| 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 | | 133.00 | 0.00 | 18.00 | 1.00 | 152.00 |
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| Bike Lifetime Miles Miles: 13.00 | Kinvara 5 (Blue) Miles: 96.00 | Easy Running Minutes Miles: 1157.00 | Hard Running Minutes Miles: 134.00 | Virrata Miles: 8.00 | Mirage 4 (Purple) Miles: 7.00 | XT Cardio Minutes Miles: 40.00 |
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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 |
| 13 mile bike ride OB bike path w/ Walter.
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| Bike Lifetime Miles Miles: 13.00 |
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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. - 7 mile easy run in Balboa Park with Elizabeth. Legs (joints) still feeing Sat.'s long run a little bit.
p.m. - power yoga at Yoga One.
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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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| p.m. - 2 x 2 miles at half marathon pace (7:00). 1 mile in between at 9:00 (treadmill 2%). Total of 8 miles. I was planning on doing 3 miles at 7:00 but was out of gas after 2. After a mile easy was able to gather strength for 2 more miles at 7:00. Maybe I'm being too critical of myself - but this felt harder than I expected - too hard. Better than last week's attempt I suppose! And I'm just getting started with adding actual workouts to my schedule. +foam rolling and stretching.
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| Easy Running Minutes Miles: 35.00 | Hard Running Minutes Miles: 30.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. - leg/core workout with Brandon.
p.m. - vinyassa flow at Yoga One
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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 |
| 8 easy miles on OB bike path. Saw the owls again - they were in their same spots.
ART appointment. Lots of progress again. I'm "balanced."
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| Kinvara 5 (Blue) Miles: 8.00 | Easy Running Minutes Miles: 70.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| a.m. 7 miles easy in Balboa with Elizabeth.
p.m. Vinyassa flow 2 at Hale Holistic with Sarah, my fav instructor. In yoga, I've been working on connecting breath to movement and have been experiencing new aspects. Calm breathing --> calm nervous system --> see more clearly.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run in Mission Bay. 16 miles. First 6 miles were a struggle. Felt tight in right calf and Achilles and bloody nose lasting 4 miles. Got easier from there and felt good rest of the run.
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| Kinvara 5 (Blue) Miles: 16.00 | Easy Running Minutes Miles: 135.00 |
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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 |
| Easy miles on treadmill after dark (in DC). right calf/achilles area feeling a little off, so I stopped at 3 miles and did a lot of stretching and rolling work on it. Felt a lot better after. Hope it's just muscle soreness from yesterday's long run...
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| Virrata Miles: 3.00 | Easy Running Minutes Miles: 35.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Giving calf/achilles a break...hot yoga at Epic Yoga in DC.
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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 miles on the National Mall in DC. Saw the Lincoln Memorial, WWII Memorial, Vietnam Memorial, Washington Monument, and Thomas Jefferson Memorial. Very cool run.
Calf/achilles felt okay. It didn't hurt, but it's not normal. I struggle to even find the words to describe how it feels...
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| Kinvara 5 (Blue) Miles: 7.00 | Easy Running Minutes Miles: 60.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| LOOOONG day. No time to 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 |
| another long day...no time to workout
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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 the park after work. Gorgeous night for a run. After being in gray and cold Washington DC all week, I feel extra lucky to live in San Diego! |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run on Ocean Beach bike path. Ran to visit to the owls. They were in their same spots. It was 84° during my run today. It felt like an oven, after having been in the 30s all week in DC. |
| Kinvara 5 (Blue) Miles: 7.00 | Easy Running Minutes Miles: 60.00 |
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| | Race: |
California 10/20 (10 Miles) 01:08:44, Place overall: 17, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 10.00 | 0.00 | 12.00 |
| I almost didn't run this race because I had a very stressful week of work and travel last week to the east coast. Plus, I haven't done any "key" workouts since the last race that I ran - the Carlsbad Half, where I posted one of my slowest half marathon times to date. A few running buddies eventually prevailed in talking me into it.
I ran the race last year, and it was fantanstic - professionally run, easy parking, big warm up area, waiting area inside, lots of bathrooms. The course is great too - most of it is along the ocean (Del Mar, Solana Beach, and Cardiff by the Sea) and flat. There are two noticable hills - one early and one midway through the race. I love the last two miles, which start with a short but steep downhill, and it's then flat all the way home.
My goal was to match last year's time - 1:09:55 (7:00 av pace). This felt like a big ask, given aforementioned lack of up-tempo workouts and the slow time I ran at Carlsbad (7:15 av pace). To my surprise, I ran an awesome race and beat last year's time by over 60 seconds - 1:08:44 (6:52 av pace).
What happened?
First, strategy-wise, I went out a lot faster this year (-40 seconds in first two miles), and I ran the two hill miles slower (+20 seconds). Saving energy on the up hills allowed me to run the last two miles faster (-15 seconds). The miles in between were overall a little bit faster too.
A second factor was that I ran with another runner basically the whole race. He was trying to run 6:50s...the elusive 6:50 pace (-->sub 1:30 half marathon)...I said I'd run 6:50s with him. We stuck together the whole race, and I put the hammer down a little more in the last mile, narrowly beating him. I might not have decided to run 6:50s without him.
The biggest difference between this year and last is my stride. I've been working on my running form, almost weekly, in a clinic hosted by my ART person. We do sprint drills, and he evaluates our strides. I've been working on strengthening and/or stretching areas to improve my stride power and efficiency. The benefits of changing my running form have been enormous. I am getting faster without even working very hard for it, and I am hoping that better biomechanics will mean a reduced injury risk.
| Split |
Time |
Elevation Gain |
Elevation Loss |
Avg Pace |
| 1 |
06:35.9 |
-- |
-- |
6:36 |
| 2 |
06:50.8 |
-- |
3 |
6:51 |
| 3 |
07:09.7 |
78 |
26 |
7:10 |
| 4 |
06:53.6 |
7 |
13 |
6:54 |
| 5 |
06:48.7 |
-- |
46 |
6:49 |
| 6 |
07:01.6 |
14 |
21 |
7:02 |
| 7 |
07:06.6 |
34 |
-- |
7:07 |
| 8 |
06:50.9 |
29 |
-- |
6:51 |
| 9 |
06:33.7 |
18 |
74 |
6:34 |
| 10 |
06:28.7 |
-- |
-- |
6:29 |
| 11 |
:27.2 |
-- |
-- |
5:59 |
| Summary |
1:08:47 |
180 |
182 |
6:50 |
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| Kinvara 5 (Blue) Miles: 12.00 | Easy Running Minutes Miles: 17.00 | Hard Running Minutes Miles: 69.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| quads are SORE! 40 min elliptical; 60 min yoga w/ Brandon and Walter.
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| XT Cardio Minutes Miles: 40.00 |
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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. - easy run through Morely Field and Balboa Park with Elizabeth. Quades hated the downhills.
p.m. - vinyassa flow at Yoga One.
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| Easy Running Minutes Miles: 65.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am--quads still very sore from race. core workout at gym with Brandon.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| am--easy run on Ocean Beach bike path to see the owls. Only one was out this morning. The other must have been in its burrow or out hunting. Quads still very sore.
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| Kinvara 5 (Blue) Miles: 7.00 | Easy Running Minutes Miles: 60.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| vinyassa flow at Hale Holistic
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run--18 coastal miles on the 101. Solana Beach to Del Mar (Torrey Pines) to Encinitas (Swamis) and back to Solana Beach. I felt pretty good on this run until the last couple of miles. Contemplating a spring marathon. I'm ~ half way trained for it anyway... The 18 miles felt pretty awesome; I only got tired in the last 1.5 miles. 8 more miles, on the other had, would be pretty tough!
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| Easy Running Minutes Miles: 155.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Elizabeth's birthday run! Trail run in Rancho Penasquitos canyon with Elizabeth, Vera, and Simon. Legs felt good, even after 18 miler yesterday.
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| Easy Running Minutes Miles: 65.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ART appointment--for calf this time. Diagnosis was a shin splint and lots of calf tightness. Probably due poor mechanics--not fully extending right leg.
p.m.--vinyassa flow at yoga one.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| a.m. tempo run with Elizabeth on OB bike path (no owls today). 9 miles total with 4 miles of tempo progression 7, 6:50, 6:45, 6:30. Felt pretty easy today. Great workout. Calf a little sore from ART yesterday.
p.m. gym. Core / legs with Brandon. Reverse decline curls,very small decline crunch + twists, bosu ball/swiss ball front plank, bosu ball side plank, hanging leg lifts + twists, lower back leg lift on swiss ball, step ups, front squat, wall squat, one leg squat on unstable thingy, swiss ball leg curls, one leg dead lift on unstable thingy, side squats w/ slide thingy, mountain climber action on slide thingy (2 or 3 of each)
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| Kinvara 5 (Blue) Miles: 9.00 | Easy Running Minutes Miles: 45.00 | Hard Running Minutes Miles: 25.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| am--easy run OB bike path (one of the owls was home) + 5 short hill sprints. At times, shin splint bothered me a lot. form drills with Kyle.
pm--vinyassa flow at Yoga One.
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| Kinvara 5 (Blue) Miles: 8.00 | Easy Running Minutes Miles: 70.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| am--easy run in Balboa Park with Elizabeth. Shin bothering me.
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| Kinvara 5 (Blue) Miles: 8.00 | Easy Running Minutes Miles: 70.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| Fartlek run on treadmill (in Chi -10 degrees).
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| Virrata Miles: 5.00 | Easy Running Minutes Miles: 35.00 | Hard Running Minutes Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 133.00 | 0.00 | 18.00 | 1.00 | 152.00 |
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| Bike Lifetime Miles Miles: 13.00 | Kinvara 5 (Blue) Miles: 96.00 | Easy Running Minutes Miles: 1157.00 | Hard Running Minutes Miles: 134.00 | Virrata Miles: 8.00 | Mirage 4 (Purple) Miles: 7.00 | XT Cardio Minutes Miles: 40.00 |
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