| Location: MA,USA Member Since: Jul 06, 2009 Gender: Female Goal Type: Local Elite Running Accomplishments:
5 miles: 30 min 7/4/09 Hartford Half Marathon: 1:24:34 11/10/2009
Short-Term Running Goals: run a 5 min mile Break 30 min for 5 miles
New Goal: Break 27 minutes for a 5 mile
break 20 min for 5K run 1:30 half marathon New Goal: run a 1:20 half marathon
run sub 3 hour marathon
Long-Term Running Goals: same as above plus stay healthy and happy Personal: college student |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics 1130 Lifetime Miles: | 151.90 | | Asics 1140 Lifetime Miles: | 211.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 219.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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2 mile warmup. 4 mile tempo run at 6:53 min/mile, 1 mile cooldown.
ankle exercises, lifting: butt lifts, scapula pushups, t raises, shoulder raises, plank series, ball work, tricep pushups, pushups against ball, spiderman pushups, wall squat, suitcase crunch, leg circles, banch dips, take your marks, shoulder raises, 1 leg squats, hamstring bent over row, lunges 3x8, step ups, side step ups, roll out |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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2 mile warm up, 2 miles at 6:55, 1 mile cooldown total: 45
5 minute jump rope, plank, pushups
ankle exercises are as follows. I did not get them from a website, but I used to be a ballet dancer on pointe and these are three of the exercise ballet dancers use to strengthen their feet for pointe shoes.
-trace the alphabet with your foot
-turn your arches.the soles of your foot toward each other and away from each other
-point foot, then slowly uncurl foot and toes so end up with foot flexed and then reverse so slowly curl foot and toes into a poitned position (kinda like picking up a marble with your foot)
-let me know if any of the descriptions dont make sense |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Lifting: shoulder raises, t raises, ball squat, take your mark, pike pushups, leg circles, plank, ball work, suitcase crunch, spiderman pushups, triceps pushups, butt lifts, hanstring curls, 1 leg squats, ankle exercises, emil leg set, lunges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| 16 miles in 2 hours. Felt great, one of the best long runs i have been on! pace was 7:35 minute mile. Plank, pushups and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| ankle exercises, lifting: lunge set 3x8, emil leg set, 1 leg squats, hamstring pulldowns, ball work, plank set, butt lifts, t raises, shoulder raises, superman pushups, plank ups, tricep pushups, suitcase crunches, leg circles, take your mark, back bows | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| 5.5 miles at about 8 min/mile ankle exercises and lifting
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| OFF |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| lift and run about 7:34 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles and lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 very slow on treadmill (8:10) wow i hate treadmills! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 1:10 at 7:49 min/mile pace. Lifting: lunge set 3x12, emil leg set 3x8, bent over row and 1 leg squats 3x15, pushups 6x15, tricep pushups 3x8, becnh dips and shoulder presses 3x12, tricep curl and fly 3x12, plank and ball work |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles at 7:32 minute mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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9 miles: 1st seven in 7:36, last 2 at 8:00 min mile lifting
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| pool running and 6 mile run (8:15 min mile) |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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1.5 hours of spinning
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| off |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 13 miles in 1:42 average pace of 8 min/mile. My running on the road was 7:40 pace while I had to slow down on the dirt trails due to ice and mud. Also did ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles at 8 min mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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8.5 miles in 63 minutes..7:30 min mile pace. ankle exercises swimming 57 minutes : 6 laps crawl, 4 laps pool run, 6 laps crawl, 4 laps interval, 6 laps crawl, 4 laps crawl and kicking
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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7 in 57 minutes. 8:20 pace. Lifting and ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 78 minute run, 10 miles. 7.8 min/mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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4 slow miles and abs and then got kicked out of the gym after it closed
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 miles in 7:35 min/mile pace (64 minutes) swim: 3x6 crawl, 10 laps crawl. 6 laps with belt, 4 laps without belt time 75 minutes
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| 7.6 miles in 67 minutes. 7:50 min/mile pace and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour on the elliptical swimming: 6 laps crawl, 3 laps pool run, 6 laps crawl, 3 laps no belt, 6 laps crawl, 4 laps no belt, 4 laps swim/kick combo, 3 laps interval, 4 laps swim/kick combo Time: 1:26 min
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 miles warmup, 30 minutes, 2 mile repeats with 1 mile rest (6:00 min mile pace) 15 minute jump rope, plank, suitcase crunch leg circles, 2 leg circles 3x12, lunges 3x12 with jump rope, emil leg set, tricep pushups, shoulder raises, pullups, dips, pushups on barbell, ab kicks, bent over row
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles: 3 miles warm up, 2 miles 7:30, 1 mile 8.0, 1 mile slow, 1 mile 8.5, 1 mile cooldown ankle exercises
swimming 50 minutes: 4x6 crawl, 2 laps breaststroke, 2x 4 kicking combo
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 3 miles warmup, 3 miles 7:30, 1 mile 7:15, 1 mile slower buildup, 1 mile buildup to 6 min/mile pace Time 1:12 ankle exercises, plank, abs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 78 minutes (about 7:50 min mile pace) and ankle exercises. The run had a lot of hills! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 219.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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