Keri's blog

January 2008

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2008
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Location:

MN,

Member Since:

May 17, 2008

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

Two Marathons -

Grandma's Marathon 2007 (4:18)

Twin Cities Marathon 2007 (4:21)

Enjoyed the handful of halfs's I've run

 

Short-Term Running Goals:

I'd like to shave 15- 20 minutes off my marathon time.  I'd like to enjoy the ride as I work hard, recover and strenghten my body giving it my best.

Long-Term Running Goals:

I'd enjoy stepping it up and finishing an Ultra.  I'd like to continue to encourage others in their running and perhaps take up some kind of coaching responsibilities

Personal:

I have an amazing husband who is my best friend and my biggest fan.  He's incredible...he massages me and works out my muscles.  How cool is that!? 

I have two great kids and LOVE being their mom.  They come to every race and cheer me on.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
78.009.5059.2512.000.00158.75
Night Sleep Time: 76.60Nap Time: 7.00Total Sleep Time: 83.60
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

Beautiful day.

Took it slow and easy.  Enjoyed the company of the group.  - Fun time.

Took a Gu at mile 5, took three blocks.

Discount Days #2

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.000.000.006.00

A bit tight the first 2.5 miles (left hamstring).  ThenMet up with K. and she biked along.  She helped distract me.  We had a great time.  The last few miles I felt stronger.  I did 2 striders at the end (it was crowed along the path so I didn't do more).

Swipped my card at the FSC .

When finished I jumped on my NEW bike and rode with K for a few easy miles.  I liked it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From MichelleL on Sun, May 18, 2008 at 23:13:07

Welcome to the blog! It would be great to have your marathon times for the two marathons you have done in the accomplishment section.

From josse on Mon, May 19, 2008 at 00:04:32

Welcome to the blog. This is the place to be if you want to shave a good amount of time off you races. good luck with the training.

From Walter on Mon, May 19, 2008 at 09:46:49

Welcome to the Blog

From carrie on Mon, May 19, 2008 at 12:57:41

Hey Keri Runs! I'm runcarrie! It is cool to have you on the blog. I'm like you wanting to shave some minutes off my marathon time. I've been given some great advice on how to do it here on the blog. I really think that if I do what Sasha tells me too I'll qualify for Boston this year. Good luck and have fun!!

From Kerry on Mon, May 19, 2008 at 13:14:12

Always glad to welcome another Keri(Carrie,Kerry?) to the blog! It's probably a good thing you spell your name wrong, as it helps people from getting too confused ;)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy day.  I can feel I need some rest. 

Ran around the track at the Fitness Center, but took it very slow and enjoyed listening to my ipod. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From carrie on Wed, May 21, 2008 at 23:31:31

Good for you to get a run in even if you felt slow. They say the only way to get faster is to do consistent runs no matter the conditions. Looks like you are on the right track.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.750.000.003.000.008.75

Easy does it down to Pike Island from Minnehaha.  Ran speed workout with Kiwi's. 

It was difficult, but felt good to be running fast again.  I know I need the speed to be more consistent in my workout routine.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Went for a 13.5 mile bike ride with B.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.005.000.000.000.005.00

Up early.  Ran to the S.Center with Bri.  Dropped him off, took the long way back pushing a comfortably hard pace.  I felt I could sustain  this pace for sometime.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0012.250.000.0012.25

Met up with the Kiwi's.  We ran a bit faster than our usual long slow runs.  Probably three factors: 1). The long weekend  2). The beauty of the morning   3). We were only running 12 and went a little faster than we probably should have.  Next long run I'll be more intentional to slow it down. 

Night Sleep Time: 1.00Nap Time: 7.00Total Sleep Time: 8.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Beautiful night.  Quiet.  A bit humid, but good to prepare as summer is approaching.

I felt strong.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0012.500.000.0012.50

It was a family affair...biking alongside.  We had a great time.  A beautiful morning for a run. - a little windy though.

This is a high milage week (for me), so nice to have a good start and bulk up some miles on the long weekend.

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.005.000.0010.50

5x mile intervals after 1.75 mile warm up. After each mile I slowly jogged for 2 minutes or so.  Most of the Kiwi's jumped right back to it w/o a few minutes of recovery.  Thus, I was trailing behind, but felt comfortable.

My mile splits were pretty even - about 8:00 pace.  The third one I ran a bit stronger, I think it was 7:40.  I felt strong, not taxed, but knew I was working hard.  We finished it by running 9:15's or so to make it 10.5 miles.

Ran with Francis & Gary back. - Fun. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

EASY does it.

I felt tight and heavy legged on this run.  I started to loosen up towards the end of the run, but wanted to keep the milage short and save myself, & let my legs rest up.

average pace: 9:48

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

day off.  went to see Indiana Jones movie with Bri

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.503.000.000.003.50

Ran this morning with Bri.  We ran between marathon and easy pace.  average: 9:30 pace.

5 striders at the end which felt good & very fluid.

My legs felt stronger today.

I need more water. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
21.250.000.000.000.0021.25

Warmest run of the season - humid at the begining, but overall a beautiful day.

It went very well.

Gu'd 3x and 3 shot blocks. Water was a bit scarse.

We took it real slow, averaging about 10:00 minute miles....figuring time on the feet was the main goal.

I felt good, strong, controlled. Big right toe bothering me some. Feet were sore at the end. This is the last of the training long runs, now the taper begins. I feel pretty confident, and wished I had put more speedwork in, but I'll see how it goes. The foundation is laid...the hay is in the barn. Also a good head start for TCM in October.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From MarcieJ on Sun, Jun 01, 2008 at 11:35:16

Do you have a race in the next couple of weeks?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.004.000.000.000.004.00

Didn't sleep well last night.

Today's run I felt like going faster.  I did tire out about mile 3 and knew I pushed it a bit faster than I should...but it was fun.

Read a few of the other blogs.  You all are fast!

8:27

8:21

8:26

8:40

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy.

Felt really tired. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.004.000.007.50

Yasso's. 

Dave & I marked the course, marking out every 10th of a mile. 

I did 8x (800's), feeling stronger each one:

3:29

3:32

3:35

3:37

3:42

3:41

3:40

3:38

(average 3:36).  Time 28:54 =7:13/mile.

 

 

Night Sleep Time: 6.60Nap Time: 0.00Total Sleep Time: 6.60
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.250.000.004.25

Mid afternoon run.  Ran around Lake Johanna from work.

Felt pretty good.  I've taken two days off this week, and really felt I needed it after working hard last week. 

I feel my workout was a "good" one and not wasted miles.

8:50

8:52

8:32

8:43

8:44

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0013.500.000.0013.50

Hot & Humid.
We ran faster than our usual long run...however we didn't run too far or too long (in comparision to our LONG runs).
Francis was running 20 and was pushing the pace.  That was ok, we followed and enjoyed it. 
The route was hilly, and I think that will be my last "hard" run before Grandma's in two weeks.

9:23

9:23

9:16

9:20

9:26

9:19

9:27

9:12

9:26

9:12

9:12

8:59

8:52

9:28

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.004.500.000.004.50

Muggy. 
Katie biked along side (I always love that).  At the FSC, I swipped my card, then she ran 1 mile with me.  She's just starting to get back into it.  Yesterday new shoes for her.
I felt ok today.  Marathon thoughts/fears are starting to distract me.  In a lot of ways, I'm looking forward to getting it over.  Strangly, I'm excited to start TCM training, knowing I want to incorporate more speed into my weekly workouts.
Splits today:
9:10 / 9:11 / 9:28 / 9:23 / 9:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.003.250.000.005.75

Suprisingly, not easy.  I was worried about the race, missing the group and felt the chicken and pasta in my tummy.  I kept thinking, you could be feeling like this at mile 20, keep going girl. 


I went one easy, 3.25 at marathon pace, 1.5 easy


9:53
9:15 (through trees, so not sure how accurate)
8:58
8:54
9:00 / 9:40
9:45

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Lucia on Mon, Jun 16, 2008 at 19:21:10

Mmmmmm, chicken and pasta taste during a run, how funnnnn!

Nice breaking of the mental worries there!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
78.009.5059.2512.000.00158.75
Night Sleep Time: 76.60Nap Time: 7.00Total Sleep Time: 83.60
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