| 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 | | 50.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 70 minutes. ankle exercises. bad day :( |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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easy 7 miles in 55 minutes about 7:45 minute mile pace.
Ankle exercises and lifting: emil leg set 3x15, lunge set 3x15, single leg squats, single leg hamstring curls, bench dips, butt lifts, plank set, spiderman pushups, tricep pushups, scapula pushups, plank ups, take your marks, shoulder curls, t raises, shoulder raises |
| 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 | | 11.00 | 0.00 | 0.00 |
| 4 miles in the am, 7 in the afternoon. both at 8 min/ mile. very cold and running against a very strong wind. ankle exercises, plank and pushups |
| 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 |
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1 hour walk. ankle exercises.
lifting 1:15 and 20 minute jump roping |
| 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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1:23 minute run. Started snowing so only ran about 10 miles and had to run VERY slow because it was icy about 8:10 minute miles, but it still felt good to get out.
Also ab work 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 | | 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 |
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| | Running Miles | Swimming Yards | Bike Miles | | 50.00 | 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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