| Member Since: Jun 03, 2009 Gender: Female Goal Type: Other Running Accomplishments: PRs: MacDash Duathlon, Sept. 10, 2011. 1:29:48. Second woman overall, third racer overall, and first in AG.
Mt. Ranier Duathlon, May 1, 2011. 3:05:00, 1st in age group. 5.1 mile run, 28 mile bike ride, 3.78 mile run.
5K: Fun With the Fuzz, April 23, 2011. 21:59, 1st in age group.
Marathon: Paris, April 10, 2011. 4:05:24.
1/2 marathon: Geoduck Gallop, February 2011. 1:42:23, 1st in age group.
Waterfront 15K (September 2010), 1:14:43. 3rd in AG. Lake Padden Duathlon (July 2010), 1:36:something. 1st in AG . 10K: Smelt Run, La Conner (2010) 47:14. 2nd in AG. I have fun every time I run, and have recently overcome the "I can't go fast anymore" hurdle. I'm having fun going faster and working towards becoming even faster. I have raised two running children, one competitive and one not. I have learned to run in ice and snow and I don't complain. Short-Term Running Goals: Work towards a faster marathon by Spring 2012. Get my 5K down to 21:30. Place in my division at duathlon and triathlon. Train for biathlon.
Long-Term Running Goals: Joining Forrest Gump
Personal: I'm a 52 year old mom of two ex homeschooled teenagers. They both think I'm nuts. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.51 | 22.80 | 9.45 | 3.25 | 44.50 | 207.51 |
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| Mean Green Shoe Miles: 83.66 | Marathon Shoe Miles: 40.45 | Blue Brooks Launch Miles: 16.60 | Saucony Treadmill Shoe Miles: 6.20 | Bike Shoes Miles: 14.00 | Blue Kinvaras Miles: 16.10 |
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| Night Sleep Time: 218.00 | Nap Time: 0.50 | Total Sleep Time: 218.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy run, HR 133. I will have to buy more warm clothes for running if this cold weather keeps up and I am going to run so slowly! My average pace for this HR is soooo slow! Average was 10:47; very hard to keep warm. |
| Mean Green Shoe Miles: 7.60 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 3.20 | 0.00 | 0.00 | 7.45 |
| Visiting my family in Eastern Oregon; once again out of internet land. This was an interval run. 6 intervals, totalling 3.2 miles at target tempo pace of 7:50. Actual paces were 7:44, 7:46, 8:06, 7:49, 7:36, and 7:49. The roads are snowy and icy; had to wear my mom's yak trax. |
| Mean Green Shoe Miles: 7.45 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.79 | 0.00 | 0.00 | 0.00 | 0.00 | 4.79 |
| Running with my brother. Beautiful over here on the east side; cold (8 degrees!) and icy, hard packed snow roads. The sun is heavenly and I am trying to absorb all I can; I go home tomorrow. |
| Mean Green Shoe Miles: 4.79 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| A few easy miles on the trail, and a 40 minute swimming drill session. |
| Marathon Shoe Miles: 4.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 2.25 | 0.50 | 0.00 | 9.00 |
| Track workout. Not very cold out, but dark and raining hard and windy. When will all the darkness end? 1200s were at 7:45, 7:38, and 7:49 mile paces. 200s were 46, 45, 47, and 49.
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| Mean Green Shoe Miles: 9.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| A little bit of swimming practice, immediately followed by a short run. |
| Marathon Shoe Miles: 4.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Whew! I guess I'll have to add my skating boots to the shoe count above. 2 hours on the skate skis at a nice clip in perfect, very fast snow! Lots of climbing uphill - what a fantastic workout. This skate skiing is turning out to be the absolutely ideal crosstraining tool for me. Its easy to get a workout, even intervals, and its a whole different muscle workout. Anyone else out there skate ski? |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lack of sleep is really starting to make me run badly. Just easy miles this morning, at an average pace of 9:17. It was a beautiful morning to get out anyway, balmy and clear. Hard to believe, since it is literally dumping snow up on the mountain right now! I couldn't really do the tempo workout that was planned for today (too tired), so I used this run to focus on form. |
| Marathon Shoe Miles: 5.20 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A low heart run. I usually hate these runs, because they are so bloody slow! But, it was snowy and slushy, which slows things down anyway, and I ran with a friend, and it was really beautiful along the trails, so I enjoyed it this morning. an hour and forty minutes, average heart rate of 136. The great thing about these runs is that you don't even feel tired afterwards; I think I'll go up and skate ski a bit more this afternoon! |
| Marathon Shoe Miles: 9.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today; only yoga class and a 45 minute strength workout. Two nights in a row now of decent sleep time, and I am actually feeling GREAT! Can't wait for tomorrow and another snowy run. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.89 | 0.00 | 0.00 | 0.00 | 0.00 | 5.89 |
| Swimming practice this morning, with focus on glide and length in the water. 1 hour of low heart rate running at 11:37 average pace and HR of 135. Trails are still icy and snowy and we still have snow on the ground, with more expected tonight! Unfortunately, it is supposed to turn much warmer tomorrow and wash it all away. DRAT!
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| Marathon Shoe Miles: 5.89 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 2.50 | 0.50 | 0.00 | 9.20 |
| Track workout tonight. First Wednesday night in over two months with no rain, wind, snow or freezing cold. Clear, calm and 45 degrees. Minimal slush on the track! Wow. Warm up with running, strides, and dynamic stretches and drills. 2X800 at interval pace (7:12 and 7:13 mile paces) 3X300 at repitition pace (6:42, 6:40, and 6:39 mile paces) 3X1000 at T pace (7:45, 7:47, and 7:27 mile paces) Cool down and jog back to the car. At home after track: 40 minutes of stretching, foam roller rolling and planks.
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| Mean Green Shoe Miles: 9.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Easy miles and then yoga and swimming. Busy day. |
| Mean Green Shoe Miles: 5.60 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
| Skate ski day! This workout kicked my butt seriously. 2.5 hours on the skis, with kind of an interval workout in there with hill sprints. This is seriously good cross training for runners! Did about 40 minutes of planks and yoga before bed.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.70 | 0.00 | 0.00 | 0.00 | 6.20 |
| Downhill skiing in the am; the snow is not good, so I only lasted 1/2 day. Then an easy run home from the grocery store, which felt so good by mile 4.5 that I did the last bit at marathon pace. Just felt really good today for some reason. |
| Mean Green Shoe Miles: 6.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
| Long run day; I did this whole run at 133 heart rate - really slow! It was excruciating, especially since it is raining so hard here that the trails are literally running like rivers! Ankle deep mud in places and slippery, technical trails in others. A very interesting run. I am getting very tired of rain. |
| Blue Brooks Launch Miles: 13.60 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A teeny weeny run this morning before a day of skiing. |
| Blue Brooks Launch Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.62 | 0.00 | 0.00 | 0.00 | 0.00 | 4.62 |
| Another slow run! These slow runs are getting tedious. Thank goodness track is tomorrow. Followed the run with 1/2 hour of strength and stretching.
I swam this morning, and I think that I saw a tiny bit of progress today; feeling pretty hopeful about swimming at the moment.
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| Mean Green Shoe Miles: 4.62 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 1.50 | 0.75 | 0.00 | 8.75 |
| Nice night for a track workout! Partly clear with no wind, no rain, no snow. A fullish moon and 37 degrees. Kind of perfect! warm up with drills for 3 miles, dynamic stretches, a sprint workout, an easy mile or so, then 1.5 at tempo pace. Then a mile at marathon pace, because I have to remember what that pace is all over again (marathon April 10). Cool down.
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| Mean Green Shoe Miles: 8.75 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.63 | 0.00 | 0.00 | 0.00 | 0.00 | 5.63 |
| Easy run and some downhill skiing. |
| Mean Green Shoe Miles: 5.63 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Skate ski day! I love skate ski day. Snow was a bit warm, but I had actually put the right wax on the skis for a change, so no problem for me. Skated for 2 hours, with 1,018 feet of elevation gain, 11.75 miles. Funny, but it really never seems like that many miles while I am skating. I am always impressed by the mileage. I did easy heart rate training on the flats to warm up, then did a few hill (BIG HILL) climbs, keeping the heart rate in the threshold range. More easy training, and finished with 4X4 minute tempo sprints on the flats. I have figured out how to get some real power out of the skis now, and can really go fast on these sprint bits. Next time, I will measure them separately on Garmin and see just how fast I am going! Enjoy the weekend everyone!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Saucony Treadmill Shoe Miles: 6.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.96 | 5.00 | 0.00 | 0.00 | 0.00 | 11.96 |
| Long run, in and around Whatcom Falls, with some marathon pace bits. It went like this: 30 minutes at easy (133 heart rate easy), 20 minutes at mp, 30 minutes at easy, 10 minutes at mp, 10 minutes at easy, and 20 minutes at marathon pace. I finished with 15 minutes of jogging and drills. It is a truly amazing day here. Somewhere in the 40s, with NO RAIN, and partly cloudy/partly "sunny" skies!
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| Marathon Shoe Miles: 11.96 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A day off from running! Yoga class this morning, and a swim this afternoon. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
| An hour long yoga/stretching/strength session on my own at home this morning. Such a luxury to have a whole hour to do this at home! 1 hour of running at HR 133 in the afternoon. There was sunshine for about 1/2 of a second during this run. I thought I would faint just from the effort of sucking it into my body as quickly as possible.
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| Mean Green Shoe Miles: 5.12 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 1.50 | 5.00 | 8.50 |
| I rode my bike outside today! It was 54 degrees at 4:45 when I left my house. Wow. I went to ride up a hill that my bike club is considering for a sprint race we are putting on. After that, I was going to ride to the track for our track workout, but it was really dark out by 5:30, so I rode back to town on a trail instead of on the road. Even with reflective clothing and flashing lights, I am not so comfortable on the highway in the dark. Changed clothes at the track, and did 9X200m at .51 pace. Actual times were between .39 and .45. Too fast as usual. Then some 30 second hill sprints and cool down. So all the "workout" was hard effort stuff. We did a bunch of push ups, planks, squats, and pull ups in between sets. I really cannot do 25 push ups without a break; I am getting to be a weanie!
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| Bike Shoes Miles: 14.00 | Mean Green Shoe Miles: 3.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.50 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Skate skiiing. 2.5 hours. No hills or intervals, just the equivalent of a long, easy run! Resting up for a 1/2 marathon on Sunday. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Mean Green Shoe Miles: 6.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Race: |
Geoduck Gallop (13.1 Miles) 01:42:40, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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Race day in Olympia! I drove down here on Saturday afternoon because it is 2.5 hours away, and because my son lives here and I wanted to visit with him. The race begins and ends on his campus actually. An interesting 1/2 marathon, because it is a fund raiser for Evergreen College's XC team, and also a qualifying run for many college athletes trying to get to nationals. So, I had to adjust my thinking about where I would be in the pack overall! Quite a ways further back. Anyway, my goal was not to "race", but to run the whole thing at my marathon pace. This is a great exercise for me, since I have NEVER paced a 1/2 well in my whole life. I go out fast (not just a little fast, but WAY to fast), and manage to finish well usually anyway. I have never had the experience of starting out at an appropriate pace and having fuel to burn at the end. Until today! Pace is supposed to be 8:25 and the first 8 miles were average of 8:19, with the first three at 8:22! Wow. I expected the beginning to be difficult, but I didn't expect to be "holding back" so much during the middle of the race. Maintaining this pace was challenging every mile. Course was beautiful, rural roads in and around the Evergreen Campus, with some rolling hills and one big dip into a ravine and up the other side. Course support was minimal, but adequate. I actually managed to consume 5 shot blocks and three tiny cups of water during the run, also a first for me. At the beginning of the ninth mile, my watch stopped, because apparently the lap counter was full!?!?!? I still felt fantastic. My mantra "Just relax and enjoy the ride" was still workin' for me, and I was truly relaxed and enjoying exactly where I was. So, without the watch, I had no choice but to try to hold the same pace I had managed thus far. I felt like I was doing that. Miles 10-12 were an out and back, with the last water at mile 11, and a turn around. Mile 12 started a rather short, steep uphill climb, which I pushed up, still feeling very strong. By the middle of mile 12, I started looking around for where we were to finish, but the flaggers were pointing us in a different direction. So, always a wise decision I think, I followed their direction. I kicked as hard as I could the last 600m, and was met by my son and his friend. I drank my coconut water, then jogged back to find my friend who was about a mile back when I found her, struggling just a bit. Jogged her in and then checked my time. I was in shock! 1:42! I don't know what happened in those last few miles, but this is NOT a 8:25 pace. I think its more like just under 8:00. Anyway, I'm happy about the PR and how freakin' strong I felt. I really feel like I could have gone faster! I am not at all tired today (posting this Monday). Went for a swim this morning and will jog this afternoon. WhooHoo!
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| Blue Kinvaras Miles: 16.10 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off of running, resting up. I went for a swim in the morning, and did some gentle yoga in the evening. No muscle tiredness at all from yesterday's race. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.51 | 22.80 | 9.45 | 3.25 | 44.50 | 207.51 |
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| Mean Green Shoe Miles: 83.66 | Marathon Shoe Miles: 40.45 | Blue Brooks Launch Miles: 16.60 | Saucony Treadmill Shoe Miles: 6.20 | Bike Shoes Miles: 14.00 | Blue Kinvaras Miles: 16.10 |
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| Night Sleep Time: 218.00 | Nap Time: 0.50 | Total Sleep Time: 218.50 | |
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