| Location: Cambridge,MA,United States Member Since: Apr 19, 2012 Gender: Female Goal Type: Marathon Finish Running Accomplishments: 5k: 20:32 (6:36 min/mi) -4/14/13
8k: 33:28 (6:44 min/mi) - 4/7/13
10k: 44:44 (7:11 min/mi) - 12/15/12
15k: 1:10:17 (7:32 min/mi) - 6/23/12
10 Mile: 1:18:03 (7:48 min/mi) - 5/26/12
Half Marathon: 1:41:40 (7:45 min/mi) - 7/22/12
Marathon: 3:32:11 (8:05 min/mi) - 1/13/13
Boston 2 Big Sur: 7:36:02 (8:42 min/mi) - 4/21/14, 4/27/14
Number of Marathons: 9
Number of States: 7 (IL, FL, KY, MN, TN, MA, CA) Short-Term Running Goals: Sub 20 min 5k
Half marathon PR Summer 2014
NYC Marathon 2014 Long-Term Running Goals: Join 50 states club
3:25, 3:15, sub 3:00 marathon? The sky's the limit! I want to see how fast I can get! :) Personal: I started running in 2009, and am still learning a lot about running. Right now I have it made, I am living in Cambridge, MA temporarily doing a Post-Doc at MIT and taking advantage of improving my running by learning from all the speedy Boston runners and hitting the hills. I travel to FL to visit my family and get some "heat" training in. Then travel back to Chicago frequently to see my husband and show off my new running legs in all the flat, fast races. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1072.52 | 414.93 | 219.31 | 58.93 | 0.00 | 1765.69 |
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| Mizuno Wave Precision 12 Blue Miles: 58.07 | Mizuno Wave Precision 12 Pink Miles: 113.14 | Pearl Izumi Peak II Miles: 94.64 | Kinvara 2 Lime Miles: 27.00 | Nike Free 7.0 White Miles: 5.24 | Brooks Pure Flow Purple - FL Miles: 101.31 | Nike Pegasus 29 Blue Miles: 330.42 | Nike Pegasus 29 Grey Miles: 253.43 | Nike Pegasus 29 Black Shield Miles: 41.70 | Nike Pegasus 29 Neon Shield Miles: 48.70 | Nike Pegasus 29 USATF Miles: 128.36 | Nike Pegasus 29 Blue/Crimson Miles: 233.34 | Nike Pegasus 29 Blue 2 Miles: 16.00 |
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| Night Sleep Time: 653.75 | Nap Time: 18.00 | Total Sleep Time: 671.75 | Weight: 120.72 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.08 | 0.00 | 0.00 | 0.00 | 0.00 | 5.08 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.01 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.06 | 0.00 | 0.00 | 0.00 | 0.00 | 4.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.06 | 0.00 | 0.00 | 0.00 | 0.00 | 4.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.04 | 0.00 | 0.00 | 0.00 | 0.00 | 4.04 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.06 | 0.00 | 0.00 | 0.00 | 0.00 | 15.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.04 | 0.00 | 0.00 | 0.00 | 0.00 | 4.04 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.01 | 0.00 | 0.00 | 7.01 |
| 8:49 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.20 | 0.00 | 0.00 | 0.00 | 0.00 | 16.20 |
| 9:32 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.08 | 0.00 | 0.00 | 0.00 | 0.00 | 4.08 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 8.01 | 0.00 | 0.00 | 8.01 |
| 8:59 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.01 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| 9:30 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 2.32 | 0.00 | 4.32 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 8.98 | 0.00 | 0.00 | 8.98 |
| 8:41 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 9:26 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Shamrock Shuffle (4.97 Miles) 00:38:25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 8:21 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9:04 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 5.30 | 0.00 | 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.01 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
| 9:15 min/mi average pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 10.01 | 0.00 | 0.00 | 10.01 |
| 8:38 min/mi pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 20.37 | 0.00 | 0.00 | 0.00 | 20.37 |
| 8:55 min/mi average pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 5.13 | 0.00 | 5.13 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 8.01 | 0.00 | 0.00 | 8.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.16 | 0.00 | 0.00 | 0.00 | 0.00 | 5.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 4.02 | 0.00 | 0.00 | 4.02 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 6.04 | 0.00 | 0.00 | 6.04 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.50 | Total Sleep Time: 0.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My WOD today is massage! It's rest day and I need it! My legs have felt like two heavy stumps the past week and the Nashville marathon is only 8 days away! :) |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 123.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I was targeting a 8:30 min/mi pace since I'm supposed to be tapering for the marathon next weekend. I ran a 8:16 min/mi pace slowing myself most the way. My legs feel so much better than they did earlier in the week. I have a 5k tomorrow I was planning on racing (it will be my speed work for next week). Not sure how hard I will push it because I'm wanting to push it in the marathon. Knowing my body, I feel like I'll recover in time if I race tomorrow. Decisions, decisions... :) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Race: |
Home Team Charity (3.11 Miles) 00:22:40, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| 5k race. I PR'ed, 22:40! 7:18 min/mi pace, yea! Well, that was my last speed run before the marathon. My legs feel great. I recover quickly so I think I'm good to go for the marathon. Oh, I won 2nd female overall in Chicago! The girl that beat me was a high school cross country chick, and she only beat me my 10 sec. What great timing for a confidence booster! Can't wait to recover from the marathon and continue to work on my speed. I'm definitely going to work my way into my kinvaras again for speed workouts. :) |
| Mizuno Wave Precision 12 Blue Miles: 3.10 |
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| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Crossfit! WOD: 5 Rounds, 3 min AMRAP: 3 hang cleans (55#) 6 push ups 9 squats 1 min rest My score: 22! Last Crossfit session until after the marathon. I'm gonna miss it!!
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 121.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My legs are still tired from cross fit Monday. Tried to stretch them really well after my run today and keeping up with foam rolling. Hope they recover soon!!! Saturday is coming quickly! |
| Mizuno Wave Precision 12 Blue Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My legs are still slightly sore from Monday. Doing all I can to recover them and carbo-loading like crazy. Time is ticking, less than 48 hours before the marathon! :) |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 121.40 |
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| | Race: |
Country Music Marathon (26.2 Miles) 03:55:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Holy Nash-HILL!! It was hot, hilly and I crushed my PR by over 11 mins with only 12 weeks of training for this one!!! I'll tell ya, all it took was motivation and strategy. And, from this race I know I will really benefit from longer long runs. Can't wait to recover fully and hit it hard!!! |
| Mizuno Wave Precision 12 Blue Miles: 26.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ahh...an hour and a half massage thinking, "3:55, 3:55, 3:55, hot and hilly, 3:55...." :) So now I need some advice. How long do I take to recover? Last year I jumped from marathon to marathon, but this year I'm not running another until October. I want to crush training this summer so I want to do what's best for reaping the benefits of this tough marathon. So my questions are: How long to take off running all together? How long to take off speed workouts? How long to take off weight training (cross fit)? Thanks in advance for the advice!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got 10 hours of sleep last night! Woot! After that and my hour and a half massage yesterday, my legs are starting to feel antsy!! I want to run again, but am worried about getting back out there too soon. I'm not used to hills, and I somehow came out of that marathon with no knee injuries...so far!!! Recover, legs!! |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class. Still recovering from my hilly marathon. My legs felt great, but I couldn't do much resistant. When the instructor had us raise the resistance to climb the "hills" I envisioned all those hills I ran over!!! :) One of my knees started aching towards the end of class, a sign to hold off running!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram yoga. Time to assess the damage, I gotta get back to running this weekend or I'll go insane!! Status of my body post-marathon PR: great! Tired, but great! I had more trouble than normal with balance poses, but that's probably to be expected. My leg strength and endurance felt great. I feel more confident about getting back to running...injury free!! I was going to try to take a week off, which means I can run Sunday. I don't know if I can resist running on Saturday!!! Will one day make a difference if I just try 2 easy miles?? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I couldn't sleep last night because I was excited to finally run again after taking time off following my marathon last weekend. When I got up this morning I didn't want to run because I was planning only 2 easy miles and knew it would be over so quickly! Well, I went and now I feel great. It wasn't a completely easy 2 miles, but it feels great to get back out there. Now I'm going to head to the running store to get some trail shoes! All the running magazines this season have sold me on knocking off a few miles on the trails!!! :) |
| Mizuno Wave Precision 12 Pink Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.22 | 0.00 | 0.00 | 0.00 | 0.00 | 4.22 |
| My first trail run! Oh my, it was sooo much fun!! I started out kinda slow, but my legs seemed to loosen up on my runs. I was surprised to get back to my pre-marathon pace towards the end of my run this soon after getting back to running post-marathon!! So excited!!! |
| Pearl Izumi Peak II Miles: 4.22 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.26 | 0.00 | 0.00 | 0.00 | 0.00 | 6.26 |
| Took it easy this run around after my trail run yesterday. My legs felt mostly great. I wore my Mizuno's I marathoned in. I'm thinking they are shot. I had some knee discomfort, I think the cushioning is too worn. Regardless, it felt great to get in my longest run post-marathon!! |
| Mizuno Wave Precision 12 Blue Miles: 6.26 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.70 | 0.00 | 1.50 | 0.00 | 0.00 | 4.20 |
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Running around Chi, Crossfit, running to lunch with my beaux. :) First Crossfit session in 2 weeks! Funny, at the beginning of class the coach mentioned how he had to take a month off working out because of injury and that he could lift more after taking that time off. So what do I do? I crush my WOD and came in first place for the class! Well, I did use lower weights, gotta baby these legs the first couple sessions back! pre-WOD: 400 m run 30 burpees WOD (for time): 400 m run 40 wall balls (10#) 400 m run 40 situps 400 m run 40 push press (35#) 400 m run 40 walking lunges 400 m run Time: 17:02 Post-WOD: 5 mins of plank PM: Spin class. Wow, my legs are coming back! I still can't push them 100% but I feel like they're up to 70% from 40% at spin last week. :)
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| Kinvara 2 Lime Miles: 4.20 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.89 | 0.00 | 0.00 | 0.00 | 0.00 | 7.89 |
| AM: Bikram. So much "easier" than last week!! Ahhh, it feels good to stretch the legs. My balance was a lot better. Not like it was yet, but I'm recovering rapidly! PM: Lakefront jaunt. Out against the wind, back with the wind. Ran at a pace that felt good. It happened to be sub-9s for every mile! AP: 8:40 min/mi. Usually sub-9's don't feel comfortable to me until a month before a marathon!!! And to think, I'm STILL recovering and have an entire summer ahead to train for Steamtown!!! :) |
| Mizuno Wave Precision 12 Pink Miles: 7.89 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.63 | 0.00 | 0.00 | 0.00 | 0.00 | 5.63 |
| Trail run in FL. Pretty hot, but a lot of fun! I had to slow down for part of the trail, I felt like crocodile Dundie outrunning the alligators! AP wasn't that great, 9:20 min/mi. I'm still recovering from the marathon. It is a lot faster than my easy pace when I got back into training in February though! |
| Pearl Izumi Peak II Miles: 5.63 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| Long run in FL. It was hot! 84F when I finished. Pretty good AP considering, 9:02 min/mi. My first few miles were incredibly slow, and then I realized I was running against the wind. Haha. My last couple miles were an 8:30 min/mi pace. Felt pretty good! I don't feel recovered enough for speed workouts, but then again, I'm not sure how "recovered" you should feel. I want to maintain the strength I gained from the hilly marathon, but I don't want to push too soon and ruin my training season! |
| Mizuno Wave Precision 12 Pink Miles: 10.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
| Trail run. Super slow pace. My knee was tight and slightly achy before my run. I took this run super easy and my knee loosened up. It's nice to use a run to shake out the tightness! :) AP: 9:56 min/mi. |
| Pearl Izumi Peak II Miles: 5.05 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.88 | 1.00 | 0.00 | 0.00 | 0.00 | 9.88 |
| Trying to increase my weekly mileage. This is what's lacking from my training, so I'm going to work on building more base mileage. Then, I'll start adding speed. This run was in FL again, hot again, 82F at the finish. I ran 8 miles on a pretty flat bike path (AP: 8:52 min/mi). Then wanted to see what the elevation of the Ringling Bridge is for future hill training runs (AP: 9.08 min/mi). |
| Mizuno Wave Precision 12 Pink Miles: 9.88 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.07 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
| 7 easy miles for my last day in FL this trip. :( It was hot and muggy. I wonder what it'll be like to run in the 50's again?! I'll find out tomorrow. :) AP: 9:58 min/mi. |
| Kinvara 2 Lime Miles: 7.07 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.19 | 0.00 | 3.55 | 0.43 | 0.00 | 5.17 |
| My MCL has been achy now for a few days...just minor ache. I decided to try a speed run because I was wondering if running a slow gait to up my mileage was the culprit. Well, it was a good idea! My legs got the stretch they needed, and I'm pain free now. Haha. What an incentive to run faster!!! So, I did 1 mile at a 7:43 min/mi pace, then 5x0.5 mi repeats (7:11/7:07/7:21/6:37/7:31 min/mi) with 0.1 mi walking recovery. I wanted to get a sub-7 repeat in there, 6:37 min/mi is my fastest yet!!! Then I did 4x0.1 mi striders (6:01/5:48/5:26/5:13 min/mi). Nothing like negative splits to end a speed workout; oh, and the last pace was my fastest yet as well! Then 45 min of weight lifting!! :) |
| Mizuno Wave Precision 12 Pink Miles: 5.17 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day! Bikram. Weight before class: 122.4, weight after class 119.8. I have some hydrating to do today!!! :) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 122.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run. 9:02 min/mi average pace enjoying the perfect, sunny Chicago weather! I wish my run were longer, but my legs will be happier tomorrow during my long run that it wasn't. :) |
| Mizuno Wave Precision 12 Blue Miles: 5.25 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 121.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 miles shooting for an 8:30 AP with my running group (well, I run alone because the rest of the group is either a lot faster or a lot slower). The site director asked if I wanted to be the 8:30 pace leader for the summer. I was planning on jumping from the 9:30 to the 8:30 this summer, but I don't know if I can be a group leader! It could be a good thing. It'll probably force me to stick with the 8:30s!! Haven't made up my mind yet...AP for this run: 8:26. My fastest for 12 miles yet. :) P.S. This is one my longest mileage week since I started running 2.5 years ago!! Upping the ante...finally... |
| Mizuno Wave Precision 12 Pink Miles: 12.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.27 | 0.00 | 0.00 | 0.00 | 0.00 | 6.27 |
| Trail fun run! Easy pace. :) Love running the trails. I could feel the muscles in my feet and ankles being worked. Translation: I am getting stronger for more efficient running! :) |
| Pearl Izumi Peak II Miles: 6.27 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.93 | 0.00 | 3.50 | 1.12 | 0.00 | 10.55 |
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AM: Tried to add some faster mileage to this run. Ran out and back on the lakefront. Out into a 11 mph headwind!! Back was much easier. :) I ran a block of 3.5 miles at a tempo pace. My paces were: 8:01, 7:47: 7:54 and the last 0.5 miles was 7:31. PM: Crossfit!! 21-18-15-12-9-6-3 for time: push ups pull ups sit ups power clean (40 lbs) 200 m run Time: 28:00 mins! 200 m run splits (youbetchya I wore my running watch to catch the splits!): 6:50, 7:30, 7:22, 7:46, 7:38, 7:06, 6:18 min/mi
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| Mizuno Wave Precision 12 Pink Miles: 9.43 | Nike Free 7.0 White Miles: 1.12 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.17 | 0.00 | 1.00 | 0.00 | 0.00 | 7.17 |
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AM: Crossfit and 6 mile easy run Pre-WOD deadlift 3x3x3x3x3 max: 118 lbs! PR! WOD: 11 mins: 2 km row / max no. kettle bell swings (35 lbs) 2 mins: rest 9 mins: 1 mile run / max no. tuck jumps Score: 10/7:39/40 Not a bad pace in the middle of a workout!! :) Followed by: 6.17 miles of easy running enjoying the beautiful Chi weather! Ran along the river then down to museum campus. Minor remnants of NATO still intact. Can't wait for it to be all gone!!! What an absolutely gorgeous morning! PM: spin class to shake out them legs. :)
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| Kinvara 2 Lime Miles: 7.17 |
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| Night Sleep Time: 9.25 | Nap Time: 0.00 | Total Sleep Time: 9.25 | Weight: 122.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.01 | 0.50 | 2.50 | 0.50 | 0.00 | 8.51 |
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AM: Crossfit 5 sumo deadlifts (35#) 10 push press (35#) 15 burpees 20 front squats (35#) 25 push ups 30 box jumps (20 in) 35 kettlebell swings (26#) 400 m run 35 kettlebell swings (26#) 30 box jumps (20 in) 25 push ups 20 front squats (35#) 15 burpees 10 push press (35#) 5 sumo deadlifts (35#) Time: 18:24 PHEW!!! I went into the workout barely able to lift my arms over my head because I have DOMS from Monday's cross fit in my lats. They didn't hurt too bad during the workout. I'm glad I went. I considered not going because of muscle soreness, but call me crazy I was really looking forward to this workout!! I think the box jumps, kettle bells and squats really helps my explosive power for running. :) PM: Speed run. 7 miles. I was terrified to do this one. My arms and lower back were in a fit of DOMS all day! But, I had a glimpse of hope with my muscles not hurting during my crossfit workout. 3 miles warmup near a 9 min/mi pace. Then 5x0.5 mile repeats (6:45/6:51/7:04/6:56/6:49 min/mi) with 0.1 mile walking recovery. Then 5x0.1 mile strides (5:33/5:45/5:53/6:02/4:57 min/mi) with 0.1 mile walking recovery. So awesome for me. Last week was the first time I did ONE 0.5 mile repeat in under 7s pace and this week I only had one that wasn't!!! For my strides, those times are pretty great for me too. The 6:02 involved an uphill and downhill so not too shabby there, but I never hit sub 5s before on strides!! Wahoo!!! All that after crossfitting 3 days in a row (which I'm not used to)! Hopefully I won't be too tired out for my 10 mile race Saturday. Luckily I have earned a couple easy recovery days! :)
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| Mizuno Wave Precision 12 Pink Miles: 7.01 | Nike Free 7.0 White Miles: 1.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 123.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram! Wow, my lower back is super tight! My legs are nice and loose! Awesome recovery workout. I had problems with the backward bending exercises I normally conquer, but I was able to do some balancing poses I can't normally do. Haha. I guess my tight back brought awareness to other parts of my body. :) Oh, and I drank 32 oz of water during class and still weighed 120.2 after class. That's an entire pound of water, so I lost 3.6 pounds of water in 1 hr 30 mins Bikram class! Puts into perspective how much I should be drinking during a hot marathon. Wow! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 122.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.30 | 0.00 | 0.00 | 3.05 |
| Today was an easy run to shake out my legs before my 10 mile race tomorrow. Now my back muscles are so tight from deadlifting Tuesday I can't run fluidly. I have a massage scheduled for today. We'll see how it feels later. I really wanted to push my pace tomorrow!! My 3x0.1 mile strides were at a 6:48/6:22/5:50 pace. Ugh, the first round was the pace of my 0.5 mile repeats!! |
| Kinvara 2 Lime Miles: 3.05 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 120.20 |
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| | Race: |
Soldier Field 10 Miler (10 Miles) 01:18:03, Place overall: 1130, Place in age division: 48 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 10.00 | 0.00 | 0.00 | 12.00 |
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Really? Another PR? Really?? :) I'm really doing it. I'm really getting faster!! I wasn't sure about this one. I wasn't sure if I was recovered from my marathon, my back muscles were tight from deadlifts earlier in the week, I jumped to 3 cross fit sessions per week, and to top it off 5 miles would be run with a 13 mph tailwind meaning the last 5 miles would be run in a 13 mph HEADwind. Nice... My boyfriend eased my stress the night before by telling me that I've PR'ed for multiple races in a row, and that this would be a good race to not PR if it's not in the cards. I knew it was so true, but in my heart I really wanted sub 8s. So here's what happened. I lined up just behind the 1:20:00 pace group. I figured I would just need to finish in front of them to meet my goal. Once we finally crossed the start, the tailwind did an excellent job of aiding my sub 8 pace. I decided to try to bank time - from experience I know how brutal a Chicago headwind can be. I maintained sub8s through the first 4 miles. Then watched as the speedy runners heading back appeared to be battling the wind. I knew the 2nd half of the race would be a test of wills and I felt like I was already losing steam. At the turn around, I felt that overpowering head wind. I tried drafting behind some big dudes, but they weren't going as fast as I would like to go. I had a decision to make. I thought about how it would be okay to not PR, but I just couldn't let go of my pace. I couldn't give up on my efforts - I decide to run MY race. So there I was, blazing past runners and feeling pretty good. I look down at my watch and I'm maintaining sub 8s! What??? I was feeling pretty good at that point. We had a couple small hills (mountains in Chicago). I see these hills and think how treacherous they will be to run up against a headwind, but they were cake!! I actually laughed inside as I replay the Nashville hills I battled in a marathon just one month ago. By mile 7 I know I will PR. I just keep trucking. By mile 9, I can't wait to finish. My heart is pounding, I'm light-headed, and out of breath. I replay my speed work in my head. It's only 2x0.5 mile repeats (no break) left and I'm not running sub 7s so what's the problem right? :) I finally round the bend to enter the Soldier Field stadium. I decide to sprint my hardest once I see the light at the end of the tunnel (literally). I break away as I hit the green imaging racing the football players who have sprinted the same field. Then some guy sprints up next to me. Apparently I have a 6th gear because I hit it when I decide he won't beat me. I crossed that glory line in 1:18:03. So happy I crushed my PR and broke 8s on a double digit run! To top it off, my 5 mile split was 39:30, which means I ran negative splits against the fearful headwind! Really?? Yes, I will wear that finishers medal with pride! :) After my awesome race I had a pretty tough easy 2 miles to try to shake things out. Ah, time for a nap!! P.S. I hit over 47 miles this week. That's a PR for me too! I love this upping my mileage thing! :)
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| Mizuno Wave Precision 12 Blue Miles: 2.00 | Mizuno Wave Precision 12 Pink Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 122.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.09 | 0.00 | 0.00 | 0.00 | 0.00 | 7.09 |
| Easy peasy trail run in Glenview. My legs felt great after my 10 mile race the day before. Tired, but great. :) Ahhh, ditched the iPod on this run and enjoyed the scenery. It's a pretty hot weekend in Chicago, so I strapped on my water belt full of gatorade. In short, this was a recovery run, weight bearing run (3 lbs extra water weight), heat acclimation run, and leg stability run all wrapped into one. :) |
| Pearl Izumi Peak II Miles: 7.09 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ah, another hot day! I cut my sleep time short to try to beat some of the heat. My legs still feel a little tired from Saturday. Plus, I'm trying to add extra mileage so I didn't want to push the pace on this run. I decided to kick the last mile into MP to see what that pace would feel like on tired legs. It felt pretty good even if it only was one mile. I still got a ton of months to go to get used to this pace! :) Oh, and it was 89 F when I finished my run. Now I'm wiped. :) |
| Mizuno Wave Precision 12 Pink Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 122.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.56 | 0.00 | 0.00 | 0.00 | 0.00 | 7.56 |
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I really need to work on my sleep! I've been skimping an hour almost every day for a week and it's catching up with me!! This morning's workout was brutal. 1 mile round trip to Crossfit and back. It's hero week in honor of Memorial Day and fallen soldiers. It's an awesome concept, and it will be one tough week of workouts!! Today was "Morrison" for time: 50-40-30-20-10 reps of: wall ball squats (10#) box jumps (20 in) kettlebell swings (26#) My time: 28:40 Pre-WOD was 400 m run and 2x max pull-ups (I got 10 with a blue band!) Post-WOD: 50 GHD situps I'm pushing my run to the evening and skipping spin today, my legs are already fried!! Love that feeling... :) PM run: Easy 6+ mile run along the lakefront. Ahh...Gorgeous evening! My back and legs were getting pretty tight from my AM workout. I thought I was going to have to turn around after a mile. After a short walk, I was back in action, loosened up and feeling good on my run!! :)
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| Mizuno Wave Precision 12 Blue Miles: 6.31 | Nike Free 7.0 White Miles: 1.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 5.00 | 0.51 | 0.00 | 8.01 |
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Oh my gosh, my lower back is hurting so much again!! I decided to skip crossfit for the rest of the week. I was feeling better Monday then Crossfitting yesterday must have been too soon even though I did mostly legs. Oh well, at least I got a hardcore leg workout in! This morning I did 25 mins of weights at home. Nothing involving my back... PM run: This was going to be 5x0.5 mile repeats. My back is sore and my partner was wiped from last week so we turned it into a 5 mile tempo run (8:02/7:37/7:45/7:56/7:45) then 5x0.1 mile strides (5:23/6:01/5:47/5:41/5:54 min/mi). Coming back was into a 20 mph head wind. Gotta love Chicago springtime aka wind-resistance training. Does that count as a hill workout?? :) |
| Mizuno Wave Precision 12 Pink Miles: 8.01 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 120.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Holy back muscles!! I hardly slept a lick last night. I'm calling off all workouts today and maybe even tomorrow! I went to the Dr. and I have back spasms. :( I've been fighting through them for a week now, but now they're getting to a point where I can't sit-up when I'm lying down and I can't bend over. Ugh, get better soon, back, I have over 35 miles in the Ragnar next weekend!! |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 120.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Oh my. My back locked up after my speed run Wednesday. I took Thursday completely off all working out. I went to a general med dr. and luckily it seems like I'm just having severe spasms and no damage. He said I could do anything that didn't cause pain (including running). Usually my back loosens up after a mile or so of running. I could only put in 2.7 miles with walks (4 miles total) on this one. My back is completely locked and extremely painful. After my "run" I went to Athletico for a screening. The therapist jabbed her elbow into my lower back muscles, which was excruitatingly painful. I jumped off the bench a few times, tears were welling in my eyes, she had to remind me to breath. When she told me to get up and walk around, I could move much more fluidly!!! So I let her do the other side. :) She said no running this weekend. :( such a BUMMER!!! The silver lining is that this is forcing me to taper for Ragnar this weekend. I was probably going to log way too many miles this week and cause a RUNNING INJURY. Phew! I may have just dodged a bullet! Now how to keep sane with an entire weekend of not running!! I hope I don't loose my speed!! Definitely scheduling a massage! |
| Mizuno Wave Precision 12 Blue Miles: 2.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Yay! My back is feeling much better!! Not 100%, but at least I can bend over and tie my shoes like a normal person!!! Ugh, but I somehow gained almost 5 lbs!! What?! If a pound is 3500 calories, I don't know how that is possible in just 2 days!! Maybe it's water weight? Who cares, I'll lose it... I must admit, this run wasn't an "easy run". My ankles were stiff and cramping like mad the first 2.5 miles. Why my ankles? Maybe I have a different gait cause I'm guarding my back? Or maybe they've been resting too much? I don't know. I'm not holding myself to this run. I have been taking muscle relaxers to calm my back. Maybe that's it too. I think they stay in my system for a long time. I'm going to not take them for a day and see how I feel running. There's hope for running 35.6 miles Friday-Saturday at Ragnar!! :) |
| Mizuno Wave Precision 12 Pink Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yay! I did 6, and my back is still okay!! :) It's weird, when I started my run, I get stiffness and cramping in both my lower legs (same thing as during my run yesterday). My feet slap the pavement hard when this happens and I can't stop it. My legs finally loosened up after 4 or so miles and then I was fine. I don't know what's causing it, and I hope it stops altogether!! I'm so thankful to be able to run again. I wish I didn't loose any fitness over a weekend of not exercising, but hey it could be worse. Towards the end of my run, there were medics putting a collar on a biker who crashed with other bikers right where I had just run past. The guy looked unconscious, I hope he's okay! The path is a dedicated bike path and it was pretty early in the morning. Near that same spot I had to dodge a couple runners running towards me on the right side of the path. It makes you wonder if those runners contributed to the crash by running on the wrong side of the road.
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| Mizuno Wave Precision 12 Pink Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 124.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram to stretch out my back and legs. Ahhh, it felt good to go after having to miss last week. It was also a bit harder than normal. There were a couple of poses I sandbagged near the end because I didn't want to work my back too much. It's nice to start getting back into the swing of things! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.95 | 0.00 | 0.00 | 0.30 | 0.00 | 2.25 |
| Guess I lost some weight after yesterday's Bikram. I probably just lost excess water weight. :) My back is so much better! And, nearly no lower leg issues!! I did an easy 1.25 mile warm up at 8:45 pace then 3x0.1 mile strides to loosen up the legs and see how I really feel (6:54/5:04/6:09 min/pi). These paces aren't probably not very accurate because I didn't make it all the way out of the city. Overall though, I didn't feel 100% but just because I was stiff, not because of pain! I think I'll be okay for Ragnar after all!!! :) |
| Mizuno Wave Precision 12 Blue Miles: 2.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Ragnar Day 1
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 122.60 |
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| | Race: |
Ragnar Relay: Madison to Chicago (35.6 Miles) 04:48:24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.20 | 0.00 | 26.10 | 0.00 | 0.00 | 36.30 |
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Starting out Ragnar on little sleep and not sure how my back will hold up beginning stuck/sleeping in a van for 2 days, with over 35 miles of running scheduled for me, and heat index of over 100. Well, no turning back now! Here's how it went down: My 1st leg (2.7 miles/kinvaras/10:37 AM/not yet toasty) 7:49 min/mi Okay they said to study your map and look for the signs on where to turn. I blast out of the gate running sub 8s. I wasn't sure what pace I should be running so I just went with what was comfortable. I was supposed to turn right on Villas road. I'm running on uneven gravel and glance up quickly to see a sign that has "Villas" on it. A runner ahead of me turns right so I turn right and ask if this is the right road because there was no race turn sign. He says "yeah", so I go with it. Kill 1 down as I pass him. I maintain a sub 8 pace, see no other runners and begin to wonder if I'm really on the right road. I'm at 2.5 miles and have a sharp turn ahead so I figure the exchange is just around the turn. I make the turn and all I see is more road!!! Well, and an intersection head. I'm lost!! I run to the intersection stop my garmin, call my teammates. I'm on "Villas-Hope" road!!! And, it ends up pretty far from the actual exchange. Not a good start especially with such fast splits! 7:35/7:52/8:00 My 2nd leg (6.3 miles/Pearl Izumi/12:43 PM/hot!) 8:06 min/mi A longer leg, wearing my trail shoes. It's getting hotter at this point. I start out at low 8s. Not sure what will happen towards the end of my run but it feels comfortable. I realize during my run that I actually trained for this leg by adding trail runs to my training about a month ago. :) But then I enter the roadways. I begin to wonder if trail shoes were the best choice, please don't develop any knee issues! I begin to forget about my shoes and realize what a tough leg this one is. The roads are hilly (not as hilly as Nashville!) and it's hot with no shade anywhere! The wind picks up, and I think, well, at least it's cooling me off. But then I turn into the wind! Great! Oh wait, I just raced a 10 miler into the wind, I got this! Okay, now this run is combing 2 pretty tough recent races and I'm liking my mentality. I maintain low 8 min/mi pace pretty well throughout the run. Not too shabby! Splits were 8:10/8:06/8:00/8:22/8:03/8:00/7:51 My 3rd leg (5.8 miles/Pearl Izumi/6:51 PM/warm) 7:50 min/mi I'm feeling good, and our team is doing pretty well. This is the first time I have to run with my nighttime safety gear (headlamp and vest). I figured it would probably slow me down some, but at least it isn't as hot as my earlier leg. Well, I start out faster than my previous leg, I guess I'll just stick with it. It's comfortable! I realize I need to figure out this stupid headlamp. I couldn't keep it from falling down on my small head. I tried different positions and angles, but then just tucked it in my bra strap. We didn't officially need them until 7:30 PM. Maintained my pace pretty well. My splits were 7:51/7:49/7:47/7:51:7:58/7:43 My 4th leg (3.9 miles/Pearl Izumi/11:14 PM/cooling off) 7:51 min/mi Ahh, shorter leg. Okay, maybe tightening the strap and adding a hat will help keep this headlamp in place. At this point I'm not too worried with how my legs will feel tomorrow, I'm feeling great!! Shoot, my headlamp is still falling! Not as bad and at least this is a shorter leg. I'll get this figured out before my longest run with required headlamp! Wow, this is weird running with this thing. It's completely dark out and there are some parts you have to tilt your head down to avoid the pot holes. I feel so hardcore at this point!! This was a nice, faster run. A cop stopped me from crossing the street right before the end of my leg. The cars were stopped for us, dude, so not necessary!! Ugh, I was mad, but proud with my average time. I wanted to beat my previous leg time! This is getting exciting! My splits were 7:46/7:43/8:04/7:47 My 5th leg (7.1 miles/Wave Precision/cool temps/3:05 AM) 8:05 min/mi I head into this leg a little more nervous. I haven't had a lick of sleep and it's my longest run. I tighten my strap even more to avoid headlamp issues on this one. I finally switch to my Wave Precisions for this longer, road run. I start out and my run doesn't feel as easy. Hey, these shoes don't feel as responsive! Hey, these are the shoes I normally run in, wait, I like my trail shoes better, they're firmer. Hey, if I find road shoes with a firmer sole than these I might be faster!! :) Cool, project when I get home. Okay, gotta battle through this for 7 more miles. I maintain my shoe frustration throughout my run, but I'm still pretty quick. I develop a greater appreciation for my trail shoes as I develop the same blister I got running Nashville in the same BARE spot! Wahoo, blister battle for the rest of the relay! P.S. Lulu reflective shorts are a hit on night runs, I got a lot of comments during my kills that I am very visible. :) My splits were 7:57/7:54/8:01/8:14/8:18/8:09/8:05/6:50 My 6th leg (4.9 miles/Pearl Izumi/HOT/8:48 AM) 8:30 min/mi Okay, still no sleep. Ugh, the temps are supposed to be hotter than yesterday!! At least I have a mostly trail run and it's not too long. Ah, my blister doesn't feel quite as back in my trail shoes. I try my thicker socks to relieve some of the rubbing but not my toe box is pretty cramped. Oh well, maybe I'll develop my first black toe nail. My energy level is pretty low at this point, we haven't had any real food since subway the night before, and I'm so glad I decided on the foot long instead of the 6 inch, but still. I try to start out as fast, I'd love to average sub 8s for this relay, but it's just too hot and too tough. I slow my pace and feel like I'm running 10s through the sahara. I'm actually running closer to 8:30s and feel pretty satisfied with that. I haven't walked yet during the relay and start debating this in my head. The sun is just unrelently and there is NO shade!! No, I have to keep moving I will be fine just don't push too hard. I'm so thankful for the support from the other teams, they really pick up your spirits!! Splits were 8:23/8:23/8:35/8:38/8:31 My 7th leg (4.9 miles/Pearl Izumi/HOTTER/1:53 PM) 8:27 min/mi Last leg!! Okay, super terrified to start this one. Our van waited for one of our runners on a previous leg to hand off liquids and ice. It was getting so brutal we just pulled out our cooler and offered ice cold liquids to every runner that passed. Most of them took it. We iced down our runner near her 5th mile and she told us to wait for a guy she passed who was in bad shape. We met up with him and iced him down and gave him liquids. This guy was an ironman who picked up extra legs for an injured runner and he was completely run down and walking. We go to the exchange, find his team to let them know he is doing okay but walking. When we leave the exchange we see him coming in and are so relieved. He hits the ground at the exchange and my heart drops I hope he's okay but he's with help. Seeing that really jarred me. The people on our team said it's too hot for running, we need to do the run/walk method. I haven't walked yet, but I didn't like what I just saw. I'm shaking, about to start my final leg, haven't slept, had only a bagel and schmear for breakfast, and it's getting even hotter. I decide to run 10s and not walk. I start my leg just going comfortable. I decide to not look at my watch because it will somehow mess with my emotions. I'm in a groove and I'm just going to keep moving whatever pace. I'm under trees and feel my watch vibrate, 1 mile down 3.9 to go, just keep moving, you are comfortable, you ran Nashville in the heat, you've put in a few hot, FL runs, you Bikram. I'm doing it! My team hands me off cold water. I run with it, squeeze the ice cold water in my mouth and drop the bottle. I love you team. I have less than 2.5 miles left and 8 oz of gatorade on my belt. I will make it! I finally look down at my watch, I want to see if I'm close to having less than 2 miles left. I'm running 8:30s!! Holy cow! Motivation city!!! Then I round the corner, no shade. Shoot, bye, bye motivation!! I keep trucking, I'm okay. Oh great, I know this street and I know there's a pretty decent hill on it. Well, I'm tired, I could walk, it's hot. But, I know of the hills at the end of Steamtown I will be running in October. I guess this is a great training test of wills! I attack that hill. Collect about 3 kills from guys that look like they are in pretty decent shape and I'm on an ultra team so chances are I've put in more mileage than them. Motivation, welcome back! Okay, I'm into familiar territory. I'm finishing my final leg on my campus, which is even cooler since I have graduation next weekend. I round the corner and see the exchange. I have to put in a good final kick, I decide. Woah, where did those after burners come from, I hauled it!!! And, I'm done! NOT A LICK OF WALKING THE ENTIRE RELAY!!!! I'm so proud of myself! My splits were 8:25/8:38/8:30/8:25/8:19 It's not over. Our final runner has 8.2 miles to go and it's so hot!! Brutal!! We find him along the course hand give him water. He's looking strong and he's our strongest runner so I'm not too worried. We park at the end of the race and head to the finish. Wow, they had us park so far and my legs are stiffened up! We hobble towards the finish and spot our guy about 0.4 miles out. He looks pretty hot, we hand him water, I still have my running clothes on and have extra water so I run with him. It felt good, he's a faster runner than me and I was pulling him along carrying him extra water and his water. He's so tired and he asks where the finish is. I say, just around the sand dune. We keep moving. Finally! We see the tip of the orange Ragnar gate peeking over the dune. Almost to the finish, we know we can make it and hit the sugar sand to wrap up the race. He sprints ahead of me through the sand, and I have to fight the sand to cross the line. We finished!! This guy never walked on any of his legs either and we were so excited. We both crushed Ragnar. Our team finish with a 9:09 min/mi pace. I had the most mileage and was the 2nd fastest on the team. This guy was the fastest on the team and had 2nd to the highest mileage. I love competition! I finished 35.6 miles with an overall pace of 8:06 mins/mile. Not sub 8, but it was so terribly hot, and it is a BQ pace. Over 35 miles at a BQ pace!!! I'm not sure how that will translate to a marathon time, there's too many variables. I know it's great training mileage on tired legs, and I know I will be adding this to my motivation bank for future races. I'm finally making sub 8s a pattern, I'm taking my training to the next level, and I'm what, 18 weeks out from my goal marathon. I also broke 47 miles this week and my knees feel slightly sore, but mostly I feel injury-free. Now, what road shoes will be similar firmness as my trail shoes...
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| Kinvara 2 Lime Miles: 3.26 | Mizuno Wave Precision 12 Pink Miles: 7.10 | Pearl Izumi Peak II Miles: 25.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day!! Oh, by the way. I weighed myself after Ragnar yesterday, I was 117.4! I lost over 5 lbs and I didn't think it was all water weight because I was staying pretty hydrated. I did have some pretty hefty stomach issues the last day and we weren't taking in nearly enough calories. I graciously indulged in a chocolate malt and double cheeseburger for supper that night. I usually don't recover on that kind of food but this one time, I will allow it. :) I woke up today with only muscle soreness in my calves! So happy I'm not injured from all that fast running! Also, I must say, this increasing my mileage thing is really helping me. I'm so glad I found this blog. The other runners who marathoners used to be in slightly better shape than me. I finished strong, they were absolutely beat. I am confident this is what works in making you a better runner!!! |
| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 | Weight: 117.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Crossfit! Took it easy to recover from Ragnar and continue to allow my back to heal. Still a great workout though! WOD: 10 rounds. 90 sec work/90 sec rest 10 kettlebell swings (18#) 10 burpees wall balls (8#) total wall balls: 160 Easy 5 mile run back from dropping off my car. I need to get out of these Wave Precisions! My feet are slapping the ground big time. |
| Mizuno Wave Precision 12 Pink Miles: 5.15 | Nike Free 7.0 White Miles: 0.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.85 | 0.00 | 0.00 | 2.00 | 0.00 | 10.85 |
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AM speed work with coach. This is my first time doing speed work with a coach and a group. I wasn't super impressed. I was one of the fastest in the group. Where do the faster runners get their speed work done? There's gotta be something a little more serious... 1 mile warmup, drills, then 8x400m (6:52/6:48/6:40/6:32/6:51/6:28/6:39/6:34 min/mi). I felt pretty energized after this one. Good feeling when I wasn't sure what my recovery would be after running 35.6 miles this weekend. Oh, and we found out our team won 3rd place of the mixed ultra teams! That feels pretty good because I had the most mileage on my team so I definitely was a factor on placing. :) Can't wait to break in my new Nike Pegasus 29 later! Ahhh, the Pegasus were a success! No feet slapping! I was planning on running 6 miles, but NOTHING hurt or ached so I just went for 8 at a slower pace. Apparently I'm like a ninja in these shoes, some guy turned to hoc a loogie and I had to jump over his spit! Haha. Another dude commented on my shoes while I was running. Now that's good motivation to stick with your run! :)
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| Brooks Pure Flow Purple - FL Miles: 3.70 | Nike Pegasus 29 Blue Miles: 8.15 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 121.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 5.00 | 0.50 | 0.00 | 0.00 | 7.00 |
| I wasn't planning on running this one a little faster, but it felt good so I went with it. Instead of going to cross fit (my inner thighs are still super sore), I added 3x40 walking lunges, 3x20 pushups, and 5 mins of plank. I think my body is still recovering from Ragnar, but feeling pretty good. |
| Brooks Pure Flow Purple - FL Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| My first group long run as a pace group leader! I was supposed to take everyone 7 miles at 8:30 min/mi pace. I was planning on running 13 miles total so I kept everyone on pace the first 7 miles. I wasn't sure how I'd do keeping that pace for 13 miles carrying a water belt, but I averaged 8:21 min/mi for 13 runs! Yay boy! :) |
| Nike Pegasus 29 Blue Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.65 | 0.00 | 0.00 | 0.00 | 0.00 | 6.65 |
| My sleeping time the past week has been absolutely terrible! All my graduation events are keeping me up, but they are now over and I can work on better sleep. :) I ran a trail in MI (officially my location for 2 weeks hiatus). It was much more technical than I'm used to...fun times. The muscles in my feet and lower legs really felt this one! Ahhh, good work. :) 9:17 min/mi AP. |
| Pearl Izumi Peak II Miles: 6.65 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.12 | 2.10 | 0.00 | 0.00 | 0.00 | 8.22 |
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Ahhh. More sleep feels good! This run was more hilly than I'm used to. Was just going to do an easy run, and wasn't paying attention to my watch. Sub 9s is now "easy" running for me with hills to boot! :) Solid... PM: crossfit! 250 m row 3x (10 goblet squats, 15 good morning raises, 20 pass throughs) 200 m run WOD: 6 rounds 6x deadlifts (43#) 6x rows 6x hang clean 6x thrusters 6x pushups on bar Phew! Tough workout! My body is tired! |
| Nike Free 7.0 White Miles: 0.12 | Nike Pegasus 29 Blue Miles: 8.10 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 8.01 | 0.00 | 0.00 | 0.00 | 10.26 |
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10 mile tempo run with my cousin. I normally don't run tempos with my water belt, but had too. The start and finish had a humongous hill! Perfect for training for the end of Steamtown. I thought out was into the wind, but realized I was sadly mistaken on the way back. :P Not too shabby, 8:07 min/mi average pace on tired legs! :) Now to make the decision whether or not to go to cross fit this evening... PM Crossfit! 400 m run 10 supermans 15 passthroughs WOD: Chelsea! Every minute on the minute for 30 mins: 5x pullups (green band) 10x pushups (knees) 15x airsquats Your score is determined by how many minutes you can get through all the exercises on the minute. My score: 30!!! Yay! I had a perfect score! Everyone in class was cheering me on. Not bad after a 10 mile tempo run! :D |
| Nike Free 7.0 White Miles: 0.25 | Brooks Pure Flow Purple - FL Miles: 10.01 |
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| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
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Easy run! My legs are sooo sore from Crossfit yesterday! :) This mid-morning jaunt was just what I needed to get the blood flowing. I love feeling less sore after these runs. :) PM workout: Crossfit was too much legs for me. Yes, I will partake of yoga on the beach! Awesome, found my zen, easy stretch-out workout followed by a beautiful lighthouse sunset. :) |
| Nike Pegasus 29 Blue Miles: 5.05 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.03 | 0.00 | 0.00 | 3.01 | 0.00 | 5.04 |
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My sleep last night was terrible! I went to bed at 10:30 pm, enough time to get 8.5 hours of sleep. Then I laid there for 2.5 hours and finally feel asleep around 1 am. I have congestion in my chest and a dry cough followed by late night hunger pains. Oiu! What's going to happen on this speed run with my cousin?! Well, we were going to do 0.5 mile repeats after a 1 mile warm up. 0.2 miles into the first repeat, I knew my lungs weren't going to take this. I have 5 tons of rocks taking up shop on my chest. So, mid-repeat I thought it would be smarter to drop to more 400 m repeats. I think my lungs can handle that. We ended up doing 9x400 m repeats with 0.1 mile walking recoveries. I felt nice and worked but not over worked. I didn't pay too much attention to our pace, just went according to how it felt. My paces were: 6:39/6:27/6:37/6:35/6:30/6:12/6:23/6:27/6:53 min/mi. Oh my gosh! One extra repeat, chest congestion, leg soreness from 450 squats Tuesday, and faster than with the coach last week! Awesome!! :) Why is it that when you feel like the run is hard to do you feel like you are no longer fast? Next on agenda, defeat self doubt. :)
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| Brooks Pure Flow Purple - FL Miles: 5.04 |
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| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.79 | 0.00 | 0.00 | 0.31 | 0.00 | 2.10 |
| Short, easy shake out run before my 15k race tomorrow. Slow 1.5 mile "warm up" followed by 3x0.1 mile strides (5:47/4:56/4:53 min/mi) - bold are PRs for me! I think this is the first time I did strides in my new Nike Pegsus's, and it felt really, really good on my feet and legs. That makes me happy! The weather looks like it will be perfect tomorrow, the course is a bit more hilly than Chi races, and I have congestion in my chest. But hey, I seem to love challenges so why not go all out... :) Wish me luck! |
| Nike Pegasus 29 Blue Miles: 2.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Race: |
Seaway 15k (9.3 Miles) 01:10:17, Place overall: 53, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.05 | 9.30 | 0.00 | 0.00 | 14.35 |
| Awesome race!! I was targeting 7:30s (PR) for this race a couple weeks ago. After a hard workout week and getting chest congestion, I wasn't sure if I could handle this...well, I did and I PR'ed...AGAIN! The end was so tough because I could hardly breath, but I conquered this gently hilly course! I keep improving and a BQ in the fall is looking more and more feasible! :) After the race I topped off my mileage by adding 5 extra miles. I broke 50 miles per week this week! Another first for me! I feel great, and my running is just getting better and better. I love this new plan I'm on! :) |
| Nike Pegasus 29 Blue Miles: 14.35 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.03 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
| Technical trail run. Fun, easy pace to shake out my racing legs. The terrain was pretty difficult to maneuver on sore legs, but my legs felt good at the end of the run. Early morning runs are so rewarding! |
| Pearl Izumi Peak II Miles: 7.03 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
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Easy run! Was easy!! Rolling hills, my training program said to target 8:45s pace, my AP was 8:36 min/mi. I felt like I was a puppy galloping in the meadows. Normally this pace feels so much harder!! I'm one happy runner right now. :) Can't wait for my first ever set of hill repeats tomorrow! Got my hill in sight... PM Crossfit. 3x5 front squats (max: 88 lbs) WOD: 6 rounds for time 20 yd overhead carry (43 lbs) 10 power cleans 20 yd overhead carry 20 deadlifts This felt good! Good work on my core and upper body. :) |
| Nike Free 7.0 White Miles: 0.25 | Brooks Pure Flow Purple - FL Miles: 7.15 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.51 | 0.00 | 1.75 | 1.00 | 0.00 | 9.26 |
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I love hill repeats!!! I took a hilly course out to this really steep (for me) hill. Then ran up and down that hill 4x. The first repeat didn't go so well. I got 60% up the hill then had to walk cause I went out way too fast. I tried sprinting down the hill to work on breaking down my quads (simulate Steamtown), then 3 times up no stopping!!! :) According to my watch the elevation gain was 112 ft over 0.25 miles. The smaller hills on the way back after the repeats felt like cake and I pulled a sub 8 mile at the end of my run. Awesome workout!! PM Crossfit Ring rows WOD: Helen 3 rounds for time 400 m run 21 kettlebell swings (25 lbs) 12 pullups (green band) Time: 8:38 (1st place in class!!!)
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| Kinvara 2 Lime Miles: 0.75 | Nike Pegasus 29 Blue Miles: 8.51 |
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| Night Sleep Time: 9.00 | Nap Time: 1.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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Recovery run. According to my training schedule for running a 3:30 marathon, I should be running recoveries at a 8:45 pace. This is the 2nd recovery run this week that I have to consciously slow myself down! Only a month ago I was running recoveries around a 9:00 pace. What is happening?? It seems like every good race I run drops my training paces a good amount. Why does one run have that much of an effect? Is that mental? Finished up this morning's workout with 5 mins of planks and some ab work. PM Crossfit: 3rds FGB format (one exercise for one minute followed by one minute of rest at the end of the round) situps box jumps (20") sumo deadliest high pull with kettle bell (30 lbs) row for calories pushups Score: 406! Highest for the day of everyone by 7!! :)
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| Nike Free 7.0 White Miles: 0.25 | Brooks Pure Flow Purple - FL Miles: 6.15 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Don't even look at my sleep time!! I ate terribly yesterday too. I knew this run was going to be tough because of it. I ran with my cousin and we decided to take a slightly different route which meant 2 added hills in the beginning, and a terrible hill and steady climb in the middle! After box jumps and hill repeats this week, my calves were spent. I got a pretty strong urge to stop, but didn't. I felt pretty good about my self for completing a decent run despite the circumstances. I'm excited to go back to Flatlandia (aka Chicago) and test out my new legs! AP 8:06 min/mi |
| Nike Pegasus 29 Blue Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 1.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Wow! I paced the 8:30s of my running group for 9 miles. It was hard maintaining an 8:30 pace we probably did closer to 8:25 pace. After we dropped a runner a new running friend who is also trying to BQ ran the last 6 with me. We ran the last 6 at BQ pace accidentally!! It wasn't super easy but we were still able to talk a little bit. This run was a PR for me. According to my records, my fastest 15 mile training run was a 9:40 pace. Today's run was a nice 8:13 pace!! Wowza!!! Oh, and 55 miles is by far my longest mileage week EVER!!! I feel so great! I really want to race the last 6.2 miles at Steamtown, not just survive!!! :) |
| Nike Pegasus 29 Blue Miles: 15.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 121.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
| Trail run! It was 83F when I started, 87F when I finished. Luckily the trail has quite a bit of trees. I let go of my pace on my trail runs and just try to recover from the week's workout. I surprised myself on this one, an easy trail run was at a 8:59 pace!! All the tough trails, hill work and faster paces in MI over the past 2 weeks must've really paid off!! |
| Pearl Izumi Peak II Miles: 8.04 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Holy toasty cow!!! I finally got a great, long, enjoyable nights rest, but that meant I allowed some heat to roll in before starting my run. I was targeting an easy 8:45 pace according to my training schedule. I went out with 4 full bottles of gatorade and finished up my run in the beating down sun at a 8:40 pace. For finishing up in the 90sF, that ain't too shabby!!! :)
PM crossfit
warmup: 500 m row
preWOD: 3x3x3x3x3 back squats, max 93 lbs WOD: 21, 15, 9 box jumps hand stand pushups Time: 4:56 PostWOD: 5 skin the cats |
| Nike Pegasus 29 Blue Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.58 | 2.00 | 0.50 | 1.44 | 0.00 | 9.52 |
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AM Crossfit: warmup: 500 m row PreWOD: find max snatch (55 lbs) WOD: 4 rounds 5 snatch (35 lbs) 200 m run Time: 4: 38 PM Speedwork. 1 mile warmup at 7:39 pace, drills, then 12x200m repeats. These were supposed to be 5k race pace. We went out with the "6 to 7 min" pace group but they were more like sub 6s. Dropping back to the slower group didn't fix the problem. With temps in the high 90s, how did I get these splits? 5:52/5:54/5:43/5:45/6:02/6:24/6:29/6:22/6:23/6:05/6:04/5:33. Ended with 6 miles easy. 9:18/8:30/8:19/8:04/8:18/8:15
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| Kinvara 2 Lime Miles: 0.50 | Brooks Pure Flow Purple - FL Miles: 9.02 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Complete rest day!!! I'm in need of it too. Yay!! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 118.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 6.01 | 0.00 | 0.00 | 7.01 |
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Blah threshold run. I should be targeting a 7:20 pace to BQ according to my training schedule. Chicago has been hotter than ever. I tried running at 6 am to avoid the heat, but it was still muggy and in the high 80s at the start. I started with a 8:50 warmup mile which felt like a 8:20 pace followed by 6 tempo miles 8:00/8:13/7:47/7:38/7:39/7:45. I punched my average pace into a temperature calculator, and it says that corresponds to a 7:30 pace at 60F. Close! I still got over 12 weeks of training so nothing to "sweat" about yet... PM Crossfit warmup 500 m row "Bradshaw"! 10 rounds 3 handstand pushups 6 deadlifts (53 lbs) 12 pullups 24 jump tucks Time: 16:06 PostWOD: 4x10 ring dips PHEW! |
| Brooks Pure Flow Purple - FL Miles: 7.01 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 120.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Hot, hot, hot! Chicago is so hot right now! I'm heading out of town so my options were to run in St. Louis Saturday morning, which is also hot!, or run Friday morning on a familiar, shaded path. I started running at 5 am at a feel like temp of 87 F and saturated conditions. It was tough, the humidity made it hard to breath but since I started so early I didn't feel the excess heat. It was 89 with a feel like of 93 F when I finished. I wasn't sure if I could keep 8:30 pace, and was willing to accept just the mileage under these conditions. Somehow I maintained a 8:19 pace! Really??? That feels so good. My previous training PR for a 16 miler was 9:40. :) |
| Nike Pegasus 29 Blue Miles: 16.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 121.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.09 | 0.00 | 0.00 | 0.00 | 0.00 | 8.09 |
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| Nike Pegasus 29 Blue Miles: 8.09 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.06 | 0.00 | 0.00 | 0.00 | 0.00 | 8.06 |
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| Nike Pegasus 29 Blue Miles: 8.06 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.04 | 4.00 | 0.00 | 0.00 | 0.00 | 11.04 |
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I was targeting 8:30s for this run. Before the run, I thought that would be pushing it because of my tiring weekend in Kansas City. After a morning hiccup of having to recharge and upload firmware onto my watch, I started out my run in 82 F and sporting my water belt with 4 bottles full of gatorade (yay for extra weight). After my first mile (8:56), my legs loosened up and felt really great. An 8:15 pace felt pretty easy, so I just maintained that pace. Ah, this run felt great physically and mentally! 11 miles at a 8:12 AP. :) PM Crossfit PreWOD: 3x3x3x3x3 front squats, max 75 lbs WOD: 5 rounds for time 1 power clean (45 lbs) 2 hang cleans (45 lbs) 3 front squats (45 lbs) 30 tuck jumps Time: 3:37 |
| Nike Pegasus 29 Blue Miles: 11.04 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 123.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.69 | 0.00 | 0.00 | 3.50 | 0.00 | 7.19 |
| AM Crossfit PreWOD: Russian getups 18 lb kettlebells WOD: 3 rounds for time 10 handstand pushups 30 box jumps (20") 50 lunges 70 situps Time 20:47 PM speed work with a training group and coach. I was bummed because last week we did 200 m repeats because of the heat. I've been missing some longer repeats in my speed work over the past month and I think it's affecting my improvement in speed. Because of the great running weather, we did a mix of 800 m and 1 mile repeats! I was stoked. We did a 1.2 mile warmup at a 8:12 pace. Then 800 m, 1 mile, 800 m, 800 m, 1 mile. My paces were: 6:55, 6:57, 6:38, 6:39, 6:48. I've never run a mile sub 7 before!! That's 2 PRs in one workout with negative splits!!! I added extra mileage at the end around a 8:36 pace which felt like a 10:00 pace to me!! :) Ahhh, just what I needed! :) |
| Brooks Pure Flow Purple - FL Miles: 7.19 |
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| Night Sleep Time: 9.00 | Nap Time: 0.50 | Total Sleep Time: 9.50 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.16 | 0.00 | 0.00 | 0.00 | 0.00 | 10.16 |
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Nice morning run. I was targeting a 8:45 recovery pace. My legs took 2 miles to loosen up from all the hard work yesterday. Then a 8:20 ish pace felt "easy"!!! AP: 8:31 min/mi PM bikram! I haven't done bikram in a solid 4 weeks. I usually go once per week but couldn't because of traveling. I love going to stretch out my tight muscles and speed along recovery but to also benchmark my fitness. This is a great benchmark class because it's always the same sequence of exercises. I normally try to do something each class that I haven't been able to do before to push myself and improve every time. Well, this class I noticed how much fitness I gained in the past 4 weeks! Wow, I feel so much stronger all around I can't believe it!! I was definitely pretty stiff, but felt like I could push every exercise a lot more than I ever could. :) |
| Nike Pegasus 29 Blue Miles: 10.16 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 122.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.84 | 0.00 | 5.00 | 0.30 | 0.00 | 7.14 |
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Nothing starts the day better than a heaping dose of lactic acid!! I was so nervous about this run. My tempo's have been less than stellar lately, partly because of being out of town, then the terrible Chicago heat wave and partly probably because of raising my mileage. I put some pressure on myself because it's do or die time (even though I have 13 weeks to marathon). Ugh, my one mile warmup was a 8:48 pace and I felt like I was pushing it! No worries, that's why it's a WARMUP! Met up with my running partner then we did 5 miles at a 7:25 AP!!! Wow! And that's with my water belt (carrying one bottle). Our paces were: 7:44. 7:33, 7:29, 7:15, 7:09. Note that the last TWO miles were sub 5k race pace for me, AND negative splits to boot!! I rounded out my run with 0.5 mile easy, then 3 0.1 mile strides with 0.1 mile recovery (5:37, 5:19, 5:19 min/mi paces). I think today was a lesson on my need for improvement of self-confidence. Yes, I'm running a ton faster than ever before, but why set a mental limit on myself? Now I know where I'm at, and I'm actually confident I could break these paces on next week's tempo run. Pushing my lactic threshold = faster pace below threshold on marathon day (aka BQ day)! :) Oh, and I just realized I crushed my 8k PR from March in this workout!!! |
| Brooks Pure Flow Purple - FL Miles: 7.14 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 120.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day! And I need it too. It'll be a day of hydrating well and getting in a higher ratio of carbs to prep for my 18 miler tomorrow! Time to get pumped!! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Yay! I was so excited for this run! I'm really loving these long runs. There's something about getting all my gear ready the night before, getting up early before everyone on a Saturday and meeting up with my group. I had a LONG run today, 18 miles. It was soooo humid out. 18 miles later, I was one happy camper. AP 8:18. I finished feeling pretty good! I have 12 weeks left of training still!! I broke 60 miles this week, for the first time ever! Upping my mileage a ton has really, really helped my running tremendously. I'm so glad I found this blog!! |
| Nike Pegasus 29 Blue Miles: 18.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 120.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.64 | 0.00 | 0.00 | 0.00 | 0.00 | 5.64 |
| FL trail run dodging low hanging mangrove branches, tripping over fallen palm fronds, stomping through the marsh, and watching for gators. Fortunately, I still haven't seen any gators on this run...yet. Gotta sample some All Sport during my run. That's the official race drink of Steamtown so I'm trying to get used to it now. Wow, hello artificial additives! It's like old school kool-aide! AP: 9:12 min/mi. |
| Pearl Izumi Peak II Miles: 5.64 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.24 | 0.00 | 0.00 | 0.00 | 0.00 | 5.24 |
| FL run. Hot and humid! Easy 5 miler during cut back week. I feel like such a bum with this low mileage! Oh well. Just gotta approach this week as a practice taper. I gotta half marathon Sunday to race anyway. :) AP: 8:30 min/mi |
| Brooks Pure Flow Purple - FL Miles: 5.24 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 118.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Ah, back to the stifling, windy city! I woke up before 5 am so I could head to the burbs for a nice, faster 8 miler. My garmin has been reverse charging on me and after cleaning the contacts, upgrading the firmware, and waiting to get a 40% charge, I was headed up to the path. Ugh, got stuck in traffic because of my delay now I will be starting in the heat!! So much for waking up early! I made the most of it. I busted out a 8:02 min/mi AP! It was 96 F when I finished (through a forest preserve). I tried out some salt pills on this run. I felt pretty good besides my legs feeling heavy so I think they are good. :) PM Crossfit PreWOD: sumo deadlift 3x3x3x3x3, max: 115 lbs WOD for time: 30-20-10 wall balls (14 lbs) situps then 1 mile run time: 12:03 My mile run was 7:32!! Pretty impressive after all that leg work and the 103 F temp (according to the McDonalds sign)!! |
| Kinvara 2 Lime Miles: 1.00 | Nike Pegasus 29 Blue Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 119.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.52 | 0.00 | 0.00 | 3.00 | 0.00 | 6.52 |
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It was not nearly as hot as it was yesterday! Ran a speed workout with a coach and group. We did 1.15 mile warmup, drills, then 12x400 m repeats. I guess I was a little sleepy because I was pushing the stop button on my watch instead of the lap button! Whoopsies! The first two repeats were averaged, then lost the third repeat. Woke up by the 4th repeat. :) My splits were: 6:39 (avg), ??, 6:25, 6:47, 6:26, 6:33, 6:24, 6:45, 6:29, 6:28, 6:08 min/mi. Total average was 6:31. The same as about a month ago when I did 9 repeats. No one was running my pace. I think I run faster on Tuesdays with the crew that pushes me. Lessons learned!! At least 6:08 was a training PR for me. :) PM Crossfit warmup: 400 m run PreWOD: 5x3x3 overhead squats max (53 lbs) WOD: 12 min AMRAP 12 push press (45 lbs) 12 chest to bar pull ups (green band) 12 burpees No. rounds: 5+12
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| Nike Free 7.0 White Miles: 0.25 | Brooks Pure Flow Purple - FL Miles: 6.27 |
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| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 119.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 6.01 | 0.00 | 0.00 | 7.01 |
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AM: weights. 3 sets of 12 of the following: 1. barbell squats 2. dumbell incline press (30 lbs) 3. one-leg dumbbell russian deadlift (15 lbs) 4. pull downs (60 lbs) 5. dumbell stepup (30 lbs) 6. tri-pushdown (25 lbs) 7. back extension (40 lbs) 8. crunches PM: pseudo-tempo run. 1 mile warmup at 8:18 min/mi pace. Oh what a nice tail wind on the way out, gonna be tough on the way back. I was running with my tempo partner who was cleated in the ankle earlier in the week. We were going to run 6 miles tempo, but because of the pain in his ankle it was more like 1.5 mile repeats. Still a great workout. I felt so strong out AND BACK against the strong head wind. I think my body really liked this cutback week. Hopefully this run is just a glimpse of what I will do in my half marathon on Sunday! My paces were: 7:17/7:12/7:18/7:08/7:15/7:09 min/mi. AP: 7:13 min/mi. Faster than my 5k PR pace!! Last week's tempo was a 7:26 min/mi for 5 miles. I felt like I could have pulled these paces without the breaks. Plus I was wearing my water belt, so I'm pretty much a hot shot. I can't believe how far I've come in a few months. When I started doing tempos in March I went from high 8s to low 8s to finally going sub 8s, now I'm at low 7s and about to go sub 7s. This is crazy fun!!! :)
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| Nike Pegasus 29 Blue Miles: 7.01 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 120.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram! Resting up for the half on Sunday... |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 119.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.22 | 0.00 | 0.00 | 0.00 | 0.00 | 2.22 |
| Shake out run to keep loose. Mile warmup (8:21) then 3x0.1 mile strides (5:19/5:01/5:07 min/mi AP). |
| Nike Pegasus 29 Blue Miles: 2.22 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.20 |
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| | Race: |
Rock and Roll Chicago Half Marathon (13.1 Miles) 01:41:40, Place overall: 575, Place in age division: 25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Wow, what terrible sleep! I was so nervous for this race making it hard to fall asleep and stay asleep. My racing strategy for this one was terrible! I went out way too fast trying to run with my cousin. I should have run my race not hers. She trained to peak for this half, I'm training to peak for Steamtown in October. I would have been happy with a 7:40 pace. Our first mile was 7:45, not too bad, but then we did a 7:16, 7:06 terrible stupid!!! I tanked around mile 7 but stuck with the race. Dropped a gel, went back to get it, fumbled for a salt tab. Eh. I PR'ed and should be happy about my time, but I'm just ticked at myself for racing stupid. Oh well, it will reinforce what happens if I go out to fast in the full! You live and learn and I PR'ed by over 10 mins. :) |
| Nike Pegasus 29 Blue Miles: 13.10 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 117.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.24 | 0.00 | 0.00 | 0.00 | 0.00 | 8.24 |
| Gotta workout those legs! They feel pretty tight and sore from the half. Wanted to run 8 miles today and thought it would be smarter to split them up. Ran 5.11 miles in the morning before my flight. Flew to FL then ran 3.14 miles. Who would have thought that I would fly to FL at the end of July to escape the Chicago heat!! Wow! |
| Pearl Izumi Peak II Miles: 5.11 | Brooks Pure Flow Purple - FL Miles: 3.14 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 116.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.09 | 0.00 | 0.00 | 0.00 | 0.00 | 10.09 |
| Mid-long run midweek. Oh, and my sister is having a baby today!! Had to get up early to get in a 10 miler then head to the hospital to see my newborn nephew! AP: 8:43 min/mi still shaking out that half marathon soreness! :) |
| Nike Pegasus 29 Blue Miles: 10.09 |
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| Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 | Weight: 116.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.01 | 0.00 | 0.00 | 7.01 |
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AM: weights 3 sets of 12: 1. one-leg squat (20 lbs) 2. dumb bell bench press (30 lbs) 3. Russian deadliest (40 lbs) 4. pull downs (55 lbs) 5. dumb bell lunges (30 lbs) 6. dumb bell bicep curls (20 lbs) 7. superman 8. medicine ball twists (12 lbs) My weight is dropping like crazy the last couple weeks. I hope this is from increasing my mileage and not from overtraining! My BMI is 18.8 right now. PM: Hill/bridge repeats! 65 ft climb over a 1 mile bridge. Ran 3.5 repeats out and back in pretty hot, humid conditions. I can't believe how easy this felt! My first repeat was slower because I wasn't sure what this would feel like. I normally run most of my runs now with my water belt. I ran these repeats without the water belt and I'm beginning to think the belt does wonders on training your legs to run strong! :) My AP was 8:03 min/mi! BQ pace over hills!!! Hopefully the end of Steamtown will feel like that. :)
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| Nike Pegasus 29 Blue Miles: 7.01 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| So I slept in an extra hour to try to get good sleep. Unfortunately, that allowed the beating FL sun to get a head start on me. I ran 7.33 miles outside and decided to switch to the treadmill because it was too hot with no shade. I didn't see the point of slowing my pace tremendously to get a poor quality run in when I could switch to the treadmill, knock the grade to 1% and get some faster miles in. Ran 12 miles total with AP 8:31. I haven't run on a treadmill in over a year!!! Haha! Gotta hydrate and carbo load for my 20 miler Saturday! Hmmm, lesson learned from today's run: start running by 5 am Saturday!! |
| Brooks Pure Flow Purple - FL Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 117.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day! :) |
| Night Sleep Time: 0.00 | Nap Time: 1.00 | Total Sleep Time: 1.00 | Weight: 116.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.01 | 1.00 | 0.00 | 0.00 | 0.00 | 21.01 |
| Early Saturday morning long run. Another 20+ miler in FL! This time in the peak of the heat!! Ran solo with my water belt. Feel like temp was 93 F at finish. My last mile included an overpass and was at a 7:39 pace!!! :) Wowza! I felt really strong on this one! :) AP 8:19 min/mi! |
| Nike Pegasus 29 Blue Miles: 21.01 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 119.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.01 | 0.00 | 0.00 | 0.00 | 0.00 | 8.01 |
| Sunday morning beach run in FL! Ahh, tackled all the beach elements this morning...sugar sand, hard packed sand, water, seaweed, seagulls, and wind. My legs were tight and sore from yesterdays long run, but not too bad. They loosened up nicely a couple miles into my run. I guess I used more muscle fighting the sand. When I walked on the cement after my run my legs were floating up in the air! Haha! Loved it. :) |
| Pearl Izumi Peak II Miles: 8.01 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 119.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.01 | 0.00 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Nike Pegasus 29 Blue Miles: 4.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.13 | 0.00 | 0.00 | 0.00 | 0.00 | 9.13 |
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| Nike Pegasus 29 Blue Miles: 9.13 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.36 |
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| Nike Pegasus 29 Blue Miles: 0.36 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
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| Nike Pegasus 29 Blue Miles: 3.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Nike Pegasus 29 Blue Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Nike Pegasus 29 Blue Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Pegasus 29 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Pegasus 29 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Nike Pegasus 29 Blue Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 29 Blue Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Nike Pegasus 29 Blue Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8:51 AP |
| Nike Pegasus 29 Blue Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Nike Pegasus 29 Blue Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| |
| Nike Pegasus 29 Blue Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.01 | 0.00 | 6.00 | 0.00 | 0.00 | 8.01 |
| 8:07 AP |
| Nike Pegasus 29 Blue Miles: 8.01 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8:24 AP |
| Nike Pegasus 29 Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So I've been off the blogs a little over a month. I was on my way to BQ at Steamtown in October, but one foolish week of training at the end of July pushed me over the edge and I got injured. A very minor injury (dysfunction of my sartorius muscle leading to medial knee pain) thankfully! I've been going to PT now for a few weeks and finally getting back into running. My first long run of 8 miles 2 weeks ago was at a 8:51 min/mi AP. Blah! Then I somehow ran 8 miles this past week at a 8:07 min/mi AP, and yesterday I ran 11 miles at 8:24 min/mi pace!!! I feel like I'm finally getting things back and I don't seem to have lost a ton of fitness. Dr. says I could run Steamtown but not at the pace I could have done, so I'm throwing in the towel for Steamtown and signed up for the Disney Marathon!! Registration closed 1.5 hours after I signed up, so it must be fate. My new 18 week training schedule starts tomorrow and I feel like I'm ready!!! I got to continue to work on my form and do a better job of recovery though, my runs are still pretty painful. Here's to hoping for a solid training round this go around. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8:16 min/mi AP with my water belt. First time wearing my water belt since my injury. This run was the most pain-free yet!! :) Day 1 of new 18 week training schedule is in the bag... |
| Nike Pegasus 29 Grey Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit: 10 rounds, 90 sec on/90 sec off: 10 kettlebell swings (26 lbs) 10 burpees max wall balls (10 lbs) Total score: 154 This felt bad but good! I tried to focus more on my form (knees out during squatting, use more of my gluteus). I really, really want to run today it's so gorgeous out. It's going to be tough taking fewer running days after I had built up to 6 days/week but I think my body will thank me. I can't wait to get my mileage up!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 2 mile warmup at 8:59 min/mi AP, 4 mile tempo (7:49, 7:30, 7:41, 7:45), 4 mile cool down at 8:49 min/mi AP. Wow, this was tough but not. My inner thighs were so sore from Crossfit yesterday. I haven't run these paces in over a month. It took so long for me to run sub 8s and now just getting back from an injury I'm already there!!! If I train smart, this will be a great round of training. |
| Nike Pegasus 29 Blue Miles: 8.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 121.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Recovery run. Not sure I like my Brooks Pure Flow so much anymore post-injury... |
| Brooks Pure Flow Purple - FL Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Long run at 8:25 min/mi pace. My back and hammies were soooo tight from this week's workouts. It was such a gorgeous morning to run. Most everyone in the group ran 20 miles today to prep for Chicago. I was pretty bummed I can't hit that mileage yet, but I'm hitting my paces and distances for my new training program!! Soon I'll be back up to higher mileage!!! :) Wait, I just realized, I'm coming back from injury running a decent pace for BQ-ing in Jan AND I'm only 6 miles a week shy of what I used to peak at for marathon training!! I have 16 weeks till my marathon, I just got excited. Woot!!! |
| Nike Pegasus 29 Grey Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 121.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| My first Cambridge run! I didn't move yet, but was in Cambridge scouting out apartments. This was a gorgeous trail. Based on my splits and how I felt after, I believe I was running uphill out and downhill back. My calves were pretty sore after and my quads felt a little burnt up at the end. My splits the second half were much faster than the first but running felt easier. I'm glad I didn't know this from the get go because I would've been obsessing about my bum thigh the entire run. I wasn't trying to run super fast but somehow a 8:06 min/mi average pace felt good! Hey, I'll take a 10 miler BQ pace training run! :) Plus, I'm getting closer and closer to pain-free running! |
| Nike Pegasus 29 Grey Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at the gym and PT on my own in FL. It's tough running fewer days but I'm still recovering and I'm getting faster! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 8.00 |
|
6 miles @ 8:20 average pace then 10x0.1 mile striders with 0.1 mile walking recovery. Strides felt sooo weird after not doing them since July but my thigh held up pretty well and I settled into a good groove towards the end! 5:58, 5:56, 6:29, 5:29, 5:24, 5:40, 6:09, 5:25, 4:54, 5:02 min/mi paces. My PR for these beore injury was 4:53 and I used to only do max of 5. I got pretty close to that at the end!!
|
| Nike Pegasus 29 Grey Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram and PT - stretching it out and working them glutes! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 5 mile recovery run @ 8:53 average pace. Boy, it's tough to hold back! Then 1.5 miles worth of DREADMILL running during my first ever gait analysis. I find the results of this next week. :) I did find out I have perfect cadence though! And, I was told to concentrate on trying to get a higher kick back. |
| Nike Pegasus 29 Grey Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ah, my first long run with marathon pace miles! I was kinda nervous about this and I wore my fuel belt so I wouldn't have to stop during my marathon pace miles and drink from the group's water dropped along the course. Having the fuel belt means more difficulty, plus it was a pretty windy chi morning. My watch is typically off during my runs on this path (through forest preserve) but I guess it was off even more than normal because I was running faster? Anyway, I guess my entire 13 miles ended up being averaged out to marathon pace (8:05). My 8 miles that were supposed to be marathon pace (faster than 8:12) were: 7:54, 7:53, 8:02, 7:53, 8:00, 7:57, 8:00, 7:58. I think these paces are too fast for my marathon in January, but how do I know what pace to run? Ugh, I'm so confused!! I tried to practice that higher kick back that I was told to try from my gait analysis and it actually made it more comfortable to run faster so yea to that! :) |
| Nike Pegasus 29 Grey Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| My knee was hurting a little yesterday so I was a little nervous about this run. I was smart (for once) and taped it up just in case. :) My watch wasn't working on this run so I used the MapMyRun app to gauge my speed and distance. I didn't know what pace I was going in the beginning so I just went with what was comfortable. It ended up being 8:00 and sub 8! Wow! I'm so glad my watch wasn't working and just went by feeling. My knee was okay by the end, just minimal pain. I'm starting to get stoked about my paces again!!! :) |
| Nike Pegasus 29 Grey Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Crossfit 400 m run, 3x3x3x3x3, 3 rep max overhead press. Max: 55 lbs WOD: 1 min on/1 min off, 6 rounds: 5 knees to elbows 10 overhead press (35 lbs) 20 lateral jumps over bar. Time: 8:58 Wow, the work you can do in under 10 mins with rests! Great interval training for me. My first round of lateral jumps were extremely comical because I was so afraid of reinjuring my knee!! I manned up good though and pounded them out by the end. I love getting back to plyometrics - great power booster training! :) PT just after lunch and found out that was my last session! Apparently I'm not improving fast enough to receive physical training??? What?! Whatever... Stupid insurance. With some intense, last minute brainstorming with my PT we figured out that my knee pain could be due to a pinched femoral nerve!! Great news because the right stretching and massage will heal this up good with no damaged tissue to worry about in the future! PM 4 mile recovery run at 8:54 pace. I tried to run this one SLOOOOOOOW! It's so tough when it feels so good to run so fast. Had quite a bit of knee pain and I'm thinking it's from the different gait at a slow pace. I think it makes sense, if you are running faster you are reaching with your legs, stretching out the muscles and probably releasing the pinching of the femoral nerve. |
| Brooks Pure Flow Purple - FL Miles: 1.25 | Nike Pegasus 29 Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
|
Threshold run. 2 mile warmup at 8:30 pace, 4 mile tempo at ??? pace (faster than last weeks 7:41), 2 mile cool down at 8:30 pace. Here's how the tempo went. We were pushed with a pretty significant tailwind 3 miles out, then 1 mile back was into that strong headwind. Hard to compare to last week's run but my splits were: 7:19, 7:11, 7:23, 7:35 - 7:22 AP!! Miles 3 and 4 were in the dark where I couldn't see my footing very well, which may explain the drop in pace. Mile 4 into the headwind was still faster than last week's average pace of 7:41 so I will conclude I'm improving. :)
|
| Nike Pegasus 29 Grey Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram in morning, weights in evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 mile recovery 8:56 pace. Gait analysis results!!! My LEFT knee pain is caused by weak RIGHT glute muscles (right hip dip)!!! Yay, I know where to go from here! :)
|
| Nike Pegasus 29 Black Shield Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Long run. So I have so many things going on with my pace. I don't know what my marathon race pace will be, I'm wanting it to be faster than 8:12 to BQ, but I have to work on my gait to correct this knee pain. I received the results of my video gait analysis Friday and found out that pain in my left knee is caused by a weak glute med on my right. Basically I'm spring loaded on my right and crashing down on my left. In trying to use my glutes more in my running I noticed during this long run, I have to run faster to feel that activation, but I am trying to run my long runs slow! Ugh, I ultimately decided during my run that I need to focus on correcting my gait and not worry about my pace until I have that down. There's no sense ignoring this knee pain just to hit my slower pace for a long run. I started out kinda sore from deep tissue massage the day before, but after 5 or so miles I finally felt like I was hitting a good form. I was also told to focus on running more like roadrunner (min bounce, push forward) and less like tigger - my vertical displacement is 3" while running. I tried this throughout my run and got frustrated but finally felt it the last mile!! It felt so good and was even easier to run faster. It was a great run to work on form although my time was too fast, oh well at least I didn't feel like I was at threshold. 8:16 average pace. Oh, and it feels great to finally hit 40 miles a week again!! I can't believe this is the mileage I peaked at my first year of running marathons. I feel sore, but even with an injury I feel like I have a lot more to give. I still haven't run a marathon after hitting higher mileage, and to think that from now till January will all be at higher mileage...love this!
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| Nike Pegasus 29 Grey Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles whatever pace to hit my corrected gait. Okay, I guess that's a 7:47 pace. :) I'll take it! I continued to work on minimizing my vertical and instead pushing forward. I noticed to helps to increase my cadence and focus on kicking my feet up behind me. I feel my center of gravity drop to my hips and thighs, my head is steady, and the trees fly by in my peripheral. It's awesome. I actually had very little soreness at this pace even at the end of my run. I attribute that to the decreased pounding accumulated by my lower vertical. I think I'm on to something here! And note, I beat my 10 miler PR today on a training run, not going all out, no gels, wearing my fuel belt!! And, I'm back in the game! :)
|
| Nike Pegasus 29 Grey Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Recovery run, 8:45 pace. Ouch, my knee hurt during this run!!! I think bc of the slow pace, but I couldn't go faster on this run. Crossfit 3 rounds: 50 squats 7 chest to bar 10 hang power clean (45 lbs) Time: 6:36 5x1min plank 4x20 band pulls |
| Nike Pegasus 29 Black Shield Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram and PT exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 1.00 | 0.00 | 8.20 |
| Oh weather! I drove up to the suburbs to meet up with a friend for some tempo miles. It started raining and was 55 out and the runners that were out did not look happy! I was not prepared for the cold rain. Luckily my friend wasn't either. I drove back to the city and ran on the dreadmill! I can't believe I actually ran on the dreadmill! I'm the type of person to run outside no matter what. I've run 20 milers at 0 F and 85 F since I hate the treadmill so much. Oh well. I did 6 miles at 8:13 pace then 10x100 m strides 10 MPH to 11 MPH (6:00 to 5:36 min/mi pace) at 1% incline. |
| Nike Pegasus 29 Grey Miles: 8.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile recovery run. 9:00 average pace. The path was so deserted probably because of all the runners tapering for the marathon Sunday. It was funny to see a runner because they would smile at me and say "hi" (more so than normal). I'm guessing those were the marathon runners that were putting in their final mileage. Tapering marathoners are so cute! |
| Nike Pegasus 29 Black Shield Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 mile long run, sooooo cold at start!...and finish!!! 39F/44F. 8:13 average pace. Whoopsies! Honestly, it did feel pretty easy. I felt like I was running slow!! I love practicing this new gait. :) Course marshaling the Chicago marathon tomorrow! I'm so excited to watch the elites fly by! I never spectated a marathon before, hopefully I'll absorb some of their super powers and witness some new course PRs with this cold weather! :) |
| Nike Pegasus 29 Grey Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 mile recovery run 8:57 min/mile average pace. Felt pretty good. Not looking forward to moving across the country from my fiancé this week. At least I have my running to comfort me. :) PM crossfit: max snatch (45 lbs because I don't know what I'm doing) WOD: 8 min AMRAP 2x pullups (which became ring rows because I'm a weakingly) 2x box jumps 4x pullups 4x box jumps ... Completed up to 16 reps! PostWOD: 150 abmat situps 50 leg extensions |
| Nike Pegasus 29 Black Shield Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Windy run! I don't know what I was trying to do here. Last week I ran 10 miles at 7:47 min/mi pace. I guess I was trying to beat that even though I should not be running this faster than marathon past (no faster than 7:55). So, I headed out, very surprised for having zero knee pain by mile 4. Then a minor pinch that went away. When I turned around on the trail I was slammed by the wind and my knee just couldn't take anymore. I think this happened mostly because of cross fit the evening before. I tired out my glutes then of course when I run they can't hold good form for a fast, longer run. Oh well, I take this run as a learning experience. First 7 miles were 7:50 min/mi pace overall AP was 8:13 min/mi. Pretty decent after snatching, box jumps, and leg extensions the night before! :) |
| Nike Pegasus 29 Grey Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 5.00 | 0.00 | 0.00 | 9.20 |
| I was very worried I'd suck up this run pretty well, actually I was pretty positive I would. The conditions did not support anywhere near a great run. This was during my move on the way from Chicago to Cambridge in OH. I am temporarily moving from my fiancé which I am VERY sad about! I had pretty little sleep the last few days and my run Tuesday ended pretty terribly. Hey, this is what running's all about though, you work with the conditions, try to learn something, and sometimes things just fall into place. Maybe I NEEDED a great run. It was very chilly (40 F), I started out on a 2 mile warmup going to fast and constantly trying to slow down from sub 8s to a 8:45ish pace. Then 5 mile tempo. Last tempo was 4 miles with my awesome fast running partner at 7:22 min/mi AP with 3 miles of tailwind and 1 mile of headwind. I don't think I can beat 7:22 but I'll see what feels good today. My splits were: 7:18, 7:23, 7:18, 7:30, 7:11 for an average pace of 7:20 min/mi!!! How???!!! Who cares, I'll take it! Nice 2.2 mile cool down then back on the road to get to Cambridge! :) |
| Nike Pegasus 29 Grey Miles: 9.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
| 5 mile recovery run in Cambridge/Boston 8:35 min/mi AP trying to run slow! I can't believe 8:35 feels as easy as it does now!! |
| Nike Pegasus 29 Blue Miles: 5.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.28 | 0.00 | 0.00 | 0.00 | 16.28 |
| Long run in Cambridge. This was supposed to be a 16 mile run with 10 miles at marathon pace. The elevation profile of this run is kind of weird. It has a steady 200 ft incline over 6 miles then 90 ft decline over 2 miles and turn around (90 ft incline then 200 ft decline back). I feel good about my run, but maybe I was cheating since there was so much decline back? I tried to push myself down the decline but was limited my the pounding causing knee pain. I did 8:30 min/mi pace for the first 6 miles then averaged 7:59 min/mi for the last 10 for an overall average pace of 8:08 min/mi for 16 miles! I guess I shouldn't worry about how easy my marathon pace miles were because for every downhill I did run uphill and still averaged faster than BQ pace for 16 miles!!! This is my longest run BQing, a milestone day for me. :) |
| Nike Pegasus 29 Grey Miles: 16.28 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| Ahhh! I had to run by myself in the dark in a new city!! It partly made me run faster because I was afraid of the boogie man and partly made me run slower because it was dark and the path wasn't completely smooth. It's taper week and I did 7:41 min/mi average pace with splits of: 7:29, 7:50, 7:30, 7:46, 7:51, 7:43, 7:44, 7:42. I can't believe I'm consistently training at sub 8s now! So fun! :) |
| Nike Pegasus 29 Grey Miles: 8.02 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.07 | 0.00 | 0.00 | 0.00 | 0.00 | 5.07 |
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5 mile recovery run. Boston side of St. Charles. Oh, my legs and calves are sore from last night's run! I like it and liked this recovery run! 9:00 min/mi average pace. PM crossfit 5 rounds: 15 ball slams 10 pushups 15 GHD 10 goblet squats |
| Nike Pegasus 29 Grey Miles: 5.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram = active rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.07 | 0.00 | 0.00 | 3.00 | 0.00 | 8.07 |
| 1.8 mile warmup, 12x400 m repeats with 200 m recovery, 1.8 mile cool down. Paces were: 6:49, 6:29, 6:20, 6:17, 6:17, 6:16, 6:14, 6:03, 5:51, 6:23, 6:18, 5:50 min/mi. My previous PR for 400 m repeats was 6:08 min/mi back in July right before I hurt my knee, and now I didn't realize I broke that 3 times in this workout!! :) |
| Nike Pegasus 29 Grey Miles: 8.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Recovery run. 9:00 min/mi pace. |
| Nike Pegasus 29 Neon Shield Miles: 4.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at 8:09 min/mi average pace. Whoopsies! It was recovery week and I ran with my speedy friend I was training with before I got injured. It felt pretty good and we kept trying to slow down at least! :) |
| Nike Pegasus 29 Black Shield Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.06 | 0.00 | 0.00 | 0.00 | 11.06 |
| 11 mile steady state run. 7:47 min/mi average pace!! I was worried, I'm not getting nearly as much sleep since I'm working now and it seems like I just have to throw in my runs when ever I get a chance. My glutes are achy where my hamstring attaches to whatever they attach to up near where your glutes attach. I blame this on not getting a proper deep tissue massage since I moved (2 weeks now). It did feel like that tightness worked itself out during the run, but towards the end and afterward it came back a bit. I can't believe I ran so well! :) |
| Nike Pegasus 29 Grey Miles: 11.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.16 | 0.00 | 0.00 | 0.00 | 0.00 | 4.16 |
| Recovery run 9:00 min/mi pace. Weights at home: bis, shoulders, chest, step ups, lateral band walks, crunches and bicycles. I'm thinking of nixing cross fit. I have less time and when I dialed back cross fit, I got faster. This is becoming a realization on my stubborn self that the specificity of training is a real entity. I'll do more running specific weights on my own and put more efforts into running faster. I'm still building my mileage anyway so I'm going to have less gas for cross fit anyway. Pardon the 200 different Nike Pegasus 29 I have, I am trying to have shoes in FL and IL as well as MA so when I visit people my shoes are already there. :) |
| Nike Pegasus 29 USATF Miles: 4.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.03 | 0.00 | 5.00 | 0.00 | 0.00 | 10.03 |
| 3 mile warmup, 5 mile threshold, 2 mile cool down. I wasn't going to hold myself to my 7:20 pace pr threshold run I set the last time I did a similar training run. This course is so much tougher than that course (constant little ups and downs). I guess I did better than I thought though! My splits were: 7:20, 7:23, 7:17, 7:17, 7:03, for an average pace of 7:16! My calves were pretty tight after, but not too bad. I don't know if I'm pushing my pace too fast in my training runs or am just adjusting because I'm faster? I still have 11 weeks until my marathon and I don't want to blow up!! |
| Nike Pegasus 29 Grey Miles: 10.03 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Bikram AM Massage PM!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 0.00 | 0.00 | 0.90 | 0.00 | 7.00 |
| Wow, my legs felt pretty tired at the beginning of this run. I guess that's why they call it a RECOVERY run! Ha. I did 4 miles 9:00 pace then 8x 100m strides with 100m walking recovery and rounded out to a total of 7 miles running the remaining miles at 9:00 pace. My stride paces were: 5:36, 5:31, 5:19, 5:13, 5:37, 5:08, 5:07, 5:21, 5:27. Okay, I just realized I did 9x100m. Oops!! No PRs here, but I think this is my most consistent set of strides and the paces were all consistently faster. Plus, this was all into a headwind, a tiny headwind, but nonetheless a headwind. :) My legs felt refreshed after this. Not PR in a race refreshed but much better than before the run! :) Now to figure out how to run my 18 miler in FL tomorrow with 22 mph sustained winds all day and 35 mph gusts. I just gotta go with my pace and not freak out if I run 9:00s against the wind, right?
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| Nike Pegasus 29 USATF Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Windy long run in FL. 22 mph sustained winds. I think the wind was pushing most of the way, although at some points it seemed like the wind was coming from all directions. 80F starting temperature. 8:12 min/mi overall pace! My longest run yet at BQ pace. I finished strong with my last 2 miles at 7:46 and 7:42 pace. Once I finished I realized I'm probably pushing my pace too hard lately. I think I'm going to cut back my paces this upcoming week. I still have 10 weeks till marathon and I don't want to implode! :) |
| Nike Pegasus 29 Grey Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.60 | 0.00 | 7.00 |
| 7 mile recovery run with 6x100 m strides. Because of the hurricane I had to dreadmill this run up! Maintained a slow 9:15 min/mi pace at 1% incline. 0.1 mile repeats at 10 MPH (6:00 min/mi), the fastest the treadmill would go. My legs were sooooo incredibly tight in the beginning and I was worried I pushed way too hard last week. My legs loosened after 3 miles and felt really good. Followed my run with a ton of stretching which made my legs feel even better. Time to hunker down for the storm! And what's with this constant feeling like my hammies are on the verge of cramping? I took a salt tab last night. Is that an electrolyte thing or fatigued muscle thing? |
| Nike Pegasus 29 USATF Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Holy downpour! So glad I have my Nike shields to keep my feet dry...well, until the torrential downpour at the end of my run! I wanted to slow my paces this week. I'm worried I am pushing too hard and won't be able to maintain these paces for the next 10 weeks of marathon training. Last week I did 11 miles at 7:46 pace. I was planning on dropping it to 8:05 pace. My GPS was all wacky at the beginning then the path was all messy from the leaves and puddles (and it was dark) that I didn't want to keep checking my watch so I more or less went on "feel" which felt like I was sandbagging a little. Ended up being a 7:53 pace for 12 miles! Stretched up nice n good after my run and didn't feel too spent. :) I'm happy about the slightly slower pace and how I felt, but I think I'll try to drop it back to 8:05ish next week for my midweek 14 miler. If I get past this week, I'll make it past the point I got injured this summer! :) And the good news is my knee was 100% pain-free! Ya-yay! |
| Nike Pegasus 29 Neon Shield Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram and deep tissue massage later. I'm happy with how my legs felt after the 12 miler last night. They were worked but not too spent. Bikram felt AMAZING stretching out all that tension. Combined with a good session of deep tissue and I think these legs will be in business! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Nice early morning run. 2 warmup miles, 6 threshold miles, 2 cool down miles. I wanted to slow down my paces slightly this week and I did just that. 6 threshold miles were at 7:34 average pace. Perfect! Overall pace for the entire run was somewhere around 8:02 I think. Time to recover and get ready for 21 miles Saturday!! :) |
| Nike Pegasus 29 USATF Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy recovery run. 9:15 min/mi average pace. Working on maintaining McMillian paces for finishing a 3:29:59 marathon. |
| Nike Pegasus 29 Neon Shield Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 mile long run in Chicago. Ran the first 6 miles solo, then met up with my partner with 15 miles to go. Last week's 18 miler was a 8:12 pace and I wanted to pull back on the pace because I think I'm pushing too hard on my long run. I just want to BQ (8:12 pace)! My friend and I were talking most the way and kept trying to pull back on our pace. One of the problem's is that I don't really know what pace I'm actually running on this path until I'm done running because it's through a forest preserve and my watch is always off in comparison to the mile markers of the path. I felt like we were sandbagging, which ended up being an 8:16 average pace! I don't know what to think. My legs didn't feel torn up at the end, in fact, at mile 20 I felt like I could throw down the hammer if I needed to (don't worry, I didn't test that one out!). I'm getting sooooo obsessed now, I am gaining more confidence I can BQ at Disney. I watched the youtube of the course. It's slightly different than last time I ran it, which moves the overpass "hills" to miles 15, 16 instead of 22, 23 (30 ft climb max, whoop-dee-doo). I'm not complaining. The only thing I'm worried about is the curveous miles 19-20 where they now have you run through the Wide World of Sports Complex around the track and baseball field. I can't worry myself about this, I keep telling myself the curves will break up the monotony of the flat course. I'm excited for this upcoming week of more recovery runs, no tempo and speed and reaping the benefits of this awesome run! As long as I can make it into my recovery run Monday pain-free, I will make it past the point of injury with this schedule!! 55 miles this week. I'm reaching the peak mileage of my marathon training!! :) |
| Nike Pegasus 29 USATF Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles of recovery at 9:15 min/mi average pace. Not sure why, but my legs felt so brand new and fresh on this run!! After a faster than planned 21 miler this was so unexpected. I'm not sure how I recovered so quickly. I stretched a lot immediately after my long run Saturday, then was freezing cold to the core so had to take a warm epsom salt bath (figured the epsom added to the hot water would negate the terribleness of a warm bath after a long run), read on my iPhone during the bath that a warm epsom salt bath after a long run is pretty much the worse thing you can do, freaked out and got out, iced everything from my waist down for 20 mins (calves, hammies, knees, and glutes), then strapped on my recovery pants and vegged. I don't know, maybe the "contrast" from epsom bath to ice helped? Regardless, I'm so encouraged because I made it past the point in the schedule where I got injured this summer and I'm pain-free!!! |
| Nike Pegasus 29 Neon Shield Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Got me some new Pegasus today to add to my list! I'm not OCD I swear! Okay, so the story is, I have a pair of Pegasus in FL and 2 pair in Chicago (shield and normal) since I travel so much and don't want to cart stinky running shoes around. I feel like the cushioning of the Shields are somewhat stiffer than the normal Pegasus (Shields are the gortex version) and I really don't like to do faster runs and long runs in the Shields because it feels like more pounding. Thus, I had to get another pair of normal Shields since I only have Shields in Cambridge. Okay, I feel better having explained myself...This was the longest midweek run of my entire 18 week schedule - 14 miles. Since it was the one and only 14 miles, naturally I had to kick that 14 miler midweek's butt! 7:45 min/mi average pace. Oh, and after watching the Disney marathon course video, I decided to alter my route to include more "bridges" so I'm prepared for the 2 overpasses in the marathon. So that's a 7:45 min/mi pace with 10 bridges!!! I didn't want to stop because I knew I'd get a rush of tightness and soreness, but it actually wasn't too bad. Although it may be a little faster than desired, I'm glad I did it to know how my body will feel if I try to pull that pace in the marathon! Ahh...no tempo run this week, instead, an extra recovery day. I'm going to need it to reap these benefits!!! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles of recovery on the dreadmill thanks to the nor'easter (1% incline, 9:13 min/mi pace). Well, thank you, nor'easter really because I needed some zero technical terrain for this recovery run! My calves have been so, so tight from my super fast 14 miles the day before. I was starting to get pains in the bottoms of my feet and started worrying about the kiss of death, aka PF! I am so freaked out of my mind after much needed recovery runs. I go into them feeling like my legs are about to explode and come out feeling like they reached a zen point normally only obtainable by a really good massage therapist. WEIRD!! I'm not complaining! Stretched really, really well. Spent some extra time stretching my calves and feet different ways. |
| Nike Pegasus 29 Blue/Crimson Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Notice today's theme: RECOVERY! :) AM Bikram. Ahhh, this felt sooo good. It's such a good gauge of recovery and muscle tightness! I was able to do the balance poses much better than last week and the pain at the top of my right hammie is subsiding thanks to my deep tissue last week. I came out feeling rejuvenating and gave myself a pat on the back for my impulse purchase of GRAPE flavored Nuun earlier this week. Cause, hey, you can't sweat out all your electrolytes in Bikram when you need them for much more important things in life - running!! :) PM 1.5 h deep tissue massage |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.60 | 0.00 | 6.00 |
| 6 miles recovery with 6x100 m strides. I guess my watch decided to reverse charge again, boo!!! At least it was just a recovery run. Gotta get that sucker figured out because I will be crushed if that happens during the marathon!! Ended up using mapmyrun with telly in hand. I was considering going by feel, but I don't trust myself and want to make sure I'm running a slow, recovery pace. 9:10 average pace minus strides. I'm not sure what my stride paces were. I think they were all below 6:00 min/mi pace because my current pace at the end of the stride was always around 5:35ish or less. I noticed towards the end of my stride repeats that my legs were stretching a lot more than I think they have ever stretched in my runs. It felt really, really good and I attribute that to dedicating more time to stretching. :) I always so excited for my Saturday long runs! Haha. Tomorrow is 16 miles with 12 miles MP. I no longer feel intimidated to do these long runs with MP pace miles since I can hit faster than MP for that mileage in my midweek mid-long runs! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 12.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| 16 mile long run with 12 marathon pace miles. This course is kinda cheating for the marathon pace miles because it's a 200 ft climb over the first 6 miles so that means the last 6 miles are a 200 ft decline. Oh well, if I look at my average pace I still can say I rocked this run! 7:57 average pace for 16 miles 7:48 pace for the marathon pace miles. This course isn't similar to Disney in any way, shape or form, but I think it still improves my running because of the up and down. I still have an 18 mile long run with 14 marathon pace miles in my schedule and my tickets are already booked to FL for that training run in December!! Pretty proud of myself today. It was kinda weird running with it being light out and being able to see in my peripheral after most of my runs in the last two weeks being in the dark. Already iced my hammies and calves and looking forward to cut back week this week! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 16.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile recovery run 9:10 pace. The back of my right leg where my hammie meets my glute is acting up on me again. I don't think I have a tear, I think it's from the long run with the hills and the speed. This week is recovery week so I'll try to back off my paces and choose flatter routes. Hopefully that will help. :) |
| Nike Pegasus 29 Blue/Crimson Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run at steady state pace 7:50 min/mi average. Puddle-jumping around the path because of the rain. My hammie felt sooo much better and I didn't want to push too hard this run because I was worried about it. I think I was "guarding" it during my run subconsciously anyway. It's recovery week so the decrease mileage AND intensity will do me good. Supercompensate, baby! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Bikram PM: massage Recovery Wednesday is the theme today. :) Hammie felt 100% today during Bikram. I think I say this after every Bikram session, but I love Bikram. It's such a great tool to gauge your body's status at a much more magnified level. I can tell what areas are tightening up on me and what areas are weak. My hammie has done better than it has in a number of weeks during some of the poses that gave me minor trouble. I also noticed my right quad is starting to tighten up on me, and I didn't notice that otherwise. Looking back to stretching, I have been stretching my quads less to focus more on my hammies! Gotta even things out. Could also be tighter if I was compensating my gait to protect my hammie. I love Bikram! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 0.00 | 0.00 | 3.10 | 0.00 | 8.00 |
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1.5 mile warmup then 4x1200m with 600m recovery jog at the indoor track (200m). I am just entering the mesocycle to start track workouts and I normally track my pace outside with my Garmin. I wasn't a runner in high school, so the track math is new to me. Hence, I had no idea what pace I was going. I just went by effort. 50 sec around the 200 m track felt hard but like I could push a little faster. Calculating my paces later I did 1200m (well the first was 1400m cause I can't count) at 6:38, 6:42, 6:38, 6:32 min/mi paces! I'm pretty happy about this. The last time I did 1200m repeats was in April and my old PR was 7:11 min/mi pace, which ended up being close to my 5k race pace in April (7:18 min/mi). The marathon BQ is my primary goal, but I'd love to hit sub 21:00 for a 5k (6:45 min/mi) so I can get into corral A for the Shamrock Shuffle!! I think that's doable especially since I'm just STARTING track workouts again! :) Oh and if you add up the total mileage for my repeats including my extra lap, I ran 5k in 20:38! I'm getting close to my 5k goal! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| After sleeping on the couch (parents in town) and having a track workout last night, I thought I'd be dragging on this recovery run. Um, I had to focus on SLOWING down to hit above 9:00 min/mi recovery pace! Whut?! Is that from super compensation from this recovery week or from muscle memory from last nights track session? Who knows but the run felt good. I did 8x100m strides, and didn't break any records but didn't break anything in my legs either. :P Paces for strides were: 6:00, 5:39, 6:08, 5:26, 5:48, 5:34, 5:49, 5:18 min/mi. Finished with 1 mile easy which felt super weird after the strides. I think that's from my muscles working more efficiently! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Cut back week! 14 miles at 8:14 min/mi average pace. Felt pretty easy in the beginning but not as easy as I thought towards the end. Guess that's why the training plan is structured that way! And, another week bites the dust. I'm so stoked for next week's turkey trot and 22 mile long run!!! |
| Nike Pegasus 29 Blue/Crimson Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| So, I'm pretty sure I solved my hamstring issue, which turns out to not be a hamstring issue but piriformis syndrome!!! I realized sitting at my desk that my hamstring started to hurt more while sitting. This didn't make sense since the hamstring should be relaxed in that position. I came across piriformis syndrome on a google search and found exercises for stretching the muscle and sciatica nerve flossing. I tried the flossing and...bam!! My pain went almost entirely away!! A dull pain that has been hanging around 3-4 weeks, almost gone...hallelujah! I spent the rest of the day sitting in positions to stretch my piriformis. Then headed out for a 12 mile run after dark. I limit my glance to my watch to check my pace during dark runs so I don't break things in my legs. After a mile and some even asphalt, I did a pace check and realized my first mile was 7:31 pace!!! Opps! Too fast. Tried to slow up just a little (normally these runs are 7:45 to 7:50 pace for me), 2nd mile 7:26!! What?!! Just went with it because it didn't feel like a threshold pace. My heart rate, breathing, and soft tissue felt in sync and working comfortably. I did 8 small bridge repeats to prep for overpasses at Disney and finished in a 7:22 min/mi average pace for 12 miles!! My theory is that flossing the sciatica not only helped the pain, but I think my pinched sciatica was limiting my ability to use my muscles (at least I read that muscle weakness can result). Also, I did notice I was "guarding" during runs when I had more pain. Oh my gosh, it felt so good to run pain free and it felt amazing to fly! I never thought I'd hit these paces for that far in this training cycle. I'm reaching my 5k race pace pr for 12 miles!! So awesome. After the run I focused on recovery - epsom salt bath and ice contrast therapy (works wonders for me) followed by going to bed in my recovery pants. :P Gotta recover for my 10k turkey trot Thanksgiving day and 22 miler Saturday! I'm not planning on racing the 10k, I was going to use it as a threshold run, which used to be around 7:20 to 7:30 pace for me. Now I'm not sure what pace that is!!! I will start by feel and try to go no faster than 7:10 min/mi pace, don't want to blow out my legs before my 22 miler. |
| Nike Pegasus 29 Blue/Crimson Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles recovery including 6x0.1 mile strides with 0.1 mile walking recovery. First 4.7 miles were an easy 9:00 min/mi pace trying to focus on slowing down. This pace is getting to be uncomfortably slow, but this is a big week of running so why push it. Paces for strides were: 5:59, 5:27, 5:16, 5:51, 5:26, 5:32 min/mi. No PRs, but I think this may be the first set of strides all below 6:00 min/mi pace! :) |
| Nike Pegasus 29 Blue/Crimson Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recovery day. Bikram AM. I can tell I am getting fitter and fitter. Bikram was pretty easy today and I was nailing the poses better than ever. My entire body felt so zen and peaceful afterward. Whoa, I'm starting to sound like a yogi! Weird...namaste... Passing out on the plane PM
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Northshore Turkey Trot 10k (6.2 Miles) 00:44:46, Place overall: 100, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 6.20 | 0.00 | 0.00 | 11.20 |
| 2.5 mile warmup to the race at a 9:00 min/mi pace, felt like I was dragging. The course is a lot of rolling hills (I guess that's why they call it "Highland Park"), and the forecast says we will have 18 MPH sustained winds. Great, won't be a fun, fast race. Oh well, I had a great 12 miler earlier in the week so what should I expect? Took a honey stinger before the race, just for the caffeine. :) Started out comfortably fast not looking at my watch to go by feel. First mile was 7:12. Okay, I'll take that. This course is rolling hills and I new the first mile had a nice net downhill. The second and third miles were supposed to be more uphills, those splits were: 7:14, 7:23. Was feeling very fortunate for running all those bridge repeats in Boston/Cambridge! Mile 4 was a little easier, 7:10. Mile 5 to finish was supposed to be pretty tough. Mile 5 was: 7:20. Okay, feeling very fatigued but it's only 1.2 miles left. I haven't done this kind of running in a while, just focus on improving your threshold up a treacherous hill wind a terrible headwind!! Ahhh! Mile 6: 7:20. Last 0.2 mile was 6:44 pace. Watch time after crossing the finish and stopped running: 44:43.97. Expected chip time: 44:42 or 44:43. Posted finish time: 44:46?? Whatevs. Still an awesome run for me. 2.5 mile jog home at 9:00 pace basking in my glory. :) |
| Nike Pegasus 29 USATF Miles: 11.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile recovery run with whippy wind. 9:15 min/mi average pace. |
| Nike Pegasus 29 USATF Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Went to an injury screening yesterday to be sure I do in fact have piriformis syndrome and no hamstring issues. Turns out I have a bit of both. Fortunately the problem with my hamstrings is that I'm getting a significant buildup of adhesions, and I know the reason. I just can't seem to find a decent massage therapist in Cambridge/Boston. I've gone to 5 different ones in the past month and a half. I need trigger point! I was sticking with Massage Envy, but now thinking I should just drop some Benjamins and go to some higher quality places. The physical therapist said I should be getting 3 massages a week to break these suckers up initially!! Luckily, I had a 1.5 hour massage lined up with my awesome massage therapist in Chicago right after the appointment. He was very surprised with how bad my adhesions got but did a great job breaking things up. So happy I had this lined up the day before my 22 miler!! Onto my long run. I was supposed to run 7 miles early and meet up with my friend for the final 15. Got to the path ahead of schedule and realized I forgot my running shoes of all things! Got my shoes, and was able to get in 3 miles before meeting my friend. I decided not to hold back as much as normal on my long runs. My friend and I were scooting along at a comfortable pace chit chatting. I was a little oblivious of the pace and wasn't really checking my watch, but she kept calling out our paces. "Woa, were going 7:59...7:52! Maybe we should slow up for the middle of your run?" She felt good after her 15 miles, and joined me for 3 more miles. Mile 21 was pretty tough, but mile 22 was easier than 21! My GPS is always off quite a bit on this route so I always recalculate my pace based on the watch time and mile markers after the run. 8:03 min/mile average pace for 22 miles!!! Holy cow, I may just BQ in January!!!! |
| Nike Pegasus 29 USATF Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was planning on running 12 miles today, but after my 22 miler Saturday and how my legs feel today I think a recovery run is in order! 5 miles at 9:15 min/mi pace with 6x0.1 mile strides and 0.1 mile walking recoveries. Stride paces were: 6:25, 5:47, 5:39, 5:46, 5:32, 5:40 min/mile. For avg pace of 5:48 min/mi - conservative. My legs felt like they were going to break in the beginning of the run and I felt a little spring in my step towards the end. :) |
| Nike Pegasus 29 Blue/Crimson Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dangit! I just found out I was "given" one of my running goals. I have been working towards earning a spot in Corral A for the past couple years in Chicago's Shamrock Shuffle (the largest 8k in the US). They just announced that now that I'm so close to going sub 21:00 in a 5k (time to get into Corral A), they are now only requiring a time of < 23:00 in a 5k to get into Corral A for females! That's it, no mental battles during a race, no adrenaline rush when I cross the finish just shy of 21:00, no sense of accomplishment. Boo!! Now that they shifted all time goals for females (5k, 8k, 10k, etc), I don't know what to put as my shorter race running goals!!! Someone help a sister out, I have a 10k Saturday!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at steady state pace. I was worried how this would go after my super hard run Saturday. Pulled a 7:39 min/mi average pace for 12 miles. Not too shabby on tired legs! My legs felt very injury prone so I focused on running with good form so I would break anything. I think this is good training for learning to run with fatigue like at the end of the marathon. :) Stretch, recovery drink, epsom salt bath, trigger point ball massage, ice, recovery socks, and to bed early. Can't do much more than that to speed recovery! |
| Nike Pegasus 29 Blue/Crimson Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.14 | 0.00 | 0.00 | 1.86 | 0.00 | 8.00 |
| 8 miles total with 5x600m repeats 400m recovery jog. This was supposed to be an indoor track workout, but all of Cambridge lost power so hit the outdoor track instead. It was really, really cold and windy but nothing is going to stop me from reaching my goal. Suggested pace by Pfitzinger is 5k race pace, by Cambridge coach 6 sec faster than 5k race pace. I haven't run a 5k since April (7:18 min/mi) so I have no idea what my 5k race pace is so just going by "feel". I haven't done a whole lot of track work in my life, so I'm assuming a VO2max feel is where you are out of breath and gasping for air at the end? My splits were: 2:22.49 2:24.15 2:26.12 2:23.97 2:19.62 First 2 repeats where painful and I had jello legs. The last repeat felt the best. My average pace was 6:24 min/mi!!! I have no idea how I could pull a 6:30 min/mi pace for a 5k. Hmm...Maybe I was just pushing too hard? |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. Bikram am, massage pm. I am supposed to race a 10k tomorrow and run 17 miles Sunday. Kinda worried about this, my knee is starting to act up from an old injury, but I think it's from muscle tightness. Hopefully massage will work it out and my legs will hold up. I'm getting close to the marathon, body please don't fail me now! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Portsmouth Jingle Bell 10k (6.2 Miles) 00:45:41, Place overall: 16, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 6.20 | 0.00 | 0.00 | 10.60 |
| 2.2 mile warmup, 10k race, 2.2 mile cool down. Snowy and hilly! Got to wear my yak trax. :) This was a beautiful but difficult race for me. I'm coming off a killer week last week and I knew I had 17 miles to tackle the next day. Regardless, I gave it my all. Finished in 7:21 min/mile pace. Not too shabby! Won 2nd overall female and 1st in my age group. Gotta recover up for 17 tomorrow! |
| Nike Pegasus 29 Neon Shield Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| The point of racing the day before this long run was to get teach yourself to fight fatigue. Well, it did just that! Most the run felt like I had already run 20 miles I guess that fast hill work the day before took a lot out of me. I tried to not put too much pressure on myself especially after running 22 miles at 8:03 pace last week. I focused on good form to prevent injury. Wrapped 17 miles up with a 8:29 min/mi average pace. Felt somewhat strong at the end like I could push a mile or two at sub 8, but at a high risk of injury. Good to know what my options are at the end of the marathon if I'm borderline on BQ-ing! Humbling but a confidence booster at the same time. Glad it's over and I know I can do those back-to-back hard days. Just to prove how much I want this BQ time, I actually skipped the routine warm epsom salt bath followed by ice protocol and instead did a 20 min ice water bath soak!!! Holy moley! That sucked at the beginning, but my legs hadn't felt better in a couple weeks than after this bath!! Just have some muscle soreness in my glutes, probably from all those hills. I can't believe I'm really doing this. Supercompensating from this week after last week is going to really set me up for some good performances if I just stay injury-free!!! |
| Nike Pegasus 29 Blue/Crimson Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Full rest recovery day. Supercompensate, soft tissue!!! I will get you massaged tonight, so treat me good! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.14 | 0.00 | 0.00 | 0.00 | 12.14 |
| 12 miles at steady state pace. Really didn't want to do this run. I think because of all the nightmares I've been having about running slow and it's my last midweek 12 miler before the race! Well, got it done and surprised myself by running faster than last week's 12 miler. 7:34 min/mi average pace! Next two weeks these runs become 11 miles with 2 less bridge repeats, then taper!!! |
| Nike Pegasus 29 Blue/Crimson Miles: 12.14 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles recovery run. Needed this. 9:10 min/mi average pace. |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Track workout. 2.3 mile warmup, 4x1200m at 5k race pace with 600m recovery, 2.3 mile cool down. Splits were: 4:58.3 (6:39 min/mi) 4:55.8 (6:36 min/mi) 4:58.1 (6:39 min/mi) 4:56.7 (6:38 min/mi) No PRs but consistency. First time holding pace below 6:40 min/mi so maybe that counts as a PR. :) Not bad after the hard last couple of weeks of running and my increasing severity in stomach issues (i.e., not back with an intestine feeling like it's tied up in a cute, little bow). |
| Nike Pegasus 29 Blue/Crimson Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No bikram. Issues leaving the parking garage. Oh well, just double up on weights instead!!! No running today, active rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles in FL at 9:06 min/mi average pace. 66 and 100% humidity. It's so weird running in shorts and a tank!!! Massage later to get ready for Sunday's long run. |
| Nike Pegasus 29 Grey Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 14.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in FL w 14 miles at marathon pace. 66F and 100% humidity at start, finished around 11:10am with 75F and 73% humidity. So, so hot after training in the north!! Marathon pace miles were 7:56 min/mi, and overall average pace was 8:00 min/mi. Wow, I couldn't have pushed harder in the end. I gave it my all. I felt so close to passing out from the heat. This is the worst it could be. Disney starts at 5:30am, so as long as I'm on track to finishing in 3:35, I should be done around 9:05am and not have to deal with this heat. Plus, I will gain some fitness and climatization from this run. Only 2 more long runs until taper!!! :) |
| Nike Pegasus 29 Grey Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles at steady state pace. 7:34 min/mi average pace. Wow, I think the pre-taper madness is kicking in because I felt like this run wasn't good enough!! Gotta get rid of the negative vibes and claim back my attitude that I can conquer anything!! Now...how to do that... |
| Nike Pegasus 29 Blue/Crimson Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at recovery pace with 6x0.1 mile strides. I voluntarily ran on the treadmill for this one!! I just needed a break from the cold, dark, uneven footing outside. This turned out to be a pretty enjoyable run. Entire run was at 1% incline. 9:13 min/mi average pace minus strides. Strides were at 10 MPH. It felt really, really good to force my legs to do faster turnover. |
| Nike Pegasus 29 Blue/Crimson Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
|
3 mile warmup, 4x400m with 200m recovery, then 2x800m with 400m recovery, and 2 mile cool down. I didn't have high expectations for this workout. I stepped on glass the night before and it went pretty deep in my foot and I woke up with a sore throat, ugh. Well, all my ailments miraculously faded as my speed picked up and even set a couple of training PRs! Paces were: 400m: 1:30, 1:31.9, 1:32.2, 1:26.9 mins or 5:56, 6:10, 6:10; 5:50 min/mi (had to hang on to the fast girls who have already BQed in the last split!) 800m: 3:16.2 and 3:10.6 mins or 6:32 and 6:22 min/mi (both of these were PRs for me, both surprising felt somewhat relaxed prob from decreasing speed after doing the 400s) Every time I doubt myself or think I have some pain or ailment that will prohibit me from performing well I always surprise myself, yet I continue to doubt myself. I am getting so nervous for this marathon because it's getting closer and closer to the taper. I've hit all the training paces that predict a marathon time well below BQ pace. I'm sure these feelings are natural, I know I have to change my attitude and go into this race confident, pace smart, and I will achieve my goal. 9 days left of training until taper!!! Oh and found out I have a 3 digit bib number for the marathon. Pretty cool because the bibs go up to 5 digits! Just hoping I get into the first corral. From experience I know Disney can start out slooooooowwwww because of the runners who don't focus on their time.
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| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bikram! Active recovery day. Holy cow, heat felt more overwhelming than normal. That's fine, who knows the temps at Disney! Hopefully I increased vascularization. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Chicago Jingle Bell 10k (6.2 Miles) 00:44:44, Place overall: 20, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 6.20 | 0.00 | 0.00 | 11.70 |
| Rainy and windy. 2.5 mile warmup at 9:18 min/mi pace and 3 mile cool down at 9:15 min/mi pace. This race was something else. I woke up and my head cold was pretty bad - a lot of head congestion, but luckily none in my chest. I knew it would be rainy and debated about skipping the race rest up. I decided I was not sick enough for that. Because of the weather and my cold, I had to let go of pressure to PR. The race was north on the lakefront with a 14 MPH tailwind that would turn into a tailwind coming back. My first mile was sub 7, whoops! Second mile around 7 flat, feeling pretty good. Dropped a guy that was hanging onto me around mile 2.5. Then, heading back, bam! Got slammed with that headwind. Just focused on fighting through. Just when I felt like I didn't have anymore steam, then the 10k met up with the 5k walkers. Great, now I have to run around people to boot! Kept pushing through and whittling away the mileage. Less than a mile left, the wind was just too much and I couldn't breath - my congestion was draining into my throat. Alas, I spot a guy running the 10k who passed me around mile 2. He was wearing a Boston marathon running jacket. At that point I decided I can't give up. I kept his jacket in sight and focus on my long-term goal...to earn that jacket. I hung on long enough and we rounded the corner picking up speed. With 100 m left, I decided to finish strong. Kicked past him as he tells me "take it". Love these kind of runners! PR-ed, by 2 seconds. Yeah, not a lot but considering the conditions and my training schedule (ran 18 miles at 8:00 min/mi pace Sunday, PR-ed in trackwork Thursday), I'd say that was a pretty amazing time. :) I will check that workout off my calendar with relish. |
| Nike Pegasus 29 Black Shield Miles: 11.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Two weeks ago, when I ran 17 miles the day after racing a 10k it was pretty tough. I had to push to finish in 8:30 min/mi average pace. My goal for this run was to average 8:20 to 8:30 min/mi pace. I ran with a friend, we were chatting most of the way and ended up averaging 8:07 min/mi pace. Oh my gosh! How? I don't know. I didn't look at my watch until mile 6. I just was going by feel. I will say miles 14-16 were pretty tough and felt like miles 24-26, which is the point of racing the day before. We finished strong with a last mile sub 8. And I did this sick to boot! T-7 days until taper. :) |
| Nike Pegasus 29 USATF Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles sick as a dog!! I'm actually glad I'm sick now. I have time to get better before the marathon. I got sick before Chicago one year 4 days out and ran it sick and miserable (more miserable than other marathons). This run is usually at steady state pace (7:34 to 7:50 min/mi) although Pfitzinger says to run it around aerobic pace. I averaged 7:53 min/mi so I guess this was more like marathon pace. Still a good run. Just need to focus on maintaining fitness while not pushing too hard that I don't get better!! Went to dr. before run. Sickness is above the neck (minus cough due to post nasal drip). Wasn't able to get an rx bc they think it's viral, but I got approval to continue training. Thank goodness I had a dr who's son runs marathons and understands the importance of training!! The best thing about going to the dr is hearing from multiple people that I must be an athlete bc my resting hr is so low. Haha. |
| Nike Pegasus 29 Neon Shield Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Recovery run with 6x0.1mi strides. My body is so exhausted from being sick and probably also from my hard effort this past weekend. I wasn't having a cold run in the dark on the uneven path, so I ran the treadmill with 1% incline and watched the Biggest Loser on my ipad to keep me pumped. 6.5 MPH recovery pace (9:13 min/mi) and strides were at 10 MPH (6:00 min/mi). The strides were extremely energizing and by the end, I felt so in control and relaxed at that pace. 4 days with 3 runs left until taper! |
| Nike Pegasus 29 Blue/Crimson Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Track workout on the treadmill!! Still trying to shake this head cold and didn't want to push my pace outside in the cold so away I went on the treadmill. 2.5 mile warmup at 9:13 min/mi pace then 4x0.75 mi repeats with 0.4 mi recoveries at 6:35 min/mi pace. Then 2.9 mi cool down at 9:03 min/mi pace. I don't want to skip training because I'm sick but I'm worried about pushing too hard because I won't get over being sick! I think I'm balancing okay so far. Hopefully this 20 miler this weekend won't send my cold in a tailspin. 3 more days until taper! |
| Nike Pegasus 29 Blue/Crimson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skipped bikram so I could rest up instead and try and shake this cold. Did a bunch of weights at home instead. Feeling pretty recovered from last night's treadmill workout! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile recovery run in Chicago at 9:10 min/mi average pace. So cold out, looked like a ninja with a fleece wrapped around my face! |
| Nike Pegasus 29 USATF Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I have been sick with a head cold and was worried about this run, my last push before taper. I was counting on falling to running with my friend to pull me through most of the mileage. I got a text the night before the run that my friend was sick and wasn't able to run, and my stomach sank. I actually started crying the morning of my run because I was so scared! What is wrong with me! My fiance is so supportive, he drove me to the path and said he'd be tracking me on his phone while I ran. Well, I ran what felt like a comfortable pace. I was expecting to feel pretty broken down by mile 18 because my pace was a little faster. Mile 18 came and went, a little soreness but nothing too terrible. So did 19. The final mile all my soreness went away and I started floating. My adrenaline kicked in as I imagined running through EPCOT at the last mile of the marathon. When I saw the finish line (aka mile marker) I saw my finace standing by the path. I kicked it to a higher gear and finished my last mile in a 7:22 pace. My overall pace was 7:54 min/mi...for 20 miles...and I started crying before I stopped running. I CANNOT BELIEVE THIS! I WILL BQ!!! Let the taper begin! |
| Nike Pegasus 29 USATF Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles recovery run at 9:10 min/mi pace in Florida. It felt so amazing to run in warmer weather! Disney weather! |
| Nike Pegasus 29 Grey Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I think taper madness is already sinking in! I stayed up late the night before planning out my next round of training (for Big Sur) and thinking about what my schedule should be for summer and what race(s) to run for fall. Well, I feel good because I decided on a plan! I decided to take a 3 week recovery after Disney then hop on the Pfitzinger 12 week peak at 70 miles. I was initially worried about this, but I think the short time at higher mileage will make it easier to hit the 18 week peak at 70 miles this summer. Besides, I can drop my pace a little to build mileage because there's no speed pressure for Big Sur. I haven't picked a marathon out for October yet, but I have a couple in mind. I am excited to see how it feels to run a marathon after peaking at 70 miles! I write this as I still don't know what it's like to run a marathon after peaking at 57 miles. Haha! Yup, taper madness... 4 miles at recovery pace with 6x0.1 mile strides and 0.1 mile walking recovery. Recovery pace was around 9:05 min/mi. It was pretty sweet to run in only a shorts and my sports bra in Florida. I haven't done strides outside in several weeks. I have been doing them on the treadmill and limited to 6:00 min/mi pace (max speed of treadmill). My paces outside were: 5:52, 5:14, 5:02, 5:13, 5:14, and 4:50 min/mi. The last was a PR for me. My legs felt so nice afterwards. The previous 3 times I did strides outside average paces were: 5:42, 5:35, 5:48 min/mi and today 5:14! Wahooo! Guess my legs are already hitting the road to recovery. T minus 18 days until marathon.
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| Nike Pegasus 29 Grey Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 2.50 | 0.00 | 8.00 |
| Indoor track workout. Ladder: 200m, 400m, 600m, 800m, 800m, 600m, 400m, 200m. There were fewer people at the workout because of Christmas break. I had to run with some new girls who said their 5k race pace target was 6:35. Okay, that's about mine or a little faster. I felt like I held back so much the first half of the workout. I finished the 2nd half solo and these were my paces (5k pace should be 49.1 for 6:35 min/mi): 200m: 43.6 (5:50.8 min/mi) 400m: 1:31.5 (6:08.1 min/mi) 600m: 2:22.8 (6:23.0 min/mi) 800m: 3:13.4 (6:29.1 min/mi) 800m: 3:08.3 (6:18.8 min/mi) *** A new PR!!! :) 600m: 2:19.4 (6:13.9 min/mi) 400m: 1:29.3 (5:59.3 min/mi) 200m: 41.9 (5:37.2 min/mi) So, yea, I was holding back. I have never done much track work. It's so much fun and the miles fly!!! I especially love running on the indoor track in summer clothes when it's freezing outside! T minus 17 days and 10 training runs left until marathon! |
| Nike Pegasus 29 Blue/Crimson Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Active recovery. Got up before 5am to head to Bikram and they were closed!!! People, there is no time off for your health especially when there's a marathon coming up!! I went home, caught another hour of sleep and got some good weight and core work done instead. T minus 16 days until marathon! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
CMS 5k (3.1 Miles) 00:21:33, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.90 | 0.00 | 0.00 | 3.10 | 0.00 | 10.00 |
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My first 5k since April! I PR'ed. It wasn't a PR course, a little icy and more hilly than I'm used to (83 ft total ascent). These results aren't official yet, but this may be my first race averaging sub 7s! It's crazy how far my running has come in such a short time. I first broke sub 8s in a 5k a year ago in July, and I haven't even been focusing on VO2max speed! 2.25 mile warmup, 5k race, then 4.65 mile cool down. T minus 15 days and only 9 runs left until marathon!
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| Nike Pegasus 29 Blue/Crimson Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles. Started in Central Park, NY, ended on treadmill. I didn't realize Central Park would be so hilly (compared to what I'm used to). My run Saturday was more hilly than normal as well. Around mile 6, my knee started pinching on the inside - the same injury that sidelined me for a month this summer. I gave it until mile 8 then decided to find a treadmill somewhere and finish the run there. This is taper and my long run should not be this hard. Run in Central Park was 8:03 min/mi pace and total average with treadmill was 8:12 min/mi pace...finished strong. Hoping I didn't "cop out" by quitting and going to the treadmill. It's tough figuring out the right decision when taper madness is fogging up your brain! |
| Nike Pegasus 29 Blue 2 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day...active recover walking around NYC. :) Happy New Year's Eve! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1072.52 | 414.93 | 219.31 | 58.93 | 0.00 | 1765.69 |
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| Mizuno Wave Precision 12 Blue Miles: 58.07 | Mizuno Wave Precision 12 Pink Miles: 113.14 | Pearl Izumi Peak II Miles: 94.64 | Kinvara 2 Lime Miles: 27.00 | Nike Free 7.0 White Miles: 5.24 | Brooks Pure Flow Purple - FL Miles: 101.31 | Nike Pegasus 29 Blue Miles: 330.42 | Nike Pegasus 29 Grey Miles: 253.43 | Nike Pegasus 29 Black Shield Miles: 41.70 | Nike Pegasus 29 Neon Shield Miles: 48.70 | Nike Pegasus 29 USATF Miles: 128.36 | Nike Pegasus 29 Blue/Crimson Miles: 233.34 | Nike Pegasus 29 Blue 2 Miles: 16.00 |
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| Night Sleep Time: 653.75 | Nap Time: 18.00 | Total Sleep Time: 671.75 | Weight: 120.72 | |
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