad Jenny has us run all of our MP workouts on it, because it makes us stronger, but OHMIGOSH, I don't want to run it again for months. My lungs were not challenged, but my legs were on fire. I was happy when my training partners all said they had a similar run! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| RAn with Jenny! woohoo...and the rest of the gang. This was a really fun run. Looking forward to the marathon! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
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It was pretty humid out today. I'm hoping the weather improves before the marathon!
Workout
1 mile MP (5:39... um not)
1 mile easy
1 mile MP (6:09... more like it)
I had a long talk with Jenny yesterday about race strategy. We both agreed that we didn't know enough about me to know whta my training indicated for a goal pace, and that I should race based on feel. I asked what sensations I should experience if racing the correct pace, she said I should be "slightly uncomfortable". So my goal today was to experience those sensations during the run. One glitch... I have very little experience "racing" anything longer than a 10k (and I've only done 3 of those). So guess what happened on the first one? I ran the first one at around 10k pace, "This is a little uncomfortable" Duh! the second one was way way more reasonable. I wish I had practiced this sensation a little more. I am feeling my infantcy more acutely right now than ever! I think my plan will be to set my timer on my watch for 6:10-6:12 pace at the beginning and reassess every 10k. I am a little excited. There is so much to gain and nothing to lose. "Freedom is just another word for nothin' left to lose"... The late, great Janis Joplin! I think based on long runs and training that is THE most reasonable plan! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| well this was a pleasant run. I only timed .8-1.8 miles and 3.2-4.2... on the way out I ran a 6:19, then the made a conscious effort to slow down and on the way back that mile was 6:42. I guess I am feeling rested? Chest a little tight. I still have 3 days until Mday so I'll befine. I'm missing my babies though! I can't wait to see them. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| ran with casey |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| easy in chicago |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 14.00 | 0.00 | 0.00 | 16.00 |
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"you can't always get what you want...."
That's the theme for this race. CHICAGO MARATHON....
It was very very cool to toe the line with the Constantina, Colleen... and my new friends Adriana, Zoila, and Stephanie (my three faves). Three miles in I didn't feel right. 7 miles in I had an idea it wasn't my day (as 6:25 felt like 10k effort), 10 miles in I got mad and tried to force my body to snap out of it. By 12 miles I knew that was a lost cause, but forced my stupid body to slog out two more miles just because. My goal wasn't simply to finish. My goal was to see the fruits of my labor pay off. The body would not cooperate. At the med tent my respiratory rate was 28, and my pulse was 76 (my face was numb). I made a good decision, but it was a very hard decision. (with those numbers who'd know if I'd have finished even if I tried to finish.) I wanted "my day" to occur on 10/12 in Chicago, in front of my family, friends and acquantances. It didn't but I have faith that there's a reason. I have faith in my training, and after the infllammation in my lungs is gone I will toe the line again. HOpefully November 1st. Historically October has never been my month. It's been a while since I've tried to race in October and I had hoped I'd grown out of that... Guess not. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| still feel like I can't get a complete breath. But a little better than sunday. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still tight. Can breath in deeper, it hurts but I can do it. however, that isn't important, sunday isn't important. I got shocking news today when I took Willie to the eye doctor.
Will is severely nearsighted. I am having some of my first real mamma bear feelings. This will be one more thing that makes him totally different from Me, Casey, and Cooper. None of us need glasses, neither did anyone else on either side, until they were in their 40's. His perscription is 4.75 in one eye and 5.00 in the other. Those are some thick stinkin' lenses. Poor kid got my asthma and allergies, now Mr. Magoo glasses, at least he's built like a brick outhouse, with the strength of Hercules. The rest of us are svelt... and Cooper and Casey have zero health issues. Not even one allergy! He's going to think someone dropped him off at our door step! I think I'm going to buy pretend glasses to wear so he doesn't feel so different. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1247.15 | 115.90 | 114.54 | 42.92 | 1520.51 |
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