| 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 | | 91.55 | 10.00 | 28.10 | 2.00 | 131.65 |
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| Mirage 3 (Pink) Miles: 4.00 | Mirage 3 (Gray) Miles: 87.65 | Pure Flow 1 Miles: 10.50 | PureGrit Trail Miles: 10.00 | Mirage 4 (Black) Miles: 19.50 |
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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 run in Balboa Park. Got a stomach stitch! I blame smoothie - drank a few hours before run.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day (tired from work, Padres opening day...)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Threshold run on the Embarcadero before work. Felt well rested. Weather was ideal - 55 sunny.
2 mile warmup; 2 x 15 minutes at goal half marathon pace (2 min recovery); 2 mile cooldown.
first interval was average 6:47 - I was counting down to the end of this interval.
second interval was average 6:27 - didn't expect to run this fast because the first interval felt hard. It felt very good to run at this pace - so I went with it. the time flew by...
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| Mirage 3 (Gray) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run through Mision Hills and Old Town. Sought out some hills to prepare for the La Jolla Half Marathon (April 27). Big hill on Juan St. and Washington St.
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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 |
| On vaca this weekend - didn't get a chance 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 |
| On vaca this weekend - didn't get a chance to workout.
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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 |
| Speed workout on treadmill.
4 x 0.5 @ 9.8 (6:07 pace) at 1.5 incline, active recoveries for 3 minutes at 6.0 (10:00 pace).
My brain was telling me that 6:07 was too fast, but body signs were good. Breathing, legs, form were okay! Gotta prove to the brain that I can run at these paces.
+yoga
It was like a sauna in the gym today. No AC there, and it was in the mid-80s in San Diego today! Good for stretching - not for speed workout!
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs/core/plyo/yoga with Brandon.
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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 sore from gym workout. Also feeling tired. Didn't sleep well. Day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| Threshold run today of 4 miles at goal half marathon pace (6:50). Very foggy today - was running through the clouds on Ocean Beach bike path.
Struggled with the first two miles - 6:55, 6:59. A wee bit of headwind here. Nailed the second two 6:51, 6:45. A wee bit of tailwind here.
Felt pretty lousy in the first two miles. Felt this way on last week's threshold workout too. I'm learning to stick with these longer threshold efforts. It seems to get easier about half way through.
Long warm up 2.25 miles. And cool down 2.25 miles.
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| Mirage 3 (Gray) Miles: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - Easy miles through the neighborhood. What did I did to my legs at the gym on Tuesday?! Still very sore!
PM - advanced pull up workout. Pull ups 3x12 (30 lbs assist); bent over rows 3x15 (35 lbs); pull overs 3x15 (25 lbs); push ups 3x20. +yoga and foam rolling - big time. Legs feeling less sore!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run on Mission Beach boardwalk. It was nice to run near the ocean. Used to run next to it all the time before I moved from Solana Beach to San Diego almost a year ago. Really miss that but living in the city took 40 miles off my commute per day. So that was the trade off!
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| Mirage 3 (Gray) Miles: 6.25 |
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| | Race: |
Xterra Black Mountain Trail 16K (9.942 Miles) 01:17:07, Place overall: 46, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| I threw this trail race into my schedule at the last minute. Sounded like more fun than a long run!!
My strategy in trail races has generally been to run fast at the beginning to get ahead of slower runners before the trail narrows. Then when I can, I run fast – on flat, comfortable downhill, and non-technical surfaces. I “recover” on uphills, steep downhills, and technical terrain (rocky, slippery, narrow, or otherwise scary).
Looking at the elevation profile of the route and talking to runners before the race, I decided to employ the usual strategy, and it would be very important to start out fast because the trail narrowed quickly to single track for quite a long ways. Then I planned to run the early and middle miles as fast as the course permitted. I wasn’t planning on saving much for the late miles because the hills were so steep for so long. It wouldn’t matter how tired I was – those hills would bring the pain either way.
So I lined up near the front and got off to a very fast start. This first mile of the race was the best mile I’ve ever run. I got a good position before the trail narrowed to single track. It was downhill and rocky, but there was no slowing down given the train of runners behind me. I concentrated on foot placement, freaked out about my ankle a little bit (sprained about a year ago, finally healed about 6 months ago), and kept up with the runner in front of me so that no one tried to pass me. It was awesome!
In the second mile I realized that I was going to run much slower than I anticipated. Although the general trend of the first half of the course is downhill, there were a ton of steep up and downs not depicted in the race website's elevation profile – and I felt them for the first time in the second mile. Miles 2 and 3 were just under 7:00.
Miles 4 and 5 had a lot of rollers, but I kept a good pace. Both were just under 7:30.
Mile 6 was 9:44, which is explained by (1) water station (walked and stood to drink - never done that before!); (2) lots of very steep downhills where I had to apply the brakes, and (3) walking up a hill that was too steep to run. As I was hiking up it, my hand were almost hitting the ground it was such a steep slope! Legs were JELLO at the end of this mile. I couldn’t take downhills as fast after this because I lost control and stability on the big downhills in this mile.
Mile 7 had a creek crossing, which was a first for me. I stopped, and said, “Oh $h!t,” while the guys running around me just blasted right through . . . It had about 18 inches of water in it! It took me 3 or 4 steps to get across it. My shoes were so heavy after that! Decent mile at 7:30ish.
Mile 8 marked the start of the massive hill until the end of the race (9.66 miles by my watch). Mile 8 started at 250 feet, and we climbed to 720 feet by the end. Really really really steep from mile 9 to the end. I walked for a second time. The finish line was perched at the very top of this hill. I have never seen so many people walking in the last paces before the finish line. What a tough finish!
Splits (elevation loss (-) and elevation gain (+) in feet)
1 – 6:36 (-247/+5)
2 – 6:56 (-171/+81)
3 – 6:55 (-115)
4 – 7:27 (-65/+85)
5 – 7:25 (-133/+147)
6 – 9:44 (-136/+194)
7 – 7:29 (-187/+32)
8 – 8:13 (+65)
9 – 10:02 (+263)
9.66 (16k) – 7:54 (10:30 pace) (+184)
TOTALS: 1:17:07 (8:03 pace) (-1059/+1055) – 4th female and 46th of 326 overall.
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| PureGrit Trail Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run in the neighborhood. Tried to avoid hills - quads are screaming today from yesterday's trail race - but couldn't avoid them. I live in MIssion HILLS afterall...
Flew to NYC for work - a 6 hour journy. Legs not happy right now!
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| Mirage 3 (Gray) Miles: 4.50 |
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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 |
| 20 minutes elliptical as warm up to yoga/foam 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 |
| another missed workout . . . tired from NY-SD flight and still sore from Sunday's race. Left Quad especially!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Threshold run in Balboa Park. Target was 6 miles at goal half marathon pace (6:50). Didn't hit a single mile at this pace.
1 - 6:54
2 - 7:08
3 - 7:11
4 - 7:04
5 - 7:18
6 - 7:03
Reasons?
1 - Not well fueled and tired. Planned to run in a.m. before work but could not get out of bed (was up at 2:15 PDT day before to catch early flight from NY to SD - which is a 6 hour flight) So instead planned to run at noon. But two conference calls got scheduled - so couldn't run until 2:30. Didn't time the run/food thing right.
2 - Legs are still wrecked from Sunday's trail race. Legs aren't that sore any more, so I thought they would be okay on this run. But they are still fatigued.
3 - Windy today.
4 - Hilly in the park. Almost 700 feet of climb in this threshold run. I don't normally do key workouts here for this reason.
And possibly 5 - I've had to miss a lot of runs in Febraury, March, and April due to work travel and work deadlines. I've only managed 20 miles most week. I might have to revise my goal pace from 6:50 to 7:00...
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| Mirage 3 (Gray) Miles: 9.00 |
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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 |
| Core/legs with Brandon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy run on Ocean Beach Bike Path around 8:10 pace.
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| Mirage 4 (Black) Miles: 7.50 |
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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 |
| AM - Long/progression run on Ocean Beach bike path to Ocean Beach Pier and home. Most miles at 8-8:15 with last 2 moderate at 7:30.
PM - tennis!! Haven't played in almost a year. Not too bad a showing. Forehand was like I never stopped playing. Backhand . . . a little rusty.
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| Mirage 3 (Gray) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Easy run along 101 in Cardiff! Was up north for dentist appointment and took advantage of a few hours off of work!
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| Mirage 3 (Gray) Miles: 5.30 |
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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 |
| woke up with a sore throat and runny nose yesterday. today it's a cold - and it wiped me out. no workouts
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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 fighting off a cold. legs/core/yoga/stretching at the gym - all light and easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Another Chamber of Commerce day in San Diego. And the spring breakers have gone home!!! So I had Balboa Park pretty much to myself this afternoon when I snuck out of the office at 3:15 for a run. Thursday is typcially my threshold workout day, but with this cold that I have, I thought best to skip it. It's just a head cold but I don't want it turning into something worse because I have the La Jolla Half Marathon on Sunday.
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| Mirage 3 (Gray) Miles: 7.50 |
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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 |
| Cloudy and a bit windy this morning but pleasant temperature (60) and humidity (55%), as always. Ran from home, and my route took me by the historic mansions of Old Town and Mission Hills. Suddenly, all the flowers are blooming around the neighborhood. My favorite is the Jacarunda tree. The entire tree is covered in purple blooms that smell so good! These trees are the "official" tree of San Diego and are planted throughout the city.
Legs felt super heavy today - like I was wearing ankle weights. Still not quite over the cold that I came down with on Monday. Will probably take a rest day, or possibly a very easy run, tomorrow because I'm running the La Jolla Half Marathon on Sunday.
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| Mirage 4 (Black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Windy at the coast today >20MPH! So I took my run inland to try to avoid the wind. I checked out Lake Murray - about 10 miles from the coast. It was still windy, and I even got to run in the rain for about 5 minutes! That never happens here! Lake Murray is a water reservoir / recration area. There is a wide paved path on the north shore of the lake, with great views of Cowles Mountain. Lots of kids on the path today, which was awesome to see. One little guy was running with his friends who were biking - and keeping up! I told him good job - I think I scared him.
Tried to keep it slower today because I'm racing tomorrow. But went faster than intended, most miles were 8:00. No more ankle weights!
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| | Race: |
La Jolla Half Marathon (13.1 Miles) 01:37:31, Place overall: 165, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| I loved this race – on of my all-time favorites! It’s a challenging course that starts at the Del Mar race track and heads south along the 101 to La Jolla cove – climbing up and down The Torrey Pines Hill. Not a course for PR-ing, with an elevation gain of 951 and elevation loss of 933. But I’m glad I didn’t let that keep me away! This is the first time in a major race that I’ve ever placed in the top of my age group. Second in F30-34!
I know this course well and had a good plan that I executed almost flawlessly!
Started out slower than my half marathon pace to conserve for the big hills ahead, but took advantage of downhills where I could.
1 – 7:29
2 – 7:23 (73+, 80-)
3 – 7:31 (72+)
4 – 7:53 (110+)
5 – 6:50 (23+, 193-)
Then the came the The Torrey Pines Hill. Ran it by effort, and passed a lot of people, which always produces that extra boost and spring in the step.
6 – 8:41 (259+)
7 – 7:55 (234+, 89-)
Then came a couple of flat miles. I wanted to speed up these flat miles to more in the range of my current half marathon pace. Passed tons of people in these miles.
8 – 7:15 (31+, 24-)
9 – 7:00 (19+, 69-)
10 – 7:13 (21+, 19-)
Then the big downhill. This was steep. But because I have been religious about leg workouts in the gym for the last year, and especially tough workouts in the last 3 months, I was able to keep my form under control. And I fleeeeew down the hill. Well, more like tromped.
11 – 6:12 (341-)
Then the course flattened out for one mile, and I continued to pass a lot of runners. Then there was the cruel and unusual punishment of a very tough hill in thirst half of the last mile. I got passed back by about a handful of guys. I thought I ran the last hill pretty well (faster than the first smaller hill of the same size), but these guys powered up!
12 – 7:01 (-14)
13 – 7:48 (+109, -66)
And a downhill sprint to the finish for 1:37:31 (7:27 average pace)
2nd of 550 in F30-34. 24th woman of 3085. And 165 overall of 5891.
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| Mirage 3 (Gray) Miles: 13.10 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got some sunshine this morning during a very easy run through the neighborhood. Legs aren't sore....yet. But I definitely felt yesterday's effort. Will take it very easy this week.
Flying to NYC this afternoon. Forecast rain! Better than a polar vortex I suppose!
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| Mirage 4 (Black) Miles: 4.00 |
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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 |
| In New York City where it is cold, windy, and raining. I wasn't even slightly tempted to run today. Good day to give the legs some recovery.
45 minutes elliptical. Heart rate never exceeded 135. Wonder if it there is any training benefit to this?
+yoga/rolling
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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 |
| How to take all the enjoyment out of running. Buy a treadmill. Mount a TV screen on it. Put it in a hotel "fitness center" in the most remote part of the property available. Make sure the room is about 10x10 with no windows or ventilation. The hotter and mustier, the better. Also be sure to program the locks so that housekeeping CANNOT ACCESS THE ROOM.
3 miles easy in NYC. Rainy, windy, cold. Again.
PM Flight cancelled. Stuck in NYC another night. 30 minutes elliptical. Pull-up workout: 3x12 lat pull down, 3x25 jump pull-up, 3x12 bench press.
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| Mirage 4 (Black) Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.55 | 10.00 | 28.10 | 2.00 | 131.65 |
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| Mirage 3 (Pink) Miles: 4.00 | Mirage 3 (Gray) Miles: 87.65 | Pure Flow 1 Miles: 10.50 | PureGrit Trail Miles: 10.00 | Mirage 4 (Black) Miles: 19.50 |
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