Auntie Em Goes Running

Valentines Day Dash

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200920102011
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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Shoes Lifetime Miles: 2225.45
Pearl Izumi Trail Shoe Lifetime Miles: 139.33
Marathon Shoe Lifetime Miles: 244.33
Blue Brooks Launch Lifetime Miles: 223.68
Mean Green Shoe Lifetime Miles: 318.72
Blue Kinvaras Lifetime Miles: 207.12
Brooks Defyance Lifetime Miles: 361.34
New Kinvara Lifetime Miles: 275.90
Hattoris Lifetime Miles: 41.29
Addidas Lifetime Miles: 168.97
Nike Vortex Shoe Lifetime Miles: 64.50
Orange Newton Lifetime Miles: 36.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
124.703.003.508.9368.50208.63
Marathon Shoe Miles: 5.53Brooks Defyance Miles: 121.85Bike Shoes Miles: 16.97Blue Kinvaras Miles: 6.50Blue Brooks Launch Miles: 6.25
Night Sleep Time: 202.00Nap Time: 0.00Total Sleep Time: 202.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Grrrr, still no running!  I don't even feel tired from the race, and I would LOVE to run today.  More recovery.  So, I'm roller skate skiing!  These roller skis are trainers for snow skate skis, and I use them on paved roads and trails.  They are actually super fun; I can go fast and its just like skiing - almost!  I went for an hour and forty minutes.  

This morning, I did a strength workout on my TRX trainer in the basement.  This is another really fun toy!  Core workouts, lots of arm and shoulder work, as well as stability.  This is the first time I've been able to use it; my husband installed it while I was racing this weekend.  

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.530.000.000.000.005.53

30 degrees this morning; very cold for these parts!  No rain though.  Early run up Interurban Trail then straight on to yoga class.  My shoulder (pectoral muscle to be exact) is slightly torn and bruised, as well as a skinned knee and hip from my skating accident yesterday, so yoga was both painful and good.  Had to back off on some poses due to the bruised pectoral muscle.  I have black tape on the shoulder and large band aids on the knee and hip.  Kind of a mess.

Marathon Shoe Miles: 5.53
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Yoga class this morning.  I waited as long as possible in the day to do my run, since I don't like to run after yoga, and I was far too lazy this morning to run at 5am.  

five easy miles Northshore trail with hubby.  

Brooks Defyance Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.002.250.008.25

Track workout this morning.  It is 44 degrees, very windy, not raining at the moment.  It rained so hard and howled so hard last night that I was dreading the workout, but the rain stopped just in time.  All I had was wind.  

Warm up on the track, a mile and a half or so, and then some dynamic warm ups and running specific drills.

4X600 at 6:40 mile pace (2:30 per 600).  Mine were 2:29, 2:30, 2:30, and 2:29.  6X200 also at 6:40 mile pace (.51 per 200).  Mine were .46, .51, .52, .51, .50, .50.

A nice cool down jog on the trails near the track, then home for 45 minutes on the TRX.

Brooks Defyance Miles: 8.25
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.120.000.000.000.0011.12

Low heart rate run.  1 hour 59 minutes of low heart rate running.  10:54/mile.

Brooks Defyance Miles: 11.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Yuk!  I have a cold (check out the NINE hours of sleep!)  On top of that, its grey and raining, even on the mountain where it should be snowing.  I went for a "recovery" skate ski in the rain anyway.  Felt great to be out of doors working out anyway.  When its grey like this and wet for months on end, I keep having to remind myself that I DO live in a place where I can actually get OUTDOORS 365 days a year and workout.  It is NEVER prohibitively cold or hot and there are trails, mountains and lakes everywhere.  I am LUCKY!  Still it is grey and depressing.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.003.500.000.008.70

A tempo run.  Actually partially sunny skies and about 50.  Shorts weather for sure!  

So, why is that a tempo run is so hard.  I have just run a half marathon at faster than this 7:50 pace, so why is it so hard to do it for 25 minutes in the middle of a training run?  Just askin'.  

The run kicked my butt, so I met my running group this evening and did a walk with the pregnant lady, then joined everyone for dinner afterwards.  I really didn't need two runs today anyway.  


Brooks Defyance Miles: 8.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Yoga this morning, then some extra strength training with TRX, then an OUTDOOR bike ride!  Almost got blown off of my bike by the wind, but it was sunny and delicious!  Easy ride, 16.97 miles.

Bike Shoes Miles: 16.97
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.990.000.000.000.0012.99

Long, easy run.  Averaged 11 min miles.  Some road, some technical trail, some sunshine, some frozen ground.  That is a chunk out of my Wednesday morning.

Brooks Defyance Miles: 12.99
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today.  Yoga class followed by a swim!  Haven't been in the pool for 10 days, slacking off here.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.620.000.000.500.005.12

An early morning run, just some easy miles with fartleks thrown in the middle to keep my speed muscles awake.  I have a 5K in Seattle tomorrow.

Brooks Defyance Miles: 5.12
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(2)
Race: Valentines Day Dash (3.1 Miles) 00:24:14, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.506.0012.50

5K race in Seattle this morning.  It was HOWLING wind in Bellingham all night, and was still howling when I left for Seattle at 6am.  By race time, though, it was calm at Greenlake Park, clear skies, and 51 degrees!  Oh my, all I brought was 39 degree clothes.  That was my first mistake.  I figured that I would just be really warm for about 20 minutes and then it would be over.  But really, I was WAY to warm and don't think I ran my best because of it.  Finish time was 23:21, not my best for sure.  But a really fun race nonetheless.  

As soon as the race was over, the wind began to howl in Seattle, and they had to quickly take down tents and displays as things were blown all around the park.  The rain started, and my friend Aeron and I did not even wait for awards, just hopped in the car and headed up to Steven's Pass, about 2 hours away for an afternoon of skate skiing.

We left without eating or getting any post race coffee, so we stopped in a small town about an hour away, Monroe, at a the first roadside espresso stand we saw.  It was called Cowgirls Espresso.  I pulled into the drive up lane, and was kinda surprised to see the barista dressed in her underwear.  Nice underwear, but still.  I asked her if she always made drinks in her underwear and she said she does; all the baristas there do.  I thought it was terribly funny, but my friend thought it was terrible.  The coffee was not very good either!  

Skate skiing was nice at Stevens.  I took a lesson for one hour and got a few pointers to work on.  The instructor called me "advanced", and I told him that I learned everything I know from u tube.  He was impressed ; )

After skating, the long drive back to Bellingham, arriving at 7pm, dropped Aeron off, then stopped by my house, collected my cats, and headed up to our Glacier cabin, 45 minutes away.  I got there just in time for dinner, which was great, because all I ate all day was apples, nut bars, and the terrible Cowgirl coffee.  The not so great part was that my husband had invited 10 people for dinner, and I showed up in my multi sport attire and very tired, so I am sure I was not such great company.

Fun day!  Another 5K soon to work on my 21:30 goal time.

Edit:  24:14 finish time official.





Blue Kinvaras Miles: 6.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

No running on a powder day!  10 inches of new snow and people on the mountain are so hungry for it its crazy!  Spent the whole morning backcountry hiking and skiing with my husband, my two "kids", and another couple and their son.  How awesome to have raised two children who can break a trail through deep powder for the aged parents!  Super fun day with the family, snagging fresh powder lines.

After lunch, I began to feel that my quads were starting to feel all of yesterday's efforts and the hiking in the morning.  But, I was in snow, so I switched out to skate skiing gear and practiced some of the techniques that I learned yesterday in my lesson for a couple of hours.  I really feel that I am getting a whole lot better at this skating thing.

I am considering getting a rifle and becoming a biathlete.  Doesn't that sound FUN?  You just ski 5K or so, shoot at targets, then ski another 5K, shoot some more, repeat until they tell you its over.  The really challenging part is dropping your heart rate quickly so you can shoot straight.  There is a summer training camp in the mountains here where you run and shoot.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.160.000.000.000.004.16

Easy run.

Yoga.

Swim.

 


Brooks Defyance Miles: 4.16
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.680.0010.18

Track workout.  4X5 minute 5K pace intervals.  I didn't have to do this on the track, but I thought it would be easier to get the right pace.  

 

PM - an easy five miles before class tonight, on trails in the dark!  

 

Brooks Defyance Miles: 10.18
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Up in Whistler, BC today, skate skiing.  Two hours and thirty minutes of skating, to be more or less exact!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Longer skating workout today, with 90 minutes of tempo skating.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.720.000.000.009.0013.72

Back from my skiing trip to Whistler, BC!  No alpine skiing, just skate skiing, and some running.  We had perfect snow conditions, and the trails were perfectly groomed for skating.  I am so impressed with the whole area for nordic skiing!  There is a trail system right in Whistler Village, circling a lake and using woods and part of a golf course.  Must be at least 60k of trails.  Groomed for both classic and skate skiing.  I explored this area the first day, and skated for 2.5 hours.

The second day I traveled about 20 miles south of Whistler and went to the Calaghan Valley, where the 2010 Olympic nordic, biathlon and ski jumping events took place.  What an absolutely beautiful place!  So nice to see it available to the community here after the Olympics.  They've maintained the area as an incredible nordic ski area, with probably 100k of trails at all skill levels.  I skated a "workout" here, warming up for 40 minutes at a low heart rate, then tranisitioning into a 90 minute "tempo" skating session at tempo heart rate, and then finishing with a 50 minute cool down.  My body really felt tired, as if I'd just had an incredible workout, but without ANY muscle soreness or any of the after running feelings.  I felt that I didn't even need to stretch!  

Last day (today) was spent back at the town trails at Lost Lake, skating 2 hours and 15 minutes at easy heart rate, immediately followed by one hour of running.  The transition to running gear took me 15 minutes, very awkward.  The the muscle transition was easy, nothing like switching from bike to run.  Running was very slow, very icy roads, and no yak trax!

Glad to be home, but I will have to visit this winter playground again for more skating soon!  Have a great weekend everyone!

Brooks Defyance Miles: 4.72
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Off!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.260.000.000.000.0013.26

24 degrees, sunny, clear and DRY!  It doesn't get any better than this.  2.5 hours in and around beautiful Whatcom Falls.  SLOOWWW.

Off to the mountain now to enjoy an afternoon of euro style skiing (groomed runs) and some sunshine with the family.

Brooks Defyance Miles: 13.26
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.990.000.000.000.004.99

Yoga class and an easy run.  Strength workout tonight, if I get all my work done.

Brooks Defyance Miles: 4.99
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.000.000.000.006.25

Early morning yoga, too early to run first, so I had to wait until about 4pm to go running.   Worked all day in my basement studio, with no windows, and I think this really made me tired.  I am not used to getting NO daylight for so long.  If I am to use the basement more, I really need to get a window put in there!

The run was a 50 minute workout with 3 miles at marathon pace in the middle.   

Blue Brooks Launch Miles: 6.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.730.000.000.000.0013.73

We were supposed to get snow during the night, but, as usual, we didn't.  I was looking forward to this morning's early long run in the snow.  I started at 6:30, finished at 9:00, and went straight to yoga.  I wasn't sure if this was a great idea, to go straight to yoga, but it worked out OK.  I had absolutely no power left in my legs and was unable to jump up into handstand, but other than that, it was sort of reviving to do yoga right after a long run.  The class is supposed to be 1.5 hours, but she kept us an extra 20 minutes!  

I am good and tired right now. 

Brooks Defyance Miles: 13.73
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Day off.  Jogged with hubby.

Brooks Defyance Miles: 3.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

two hours and 15 minutes on the skate skis.  I was supposed to do a race prep run today for my 5K tomorrow, but I screwed up and didn't sign up for my race tomorrow, so I don't get to run it.  I guess I thought there would be day of race registration.  I am disappointed, since I really have not met my 5K goal this winter, and I wanted one more chance to do it. 

Skiing was fun, though!  We have snow back locally, and its cold and sunny here - just perfect for me.   I did sort of an interval workout on the skis, and went until I could hardly walk.

 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.690.000.000.000.0011.69

2 hours.  Very cold with some snow flurries.  Northshore Drive, Whatcom Falls, through downtown to the waterfront, into Fairhaven to breakfast.  

Brooks Defyance Miles: 11.69
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Zero running miles.  It was a rare powder day at Mt. Baker today, snowing hard all day long, and exceptional dry, light powder.  Dry light powder may not seem like anything special to all you Utah folks, but for us it is truly unusual.  Enjoyed the day with my family, hiking and skiing backcountry lines all day!

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.640.000.000.000.004.64

Easy 40 minutes along the waterfront before yoga.  

Brooks Defyance Miles: 4.64
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
124.703.003.508.9368.50208.63
Marathon Shoe Miles: 5.53Brooks Defyance Miles: 121.85Bike Shoes Miles: 16.97Blue Kinvaras Miles: 6.50Blue Brooks Launch Miles: 6.25
Night Sleep Time: 202.00Nap Time: 0.00Total Sleep Time: 202.00
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