Auntie Em Goes Running

Waterfront 15K

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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.

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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
146.6340.9320.533.2528.50239.84
Blue Brooks Launch Miles: 117.44Saucony Treadmill Shoe Miles: 11.96Bike Shoes Miles: 49.80Saucony Miles: 4.56Brooks ST Something Miles: 19.11Pearl Izumi Trail Shoe Miles: 2.00Marathon Shoe Miles: 10.50Nike LunarFly Miles: 44.77
Night Sleep Time: 197.50Nap Time: 1.00Total Sleep Time: 198.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.080.003.930.000.0013.01

Still cold here this morning, but the rain is gone.  The winds yesterday brought down some big trees on my trails and I had to actually climb through one to go on this morning.  I was doing my tempo bit, so I stopped my watch to climb through the wreckage, then continued.

Tempo run felt good this morning.  30 minutes at 7:38.

Warm up and cool down. 

I have a second run this afternoon; it is 45 minutes at easy pace, so I'm just going to call it 4.5 miles right now. 

Blue Brooks Launch Miles: 13.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

Yoga in the morning and then 6.2 easy hill miles on my favorite mountain trail.  Feels good to be able to run up and down steadily for an hour and not even breath hard.  Mental note:  this is what fitness feels like.

Saucony Treadmill Shoe Miles: 6.20
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

No running on the schedule today.  Swimming practice - I am such a spaz at swimming, truly.  But I tried.  I do like the water, and I even like the chlorinated pool.  Just not great at the actual swimming thing.

Bike ride in the sun, easy effort, one and a quarter hours.  


Bike Shoes Miles: 17.40
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.396.000.000.000.0019.39

Long run today!  Slow and easy start, 70 minutes at AP 9:10.  MP bit averaged 8:03.  Finished off with easy AP of 8:46.  I went a little too fast on the MP section and the finishing easy part.  I don't know why, but my pace gets faster as I get tireder.  And I am tired.  I am not a distance person like so many of you.  But I am getting better at it!  This run went well I think.

Off to the mountains for the remainder of the three day weekend, going to enjoy some lounging by the pool, hikes, picking huckleberries, bike riding. good food and running!

Happy holiday everyone! 

 

Blue Brooks Launch Miles: 19.39
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off!  No running, biking, hiking, swimming or yoga.  Lots of eating and catching up on TV episodes (Bones), and knitting.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.620.000.000.750.0010.37

Two runs today.  The first run was in the woods up at our mountain cabin, really slow, due to technical nature of the trails.  Total mileage was 4.06, plus some strides at the end.  

Back home in Bellingham for the second run, which totaled 5.31, plus some strides at the end.   Both runs were 45 minutes and both runs were grey and wet.

Saucony Miles: 4.56Blue Brooks Launch Miles: 5.81
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.760.000.000.000.005.76

Cold and grey.  I ran easy miles fast enough to keep warm, which meant pushing the pace a bit, because easy miles sometimes don't keep you warm enough.  No car today, so I had to run to get my haircut!

 


Saucony Treadmill Shoe Miles: 5.76
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.213.003.000.000.0015.21

So, this morning I did the track workout that I forgot to do yesterday.  I read the schedule wrong because we had a weird holiday weekend in there, and I thought Tuesday was Monday.  So Tuesday, yesterday, which I thought was Monday, I did an easy hour run.  Then last night, I discovered that my Monday was really Tuesday, and I should have done a track workout with mile repeats.  I wanted to do the Tuesday work on today, Wednesday, early in the am.  Problem is, it is now dark in the early am, and I couldn't find the headlamp.  So I waited until 6:30, went to the track, did the warm up on the track, where seeing well was not very important, then did the mile repeats.  It still felt like Tuesday, in a way, so I'll probably do an easy run this evening as well.

I was supposed to alternate between miles at MP and tempo pace, with 1 minute RI in between.  It was pretty challenging, since after the first tempo mile, it is super hard to fall back into a proper marathon pace.  I did get two of the MP ones right on, though.  MP miles were 8:13, 8:09 (too fast!), and 8:14.  Tempo miles were all excellent:  7:38, 7:36, 7:38.  I loved this workout, because I love the track and have not had many track workouts lately.  I love when you get a workout, look at it and get sort of freaked out by how hard it looks, then you just chip away at it, and before you know it you are done, and it was hard, but good hard.  

PM run:  SOOO hard to keep slow on this one!  I hate when that happens.  Why, when I should be tired, are my legs so fired up.  Anyway, AP was 8:53, which is just a little bit faster than easy, but this took superhuman effort.


Brooks ST Something Miles: 15.21
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.810.000.000.000.005.81

Easy miles in the dark with a headlamp.  First light assisted run of the season, sigh... 

Splits:  9:40, 9:23, 9:01, 9:15, 9:12, 8:46.  AP 9:14.  Perfect!

No more running today, resting.

Blue Brooks Launch Miles: 5.81
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.001.500.004.90

Mini track workout!  WU, drills, strides, then 4X600 at 2:37 per 600.  This is an annoying speed.  Its not all out fast, just pretty fast.  When I do 200s at this pace, I always mess up and go too fast.  First two 600s were 2:22 and 2:25, seriously too fast.  I finally got it on the last two!!! They were 2:35 and 2:36.  Maybe if I kept going, I'd hit 2:37!  

Enjoy your weekend blogger buddies.  

Brooks ST Something Miles: 3.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Waterfront 15K (9.3 Miles) 01:14:13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.509.340.000.000.0011.84

OK, I've never done a 15K before!  Really a race for pacing practice for me.  And at a pace that I have never in my life run before!  AP for the whole 9.3 miles was 7:57.  I was trying for 7:45, so not so great there, but not so bad either.  I am very happy that I was able to control speed and stay on (or below) pace for most of it.  I definitely didn't go out too fast.

Last week's training left me a bit tired, and next week will be more intense, so I didn't finish the race with an hour of easy running as planned.  I'll ride the bike tomorrow, jog a bit, and get ready for the largest volume training week next week!

Blue Brooks Launch Miles: 11.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Up at the mountain this morning to help with the climb 542 bike race.  24.5 miles up the mountain up from 1000 feet above sea level to about 6000 feet.  I love to ride this one, but this year I would have bailed!  It was 50 degrees and cold rain at the bottom, where I was working, and hail and colder at the top.  Many brave souls did it, though!   Yuk.

I managed 2 easy miles before admitting that the cold that started yesterday after my race has really kicked in and I am a sick puppy!  Hope to pull it out in time for tomorrow's track workout. 

 

Pearl Izumi Trail Shoe Miles: 2.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Still sick; was going to try the track workout today, but just did a warm up and came home.  Wish I could sleep more.

Blue Brooks Launch Miles: 3.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.254.004.000.500.0011.75

Not sick anymore!  Felt great this morning, mostly because of two full nights of sleep, so I went to the track to do yesterday's workout.  I gave myself some mental "slack", so that if I didn't truly feel well enough, I didn't have to complete the workout, but I was FINE.  It was supposed to be wu, strides, then 8X1600, alternating between marathon and tempo pace on the miles.  Then cd.  MP is 8:15; tempo is 7:38.

MP#1:  8:15

Tempo#1:  7:27

MP#2: 8:13

Tempo#2: 7:38

MP#3: 8:12

Tempo#3: 7:33

Tempo#4: 7:34  (I accidentally did two tempo miles in a row - SPAZ!)

MP#4:  8:05

Cooled down on the track with alternate 400m jogging and drills.

This workout was hard and painful, but possible. 

 

Blue Brooks Launch Miles: 11.75
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Three full nights of sleep now!  Wow, what a difference it makes.  Just easy miles today, and a busy day.  Have a good one, everyone!

Marathon Shoe Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.630.004.000.000.009.63

Tempo run in the cool mist, almost rain.  Kinda nice, and not cold at all; it felt like close to 60 degrees, but with a steady almost rain wetness in the air.  

I started out tired this morning; I think that I pushed a bit too hard on the second run yesterday, and made it almost a tempo effort, so I really may not have been ready for a tempo effort this morning.

4 miles at tempo (7:41), just over 30 minutes.  The 2.63 cool down jog back home was so hard that I only got through it by imagining that it was the last two miles of the marathon and kept running. I am super tired now. 

 

Blue Brooks Launch Miles: 9.63
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.600.000.000.005.008.60

30 minutes easy running; 60 minutes easy biking.  Long run tomorrow!

Bike Shoes Miles: 16.20Blue Brooks Launch Miles: 3.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.006.000.000.000.0021.00

Long run.  AP for the whole 21 miles was 9:08.  Splits:

 9:54, 9:18, 9:31, 9:17, 9:05, 8:55, 8:55, 8:49, 8:42, 8:43, 7:58, 7:55(these last two were an overly ambitious MP effort), 8:47, 8:54, 8:54, 8:32, 8:53, 10:27, 10:17, 9:27, 8:54. 

I guess it went OK; I am glad it is over.  It has been a challenging training week; not my highest mileage, since tomorrow's 1.25 hour easy run will be factored into my weekly total, but definitely a very challenging week for intensity.  After tomorrow's semi long run, I will do some tapering.

A question for you experienced marathoners out there:  what do you eat in the morning before?  I eat nothing, but I'm coming to the conclusion that I might need to - any suggestions?

 

 

Blue Brooks Launch Miles: 21.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.600.000.004.60

This run was supposed to be an hour.  But my partner, Arlane, and I both ran long yesterday, and she wanted four miles, so we went a little over four and called it.  Splits were 10:33, 9:37, 10:14, 8:48, and the last .6 in 7:49.  Did an all out up hill sprint the last 50 meters, since that is what happens in the end of the Chicago marathon.  It is flat for 25.5 miles, then an uphill ramp and a downhill finish.

 

Blue Brooks Launch Miles: 4.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off!  Scheduled day off, that is.  I don't see the sense in it, but my trainer thinks otherwise, and I am trying to trust the plan.  I drove my son back to school in Olympia (a 2 1/2 hour drive).  I hung out with all his roommates for awhile, and we had a pull up competition in their new kitchen.  I could only do four, so I lost.  NOTE TO SELF:  work on arm strength after the marathon!  I took Peter to Costco to stock up on food and then drove home.  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I slept well, but this is supposed to be ANOTHER scheduled day off!  Two in a row.  I am pretty sure that I will not survive this one, and will probably be a weeping, depressed puddle on the kitchen floor by 3 pm.  Not very attractive, but I'll try to be wearing something good.  I do have a lot of work to do, and a massage scheduled so that will help, but, really, WHY IS THIS NECESSARY?

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.003.000.000.009.00

Track workout.  Once again, 6X1600s, alternating between marathon and tempo paces.

 8:00, 7:36, 8:10, 7:36, 8:13, 7:36

I got the Nike LunarFly shoe for my marathon.  I love the Brooks Launch, but my right big toe joint is slightly unhappy these days, and I felt I needed something with a speck more support underfoot.  This is my first run in the Nikes, and they seem great!  Worth noting, though, that they are the ugliest shoe I've ever owned.

I keep trying to take off some of my retired shoes, but can't seem to get them to disappear!  Anyone know how to do that? 


Nike LunarFly Miles: 9.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.730.000.000.000.008.73

Did the morning run, and I'm on the way to yoga!  I'll post later about the afternoon run, since I'm not sure yet what it is supposed to be.

In between, I've got a truckload of applesauce to make.  I have to share my apple trees with the deer, but I still have an awful lot of them.  They make great sauce and pie, but how many apple pies can a person eat?

am run:  5.63 easy

pm run: 3.10 easy plus strides


Nike LunarFly Miles: 8.73
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Easy hour on the bike.

Bike Shoes Miles: 16.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.007.590.000.000.0013.59

About an hour at easy and about an hour at marathon pace.  This was a really beautiful run; I was up in Vancouver, BC, so I ran along the seawall trail around Stanley Park, all the way out and turned around when half of my time was up.  It was fresh, with a balmy wind. I know exactly one person in Vancouver, and I saw her as I was running back!  How weird is that.  

10:33, 9:53, 8:56, 8:45, 9:01, 8:51, 8:21 (.59), 8:13, 8:15, 8:19 (stopped here and had some gu and spoke sternly to myself about slowing it down), 8:21, 8:23, 8:07 (don't know WHAT happened here), 8:21.


Nike LunarFly Miles: 13.59
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

6.2 easy miles today.  I jumped in the last bit of the Bellingham Bay marathon and ran with a friend from my group; she is just over three months pregnant, and it was baby's first marathon, so a group of us had a great time singing songs all the way in.  She was awesome.

Even though these were "easy" miles, they were rather hard for me.  Have you ever tried to run a full minute slower than your "easy" pace?  It really hurts! 

I spent some time at the finish line celebrations, watched many of my friends receive awards, came home and took a NAP!  This is indeed a rare experience.  The day got me completely pumped up for Chicago!  Two weeks to go!


 

Nike LunarFly Miles: 6.20
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

An indoor bike workout today - kind of a tempo interval thing.  25 minute warm up at easy, then 5X4 minute tempo intervals with 1 minute RI, followed by 15 minute cool down.  It took the edge off of the energy anyway.

Got a yoga class in the afternoon.  

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.252.002.000.000.007.25

Little track workout this morning.  4X1600, alternating between marathon and tempo paces.  Marathon pace target is 8:25; tempo target is 7:50.  Miles were 8:22, 7:46, 8:20, and 7:46.  Tapering is making me slower by the second.  Whoo hoo.

Girls on the Run starts this afternoon!  I'm looking forward to coaching the girls again.  I have a different school this time; so close to my house that I can ride my bike over there.

Nike LunarFly Miles: 7.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

90 minutes on the bike, easy riding.  Wish I got to run today; it is beautiful running weather, 62 and sunny, perfection!  Oh well, nice biking weather too I guess.  

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.500.007.70

Started the morning with an early yoga class. 

PM - Running for one hour, plus 6X strides.  Whoo Hoo!  Great run, sunshiney and warm, little breeze.  I am trying out my new CWX shorts today, too; they are really nice so far.  They have this stiffer fabric up the sides to support IT bands.  That might be kinda nice in the long haul.  

GOTR coaching immediately after the run; they are full of questions about the marathon.

Blue Brooks Launch Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
146.6340.9320.533.2528.50239.84
Blue Brooks Launch Miles: 117.44Saucony Treadmill Shoe Miles: 11.96Bike Shoes Miles: 49.80Saucony Miles: 4.56Brooks ST Something Miles: 19.11Pearl Izumi Trail Shoe Miles: 2.00Marathon Shoe Miles: 10.50Nike LunarFly Miles: 44.77
Night Sleep Time: 197.50Nap Time: 1.00Total Sleep Time: 198.50
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