| 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 | | 96.50 | 6.50 | 25.32 | 6.50 | 134.82 |
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| Mirage 3 (Gray) Miles: 12.00 | Mirage 4 (Black) Miles: 86.82 | GoRun 2 Miles: 10.50 | PureGrit Trail Miles: 5.00 | Pure Flow 1 Miles: 4.50 | Mirage 3 (Pink) Miles: 12.00 | Virrata Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| San Diego Track Club workout. This was a "pyramid interval" workout. 400, 800, 1000, 1000, 800, 400 at 5K pace with 2 minute rests. Still running these with 50 people on a grass loop in the park, so the distances are estimates. It's chaos. My first 400 was 0.43 on the Garmin. I never know where we are supposed to stop...but I like looking extra tough since I'm doing extra. ;-)
Ran them between 5:50 and 6:10 pace. More like 5:50 for the shorties and 6:10 for the longs. :-\
Then 10 x 100m strides. These are almost easy now.
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| Mirage 3 (Gray) Miles: 7.00 |
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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 |
| Easy through Balboa Park on a warm, sunny day at lunch. Think it's time to retire these shoes with only 282.2 miles on them. My shins are starting to feel splinty. Besides, I really dislike the color.
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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 |
| Shin splints! --> Rest day.
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| | Race: |
Coronado Independence Day 15K (9.321 Miles) 01:05:28, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.32 | 0.00 | 11.32 |
| Another race, another 7:00 average pace, which is about the same average pace as last month's Half Marathon. I'm getting frustrated with not being able to break into the 6:5X range in races. But I can attribute this race's 7:00 average pace entirely to weather. By the time the race started at 7 a.m., the marine layer had already burned off, and it was fully sunny - UV index 10+. I'm unlikely to get a lot of sympathy here but it was HOT...for San Diego. By the time I finished it was 73 degrees with 80% humidity.
My plan was to run 6:55 for the first half and 6:50 for the second half, if I could. I knew the course was perfectly flat, and there was no wind that morning. The race was on out-and-back course, starting in Coronado Tidelands Park (under the Coronado Bridge) and to the Navy's Amphibous Base, then back. The Naval base sounds more interesting than it actually was...the most interesting part was that there was an on-base McDonald's. And the french fries smelled delicious!
Each mile was really the same experience - flat and hot. I quickly revised my plan and just tried to maintain a 6:55-7:00 pace. The one mile that stands out was the last one...I suffered from a stomach stitch in the last 0.5 mile - probably from dehydration.
Still, it was a good effort. I stayed focused, and passed a lot of people in the second half. I was 12th female at the turn around point, and finished 8th female and first in my age group.
Mile 1 - 6:38
2 - 6:52
3 - 6:58
4 - 6:51
5 - 6:58
6 - 6:55
7 - 6:58
8 - 6:54
9 - 6:57
last part (0.49 by my watch) - 6:55 pace.
Official average pace was 7:02.
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| Mirage 4 (Black) Miles: 11.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy miles with my dad! We were the best dressed father-daughter running team on Harbor Island.
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| Mirage 4 (Black) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy miles with Dad at the Prescidio. Came down with a sore throat 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 |
| suffering from a cold. boo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 3 x 1 mile at goal half marathon pace.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Between having a cold and entertaining 5 family members at my house this week, no time for running. But it was good timing for extended time off. My cold is almost gone now, and my shin splints are totally gone.
Hiked with the family 5 miles through Torrey Pines State Park.
Then 2 beers with my brother at Fathom tap room on Shelter Island. Followed by 3 miles easy run with my dad in Balboa Park. Beer before running . . . is there a saying about that? ;)
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| GoRun 2 Miles: 3.00 | PureGrit Trail Miles: 5.00 |
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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 |
| 5 miles easy with Dad in Mission Bay Park. My dad saw a really bad bike accident on the boardwalk right in front of him. I saw the aftermath. A puddle of blood on the sidewalk and a kid without a helmet laying on the ground waiting for an ambulance. Reminder to wear helmets - even on a beach cruiser. Or maybe especially on a beach cruiser.
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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 |
| AM - easy run around Mission Hills.
PM - 60 minutes yoga. It was a yawn session. Sometimes yoga has this effect on me. More yawns than downward dogs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
| San Diego Track Club workout in Balboa Park - 4 x 1000 at 5K pace with less than 2 minute recoveries. (paces: 6:24, 6:07, 6:05, 6:09). Didn't look at my watch during these, and they are pretty even. Plus 10 x 200 m strides.
Felt good to get some sweat on my skin after a week of no running / easy only runs while the family was here for a visit and as I recovered from another summer cold.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run in Balboa Park
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| Mirage 4 (Black) Miles: 6.50 |
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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 in Balboa Park w dead left leg. Sometimes feels this way after the sd track club interval workouts. Sort of sore up he backside of left leg.
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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 |
| legs/core/plyo with Brandon. Brandon thinks my legs are getting stronger from running the strides. Noticable in single leg hop exercises. More power and body control.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 8.00 | 0.00 | 14.50 |
|  Combination long and threshold run on Ocean Beach Bike Path - to the jetty, to dog beach, and to Hotel Circle. The entire path!
The threshold part was
4 miles at 7:30 - this felt very easy. And then
4 miles at 6:50 (goal HM pace) - felt good until the last mile, which was pretty hard.
Hot and humid today.
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| Mirage 4 (Black) Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
| Been in NYC for work since Sunday. First chance to run (or get any excercise). Moderate pace through Central Park after work (7:30 pace). Lots of runners in the park tonight. It was more crowded than many of the races I run!
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy run in Central Park cut short by thunderstorm. It started pouring down rain when I was 40+ blocks from my hotel. Rain was so heavy that I couldn't see in front of me. Had to exit the park and stand under an awning for awhile. Made it to the subway, luckily had a credit card on me so I could buy a Metro card. Note to self: need to check weather before running when I'm not in California!
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| Mirage 3 (Pink) Miles: 5.50 |
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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 |
| 45 minute Soul Cycle class in Tribeca with one of my colleagues. Soul Cycle is a spinning cult in NYC. Certain instructors have attained rock star status. Their classes fill up seconds after they open. I was on a wait list for a bike and apparently very lucky to get a spot in this class.
Some devotees reporedly spend over $20K a year on classes. Another bought real estate based on proximity to the studio. One 45 minute class is $40. http://nymag.com/thecut/2013/01/evolution-of-soulcycle.html
The studio has 6 class rooms that turnover every 45 minutes. There are about 75 bikes in each class. I felt like was in the middle of a mosh pit . . . that was moshing to house music.
I totally get why people like it. It's a team effort to get through the workout, which was very challenging. My quads were feeling spent by the end!
I wouldn't pay $40 for 45 minutes of spin regularly, but I count this as sightseeing. You won't find this anywhere else in the world!
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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 a hilly route to Balboa Park on a hot and humi day. My legs were lead from last night's spinning and my body just generally fatigued from an early morning flight from NY to SD. I read in Running Times that during the Boston Marathon when Meb was tired and trying to hang onto the lead in the final miles, he focused on his form - that feet, knees, hips were in line and upper body relaxed. So I worked on practicing good form, even in my fatigued stated.
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| Mirage 4 (Black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| Busy this weekend with work - finishing up a major brief! But was able to squeeze in an hour run today with 5 x 1 mile at goal HM pace of 6:50.
Whenever I run goal HM pace, I feel like I'm sprinting (although it was hot and especially humid today) But according to the calculators, this is totally attainable pace. Need to find a way to get comfortable at this pace.
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| Mirage 4 (Black) Miles: 7.50 |
| | Comments(5) |
| | 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. 60 minutes power yoga.
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| Mirage 4 (Black) Miles: 3.00 |
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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 |
| Easy run in Old Town and Mission Hills after work.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 12 miles at Mission Bay Park. Wanted to go 15 but it was just too hot and humid!
PM - leg/core workout with Brandon.
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| Mirage 4 (Black) Miles: 12.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles after work in mission hills (Juan St. hill)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 96.50 | 6.50 | 25.32 | 6.50 | 134.82 |
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| Mirage 3 (Gray) Miles: 12.00 | Mirage 4 (Black) Miles: 86.82 | GoRun 2 Miles: 10.50 | PureGrit Trail Miles: 5.00 | Pure Flow 1 Miles: 4.50 | Mirage 3 (Pink) Miles: 12.00 | Virrata Miles: 4.00 |
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