Auntie Em Goes Running

Week starting Jan 03, 2010

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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
41.576.943.001.139.0061.64
Saucony Treadmill Shoe Miles: 20.94Vroom Shoes Miles: 7.43NB Orange Shoes Miles: 4.50New Blue Saucony Miles: 9.77
Night Sleep Time: 49.00Nap Time: 0.00Total Sleep Time: 49.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.005.000.000.000.0011.00

No rain today; planned a trail run with friends for 8:30.  Haven't run this far for a long time, and I've run so many pool and X training miles lately, I never know exactly what to expect from a real run.  I felt tired from the start, had a pretty healthy second wind in the middle (miles 4-8), and pushed hard the last few even though I was tired.  Last mile or so is the long steady hill which I always dread but always do great on.  I played a game with my friend Aeron about passing people.  We developed a funny counting system and picked off everyone in front of us.  It helped me get through the last bit.  

I feel happy about pushing a bit on this run even though I was inexplicably tired.  And, even better, my knee feels like its old self today!  Still not sure how I can be ready to race on the 16th, but I'll just take it day to day.

Average pace 9:10, eleven miles. 

Saucony Treadmill Shoe Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Five pool miles this morning; only had time for a 50 minute workout, then spent the rest of the day in the car.  It has been dark and rainy all day, and I just want to fall asleep until spring.  I will get up for track workout tomorrow though.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.001.139.0016.43

1.5 hours on the bike this morning, easy effort.  I did it indoors because it looks like rain, and I didn't want to gear up for that.  And because I'm lazy.

Track workout tonight, 5X200 hill reps, plus 4X200 flat reps.  EXACTLY .52 on the 200m.  Why is it so important to be EXACTLY on pace?  I will report my success with this later. 

OK, success with the pace:  Hills (5X200):  .55, .54, .54, .50, .52.  Pretty good.  Flats (4X200):  .42, .45, .46, .48.  This was very, very hard, after just doing the hills.  I just could not hit the same pace.  Disappointing, but it was fun trying.  I really love these types of workouts.   

Vroom Shoes Miles: 7.43
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Yoga this morning!  Finally found a teacher I like.  Good class.

Had to go immediately to the pool and do the easy miles for the day.  Knee too sore to run on trails today.  Tried to keep to an easy effort, but, honestly running in the pool is so boring I have to mix it up a little with some harder efforts thrown in.  But I'll call it easy. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.001.000.000.009.50

Terrible workout this morning!  Yoga first (which was not terrible), then I planned to hit the trail right from there, since the trail near the yoga studio is relatively flat and therefore appropriate for the 4X4 minute threshold intervals I was supposed to do.  A few things went wrong with this run:

  1.  No fuel.  Yoga starts at 7, ends at 8:30.  No breakfast, and I should have had a gel or something before I ran.  I'd been up since 4:30, and didn't have anything left by 8:30.

2.  Not enough warm clothes.  Its a rare morning here where I actually needed long tights, gloves, AND an ear warmer.  32 degrees!  That's colder than I'm used to.  I neglected to wear full length tights and didn't bring anything for my head, so I was cold.

3.   I was able to hold my perfect form through warm up and through 2 intervals.  Then my right leg/hip package seemed to just sort of fall out of alignment, and it was harder to just lift the leg from the hip with each stride.  FRUSTRATING!  I feel that this is what results in knee pain eventually, so I decided to stop after the two intervals and cool down back to my car.

4.  Upon examining my Garmin, I found that I wasn't even holding the correct pace!  My threshold pace is 8:14, and my intervals were 7:31 and 7:44.  EVEN MORE FRUSTRATING!   

This whole experience did not even feel like a run.  I mean, I don't even feel like I got any exercise at all.  I'll be back when I have something nice to say.

PM Update:  Nice 5 easy miles in the park in the dark with friends and new shoes.  Better now. 

 

NB Orange Shoes Miles: 4.50New Blue Saucony Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.770.000.000.000.004.77

Unruffled by wind

The lake perfectly mirrors

A whole universe.

 

 The assignment today was 45 minutes at easy pace.  My knee was at about 80%, but I decided to run outdoors anyway because it has been so long since I got two days in a row outside, and I was absolutely committed to keeping my form perfect so my knee would not hurt.  I ran 4.77 miles, splits 9:23, 9:09, 9:56, 9:28, and 9:36.  That's perfect pace, and without looking at Garmin.  And, even better, my form was perfect the whole way, which takes a lot of mental concentration with my advanced level of ADD.  I did some of the assigned warm up exercises, and some of the assigned drills in the parking lot before and after the run.  

My knee is certainly no worse and possibly better after this run.   

Does anyone know why I can't seem to put a new blog picture up?  I have a new one, but can't seem to make it stick. 

New Blue Saucony Miles: 4.77
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.942.000.000.009.94

The world is still night

Out of the darkness, a light!

Running buddy's here

Kind of lame haiku today, but I'll get better.  This morning's running assignment was 90 minutes or 10 miles, first 75 minutes at EZ pace and last 15 at threshold pace.  Garmin pace information was not working so well, so we ran it by feel, and screwed it up a bit.  We were aiming for 9-9:15 EZ pace and 8:14 threshold.

Overall, too fast, splits of 8:59, 8:38, 9:16, 9:43, 8:35, 8:52, 8:59, 9:19, 8:08, 8:06.  Still, a great run, last two miles felt hard!  I felt great after, and went to work at a local race.  Saw some other people running and having fun.  

HERE'S the funny part:  I washed all my running shoes and in doing so removed all their insides.  This morning, I just shoved a pair on my feet and ran.  My form felt very good on this run and no knee pain in spite of three days running outdoors (a total of four runs).  About an hour after my run, I slipped my shoes off, and noticed that I ran without replacing the insides of my shoes - and I didn't even notice!  A blonde moment for sure. 

Signed up for the Chuckanut 50K this morning too!  Registration opened at 8am and it fills up FAST.  So I timed my run to be done by 7:30 and sitting with friend in front of computer by 8am, sharp.  We're both in!  Excited. 

 

Saucony Treadmill Shoe Miles: 9.94
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.576.943.001.139.0061.64
Saucony Treadmill Shoe Miles: 20.94Vroom Shoes Miles: 7.43NB Orange Shoes Miles: 4.50New Blue Saucony Miles: 9.77
Night Sleep Time: 49.00Nap Time: 0.00Total Sleep Time: 49.00
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