| Location: tigard,or,usa Member Since: Dec 28, 2009 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: -
Boston '08,
- #3 woman in '09 Columbia River Gorge 1/2 marathon (1:33),
- #1 woman in'09 Death Valley Marathon (3:24)
See all results on athlinks
Short-Term Running Goals: Carve 10 minutes off my PR for the next 4 marathons, qualify for the Trials. Long-Term Running Goals: Always be a winner in my age division; help hundreds of other runners accomplish their goals through my coaching. Personal: Married, 4 kids. I'm an RN who now works as a personal trainer (NASM) and running coach (RRCA).
Trainer Cara Esau
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 12.00 | 2.00 | 0.00 | 36.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, blessed rest. Just did a little wt training today: chest, abs. No running. I met with Coach Bob Williams today--he's very pleasant and has the most amazing background and experience, working with Alberto Salazar, Prefontaine, and Bowerman.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I thought today was the day I was supposed to go easy because of an upcoming track workout, but it was tomorrow! Oh well, I guess I'll just have 2 easy days in a row now. 9:30, 8:59, 8:49, 8:09, 8:59 (BIG hill), 8:13
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Bootcamp plus 6 easy miles. I'm meeting with a coach at the track Wednesday, so I was told to keep it easy till then. Plus, I did a back workout.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
|
Did an easy aerobics/resistance training class in the AM. I'll be teaching it in the future, so I just wanted to see what the participants are used to. Later, I did an aggressive bicep, tricep, and delt workout.
In the afternoon, I met with Coach Bob Williams at the track. Did a couple warm up miles, then ran laps as he observed me and check my HR during runs and recovery. Then a couple more cool down miles. His tried and true approach is to get me running more 5 and 10Ks, work on my speed first and then gear up for a marathon in the winter. Yes, I have to wait nearly a YEAR to run another marathon. :-( But it will be worth it. His plan is to gear me up for a 3:00 to 3:05 marathon by then. That would be great. I haven't tried this exact approach, but my goodness, he has WAY more experience than I have in coaching! In fact, he's been doing it longer than I have been alive!
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did the SUPER great and hard bootcamp that is entirely unique to where I work. Wow, it's unlike any other. I'm giving myself a rest day otherwise.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Taught an exercise class in the AM. I was only able to squeeze in 2..5 miles before the class, so I finished the 3.5 afterwards. No Garmin, but it was a comfortable 7:50-8:00 pace. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| I ran 12 miles.
1--8:57--hr 160 2--8:12--hr 176 (those were up a gradual incline)
3--7:58--hr 167 4--7:55--163 5--8:04--176 6--7:54--176 7--7:45--173 8--8:17--173 (steep hill) 9--8:06--176 10--8:27--173
11--7:55--161 12--7:32--173
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 12.00 | 2.00 | 0.00 | 36.00 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|