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Location:

Littleton,CO,USA

Member Since:

Aug 04, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

I've run off and on (more off than on) throughout my adult life. Most recently I started running in May of 2007.

5K PR: Colder Bolder in December 2009 in 22:50.

10k PR: Bolder Boulder in May 2009 in 48:06.13.

1/2 Marathon PR: Canyonlands Half-Marathon in March 2010 in 1:43:20.

Marathon PR: Newport (Oregon) Marathon in June 2010 in 3:42:17.

I have completed two full marathons.

Short-Term Running Goals:

Get back to consistent running.

Long-Term Running Goals:

Sub 3:30 marathon.

Personal:

I grew up in Utah, but live in Colorado now.

I am married and am a working mother of four children, ages 9-19.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Lunarracer Lifetime Miles:						284.91
Brooks Adrenaline Trail Lifetime Miles:						574.62
Brooks Green Silence Lifetime Miles:						681.13
Brooks Adrenaline 10 (2) Lifetime Miles:						424.52

Mon, May 17, 2010

Slow miles	Fast miles	Total Distance
6.50	0.50	7.00

Recovery + Speed - 7 miles w/ 8 x 100m strides.

5:20 am, 45° F, 75% humidity, wind 4 SE.

As usual, it was hard to get out of bed this morning. I was pretty sluggish today, but I managed to pick up the pace for the strides. Fortunately, strides are very short.

AP: 9:53.
Splits before the strides: 10:31, 10:43, 10:11, 10:09, 9:55, 0.54 @ 9:54.
Pace on the strides (with recovery pace in parentheses): 6:00 (10:45), 6:34 (9:42), 6:12 (9:37), 6:33 (9:33), 6:16 (10:26), 6:36 (9:18), 6:09 (9:35), 5:24.
After the strides: 0.49 @ 9:40.

Brooks Green Silence Miles: 7.00

Night Sleep Time: 6.00	Nap Time: 1.50	Total Sleep Time: 7.50

Comments

From KP on Mon, May 17, 2010 at 09:27:19 from 65.208.22.26

way to get out early! did you have a nice visit with your bro?

awesome workout saturday as well. you are going to kill your next marathon!

From Tracy on Mon, May 17, 2010 at 09:33:57 from 209.175.177.37

That's some nice speed there! I don't know how you get up so early every day. You are, as usual, my hero.

From Carolyn in Colorado on Mon, May 17, 2010 at 09:42:43 from 24.8.167.243

Yes, I had a nice visit with my brother. But it was really quick. We spent a few hours together on Saturday afternoon, then he went back to his hotel because he was tired (he opted to stay at a hotel rather than at our house). Then he came to church with us and played the oboe with my choir, had dinner with us after church, and then he was off to the airport. I assume he's back in Alabama now.

From The Quiet Pirate on Mon, May 17, 2010 at 09:50:27 from 24.199.205.252

Glad you got to spend time with your brother, even though it wasn't long.

I'm confused a little about recovery and strides. Is it a conflict to push strides on a recovery day, or is it okay because they're short in duration? I have so much to learn.

Congrats on getting out of bed and being strong today. I got a DNR because I gave in to the dark side.

From Carolyn in Colorado on Mon, May 17, 2010 at 10:12:55 from 24.8.167.243

I'm no expert, QP, but the guy who wrote my training plan is and he put them in. I wouldn't do strides on every recovery run, and I don't. But I think they're okay occasionally.

From Michelle on Mon, May 17, 2010 at 10:16:00 from 97.118.34.35

I am glad you had a good time with your brother. He did a good job with the song yesterday. Nice work getting out so early for your run! I am glad you are on the last part of your training and some easier running weeks.

From KP on Mon, May 17, 2010 at 10:16:05 from 65.208.22.26

rookie runner question here:

how long are strides?

okay... quit laughing at me for not knowing and answer my question.

From Metcalf Running on Mon, May 17, 2010 at 11:03:50 from 207.225.192.66

Nice pace on the strides!

From jun on Mon, May 17, 2010 at 11:09:42 from 205.158.160.209

Great workout. As usual, I'm very impressed with the complexity of the workout and your ability to record it properly. I would totally mess that up.

From Bonnie on Mon, May 17, 2010 at 11:21:57 from 64.119.33.134

QP -- strides more neuromuscular, they remind your body what correct form is (you have better form when you run fast than slow). And, since they are so short, they don't really recruit any of the types of stresses that longer intervals and speed work do (like lactic acid and fatigue) so you don't need to recover from them. Many people do them at the end of every run.

From Snoqualmie on Mon, May 17, 2010 at 12:06:10 from 24.18.192.33

I actually like strides (speed hater here). Thanks for the reminder; I should do them more often.

From Carolyn in Colorado on Mon, May 17, 2010 at 12:35:05 from 24.8.167.243

KP, my strides are 100 meters and I think that's a pretty typical length for strides.

From JD on Mon, May 17, 2010 at 16:39:01 from 70.96.78.157

Nice strideology today!

From RAD on Mon, May 17, 2010 at 16:56:28 from 67.172.229.125

You are really hitting those strides VERY well! I'm glad you were able to get out and get going, your marathon is going to ROCK!!

From Bonnie on Mon, May 17, 2010 at 20:28:51 from 128.196.228.134

strideology ... nice ;-).

Only on CiC's blog! That is why she is so popular!

From auntieem on Mon, May 17, 2010 at 22:54:06 from 24.18.77.246

I think strides are just to keep the speedy muscles firing, right? And yours certainly are doing just that! When do you start tapering? I am curious to see what your taper plan is like.

From Carolyn in Colorado on Tue, May 18, 2010 at 00:47:12 from 24.8.167.243

Auntieem, first day of taper was today. This week is 55-57 miles, next week is 43 miles, then it's race week with 28 miles before the race. I've got 3 days each week that are designated as recovery runs and strides twice this week and twice next week, once the week after that. For more details, keep checking my blog!

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