| Location: New York,NY,USA Member Since: Nov 19, 2013 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 5K PR = 18:47 (Winter 2014)
10K PR = 39:24 (Fall 2012)
13.1 PR = 1:31:24 (Spring 2014) Short-Term Running Goals: 1:30 Half Marathon
Long-Term Running Goals: Stay injury free. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.75 | 0.00 | 27.48 | 0.00 | 108.23 |
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| Mirage 3 (Pink) Miles: 85.98 | Pure Flow 1 Miles: 17.75 | GoRun 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run in Presidio and OB Bike Path. Never saw another runner the entire time!
Another beautiful day in San Diego. Full sun, a little breeze, 65 degrees.
I was sore from yesterday's hill sprints. I only did 6!!
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| Mirage 3 (Pink) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 on treadmill at 8:45 pace.
Upper body and core workout
+yoga
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| Mirage 3 (Pink) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy on treadmill as warm up to yoga
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| Mirage 3 (Pink) Miles: 2.00 |
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| | Race: |
Resolution Run 15K (San Diego) (9.38 Miles) 01:06:55, Place overall: 11, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 9.38 | 0.00 | 9.38 |
| My plan for this race was to use it as a fitness test and break through workout for my Spring half marathon training. I accomplished both!
I had in mind an average pace of 7:20. I ran the first 6 miles of the race at 7:15-7:20. This felt easy and comfortable. My breathing was relaxed and my legs felt great.
So I decided to push the pace in the last 5K of the race down to 7:00 miles. I ran miles 7 and 8 at 7:00 and still had a lot of energy left, and breathing was pretty good. A little choppy.
But I ran the last 1.3 as fast as a could. My average pace was about 6:45 for the last segment of the race.
I had run the first several miles of the race with a pink shirted woman who looked about my age. She picked up her pace at mile 2, and I decided not to go. But I kept within about ~100 meters of her most of the race. I caught her in the last mile and surged by her for the win in the last quarter mile! I beat her by 5 seconds. I felt sort of petty for doing this. But I really was proud of myself for hanging on the entire race and being tough at the end.
It was also great to negative split and be able to pass a lot of people in the final miles. I moved from about 15th place female to 11th place female in the last 3 miles.
The race gave me a good idea of where my fitness is. I think I could run my next half marathon (Carlsbad, January 19) at 7:15 or faster.
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| Mirage 3 (Pink) Miles: 9.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Needed a rest day post-race, but it was so hard to take the day off - it was a gorgeous day in San Diego!
Yoga for Athletes DVD. Felt amazing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| AM Easy run on Embarcadero. Saw a Coast Guard helicopter take off. Legs felt a little heavy stil from Saturday's race. 8:20ish average pace - a little fast for an easy run.
PM Day 1 of Project Pull Up. I am following the Marine training program for women to meet the new (now delayed) requirement of 3 pull ups. Why? Like many runners, I virtually ignore upper body strength, but I think it's important for overall fitness. This gives me a goal to work toward. On day 1, I could do 1 full pull up.
3 x 10 assisted pull ups (40 pounds of assist)
3 x 15 of bent over rows with barbells (30 pounds)
3 x 15 3 way shoulder raises (5 pound dumb bells)
3 x 10 of dips - first set 7 unassited; second and third sets 30 pounds of assist
+yoga
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| Mirage 3 (Pink) Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs and core workout. Some light plyo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Woke up sore from yesterday's leg workout and maybe some lingering fatigue from Saturday's 15K race. (Also upper body sore from Monday's pull up workout.) Had a speed workout penciled in for today but decided to take it easier. Ran a hilly route at easy pace of 8:45. 3 major hills at Laurel St., bridle trail stairs, and Reynard St. Legs felt heavy.
PM - 2 miles on treadmill very slow at 10+ pace. This was to warm up for day 2 of my pull up experiment. +yoga
Pushups 2 x 20
Seated cable rows 15, 15, 11 (55 lbs)
Millitary press 15, 10, 8 (15 lbs)
Pullovers 15, 12, 10 (20 lbs)
3 way planks 2 sets
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| Mirage 3 (Pink) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Treadmill speed workout after work. This was a challenging workout! My breathing was under control and my legs felt strong. But was still struggling...not sure why or with what. Perhaps mental toughness lagging since this is one of my first hard workouts of my spring half marathon training.
1.5 mile warm up easy
6 x 0.5 at 9.0 (6:39 pace) with 0.25 rest intervals at 6.0 (10:00 pace)
0.5 mile cool down easy
all at 2% incline
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| Mirage 3 (Pink) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Warm up - 2 miles easy on treadmill
Pull up workout #3
3 x 15 bar pull ups
3 x 15 pull downs (supinated)
3 x 15 upright rows
3 x 15 close grip bench press
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| Mirage 3 (Pink) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles along Embarcadero at about 8:30 average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Long run on OB bike path and in Mission Bay, around 8:30 average pace. Legs feel cranky after this one. Havent' run this far in a while! 1 week away from Carlsbad Half!
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| Mirage 3 (Pink) Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on treadmill. 9:00 pace. Right hip a little sore from yesterday's long run. Stretched and rolled.
Pull up workout - 3x20 push ups; 3x15 single arm rows (20 lbs); 3x15 front raises (10 pound plate); 3 way planks 2x30 seconds
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| Mirage 3 (Pink) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs and core workout. Right hip still a little sore/stiff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day - Chicago for work; traveling back to San Diego. Hip still sore. It is probably some bursitis. Got some healing to do before Carlsbad Half of Sunday. Wouldn't run the race if it were today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| pull up workout - week 2, workout 2
3 x 10 pull ups supinated grip (3 without assistance, rest 30 lbs of assistance)
3 x 15 low rows (35 lbs)
3 x 15 3 way shoulder (6 pounds)
3 x 6 dips
3 x 15 pull ups on smith machine bar
+yoga and rolling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes yoga, stretching with Brandon.
Right hip has a lot of tension in it. Discomfort and tightness, not pain. Hip flexor, piriformis, glutes, lower back, hamstring on right side are all affected, very tight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| yoga, stretching, foam rolling.
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| | Race: |
Carlsbad Half Marathon (13.1 Miles) 01:33:42, Place overall: 45, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| 1:33:42 (7:09 average pace). A new PR by 30 seconds! Hoorah! Obviously, the race went well. I decided to target 7:15 for the first half of the race, and I was more or less spot on. My plan for the second half was to go faster. And here is where the race went better than I expected. I sunk into a 7:00 pace and found the zone, taking it down to 6:39 in the 13th mile, and then down to 6:24 to the finish with lots of energy to spare.
Looking forward to shaving another 30 seconds to a minute off next race!
The Stats
Overall: 206 of 7256 (1st place was 1:02:13)
Women overall: 45 of 4303 (1st place was 1:14:17)
Division F30-34: 12 of 795 (1st place was 1:21:31)
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| Mirage 3 (Pink) Miles: 13.10 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sore from race, so took a rest day. Even soreness in both sides of body calves, hams, groin area, quads. Also sore forearms and bicepts are sore (too much tension in upper body?)
Sore/stiff right hip again. Got a massage. My first Ashiatsu Massage - where therapist uses an overhead support system to control her bodyweight and massages with feet. This was very effective on the quads, which took out some of my hip tension on right side.
Decided it is the right glutius medius that is sore. Yoga, foam rolling, and restorative yoga poses after the massage. A lot of relief!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - cranked heat up in house to 75 and did a big stretch, yoga, foam roll. Hip feeling so much better. That massage really helped. First time I feel a massage has really made an impact on my recovery.
PM - 30 minutes elliptical, easy and hated every second of it. Followed by pull up workout #6. 3x20 push ups; 3x13 cable rows (55 lbs); 3x10 military press (15 pounds); 3x13 pull overs (20 pounds); 3 sets of 3-way planks (30 seconds). Wrapped up the workout with more yoga and foam rolling. Then did some restorative yoga poses in the evening while watching the Aussie Open.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM - easy miles. Checked out part of the San Diego Half (3/9/14) course that is by my house. There is one big, long hill - and it is about 0.5 miles from my front door. It's a quad burner. Need to practice it. It is a 1.5 mile hill that goes from 3ft to 300 ft.
PM - YOGAS!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles through the neighborhood. Foggy this morning so had to stay on streets with good sidewalks. Lots of hills.
PM - pullup workout. 2x10 pullups (30 lbs assist); 3x15 pulldowns (55 lbs); 3x-15 upright rows (20 lbs); 3x13 close grip benchpress (45 lbs); 3x12 bar pullups.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| leg/core workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical
pullup workout - 3x20 push-ups, 3x15 single arm rows (20#), 3x15 triceps pulldown suppinated, 3x15 front raises, 3x12 bench press (50#)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy miles along Embarcadero. Hip discomfort started about mile 2. Mild, but decided to call it an easy run and ran back home. I think it's the IT Band.
60 minutes stretching, rolling, etc. to take care of the hip.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - yoga. Planned on doing an upper body workout - but had to work very late instead.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pull up workout - 3 sets way plank (60-30-30); 3 x 8 pullups (20 lbs assist); 3x15 3 way shoulder raises; bent over rows (pronated grip) 3x20 (30 pounds); 3x8 dips (unassisted).
Yoga. Getting very flexible in hips. Did full expression of king pidgeon pose for the first time!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs, core, stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 2.00 | 0.00 | 4.25 |
| All clear from doctor today to run! He recommended an arch support to keep hip in line.
2 x 1 mile at goal half marathon pace (7:00) on treadmill after work. First mile felt very hard, heavy. Second mile felt great.
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| Mirage 3 (Pink) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.75 | 0.00 | 27.48 | 0.00 | 108.23 |
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| Mirage 3 (Pink) Miles: 85.98 | Pure Flow 1 Miles: 17.75 | GoRun 2 Miles: 4.50 |
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