| 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 | | 61.80 | 0.00 | 14.60 | 5.20 | 81.60 |
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| Mirage 3 (Pink) Miles: 52.50 | Mirage 3 (Gray) Miles: 17.00 | GoRun 2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Treadmill speed workout. 4 x 0.5 at 9.5 (6:18).
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| Mirage 3 (Pink) Miles: 5.00 |
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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 |
| Travel to NYC . . . and work til late
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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 |
| Work and then jazz concert at Village Vanguard.
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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 |
| Elliptical 30 minutes and yoga. Late night at jazz club in NYC last night so had to take it easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Progression run in Balboa Park. Easy to last mile fast and hard.
Joints are finally recovering from whatever was going on with them.
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| Mirage 3 (Pink) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 1.20 | 5.50 |
| Speed workout in Pioneer park. There is a 0.3 mile sidewalk loop through the park. The loop is kinda hilly and there are some sharp turns, so not ideal for a speed workout...
2 mile warm up.
Speed intervals 4 x 0.3 (rest of 4 x 0.3)
1 6:10 pace
2 6:22 pace
3 5:58 pace
4 6:08 pace
1 mile cool down.
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| Mirage 3 (Gray) Miles: 5.50 |
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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 |
| AM - core + yoga
PM - Ran to the expo for the San Diego Half to see if I could get an entry - it was sold out!!!!!! So much for making this my spring goal race. I wait as long as possible to register for races because with work, I might have to travel at any moment! I didn't realize this race sold out!! Booooo! So I'm registered for the 5K instead.............
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes elliptical + yoga.
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| | Race: |
San Diego 5K (3.107 Miles) 00:18:47, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| Splits - 1: 6:14; 2: 6:05; 3: 5:42; 0.1: 5:25. (Average Pace 6:03)
This race started less than a mile from my house, so I jogged up to the start line and lined up just as it was about to begin. Brutal doing a race on daylight savings time!
Mile 1 felt pretty good - as it always does!
A big downhill at end of mile 2 and in mile 3. In comparison to other 5Ks I've run, the last mile ran itself! So the challenge of this race as to keep my effort level at 5K effort rather than just cruising down the hill at 5K pace. I was able to keep my effort level up and was feeling that 5K pain in the last 0.1.
In the last stretch I was trying to catch the 3rd and 4th place finishers. But they were playing cat and mouse with each other and had picked up the pace too. But I was able to keep the 6th place finisher from passing me in this final stretch. It was a pretty competitive race!
There was a cheater in this race! A lady jumped onto the 5K course in the very last city block of it with about 0.1 to go, and finished one place ahead of me. She was disqualified!
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| recovery run through the neighborhood. Very slow. Sore from yesterday's 5K. +yoga
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| Mirage 3 (Gray) Miles: 5.00 |
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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 |
| In DC for work. After a day of meetings, got out onto the Capital Crescent Trail. It was a warm day here almost 70 degrees. There were tons of people out on the trial - especailly cyclists.
Progression run - a few easy miles and 3 miles moderate.
+yoga at hotel gym. My legs are still sore from the 5K. Especially IT band on left leg.
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| Mirage 3 (Gray) Miles: 6.50 |
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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 stair climber (legs still sore, need a rest)
Pull up workout 5x20 pushups / 4x12 single arm rows (25 lbs) / 4x15 front plate raise (15 lbs) / 3 sets of planks (front 60 - side 45 - side 45)
+yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 3.00 | 0.00 | 8.25 |
| Threshold workout on Ocean Beach Bike Trail today.
2 mile warm up
10 minutes @ 6:40 (ran this a little bit fast - was planning on goal HM pace 6:50)
5 minute active recovery
10 minutes @ 6:30 (10K pace) This was very tough toward the end.
2 mile cool down
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| Mirage 3 (Pink) Miles: 8.25 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs/core/yoga with Brandon. Couldn't do plyo --> dead legs from yesterday's LT workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Long run in Balboa Park at 8:30 average pace on a hilly route. Crunched a lizard. :-(
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| Mirage 3 (Pink) Miles: 11.25 |
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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 |
| Took a rest day because (1) I was feeling a deep sore spot in my left quad, (2) it was hot (80F at the coast), and (3) I had to work all weekend...again!
Made it to Coronado beach for a 3 or 4 mile walk to enjoy the warm temps in the evening. And also a gorgeous sunset over Point Loma!
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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 |
| Leg/core workout with Brandon
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.50 | 0.00 | 9.00 |
| Threshold Workout (at the Embarcadero) - 2 x 15 minutes at goal HM pace (6:50) with attempts to accellerate to 10K pace (6:30). Never quite made it down to 6:30 though.
First interval was 6:38 average pace for 2.26 miles.
Second interval was 6:46 pace for 2.22 miles.
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| Mirage 3 (Pink) Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes on stair mill at easy to moderate effort. Read in Runners World artilce that stairs are good cross training for running. It builds stabilizer strength (if you don't hang on the arm rests) and muscular strength because it is like a seep incline (I think a 65% grade or something like that).
pull-up workout - 9 weeks ago, I started a series of 18 workouts designed by US Marines for female marines to develop strength to pass the physical test requiring 3 pull-ups. I finished the series today. When I started I could do 1 pull up only 1 time. Today, I did 3 sets of pull-ups - 5, then 4, then 3. Now what? I guess I do a mud run while I have this strength...
pullups (5, 4, 3 - unassisted), cable rows (3x12 - 55 lbs), dips (5x8 unassisted), 3-way shoulder raises (3x10 - 10 lbs).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| Fartlek run in Balboa Park. Easy miles with 8x40 seconds at hard effort (probably 1-mile pace) with 90 second rest intervals. I was running slow during these recoveries. Wonder if it is worth running a little faster during the rest interval?
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| Mirage 3 (Pink) Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No workout today. I've had lots of inconsistent weeks of training already this year due to work. But gotta pay the bills I guess!
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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 |
| Came down with the flu!!!
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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 |
| Missed the San Diego Hot Chocolate 15K to the flu. Sad to have missed the race and the chance to meet up with Jeff. Next year, it's on!
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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 |
| Still feeling kinda sick...30 minutes stairs +yoga
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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 |
| work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work
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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 |
| work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Easy run + 4 x 0.25 hill sprints in Balboa Park. These were tough - very out of breath and even a little bit of moan at the end of each one!
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| Mirage 3 (Pink) Miles: 6.00 |
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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 |
| work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work work
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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 run in Balboa Park - Florida Canyon / Persing / Bridle trails. Lots of hills.
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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 |
| all work, no play, continued...
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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 |
| all work, no play, again...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.80 | 0.00 | 14.60 | 5.20 | 81.60 |
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| Mirage 3 (Pink) Miles: 52.50 | Mirage 3 (Gray) Miles: 17.00 | GoRun 2 Miles: 3.10 |
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