the road goes on forever...

January 2009

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Location:

Tallahassee,FL,United States

Member Since:

Jun 24, 2008

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

PRs:

Mile- 5:27 Breakfast on the Track, August '09
5k- 18:59 (6:07)  Tails and Trails, May '09 (And two more times! GRR!)

8k- 33:08 (6:39) Sweetheart 8k, Feb '11

10k- 41:38 (6:42) TRBC, March '09

15k- 1:02:46 (6:44) Lake Caroline 15k, Nov '08

Half Marathon- 1:36:58 (7:24) Hoover Dam Half, Oct '09

Marathon- 3:37:16 (8:17) Mississippi Coast Marathon, Nov '08

Short-Term Running Goals:

Help my knees help me.

Long-Term Running Goals:


Personal:

Moving to Knoxville this summer. Hooray for being in a place with a running community! 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
New Balance 903 (Orange) Lifetime Miles: 63.00
Red Flats Lifetime Miles: 44.88
Brooks Salmon Lifetime Miles: 304.65
Brooks Black Lifetime Miles: 131.30
Brooks Baby Blue Lifetime Miles: 116.25
Newtons Lifetime Miles: 0.00
Slow milesFast milesTotal Distance
61.1016.1077.20
Brooks Adrenaline (Blue) Miles: 73.20New Balance 903 (Orange) Miles: 4.00
Slow milesFast milesTotal Distance
2.003.005.00

I'm back!! After a three week hiatus due to weddings, travel, weather and illness, I am getting back into the swing of things. I am excited to get back into race shape and see what everyone else is up to. 

6 x 800 with the track club. Not as bad as I thought. Started around 3:27, last one was 3:07. It's nice to be back to my Tuesday night routine of intervals, a protein shake and a new episode of 90210 :)  And the bunny and turtle seem happy to be settled back in too.

I am not certain on my exact goals yet. I plan to run a 5k either January 31st or February 7th, depending on how quickly I feel like I'm coming back. 

Hope everyone is doing great! 

Brooks Adrenaline (Blue) Miles: 5.00
Comments(8)
Slow milesFast milesTotal Distance
4.000.004.00

hill loops around San Luis

definitely getting spoiled by this beautiful weather; 65 and sunny when i finished!

New Balance 903 (Orange) Miles: 4.00
Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

6 hilly miles at San Luis. Longest run since the marathon. Felt pretty good, hopefully that means I'll whip back into shape pretty fast.

I can't help but laugh at my big 15 miles this week. 

Brooks Adrenaline (Blue) Miles: 6.00
Comments(1)
Slow milesFast milesTotal Distance
2.000.002.00

2 moderate miles followed by the core workout in the new RW.  Not sure if I like it.

Brooks Adrenaline (Blue) Miles: 2.00
Comments(5)
Slow milesFast milesTotal Distance
2.003.005.00

see wednesday

Brooks Adrenaline (Blue) Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

just realized i put this workout on the wrong day! whoops, it was actually tuesday. 

 

12x400 with the track club, most around 93, fastest 83, slowest 96

 i think i pulled a tricep! 

Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

 

4 moderately hard at San Luis 

What was supposed to be an easy run turned into a tempo run of sorts, because there was a fast girl on the trails that my pride couldn't let get too far away.

Brooks Adrenaline (Blue) Miles: 4.00
Comments(2)
Slow milesFast milesTotal Distance
7.000.007.00

In the morning I volunteered at the local 30k race and froze for a good 4 hours (24 degrees at the start- brrrr). It was definitely some good motivation to get back into shape though, and I enjoyed ringing my cowbell and cheering people in. Not to mention the free shirt and chili :)

After a good nap and cup of coffee I went out on my run. (I waited til it was a beautiful 55 degrees).  I needed to do 7 and decided it would be really good if I added a 3 mile tempo in the middle. I think I was overestimating my abilities and only did 1.5 tempo, but it was still a decent run and on a mega-hilly course. 

3 miles easy, 1.5 @ 15k pace (10:40), 2.5 @ marathon pace = 58:46 (avg. 8:23)

Brooks Adrenaline (Blue) Miles: 7.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

My heart just broke watching the Ravens lose. I actually had a Super Bowl ticket (I bought it from a place that gives me most of my money back if they lose). It really stinks when I think about the opportunity that I almost got to experience. Well at least I have money to eat now. 

Comments(2)
Slow milesFast milesTotal Distance
2.750.002.75

I realized today that my GPS watch can do harm. I tried running way too fast on a day that is supposed to be really easy. And it doesn't help that I am out of shape, so I can't run at the pace I could two months ago but I try to anyway. So this is the second run in a row that I let my watch get me to run too fast. Neither of these work outs were what they were supposed to be. So for now on I will be smarter about what days I wear the watch, and need to listen to my body more than the pace written on the watch.

Brooks Adrenaline (Blue) Miles: 2.75
Comments(1)
Slow milesFast milesTotal Distance
2.003.005.00

It was so cold (hey, 35 is cold to Floridians) that the guy in charge of intervals had us do a 3 mile acceleration tempo instead of stopping in between intervals and getting cold. I am pretty happy with my times and it felt really good.

 

Mile 1: 8:12

Mile 2: 7:35

Mile 3: 6:42

(I think, need to check in my watch later) 

Brooks Adrenaline (Blue) Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

 

what a beautiful day! 

4.5 moderately hard at San Luis. Ran the last uphill section around 7 min. pace. 

Brooks Adrenaline (Blue) Miles: 4.50
Comments(1)
Slow milesFast milesTotal Distance
7.001.008.00

Ran 7 easy miles around town with a friend who is running the marathon next weekend and finished up with a nice 6:40 mile on my own... I put that one in fast miles :)  Felt really good. My new race season starts in 2 weeks with a 5k, I am getting excited!

 

Cracked 20 miles this week. I'm getting there. 

Brooks Adrenaline (Blue) Miles: 8.00
Comments(3)
Slow milesFast milesTotal Distance
4.250.004.25

Happy birthday Jason!! The big 2-6. I can't wait to dive into the cake I made this morning :) 


San Luis, 8:35/mile

Felt great, wanted to go further but don't want to do add too much too fast.

It felt really hot and muggy so I came back and checked the weather. 66 with 90% humidity. Exact same conditions as my marathon but 2 degrees cooler. Makes me think about how miserable that day was. Super gross. 

 

 

Saturday I want to do 15k, with a 5k warm up, 5k tempo and 5k cool down. I put that here to make myself feel more obligated. 

Brooks Adrenaline (Blue) Miles: 4.25
Comments(1)
Slow milesFast milesTotal Distance
2.003.005.00

Since I can't go to intervals tonight, I did the same workout as last week on my own. Except for the fact that it was 50 seconds faster!! 

1 mile warm up (with Jason. he finished his first complete mile! baby steps.)

3 mile accelerated tempo- 8:08, 7:12, 6:28 (that last one was pretty tough)

1 mile cool down 

Brooks Adrenaline (Blue) Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.400.005.40

4 @ 8:30 at San Luis (pushed last uphill to under 7), followed by 1.4 easy with Jason

Brooks Adrenaline (Blue) Miles: 5.40
Comments(2)
Slow milesFast milesTotal Distance
6.203.109.30

Perfect running day- dry and 55 degrees. Since I committed myself to doing a 15k with a 5k tempo today, I was forced to do it. I didn't want to have to deal with the wrath of Kelli! :)

5k warm up- 27:48 (8:58/mile)

5k tempo- 21:02 (6:47/mile)!!! I am really excited about this. Stuck around 6:20 during the flat areas but slowed to 7:20s during the uphill. Don't get me wrong, it was really hard, but I think I am getting close to a 20 flat. Next week I will start around 6:30 pace and go from there, hoping for under 20:30. I didn't expect to be running this fast so soon, so I am really happy.

5k cool down- 26:48 (8:39/mile)

15k total- 1:15:38, avg 8:08/mile

 

There are a few more things I want to take from this work out. One is that I should not skimp on the warm up for 5ks, and now I see that an easy three mile warm up or so does not hurt me, and probably helps me. Also, I want to get more comfortable with the idea of running miles under 7 rather than thinking it's fast. I think I have some good times in me, and hope I stay healthy to see some of them this year.

Brooks Adrenaline (Blue) Miles: 9.30
Add Comment
Slow milesFast milesTotal Distance
61.1016.1077.20
Brooks Adrenaline (Blue) Miles: 73.20New Balance 903 (Orange) Miles: 4.00
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