| 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 | | 127.50 | 0.00 | 15.10 | 0.00 | 142.60 |
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| Kinvara 5 (Blue) Miles: 90.60 | Easy Running Minutes Miles: 1030.00 | Hard Running Minutes Miles: 200.00 | Virrata Miles: 19.00 | PureGrit Trail Miles: 4.00 | XT Cardio Minutes Miles: 60.00 | Mirage 4 (Purple) Miles: 7.00 | Mirage 4 (Black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Catalina. Big climb!
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| Kinvara 5 (Blue) Miles: 7.00 | Easy Running Minutes Miles: 60.00 |
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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 |
| Fartlek run on treadmill after work. 1 minute fast and recovery as long as it took. Working intervals were between marathon and 10K pace. Hips feeling tight from a few days off without stretching. |
| Kinvara 5 (Blue) Miles: 8.00 | Easy Running Minutes Miles: 60.00 | Hard Running Minutes Miles: 15.00 |
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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 |
| a.m. Early easy run through the neighborhood on a warm morning in the 60s already. Heading up to almost 80 today. Hips feeling tight still and a little bit of pulling in hamstring. Went to ART, and Jonathan said SI joint on left side does not have much mobility - adding daily tennis ball rolling to that area.
p.m. Yoga class with several brand new beginners. Because my new year's resolution is to practice kindness, patience, and be less judgmental, I'm not going to comment about beginners choosing a level 2 vinyassa flow class as the first yoga class of their lives. ;)
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| Kinvara 5 (Blue) Miles: 5.00 | Easy Running Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| a.m. Moderate/easy run in Balboa Park before work with Elizabeth.
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| Hard Running Minutes Miles: 60.00 |
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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 |
| a.m. Running form clinic - drills and a few strides.
p.m. Easy run after work in Balboa Park/Morely Field. It was a beautiful night. Best run in a long time.
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| Virrata Miles: 8.00 | Easy Running Minutes Miles: 70.00 |
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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 |
| Lunch time - vinyassa flow level 1 & 2.
Joints need a day off from some good mileage so far this week, so no run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Long run with Elizabeth at Sweetwater Reserver and River Trail.
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| Easy Running Minutes Miles: 105.00 |
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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 |
| p.m. 3 mile hike up Cowles Mountain in the rain. 1,591 feet over 1.5 miles on south approach. This is the highest peak within San Diego city limits.
p.m. Yoga for Athletes DVD.
Lots of evening foam-rolling and stretching during a binge watch of Salem on Net Flix. Legs are fatigued from Satuday's long trail run at a faster pace.
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| PureGrit Trail Miles: 4.00 | XT Cardio Minutes Miles: 60.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Vinyassa flow L 1&2 at lunch time. Taking it easy this week with the half marathon coming upo n Sunday. Legs still feeling a little fatigued from Saturday's long run. But hamstring is feeling much better from yoga and foam rolling yesterday.
p.m. - tons of foam rolling and stretching during national champtionship game.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| a.m. Leg/core workout with Brandon (lots of stretching, 2 x hanging reverse curls/plank on bosu and swiss/medicine ball throws/rockers, 3 x squats/step-ups/plyo step-up/swiss ball hamstring curl, 2 x sliding side lunge/lateral shuffle with band, marches with band).
p.m. Easy run on the embarcadero
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| Virrata Miles: 6.00 | Easy Running Minutes Miles: 55.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| a.m. - easy run before work in Balboa Park/Morley Field with Elizabeth and Simon.
p.m. - Vinyassa flow L2. Handstands!
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| Mirage 4 (Purple) Miles: 7.00 | Easy Running Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| a.m. - running form clinic
p.m. - 6 mile fartlek in Balboa Park
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| Mirage 4 (Black) Miles: 6.00 | Easy Running Minutes Miles: 45.00 | Hard Running Minutes Miles: 15.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy in Carlsbad with an awesome sunset over the Pacific.
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| Virrata Miles: 5.00 | Easy Running Minutes Miles: 45.00 |
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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 |
| 90 minute power flow class. Challenging class. Some foam rolling and additional stretching to get the legs ready for the half marathon tomorrow.
| | Add Comment |
| | Race: |
Calrsbad Half Marathon (13.1 Miles) 01:34:46, Place overall: 48, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| I signed up for the Carlsbad Half Marathon months ago after one great run into my recovery from a hamstring injury. But, as usual, the recovery wasn't smooth, and there were lots of iffy runs for every great run over the last 3 or 4 months. I wasn't ready to race this half. I even tried, unsuccessfully, to sell my bib. But in the end I'm glad I ran the race.
I had vigorous debates with myself (and Penny) about how I should run the race. Training run? Best efforts? Fun run? Pace someone else? By Saturday, I had settled on a training run. 8:00ish with a fast 5K to fininsh, if and only if my leg felt good. Why risk a hamstring setback for a race I could not get close to placing or PRing in?
I stuck to this plan all of 1mile once the race began. I had memorized my splits from last year's Carlsbad Half, and I finished the first mile in exactly the same time. Miles 2-4 were also almost spot on last year's splits. That's when I knew I had to stop checking my watch. I didn't want to push myself into besting last year's time. So I ran miles 5 to the end watchless.
I went by effort and tried to be comfortable in my stride and breathing. My leg never hurt, not even a twinge of tightness on a hill. I also set my pace by trying to continuously pass the next person in front of me, one at a time.
The new plan of running comfortable also fell by the wayside in the last two miles. My leg was feeling fine, and I started pushing the pace a little bit more, as the next person in front of me got harder and harder to catch. It was a pretty hard effort at the end, 8 out of 10. I finished in 1:34:46, about 1 minute slower than last year, and my third slowest half marathon to date.
It was a risky to push the hamstring like this. It was ready, or I got lucky, because I have no hamstring pain 24 hours later. I'm just experiencing normal post-race soreness, and happily, it is even soreness in both legs. So I know nothing is wrong.
My gun time was 1:35:00, which I am taking as an auspicious sign of good things to come in 2015!
| Split |
Time |
Distance |
Elevation Gain |
Elevation Loss |
Avg Pace |
| 1 |
07:31.8 |
1 |
51 |
30 |
7:32 |
| 2 |
07:12.2 |
1 |
-- |
54 |
7:12 |
| 3 |
07:25.3 |
1 |
39 |
-- |
7:25 |
| 4 |
07:11.0 |
1 |
-- |
39 |
7:11 |
| 5 |
07:19.5 |
1 |
44 |
-- |
7:19 |
| 6 |
07:11.6 |
1 |
14 |
14 |
7:12 |
| 7 |
07:17.4 |
1 |
49 |
32 |
7:17 |
| 8 |
07:03.1 |
1 |
38 |
51 |
7:03 |
| 9 |
06:59.2 |
1 |
-- |
0 |
6:59 |
| 10 |
06:55.2 |
1 |
32 |
47 |
6:55 |
| 11 |
07:11.4 |
1 |
7 |
-- |
7:11 |
| 12 |
07:04.0 |
1 |
42 |
30 |
7:04 |
| 13 |
06:52.6 |
1 |
-- |
51 |
6:53 |
| 14 |
01:32.1 |
0.23 |
-- |
-- |
6:38 |
| Summary |
1:34:46.3 |
13.23 |
316 |
350 |
7:10 |
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| Kinvara 5 (Blue) Miles: 13.10 | Hard Running Minutes Miles: 95.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Brandon's yoga class. Sore in IT bands and muscles around ankles, shins. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ART appointment. Best I've been in 4 months! Classic yoga at Yoga One. Legs sore. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Very easy on Ocean Beach bike path. Lingering fatigue from Sunday's race.
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| Kinvara 5 (Blue) Miles: 10.00 | Easy Running Minutes Miles: 90.00 |
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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 miles early in nyc on Hudson river path. Haven't run on this path since trial w penny in January and February 2013. Fun to relive those moments today |
| Kinvara 5 (Blue) Miles: 4.00 | Easy Running Minutes Miles: 35.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run in DC, Capital Crescent Trail and Georgetown. |
| Kinvara 5 (Blue) Miles: 6.00 | Easy Running Minutes Miles: 50.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. - In St. Louis visiting friends from college this weekend. I've been neglecting stretching last 5 days due to work and travel to cities on east coast. My hamstring is a little off now. It'll be great to get home today and back to normal this week. Took the worst yoga class I've ever taken - at an unnamed studio in St. Louis.
p.m. - rolling and stretching all evening while watching Australian Open.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy on treadmill late after a long day at work. Rolling and stretching while watching Australian Open.
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| Kinvara 5 (Blue) Miles: 4.00 | Easy Running Minutes Miles: 35.00 |
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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 |
| Easy miles through Balboa Park after work. These easy miles felt hard. Low energy levels after a long hard day at work. Stretching while watching Aussie Open. Surprised that Kyrgios is staying with Murray through three sets...(DVR).
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| Kinvara 5 (Blue) Miles: 9.00 | Easy Running Minutes Miles: 80.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| a.m. - easy miles before work through Mission Hills. Low energy again, running almost 10 min miles. Hope I'm not getting sick!
p.m. - my favorite yoga class, Vinyassa flow level 2 with Sarah. It's probably psychosomatic, but my hamstring feels healed again. Namaste.
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| Kinvara 5 (Blue) Miles: 4.00 | Easy Running Minutes Miles: 40.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| p.m. - aborted mini-threshold workout. Wanted to do 3ish miles at half marathon pace, but just couldn't hang. It turned into a couple of mile repeats. Still struggling with fatigue this week. I have never felt this kind of fatigue before. It's also been a busy and stressful week at work, with a major filing due tomorrow. Rest day is in order tomorrow. Stretch/foam roll during the tennis.
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| Kinvara 5 (Blue) Miles: 5.00 | Easy Running Minutes Miles: 30.00 | Hard Running Minutes Miles: 15.00 |
| | Add Comment |
| | 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 to jetty and pier. No problem holding 8:30ish pace. Big turn around from earlier in the week when I was struggling with fatigue...probably work stress over big filing on Friday. In the winter there are tons of migrating sea birds in San Diego, second only to the Everglades. This path is a great place to find lots of different species. Today I saw a burrowing owl! It's the first owl I've ever seen in person. I was pumped and ran a really fast mile after seeing it!
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| Kinvara 5 (Blue) Miles: 15.50 | Easy Running Minutes Miles: 120.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 127.50 | 0.00 | 15.10 | 0.00 | 142.60 |
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| Kinvara 5 (Blue) Miles: 90.60 | Easy Running Minutes Miles: 1030.00 | Hard Running Minutes Miles: 200.00 | Virrata Miles: 19.00 | PureGrit Trail Miles: 4.00 | XT Cardio Minutes Miles: 60.00 | Mirage 4 (Purple) Miles: 7.00 | Mirage 4 (Black) Miles: 6.00 |
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